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Category Archives: Hornell
Chiropractors Recommend Fresher Fair
While many Americans have ready access to healthy foods, there are many who suffer at the hands of economic conditions or lack access because of distance to a grocery. These areas are known as food deserts. Traveling to a grocery store with options of healthy and affordable foods is taken for granted by most of us at some point in our lives.
If you do have access to healthy foods and can afford a varied diet then there’s no excuse for not eating healthy foods every day.
If you’re looking for ways to add some fresh food into your diet, consider these ideas:
Add some berries. Just a handful of berries gives you a healthy dose of antioxidants which help boost the immune system, decrease bad cholesterol levels, fight degenerative illnesses such as Alzheimer’s, cancer and heart disease. Now you may not find neck pain relief by eating a healthy diet each day but a combination of healthy diet and active lifestyle can help control weight which has been shown to contribute to neck and back pain relief.
Go fresh. The fresher your ingredients the less processed they are. From fresh spices and produce to real meat (not meat by-products) you’ll start noticing a difference in taste right away. The more adventurous you can be in your eating, the easier it is to eat healthy. Healthy fresh foods can help you maintain a healthy weight and combat chronic health conditions.
Moderation. If you’re finding yourself drawn to processed frozen meals, salty canned soups and sugar in any variety and can’t bear the thought of going cold turkey, then give yourself a break. Making radical changes to your diet might be in the big picture but you don’t have to do it all at one time. Try making a few small changes each week and before you know it, you’ll be eating a completely overhauled diet. Changes will come with some effort and time.
Chiropractic care isn’t just about your back pain and how to get rid of it. Complete chiropractic care focuses on the whole patient, inside and out. Your diet is often reflected on the outside in your appearance. But how you feel is really the goal of good healthcare. If you want to make big changes then starting small is the way to go.
Chiropractic Care Can Help After An Auto Accident
There’s no way to predict when a car accident will happen or how you’ll feel physically afterward. An auto accident can leave you with major injuries, minor cuts or bruises and most commonly with neck pain.
Here are some symptoms related to neck pain you may experience after an auto accident:
Neck pain, neck spasms and neck stiffness. Immediately following a car accident, it’s not uncommon to feel little discomfort in your neck. Like a pulled muscle, the pain may not fully surface until a short time later. You may feel pain only, stiffness, limited range of motion or it may become excruciating to the point where it’s difficult to even sit comfortably.
Headache. It’s common that a headache may accompany a neck injury. Since the areas are so close in proximity, muscles, tendons and nerves are all equally affected. Likewise, shoulder pain often accompanies neck pain. Not surprisingly, when you see an accident about to happen you stiffen up and become rigid which can make your injuries even worse.
Dizziness. Because the trauma of an accident can be so severe and your head can get bounced around, concussions are common injuries which can manifest as dizziness. If your blood pressure is going up or down you may also be experiencing dizziness.
Back pain. Back injuries are quite common in auto accidents. Because your back encompasses the entire core area of your body, it takes a large portion of the impact. Upper, mid and lower back pain are frequent injuries.
Fatigue. Extreme fatigue may occur after an auto injury. Once a concussion has been ruled out, it’s typically safe to rest. An accident or other traumatic experience really amps up your adrenalin and the let down afterward can leave you feeling groggy, tired and irritable. It’s not uncommon to experience depression as well which can also be indicated by fatigue.
If you’ve recently experienced an auto accident that has left you feeling discomfort, then be sure to followup with your chiropractor. Chiropractic care is ideal for preventative care, injuries and unexplained pain.
Chiropractors Encourage Healthy Mind And Body
There are times when it can be difficult to talk yourself out of a bad mood. You may be struggling physically with lower back pain, mentally with a challenging decision or emotionally with a relationship on the rocks but being in the right frame of mind can make all of the difference in your decision making.
If you’re looking for healthy ways to give the boot to that bad mood, then give these ideas a try:
Help yourself to some carbs. Not all carbohydrates are equal and only a small portion are needed to feel its mood boosting effects. In order to boost your serotonin levels you only need 30 grams of carbs so a small serving of oatmeal would qualify or 4 cups of air popped popcorn.
