Health Made Easy with Dr. Jason Jones

12 Herbs and supplements to reduce inflammation- Dr. Jason Jones Elizabeth City, NC, Chiropractor

Inflammation can be triggered by unhealthy habits and unhealthy foods, and it can in response to stress, trauma, and illness.

However, you can reduce inflammation by managing stress effectively, exercising, and add a lot of anti-inflammatory foods to your diet.

You can also get additional supports from herbs and supplements to reduce or prevent inflammation in your body.

Quickly, let’s take a look at the best-known anti-inflammatory herbs and supplements:

Curcumin

Curcumin is contained in turmeric and it provides several health benefits, including reducing inflammation and improving symptoms of rheumatoid arthritis and osteoarthritis.

Alpha-Lipoic acid

Alpha-lipoic acid plays a key role in metabolism and energy production. It also functions as an antioxidant protecting your cells from oxidative damage.

Many studies show that alpha-lipoic acid reduces inflammation linked to heart disease, insulin resistance, liver disease, cancer, and other diseases.

More so, this supplement helps to restore levels of other antioxidants, such as vitamin C and E.

White Willow Bark

White willow tree bark has been used as an effective treatment for inflammation and pain since ancient Roman and Egyptian times. This herb has a comparable effect to aspirin but does not have side effects common with aspirin.

The recommended dose for white willow bark is 240 mg per day. And herbal blends containing this plant bark can be used to treat acute conditions, such as headaches.

Fish Oil

Fish oil supplements are rich in omega-3 fatty acids, which helps to decrease inflammation linked with heart disease, diabetes, cancer, and many other chronic conditions.

The omega-3s- docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) have anti-inflammatory effects that reduce the level of cytokines in the body, thereby promoting gut health. These fatty acids also reduce the risk of muscle damage that may arise after exercise.

Ginger

Ginger is the grounded powder derived from the fresh or dried root of the ginger plant. It offers strong anti-inflammatory properties that are quite similar to some nonsteroidal anti-inflammatory drugs (NSAIDs).

This supplement contains two major compounds- gingerol and zingerone, which reduces inflammation that is linked to kidney damage, colitis, breast cancer, and diabetes.

Some studies also show that ginger supplements help decrease inflammation and muscle soreness after much strenuous exercise.

The recommended dosage is 1 gram daily. However, you can break your dosage into three divisions to make 1 gram per day.

Resveratrol

Resveratrol is a powerful antioxidant found in blueberries, grapes, and other fruits having purple skin. This supplement has been studied to help reduce inflammation in individuals with insulin resistance, heart disease, ulcerative colitis, gastritis, and other conditions.

Resveratrol supplements have also been shown to lower inflammatory markers, blood sugar, and triglycerides in people with obesity.

The recommended amount of resveratrol is 150-500 mg per day.

Flax

The seeds of the flax plant contain both omega-6 and omega-3 fatty acids. Some of the fats in these seeds converts to EPA and DHA, which offers anti-inflammatory properties.

You can get flaxseed in form of capsules, ground meals, oil, or flour. The capsules are available in dosages of 1000 to 1300 mg. However, you can incorporate about 2-3 tablespoons of the ground or milled flaxseed into your food daily.

Other herbs and supplements that help to reduce inflammation include:

• Quercetin
• Spirulina
• MSM
• Devil’s Claw
• Chondroitin

Make sure you buy supplements from trusted manufacturers and follow the dosage instructions. You can consult Dr. Jason Jones at our chiropractic office in Elizabeth City, NC, to learn more about herbs and supplements that can help bring things back to balance, in case of excessive or chronic inflammation.

Why seed oils/manufactured oils drive inflammation and what oils you can use instead – Dr. Jason Jones Elizabeth City, NC, Chiropractor

You might have seen some posts warning people about the dangers of seed oils. Well, Millions of people today consume seeds oils in their diets. But these seeds oils, such as canola, soybean, and corn oil have been studied to cause a lot of damages to our bodies.

In fact, they’ve been confirmed by research to drive inflammation, which triggers a lot of chronic health ailments.

Basically, industrial seed oils or manufactured oils are extracted from corn, soybeans, cottonseed, rapeseed, and safflower seeds and refined, bleached, and deodorized to get the final product.

Seeds Oils and Inflammation

The rise of seed oils have caused a dramatic change in the diet of most Americans, but the bad part is that these oils contain a high amount of a type of fat called Omega-6 PUFA.

Although we need a small out of these fats to live, we don’t need nearly as much of them as is contained in the manufactured oils.

We also know of the importance of omega-3 fats, as they are essential to our health, but the Standard American Diet contains more of the omega-6s than the omega-3s and this distorts the ideal ratio, which is 1:1.

More so, several kinds of research have shown that PUFAs cause inflammation which is responsible for many chronic diseases like heart disease, cancer, Alzheimer’s, and obesity.

Not only that, but PUFAs contain GMOs and toxic chemicals that should never be consumed.

An imbalance in the ratio of omega-3 and omega-6 fats in seed oils has been linked with inflammation, which leads to the development of several health ailments, including heart disease, cancer, arthritis, cognitive decline, and inflammatory bowel disease.

More so, the polyunsaturated fatty acids in seed oils or manufactured oils are highly unstable and they oxidize upon exposure to light, heat, and chemical inputs.

Two harmful substances, namely: lipid peroxides and trans fats, are produced when seed oils are exposed to these factors. Trans fats lead to the development of type 2 diabetes and cardiovascular diseases, while lipid peroxides damage DNA and membrane lipids throughout the body.

Essential oils that prevent inflammation

Essential oils can be used in several ways with inflammatory conditions. Some may be best to diffuse, while others may be used in a massage oil for inflamed joints or muscles. 

Ginger

Ginger is known as an immune booster and it offers a lot of anti-inflammatory properties. Studies have shown that the anti-inflammatory and antioxidant compounds present in ginger help to reduce both chronic and acute forms of inflammation.

This oil is mainly used in several formulations to reduce joint and muscle pain.

Chamomile

Chamomile is well known to help treat several digestive problems, or anxiety and stress. But it is also one of the best essential oils you can use for inflammation.

It is believed to be useful for most skin issues because it contains compounds that are naturally calming.

Thyme

Thyme has been used for centuries as a medicinal herb. It carries therapeutic properties, which are beneficial for dealing with pain and several types of illness.

This oil also contains potent compounds that help to deal with a variety of health conditions, including inflammation.

Other essential oils for inflammation include:

• Eucalyptus
• Turmeric
• Helichrysum
• Clove
• Lavender

You can consult Dr. Jason Jones at Our Chiropractic Office in Elizabeth City, NC to learn more about healthy oils that you can use for inflammation, thereby preventing chronic diseases and improving your overall health.

Best/Worst foods to eat that drive inflammation – Dr. Jason Jones Elizabeth City, Chiropractor

Inflammation is one of the ways your body protects itself from foreign invaders. More so, it helps defend the body from illness. But, sometimes, you may experience inflammation even without a foreign invader, and that’s when it is linked to an increased risk of diseases like heart diseases, diabetes, and obesity. So you can easily say, inflammation can be both good and bad, depending on the situation.

However, one interesting thing is that your diet influences inflammation in your body. Some foods have anti-inflammatory effects and you can add them to your diet to reduce your risk of illness. But some other types of food can trigger and worsen inflammation.

Hence, it is important to note these different types of food so you can combat inflammation effectively, especially when it persists day in and day out.

Best foods to fight inflammation

Here are some anti-inflammatory foods you can add to your diet:

Berries

Berries are loaded with minerals, vitamins, fiber, and antioxidants called anthocyanins. These antioxidants help fight inflammation and reduce your risk of developing diseases.

Some common types of berries you can add to your diet include strawberries, raspberries, blueberries, and blackberries.

Broccoli

Broccoli is a highly nutritious vegetable that contains antioxidants like sulforaphane, which offer anti-inflammatory effects.

Several studies have shown that eating cruciferous vegetables like broccoli have been associated with a reduced risk of cancer and heart diseases.

Fatty fish

Fatty fish contains the omega-3 fatty acids EPA and DHA, which helps to reduce inflammation that can lead to heart disease, metabolic syndrome, kidney disease, and diabetes.

Basically, your body metabolizes the omega-3 fatty acids to yield protectins and resolvins, and these compounds have been studied to show anti-inflammatory effects.

Other good foods that fight inflammation include:

• Green tea
• Avocados
• Mushroom
• Peppers
• Turmeric
• Grape
• Dark chocolate and cocoa
• Extra virgin olive oil
• Cherries
• Tomatoes

Worst foods to eat that drive inflammation

In addition to eating nutritious anti-inflammatory foods, it is also important to avoid or limit the consumption of foods that promote inflammation, including:

Added sugar

Added sugar is one of the major contributors to inflammation. It increases your risk of developing chronic diseases like diabetes, obesity, and heart disease.

You can find these sugars in sneaky places like salad dressings, soft drinks, cookies, cakes, chocolate, sweet pastries, candy, and savory snack foods.

Refined carbohydrates

Refined carbs have a low amount of fiber due to processing, and they have been studied to elicit a quicker and greater effect on blood sugar.

Basically, the fiber in carbs helps improve blood sugar control, promote fullness, and feed the beneficial gut bacteria.

But eating foods that are primarily composed of refined grains or flour, including pasta, bread, and white rice, can put trigger inflammation and increase the risk of type 2 diabetes, obesity, and metabolic syndrome.

Other worst foods that drive inflammation include:

• Red meat (steaks, burgers) and processed meat (sausage, hot dogs)
• Trans fats, such as margarine, partially hydrogenated vegetable oil
• Fried foods, such as fried chicken, donuts, French fries, egg rolls, mozzarella sticks

Do your best to keep a check on your diet to prevent diseases associated with inflammation. Eat more anti-inflammatory foods to support your health. You can consult Dr. Jason Jones at our chiropractic office in Elizabeth City, NC to learn more about anti-inflammatory foods to add to your diet.

Common blood tests for inflammation – Dr. Jason Jones Elizabeth City, NC, Chiropractor

At our Chiropractic Office at Elizabeth City, NC, we see a lot of people come in every week with chronic inflammation. Most cases of internal inflammation are often associated with a high level of stress, lack of proper nutrition, and chronic diseases such as heart disease, digestive problems, and cancer.

Inflammation has also been implicated in many autoimmune diseases. In this case, the immune system triggers an inflammatory response that attacks the body like it’s an enemy.

So the question, how do you detect these silent forms of inflammations in specific targets as well as monitor progress? The best approach has been the use of blood tests.

Here are some blood tests or markers used to determine or detect chronic forms of inflammation:

Hemoglobin A1C (HbA1C)

HbA1C is a blood test that measures the amount of glucose in the blood over the past three months. It is a major test to look at a person’s inflammation.

The result is often recorded in a percentage, and higher percentages signify higher blood glucose levels.

The Hemoglobin A1C is used often used on diabetic persons to detect diabetes and monitor blood sugar levels. A high HbA1C means there is a high blood glucose level and this can cause damage to body organs.

Fasting Insulin

Fasting insulin is another blood test for inflammation. The insulin hormone is produced in the pancreas, and it helps the cells get glucose from the blood. These hormones are often released when your body detects a rise in blood sugar.

The body needs constant circulation of insulin, but when it becomes too high or too low, it becomes a problem. An excess amount of insulin in the body can be a sign of insulin resistance, which means your body does not respond well to insulin, thereby making more, and that increases the risk of inflammation in the body.

Serum Ferritin

Serum ferritin is a blood test that measures the amount of ferritin (blood cell protein that stores iron) in the body.

When you have a low level of ferritin, it indicates that are deficient in iron, and that causes anemia.

A high level of ferritin, on the other hand, can indicate inflammation, liver disease, autoimmune disease, chronic infection, and some type of cancer.

Serum ferritin decreases or increases based on inflammation, making it a useful marker for detecting chronic diseases.

C-reactive Protein (CRP)

C-reactive protein is a protein in the liver that increases when inflammation increases and decreases when inflammation decreases.

This test is useful in diagnosing and monitoring chronic inflammatory diseases, including arthritis, inflammatory bowel disease, autoimmune diseases, and psychological issues.

Red blood cell width (RDW)

This test measures the differences in the size of the red blood cells. And it is an excellent way to detect inflammation and oxidative stress.

The red blood cells usually start out large, but they decrease in width as they mature. So how large the cells are will determine how much nutrient and oxygen they can deliver.

Basically, an elevated RDW is linked with many diseases including macrocytic anemia and cardiovascular events.

So there you have it, the best blood tests for inflammation. You can consult Dr. Jason Jones at our Chiropractic Office in Elizabeth City NC, to learn more about inflammation and the blood tests that help to detect what is happening in your body.

How to use healthy blood sugar levels to help you burn fat for energy – Dr. Jason Jones Elizabeth City NC, Chiropractor

You’ve probably heard of blood sugar a couple of times, but do you know that a healthy level of it can help to burn fat for energy production? Yeah, apart from energy production, balancing your blood sugar also helps in maintaining a healthy weight.

Glucose is the body’s main source of energy, and it dictates how energetic or hungry we feel. When you eat carbs, blood sugar is released into the bloodstream. However, for you to burn fat healthily, you need a healthy balance of blood sugar: not too high and not too low.

That’s more reason you should eat the right amount of fat, protein, and fiber at each meal. This way, you can stabilize your blood sugar level to burn fat and get a consistent energy supply throughout the day.

More so, a healthy blood sugar level prevent any form of insulin spike.

The normal range for blood sugar is between 70 mg/ml and 110 mg/ml. Insulin works on these sugars and transfer it from the blood stream to the cells. This helps to keep the blood sugar level within the normal range.

High blood sugar

If you eat too many carbs that are quickly processed into blood sugar, the pancreas produces the needed insulin that tells the body that there is enough energy available, and that it should store fat instead of burning it for energy.

Low blood sugar

When too much insulin is released into the blood, it causes too much blood sugar to be moved out, causing a feeling of tiredness, weakness, hunger, and lightheadedness. At this point, you tend to crave sugar and carbohydrates, in an attempt to gain more energy.

But in reality, what you get is a repeated cycle and your body converts and stores more glucose as fat.

How do you burn fat for energy?

When you have a healthy blood sugar level and no excess insulin, you burn fat between meals and energy is produced.

You can achieve a healthy blood sugar level by avoiding hidden sugar and simple carbohydrates.

Hidden sugars are found in processed foods, fat-free foods, beverages, and juices. While simple carbohydrates include sucrose, lactose, fructose, and glucose.

Instead of taking these forms of sugars, eat meals rich in protein, fat, and fiber. And one more thing- don’t starve yourself. When you do, it results in low blood sugars, which causes your body to burn muscle, lowering your metabolism. More so, it causes the production of stress hormone like cortisol, which prevents fat burning.

Eating fat helps you to avoid glucose spikes. Eating a moderate amount of protein helps to keep your blood sugar levels steady. Eating fiber slows the absorption of nutrients, such as glucose.

You don’t have to starve yourself; eat healthily and maintain a healthy blood sugar level. This way, you can burn fat in a healthy manner to derive more energy.

You can consult Dr. Jason Jones at our chiropractic office at Elizabeth City, NC, to learn more about maintaining a healthy blood sugar level for energy production.

What is insulin resistance and what are the signs and symptoms – Dr. Jason Jones Elizabeth City NC, Chiropractor

Insulin resistance is estimated to affect one in three Americans, including people above age 60. This silent blood sugar problem increases the risk for having prediabetes and type 2 diabetes, as well as other serious health ailments, such as cancer, stroke, and heart attack.

What is insulin resistance?

Insulin resistance occurs when the muscle cells, liver, and body fat don’t respond well to insulin due to excess amount of glucose in the bloodstream. This reduces the ability of the cells to absorb and use glucose as a source of energy.

However, if the pancreas can produce a high amount of insulin that can overcome the low rate of absorption, your blood glucose will remain within a healthy range, and you’ll be less likely to develop diabetes.

Common signs and symptoms of insulin resistance

You may not notice any symptom of insulin resistance until diabetes develops. Research shows that 90% of people living with prediabetes do not know they have the condition.

That’s why you’ll need to take a blood test to determine your blood sugar levels. More so, you may not know you’re suffering from other conditions associated with insulin resistance, including low “good” cholesterol levels, high blood pressure, and high triglycerides, without seeing your doctor.

However, some common signs of insulin resistance include:

• Blood pressure readings of 130/80 or higher
• A fasting triglyceride level over 100 mg/dl
• A waistline over 35 inches in women and 40 inches in men
• A HDL cholesterol level under 50 mg/dl in women and 40 mg/dl in men
• A fasting glucose level over 100 mg/dl
• Patches of dark, velvety skin known as acanthosis nigricans
• Skin tags

Insulin resistance can also worsen symptoms of polycystic ovary syndrome (PCOS), which can include infertility, irregular menstrual cycle, and periods that comes with chronic pains.

Doctors also record that a high level of insulin in the blood is often associated with increased risk of vascular or heart diseases, even when you don’t have diabetes.

What are the risk factors for insulin resistance?

Insulin resistance, prediabetes, and diabetes are often associated with the following risk factors:

• High blood pressure
• Obesity or being overweight, especially when you have extra weight around your midriff
• Sleep issues
• Lack of exercise or a sedentary lifestyle
• Smoking

Some risk factors are common for diabetes, heart diseases, and some cerebrovascular health issues, such as stroke.

However, some lifestyle changes can help reduce the risk of developing some of these conditions, such as obesity.

How to prevent insulin resistance

You may not be able to influence some risk factors for insulin resistance, such as genetic makeup and family history. However, you can take some measures to reduce your chances of becoming insulin resistant.

One good measure is following an active, healthy lifestyle. Your muscles become more sensitive to insulin when you exercise.

So try to increase your physical activities gradually, and eat a healthful, low-carbohydrate meal.

You can consult Dr. Jason Jones at our chiropractic office at Elizabeth City, NC, to learn more about insulin resistance, signs and symptoms to watch out for, and preventive measures you can take.

How to take back control of Your blood sugar levels?  – Dr. Jason Jones Elizabeth City NC, Chiropractor

The digestion of carbohydrates and other foods yield sugar which is carried in form of glucose through the blood stream to body cells. This glucose serves as a source of energy for all cells in the body. The unused sugar/glucose is mainly stored as glycogen in the liver.

When you eat high sugar, starchy, or low fiber foods, especially in excess, it causes your blood sugar level to rise quickly, and this produces a strain on your blood sugar control.

The normal blood glucose level should be between 70 mg/dl and 110 mg/dl.  When the blood glucose falls below this range, the condition is known as “hypoglycemia”- too little glucose. When it rises above this range, it can be normal if you just finished eating within 2 to 3 hours.

That’s the main reason why your doctors always measure blood glucose level while you’re fasting. However, your glucose level show be below 180 even after eating. Anything above this level is termed “hyperglycemia” – too much sugar

If after taking a sugar-water drink (glucose tolerance test), your blood sugar measurement reads above 200, then you’re diagnosed with diabetes.

How does the body respond to high blood glucose level?

As your blood sugar level rises after a meal, the beta cells of the pancreas secrete insulin- a hormone that moves glucose out of the bloodstream and into the cells to be burned for energy. This helps to keep the blood glucose level to normal.

Decline in blood sugar/glucose, commonly seen during fasting or exercise, causes a reduction in the level of insulin in the bloodstream. At the same time, other cells in the pancreas produce glucagon- a hormone that stimulates the liver and muscles to release stored glucose in form of glycogen.

Other hormones like Corticosteroids (cortisol) or epinephrine (Adrenalin) are produced if blood sugar levels fall sharply. These hormones stimulate the fast breakdown of stored glucose to produce extra energy if a person is frightened or angry, or during a crisis.

All these hormonal mechanisms works together to control blood sugar levels within a narrow range. With insulin working to allow body cells get enough glucose, and the liver preventing the blood sugar level from going low, the blood sugar level can stay in a healthy range.

But it is quite unfortunate that a lot of us stress these control mechanisms through our stressful lifestyle and diet. Consequently, this imbalance leads to diabetes, obesity, and other disorders related to blood sugar regulation.  

A delicate balance of the intestine, pancreas, brain and adrenals is important to keep the blood sugar level at the normal range.

In conclusion, knowing how your body works help you to maintain a healthy life. The two hormones- insulin and glucagon- are critical for controlling your blood sugar levels.

You can consult Dr. Jason Jones at our chiropractic office at Elizabeth City, NC, to learn more about blood glucose, insulin, glucagon, as well as how these hormones work.

Tony TC Hale - Bio-individuality & Kick Your Fat in the Nuts

On this podcast, we discuss Bio individuality and kicking your fat in the nuts with Author, podcaster, Coach... Tony "TC" Hale:

Professional comedian turned natural health practitioner, T.C. Hale (aka Tony), put together this series of books in order to bring health and wellness into a new light… a new non-boring light.  He wanted to bring his experience as a touring comedian into a subject where comedy has not been welcomed in the past.  The question is, why not?  Why can’t we be entertained while we learn something new?  Why can’t learning about physiology be as fun as watching your uncle Mitch wrestle with a live water sprinkler while he’s drunk?

Tony recognized the need to bring some funny to the health & wellness world when he was stricken with his own health concern.  With twenty-three doctors and specialist only making him worse, he decided to begin his own research.  After diving into literally hundreds of books on health, nutrition and how the body really works, he noticed every book had one common denominator… boring writing.  The information within the books was incredibly fascinating but would it kill ya to keep me awake long enough to finish reading one chapter?  Hence, the Kick it in the Nuts™ series was born.

Don’t be mistaken, the title is funny and who wouldn’t want to kick their major health concern in the nuts if they had the chance? But, in this series, we won’t be discussing how to fight any symptoms, conditions, or diseases in any way. If you want to cover up a symptom, you can see any doctor for that. Instead, we’ll be talking about why these symptoms actually come about, why your body chemistry is allowing these symptoms to show up, and how to adjust what you’re doing, eating and shoving down your gullet, so that your body has a chance to return to its natural state. You would be amazed at what the body can correct on its own if you just give it a chance to work it’s magic. Understanding how to give your body a little push in the right direction can make all the difference.

SHOW CONTENT:

Testing How people process Protein Carbs and Fats

Blood Pressure

Breath Rate

Fasting Blood Sugar

pH of Urine and Saliva

How Minerals affect weight loss

Stomach Acid and Bile production and flow

Importance of the Anabolic and Catabolic state in the body

Connect with Tony:

Kick it Naturally

Kick it in The Nuts Radio Show

Tony's Books

Tony's Courses

Why are healthy blood sugar levels so important? – Dr. Jason Jones Elizabeth City NC, Chiropractor

You might have asked questions like “why do I need to have a healthy blood sugar level?” Well, that’s a smart question for your health’s sake.

Keeping your blood sugar levels balanced is important to manage your weight, prevent long-term health problems, and feel good altogether.

However, a lot of people suffer from health problems related to imbalances in blood sugar levels. And this is a growing concern that is now reaching epidemic proportion.

According to the American Diabetes Association, over 100 million people in the United States are suffering from health problems caused by blood sugar imbalances, and unfortunately, over 80% of these people are not aware of their condition.

The health costs of these conditions are estimated to be over $250 billion every year, both in medical costs and the reduction in productivity. In fact, blood sugar imbalances is one of the biggest issue facing the world today.

Why is it important to maintain a normal blood sugar level?

Blood sugar is your body’s primary source of energy, and it is often absorbed in form of glucose after digestion. Almost every cell in the body absorb glucose and they combine it with oxygen in the powerhouse of the cell called mitochondria to produce a molecule called ATP- Adenosine triphosphate.

When you eat carbohydrates, glucose is released into your bloodstream, and insulin is produced to enhance the absorption of glucose into your body cells as a source of fuel.

However, when your diet is high in carbs over a long enough period of time causes your insulin to become insensitive, and glucose is not properly absorbed, leaving a large proportion circulating in your bloodstream- a condition known as “hyperglycemia.”

Hyperglycemia can lead to a lot of health issues if not properly controlled. It can make you feel hungry at first because your cells aren’t getting enough glucose. This feeling of hunger makes you eat more, and since your insulin is not working as it should, a significant proportion of the glucose is stored as fat in the liver.

Apart from hunger, you become thirsty as your kidney attempts to flush excess sugar out of your bloodstream, absorbing more body fluids with it. This resulting dehydration can affect your blood pressure, concentration, and leave you feeling lethargic.

More so, when your mitochondria are not getting enough glucose, they cannot produce glucose needed to power the body cells. This makes the mitochondria unable to neutralize free radicals that they produce for ATP production. The end result is “oxidative stress,” where your mitochondria and other cellular components stand the risk of damage.

