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Tag: headaches

Chiropractors and Whiplash

Chiropractors and Whiplash

A chiropractor knows that one of the most common injuries suffered in car accidents is a whiplash, especially in rear-end collisions. A whiplash occurs when the head and neck are snapped from the back to the front. The movement is similar to what a whip […]

The Adjustment

The Adjustment

What do chiropractors do, and how can we help you? Chiropractors are experts of the spine. We go to school for a minimum of 3 years prior to being accepted into chiropractic college. From there, we go through a rigorous doctorate degree that encompasses many […]

Fish out of Water

Fish out of Water

Hydration and the importance in our everyday lives

Many people may not think about hydration when they think about nutrition.  This is an important topic as the weather has made a drastic change in the last few weeks.  The human body’s make-up is about 50-70% water. Even a small amount of dehydration can result in a decrease in cognitive functions including short-term memory, alertness, and concentration, as well as many other bodily function impairments.  Overhydration, also known as hyponatremia, is more commonly seen in marathon runners and can also cause serious problems, such as encephalopathy. If untreated, encephalopathy can lead to irreversible cognitive impairments or death. Water is critical to life and all of our body’s systems.   Listening to our bodies and finding that balance with hydration is key.

Some of water’s most important functions include body temperature regulation and homeostasis, nutrient absorption, protection of organs and other tissues, headache prevention, and better digestion.  Many things can influence the body’s water volume and total body weight, such as consumption of food and drink; medications and supplements; urine, feces, and sweat excretion; loss of water from breathing; sodium consumption; and other metabolic processes.  Athletes typically have a higher total body water weight compared to non-athletes because of an increase in muscle mass and and increase in metabolic functions. As we age, total body water typically decreases as our muscle mass and metabolic functions decrease. That does not, however, mean that the risk of dehydration decreases.

Why is hydration important for my nutrition and overall health?

  • It assists with nutrient absorption and digestion
  • Water may help relieve symptoms of uncomfortable constipation (along with a nutritious diet)
  • Staying hydrated helps maintain a good blood volume and blood pressure
  • Water helps prevent muscle cramping
  • It helps rid the body of toxins by way of digestion, metabolic processes, and breathing
  • Water helps with skin complexion and clarity
  • Hydration helps keep all mucous membranes lubricated (mouth, nose, eyes)
  • Being hydrated helps keep our heads clear and our brains alert
  • Hydration is a great indicator of our day-to-day health

What should I do to get better hydrated if I do not get enough water?

  • Buy a new, fun water bottle and bring it with you everywhere you go
  • Carry a gallon with you if you have a hard time counting how much water you drink or if you do not have a source to fill it from
  • Drink a big glass right when you wake up and finish it before leaving for your day
  • Drink more water earlier in the day to prevent making up for it at night and having to go to the bathroom in the middle of the night
  • Eat plenty of water-containing vegetables and fruits
  • Drink a glass of water with all meals
  • Get fancy and throw some natural flavor in there occasionally (fresh lemon, strawberries, basil, etc.).  *Limit the added sugars and acids as they can affect your teeth and cavity risk
  • Mark tallies on your water bottle with a dry-erase marker and erase each time you fill it up. Have a goal of how many times you should fill your specific water bottle
  • If you exercise a lot or exercise in higher heat, your hydration needs will be increased, so guzzle a little more water.  Some athletes may benefit from an electrolyte-replacing beverage to help with hydration and replacing lost electrolytes from prolonged exercise

I hope this helps keep your skin clear and hydrated, intestines well-digested, brain alert and focused, muscles hydrated and cramp-free, and your body feeling and moving well!  Find that balance and listen to your body.

-Janna Holmgren, email me : nutrition@uptowncore.com

 

References:

Muth, Natalie. Sports Nutrition for Health Professionals. Philadelphia: F.A. Davis Company, 2015.

Andrews, Ryan. Precision Nutrition: All about dehydration. https://www.precisionnutrition.com/all-about-dehydration

Prehab for Runners

Prehab for Runners

Spring Into Running By Daniel Hounjet, Intern, Core Health As the snow melts and weather turns people are eager to get outside and start running.Because of the climate we live in many people either choose not to run in the winter or they run indoor […]

Common causes for Headaches and Neck pain

Common causes for Headaches and Neck pain

Chiropractic Treatment for Headaches and Neck Pain At one time or another, everyone has experienced the unwelcome, throbbing pain of a headache. Some headaches may blindside you; there seems to be no explanation for their occurrence. Others come on gradually over the span of hours […]

Chiropractic and Massage, Partners in Wellness

Chiropractic and Massage, Partners in Wellness

Deep Tissue Massage  in conjunction with the Chiropractic adjustment

Chiropractic and massage therapy work together simultaneously creating a synergistic effect resulting in much faster recovery time. Correction of one’s structure often occurs more easily and with less discomfort when both modalities are used together. The positive results of chiropractic care last longer when muscle tension is released, which might otherwise pull one’s structure back out of alignment.

Since massage therapy is good for the nervous system it is usually done before chiropractic treatments are given. The adjustments are much more effective this way. Sometimes the body can be so stiff that it resists the adjustments. When it becomes relaxed through massage, it allows the doctor of chiropractic to more easily realign various parts.

Chiropractic treatment is useful for treating people that are under constant physical and/or mental stress. Massage therapy can also be part of this treatment because of its beneficial effects. A person can be healthy in every other way, but have physical pain caused by tightness and stress. Through massage and chiropractic techniques they can be helped.

Massage, when used with chiropractic treatments, is also good for physical injuries such as those that happen in auto accidents. Injuries occurring from a variety of other activities as well as physical pain from stress benefit from both treatments. The immune system is stimulated by massage and chiropractic treatments along with blood circulation. By doing massage you are using the body’s natural energy to heal itself.

Since the massage increases the blood flow it can also help relieve headaches. Many people suffer from these on a regular basis. The improved circulation helps to decrease the pain and stimulate nerve flow.

You must be aware of the signs your body gives you for spinal stress, so that you can get to the chiropractor at the first signs of dysfunction. Spinal distress can bring on a tingling sensation in the legs, shoulder, and arms and sometimes even numbness. This is why it is important to address spinal problems immediately. Chiropractic and massage therapy can not only correct the problem but restore your natural energy that becomes lost when dealing with spinal distress.

The bottom line is that chiropractic and massage therapy are compatible forms of health care that share the goal of your total well-being, not simply an absence of illness. Both offer natural hands-on, drug-free techniques. They can be used as preventative as well as restorative therapies. When used in combination, they help you maintain your optimum health and wellness.

We now offer massage therapy at both our Uptown and Plymouth locations! Schedule online or give us a call to book your next massage!

Plymouth- 763-205-3783

Uptown- 612-872-9596

Posture Fix for Back and Neck pain

Posture Fix for Back and Neck pain

Sitting properly to reduce back pain Neck and back pain due to posture is a growing problem.  A vast majority of our patients present with symptoms that arise from cumulative stress placed on the body through poor ergonomics. Did you know that the average full-time […]

Don’t let me catch you slouching! Posture and what to do about it

Don’t let me catch you slouching! Posture and what to do about it

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