Add a splash of color. While you may be trying to camouflage that tummy with your favorite black shirt, those dark colors you’re wearing could be dampening your mood. Try changing into a brighter color for a change in mood. Research has shown that red, pink or yellow are good choices for improving your spirits. This may also work for colors around you. You could probably benefit from some color in your home, office or cubicle. Try adding a few colorful accent pieces such as a vase, throw pillows, curtains or a blanket.
Watch your words. It’s true that our words can do irreparable damage to others but it works the same way with us. Telling yourself that “nothing ever goes right” isn’t an accurate statement. Instead, remind yourself that some things don’t go right but it’s not the end of the world. Tomorrow is a new day and a chance to try it all over again. If you can keep your words positive then your attitude will follow right behind.
Chiropractic care isn’t just about the body, it’s about the mind, too. Your attitude can help improve your response to chiropractic care and it’s just as important to have a healthy attitude as it is to have a healthy body.
Chiropractors Recommendations For Sleep
Nothing brings more anticipation than the soft pillows and cozy blankets that accompany your evening bedtime routine. A time of rest should be one of the highlights of your day. A time of relaxation, rejuvenation and restoration.
As we get older, sleeping soundly and comfortably becomes more difficult, though. Thoughts of the day infiltrate your night and getting sleep becomes labor intensive leaving your feeling self-defeated and exhausted.
So, what can you do to get the rest you need at night? Start with your positioning:
Back Sleeping. If you’re sleeping on your back the goal is to make sure your spine is neutral and aligned. This will likely require a little adjustment. Your head slightly tilted is fine but your ears shouldn’t be touching your shoulders. Also your back shouldn’t be too arched or too flat. You may need a small pillow under your knees to keep you from over-arching.
Stomach Sleeping. Most chiropractors will tell you this is a no-no. Sleeping on your stomach places undue stress on your back and neck leading to morning lower back pain and neck pain. Sleeping with your neck aligned with your spine is ideal and when you sleep on your stomach this isn’t possible.
Side Sleeping. Side sleeping is the other acceptable position. It may take a little effort but finding and sleeping in a good position will help you feel more refreshed come morning. Make sure you have enough support under your head and neck but not too much so your neck is craned upward. It’s also best to sleep with a pillow between your knees so you aren’t slumping forward, twisting your mid and lower back.
The best sleep is sleep is the sleep that helps you sleep comfortably all night long without any negative side effects on the rest of your body. If you need to alter your sleeping position, invest the time and energy to do it the right way for the best possible sleep habits your whole life long.
Tagged chiropractor, lower back p, sleep
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Chiropractors Recommend Watchfulness During Sports Season
Because children ages 5-14 account for 40% of all sports related injuries, it’s important that parents and coaches are knowledgeable about the potential for injuries and how to prevent them. Early in the season your son or daughter may experience lower back pain or muscle fatigue from their new activity regimen but that should dissipate as their activity, flexibility and strength increase.
Here are some tips to keep in mind as outdoor sports get underway for the season:
Gear up. Make sure your little or big athlete is properly equipped for the sport they’ll be playing. Soccer typically requires shin guards and special shoes. Football requires a helmet, mouthpiece and padding. If you’re child is participating in a sport that doesn’t require any special gear don’t be fooled into thinking that an injury can’t occur.
Do a once over. Even if you’re child is participating in a sport that doesn’t have protective equipment, it’s important for you both to be watchful for hazardous field conditions. Holes, puddles or rocks on a field or track could be problematic if overlooked. If you can, walk around the field once to look for natural hazards that could cause a fall.
Tip top shape. Even if your child is seemingly healthy, it’s a good idea to get the okay from your healthcare provider before he/she begins the season.
Be prepared. While any injuries are unwelcome, they all can’t be prevented. Be prepared with a first aid kit and make sure you know how to do CPR. CPR can be lifesaving and is a skill beneficial your whole life long.
Visiting your chiropractor as a family is a great way to invest in preventative care. When injuries do arise your chiropractor can provide care for a variety of your physical needs. As the sports season gears up remember to prepare yourself and your athlete for the specific types of hazards their sport may involve. Watchfulness may be their best utilized protection.
Chiropractic Tips For Travel
While travel picks up with warmer weather approaching, much planning comes into play to make trips smooth and uneventful.