This oxidative stress caused by hyperglycemia can contribute to the risk of serious cardiovascular conditions, metabolic problems, and neurological disorders.

However, the good news is that you can normalize your blood sugar levels by increasing your activity levels and modifying your diet.

For people without diabetes, maintaining a healthy blood sugar level offers the following benefits:

• Reduces the risk of insulin resistance
• Helps achieve weight loss goals
• Reduces inflammation and stress hormones

For people living with diabetes, maintaining a healthy blood sugar level reduces the risk of complication of diabetes, including:

• Heart attack and stroke
• Nerve damage and neuropathy
• Eye damage
• Kidney disease sexual dysfunction

That said, for you to maintain an optimal glucose level, you need to carefully monitor it. You can use a blood glucose testing kit or use a wearable device that tests and displays your blood sugar level.

You can consult Dr. Jason Jones at our Chiropractic Office at Elizabeth City, NC, to learn more reasons why it is important to maintain a healthy blood sugar level.

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8 Foods, herbs, and supplements that strengthen the liver – Dr. Jason Jones Elizabeth City NC, Chiropractor

The liver is a powerhouse organ, responsible for over 500 functions in the body, ranging from the production of bile, cholesterol, and protein to storing minerals, vitamins, and sugar.

All part of the body depends on the liver for detoxification and cleaning of impurities in the blood. The liver has to also deal with processed foods, pollution, and even drugs.

The more toxins we take into our body, the more burden we place on our liver. And when your liver is overworked, you may experience some signs, such as headache, fatigue, weakened immune system, and skin problems.

Hence, you need to strengthen your liver to be able to work efficiently.

The following is a list of foods, herbs, and supplements you can add to your diet to boost your liver health:

Turmeric Root

Turmeric root contains polyphenols, which have antioxidant and anti-inflammatory properties. This supplement has been shown to reduce the risk of fatty liver disease.

The antioxidant properties of turmeric help to protect the liver against harmful free radicals. It also reduces the likelihood of cancer-causing cells to form in the body.

Milk Thistle

The seeds of milk thistle contain a flavonoid called silymarin, and this an important antioxidant that protects the liver and supports detoxification.

Milk thistle is now a popular herb known for its amazing ability to treat and repair the liver. It helps to repair damages caused by alcohol, disease, and drugs.  More reason why it is used all over the world to treat liver disease, alcoholic hepatitis, and viral hepatitis.

The silymarin content binds to the outside of the liver cells and protects it from free radicals and toxins.

Burdock

Burdock is an herb that is commonly used as a natural detox remedy. It helps to protect the liver cells from damage induced by acetaminophen.

The antioxidants in burdock also help to lessen the effect of toxins formed from the metabolism of acetaminophen.

Artichoke Leaf

Artichoke leaf contains cynarin, which boosts the production of bile in the liver. So, by adding this supplement to your diet, you’re enhancing the detoxification process in the body, helping various organs to clear harmful toxins, including alcohols and other chemicals.

Also, artichoke leaf contains the flavonoid, silymarin, and this helps to protect the liver.

Dandelion Root

You can strengthen your liver by adding dandelion root to your diet. This supplement helps to improve detoxification and the production of bile in the liver.

The high concentration of antioxidants in the dandelion root has been shown by research to protect liver cells, as well as keep free radicals off.

Fatty fish

Fatty fish is beneficial to the liver. They contain omega-3 fatty acids which help to protect against the buildup of fats, fight inflammation, keep enzyme levels normal, and improve insulin resistance.

Adding more omega-3 fatty acids to your diet is a good way to strengthen your liver.

Coffee

Drinking coffee is one good way to protect the liver from cirrhosis and permanent liver damage. It also reduces your risk of having liver cancer.

The benefit stems from the ability of coffee to prevent the buildup of fat and collagen.

Berries and Grapefruit

Berries, including blueberries and cranberries, contain antioxidants and anthocyanins that give them their characteristic color. The extract of these berries works to keep the liver healthy.

You can add these fruits to your diet to help your liver get a good supply of the antioxidants it needs to stay healthy.

Grapefruits also contain two antioxidants- naringin and naringenin, which protects the liver from injury.

These antioxidants in grapefruits have also been shown to reduce the risk of developing hepatic fibrosis.

Other foods, herbs, and supplements that strengthen the liver include:

• Prickly Pear
• Cruciferous vegetables
• Beetroot juice
• Nuts
• Olive oil
• Ginger
• Choline
• Molybdenum
• Selenium

You can contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC to learn more about natural foods, herbs, and supplements you can add to your diet to strengthen your liver.

7 At home strategies to support liver function and make it work better- Dr. Jason Jones Elizabeth City, NC Chiropractor

You may not think much about the need to support your liver function, but for it to work optimally, you need to do some homework. Your liver is largely involved in your body’s digestive system and it works on everything you drink or eat

Not only that, but the liver helps to clean your blood, make bile to break down fat, get rid of toxins and harmful chemicals,

So, it’s not too much to treat it right to help you stay healthy.

Here are some at-home strategies you can adopt to support your liver function:   

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Eat a healthy diet and exercise

When you eat a balanced diet and exercise regularly, your liver will thank you. More so, you will prevent nonalcoholic fatty liver disease, which is often associated with cirrhosis.

Regular exercising helps to burn triglycerides for fuel and reduce liver fat.

Also, you need to avoid high-calorie foods, refined carbohydrates, saturated fat, and sugars. Eat fiber-rich foods, including vegetables, fruits, rice, whole-grain bread, and cereals.

Avoid toxins

Most insecticides, cleaning and aerosol products, additives, and chemicals contain toxins, which can cause harm to your liver cells.

So, when dealing with these materials at home, ensure that you wear a mask, and your room is well-ventilated. Besides, do not smoke.

Avoid too much alcohol

Alcoholic beverages can damage your liver cells and scar your liver. That’s why it is important to talk to your doctor to learn how much alcohol is safe for you.

You may be asked to quit completely or drink alcohol in moderation.

Avoid contaminated needles

You need to be careful with the use of needles and ensure it is not dirty. Besides, you also need to follow up with your doctor to seek testing immediately after any form of skin penetration involving needles and sharp instruments.

Sometimes you need immediate follow-up after any unsafe injection practice, even in a hospital setting.

Practice safe sex

You stand the risk of having hepatitis B and hepatitis C if you have unprotected sex or sex with more than one person.

So, the best thing to do is to practice safe sex and use protection, especially when you’re not too sure of your partner.

Follow directions on all medications

When you abuse drugs, use them incorrectly, or mix the type of medicines, you stand the risk of damaging your liver.

More so, never mix your medication with alcohol, even if you don’t take them together.

Talk to your doctor before using any natural or herbal remedy, over-the-counter medicines, and supplements.

Maintain a healthy weight

You stand the risk of having a fatty liver if you are somewhat overweight or obese.  This can lead to non-alcoholic fatty liver disease (NAFLD), which is now becoming the most common form of liver disease.

But when you maintain a healthy weight, it helps you reduce liver fat.

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City NC to learn more about some tips and at-home strategies to help your liver work better for overall health and wellbeing.

6 Things that damage your liver – Dr. Jason Jones Elizabeth City, NC Chiropractor

The liver is an important organ in our body, performing over 500 functions to keep us healthy. In fact, you can describe your liver has the seat of various biochemical reactions.

From metabolizing fat to protein synthesis and detoxification, the liver works to help you get the best from what you consume. It also helps to store blood, minerals, vitamins, sugars, and other essential body nutrients.

However, the ugly part is that our liver can get affected by many activities we indulge in, and this interferes with the normal functioning of this vital organ.

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Things that damage our liver:

Alcohol consumption

You need to know that everybody has different reactions and thresholds to alcohol. So, what may be overuse for one person may show no reaction in the other. It largely depends on how overworked your liver is and who much inflammation is already present.

Hence, you don’t necessarily have to drink too much alcohol to notice the negative effects on your body.

Too much of inflammation can cause cirrhosis and liver damage.

That’s why it is always advisable to keep it moderate- that’s two per day for men and one for women. However, reduce the frequency of your intake.

Drinking less water

You tend to become dehydrated when you drink less water, and this is bad for your health and overall wellbeing.

The liver needs a good amount of fluid to stay efficient, and drinking less water puts you at risk of liver problems.

Cigarette smoking

Smoking has been linked to many cases of lung and liver cancer. The smoke produced as you burn tobacco causes oxidative stress and it puts pressure on the liver to detoxify the blood.

This causes the release of harmful chemicals in the body, ultimately leading to liver cancer.

A high-sugar diet

Too much sugar in your diet can cause fat buildup on your liver. Most junks, processed foods, and colas contain fructose and only liver cells can handle this sugar, unlike glucose that can be used by all the cells in the body.

This means that frequent consumption of sugar or fructose can lead to irreversible liver damage.

The best thing is to avoid processed foods and turn to natural sources of sugar whenever you have sweet tooth cravings.

Medications

The liver is responsible for the breakdown of every drug you take, be it over-the-counter medicines or the prescribed ones.

However, taking high doses of drugs mixed can cause great harm to your liver.

Trans Fats              

Most processed and packaged foods contain Trans fats. These man-made fats are also found in microwave popcorn, baked goods, pre-packaged and fried foods.

The bad thing is that Trans fats raise the level of bad cholesterol levels in your body, invariably reducing the level of good cholesterol. More so, diets high in trans fats increase your chance of gaining weight, and that’s harmful to your liver.

Other factors that can damage our liver include:

• Eating heavy dinners
• A stressful lifestyle
• A sedentary lifestyle

You can consult Dr. Jason Jones at our Chiropractic office to learn about simple ways to protect your liver from being damaged.

What does our liver do for us and why is it so important to our overall health- Dr. Jason Jones Elizabeth City, NC Chiropractor

The liver is the second largest organ in the human body after the skin. It weighs about 3 pounds on average in every adult and it’s roughly the size of a small football. It is located below the diaphragm and under the ribs in the upper right abdomen.

That’s amazing, right? It doesn’t stop there; the liver also holds up to 13% of the human’s blood supply. And it helps support the normal functioning of the digestive system.  So you might be wondering what this big-sized organ does for us. Before we delve deeper, let me first inform you that the liver performs about 500-3000 tasks (depending on who you are listening to) just to keep the body healthy.

Functions of the Liver

The liver is split into two sections – the right lobe and the left lobe. The main function of this organ is to filter blood coming from the digestive system before circulating it to all parts of the body.

Your liver is responsible for over 500-3000 functions, and some of them include:

• Production of bile, which helps to break down fats in the small intestine and carry away waste
• Production of cholesterol and functional proteins that help transport fat through the body
• Processing of hemoglobin to extract its iron content
• Regulating blood clotting
• Production of specific proteins for blood plasma
• Production of immune factors to regulate infection and remove bacteria from the bloodstream
• Clearing of bilirubin (buildup of bilirubin can cause the eyes and skin to turn yellow).
• Converting glycogen to glucose, which your body uses for a quick burst of energy, and converting extra glucose back to glycogen
• Removing toxins from the blood

Another interesting thing about the liver is its ability to regenerate or regrow itself. This way, you can be sure the liver will regrow to a certain extent even after a surgery to remove some of the tissue. 

The existing cells first begin to enlarge, and then the new liver cells can start multiplying. The liver can return back to the same weight before surgery, and it can do this within a week or so after removing two-third of the liver tissue.

Why is the liver important to our overall health?

Looking at the many functions of the liver, it is important to keep it healthy because it has a significant impact on your overall health and wellbeing.

When you keep a healthy liver, you stand to enjoy many benefits in the following area:

• Increased energy
• Weight loss
• Healthier hair and skins
• Slowed aging
• Hormonal balancing
• Decreased allergy and sinus issues
• Potential fewer pains and aches
• Stronger immune system
• A sharper mind and positive mood
• Less digestive complaints, i.e., bloating, gas, and more regularity
• Improved overall health

In conclusion, the liver supports many functions in the body and it has an amazing ability to regenerate itself fast. Without the liver, it will be impossible to break down fat and proteins, and you won’t get energy from food. 

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to learn about how to keep your liver healthy to maintain overall wellbeing. 

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Exercise and Chiropractic for stress reduction- Dr. Jason Jones Elizabeth City NC, Chiropractor

Stress is the second most common health problem and when it becomes chronic, it can lead to high blood pressure, headache, increased cholesterol, depression, and musculoskeletal pain.

So, it is important to learn how to manage stress, otherwise your body will suffer both mentally and physically. Exercise and Chiropractic measures have been an effective way to reduce stress and boost overall health of your mind and body.

When you follow a healthy exercise plan, you can work on your muscles, and joints, reduce stress levels, and improve your body’s flexibility.

In addition to exercise, a consistent chiropractic visit will help protect your body from joint immobility, nervous system dysfunctioning, and spine misalignment.

Muscle tension and stress

Your stress level is closely linked to tension in your muscles. Whenever you’re stressed, your muscles become tensed and this leads to pains and more anxiety. A tensed muscle can affect your posture, and the way you stand, sit, and walk.

With time, you may begin to experience sleep problems or have difficulty concentrating at work.

Your spine is also affected when you’re stressed and tensed.

But in all, your Chiropractic doctor can help soothe this tension, supporting your body to regain its natural balance. Many patients report having more energy and feeling less stressed after regular Chiropractic adjustment.

Exercise and Chiropractic adjustments work hand-in-hand

Exercises have been studied to be effective in supporting Chiropractic adjustments to relief stress and chronic pain. It is also effective for subacute and acute pain.

Most times, the Chiropractor will focus on the evaluation of an exercise program after an initial Chiropractic evaluation. This helps to test the effectiveness of the recommended exercise in the treatment process.

By doing regular exercise and getting proper Chiropractic care, you can get relief stress and severe pain, thereby improving on your mood and building overall strength and stability for your body.

The Chiropractic care focuses more on supporting and normalizing nervous system function, while the exercise helps prevent the buildup of any sort of tension or pains in the muscles.

Exercises promotes fast healing

As you exercise, you’re stretching your body and releasing built-up tension. This way, stress is being reduced and it prepares your body for effective Chiropractic adjustment although it is not necessary to do before.

So, when you visit your Chiropractor, the body is well loosened-up for faster effect and healing.

The good part is that when you balance exercise and Chiropractic care, it helps keep your body well, aligned and ensure joint and ligament flexibility. This prevents future pains and injuries.

More so, Chiropractic focuses on the cause itself instead of the symptoms. It targets the source of the problem and works to eliminate it.

In conclusion, always remember that keep your body stress-free while working helps you stay more productive and encourage you to live a healthier life. You can consult Dr. Jason Jones at our Chiropractic office to get the best exercise programs and Chiropractic care to relieve stress and pains and improve the quality of your life. 

Meditation: simple 5 minute technique to Reduce stress- Dr. Jason Jones Elizabeth City NC, Chiropractor

Meditation is an effective technique used by a lot of people to manage stress. One interesting thing about meditation is that it can help you build resilience over time. Besides that, you can feel less-stressed in minutes if you use meditation as a tool to relax your body and mind.

So when faced with life challenges, you can use meditation to respond from a more relaxed, mindful place instead of reacting with worries and fear.

However, you might feel intimidated to begin the practice of meditation, but it’s not difficult and doesn’t require lengthy sessions as many people wrongly believe.

In just five minutes, you can reap the biggest gains from meditation. It can help you get quick relief from stress and pains.

A simple 5-minute technique to reduce stress

You don’t have to spend hours practicing meditation before you can enjoy its benefits. If you have just 5 minutes, you can still make it work for you.

Here’s a simple 5 minute meditation technique you can implement in your life to reduce stress:

Set a Timer

You can set a timer for five minutes, so you can be sure you’re not staying there for too long. You can use the timer on your phone or the Healing Music application.

Relax your body

Close your eyes, relax and take a deep breath from your diaphragm to release the tension in your body. At a slow count of five, do this:

• Slowly take a deep breath from your belly
• Then into your ribs
• And into your chest
• Then up into the crown of your head
• Hold your breath for a count of five

Exhale following the same process for another slow count of five, starting from the crown, to the chest, ribs, and to your belly. However, take a pause on the last bit of breath out of your body, and then begin all over.

How does it work?

As you inhale and exhale, try to visualize the stress leaving your body from the crown of your head to your feet. You can imagine that the stress is draining out of your body through your toes or melting out of your body with every breath.

However, ensure you focus on your breath while imagining the stress and tension leaving your body. As you do this, focus on “being” and simply acknowledging where you are in the moment and kick out every thought that comes into your mind. Fix your mind on the present moment and how well you’re doing.

Continue this exercise for five minutes, and then return to your daily activities. You’ll feel more relaxed and refreshed. You can try this 5-minutes meditation regularly to clear out every form of stressful feelings.

At our Chiropractic office at Elizabeth City, NC, we understand the benefits of meditation and we’ve helped many of our patients tackle stressful conditions. You can consult Dr. Jason Jones today at our office to get the best advice and tips on how to ensure you’re getting the best out of your mediation exercise.

6 Herbs and supplements for stress reduction- Dr. Jason Jones Elizabeth City NC, Chiropractor

Most of us struggle with stress from work, family responsibilities, and other life demands. The recent lockdowns caused an added level of stress, particularly due to anxiety and fear of the unknown. One survey conducted by the American Psychological Association found that stress about the economy and job security has increased over the past year.

Stressful conditions cause a spike in cortisol production in the body, and this stress hormone can reduce immunity, increase inflammation, and raise the risk of blood pressure, heart attack, and stroke.

However, the good news is that there are numerous measures to effectively relieve stress, including exercising regularly, getting plenty of sleep, engaging in mediation, and using herbs and supplements.

The use of herbs and supplements have been shown to help lower anxiety levels, ease depression symptoms, and tame sleep troubles.

Here are some herbs and supplements that are effective for stress reduction:

Ashwagandha

This herb is used in Ayurveda for its refreshing and energizing effects. Studies have shown that ashwaganda, from roots to seeds, offers numerous health benefits, including stress reduction.

One study shows that the root extract of this plant is effective for increased resistance to stress.  Another 2017 study shows that patients taking ashwaghanda experienced a 44% reduction in stress levels compared to a 5.5% decrease in a placebo group.

Vitamin B complex                 

Fatgiue and low energy can contribute to stress, and that’s why the B vitamins, which are effective for boosting energy levels, usually have a positive effect.

Many clinical studies have shown that taking Vitamin B supplements can help lower stress levels while keeping your energy high.

So if you want to feel more relaxed and focused, you can try supplementing with a B complex.

Valerian Root

Valerian is a perennial root that has been used to help with anxiety, sleep disturbances, and nervousness since the second century.

Supplementing with valerian root can help you reduce stress levels and get quality sleep.

Rhodiola

Rhodiola, also known as Golden Root, is used for improved mood, energy enhancement, and most critically, to reduce stress.

Since exhaustion often adds to stress, taking something that reduces fatigue, will invariably help to reduce your stress level, and Rhodola is highly potent for this function.

Magnesium

Magnesium works for both nerves and muscle function.  Supplementing with this mineral helps to improve stress and anxiety.

More so, a study by the National Institute of Health showed that magnesium supplements is effective for improving the quality of sleep.

So if you struggle with sleeplessness caused by stress, magnesium is worth consideration to help you relieve stress and tension, promoting a good night rest.

Bacopa

Bacopa has been a part of Indian Ayurvedic medicine due to its ability to lower stress, improve mood, and sharpen focus.

Bacopa was shown in modern research to help lower cortisol levels in blood, thereby relieving stress. You can take this herb whenever you’re stressed or find it hard to focus.

There are many other herbs and supplements that works for stress-reduction. However, it is important to talk to your doctor about taking any herbs and supplements before use.

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to learn more about these natural remedies for reducing your stress levels.  

Breathwork (box breathing) for stress reduction - Dr. Jason Jones Elizabeth City NC, Chiropractor

When you’re stressed, the level of the cortisol hormone associated with stress rise in your body, and one of the best measures to reverse these cortisol spikes is breathwork or deep breathing.

Box breathing is a technique that involves taking slow, deep breaths. It is simple and you can practice it anytime to relieve stress, boost concentration and heighten your performance.

Everyone benefits from breathwork, from athletes, to police officers, and even nurses. It can be particularly helpful to you if you have lung diseases like chronic obstructive pulmonary disease (COPD).

How to do Box Breathing

Before starting out, you have to sit upright in a comfortable chair and keep your feet flat on the floor. More so, ensure you stay in a stress-free quiet environment that can support your concentration.

Keep your hands relaxed in your laps, and let your palms face up. Focus on your posture and maintain an upright posture. This helps you perform this breathwork properly.

Exhale slowly

The first step after sitting upright is to exhale slowly through your mouth (You can count 1 to 4 slowly). This helps to push out oxygen out of your lungs. However, you have to focus on your breath and be conscious of what you’re doing.

Hold your breath and Inhale slowly

After exhaling for a slow count of four, try to hold your breath for another slow count of four, and then inhale slowly and deeply through your nose. Do this to a slow count of four and feel the air filling your lungs. Continue until your lungs are full and air starts to move into your abdomen.

Hold your breath and Exhale slowly again

Hold your breath for a slow count of four and exhale through your mouth for another slow count of four. This expels the air from your lungs and abdomen.

Repeat the process

After breathing out, repeat the process all over again.  Repeat 4-10 times

Benefits of box breathing for stress reduction

Deep breathing has been shown by much research to regulate the autonomic nervous system (ANS). It helps to regulate body temperature, lowering blood pressure and giving a sense of calm.

Box breathing helps reduce stress and improve your mood. The slow holding of breath allows the build- up of CO2 in the bloodstream. And this boosts the cardio-inhibitory response of the vague nerves as you exhale. The end result is a calm and relaxed feeling in your mind and body.

You can use the box breathing for treating conditions such as generalized anxiety disorder (GAD), post-traumatic stress disorder (PTSD), panic disorder, and depression.

This breathwork is also effective for treating insomnia allowing you to calm your nervous system at night before going to bed. More so, you can use box breathing to manage pain conditions.  

However, note that as a beginner who’s new to box breathing, you may find it hard to get the hang of it. Also, it is normal to feel dizzy after a few rounds. Don’t worry about that; as you practice it the more, you’ll be able to hang on longer without any feeling of dizziness.  You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC. To learn more about breathing techniques to help you manage stress.  

Best Most Absorbable Forms of Minerals– Dr. Jason Jones Elizabeth City NC, Chiropractor

Minerals play key roles in various bodily functions, including muscle contraction, bone health, fluid balance, growth, and many other processes.  

However, some can be difficult for your body to absorb, and that’s why minerals are often in the chelated forms for increased absorption.

Chelated minerals are bound to compounds like organic or amino acids, and they have gained much interest recently. The chelating agents or compounds helps to boost your body’s uptake of the mineral involved.

Types of Absorbable or Chelated Minerals

You can get most minerals in the chelated forms, and some of the most common minerals include:

• Zinc
• Calcium
• Copper
• Magnesium
• Iron
• Chromium
• Cobalt
• Potassium

Chelated Minerals Using Amino Acids

Some amino acids commonly used to make mineral chelates include:

• Methionine: used for making zinc methionine, copper methionine, and many more
• Aspartic acid: used for making magnesium aspartate, zinc aspartate, and more
• Monomethionine: used for making zinc monomethionine
• Glycine: used for making magnesium glycinate
• Lysine: used for making calcium lysinate

Chelated Minerals Using Organic Acids

Some organic acids commonly used for making mineral chelates include:

• Citric acid: used for making magnesium citrate, chromium citrate, and more
• Acetic acid: used for making calcium acetate, zinc acetate, and more
• Gluconic acid: used for making zinc gluconate, iron gluconate, and more
• Orotic acid: used for making lithium orotate, magnesium orotate, and more
• Picolinic acid: used for making magnesium picolinate, chromium picolinate, and more.
• Fumaric acid: used for making iron (ferrous) fumarate

Absorption of Chelated Minerals

Chelated minerals have been shown by several studies to have better absorption than non-chelated ones.

One study in 15 adults shows that chelated zinc (zinc gluconate and zinc citrate) was absorbed 11% more effectively than non-chelated options like zinc oxide.

Another study in 30 adults found that magnesium glycerophosphate (which is chelated) raised the level of magnesium in the blood far more significantly than magnesium oxide (which is non-chelated).

Some other studies suggest that taking chelated minerals help to reduce the total amount you need to consume to attain healthy blood levels. This supports people who are at risk of excess mineral intake.

Should You Use Chelated Minerals?

Sometimes, taking minerals in the chelated forms is more suitable.

For example, older people tend to produce less stomach acid, which affects mineral absorption. But chelated minerals don’t require much stomach acid to be efficiently absorbed. So chelated minerals may be more suitable as you grow older.