You’ll probably plan what you’ll wear, what books to pack and those necessary hygiene items like your toothbrush and deodorant. But don’t forget to consider what you can do to avoid lower back pain too.
As you pack that suitcase you’ll be lugging around pack strategically. Try to keep any heavy items packed so they’ll be close to your body when you’re walking with your luggage. This way you won’t be as likely to lean forward placing strain on your back and shoulders.
If you’ll be walking with a suitcase for any amount of time try to get a luggage rack to roll it on or use the strap to pull your suitcase if it comes equipped with wheels on the bottom. If you’ll be taking carry on bags try to evenly distribute the weight of your items you’ll be carrying. A backpack is a great option as a carry on bag as it can be strapped to both shoulders but remember to keep the straps taut so the bag won’t hang any lower than the bottom of your back.
If you’ll be sitting for any length of time, whether it be on a plane, bus or car then make sure you have a comfortable seat that provides adequate lumbar support. If your seat curves inward then you may need to bring a small pillow or rolled towel to give you the support you need for a comfortable ride. If your feet aren’t touching the ground either, you may need to adjust your seat so that you are sitting upright, with your knees bent at a nearly 90 degree angle and your feet flat on the floor. This is the optimal position to sit in that will decrease the stress on your back. After any amount of travel, a visit to the chiropractor may be in order, but your degree of back pain should be far less because of travel.
In order to make your travel as pleasant as possible, make sure your physical needs are a part of your travel preparation as well as your toothbrush.
Chiropractors Recommend Relaxation Techniques
Headaches can come about for a variety of reasons. You may be encountering stress, have suffered a head injury or suffer from seasonal allergies that bring headaches along with other allergy symptoms. Regardless of the reason why you get headaches you’re likely looking for some relief from them.
Here are some tips that may help you relax and avoid headache pain or let go of a headache that’s been hanging around:
Take a deep breath. Deep breathing can help calm and sooth you. Sitting quietly and breathing can help you think more clearly and feel less stressed.
Find a quiet place. Sitting, laying or walking someplace quiet can help clear all of the noise in your head and help process what you may be experiencing. Just finding a few minutes during your day where you’re not in demand and can be quiet may be all you need to get some headache relief.
A warm bath. Sometimes the warmth and humidity of a warm bath or shower can clear your nasal passages and help relieve sinus pressure that could be causing your headache. A hot drink may work the same way. The warmth and steam of a hot cup of tea can have a physically and mentally relaxing effect that can be felt from head to toe. Try a warm drink in a quiet place for a bigger impact.
Yoga. Quiet stretching and breathing may help relieve the tension and stress that you feel around your head and neck area. Yoga works as a wonderful stress reliever and can be a good focus activity when you are tense. Afterward you’ll likely feel more relaxed and optimistic. While yoga is more subtle and slow some people prefer the relaxing effect that vigorous exercise can have on them. You may opt for a fast walk, running, rowing or cycling. Whatever your choice of activity, it may do the trick for your headache hangups.
There is no magical cure for headaches. It may be a combination of decreasing your stressful activities, finding quiet moments throughout the day, a chiropractic appointment and having a healthy outlet for your energy and stress. Give a few of the above tips a try to see what works best for your personal headache relief.
Chiropractors Recommend Caution During Rainy Season
Soon to be April showers, or sooner depending on where you live, can make for slippery roads and walkways. Chiropractor’s see headache patients equally as much as those who suffer from back pain and neck pain.
A head injury can be sustained from a fall anytime of year but slippery pavement and roads make it more hazardous because people aren’t as prepared for wet weather as they can be for snowy and icy conditions.
If you’re heading out in rainy weather consider these tips for a safe return:
Be prepared with the right footwear. Wearing shoes that offer some traction can help you stay upright when maneuvering slippery sidewalks and even grass. All weather shoes like gym shoes, trail shoes or boots work best. Flip flops, sandals that aren’t skid-proof and dress shoes such as heels will only make walking more challenging. While grass may seem safe it’s usually more slippery because of the way longer grass can fold down making it more like a slip and slide. Opt for pavement if you have a choice.
Go slow. Whether you’re driving or walking taking your time can help you avoid a hidden hazard. Most accidents could be avoided if the driver were going the slower than the recommended speed limit in wet conditions. If you aren’t sure if you can make that yellow light then just slow down and wait. While many people are often the victim of someone else’s misjudged driving, taking your time driving in wet driving conditions is never poor judgment.