Also, if you’re the type that experience stomach pain after taking supplements, chelated minerals may benefit you as they’re less dependent on stomach acid for digestion.

You can consult Dr. Jason Jones t our chiropractic office in Elizabeth City, NC to get the best advice before trying out any chelated minerals.    

Magnesium is one of the essential minerals needed for overall health and wellbeing. It represents the fourth most abundant mineral in the body, and it is present in many whole foods like legumes, green leafy vegetables, seeds, and nuts.

But studies have shown that about two-thirds of the western population doesn’t meet their magnesium needs with diet alone. And low levels have been linked to health ailments, such as heart disease, type-2 diabetes, migraines, and mood disorders.

That’s more reason why a lot of people turn to magnesium supplements. However, it can be difficult knowing which supplement is appropriate for you as there are multiple varieties of supplemental magnesium.

Reactions of magnesium in the body

Magnesium is needed for over 400 metabolic reactions that contribute to healthy living. Some of the reactions this mineral in the body include:

• It helps in the conversion of food into cellular energy needed to transmit nerve impulses
• It helps in nerve signal transmission
• It is needed alongside calcium in equal proportion to control muscle contraction and relaxation
• It supports the absorption of other minerals and vitamins, especially potassium, calcium, sodium, and vitamin D
• It is needed for bone growth and density
• It helps to balance blood sugar levels and dilate blood vessels

Best Absorbable forms of magnesium

Magnesium comes in many different forms, but they differ in bioavailability. Some are not efficiently absorbed by the body, even when they appear to have high amounts of magnesium. So it is important to always know if your body can make use of it.

Below are the various forms of magnesium and their uses:

Magnesium citrate

This is a form of magnesium that is bound with citric acid. It is one of the most common formulations and studies have shown that it is one of the most absorbable forms of magnesium. This means that magnesium citrate is better absorbed than other forms.

It is typically used to replenish low magnesium levels, and sometimes at higher doses, it can be used as a laxative to treat constipation.

Magnesium chloride

Magnesium chloride is one form of magnesium that gets absorbed easily in the oral cavity and it is used to treat constipation, heartburn, and low levels of magnesium. You can also apply it topically to relieve muscle soreness.

Magnesium oxide

This form combines magnesium and oxygen to form a salt. It may be sold in capsule or powder form, and it is used to relieve digestive issues like heartburn and constipation.

However, this salt is not typically used to treat magnesium deficiencies, as it has been reported to be poorly absorbed by the digestive tract. It is the cheapest and most commonly used in supplements.

Other forms of magnesium include:

• Magnesium lactate
• Magnesium chloride
• Magnesium malate
• Magnesium L-threonate
• Magnesium taurate
• Magnesium glycinate
• Magnesium sulfate

Dosage and possible side effects of magnesium

The average recommended daily amount of magnesium for men is 420 mg and 320 mg for women. This is one good reason for you to check labels of supplement formulations, to ensure you’re taking the appropriate dose.

However, if you have to take magnesium in absorbable forms, always look for products tested by a third party, such as NSF International, USP, and ConsumerLab.

Lastly, it is important to always speak with your healthcare provider before trying any dietary supplement.

So, you can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City NC, to get advice on the best diets to meet your daily magnesium needs. You’ll also get recommendations of the ideal magnesium supplement if you’re unable to meet your daily needs.

Minerals are simply described as inorganic nutrients needed in adequate amounts for bodily functions. Important minerals include trace elements like iodine, zinc, iron, and micronutrients such as potassium, calcium, sodium, and magnesium.

However, deficiency diseases can occur if these minerals are lacking in one’s diet for an extended period. That’s more reason why you need to always eat a balanced diet that contains a sufficient amount of these minerals, alongside vitamins and other nutrients.

Below are some health ailments that are caused by mineral deficiency and some natural ways to treat them:

Anemia

Anemia is a health ailment in which the blood is unable to transport the required oxygen to the body tissues. This condition is caused by iron deficiency, and iron is required to produce hemoglobin in red blood cells which helps in transporting oxygen throughout the body.

Unfortunately, around 40-60 percent of the infants in developing countries are diagnosed to suffer mental impairment due to a lack of iron in their diet.

Some common symptoms you’re likely to notice as your body becomes more deficient in iron include:

• Weakness
• Pale skin
• Extreme fatigue
• Brittle nails
• Cold hands and feet
• Headache, lightheadedness, or dizziness

A good way to prevent this ailment is to eat foods like poultry, red meat, spinach, etc. which are rich in iron.

You can also help anemia with iron supplementation, but always consult your doctor and have your blood levels tested before supplementing with iron.   

Osteoporosis

Osteoporosis is a condition characterized by weak and brittle bones. It’s a serious ailment that can lead to a fracture when you fall or subject yourself to even mild stresses such as coughing or bending over.

This health ailment is more likely to occur in people who are deficient in calcium. A low calcium intake causes diminished bone density, increased risk of fractures, and early bone loss.

Other risk factors for osteoporosis include dietary disorders, gastrointestinal surgery, thyroid problems, etc.

You can prevent this condition by eating calcium-rich foods like dairy, sardines, and dark green leafy vegetables.

Muscle paralysis

Muscle paralysis is a health ailment that can be caused by potassium deficiency. Some common symptoms of this deficiency include weakness and muscle cramping. You can also other symptoms like bloating, constipation, or abdominal pain.

Potassium is an essential mineral that is required for nerve signals and muscle contraction. But you can lose potassium through excessive fluid loss (vomiting, use of diuretics, or kidney disease).

You can prevent muscle paralysis by eating foods rich in potassium. Examples include fruits and vegetables such as potatoes, beets, plums, avocado, dark leafy greens, and bananas.

Goiter

This ailment is a progressive enlargement of the thyroid gland, and this can be caused by iodine deficiency. The body needs iodine for the production of thyroid hormone, but it does not produce this mineral, hence, it is an essential part of every diet.

Iodine deficiency can also cause hypothyroidism and intellectual disabilities in children, especially when the mothers didn’t take enough iodine during pregnancy.

You can help a goiter by eating iodine-rich foods such as seafood, dairy products, eggs, meat, and some bread.

Abnormal heart rhythms

You can get abnormal rhythms of the heart if you suffer from magnesium deficiency. This is mainly because magnesium is needed to control hundreds of chemical reactions, including control of blood glucose and blood pressure.

Magnesium also controls energy metabolism, brain function, and protein production. This mineral is uncommon in healthy people, but chronic health conditions like alcoholism and certain medications may cause magnesium deficiency.

You can also suffer muscle cramps, tingling, numbness, and seizures if you’re magnesium deficient.

Hence, you should include magnesium in your diet. Some good magnesium-rich foods include nuts, legumes, whole grains, seeds, and green leafy vegetables.

You can consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC to get recommendations on the best natural foods to include in your diet to prevent health ailments caused by mineral deficiency.

On this episode:

• We discuss different types of radiation that we are all exposed to daily
• Symptoms of Radiation exposure
• What systems of the body it affects
• Removing Smart Meters from your home
• How do detox from it. Sara’s Protocol
• How we can avoid it.
• Simple tips and strategies

Sara is a health coach, natural supplement expert, and busy mom of three. She completed my undergraduate studies at Stanford University with a degree in Economics and Psychology in 1998. In 2016, she also graduated from the Institute for Integrative Nutrition and The Invincible Wellness System.

As a mother of three teenagers, She has had the opportunity to solve a broad spectrum of health issues affecting every member of our family. As a result, for the past 15 years, she have been in search of alternative solutions. Sara has been the guest on numerous podcasts and this is her second time on our show.

Learn more about Sara here:

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Top 4 Most Common Mineral Deficiencies– Dr. Jason Jones Elizabeth City NC, Chiropractor

Our bodies need many nutrients for overall good health, and most times we get these nutrients from certain foods. But it is quite unfortunate that many Western diets today do not contain a sufficient amount of certain minerals and vitamins that are essential for many body functions. Instead, these foods are filled with grains, saturated fats, sugar, and not enough vegetables and fruits.

The Centers for Disease Control and Prevention reported that nearly 10% of the U.S population is suffering from nutritional deficiencies. And the common mineral deficiencies vary by gender, age, and race/ethnicity.

More so, our bodies may not be getting enough nutrients due to several reasons, including:

• Health problems such as digestive disorders or kidney disease – This could hinder the absorption of certain minerals and vitamins.
• The side effect of certain medications
• Restrictive diets
• Unhealthy foods.

While your body may get enough nutrients to function optimally from a consistently healthy diet, others may need a higher amount of certain minerals or vitamins for body development.

That said, here is a list of some incredibly common mineral deficiencies:

Iron deficiency

Iron is an essential nutrient needed for the production of red blood cells. It particularly binds with hemoglobin to transport oxygen to the body cells.

There are two kinds of dietary iron, including heme iron (present only in animals and high in red meats), and non-heme iron (present in both plants and animals). The heme iron is absorbed more easily than the non-heme type.

Iron deficiencies can result in anemia, a condition in which your blood’s ability to carry oxygen drops.

Symptoms of this iron deficiency include weakness, tiredness, impaired brain function, and a weakened immune system.

You can get a good amount of heme iron from dietary sources like organ meat, red meat, canned sardines, and shellfish. You can get non-heme iron from dietary sources like seeds, beans, dark, and dark, leafy greens.

Calcium deficiency

Calcium is needed to mineralize teeth and bones, especially during a period of rapid growth. It is also essential for bone maintenance.

More so, calcium serves as a signaling molecule that supports the function of the muscles, heart, and nerves.

A survey conducted in the United States showed that fewer than 22% of teenagers, fewer than 10% of adult women above 50, and fewer than 22% of men above 50 met their daily recommended calcium intake.

Low calcium intake is common, especially among older adults and women of all ages. The symptoms are usually an increased risk of osteoporosis as you grow older.

However, some good dietary sources of calcium include dairy products, boned fish, and dark green vegetables.

 Iodine deficiency

Iodine is an important mineral needed for normal thyroid function. It is also essential for the production of thyroid hormones, which are involved in bodily processes like brain development, growth, and bone maintenance.

Unfortunately, iodine deficiency affects nearly one-third of the world’s population, and it is followed by symptoms like enlarged thyroid gland, weight gain, shortness of breath, and increased heart rate. Iodine deficiency also results in developmental abnormalities and mental retardation in children.

However, some good dietary sources of iodine include fish, seaweed, eggs, and dairy.

Magnesium deficiency

Magnesium is one of the essential minerals needed by the body, particularly for bone and teeth structure. It is also involved over 400 enzymatic reactions in the body.

But studies have shown that almost half of the U.S population takes less than the recommended amount of magnesium daily.

Magnesium deficiency contributes to some conditions, including metabolic syndrome, type 2 diabetes, osteoporosis, and heart disease.

The deficiency can also be caused by drug use, disease, and reduced digestive function.

The major symptoms of magnesium deficiency include muscle cramps, abnormal heart rhythm, restless leg syndrome, migraines, and fatigue.

Some dietary sources of magnesium include:

• Nuts
• Whole grains
• Dark green, leafy vegetable
• Dark chocolate

In conclusion, you need to always be aware that you can be deficient in essential minerals, and the ones listed above are the most common. Older adults, young women, and children, vegans, and vegetarians are at higher risk of these mineral deficiencies. However, the best way to prevent deficiency is to always eat a balanced diet. Supplements may be necessary if diet alone cannot supply all the needed minerals.

You can consult Dr. Jason Jones at our chiropractic office at Elizabeth City NC to get the best advice on how to eat right to get enough minerals and vitamins needed to stay healthy.

Neuroplasticity and Neurogenesis, Strategies to regenerate the brain – Dr. Jason Jones Elizabeth City NC, Chiropractor

You might have believed that every brain stops developing after a certain age, but that’s not true. Studies have shown that the brain has the ability to form new neural pathways and create neurons even as you grow into old age. This is achieved through a process called Neuroplasticity and neurogenesis.

Neuroplasticity simply means the ability of the brain to regenerate both anatomically and functionally. When you suffer from brain disorders, injuries, or degenerative diseases, including Alzheimer’s disease, Parkinson’s disease, Multiple sclerosis, Dyslexia, etc., the brain plasticity helps to reduce the effect of altered structures.

More, the brain is constantly changing, and a unique region of the brain called the “hippocampus,” which controls learning, memory, and mood, can grow new brain cells throughout our lives. This process is called “neurogenesis,” and it continues into old age.

However, the rate of neuroplasticity or neurogenesis is affected by our lifestyle. In fact, there are many natural methods or strategies that helps to boost the regeneration of the brain, including:

Restorative sleep

You already know how refreshing it can be when you have a good night’s sleep. But it goes beyond that; sleep is also helpful in repairing and growing new brain cells or neurons.

When you don’t sleep well or you have disrupted sleep, it impairs neuroplasticity and neurogenesis. So aim for 7-8 hours of sleep every night. If you find it hard to fall asleep, you can try measures like making your room as dark as possible or going to bed at the same time.

Exercise

Exercise has huge benefits on the brain and the body. When you engage in aerobic activities such as cycling, running, swimming, and even sex, it helps to boost brain regeneration.

You might wonder how? Well, as you get the heart pumping (for over 20 minutes at a stretch), and from a routine from it, several growth hormones are stimulated in the brain.

More so, the increased endorphin production helps to reduce your stress level- something that could slow down neurogenesis and neuroplasticity.

Try new environments

Studies have shown that activities like traveling, learning new skills or language, and making new social connections, help to stimulate the regeneration of the brain.

The idea is to get out of your comfort zone and challenge yourself mentally on a regular basis. This triggers new neuron growth and sustains those new brain cells to stay with you for long.

Meditation & Prayer

When you practice meditation and/or prayer, it helps both your mind and body. Not only that, but it also supports neuroplasticity and neurogenesis by increasing hippocampal volume, grey matter density, and melatonin levels.

Meditation also helps to clear factors that restrict the growth of new neurons, including anxiety, stress, and depression.

Intermittent fasting

Many studies have shown that fasting/calorie-restriction promotes neuron growth, improves cognitive function, and increases synaptic plasticity.

During fasting, the shift in metabolism lowers the levels of leptin- a hormone produced by fat. This way, the brain receives a signal for neurons to produce more energy.

You can try popular methods of intermittent fasting:

• A 16-hour fast- eating dinner at 8 pm and breaking your fast at noon the next day.
• Fasting for an entire 24-hour period, one day per week.
• “5-2” model – eating for five days and restricting calories (between 400-600 calories) for two days in a non-consecutive manner.

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC, to get more natural strategies to support your brain regeneration.

Dr. Nelli Gluzman, founder and head physician at Blossom Pediatrics, is passionately dedicated to helping you rescue your child’s health. She utilizes an integrative, functional, and holistic approach to medicine. This approach is one that focuses on the root cause of chronic illness in children, allowing for the complete reversal of symptoms and the elimination of long-term conditions. 

“Doctor Mom”, as her patients have fondly nicknamed her, is dedicated to helping each child find relief from their illness, allowing them to live happier, healthier, and more fulfilling lives. This is achieved through individualized treatment plans based entirely on what will work best for each particular child.

Working with the sickest children inside the hospitals of NY as well as running her own practice; Dr. Gluzman is trained and experienced in both conventional and holistic medicine. She is passionate about helping each child regain and sustain optimal health through a customized blending of functional and integrative medicine. Throughout this highly specialized process, the child’s transformative healing is predicated on the strong partnership formed between Dr. Gluzman and each family she treats. All the factors that influence health, wellness, and disease are taken into consideration; including the body, mind, spirit, community. 

More Info on Dr. Nelli

In this powerful interview we covered:

What the difference is between Root Cause Solutions vs. Band Aid Solutions

How Dr. Gluzman was drawn to working with children with chronic health conditions with functional medicine and natural approaches and how she got into this with her daughters on challenges. 

Why she chooses a more integrative approach and what it looks like when a child first arrives into her office or through telemedicine?

What are some more subtle signs of these issues that we as parents might miss? 

What are 6 questions to ask when searching for a Pediatrician that uses integrative medicine and other natural therapies.

RESCUE YOUR CHILD PROGRAM

10 Natural Foods that Support Brain Regeneration – Dr. Jason Jones Elizabeth City NC, Chiropractor

Due to the nature of our industrial fast-paced society everyone stands at the risk of experiencing brain degeneration as we grow old. But luckily, there are lots of natural foods that support brain health and help to strengthen brainpower.

You should be excited about this because the food choices you make are one variable you can easily control. You can support your brain regeneration and functionality by eating a brain-boosting diet.

Here are a few natural foods that support brain regeneration boost memory powers:

Nuts

Nuts like almonds and walnuts are rich omega-3 fatty acids, and protein, which helps the brain build new neurons and support memory building capacity.

More so, nuts contain vitamin E- an antioxidant that helps protect brain cells from oxidative stress resulting from the actions of free radicals.

A 2014 study shows that a high intake of nuts was linked to better brain function among elderly people. This food has also been linked to a reduced risk of Alzheimer’s disease.

Oily fish

Fish like salmon, mackerel, herring, tuna, and sardines are a good source of omega-3 fatty acids, and this helps to build membranes around the brain cells. They, therefore, help to improve the structure of neurons thereby boosting brain regeneration.

Studies have shown that people that consume high levels of omega-3s have a higher flow of blood in their brains. Besides, there are many links between omega-3 levels and improved cognition, or better-thinking abilities.

Berries

Berries are high in flavonoid antioxidants, including anthocyanin, catechin which makes them contribute many positive effects on the brain, including:

• Increasing neuroplasticity, which helps the neurons form new connections in the brain, thereby boosting learning and memory
• Delaying age-related neurodegenerative diseases
• Reducing inflammation

Some good berries that contain a high amount of antioxidant that helps brain health include strawberries, blueberries, blackcurrants, blackberries, and mulberries.

Dark chocolate

You can also support brain regeneration by eating dark chocolates as they contain cocoa, which is rich in flavonoids. These antioxidants help to clear oxidative stress which is linked to brain diseases and age-related cognitive decline.

Studies show that the flavonoids in cocoa encourage the growth of neurons and blood vessels in the part of the brain involved in learning and memory. They also stimulate more blood flow in the brain.

Other nutrient-rich foods that boost brain power and support brain regeneration include:

• Olive oil
• Coconut oil
• Eggs
• Avocadoes
• Broccoli
• Kimchi

These foods above can help boost your memory and concentration, as well as reduce the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

You can consult Dr. Jason Jones at our Chiropractic Office at Elizabeth City, NC to get even more natural food options that can help support your brain health and boost regeneration.

5 Vitamins and Supplements that Support Brain Function and Regeneration – Dr. Jason Jones Elizabeth City, NC, Chiropractor

The brain directs the whole activities of the body, and it is important to pay attention to what helps your brain work optimally. A good way to support your brain functioning and regeneration is to ensure you stay hydrated, get the right nutrition, limit unhealthy habits, like smoking and consuming too much alcohol.

However, your diet may not contain all the necessary nutrients that are needed by the brain. That’s why it is good to support your brain health by taking the right vitamins and supplements to help it get the nutrients it needs to function properly and regenerate.

Poor nutrition can cause reduced ability to focus, a failing memory, declining cognitive functioning, and uneven moods. You may even be setting yourself up for neurodegenerative diseases like Alzheimer’s and dementia.

So to avoid poor brain health, you need to get enough nutrients including vitamins and supplements that support brain function and regeneration.

Check out these great brain health supplements and vitamins:

Vitamin E

Vitamin E is a supplement that supports brain function. This antioxidant helps to reduce oxidative stress, and studies have linked this supplement with reduced risk of stroke, heart disease, and Alzheimer’s disease.

However, you need to take vitamin E in a moderate proportion. This way, it helps people living with mild to moderate Alzheimer’s dementia to continue with their normal life functions for a short period.

But note that a high amount of vitamin E has been shown to increase the risk of hemorrhagic stroke.  Keep intake to no more than 400IU’s per day unless direct doctor supervision.

Vitamin C

Vitamin C cannot be produced by the body, so you can obtain them from dietary sources or in form of supplements. This water-soluble vitamin plays a vital role in brain health. It supports neurodevelopment, antioxidant function, and neurotransmitter function.

Studies have found a link between vitamin C levels and cognitive performance. A comparison between healthy and cognitively impaired individuals showed that healthy individuals contain high blood concentrations of Vitamin C.

B Vitamins

B vitamins contribute largely to brain health. These eight water-soluble vitamins support reactions involved in the synthesis and repair of DNA and RNA, energy production, and production of chemicals and molecules used by the nervous system.

Studies found that taking B vitamins, including B6, b9, and B12 for at least three months helped to improve episodic memory in people living with dementia.

That’s more reason why research suggests supplementing with a B-complex supplement for individuals deficient in one or more of the B vitamins. This works better for brain health than using isolated vitamin supplements.

Beta-carotene

Beta carotene is found in a variety of vegetables and fruits, and it is a precursor to vitamin A in the body.  

One study observed the effect of long-term supplementation with beta-carotene in males over 65 years of age. The result showed that long-term supplementation resulted in a significantly higher global score compared to the placebo group.

The global score in the study measured verbal memory, general cognition, and the ability to list categorized words.

Vitamin K

Vitamin K is a fat-soluble vitamin present in foods as phylloquinone (K1). It helps activate certain proteins associated with the survival of nerve cells.

If you have a low amount of this vitamin in your body, it can lead to low behavioral and cognitive performance. But higher levels have been associated with greater verbal episodic memory.

Some studies also show that vitamin K may help protect against oxidative stress and inflammation, which are mainly implicated in neurodegeneration.

Note that it is important to speak with your doctor before starting any supplement regimen. Taking excess of supplements may adversely affect your brain, so ensure you don’t overdo it.

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to get the best advice and recommendation of supplements to better your brain health and support regeneration.

What causes the brain to degenerate? – Dr. Jason Jones Elizabeth City NC, Chiropractor

Imagine returning from work and being unable to remember your wife’s name. You wonder how many kids you have, and your dog looks so strange in your eyes. Sounds strange right? Yea, that’s what could happen when your brain begins to degenerate.

What is Neurodegeneration?

The word “neurodegenerative” is derived from two words “neuro”- brain, and “degenerative,”- breaking down. So, neurodegeneration is the progressive breakdown (both structure and function) of neurons present in the brain.

Basically, the brain is made up of about 86 million nerve cells, and these nerves connect with the brain in more than a trillion connections throughout the body. These connections make you who you are, and it determines functions like, remembering things you read, thinking about your family plans, moving around, and many more.

So, when there is a miscommunication between brain cells, it could cause the brain to degenerate which can lead to losing intellectual function as their brain gradually deteriorates, and the effect is evident in memory, speech, and spatial skills.

Like the example given above, when your home starts to feel like someone else’s place, it could be a sign of degenerative brain disease. The bad part is that this disease worsens over time as the neurons in the brain die.

Some common examples of neurodegenerative diseases that affect different parts of the brain include:

• Parkinson’s disease
• Huntington’s disease
• Alzheimer’s disease
• Frontotemporal dementia
• Amyotrophic lateral sclerosis
• Spinal muscular atrophy
• Lewy body disease

Parkinson’s disease causes impairment in movement. Alzheimer’s disease gradually causes memory loss in victims. Huntington’s disease deprives a sufferer of the ability to talk, walk, reason, and think, and this starts as early as in their mid-30s. Frontotemporal dementia leads to bewildering changes in a person’s behavior and thoughts.

In all of these diseases, the symptoms may start and last for as long as ten or twenty years until death. And many sufferers live a life of dependence, especially in their final years.

What causes the brain to degenerate?

Most of the neurodegenerative diseases are genetic, but sometimes, they can be as a result of a medical condition like:

• Stroke
• Alcoholism
• A tumor

Other causes include:

• Chemicals
• Toxins
• viruses

The degenerative brain disease can be life-threatening, depending on the type.

Symptoms of brain degeneration

There are many symptoms of brain degeneration, depending on the type of disease and what part of the brain is affected. However, some common symptoms include:

• Memory loss
• Confusion
• Difficulty in moving and swallowing
• Hallucination
• Difficulty regulating emotions
• Forgetfulness
• A loss of inhibition
• Anxiety

These symptoms of neurodegenerative diseases tend to become worse as the disease progresses, and there is a chance of new symptoms arising with time.  

Treatment of brain degeneration

Most of these diseases do not have a cure. The treatment measures available are targeted to help improve symptoms, increase mobility, and relieve pain.

However, you can consult Dr. Jason Jones at our Chiropractic Office at Elizabeth City, NC to get advice on some natural measures to improve the symptoms of degenerative brain disease.

Dr. Nirvana Tehranian is a Licensed and Board Certified Naturopathic Doctor. As a Naturopathic Medical Doctor, she specializes in Regenerative Holistic and Functional Medicine. Her focus is on helping each patient achieve optimal health in body, mind, and spirit by reviving and recalibrating health within every cell….achieving a reboot of the entire body.

She continually seeks out new healing methods through advanced training. She also works extensively with compounding labs to bring her patients the purest, most effective natural medicine made in the USA.

Dr. Nirvana received her medical degree from Southwest College of Naturopathic Medicine in Tempe Arizona. Her education included four years of traditional, conventional medicine in addition to holistic based training. She specialized in Medical Nutrition, Bio-Chemistry, Pharmacology, Homeopathy, and Botanical Medicine. She also maintains a BA in Psychology from Arizona State University.

Dr. Nirvana is accredited and board-certified by the National Association of Naturopathic Physicians and is licensed by the State of California and the State of Arizona as a Naturopathic Medical Doctor.

On this Podcast Episode We discuss:

Basics of gut function from top to bottom

How Hormonal and Mental health are involved in gut function

Biggest Impacts on gut health:

• Dietary factors
• Stress
• Inflammation
• Nirvana diet
• Hormonal Imbalances
• Infections
• Probiotics:  good or bad

Blood Markers you can test for

Learn more about Dr. Nirvana Here

Improve Gut Health & Digesting with These 6 Supplements - Dr. Jason Jones Elizabeth City NC, Chiropractor

You need to take conscious efforts to keep your gut health in good condition because it affects almost every function in your body. When your gut microbiome is balanced, it helps you get more nutrients out of food, supports your immunity, and helps you stay healthy and happy. But when your gut health is poor, it can affect your mood, weight loss, heart health, and cause several digestive disorders.

So supporting your gut microbiome is a good way to strengthen your immune system and boost your overall health.

You can try the following health supplements to fill the gaps in your diet, strengthen your gut lining, and boost your microbiome for optimal performance:

Licorice Root

The gut bacteria lives on the gut lining, and you have to ensure that it is functioning well to improve gut health. Licorice root has been shown by many studies to have a beneficial effect on gut health. But it has to be treated first to remove glycyrrhizic acid, which is a natural substance in licorice thought to cause low potassium levels and high blood pressure. A placebo-controlled study found that the licorice root is effective for reducing nausea and pain, and it heals patients with ulcers.

Zinc Carnosine

This supplement combines zinc and carnosine and it is effective for enhancing gut integrity. Preliminary studies show that zinc carnosine helps gut health by improving the ability of the stomach to maintain a strong gut lining.

L-Glutamine

L-glutamine supports your immune system by triggering the release of cytokines which signals “mayday” when attacked by viruses, antigens, and microorganisms. This amino acid also helps to repair injuries in the intestinal wall, and studies show that it also enhances nutrient absorption.

Probiotics

The gut microbiome houses thousands of bacteria living in harmony, and probiotics are the supplement form of those bacteria. When you take probiotics, it helps to build the population of good bacteria needed to help your body get nutrition and maintain a line of defense against pathogens.

However, ensure your choice of probiotics contain these bacteria strains: Bifidobacterium longum, Bifidobacterium infantis, and Lactobacillus plantarum. The good thing about these strains is that they are less likely to increase the production of inflammatory histamines.

Prebiotics

Prebiotics provide the nourishment needed by probiotics or gut bacteria. These supplements contain enough fiber, and it is highly needed when you can’t eat enough fiber-rich food. So the digestive bacteria perform their work optimally when they get enough prebiotics, and they help you feel more full for a long period.

Collagen Protein

Collagen protein is naturally produced by the body, and it is an important part of structures throughout your body, including your gut.

However, your body won’t be making enough collagen protein if you’re not eating a lot of bone broth and organ meats. But you can take the collagen protein supplement to get enough amino acid building block.

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to get recommendations on the best supplement to support your gut health.

7 Natural foods that promote gut health & better digestion - Dr. Jason Jones Elizabeth City NC, Chiropractor

You don’t have to rely on processed foods to nourish, sustain, and grow good gut bacteria to aid nutrition and boost your health. Some natural foods can help boost your gut microbiota. Most of these foods contain dietary fibers and other compounds like polyphenols, and the gut bacteria break them down into vitamins and short-chain fatty acids (SCFAs).

Check out all these foods that are easy to find to promote your gut health:

Apples

You might have heard the saying, “an apple a day keeps the doctor away.” This means that apple contains many health properties that keep your health in good shape. One of such properties is boosting your gut microbiota.

This fruit comes in varieties of colors that can taste sweet, tart, and lip-puckeringly sour.  Besides, they contain a prebiotic fiber called pectin, which is hard for the body to digest. But your gut bacteria digest and transform this fiber into SCFAs, like butyrate and propionate. These SCFAs serve as nutrients for the gut microbes to help boost your immunity and strengthen your gut health in general. 

Asparagus

This green vegetable is rich in nutrients and it is enjoyed in many cuisines. It naturally contains a kind of prebiotic fiber called inulin, which is acted upon by Faecalibacterium and Eubacterium present in the gut. Some studies have also shown the inulin increases the number of Akkeermansia muciniphilia, another beneficial bacteria found in the gut of lean people.

Oats

Oats are a rich source of beta-glucan, which is a prebiotic dietary fiber fermented by the gut microbiome, thereby promoting their growth and activity. Their soluble fiber content dissolves in water to produce a thick gel that digests slowly, keeping you fuller for longer. The beta-glucan content of oats also helps to lower cholesterol.

Green plantain

Green plantains are not so sweet, but they are delicious when cooked. They are rich in prebiotic resistant starch that serves as food for the butyrate-producing bacteria in the gut. These organisms break down the starch into beneficial short-chain fatty acids that maintain your gut lining and combat inflammation.

Rye

Rye is richer in fiber than wheat, and it has less gluten, which makes it suitable for producing tighter bread, with rich flavors. The grain contains fructan and arabinoxylan, which increases the gut abundance of Bifidobacteria- a bacteria that produces substances like SCFAs and antimicrobial defenses to support your gut environment and other beneficial microbes.

Flaxseed

The flax seeds have a tough hull, and they are often soaked before consuming. However, you can buy the ground flaxseed to save yourself the stress of processing. These seeds support gut health by promoting the production of mucus.

More so, some studies have shown that these seeds protect against colon cancer and reduce gut inflammation. Besides, they contain both soluble and insoluble fiber. The insoluble fiber content supports bowel movements and prevents constipation.

Onions

Onions are a good source of prebiotics that support your gut health. It also contains inulin and fructo-oligosaccharides (FOS) that boosts immunity and prevent diseases.

You may not like onions because they burn your eyeballs, but if you want to strengthen your gut microbiota, it is worth adding them to your meals.

These natural foods and a host of others like mangoes, wild salmon, garlic, etc, work well to help you improve your gut health.

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to get more recommendations on natural foods to improve the balance of your gut microbiota.

Gut Health? What Improves it & What Destroys it – Dr. Jason Jones Elizabeth City, NC, Chiropractor

The health of your gut has a huge impact on your body and it goes a long way in determining your overall health. The trillions of bacteria present in the digestive tract make up the gut microbiome (made up of good and bad bacteria, yeast, fungus molds, etc). And they help in digestion and contribute to the health of our entire body, including our brains, immune system and more.

Below are some ways your gut health impacts your overall health:

The immune system

The bacteria in the gut microbiome play a fundamental role in protecting us against infections. The beauty is that our immune system which detects and destroys pathogens does not attack the bacteria in the gut microbiome. Instead, it works in a mutually beneficial partnership and helps to maintain the symbiotic relationship of the host with these microbes.

That’s more reason why the bacteria in our gut have a large influence on our susceptibility to immune-related diseases.  So when we eat foods that can be disruptive to our health our gut works as our first line of defense.

Digestive health

Many good bacteria in our gut help with digestion, nutrient absorption, and even more functions. But when there is a disruption in the balance of gut bacteria, this can often lead to various gastrointestinal problems, including Crohn’s disease, irritable bowel syndrome (IBS), diverticulitis and other inflammatory bowel diseases.

Brain health

You might have noticed a sick feeling in your stomach whenever you hear bad news or you’re in a stressful situation. That’s because the gut has a strong connection with the brain.  In fact, there is a constant flow of signals between the brain and the gut via the enteroendocrine cells located in the lining of the gut.

So any problem with your gut health can contribute to depression, anxiety, or stress. Research has shown that the gut also has an impact on mood and behavior.

Heart health

When you hear the saying, “the road to a man’s heart is through his stomach,” it means something more. There’s actually a link between the gut and the heart.

Part of the chemicals produced by the microbes ends up in our bloodstream and moves throughout the body. One good example is trimethylamine N-oxide (TMAO), which has been shown by studies to potentially cause blockage in the arteries and increase the risk of heart disease.

However, another study showed that gut microbiome helps to increase the level of triglycerides and HDL cholesterol (the good kind).

Weight gain, Obesity, and Diabetes

The bacteria in the gut microbiome also play a role in the body’s metabolism. In fact, research has shown that an imbalance in gut bacteria levels could lead to an increased risk of obesity and diabetes. Studies are still ongoing into how the signals from the gut influence metabolism and contribute to conditions like Type 2 diabetes.

What destroys your gut health?

These gut busters are destroying reducing the number of good bacteria in your gut:

• Heating and eating hot fermented foods, such as sauerkraut or kimchi (eat them cold)
• Eating foods containing artificial sweeteners and refined sugars
• Eating high-sugar diets
• Eating processed foods containing additives
• Indiscriminate use of antibiotics

How to improve it

You can improve your gut health to maintain the right balance of the bacteria in your digestive tract. Here are some simple measures to follow:

• Load up on fresh fruits, veggies, and beans, and eat more whole grains and nuts.
• Brush and floss your teeth regularly
• Limit sugars and artificial sweeteners
• Keep fermented foods like kimchi refrigerated below 1150F
• Eat prebiotic fiber like bananas, garlic, asparagus, and chicory
• Avoid indiscriminate use of antibiotics
• Reduce stress
• Exercise regularly
• Get enough sleep

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to learn more about how to improve your gut health naturally to enhance your overall health and wellbeing.

The food we eat moves through the gastrointestinal tract (a long, connected, hollow tube that starts from the mouth and ends in the anus), and there are lots of organs involved in this process. Along the way, the body absorbs the beneficial part of the food after digestion, giving your nutrients and energy. The remaining part is given out as a waste product.

A series of muscles work together to coordinate the moment of food and cells that produce enzymes and hormones involved in the process of digestion. Other “accessory” organs, including the liver, gallbladder, and the pancreas also involved in this process.

What organs are involved in the process of digestion?

The major organs that are part of the digestive system includes:

• Mouth
• Esophagus
• Stomach
• small intestine
• large intestine
• rectum
•  

These organs work hand-in-hand to convert foods into nutrients and energy that is needed for survival. In the end, it packages the solid waste or stool and gets rid of them through the bowel movement.

Mouth

This is the starting part of the gastrointestinal tract. It starts working even before you ingest food. The moment you see and smell that warm bread or pasta dish, your salivary glands gets active. After ingesting your food and chewing into smaller pieces, your saliva mixes with the food, breaking it into an absorbable form that your body can use. The tongue helps to move the food to the next organ

Esophagus

The esophagus is a long tube close to your trachea (windpipe). It receives food from your mouth, and move it to your stomach through a series of muscular contractions called peristalsis. But for this food to move down, the ring-like muscle called lower esophageal sphincter has to relax to allow passage into the stomach. After that, the muscle contracts to prevent backward flow into the esophagus, which may cause acid reflux or heartburn.

Stomach

The stomach holds food and serves as the mixer and grinder of food. The cells in the lining of this sac-like organ secrete a strong acid and enzymes that are involved in the breakdown of food into a usable form. After proper processing of the food in the stomach, changing it to a consistency of paste or liquid, the content is then moved to the small intestine.

Small intestine

This organ is a muscular tube 22-foot long, having three segments- the duodenum, jejunum, and ileum. This organ is the “workhouse” of digestion, and most nutrients are absorbed here. Foods are mixed with digestive enzymes released by the pancreas and bile produced from the liver. Peristalsis is also in action in this organ, moving food through as it is being mixed with digestive juices.

The duodenum is the first segment and it is largely responsible for continuing the breakdown process. The jejunum and ileum are responsible for the absorption of nutrients into the bloodstream. Once the nutrients have been absorbed, the leftover (the waste) passes into the large intestine or colon.

Large Intestine (Colon)

The large intestine is a muscular tube that is 6-foot long, and it links the small intestine directly to the rectum.

It has segments, including:

• Cecum
• Ascending (right) colon
• Transverse (across) colon,
• Descending (left) colon,
• Sigmoid colon

This organ is highly specialized and it is responsible for processing waste to ease emptying of the bowels. The stool or waste left over is sent to the colon through peristalsis, and any remaining water is absorbed. The stool is stored in the sigmoid colon until a mass movement pushes it down into the rectum to begin the process of elimination through the anus.

Accessory Digestive Organs and functions

Liver

The liver secretes bile and process the nutrient-rich blood coming from the small intestine. It purifies this blood of impurities before allowing it to travel to the rest of the body.

Pancreas

The pancreas is the main factory for digestive enzymes that helps to break down carbohydrates, proteins, and fats. These enzymes are secreted into the duodenum segment of the small intestine.

Gallbladder

This is a sac for the storage of excess bile made in the liver. This bile is released via the bile duct into the small intestine, where it helps to break down fat and move waste out of the liver.

Gut-brain connection

The brain has a strong connection to the gastrointestinal tract, especially the stomach and small intestine. For example, the thoughts of food alone can trigger the release of the stomach’s juice even before eating.

The walls of the digestive system are lined with more than 100 million nerves, starting from the esophagus to the rectum. That’s called the brain in your gut, otherwise known as the enteric nervous system (ENS). So those moments when you’re nervous and feel “butterflies in your stomach,” the ENS is at work.

This brain in your gut mainly controls digestion, from swallowing to enzyme release and food breakdown and absorption. Although this ENS is not capable of thought as we know, it has a direct link with our big brain.

More so, the ENS can trigger big emotional shifts, especially in people with irritable bowel syndrome (IBS) and bowel problems like diarrhea, constipation, bloating, stomach upset, and pain. Little wonder people with these issues tend to develop depression and anxiety.

You can consult Doctor Jason Jones at our Chiropractic office, Elizabeth City, NY, to get mind-body therapies to help your gut function.

4 Supplements that Support Sleep – Dr. Jason Jones Elizabeth City NC, Chiropractor

You need quality sleep to maintain good health. Apart from the feeling of being well-rested, sleep consolidates your memory, facilitates the detoxification of your brain, and improves your athletic performance. More so, adequate sleep puts you in a better mood and even helps you lose weight.

Unfortunately, many of us struggle to get a good amount of sleep due to a lot of physical and psychological factors, including:

• Anxiety
• Stress
• Depression
• Poor lifestyle choices
• Underlying medical conditions
• Pain

That’s why at our Chiropractic office in Elizabeth City NC, we encourage adequate sleep. One of the reasons we do is because sleep deprivation can increase the risk of conditions like high blood pressure, diabetes, obesity, stroke, heart disease, and depression.  The good news is that if you’re sleeping poorly or you find it hard to fall asleep, you can enlist the help of a variety of natural sleep supplements including:

Melatonin- Melatonin is a hormone that is involved in key functions like sleep regulation. It is naturally produced in the body and it regulates your body rhythm based on the light around you. So, when it is getting dark, the hormone naturally lets your body express night-time behavior.

However, if you are not getting enough sleep at night or sunlight during the day, you may need an extra boost of melatonin. And the melatonin supplements are effective for helping catch some zzz’s.   Studies even show that it not only helps you fall asleep but also enhances the quality of your sleep.

Chamomile tea- Chamomile is an herb and not actually a vitamin or mineral. A lot of people diffuse it as an essential oil and into the diet via chamomile tea. This acts as a relaxant that calms your nerves, relieves anxiety, and improves your overall wellbeing.

Valerian root- You might not have heard about the valerian root and its use to fight sleep disorders since ancient times. This root has been effective in treating anxiety for hundreds of years.

It is one of the natural solutions you can use when you struggling to fall asleep. Besides, it is added to some medicines for sleep disorders, and you can take a valerian root tablet to calm your body and put your mind at rest.

Kava plant- This plant is part of the pepper family, and it has been shown for long to be effective in relieving anxiety. Studies have shown that short-term use of Kava is okay to treat moderate anxiety.  More so, much research has proven that both kava and valerian root works to improve sleep in people with stress-related insomnia. However, you need to avoid using kava if you take alcohol or drugs that are metabolized in the liver.

Other supplements that support sleep include vitamins and minerals such as:

• Iron, Magnesium, B vitamins, Vitamin D, Calcium and Potassium, Vitamin E

These minerals and nutrients are also great to support sound sleep. However, you need to ensure you keep a healthy diet and lifestyle to get a good night’s sleep. You can consult Dr. Jason Jones at our Chiropractic Office in Elizabeth City NC, to get recommendations of some natural supplements and measures to keep your sleep cycle in good shape.

7 simple natural steps to get better sleep- Dr. Jason Jones Elizabeth City NC, Chiropractor

You may often wonder why your doctor always advise you to get enough sleep regularly. Well, just like nutrition and exercise, sleep is critical to our health, and when we don’t get quality sleep, it catches up with us in other areas, especially our productivity, focus, and concentration.

Although our modern-day living does not allow us to see the necessity for adequate sleep, we always encourage our patients at our Chiropractic office at Elizabeth City NC to get a good night’s sleep and keep a regular sleep pattern.

In this article, we’ll be showing you some importance of a good night’s sleep and steps you can take to get better sleep.

Importance of a Quality Sleep

You may think of sleep as a time when your brain and body temporarily shut off. But the truth is that while you are resting, your brain is busy overseeing a wide range of biological upkeep and preparing you for the next day.

Here are some benefits of adequate sleep:

• Replenish: Adequate sleep gives your body enough time to repair the damages caused by stress, muscle injuries, UV-rays, traumas, and other harmful exposures.
• Boosts energy levels: You enjoy increased energy levels when you take adequate sleep. This helps to improve your mental awareness. Besides, you need quality sleep for improved athletic performance, including agility, greater speed, and reflexes.
• Supports your immune system: Sleep helps to strengthen your immune system to ward off infection. When you don’t get enough sleep, it makes you more susceptible to illness.
• Stay Alert: Your mind regains focus when you take enough rest. This helps to tackle those tricky mental challenges and stimulate your creativity.
• Boosts memory: Your sleep time is the best period to shape memories and make the connections between feelings, events, and experiences. It is also needed to form new learning and memory pathways in the brain.

You become vulnerable to a lot of short- and long-term health risks like obesity, depression, automobile accidents, etc. when you don’t get enough sleep over time. Hence, ensure you get enough sleep every day.

Simple Natural steps to get better sleep

You might have tried many sleeping pills and prescription just to get better sleep, but it only left you feeling worse the following day. You may not need to take such sleep remedies. Here are some simple natural steps to help you get better sleep:

• Create a good sleep environment: Sometimes, all you need to get better sleep is to make your bedroom more restful. You can use an eye mask or blackout curtain to help you stay in the dark. Also ensure that the temperature stays below 67 degrees to help your body cool down, making you fall asleep.
• Cut back on caffeine: If you want to get better sleep, you need to reduce your caffeine intake to 250 mg per day. You can take more water or decaf later in the day.
• Exercise more: Studies have shown that physical activities like walking help people to sleep faster. You can increase your daily exercise to keep your body active, and during the night you’ll feel more rested.
• Stay away from your devices: You can begin by shutting down all electronics like two hours before bedtime. This includes your phones, tablets, laptops- and all devices that emit blue light. This way, you tend to fall asleep faster and sleep better. If you have to, wear blue light blocking glasses.

Other measures to get better sleep includes:

• Deep breathing or meditation to calm your mind
• Create a sleep schedule and stick to it
• Draw a hot bath before bed

If you truly want to maintain a healthy lifestyle, you need to get enough sleep to keep your body and mind working properly. You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to get recommendations on the best natural measures you can take to get better sleep and improve your overall health naturally.

How Circadian Rhythms are involved in Sleep – Dr. Jason Jones Elizabeth City, Chiropractor

Have you ever noticed that you naturally experience different levels of alertness and sleepiness throughout the day? This is mainly caused by two factors- your sleep/wake homeostasis and your circadian rhythm/ body clock.

When you stay awake for a long time, your sleep/wake homeostasis tells you that a need for sleep is accumulating and it is time to sleep. In addition, it helps you get enough sleep throughout the night to make up for the debt. This way, you get a balance between sleep and wakefulness.

Your circadian rhythm on the other hand regulates the timing of your period of sleepiness and wakefulness throughout the day. It dips and rises at different periods of the day.

As an adult, you tend to fall deeply asleep between 8:00pm - 12:00 am, and in the afternoon you have the strongest sleep drive between 1:00 – 3:00 pm. However, this largely depends on whether you are an “evening person” or a “morning person.”

Besides, the sleepiness you’ll be experiencing during this circadian dip will be more intense if you are sleep-deprived, and less intense if you had sufficient sleep.

Your circadian rhythm also makes you more alert at some points during the day, and this is irrespective of whether you stayed up for many hours. But your sleep/wake restorative process would make you feel sleepy instead.

How the Circadian Rhythms are involved in Sleep

The circadian rhythm is directed by a group of cells called Suprachiasmatic Nucleus (SCN) located in the hypothalamus of the brain. These cells are sensitive to signals of light and darkness. And this sends a message from the optic nerve to the SCN, and then to the internal clock that it’s time to wake up.

The SCN sends signals to different parts of your brain that controls body temperature, hormones, and other functions that control alertness or sleepiness.

So as you expose yourself to light in the morning, the SCN sends signals to produce hormones like cortisol and raise body temperature. It also slows down the release of melatonin, which is a hormone involved in sleep onset.

However, as the light dies down in the evening, the eyes signal to the SCN that is dark, and melatonin levels begin to rise, thereby promoting sleep.

But if you disrupt your circadian rhythm, maybe a “jet lag,” it causes conflict with your natural sleep pattern. And this shift in time and light cues your body to adjust. This phenomenon is the main reason why a lot of travelers feel, think, and perform poorly.

Not only in travelers, but these symptoms can also occur in everyday life if keep long and irregular hours. That is more reason why you need to always ensure you keep a regular sleep schedule.

Ideal Bedtime

Your body expresses your circadian rhythm every day, and this goes on whether you sleep or not. So, it is wise to try to adjust your bedtime consistently with your body’s internal clock.

You’ll know when you are aligned with your internal clock when the following happens:

• You easily fall asleep (less than 20 minutes)
• You get 7-9 hours of full night’s sleep
• You get 20-25% REM sleep
• You don’t feel restless during the night
• You feel well-rested when you wake up

You can keep your alarm off for a few days to identify your circadian rhythm more quickly. Observe your body’s natural wake time for a week or so and check how you feel.

When you allow plenty of time for quality sleep, it allows both your sleep/wake restorative process and your circadian rhythm to help you perform at your best.

You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City NC to get the best recommendation on your sleep pattern to help you maintain a regular circadian rhythm.

Why some common sleep recommendations don't work (sleeping pills and prescriptions) - Dr. Jason Jones Elizabeth City NC, Chiropractor

Over the years many patients come to our Chiropractic office at Elizabeth City NC and complain of insomnia even after taking sleeping pills and prescriptions. You might have experienced this and maybe forced yourself to sleep several times with pills but don’t seem to get a good result.

Well, you’re not alone. According to a survey, about one-third of US adults with sleep problems complain that they had used pills and prescriptions but still don’t get a restful night.  Besides, nearly 6 out of 10 people taking sleeping pills report side effects such as feeling confused, drowsy, or forgetful the next day.

So, you might ask, “Why do some sleeping pills and prescriptions not work?” Well, firstly, you must understand that not all drugs sold over the counter or prescribed are safe and effective. Secondly, most sleeping pills and prescriptions are classified as “sedative hypnotics.”- meaning they only sedate you, but not helping you sleep adequately.

All OTCs, for example, rely on older antihistamines- doxylamine or diphenhydramine, which causes drowsiness as a side effect. The oldest types are anti-anxiety drugs such as triazolam and temazepam, which makes you feel sedated by slowing the activity of your brain and CNS.

The newest type of sleeping pills or prescriptions, including suvorexant and ramelteon, affects brain chemicals that are involved in the sleep-wake cycle.

Why They Don’t Work

Most of these drugs will only make you fall asleep faster or increase total sleep time by 20 to 30 minutes. But they actually don’t help you get adequate sleep.