Get help. If you have fallen or been in an accident and are suffering from a headache, dizziness, nausea or worse then it’s important that you reach out for care. Head injuries can be sustained even if you haven’t received direct impact.
Springtime is a wondrous time for new growth and the expectation of change. Enjoy getting out and saying farewell to winter but take care and be cautious whether you are walking, working in the yard or enjoying a drive. Head injuries can be encountered anywhere or anytime so be prepared.
Tagged back pain, chiropractic care, fall, head injury, headaches, neck pain, rain
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Chiropractors Recommend Breakfast Each Day: Hornell, NY
While you may not be a morning person, it’s important to be a breakfast person. Breakfast truly is the most important meal of the day for a variety of reasons. For starters, your 
body has gone several hours overnight without food. When you wake up, you may not feel hungry, but your body is gearing up for the day and will require some fuel.
Regardless if you are a child in school or an adult who works all day, you’re going to need food for energy. In order to get the most from your body and mind, you will need to replenish your energy stores, starting with a morning meal. When we first get up, we’re usually feeling sluggish while we work on becoming alert. A balanced breakfast that includes whole grains, lean protein maybe some fruit and caffeine for those who really need it can help give your body that boost it needs to get moving and think quickly.
Breakfast is also necessary to keep you from feeling famished. While you may not be hungry at 7 a.m., as the morning crawls on you’ll begin to feel edgy, distracted and terribly hungry. You may even start feeling a headache come on. Your body can’t be put on hold, it needs energy and nourishment now! So, even if you have to eat at your desk or grab a piece of whole wheat toast with peanut butter on it while you’re running out the door, make sure you’re eating. Research has shown that hunger is one of the top distractions for adults and kids alike during the morning. If you have trouble focusing on your work because of hunger consider how distracted your kids might be if they aren’t eating either. And a body without the proper fuel is more likely to sustain injuries that will send you to the chiropractor’s office.
Keeping your tummy filled with nutritious foods will also help you to make better food choices later in the day. Studies have shown that adults who eat regularly throughout the day eat fewer calories by days end and choose healthier foods overall. Hunger can make you pick unhealthy foods that are quick and accessible. Foods like candy, chips and fast food are readily available and require no preparation, so thinking about the consequences of what you’re eating typically won’t cross your mind until you’re done eating.
So, even if you don’t consider yourself a breakfast kind of person, keep foods that are healthy and relatively easy to prepare in your kitchen so you can have a quick breakfast. You’ll soon see that such a small change can make a big difference in your day.
Tagged back pain, breakfast, chiropractor, headaches, Hornell NY, protein
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Chiropractors Recommend A Healthy Hobby
Everyone has something they enjoy. It may be knitting, running, drawing, reading or fishing but everyone derives pleasure from some hobby or activity.
Every healthcare professional, chiropractors included, agree that hobbies are good for the mind and body. Children and adults alike can benefit from having a hobby.
You may be under the impression that if a hobby doesn’t include any activity then it isn’t considered a healthy hobby, but that isn’t the case.
If you enjoy a quiet hobby such as collecting baseball cards or sewing you may not be getting your heart rate up but you most likely aren’t overeating while you’re participating in your hobby. It’s true, research has found that people who participate in a hobby are less likely to overeat. Your hobby keeps you busy and engaged while being productive at something you enjoy.
People who participate in a hobby are also less likely to have high blood pressure. Whether you like to exercise or enjoy researching rare plants, you are doing something that relaxes you and probably calms you down. In order to stress less we typically find an activity that allows us a break from our work, gives us an escape from responsibility (temporarily) and is enjoyable. You may choose to participate in an activity alone or with a friend, so either way you are participating in something that benefits your well being.
Hobbies also give us the opportunity to learn something new. You may be picking up a new hobby or sharpening existing skills, so hobbies can build self confidence as well.
Think about what you like to do and turn it into something that will not only bring enjoyment but will also help you be a healthier overall person. Instead of reaching for the aspirin for that headache you may get relief from a favorite activity maybe even with a favorite friend.
Tagged chiropractors, headaches, healthcare, hobbies, hobby, stress
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