Studies have shown that drugs like ramelteon only makes people fall asleep 9 minutes faster than those taking a placebo. Also, participants who took suvorexant got only closed their eyes for 10 minutes more than those who took a placebo.

Moreover, sleeping pills don’t seem to reduce your anxiety or clear your depression. They also don’t seem to even encourage the kind of inner and outer change needed for quality sleep. In a way, they only distract you from what you really need.

The “Morning After” Effect

Besides the short-term effect of sleeping pills and prescriptions, they also have side effects, causing people to feel dizzy, drowsy, confused, and unsteady the morning after.

Some people with sleep problems have recorded hallucinations, sleepwalking, sleep driving, sleep eating, memory lapse, and odd behavior in the morning after taking sleeping pills and prescriptions.

The bad part is that when long-term usage of these drugs can be habit-forming, and you are likely to suffer a rebound effect when you decide to stop them, and this worsens insomnia.

More so, the risk of sleeping drugs gets heightened when you misuse them. For example, taking these drugs with other sedatives, alcohol, or prescription pain drugs can lead to slow breathing as well as a physical and mental impairment that may persist up to the next day.

Besides, you take sleeping pills or prescriptions with 4 hours or less to sleep before starting an activity that requires your concentration, you can still have it circulating in your bloodstream, and this can make you less alert when you need to be active.

So if what you’re looking for quality sleep and a regular circadian rhythm, you can follow some natural measures and possibly other techniques including some cognitive behavioral therapy for insomnia. These measures are safer and long-lasting.

Recovering from an Auto Accident- Dr. Jason Jones Elizabeth City NC, Chiropractor

You need proper care and enough time when recovering from an auto accident. You might have sustained different injuries from the accident, and it would take a little time to heal completely. However, each recovery time depends on the person, activity, level, pre-accident health, and the severity of the injury.

So you may have to visit your doctor regularly, miss some working days, and follow some useful tips. Besides, Chiropractic care has been the most effective way to enhance recovery from an auto accident. And that’s what we help you achieve at our Chiropractic office at Elizabeth City, NC.

Recovery from an Auto Accident takes time

You may desire to get back to work and normal life routine very early, but you need to let your body be the guide. This will require you to follow your body’s cues as to when your healing process is complete and when you’re ready to resume your normal life.

So have it in mind that your recovery can take days, weeks, months, or years, and this depends on the extent of your injury.  More so, apart from physical injuries, you may have to deal with the emotional injury caused by the accident (which takes even longer time to heal). You may find that you’re afraid to drive or even stay in a car at all, but this fear often passes with time and the right treatment.

Useful tips for recovering from an auto accident

There are many treatment measures available for treating auto accident injuries, and the best has been Chiropractic care.   However, here are some tips for quicker recovery and complete healing:

• Follow your doctor’s instructions: Your doctor will usually give you some instructions and recommendations in the first few days of recovery. And it is important to follow those instructions to prevent further damage.
• Exercise: Exercise works a great deal to help the body heal itself. But you need to speak with an expert injury doctor before starting any routine. You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC to get advice as to when your body is ready to begin. However, it is good to start with light stretches like some beginner yoga to see if your body will tolerate the movement. It if does, then you can progress into a more rigorous routine later.
• Stay hydrated and rest well: You need to stay hydrated and take enough rest to allow your body to produce more of the healing cells to repair those that are damaged. Instead of exerting energy in other activities, your body will be able to focus all of this energy on repairing the damaged tissue even as you rest. This helps to speed up your recovery time.
• Eat healthily: You need to ensure your diet is full of vitamins and proteins, which are essential nutrients for the recovery process. These two components will boost your body’s healing process and reduce the recovery time.

How Can a Chiropractor help?

You should seek early care and treatment after an auto accident. This helps to enhance quick recovery. So it is advisable to consult a Chiropractor to get evaluated as soon as possible and know the best treatment plan that will put you on the road to recovery.

Besides, you may have delayed pains after an auto accident that may show up days or weeks after. So make sure you consult a Chiropractor as soon as possible. You can reach Dr. Jason at our Chiropractic office at Elizabeth City, NC.

Chiropractic care will make adjustments to your spine if needed and might employ foam roller techniques or massage to help you find relief and recover from an auto accident. You will also get nutritional counseling and exercise plans that will boost the healing process to help you regain your full range of motion.

Why Whiplash is a Big Deal- Dr. Jason Jones Elizabeth City NC, Chiropractor

Have you ever experienced an increased tenderness in your neck and shoulder after a minor car accident? Maybe you even disregarded it, thinking its only whiplash and it would subside on its own after a couple of ibuprofen and a little ice. But that’s a big mistake many people are making. You don’t discount a whiplash injury. It can become more serious if you don’t take proper treatment measures. And the best way to take care of whiplash has been the use of corrective Chiropractic care.

You need to understand that your whiplash injury is more than just a sore neck. A lot happens in your body which you may not know. Well, read on to learn about whiplash injury, its symptoms, and the best treatment measure.

What does whiplash mean?

Whiplash was first known as the “railway spine” because it was commonly experienced in train accidents. But as cars became more popular as a means of mobility, car crashes became the most common culprits for whiplash injury. However, whiplash can occur from any number of accidents or collisions.

During a car accident, your head and neck tend to whip forward and backward after a change in acceleration. This stretches, sprains, and strains your tendons, disc, and muscles beyond what you’re used to, and it creates tears in the soft tissues.  You may even get a concussion if your body is thrashed around with enough force.

More so, research by Harvard shows that if you’re rear-ended by a car moving 10 miles an hour, your neck can still experience up to 9 Gs of force. This means your neck can move nine times the force of gravity.

Common Symptoms of Whiplash

Your neck vertebra may suffer the injury, but the pains of a whiplash injury can be felt in all parts of your body. Some common symptoms accompanying this injury include:

• Pain when moving your neck
• Stiffness
• Decreased range of motion
• Headache
• Fatigue
• Arm tingling and numbness
• Jaw pain
• Dizziness
• Tenderness or pain in the upper back, shoulder, or arms

Take note that you may not feel any of these symptoms immediately after a car accident. The adrenaline rush at that moment may mask the symptoms for days or even weeks. Hence, it is advisable to seek medical attention after a car accident for proper checks and treatment.

What happens If your leave whiplash Untreated?

Whiplash is not always revealed in traditional imaging testing because it is a soft-tissue injury. And this has caused many people to think it is a fabricated condition.

But the long-term side effects of not treating whiplash injury can be severe. The pain can become more chronic as time goes by.

You may start to experience:

• Sleep disturbances
• Chronic headaches
• Depression
• Anxiety
• Poor concentration/memory
• 80% more likely to develop osteoarthritis of the spine

It is quite hard to predict your likelihood of developing these complications. Hence, you need to take quick action and go for proper treatment to prevent long-term consequences and get back to your normal life.

Treatment Options for Whiplash Injury

Most medical doctors do recommend pain medication, rest, ice, or physical therapy for more severe cases. However, Chiropractic care has been the most effective measure that keeps pain medications away and lessens your recovery time.

At our Chiropractic office at Elizabeth City, NC, we offer corrective Chiropractic care for whiplash injury, and we also help if the car accident caused your vertebrae to shift out of alignment. 

We have a team of experts led by Dr. Jason Jones who uses a combination of measures including therapeutic exericses, soft-tissue therapy, spinal adjustments, low level laser therapy and E-stim treatment to encourage the body to heal naturally without any drugs.

So you see Whiplash injury is truly a big deal and you shouldn’t take it lightly. You can reach today at our Chiropractic office at Elizabeth City, NC to get great care.

How Auto Accidents Can Cause Delayed Pain - especially low impact collisions- Dr. Jason Jones Elizabeth City NC, Chiropractor

A lot of people feel an auto accident isn’t that bad, especially when they’re not feeling any pain at the moment. Yea, imagine you were driving calmly to work, switching between your favorite jam stations, when suddenly heard a crunch at the trunk of your car with your head whipping back and forth.

The low-impact collision smashed your taillights but you felt okay because you didn’t experience any pains at the moment. So you took notes, exchanged information with the other motorist, and zoom off without signing any release form of settlement (fortunate for you).

But after a few weeks, you begin to discover symptoms of whiplash injury and wonder why it is delayed. Well, it is quite common for injury-related pain after an auto accident to be delayed and they can appear in different ways.

Types of Delayed pains after an Auto/Car accident

You may not notice some pains at the time of an accident, but as times goes on (maybe one or more weeks), you may start experiencing symptoms of serious injury. Some common types of pain that can be delayed after an auto accident include the following:

• Pain in the Neck or shoulders: You may experience pain in your neck and shoulder right after an accident, but it can be delayed sometimes, emerging several days later. This is often a sign of whiplash and could also indicate a spinal injury.
• Headaches: You need to observe the severity and location of the pain. It could be a sign of whiplash, concussion, neck injury, brain injury, or even a blood clot. However, it could be stress-related or caused by post-traumatic stress disorder (PTSD) after an accident.
• Numbness, tingling, etc.: You can feel these types of sensations when you have a herniated disc that presses or pinches on nerves in the spine. This pinching can result in tingling, numbness, or other sensations.
• Back pain: This form of pain can also be delayed and it may be a sign of a whiplash-related injury. Besides, it could also be a sign of a herniated disc, sprain, or other injuries like muscle damage.
• Emotional pain: You may feel anxiety, depression, or sometimes PTSD after the whole accident chaos goes down. In this case, it may be associated with physical injury or the actual incident. But if you suffer brain injuries, it may also lead to emotional pain and suffering.
• Abdominal pain: If you experience internal soft-tissue injuries, it can be fatal if left untreated. So if you notice it days after an accident, ensure you seek immediate medical attention. When you have internal bleeding, it may cause dizziness, headaches, and deep bruising.

What to do before signing a release of liability for settlement

If you want to settle a car accident claim, it is customary for you to sign a release of liability form as the injured party. So this ends the lawsuit and all future claims around the accident.

But unfortunately, a lot of people do not get an opportunity to ascertain all of the injuries caused by the auto-accident, especially when it is a low-impact collision. This may cause you to lose out on compensation for injuries and pains that are delayed.

So, it is advisable to get a complete medical evaluation before signing any such release. You can consult our Chiropractic office at Elizabeth City, NC to get the best check-up to know where you have delayed pains. In addition to this, you can also get an accurate estimate of the medical cost that these injuries might incur in the future.

You can consult Dr. Jason Jones if you notice any of the above-listed pains several days after an auto accident. We would help you diagnose the symptoms and treat potential lingering problems using the our corrective Chiropractic techniques.

The 5 Most Common Injuries After a Car Crash- Dr. Jason Jones Elizabeth City NC, Chiropractor

You might sustain serious injuries after a car crash that can impact you for weeks and even years to come. In fact, studies have shown that 20-50 million people are injured every year in an automobile accident.  Some injuries may resolve within days without any medical intervention, but the more serious types require the best treatment measures to avert the risk of some permanent damage or physical disability.

That being said, the injuries resulting from a car crash are varied based on the individual circumstances of each collision. However, some types of injuries are more common after an auto accident.

Check the most common injuries after a car crash below and learn what you need to do after getting involved in an accident.

1. Head Injuries

Head injuries are one of the most common forms of injuries after an auto accident. It can be severe or mild depending on you and your head placement. Some can be mild, but most times you should never take these injuries lightly because they can be life-threatening.

If you’re involved in a minor crash, you may have an impact with the steering wheel and this may cause a little more than a bruise or bump. But if it is a severe collision, you may suffer concussions or brain tissue damage.

Hence, you need to get a full medical evaluation anytime you suspect a head injury. Take note that head injuries may be hard to diagnose at first (may just feel like a mild headache), but it is advisable to visit an injury doctor to rule out any potential problems.

2. Whiplash

This is a common injury after a car crash and it occurs when your neck whips back and forth in an accident causing spraining and straining of the muscles, tendons, and ligaments.

This happens when the driver is rear-ended and the common symptoms include:

• Neck stiffness
• Headache
• Pain

You may not feel the pain from whiplash until the following day or two days after. But most times, you tend to feel better in a few weeks. Serious cases, however, can cause pains that last for several months or years.

3. Back Injuries

Back injuries are also part of the most common injuries after a car crash. They can appear as spinal cord injuries and may result in body paralysis in very extreme but rare cases. However, mild cases can cause issues like back pain, spinal pain or even a bulged disc or herniated disk.

Back injuries are not always obvious like head injuries. Hence, you need to go for a consult a Chiropractor to get a thorough screening after your accident.

4. Broken bones

When the physical force applied to the bone in a car crash carries more strength than the bone itself, it can cause a broken bone.  A simple bone fracture involves bones breaking without open wounds, but in the compound fractures, it penetrates through the skin.

It is easy to know you have a broken bone- you won’t be able to move the body part (or you might feel severe pains while moving). You will definitely want to consult with your local emergency room or urgent care facility for proper evaluation and diagnosis.

5. Psychological injuries

Apart from the visible injuries, you may also suffer some psychological injuries after a car crash. Some people develop a phobia of driving. Others may feel depressed, especially if the accident caused serious injuries or death.

If you’re in this category, and you struggle with heightened feelings of depression or anxiety, you may seek psychotherapeutic intervention to help you heal completely and get back to your normal life without any fears.

Other common injuries after a car crash include:

• Chest injuries
• Arm and leg injuries
• Scrapes and cuts
• Burns

Getting a Chiropractic Care

You need to keep in mind that some injuries may be delayed and may not be visible until after many days, weeks, or even months. So if you are involved in a car crash, it is advisable to seek immediate medical intervention for even the slightest discomfort you feel. You can consult Dr. Jason Jones at our Chiropractic office at Elizabeth City, NC for a proper check-up and effective treatment measure to any automobile injuries.

The best ways to maintain or boost your energy levels is to eat a well, balanced diet, exercise regularly, and get enough sleep. But these are not always easy to achieve as you would need to balance with the demands of life. This is one of the reasons why you may not accomplish everything on your task list, and you may sometimes find it hard to even get out of bed. But luckily for you, there are some supplements and herbs that help to increase energy.

At our chiropractic office, Elizabeth City, NC, we encourage some of these supplements and herbs to people who need support in their energy levels throughout the day.

So if you want to perk yourself up to achieve more daily, you can try out these supplements and herbs below:

Ashwagandha - Ashwagandha is one of the most useful medicinal herbs in Indian for over 3,000 years. This herb helps to enhance the body’s resilience to mental and physical stress, thereby boosting energy levels.  More so, numerous studies have shown that the ashwagandha root is effective in reducing anxiety and stress. It also helps to reduce the fatigue associated with exercising.

Maca - Maca is rich in nutrients that provide the body with energy-boosting benefits. It also helps you adapt to various environmental stressors, as well as improve your mood and endurance.  Also, the maca is safe with no adverse reactions or side effects. However, it is best to consume the gelatinized maca over the raw maca, due to the chemical substance called goitrogens, which is present in this herb and can affect your iodine levels.

CoQ10 - CoQ10 stands for coenzyme Q10 and it is found naturally in the body as ubiquinol and ubiquinone. The body cells use CoQ10 to produce energy and prevent oxidative damage. However, when the level of CoQ10 declines in your body due to age, heart failure, type-2 diabetes, or certain cancers, your cells may not produce the needed amount of energy anymore, and this may lead to fatigue.  Hence, taking CoQ10 supplements is an effective solution to help increase your energy level and reduce fatigue.

Vitamin B12 - Vitamin B12 is essential for transforming food into energy that the cells can use. It also helps to keep your blood cells and nerves healthy to prevent a type of anemia that can make you weak.  You can get vitamin B12 naturally from animal proteins like fish, meat, and dairy products. However, you may be at risk of vitamin B12 deficiency if your body is not getting enough or is unable to absorb the needed amount. This is common among vegans, older adults, and those with G1 disorders.  But, you can boost your energy levels by taking vitamin B12 supplements. This helps to ward off fatigue and weakness.

Creatine - Creatine is a donor of phosphate to Adenosine diphosphate to produce adenosine triphosphate (ATP) - which is the energy currency of life. You can include creatine supplements in your diet to when your body needs a quick source of energy for high-intensity, short-duration exercises like jumping, football, short sprints, or weightlifting. When you supplement with creatine, you get enough energy to train harder and longer.

Other supplements and herbs that help to increase energy levels include:

• Beetroot powder
• Iron
• Rhodiola Rosea
• Citrulline
• Tyrosine
• Melatonin
• Holy Basil
• Ginseng

You can experience reduced energy levels as you go about your daily routines and eating good and exercising may not be enough to keep your energy fired-up. Hence, you can take the supplements and herbs listed above to enjoy increased energy levels and improve your overall wellbeing.

However, it is important to note that things like body pain, headache, and stiffness can zap you of the available energy needed by your body to function optimally. But you can take care of that by getting the best chiropractic care. You can consult Dr. Jason Jones at our Chiropractic Office, Elizabeth City, NC to get the best care to eliminate these troubles to keep your energy levels up as you enjoy your choice of supplement and herbs.

What you consume when you feel tired or run-down matters a lot for your overall health. You don’t have to go for unhealthy treats like sugary drinks, coffee, or energy bars that offer only a brief boost in energy levels. Instead, you can enjoy some natural healthy foods that contain nutrients that provide more stable energy and improve your productivity throughout the day.  The beauty is that you don’t have to deal with preservatives or other chemical substances that are harmful to your health. That’s more reason we always advise people at our Chiropractic office, Elizabeth City, NC, to stick to natural food sources to get the best boost in energy levels.

Below is a list of the TOP 7 foods that are best for energy:

Banana:  Banana is a good source of carbohydrate, vitamin B6, and potassium, all of which helps to boost energy levels. And when it comes to easy absorption, bananas are quickly absorbed into the bloodstream far more than any other food. This is a healthy option for you if you need an immediate energy boost.

Avocados:  Avocadoes are rich in good fats, vitamin C, fiber, and other nutrients that help to sustain energy levels throughout the day. Besides, they are loaded with good fats that increase energy levels and supply the body with fat-soluble nutrients.

Fatty fish:  Fatty fish like tuna and salmon are rich in fatty acids, protein, and B vitamins, making them a great option for an energy boost. A serving of tuna or salmon usually supplies the recommended daily amount of omega-3 fatty acids and vitamin 12. This helps greatly to reduce inflammation, which is associated with fatigue.

Eggs:  Eggs are not only satisfying, but they also provide the body with enough energy. This food is packed with protein that can give you a steady supply of energy, and this is major because eggs do not cause spikes in insulin or blood sugar when it is digested. The leucine and B vitamins contained in eggs also help to stimulate the release of energy.

Leafy green vegetables:  Dark, leafy greens like spinach, kale, and collard greens are rich in nutrients and contain filling proteins and antioxidants, and they help supply the body with energy. These leafy greens are high in calcium, magnesium, potassium, vitamin A, C, E, K, and iron. The iron content helps to enhance the production of red blood cells for increased delivery of oxygen to your cells, and this helps to fight fatigue and boost energy.

Beets:  Beets contain nitrates and antioxidants which help to improve blood flow. More so, beets contain fiber, carbs, and sugar for a sustained energy boost. You can consume beets as cooked beets, dried beetroot chips, or as a bottle of beetroot juice.

Sweet potato:  Apart from the delicious taste, sweet potatoes are a rich source of energy for anyone looking for an extra boost. Your body digests the fiber content and complex carbs slowly, thereby releasing a steady supply of energy. The manganese content also helps to breakdown nutrients to produce energy.

#8:  BONUS - Water:  Water represents over 60% of a human’s body weight, and it is vital for many cellular functions, including the production of energy.  When you don’t drink enough water, you become dehydrated, and this slows down bodily function and leaves you weak and exhausted. But when you drink enough water, you get a boost of energy that you need to fight off feelings of fatigue. Hence, try to drink water regularly throughout the day.

Other healthy and natural foods that are best for energy include:

Apples

Goji berries

Yogurt

Yerba mate

Strawberries

Beef liver

These natural foods above are great for increased energy levels. However, you need to have a functional digestive system to get a quick release of energy from these foods. One way to achieve this is to keep your nervous system in good shape, and Chiropractic care can help you achieve that. You can consult Dr. Jason Jones at our Chiropractic Office, Elizabeth City, NC today to get the best care without any hassle.

Do you ever feel fatigued and less energetic? You can increase your energy level and fight off feelings of tiredness with a simple measure like exercising. Yea, recent studies have shown that scheduled physical activity is far more effective to boost energy levels than sleep.

You may ask, “Why scheduled?” well it is simple- when you include exercise program in your daily regimen, you are more likely to follow through with it.   More so, if you have chronic health problems, you are likely to enjoy huge benefits and a boost in your energy levels from physical activities.

Research Findings on how exercise increases energy

Many studies reveal that when you utilize stored up energy, you are indirectly making more of it. A study conducted at the University of Georgia showed that adults with a sedentary lifestyle, who spent 20 minutes on low-to-moderate aerobic exercise three times weekly for six consecutive weeks, experienced a boost in energy levels and reduced fatigue.  One leading researcher states that a lot of people are always looking for other forms of energy: energy bars, coffee, sports drinks, etc. But he says the best way to increase energy is to lace up your running shoes and get moving.  “If a sedentary individual begins follows an exercise program, it will help increase the flow of blood carrying nutrients and oxygen to muscle tissue, thereby improving the ability to produce more energy in form of ATP,”- said Peter McCall, Exercise Physiotherapist at the American Council on Exercise.

What types of exercise increase energy?

It doesn’t matter the type of exercise you follow to get energy; what matters is how long you do it and the frequency. Yea, any type of exercise can help you ward off fatigue and boost your energy.  So, for example, you can start with 10 minutes of physical activity three times per week and move up to 45 to 60 minutes of exercise three times per week.

This is a good way to start if you lead a sedentary life. You can consult Dr. Jason Jones at our Chiropractic office, Elizabeth City, NC to get the best Chiropractic care to ensure you are fit to start an exercise routine.

Why do you need to follow a proper schedule when exercising to increase energy?

Just like we said earlier, scheduling keeps you focused on the plan and motivates you do try more exercise to gain more energy. However, this can be difficult if you don’t know how to go about it.  But the best course of action is to choose the best time that is convenient for you to exercise daily. Look into your routine and check how much free time you have; then consider your physical ability and the exercise that you would find enjoyable.

That being said, always ensure you don’t go more than two days without exercising. When you exercise regularly, you will:

• Gain energy
• Keep your muscles well-toned
• Stay in the habit of exercising as part of your routine
• Improve your mood

So, no matter your current fitness level, studies have shown that there is a direct correlation between regular physical exercise and increased levels of energy. However, it is good to get yourself prepared for the routine. You can get the best chiropractic care at our Chiropractic office in Elizabeth City, NC to put your body in the best shape and you can commit to a time and day to start your new exercise routine to enjoy a boost in energy.

You may wonder how the body produces all the energy used for daily activities and even metabolism. Well, no doubt the body produces energy in the form of ATP (Adenosine Triphosphate), and this energy is used to fuel all cells in the body and function in three major ways including:

• ATP is necessary for mineral substances between cell membranes, including potassium and calcium
• ATP is essential for the synthesis of chemical compounds like cholesterol and protein
• ATP is used as a major source of energy for mechanical work, like muscular functions

There are more but for the purposes of this article our bodies produce this needed energy in form of ATP using four major mechanisms, namely:

• Glycolysis
• Beta-oxidation
• Oxidative phosphorylation
• Aerobic Respiration

These four systems use different starting fuel, provide ATP at different rates, and vary based on whether they use oxygen or not.

Glycolysis – essentially carbohydrate metabolism  Glycolysis is one of the major ways our bodies produce energy, and it occurs in almost all cells. This process involves the catabolic breakdown of one molecule of glucose into two molecules of ATP and two molecules of pyruvic acid.  This process is anaerobic and uses glucose stored in the muscle and liver in a concentrated form called glycogen. The energy produced is then used by various systems in the body.

Beta-oxidation – essentially fat metabolism  The body also breaks down lipids to produce energy in a process called beta-oxidation. Fat is a good source of energy and it consists of a glycerol backbone with 2-3 fatty acids connected to it. So when you eat fatty foods, the body absorbs the fat and break off the fatty acids from the glycerol. This is a slow system that takes place in the mitochondrion, and the fatty acids are broken down to produce ATP which is further used to synthesize acetyl-CoA.  The body uses this process to produce energy when carbohydrate is not available.

Oxidative Phosphorylation  - The body also produces energy through oxidative phosphorylation, and this is a major producer of ATP in our body. In fact, 26 out of 30 molecules of ATP formed from glucose are generated through oxidative phosphorylation.  The starting fuels are proteins, carbohydrates, and fats. So when the carbohydrates and fat are delivered to the mitochondria, they are broken down to yield ATP. Usually, electrons flow from chemicals known as FADH (flavin adenine dinucleotide) or NADH (nicotinamide adenine dinucleotide to oxygen to form ATP.

Aerobic Respiration - This is a mechanism whereby our body uses oxygen to burn glucose and produce ATP. Without oxygen, this process converts to anaerobic respiration, which generates 2ATP compared to 34 ATP produced through aerobic respiration.  This sugar burning process delivers the energy your body needs to live, do everyday activities and cardio exercises, such as jogging, running, etc.

However, if your body is not producing the right amount of energy you need and you’re looking for ways to improve your energy levels, consulting a Chiropractor can help you get the required boost. You can consult Dr. Jason Jones at our Chiropractic Office Elizabeth City, NC, and get the best Chiropractic care to help your body produce more energy.

Tips to Prevent Back Pain with Good Posture- Dr. Jason Jones Elizabeth City NC Chiropractor

Have you ever experienced pains in your back when doing mundane things like pulling weeds or tying your shoelace? If yes, then you will know how debilitating it can be, and how much it can stop you from enjoying life.  At some point we all get to know the importance of our mom’s reminder to always stand straight and stop slouching. When you slouch, your ligaments and muscles can get strained, which puts you off balance and lead to back pain and other problems.  The truth is that the health of your spine and back is largely dependent on your posture. Good posture is a simple but effective way to reduce the risk of back pain and neck pain. More so, if you spend many hours in front of a computer or stand for long during the day, you need to learn how to keep a good posture to prevent back pain. And that is what we always recommend at our Chiropractic Office at Elizabeth City, NC.

Tips to Prevent Back Pain with Good Posture

Here are some tips to help you maintain good posture to prevent back pain.

Sitting posture:

• Keep your back aligned against the back of the chair with lumbar support. Lean forward and avoid slouching.
• Get an ergonomically designed chair to properly support your back and spine if your work requires you to sit for long hours.
• Keep your knees even with your hips when sitting in your office chair
• Practice regular stretching even when sitting in an ergonomic chair to prevent back pain. Pause and take a walk from time to time to stretch out your muscles.
• Sit with your shoulders straight and your head straight when looking into your computer.

Walking posture:

• Avoid pushing your head forward
• Keep your shoulder aligned with other parts of your body
• Keep your eyes looking straight ahead and your head up

Sleeping posture:

• Use a relatively firm mattress for proper back support (although individual preference exists)
• Use a pillow to get the right alignment and support for your head, neck and shoulder
• Sleeping on your back or on one side is healthier for your spine than sleeping on your stomach.
• Some do better by placing a relatively flat pillow in between their legs when sleeping on their side.

Standing posture:

• Keep your feet slightly apart
• Allow your weight to rest mostly on the balls of your feet, not on your heels.
• Stand straight and tall
• Stand and walk with your feet pointing straight ahead.
• Tuck your chin in to keep your head level
• Ensure your head is not pushed out forward but resting squared on top of the spine
• Allow your arms to hang naturally down the sides of your body.

Always remember that the major cause of back pain is tension in the back muscles and in your spine. So you can follow the measures above and include regular exercises in your routine to prevent back pain. You can also consult Dr. Jason Jones at our Chiropractic office, Elizabeth City, NC. You will get the best Chiropractic care and support to maintain a good posture to prevent back pain.

The Surprising Health Benefits of Proper Posture- Dr. Jason Jones Elizabeth City NC Chiropractor

You may think keeping a proper posture only helps you prevent back or neck pain. But our posture impacts our wellbeing far more than we think. So when our parents scolded us stand straight or sit up, they were really helping us in a lot of ways, but we didn’t care to know why.

What is proper or good posture anyway? Basically, posture refers to the body’s positioning and alignment with respect to gravity. Whenever you sit or stand, gravity is always exerting a force on your muscles, joints, and ligaments. Good posture is all about distributing the force through all parts of the body so no one structure is overstressed.

There are lots of health benefits you stand to gain when you put in the effort to keep a proper posture. This article will explain them briefly to you.

Surprising Health Benefits of Proper Posture

1. It lowers your stress level - Studies conducted at Harvard University found that people with more powerful postures have a 25% decrease in cortisol levels and a 20% increase in testosterone levels. On the other hand, people that slouched in their seats showed a 15% increase in cortisol levels and a 10% decrease in testosterone level.

The result of this study shows that bad posture can lead to high levels of stress. Not only that, but improper posture can also affect your breathing pattern and cause your heart to strain.

But when you keep proper posture, your heart pumps blood optimally and your stress level is reduced drastically.

2. It boosts your productivity at work - Just by fixing how you sit, you can get more motivation and power through your workday. Your body will always send signals to your brain that you are in the right stance for power.

More so, a proper sitting posture helps to improve your breathing, which in turn allows more oxygen to your brain, thereby improving concentration.

It helps to boost self-esteem:  Studies have shown that when you sit in an upright posture, it helps to boost your confidence and increase your self-esteem.

Just take a look at a photo of you slouching and compare it with a photo of yourself standing straight, you will notice the difference in the way you feel about yourself.

3. It helps you feel more powerful - Have you ever noticed people who are sitting up straight? How do you feel about them? You tend to see them as being very powerful. It gives you a feeling of control and your decision-making potential is boosted.
4. It keeps your body system working optimally - One of the benefits of yoga is that it encourages good posture to prevent your intestine from being obstructed. This helps to keep your bowel movement in good form. However, when you slouch, what you may not know is that your intestine also gets squashed.

So, one of the secrets to preventing uncomfortable constipation is to keep good posture. Maybe you just need to adjust your sitting pattern to enjoy better digestive health.

You can get more support to keep a proper posture at our Chiropractic office, Elizabeth City, NC. Consult Dr. Jason Jones today, and get corrective Chiropractic care for proper posture. Your health will thank you in return.   

How to Improve your Posture for a Healthy Spine- Dr. Jason Jones Elizabeth City NC, Chiropractor

Improving your posture is more than just standing upright; it is about having proper spinal alignment to make sure you hold your body the right way. This helps to prevent pain, injuries, and other health problems in the long run.

When you keep a good posture, it means you are mobile and loose, with your:

• Head up looking straight ahead
• Back straight
• Knee straight
• Tummy in
• Weight distributed evenly on your two feet

However, a poor posture on the other hand can:

• Cause your spine to wear away, making it more fragile
• Decrease your mobility
• Misalign your musculoskeletal system
• Make it harder to breath
• Cause shoulder, neck, and back pain
• Affect how well your joints move
• Increase your risk of falling
• Affect your balance and reaction time

So at our Chiropractic Office in Elizabeth City, NC, we always help our patients improve on their posture to better the health of their spine and wellbeing generally.

How to improve your posture

Here are some general tips to help you keep the right posture for a healthy spine:

• Be very mindful of the body position you keep during everyday activities like washing dishes, watching television, walking, or chatting.
• Try to stay active or exercise more often. Some simple exercises to help you improve your posture include yoga, tai chi, etc. You can also include exercises that work on your core, pelvis, and back.
• Avoid wearing heels all the time. You stand the risk of being thrown off balance and learning to walk differently. More so, wearing heels put more stress on your muscles and distort your posture.
• Maintain a healthy weight. Getting extra weight can contribute to lower back pain and cause a problem for your pelvis and spine.
• Make sure you keep a comfortable height for you when making dinner, eating a meal or sitting in front of a computer.

How to improve your posture at home

• Don’t sit too long on a very soft chair or sofa.
• Avoid crossing your legs when seated as it can cause changes in the alignment of your spine over time.
• Make sure you distribute the weight of heavy items you’re carrying on either side of your body.
• Lie on a supportive mattress when sleeping and use a single firm support pillow to prevent neck pain.

How to improve your posture at work

• Keep your back straight when seated in front of a computer. And try to keep your feet flat on the ground with your knees below your hips.
• If your job involves lifting, ask the employer for the right training to carry heavy and bulky objects.
• Get a headset for your phone calls if you are going to spend long hours talking. This helps to reduce the risk of phone strain.

Your posture is a great determinant of the health of your spine. You can follow the measures highlighted above to keep a good posture. However, you can consult Dr. Jason Jones at our Chiropractic Office, Elizabeth City, NC for the corrective Chiropractic care for your spine.

Is There a Perfect Posture? - Dr. Jason Jones Elizabeth City NC Chiropractor

Your structure goes a long way in determining function, and it is always advisable to take your posture and the orientation of your spine seriously. If your spine is not aligned properly, it affects your posture, and when your posture is bad, your body suffers the risk of asymmetrical gravitational loading on the spine. This leads to accelerated damage and degeneration. So, it is important to watch your posture and orientation of your spine.

However, a lot of people often wonder and ask, “Is there any such thing as a perfect posture” Well, the simple answer is “YES”. That’s why we offer corrective Chiropractic care at our Chiropractic office, Elizabeth City, NC.

It is common to see many people with poor posture today, and many people believe it is normal and expected along the path of the aging process. But that’s not true; yea, it is not normal.

There is something called a “Proper Posture,” and apart from the benefit of better health and function, studies have shown that it can help to improve looks and success in life. 

Can you have proper posture?

The simple answer again is “YES” and for you to know more about the good posture, I will show you some lessons from the past.

Genetics shows that humans hardly change at all. In fact, we only have about 0.002% changes in the human genome for the past 40,000 years. Even though our genome and bodies have hardly changed, our social and cultural expectations have transformed us greatly.

So now it is common to see an increased level of:

• Social competition at work
• Stress
• Changes in food, relationship, values, etc.

More so, if you look at our ancestors, they were always on the move, fishing, farming, hunting, and exploring. They needed to stay active to survive. But that’s not the case with our modern way of life. Most people today are restricted (or consciously decide) to stay in front of a computer, TV or smartphone for a long period. All these factors results in bad posture.

The main promoters of degeneration are sedentary life and immobilization. And current findings show that the average American spends about 30 years of their life in a state of rest (sitting).

But as humans, we are designed for movement. Our sedentary lifestyle is causing an increase in spinal misalignment and postural distortion.  This results in hyper kyphosis (hunching back and slouching) and forward head postures, which tends towards greater mortality.

So you can decide to shun a sedentary lifestyle today and learn how to train yourself to keep a perfect posture. You may say “my work requires me to be in front of a computer for hours,” But I will advise you to take short breaks in between your work schedule and try some exercises in your leisure time.

You can consult Dr. Jason Jones at our Chiropractic Office, Elizabeth City, NC and get a proper check on your spine. You’ll also enjoy corrective Chiropractic care to help you realign and restructure your spine to maintain a perfect posture.

Finding Relief without Drugs – Dr. Jason Jones Elizabeth City NC Chiropractor

Finding pain relief could be an ongoing hassle. From pills that have severe side effects to other ointments that smell very bad, it could be challenging to stay motivated and keep on searching for better pain relief options.

But, at our Chiropractic Office Elizabeth City, NC, we offer Chiropractic care that provides a non-invasive alternative that does not have adverse effects. Consider the following advantages associated with visiting Dr. Jason Jones at our Chiropractic Office Elizabeth City, NC to reduce pain.

What Is Pain?

Pain can be regarded as the natural warning system in your body - which makes it an extremely vital and beneficial asset under the right situation or circumstances. These nerve signals inform you of a problem that requires your attention, from a traumatic injury or an infected area to joint or overutilization of a particular muscle category.

This is particularly true of acute pain. Stiffness and sensations of pain discourage you from utilizing your injured body part while it is healing; and as soon as the condition is resolved, the pain disappears.

However, most times, pain could outlive its importance, lasting for months or even for years after your body has done its best to tackle the underlying problem. Such pain can be considered chronic pain.

In a study carried in 2019 by the New York University last graduating students on American citizens, chronic pain was found to affect 116 million participants.

The pain might plague you consistently, or it might come and go in bouts that linger for weeks at a particular time.

Problems with Medications

Though pain medications offer certain relief, they could pose some side effects. These problems might include drowsiness, dizziness, confusion, and headaches. Addiction to pain medication is another severe issue.

The body also becomes used to the drug as time goes on, so more pills are vital for achieving the same results. Long-term utilization of pain medications isn’t recommended.

Problems with Creams and Ointments

From ointments that claim to decrease joint pain to creams that assure muscle pain relief, several products don't work. Furthermore, they could be sticky or have an unpleasant odor.

Certain ointments can end up staining your clothes and destroying upholstery. Also, it is challenging for them to remain in place. As you keep walking around, the creams could come off.

Finding Relief without Drugs- Chiropractic Care

There are no addiction problems or side effects linked to Chiropractic care. It has always been appreciated for years as the best way to find relief pains and improve health.

You can consult Dr. Jason Jones located at our Chiropractor Office, Elizabeth City, NC to get Chiropractic treatment to reduce your pains. Our non-invasive and natural method provides relief and also reduces pain problems. Furthermore, our Chiropractic care helps to enhance mobility and flexibility, thus improving the quality of your life.

Organic Non-opioid Care for Chronic Pain – Dr. Jason Jones Elizabeth City, NC Chiropractor

In case you just started taking opioids prescriptions for controlling chronic pain, then you might want to try out a non-opioid method for caring for chronic pain. This is because over-dependence on opioids can lead to addiction and overdoes which comes with several diverse side effects. But Chiropractic utilizes safe methods to tackle chronic pain.

The non-opioid treatment for chronic pain includes the following:

Cold and heat

Cold can be essential soon after sustaining an injury to relieve pain, reduce inflammation, trigger recovery, and reduce muscle spasms. Heat increases relaxed muscles and raises your pain threshold.

Exercise

Staying fit physically, irrespective of certain pain, can play an important role for individuals with some of the most typical pain conditions, including arthritis, low back pain, and fibromyalgia.

Weight loss

Several painful health-related conditions get more critical by excess weight. Thus, it makes more sense, that losing weight could assist in relieving certain kinds of pain.

Occupational therapy (OT) and physical therapy (PT)

OT and PT assist in improving your capability to carry out activities of daily living, like bathing, dressing, and eating.

Transcutaneous electrical nerve stimulation (TENS)

This method uses an extremely mild electrical current to prevent pain signals from going to your brain from your body.

Ultrasound

This type of therapy works by directing sound waves into bodily tissues. It is most times utilized for improving blood circulation, promoting healing, and decreasing inflammation.

Cold laser therapy

This is an FDA-approved therapy for treating pain conditions. The cold laser releases pure light of a wavelength that is absorbed into an affected or injured area and might minimize inflammation and accelerate tissue repair.

Mind-body techniques

Mind-body relaxation methods are typically used at healthcare centers and hospital-based pain clinics. They consist of:

• Meditation
• Mindfulness
• Progressive muscle relaxation
• Breathing exercises

Tai chi and Yoga

These exercise and mind-body practices use meditation, breath control, and movements to strengthen and stretch muscles. They might assist with chronic pain conditions like low back pain, fibromyalgia, headaches, or arthritis.

Biofeedback

This machine-assisted method of caring for chronic pain helps people take charge of their body reactions and responses, including acute and chronic pain.

Chiropractic is a non-opioid treatment for caring for chronic pain since it helps in improving your body’s function and also helps your body to heal itself.

Acupuncture

Acupuncture has to do with putting tremendously fine needles into your skin at precise points on your body. This method might relieve pain by discharging endorphins, (the natural painkilling chemicals in the body). It might also help in influencing serotonin levels, the brain transmitter in charge of mood change.

If you want non-opioid treatment and care for a chronic pain you are experiencing, then visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC. We help to correct your body’s alignment to relieve and care for your pains.

Understanding the Opioid Crisis – Dr. Jason Jones Elizabeth City, NC Chiropractor

Opioids have become more widely known as several countries and cities across North America, Australia, etc. are starting to take legal actions against drug-makers and vendors for the severe damages caused by opioid addiction.

What are Opioids?

Opioids include the whole family of opiates (gotten from the natural ingredients in opium). This includes semi-synthetic and synthetic substances.  Opioids consist of strong prescription acute and chronic pain relievers. It has been revealed that a noticeable number of patients who utilize opioids for longer than the prescribed period would develop a dependency.

The four major types of opioid: 

• Endogenous opioids (made by the body)

• Endorphins
• Enkephalins
• Dynorphins
• Endorphins

• Opium alkaloids
• Morphine
• Codeine
• Thebaine

• Semi-synthetic opioids

• Diamorphine (heroin)
• Hydromorphone
• Oxycodone
• Buprenorphine

• Fully synthetic opioids
• Fentanyl
• Pethidine
• Methadone
• Tramadol
• Tapentadol

How do people make use of opioids?

Opioids may be prescribed to anyone suffering from chronic or acute pain when their present pain management – using non-opioids and non-drug treatment – is inadequate.

Opioid use disorder

The opioid-use disorder is the medical terminology for opioid addiction. Opioids are extremely addictive since they stimulate the discharge of endorphins within the brain.

An individual might feel compelled to enhance their dosage or look for illegal means for obtaining opioids, like heroin, in a situation where they feel like they can’t get relief without taking opioids.

The Opioid Crisis

The broad scale of prescription opioid distribution from 2007 to 2013 is believed to weigh at an estimated 76.5 billion opioid painkillers. Rural areas with low-income have been hit the most, including West Virginia, Virginia, and Kentucky.

Deadly overdoses happened in large numbers across Appalachia and some other ‘hotspots’. Typically considered to be a problem in the Midwest in the United States, the rate of opioid disorder and overdoses rose in every eastern US states.

The death toll caused by drug overdose in the United States was 70,200 in 2017, with about 47,600 of those being linked with opioid addiction. It is typically accepted that the rates of opioid abuse are underreported and underdiagnosed.

Synthetic deaths as a result of opioid overdose are now greater than the number of heroin deaths in the United States. This shows that the manufacture of drugs including cocaine and methamphetamines are now ruined with opioids like fentanyl.

It is estimated that a staggering 400,000 individuals have died in North America due to opioid addiction since 1998. However, the impact of opioid addiction spreads more than measurable deaths and overdoses. Also, it influences unemployment, exacerbations of different behavioral health conditions, and loss in productivity.

Preventing opioid addiction and overdose

To tackle the opioid problem, it is recommended that we implement the following techniques:

• Enhancing opioid education for both consumers and health providers
• Encouraging communication between health providers; and
• Using a Chiropractor to tackle and relieve pain without having to even try opioids in the first place.

For more information on how to take care of acute and chronic pain without opioids. You can consult Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC, today.

What Are Opioids? – Dr. Jason Jones Elizabeth City NC Chiropractor

The word opioid covers several categories. Opioids could consist of medications prescribed for alleviating pain, and they can also be illegal drugs such as heroin, synthetic medications that could be downright deadly.

The epidemic related to opioid refers to the advancement of both non-prescription and prescription opioid drug utilization for non-medical objectives.

In 2015, about 2 million people out of the estimated 20.5 million citizens that had a significant substance abuse disorder experienced a disorder involving prescribed pain relievers. Another 591,000 experienced a disorder that had to do with heroin. And during 2016, 116 individuals died daily from opioid-related drug overdoses.

Below is what you need to know concerning opioids, identifying abuse and preventing addiction.

What are opioids?

Opioids are medications that are typically prescribed to assist in controlling pain, especially after major surgery. The whole group of medications is quite extensive, including synthetic and natural substances.  Opioids break down and integrate with receptors within your brain, which minimizes the perception of pain and also creates feelings of relaxation and euphoria.

When are opioids prescribed?

Opioids are utilized for treating moderate to critical pain. Pain can be chronic or acute. Acute pain simply means it would only stay for a short time (like surgery-related pain).  Chronic pain, on the other hand, is pain that lasts for a longer time. It happens with diseases such as arthritis or cancer.  Opioids are often seen as a last resort, which means that they are often turned to when other pain therapy and medicines aren’t working.

When do opioids become a problem?

Whenever opioids are taken over a longer period of time, the dosage required for creating those euphoric feelings tends to increase.   Yet, the different feelings of pleasure gotten from opioids could lead to addiction. Whenever the Opioid does start wearing off, you might crave those pleasurable feelings.

How do I prevent taking opioids?

In case you recently underwent surgery or have severe pain, work closely with your doctor to choose the treatment that is best for you.

Work with your doctor to know the best possible options. But if you desire a natural treatment to pains without experiencing any side effects, then you might want to consider Chiropractic or some other non-drug treatment.

What can I do to minimize the risks?

• Take all your medications according to your doctor’s directions. Never take more than what is prescribed.
• Take opioid drugs for acute pain only for a reasonable time frame, and then stop.
• Keep your appointments, so that your provider can ensure that you are not having any negative or adverse effects and that the medication is working.
• Make sure you tell your provider about all the medications you are taking, including supplements, vitamins, herbal remedies, and over-the-counter medicines.

Drug-free option for relieving pain

Opioids can completely be avoided if you are scared of the side effects and potential addiction it comes with. You can do this by engaging a Chiropractor such as Dr. Jason Jones at our Chiropractor Office in Elizabeth City, NC to ensure a drug or opioid-free method for relieving pain.

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The best disc treatment options – Dr. Jason Jones Elizabeth City NC Chiropractor

The use of non-surgical and non- drug treatment methods in providing relief from symptoms of a disc issue has been proven to be effective. Surgery is a risky, irreversible and expensive procedure and has a much higher recovery time.  It's been estimated that over 50% of the population walks around each day with disc issues...and thankfully very few require surgery!  The size of the herniation DOESN'T matter. Always examine the patient, not the picture! Visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC, for non-surgical treatment of slipped disc.

In some cases, surgical treatment of disc issues may be disappointing for patients who suffer from disc problems because the pain may not be reduced. In other cases, the pain may return or become worse, which may cause weakness in other areas of the spine.

Natural treatment options for disc problems is an effective treatment option for most patients who want a faster recovery time while avoiding the side effects of medication or surgery. It is, therefore, important to visit an experienced health care provider or Chiropractor for the best non-surgical and non-medication treatment of a disc problem.

The best natural treatment for disc issues includes the following:

• Movement Therapy: Several movement therapy techniques are used by Chiropractors to provide relief from the symptoms of disc issues. These methods include corrective movement re-education, massage therapy, neuromuscular electrical stimulation, spinal decompression, spinal rehab, posture correction and many more.
• Chiropractic Adjustments: Research shows that the use of Chiropractic manipulative therapy, such as spinal manipulation, can help reduce pain by proper alignment of the spine.
• Functional Disc Rehydration therapy: Flattened, desiccated and bulging spinal discs may return to some level of proper functionality by promoting and restoring hydration. Loss of spinal fluids has been known to cause problems associated with spinal disc degeneration or disc problems. Visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC, for proper functional rehydration therapy in treating disc problems.

Functional Disc Rehydration therapy ensures that the spine is decompressed to allow the free flow of nutrients into the starved disc. Bulging discs are restored somewhat to their proper shape.   When a spinal disc is restored and rehydrated, it can effectively provide shock absorption and cushioning between the spinal vertebrae. Disc rehydration ensures that movement becomes more fluid. Back pain associated with a disc is relieved and may be eliminated through proper disc rehydration therapy.

• Exercise programs: Patients with disc problems are advised to carry out stretching and other forms of strengthening exercises to build strength and provide adequate support for the spine. The idea behind this is to keep the body in shape and ensure muscle flexibility.

The primary focus of your workouts should be on low impact activities like swimming, body weight movements/exercises or the use of an elliptical machine.

• Acupuncture: Research has shown that acupuncture is an effective pain-relieving tool which helps the body to release endorphins (the body's natural pain killers).
• Herbal and vitamin supplements: Fish oil and vitamin D ]can be effective in reducing inflammation. The intake of proper diet and certain food supplements may help provide relief from back pain associated with the disc when combined with other natural treatment options. Patients should discuss with their Chiropractor or Nutritionist before taking food supplements as you want to make sure you are taking the right ones.

Changes in certain areas if your lifestyle can help you recover from symptoms associated with a disc. Practicing proper lifting techniques and good posture should be encouraged. You should also try to maintain a healthy weight and learn how to manage stress. Avoid being sedentary for long hours without taking out time to stretch occasionally.   These lifestyle changes can be combined with the natural treatment options for lasting and faster recovery from a disc problem.

The degenerative disc, as the name implies, is associated with wear and tear over time. Disc degeneration occurs when the shock-absorbing property of the spinal disc deteriorates. Spinal discs provide a cushion effect between two adjacent vertebrae and space for the spinal nerves to exit.

Degenerative disc disease can lead to arthritis and other health issues like spinal stenosis. It is technically possible to slow down the degeneration process. Most people, at some point in their life, may experience a few changes in their spine, which may be signs of degenerative disc disease.

How to slow down the disc degeneration process

You can slow down the process of disc degeneration through the following means:

Live an active lifestyle:  One very significant thing to do, which can help you in slowing down the disc degeneration process is by living an active lifestyle. One way to live an active lifestyle is to carry out routine exercises. Most Chiropractors will always advise you to engage in stretching exercises. Stretching allows you to move your joints through several ranges of motion.

Stretching exercises also help in improving muscle strength, especially around the back and abdomen. It would be best if you avoided over-reliance on your spine when doing heavy work. There are appropriate techniques for lifting heavy objects without putting much pressure on your spine. Also look to maintain a good posture even while sitting at a computer.

Take little walks to flex your muscles after sitting for long hours. Dr. Jason Jones, at our Chiropractic Office in Elizabeth City, NC, provides proper advice on the best lifestyle that can slow down degenerative disc problems.

Quit smoking:  Research has shown that smoking is an underlying cause of disc degeneration. Tobacco smoking affects spinal discs in numerous ways. Smoking is said to inhibit rebuilding activities that occur around spinal disc edges.

Smoking is also said to aid the constriction of blood vessels that are supposed to provide nutrients to spinal discs. Smoking may also worsen the symptoms of back pain, though a lot of research is still ongoing on this aspect. However, It is a general belief that smoking increases the perception of pain.

Watch your weight:  Studies show that excess weight is said to be one of the root causes of the degenerative disc. The body exerts more pressure on the spinal disc and joints.  Excess weight or obesity contributes to an increase in the risk of disc degeneration in the lumbar vertebrae.

Be conscious of your nutrition:  Be mindful of the type of food you eat. Take a lot of vitamin-rich foods and avoid eating foods processed food. Eat foods that contain healthy fats, vegetables and fruits. Ensure that you stay hydrated so that there will be improved blood circulation and flow of nutrients to different parts of your body, including your spine.

Disc degeneration disease is associated with wear and tear over time, but you can slow down the degeneration process of your spinal disc by living a healthy lifestyle, quit certain bad habits and avoid living a sedentary life. Yoga, spinal reconditioning and other stretching exercises help to strengthen your muscles. You also have to be mindful of the type of food you eat.

However, you can pay a visit to Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC, for effective ways, you can slow down spinal disc degeneration.

Spinal discs act as a cushion between the spinal vertebrae and they create space for the spinal nerves to exit the spine. Spinal discs have a hard exterior that provides support and enables a wide range of motion. They can be likened as a shock absorber that protects your spine.

Pain is felt around the spinal disc as a result of the deterioration and break down of spinal discs, which can be very mild to severe.

Visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC, to help you get relief from pain as a result of spinal disc problems.

There are two common problems associated with the spinal disc. They include the following:

1. Herniated disc

Studies have shown that herniated spinal disc problem occurs as a result of protrusion of the inner disc material through a small tear on the disc. The protrusion of the spinal discs causes more pain than a bulging disc. Herniated disc problem is common among the younger population typically due to trauma.

Symptoms of herniated spinal disc problems include the following:

Pain in the lower back or leg
Cramping or muscle spams
Tingling, weakness or a numbness sensation in the affected area.
Pain tends to worsen when sitting or leaning forward.
Feeling of pain when coughing, sneezing or lifting objects.

Diagnosis:  Your Chiropractor needs to carry out a proper diagnosis to determine the main cause of your herniated disc problem before carrying out treatment. By paying a visit to Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC, you are sure to get a proper physical examination and, if necessary, refer out for an MRI assessment of the affected area.

2. Degenerative Disc Disease

Degenerative disc disease is a spinal disc problem that can be responsible for some cases of neck and lower back pain. It occurs as a result of a spinal disc breaking down. Degenerative disc disease is common among those who are elderly but can begin much earlier in life. According to research, Loss of spinal fluid and cracking of the spinal disc can lead to degenerative disc disease.

Symptoms of degenerative disc disease

The symptoms of degenerative disc disease occur gradually and increase with time. They include the following:

Pain in the lower back or neck.
Feeling of pain which restricts certain movement like bending or reaching up.
Less pain is felt when walking, lying down or running.
Stiffness and restricted movement after being sedentary

Diagnosis:  A detailed history, as well as neurological or physical examination, is carried out to ascertain the cause of the degenerative disc disease. X-ray, MRI or CT and Electromyography are diagnostic techniques that may be employed in finding out if you have degenerative disc disease.

The symptoms of spinal disc problems can be very painful. It is important to visit an experienced Chiropractor who will provide proper spinal alignment through several hands-on techniques.

Is Your Back Pain Caused By a Spinal Disc Issue? –Dr. Jason Jones Elizabeth City NC Chiropractor

There are several reasons why your back pain may be a result of a spinal disc issue. It is estimated that about 80 percent of people will, at one point in their life, experience back pain. Back pain can not only be very painful but it can restrict the movement of the lower back and eventually the rest of the spine.

You can visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC, for effective diagnosis and treatment of back pain.

Individuals with back pain may find it difficult to bend or lift objects. Several factors can cause back pain of which spinal disc problem is just one of them.

Research has shown that spinal disc pain is prevalent among people with lower back issues in about 40% of reported cases. The spinal or intervertebral disc is often referred to as pain generators by medical experts.  Pain generators may be regarded as those places in the human body where there could be abnormal physiological activities that can trigger pain.

There are differences in the intervertebral disc that may cause back pain. They include the following:

• Disc injury

As a result of spinal disc injury due to an annular tear or a herniated disc problem, pain in the lower back may be experienced. A herniated disc is said to occur as a result of bulging or breaking of the soft jelly-like substance in the disc.

When this jelly-like substance, also known as the nucleus pulposus, breaks out and comes in contact with any of the spinal nerve roots, you tend to feel pain, especially around the lower back region.

You can visit our Chiropractic Office in Elizabeth City, NC, to get proper non-surgical treatment of herniated disc issues leading to back pain.

This may occur when you lift heavy objects while using a rounded spine.  What this means is that when you try to lift objects without bending your knees, it may result in disc herniation leading to back pain. Spinal disc injury leading to back pain can occur even in young adults around 18 to 35 years when the disc water content is still high.

• Disc Disruption

According to studies, Disc disruption is another type of abnormal physiological activity that may lead to back pain. It is often referred to as internal disc disruption. IDD is different from degenerative disc disease. Degenerative disc disease occurs due to wear and tear, while internal disc disruption is a result of internal changes that causes regeneration of the jelly-like nucleus pulposus located in the center of the disc.

The forward and backward spinal movement also referred to as flexion and extension, are internal changes in the spinal disc that can cause you to have back pain according to studies.

                         Treatment of back pain associated with a spinal disc problem

To treat back pain associated with the spinal disc, Chiropractors make use of hands-on techniques such as spinal adjustments. Spinal reconditioning and Strengthening exercises are also recommended as part of the recovery process from back pain.

Back pain caused by spinal disc issues can be treated with the help of a competent Chiropractor. You can visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC, for effective treatment of back pain as a result of spinal disc issues.

6 Reasons Why Sports Chiropractic is The Secret of Top Performance– Dr. Jason Jones Elizabeth City NC Chiropractor

Chiropractic sports medicine or Chiropractic sports is a subspecialty in the Chiropractic healing field. Sports Chiropractic treatment involves the care and prevention of musculoskeletal injuries for athletes. It also involves giving out professional advice on issues bothering on performance, treatment of injury as a result of participation in sports and most importantly treatment to ensure continued top performance.

Sports Chiropractic is an athlete's secret weapon to ensure top performance. Sports chiropractors have a vast knowledge of sports-related injuries and sports in general. They are qualified to carry out the diagnosis and treatment of an athlete's sporting injury without the use of drugs. Chiropractic care is a hands-on approach and you can get the best care by visiting Dr. Jason James at our Chiropractic Office in Elizabeth City, NC.

Sports Chiropractic has benefited athletes in so many ways. Professional athletes have gained tremendously from sports Chiropractic treatment. Sports Chiropractic helps athletes to recover from injuries without undergoing surgery or taking drugs. Outlined below are the benefits of sports Chiropractic to help athletes improve their overall performance.

Benefits of sports Chiropractic to improving athletic performance

Create relief from the impact of strenuous exercise:  Athletes subject themselves to strenuous exercise and often have to undergo the torture of body or muscle pain. Sports Chiropractic care can help an athlete to overcome pain through proper hands-on therapy.

According to research, athletic performance is greatly hindered when they are overstressed or subjected to high-intensity exercise without having enough recovery time. A Chiropractor advises athletes on the appropriate training schedule to ensure top performance.

Chiropractors can treat various sport-related injuries:  Sports Chiropractic reduces the risks of injury for athletes. An athlete can also recover faster from injuries and get back in top shape. Muscle relaxation is enhanced, and it also promotes proper blood circulation for athletes through sports Chiropractic treatment which you can get by contacting Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC.

Sports Chiropractic is drug-free and non-invasive:  If given an option, most athletes may choose not to take medications because of the side effect of some drugs. Sports Chiropractic therapeutic procedure helps athletes to get back to action immediately after undergoing treatment. Invasive treatment methods, such as surgery or medications, may take a longer time for an athlete to recover.

Sports Chiropractic enhances sporting performance and prevents injuries:  Research shows that Chiropractic treatment helps improves sporting performance and reduces the risk of injuries. Sports Chiropractic program also includes injury prevention routines which are another way to improve sporting performance.

It helps in pain reduction and increases strength:  Sports Chiropractic care pays special attention to spinal manipulation. Spinal manipulation helps to reduce pain. It also increases athletic strength. By increasing the strength of athletes, sports Chiropractic treatment helps to increase sporting performance.

Sports Chiropractic treatment helps to ease relaxation:  With proper Chiropractic care to remove nerve irritation, athletes can feel a sense of relaxation in their muscles and joints. Removing nerve irritation causes relaxation which helps to relieve tension, which in turn reduces stress/anxiety and improves athletic performance.

Conclusion

Athletes stand a lot to benefit from sports Chiropractic treatment. They may be able to perform optimally after undergoing treatment from a professional Chiropractor. Sports Chiropractic provides quick recovery from burnout or injuries. It helps athletes avoid taking certain medications, which may have adverse side effects and affect their general performance. You can get proper treatment for your sports related injury by contacting Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC.

7 Ways to Staying healthy by keeping fit– Dr. Jason Jones Elizabeth City NC Chiropractor

The little things that you do every day determine your state of wellness or general health. Several factors influence how fit and healthy you can be. It often revolves around your lifestyle. You may use this article as a guide as you embark on a journey to good health and physical fitness. You can also visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC so we can help you in your quest to stay healthy and keep fit.

Tips for keeping fit and staying healthy

Stop your bad habits:  By cutting back or completely stopping those habits that negatively affect your life, you may be able to improve your health state. Bad habits such as excessive drinking, drugs, smoking, and other forms of harmful activities should be stopped if you are seeking to have a healthy lifestyle.

Some habits may not be too bad, but they may pose a problem when you overindulge in them. These habits include eating junk food, taking caffeine, sugar, etc.

Go for regular check-ups:  Keeping fit does not mean carrying out routine exercises alone; it also involves caring for your body. You may consider visiting your doctor for regular check-ups to make sure that you have no form of health challenges. You can even carry out various personal self-examinations.

A routine examination helps you detect any abnormality so that early action can be taken. For physical examination and treatment of musculoskeletal issues, visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC.

Get enough sleep:  According to research, sleep has a significant effect on your mental and physical health. Lack of sleep affects your concentration, motor skills, stress hormones, mood, cardiovascular health, immune system, and metabolism. Sleep helps your body to heal and repair itself.

Exercise regularly:  Whether you go out for a few minutes' walks weekly or you are involved in high-intensity exercise routines, the result is that you are keeping fit and staying healthy. According to research, engaging in cardiovascular exercises promotes lung and heart strength. Strength training enhances muscle strength while stretching reduces injury risk and increases flexibility.

Eat healthy:  It is advisable to eat vegetables and fresh fruit as a good place to start. Ensure that these foods form most of your diet. You may also eat lean proteins such as fish, poultry, and clean red meat. Avoid overeating, but make sure you eat a balanced diet. Give yourself the room to digest your food and avoid eating until you are full. Avoid foods that are highly processed with hidden sugars or artificial sweeteners.

Drink enough water:  Your body is composed mainly of water. Clean and fresh water remain the best beverage for ensuring a healthy and hydrated system. Water is regarded as a natural cleanser for your digestive system and other body organs.  Staying hydrated helps your body to flush out some toxins through urination and perspiration.

Do not bottle up emotions:  Bottling up your feelings may lead to emotional and mental stress. Such suppressed feelings may even cause sleep problems, depression, physical pain, and eating disorders. Find a way to talk to someone about how you are feeling and learn to be more expressive of your feelings. You can choose to do this either by writing down your thoughts or speaking to someone about it.

Conclusion:  To stay healthy by keeping fit, you need to maintain a healthy lifestyle and ensure you are consistent at it. It is a choice that you can make. Make that choice today to stay healthy and do your best to avoid relapsing. Set attainable health goals for yourself. Get in contact with Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC for effective Chiropractic treatment that would ensure you stay fit and healthy.

Getting Older Doesn’t Mean Slowing Down - 7 steps the elderly can do to keep moving– Dr. Jason Jones Elizabeth City NC Chiropractor

As you grow older in life, there are a series of positive and negative changes that occur in the body. Aging can be enjoyed if you take the right steps to keep your body healthy and maintain good health.  The time to start is NOW!

Many changes occur in the body as you grow older. Your brain, skin, and bones behave differently. You should not be surprised when you notice these changes. Instead, you can be prepared for aging without worrying about slowing down. Visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC, to help you age gracefully by giving you the best chance for success possible.

Steps the elderly can take to keep moving include the following:

Live an active life:  According to research, Involving in regular exercise helps promote mental and physical health even while aging. Exercising regularly may also help prevent some chronic medical conditions such as arthritis, diabetes, depression, heart diseases, etc.

Eat healthy:  It is advisable to avoid highly processed and sweet foods. You have to follow your doctor's advice regarding your dietary needs as you grow older. Avoiding packaged foods and opting for fresh foods as that may help you avoid negative health outcomes such as cardiovascular diseases and hypertension. Most pre-packaged foods are full of chemicals and other ingredients that take away from your health.

Maintain the functionality of your brain:  Alzheimer’s disease and other cognitive decline are not normal parts of the aging process. According to research, having a cognitive stimulation lifestyle by participating in active learning and physical activity helps in slowing the cognitive decline process. You always have to challenge your mind through learning and moving. It may be through learning a new language, taking dance lessons, or learning to play a new instrument.

Build relationships:  Older adults often live alone. Living alone leads to loneliness. Changes in the life of older adults such as health issues, loss of a partner, retirement may cause social isolation. It is, therefore, essential to maintain constant communication with family and friends. It’s good to be around people, especially loved ones, to reduce loneliness.

Ensure you have enough sleep:  It is easier to live longer without food than without sleep. As you grow older, you have to give yourself more rest through sound sleep. Inadequate sleep may cause memory problems, irritability, and depression. Try to develop a bedtime routine. Avoid taking caffeine late at night.

Try to reduce your stress:  As you grow older, your ability to handle stress reduces due to changes in your stressors. You may experience brain cell damage when exposed to long-term stress. Stress may lead to fatigue, memory loss, and slow recovery from infection. Exercise regularly and ensure you get enough rest. Take care of yourself and use relaxation techniques such as meditation, yoga, prayer, journaling, circular breathing or visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC for stress reduction treatment.

Be in charge of your health:  Your actions as an individual contribute significantly to your health more than the health care system. You have way more control over your health than you can imagine. Avoid lifestyles like smoking, excessive drinking of alcohol, inactivity, etc.

Conclusion:  It is possible to age without rapidly slowing down. Take care of your physical and emotional health. You can enjoy the rewards of aging by maintaining a healthy lifestyle. Changes to your body are part of the natural aging process. It is beautiful to age and is even more beautiful to age gracefully. We recommend that you visit Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC for hands-on treatment to keep you going strong even while aging.

Moving Your Body Towards Better Health – 5 simple, practical ways to get more movement in your day– Dr. Jason Jones Elizabeth City NC Chiropractor

Modernization of society can be a blessing or a curse. There has been an upgrade virtually every facet of our lives. From high tech machines in factories to simple household appliances, which has made life easier and seemingly stress-free…or has it?  But with these immense benefits of modernization comes the downside. Your opportunity to attain a physically active state throughout the day may be hampered. According to research, lack of physical activity may lead to weight gain and other chronic diseases. For proper advice on how to stay physically healthy, contact Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC

You may be able to maintain a part of good health and a healthy weight by regularly engaging in physical activities. The more calories you tend to burn is dependent on how much you use your muscles and body, which boils down to how much you move. Being in a sedentary state for a very long period can negatively affect your health. Sitting for long hours generates a series of harmful health outcomes.

No matter how small the level of physical activity, it can create positive health benefits. Carrying out regular exercises may be an effective way of promoting sound health and increase physical activity. However, it may be difficult to make out time for lengthy exercise routines daily or go for a workout at the gym. Still, it is possible to engage in physical activity for brief periods throughout your day. Here are simple but practical ways to get more movement in your day.

Engage in physical activity while commuting to work every day:  Depending on your location or local government laws guiding the mode of transport in most communities. Some communities have bike lanes or walkways to promote walking or cycling. Cycling or walking to work may be time-consuming and requires planning, but they are useful in burning calories. Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC is ready to walk you through the basics of maintaining a healthy lifestyle.

Carry out your errands at work or home by walking or cycling when you have the chance:  Most people will prefer to use the elevator at all times, even if they are going to the first floor. You can use the stairs sometimes instead of using the elevator. When you want to go to a nearby grocery store, you can choose to walk or ride on a bike instead of driving down to the store. These simple activities play a significant role in promoting good health conditions.

Make use of a standing desk in your workplace or create time for standing breaks:  Some companies provide their employees with a stand-up desk because they gradually understand the negative effect of sitting for too long. Stand-up desks allow you to be more physically active because you use more muscles while standing. If it’s not possible to have standing desks, then you should endeavor to take regular standing breaks to burn calories.

Do not use your coffee break for sitting:  You can choose to take a walk instead of just sitting in the coffee shop. You can even take a stroll with a colleague to a nearby coffee shop so you can engage in some physical movement.

Park your vehicle some distance away from where you are going:  When you park your car a little bit farther from your destination, it gives you more opportunities to be physically active while walking across the parking area to your destination.

Conclusion:  According to research, whatever you do, that helps to increase the oxygen demand in your body contributes to your physical activity. Using the stairs or parking your vehicle a little far from your destination may not seem quite a difference. Still, little forms of physical activity can help to burn calories and improve your overall wellbeing. For proper treatment of joint, muscle or body pain, contact Dr. Jason Jones at our Chiropractic Office in Elizabeth City, NC.

For you to be able to think correctly, process emotions, make decisions, and properly carry out your daily activities; you must maintain a healthy lifestyle and treat any form of headaches that may cause discomfort to you.

Headaches may cause a lot of discomfort for you. It may be accompanied by throbbing and intense pain on the side, top, or front of the head. In some cases, people with severe headaches may show symptoms such as vomiting, nausea, stiffness, or numbness in the back of the neck or on the head.

There are different types of headaches, depending on their causes. Headaches may be categorized as primary or secondary. Primary headaches are often stand-alone headaches with no underlying medical condition. They may be caused by stress, dehydration, poor posture, inadequate sleep, etc. examples of primary headaches include tension, migraines, cluster headaches, etc.

Secondary headaches may be caused by several medical health conditions such as spinal misalignment, neck pressure, glaucoma, brain tumor, etc.

Chiropractic treatment for headaches

Chiropractors are well trained and experienced professionals who treat many forms of musculoskeletal issues affecting the nerves, muscles, spine, spinal discs, ligaments, or joints. With different types of spinal adjustments, Chiropractors can ensure that your muscles, spine, and other body tissues are relaxed.

According to World Health Organization guidelines, Chiropractors can diagnose, assess, and manage headaches. Chiropractic has been shown to be a very effective treatment for tension and cervicogenic headaches.  Studies have shown that Chiropractic care can help to decrease the frequency and intensity of migraines. 

Chiropractic strategies for treating headaches include:

Spinal  manipulation therapy (adjustments)

According to the Journal of Manipulative and Physiological Therapeutics (JMPT), spinal manipulation is carried out to relieve pressure on muscles or joints.  Spinal manipulation therapy is also aimed at reducing inflammation, which may be effective in treating headaches and other related health conditions.

Lifestyle changes

Chiropractors offer professional advice to their patients on how they can adjust their lifestyles to help reduce symptoms of headaches. Some Chiropractors also offer nutritional advice and educate their patients on the need to avoid certain foods that be detrimental to your health and trigger pain-sensitive nerves. They may also advise you to take adequate rest and stay hydrated.

Soft tissue therapy

Soft tissue therapy involves the treatment and management of injuries to soft tissues such as ligaments, tendons, and fascia. Soft tissue therapy involves manual stretching, trigger point therapy, and myofascial release. Soft tissue therapy also involves massaging of soft tissues to help reduce symptoms of headaches and other health conditions.

Other recommended Chiropractic treatment methods for headaches include:

*Spinal Rehabilitation & Posture Correction    *Soft tissue therapy   *Electrical stimulation

*Co-management and Referral    * Low-level laser therapy

The use of Chiropractic care for treating headaches has gained wide approval and it is recommended by top healthcare organizations like the World Health Organization and other prominent organizations.  You can consult Dr. Jason Jones today at our Chiropractic Office in Elizabeth City NC, and we will give you our best to help you alleviate your headache.

Many people deal with headaches daily. Symptoms of headaches may range from being uncomfortable to downright unbearable. Headaches may disrupt your daily activities if symptoms persist for more extended periods.

There are different types of headaches, with tension headache being the most common. Other headaches such as migraine or cluster headaches may present symptoms which could be severe or mild.

Medications are often the go-to for relieving headaches, but we shall consider natural remedies that can help in relieving symptoms and the causes of headaches. These natural remedies are what we promote at our Chiropractic Office in Elizabeth City, NC.

The natural remedies include the following:

Stay Hydrated

Headaches may occur as a result of inadequate hydration. Migraines and tension headaches are often caused by chronic dehydration.  It is essential that stay hydrated by drinking enough water.  Research has shown that drinking water within 30 minutes to 3 hours may help relieve symptoms of headaches for those who are dehydrated. It is advisable to eat water-rich foods.

Reduce Alcohol Intake

Most people may not develop headaches after drinking alcohol. Still, studies have shown that the consumption of alcohol is responsible for head-aches in about one-third of persons with frequent migraines.  Alcohol is a vasodilator which allows the free flow of blood by widening blood vessels. Vasodilators are also known to have a headache as a side effect.

Intake of Magnesium

Magnesium provides several functions in the body. It helps in controlling blood sugar and nerve transmission. It is also helpful in relieving headaches. According to research, people with magnesium deficiency are known to show symptoms of migraine headaches than those with sufficient magnesium. Diet rich in magnesium is advisable for people with frequent headaches.

Get Enough Sleep

Inadequate sleep may be harmful to your health and may also result in headaches for some persons. Getting too much sleep may also trigger headaches. It is, however, essential to get adequate sleep, which may be between 8 to 9 hours at night.

Make use of essential Oils

Essential oils have been known to have immense therapeutic benefits, including providing relief from headaches. They are concentrated liquids that can be gotten from different varieties of plants.  Essential oils such as lavender and peppermint oil may help provide symptomatic relief from headaches.

Avoid foods with high Histamine content

Histamine promotes the function of the nervous, digestive, and immune systems. However, high histamine production may cause migraines in some persons with histamine sensitivity.  Foods such as smoked fish, beer, fermented foods, cured meats, and aged cheese have high histamine content.

Cold Compression Therapy                                                               

By applying ice to the head or neck area, you may help to reduce the symptoms of migraine. You can fill a water bottle  with ice and then wrap it using a soft towel. Apply it on your temples, back of your neck or head to relieve headache.

Relax with Chiropractic

Chiropractic is a perfect way to decrease pain, relieve stress, increase flexibility, and improve your overall health condition. Chiropractic has been shown time and time again to reduce the frequency and intensity of headaches.

Ginger Tea

Ginger root is known to contain several beneficial compounds such as anti-inflammatory and antioxidant substances. Ginger helps to reduce symptoms of severe headaches such as vomiting and nausea.

You can consult our Chiropractic office in Elizabeth City NC, to see if we can help you get relief from your headache without taking any medication.

Whenever you are ready for us to help you, here is the 3 best ways we can help:

1.Listen to our podcast HERE:  http://healthyfamiliesmadeeasy.libsyn.com/

2.If you have a specific question you can reach us HERE: https://bit.ly/2CWwLIs

3.Make an appointment with our office by calling 252-335-2225

Cheers,

Dr. Jason B. Jones

706 W. Ehringhaus Street

Elizabeth City, NC 27909

252-335-2225

Headaches are a common form of medical complaints. According to the world health organization (WHO), most people are likely to experience headaches at one point or the other in a given year.  The average person will have 1-2 headaches per year, anything beyond this is certainly not normal. 

There are many different types of headaches, and their causes and symptoms may differ. However, most headaches are short-lived. They may be as a result of less severe health conditions while some headaches may be symptoms of health conditions that may be quite serious, which may require urgent medical attention.

However, note that you can get the best natural treatment for various headaches at our Chiropractic Office in Elizabeth City NC.

Headaches may be divided into two categories, depending on their underlying causes. The two broad categories of headaches include:

Primary Headaches & Secondary Headaches

Primary Headaches

Primary headaches are those forms of headaches that are not caused by another health condition. These forms of headaches are often referred to as stand-alone headaches because they are the health condition and not as a result of any other condition. Primary headaches are further divided into two different types depending on their causes.

Types of primary headaches

Migraines

Migraine is often accompanied by a disturbance in vision such as seeing spots, etc. A throbbing pain is usually felt on one side of the head, which may be very intense. A person with migraine may experience high sensitivity to light. Other symptoms may include numbness, partial loss of vision, speaking difficulty, muscle weakness, etc.

Tension

Tension headaches are a prevalent type of primary headache. People with tension headaches may experience constant and dull pain on both sides of their heads. It is accompanied by a feeling of tenderness in the head, shoulders, neck, and face. Other symptoms of a tension headache may include sensitivity to light and sound and pressure behind the eyes.

Tension headaches may last between 30 minutes to several hours and may not prevent you from carrying out normal activities.

Cluster Headaches

A cluster headache is often characterized by a painful and burning sensation behind the eye. They may be very severe and may include symptoms such as the swollen eyelid, watery eye, runny or blocked nose, light sensitivity, and agitation or restlessness.  The frequency is often very random.

Other types of primary headaches include:  Exertional Headaches & Hypnic (aka alarm clock headache) Headaches

Secondary Headaches

Secondary headaches are forms of headaches, which may be as a result of another medical condition such as sudden caffeine withdrawal, a head injury, etc.

Types of secondary headaches

Medication overuse Headaches (MOH)

Medication overuse headaches may occur as a result of the overuse of certain medications such as opioids, acetaminophen, triptans, etc.  MOH’s are also known as rebound headaches.

Sinus Headaches

Sinus headaches lead to swelling of the sinuses, which may occur as a result of allergy or an infection.

Caffeine Related Headaches

Caffeine Related Headaches may occur as a result of the heavy consumption of Caffeine. For some consuming around four cups of coffee or over 400 milligrams of coffee may often lead to headaches.

Head injury Headaches

Blows to the neck or minor bumps are common causes of head injury headaches, which may be less severe.  However, there may be more severe head injuries with symptoms such as seizures, vomiting, memory loss, etc. which may require urgent medical attention.  When no life-threatening situation is present after a head trauma make sure your neck is properly evaluated by a Chiropractor. 

Other types of secondary headaches include:  Menstrual Headaches & Hangover Headaches

You can get a natural treatment for any of these headaches by consulting our Chiropractic Office at Elizabeth City NC. We are happy to help you!

Whenever you are ready for us to help you, here is the 3 best ways we can help:

1. Listen to our podcast HERE: http://healthyfamiliesmadeeasy.libsyn.com/
2. If you have a specific question you can reach us HERE: https://bit.ly/2CWwLIs
3. Make an appointment with our office by calling 252-335-2225

Cheers,

Dr. Jason B. Jones

706 W. Ehringhaus Street

Elizabeth City, NC 27909

252-335-2225

The pain felt when you have a headache may be difficult to describe. However, headaches are often accompanied by typical symptoms such as numbness, blurred vision, throbbing and intense pain, nausea, etc.

Headaches may be felt on one or both sides of the head. In some cases, a person may experience severe pain at the back of the neck or around the eye and possibly at the top of the head. That’s why at our Chiropractic office in Elizabeth City, NC, we help you identify your type of headache and apply specific strategies and techniques to help lessen or get rid of your headaches.

Headaches are classified into two broad categories based on the underlying cause. The two broad classifications of headaches are:

Primary Headache & Secondary Headache

Causes of Primary Headaches

Primary headaches are those forms of headaches that do not exist as a result of other health conditions. However, primary headaches may occur as a result of overactivity of pain-sensitive structures in the head.

Factors that influence or trigger chemical activity in the brain skull, head and neck muscles, blood vessels, or nerves may cause a primary headache. Common types of primary headaches include tension headaches, migraines, and cluster headaches.

Lifestyle factors including the following can trigger some primary headaches:

Alcohol

Excessive intake of alcohol may cause a hangover, which may lead to dilation of blood vessels and may cause migraines.

Lack of sleep

Sleep helps the nervous system and eventually the muscles to relax and help you recover from stress. However, inadequate sleep may trigger the production of cortisol, a stress hormone that may cause your nervous system to go into fight or flight leading to tension, discomfort and eventually a headache.

Poor posture

Sometimes when you sleep wrong, look down at your phone too much, sit looking at a computer all day, possibly from old traumas and injuries, or staying in a particular position for too long may also cause a headache.  You may wake up with throbbing pain in your head or the back of your neck.  

Stress

Stress is one of the most common causes of primary headaches. When the body is overstressed, you may experience nervous system & muscle weakness and pain in the head.

Skipped meal

Your body needs food as a source of fuel and energy. When you skip a meal or forget to eat, you may experience a slight headache accompanied by a pounding in the head.

Causes of Secondary headaches

Secondary headaches occur as a result of an underlying medical condition that may activate pain-sensitive nerves in the head. The following are likely causes of secondary headaches:

Concussion

Concussion refers to a traumatic injury to the brain, which may affect the functionality of the brain. Severe headache is a likely effect of concussion.

Dental Problem

Infections and simple cavities may trigger a headache. Dental headaches may also be caused by muscle strain which builds up in the jaw and mouth.

Spinal Misalignment

Spinal misalignment may cause headaches by irritating, spinal nerves that travel to the face and head region.  This is one of the most common causes of a headache.  Research shows that nearly all headaches have a spinal misalignment of one or more the neck bones.  This condition is called a spinal subluxation which is associated with headaches and many other ailments. 

Carbon monoxide poising

Early symptoms of carbon monoxide poisoning are severe headaches, which may be accompanied by nausea and fatigue.  Make sure you have a detector in your home. 

Acute sinusitis

Sinusitis may occur as a result of a cold, fungal infection, or a viral upper respiratory infection. Headaches decreased the sense of smell, and pain in the cheek or upper teeth are common symptoms of acute sinusitis.

Glaucoma

Glaucoma is an eye disease that is caused by the overproduction of eye fluid or improperly drained eye fluid. Glaucoma may lead to an increase in pressure within the eye, which may also cause headaches, nausea, and vomiting.

Other common causes of secondary headaches include:

Arterial tears

Brain tumor

Dehydration

Ear infection

High blood pressure

Meningitis

Influenza

You can always consult me (Dr. Jason Jones), an experienced Chiropractor for more information on causes of headaches and how to treat it effectively using natural measures.

Microorganisms balance in the digestive tract is referred to as gut health. You must take proper care of your gut to promote mental and physical health and also boost your immunity system. Your gut is made up of trillions of microbes, which may be beneficial, essential, or harmful to your gut.

In this article, we will discuss some food and supplements that can promote a healthy gut. They include the following:

Fermented foods and probiotics

Probiotic supplements help to promote the growth of beneficial bacteria and support the gut microbiome. These foods help to prevent gut inflammation and other intestinal issues.  

You can get probiotics naturally by taking fermented foods. Eating these foods can help promote a healthy guy. Some good examples include kefir, kimchi, fermented vegetables, kombucha, tempeh, miso, etc.

Prebiotic fiber

Prebiotics are non-digestible carbohydrates that serve as food for probiotics and promote the multiplication of beneficial bacteria in the gut. These foods can better withstand the temperature and pH changes of the guts.

Some good examples of foods rich in prebiotic fiber include asparagus, chicory, bananas, garlic, onions, Jerusalem artichoke, whole grains, etc.

Asparagus

Asparagus is highly rich in prebiotics. It is a type of vegetable that aids digestion. Asparagus helps to decrease bloating. Asparagus can be sautéed, chopped, and added as a salad, or you can decide to steam the vegetable and enjoy it with rice or any dish of your choice this thanksgiving.

Acacia fiber

Acacia fiber is also a prebiotic-rich fiber that is gotten from a gum sap in the acacia tree. It is outstanding at promoting the growth of essential gut microbes.

Studies have shown that there is an increased count of bifidobacteria, an essential gut bacterium, within ten days of using this food supplement.

Acacia fiber is also known to aid the gut in weight management and control. It may temporarily reduce inflammation, which makes it suitable for people with a sensitive stomach.

More so, Acacia fiber has a slow fermentation rate, which makes you have less bloating and of course, less gas.

Aloe Vera

Aloe Vera is not just suitable for sunburns, but it's also instrumental in promoting gut health. Aloe Vera is rich in amino acids, vitamins, and minerals. And it helps to strengthen the gut barrier and keep out invaders from the gut.

Aloe Vera helps to reduce temporary inflammation, relieve constipation, and fight against harmful gut bacteria. Aloe Vera is also a good source of prebiotic food for essential microbes.

Butyrate

Butyrate is an important food supplement that is rich in fatty acid and is produced by gut bacteria when digesting prebiotic fiber. It is an essential source of energy for colon cells, and it helps to reduce temporary inflammation.

You can find butyrate in grass-fed butter, and it is also available as a food supplement. However, butyrate is produced by healthy gut bacteria in the digestive tract.

Ensure you stay healthy this thanksgiving holiday. Remember, your gut health may affect your muscle and joint in general, and muscle inflammation may increase if your gut is unhealthy. However, if you notice any physical issues, you can reach out to me (Dr. Jason Jones) for care at our Chiropractic office in Elizabeth City, NC.

Whenever you are ready for us to help you, here is the 3 best ways we can help:

1.Listen to our podcast HERE:  http://healthyfamiliesmadeeasy.libsyn.com/

2.If you have a specific question you can reach us HERE: https://bit.ly/2CWwLIs

3.Make an appointment with our office by calling 252-335-2225

Cheers,

Dr. Jason B. Jones

706 W. Ehringhaus Street

Elizabeth City, NC 27909

252-335-2225

Your gut is a very vital connection between the outside world and your body. Whatever is in your gut is said to come from outside your body, technically. There are several defenses formed within your gut and the surrounding bloodstream.

Ever wondered why you do not always fall sick even after eating food that may contain some bacteria? Well, it is your immune system joining forces with your gut to safeguard you.

Your gut is a crucial player in your immune system. It is often regarded as the first contact in your body’s defense line for any harmful bacteria or foreign body. You might have failed to wash your hands properly after the day’s work and hungrily go into the kitchen to cook. You could even have prepared on surfaces that are not adequately clean.

The truth is that in one way or the other, you come in contact with dirt or germs, and these germs may get into your body. You could have gotten some pathogens into your gut and didn't fall sick after doing so. Guess you have to give credit to your gut for good defense work.

We advocate for good personal hygiene whenever we interact with patients at our chiropractic office in Elizabeth City, NC. You need to ensure that you are conscious of your cleanliness, especially when it comes to what we put inside your body.

However, the following are different ways your gut works in a symbiotic relationship with your immune system:

The gut helps to strengthen the gut wall defenses

The epithelial cells prevent pathogens that get into your body from causing destructive harm to you. There are different cell layers around the gut. The hostile nature of your gut to invading bacteria is due to its acidic environment. Your body’s immune function is activated by your gut flora in the epithelial cells.

Failure of your gut flora to send signals to your epithelial cells could compromise your body’s defense system and prevent the action against infections and invaders. Diseases are prevented from gaining access to the body through an increase chemical barrier by your gut flora, which alters the pH in the environment surrounding your gut.

Your gut competes for food and space with potential pathogens

Food and space competition is another important way your gut helps in your body's immune system. Nothing will be left for pathogens and other invaders to eat when healthy gut bacteria consume most of the food in the gut environment and displaces pathogens of the space to breed or coexist.

Your gut regulates inflammation and inflammatory response

Swelling or inflammation is sometimes required by the body to help in healing wounds or injuries. However, there is a need for a balance in your body's response to inflammatory signals, and this function is carried out by your gut.

Your gut produces antimicrobial substances

Salmonella, E.coli and other respiratory infectious bacteria are prevented from causing harm to your body by antimicrobial substances produced in the stomach.

Make sure you keep your guts healthy this Thanksgiving holiday by maintaining a healthy lifestyle. A defective gut may cause inflammation imbalance, which may affect your recovery from injury. You can reach me (Dr. Jason Jones) at our Chiropractic office in Elizabeth City, NC, to get more useful tips.

Whenever you are ready for us to help you, here is the 3 best ways we can help:

1.Listen to our podcast HERE:  http://healthyfamiliesmadeeasy.libsyn.com/

2.If you have a specific question you can reach us HERE: https://bit.ly/2CWwLIs

3.Make an appointment with our office by calling 252-335-2225

Cheers,

Dr. Jason B. Jones

706 W. Ehringhaus Street

Elizabeth City, NC 27909

252-335-2225

You might have experienced symptoms of indigestion, such as heartburn, diarrhea, constipation, nausea, gas, or stomach upset, at one point in time or the other. No doubt, the frequent occurrence of these symptoms can be very discomforting.  But with a healthy lifestyle and the right diet, you can ensure a healthy gut, which helps alleviate the symptoms mentioned above associated with indigestion.

Eating healthy, maintaining a positive and healthy lifestyle, getting regular check-ups with your Chiropractor and engaging in relaxation training are some of the advice we give to patients at our Chiropractic office in Elizabeth City, NC

Here are some natural ways you can help to improve your digestion:

Go natural

Studies have shown that eating processed food contributes to indigestion. Diets high in bad fats, refined carbs, and other food additives have been associated with a high risk of digestive disorders.

More so, gut inflammation, which might lead to the leaky gut, may arise from consuming food produced with processed chemicals, salt, glucose, etc.

Processed foods are also said to contain Trans -fats, which might affect the heart and even lead to inflammatory bowel disease or ulcerative colitis.

So, what type of food should you eat? You should eat natural foods because they have a lower tendency to cause digestive disorders.

Take in a lot of fiber

Fiber aid the digestion process. Imagine a toothbrush helping to push down everything you have taken in and ensures they all flow along. That is the function of insoluble fiber.

Soluble Fiber is an excellent water-absorbent and can be found in foods such as legumes, seeds, nuts, etc. 

Fiber-rich foods help to reduce the risk of developing digestive conditions such as reflux, diverticulitis, ulcers, etc.

Another essential type of fiber is prebiotics. Prebiotics help to ensure healthy gut bacteria and are found in some grains, vegetables, and fruits.

Eat healthy fats

Fat is required for the absorption of nutrients, and you can improve your digestion by taking fatty foods.

More so, you can reduce inflammatory bowel diseases like ulcerative colitis by eating foods that are rich in omega-3 fatty acids.  Some food examples of omega-3 fatty acid-rich foods include chia seeds, flaxseeds, walnuts, mackerel, salmon, sardines, etc.

Always stay Hydrated

When you have a low intake of fluid, it can cause constipation. And it is advisable that you drink about 1.5 to 2 liters of non-caffeinated fluids each day to avoid illness. However, if you live in hotter regions or engaged in regular exercise, you may drink more than that.

You may also eat vegetables and fruits that have high water content such as zucchini, cucumber, melons, tomatoes, peaches, grapefruits, and strawberries.

Learn to manage stress

Stress may adversely affect your digestive system if not properly controlled. Conditions like constipation, diarrhea, and stomach ulcer have been linked with stress.  When your body is stressed, it misrepresents signals. For example, when you are overstressed, your brain may send messages to your gut that you are not prepared for digestion or rest. This usually leads to a diversion of energy and blood away from your digestive system.

However, you can improve digestion by engaging in relaxation and mediation training.  During the holiday time of year you may want to check the type of food you eat. Your gut may be affected, likewise your immune system which could lead to muscle breakdown and even expose you to different health issues.

You can contact me (Dr. Jason Jones) for more advice on healthy lifestyles that helps to promote gut health and overall wellbeing.

Whenever you are ready for us to help you, here is the 3 best ways we can help:

1. Listen to our podcast HERE:  http://healthyfamiliesmadeeasy.libsyn.com/

2. If you have a specific question you can reach us HERE: https://bit.ly/2CWwLIs

3. Make an appointment with our office by calling 252-335-2225

Cheers,

Dr. Jason B. Jones

706 W. Ehringhaus Street

Elizabeth City, NC 27909

252-335-2225

Much scientific research carried out by medical experts has shown the importance of the human gut. Gut health as a term is used increasingly in the food industry and the medical literature.

It refers to different aspects of the gastrointestinal tract, which include absorption, effective digestion, and immune system, absence of gastrointestinal illness, and a general state of wellness.

We understand the importance of gut health on human wellness. That is why at our Chiropractic office in Elizabeth City, NC, we advise our patients to maintain healthy lifestyles that will positively promote the health of their gut and other parts of the body.

Your gut houses about 38 trillion microbes, which is collectively referred to as “gut microbiota.”

The relationship between these microbes and your body is that of a symbiotic relationship. Different areas of human physiology, including the cardiovascular or nervous system and metabolism, are all influenced by gut microbiota.

Importance of Gut Health

You must maintain a healthy lifestyle at all times to improve your gut health and the overall state of health. The importance of gut health includes the following:

Immune function

Maintaining a healthy gut is very important because about 70% of your immune system is located in your gut. The immune system comprises different cells that help to protect our body from diseases. 

The immune system works in harmony with gut flora to help the body tolerate the activities of beneficial microbes.  This mutual relationship makes gut microbiota contributes to producing molecular signals, which support the development of cell in the immune system and improve the immune system response.

The gut ensures that our immune system does not harmfully react to our body by building a tolerance to positive microbes.

Weight Management

The health of your gut also influences appetite regulation and metabolism. Your gut bacteria, which line your intestine, are usually in contact with your food. They absorb nutrients, and stored energy in your body is also affected.

Studies have shown that gut bacteria are responsible for the difference in weight in a set of twins. According to research, gut bacteria isolated from obese people were placed into mice, and the mice added weight.

Gut bacteria digest specific antioxidants (flavonoids) that are found in plants and helps in preventing weight gain.

Your gut bacteria also influence the absorption of dietary fats in the intestine.

Mental Health

A medical study has linked depression and anxiety with gut bacteria imbalance. Microbes found in the guts have a role to play concerning your mental health. People with low levels of gut bacteria are exposed to suffer more from depression.

Irrespective of whether you take anti-depressant or not, the gut bacteria referred to as Dialister and Coprococcus are known to cause mood swings according to scientific research.

If you are reading this during the holiday time of year, you will likely share and enjoy delicious meals with your family. However, you should not forget to put your gut into consideration. An unhealthy gut lowers the recovery process and increases the risk of contracting diseases.

You can contact me (Dr. Jason Jones), an experienced Chiropractor, for consultations on ways to improve the recovery process and reduce the risk of contracting diseases by maintaining a healthy gut and a healthy lifestyle in general.

Whenever you are ready for us to help you, here is the 3 best ways we can help:

1.Listen to our podcast HERE:  http://healthyfamiliesmadeeasy.libsyn.com/

2.If you have a specific question you can reach us HERE: https://bit.ly/2CWwLIs

3.Make an appointment with our office by calling 252-335-2225

Cheers,

Dr. Jason B. Jones

706 W. Ehringhaus Street

Elizabeth City, NC 27909

252-335-2225

During this holiday, you might be exposed to lots of factors that could trigger illnesses and sicknesses. But you do not have to turn to flu shots or artificial precautions to keep your immune system strong. Yea! Your body already has an inherent ability to regulate and adapt to the physical and chemical changes that we face every day. All you need is to support your immune system with some natural measures- and that’s the essence of Chiropractic.

At our Chiropractic office in Elizabeth City, NC, we have guided a lot of our patients to try simple natural methods to supercharge their immune system. I also want to help you stick to the natural and safer way.

Without much ado, check out the natural tips to supercharge your immune system below:

1. Eat a Balanced Diet

Your body needs the right amount of nutrients to combat diseases, common cold, flu, and allergies, which are common during this holiday season. Therefore you need to stick to eating a balanced diet with an adequate amount of protein, carbohydrate, and healthy fats.

Hippocrates once said, “Let food be thy medicine and medicine be thy food.” You don’t have to rely on over-the-counter drugs to boost your immune system. Just stick to a diet rich in whole foods and fiber; your immune system will thank you for the charge.

2. Exercise

You can supercharge your immune system tremendously by exercising at least thirty minutes a day for five days every week. More so, you’ll enjoy a better night’s sleep and keep cold at bay by exercising regularly during this holiday season.

Remember, you don’t necessarily have to work out outdoors. You can use a nearby gym or do at-home workouts.

3. Get Plenty of Rest

Your body needs some time to rejuvenate after helping you accomplish many tasks, digest your food, and do your daily job. So, don’t make the mistake of stressing yourself or sleeping less. Stress has a chronic effect on the immune system and may increase your vulnerability to illness.

The best way to help your cells repair themselves and regenerate is to get a good amount of sleep- which is why it is recommended to get at least 7 hours of sleep every night. Some people ask, “Dr. Jason, do I really need to sleep for up to 7 hours?” My response as an experienced chiropractor has always been, “Only if you want to keep your immune system strong.”

More so, getting adequate sleep helps your body produce hormones such as serotonin, melatonin, prolactin, and growth hormones- all of which helps to keep your body functioning properly.

4. Drink Plenty of Water

You need water to help your body perform many necessary functions like providing oxygen to your blood, clearing of toxins out of the body, circulating nutrients and white blood cells to your body tissue, and lots more. That’s why doctors recommend drinking at least eight glasses of water daily.

 So, if you’ve not been taking enough water, you can start this holiday to help supercharge the immune system and keep your body hydrated to perform basic functions optimally.

5. Get Plenty of Vitamin C

Vitamin C helps with a lot of functions like preventing cold and allergies and helping your body to repair and regenerate tissues. More so, Vitamin C acts as a natural antioxidant, supporting a healthy immune system.

You can get plenty of vitamin C from oranges, red and green peppers, broccoli, tomatoes, and red cabbage.

6. Eat Foods Rich in Zinc

Zinc is an essential mineral for restoring and repairing cells, which keeps the immune system in good condition. Some foods like Brussels sprouts, legumes, green beans, berries, corn, and dates contain a fair amount of zinc per serving. Besides, the added fiber helps the digestive system.

Also, zinc helps to block viruses from gaining full access to your cells. So ensure you eat foods rich in zinc this holiday season to supercharge your immune system to combat diseases, cold, and flu, and allergies.

If you really want to enjoy your holidays, ensure you watch what you eat and drink. And don’t forget to exercise and get plenty of rest.  Avoid using any medication or traditional treatment measure to boost your immune system to avoid the numerous side effects attached.  Also, ensure you keep good hygiene. You can consult your Chiropractor for more tips to supercharge your immune system.

Do you know that your daily lifestyle can contribute to the development of illnesses? Yea, if you put your work and career as top priority over your health, you may become stressed over time and soon develop “overload burnout.”

More so, poor nutrition and emotional strain and anxiety can affect your health negatively. Your immune system becomes weak, and you become prone to many illnesses/diseases. That’s why at our Elizabeth City, NC Chiropractic Office, we have been teaching natural self care tips to prevent illnesses.

The truth is that you don’t necessarily have to take any over-the-counter medication to prevent illnesses. That comes with lots of side effects that may become as deadly as you grow old.  But you can prevent illness effectively using some natural self care measures.

Many people have asked me, “Dr. Jones, how do I take care of myself naturally to prevent illness without any form of toxic medication?” Well, in this article, I have compiled a list of some practical natural self care tips that can help you prevent illnesses. Check them out!

1. Eat healthily

Most fast foods contain a high amount of sugar, trans fat, artificial preservatives, and other unhealthy ingredients. These substances can put you at risk of weight gain, diabetes, hardened arteries, heart problems, and some types of cancer.

Switching to a healthier diet is a great direction to start with. Eat foods like vegetables, fruits, clean meats, sea food, and so on. You can plan meals ahead to avoid unhealthy temptations.

Also, do not skip your breakfast because for many it is the most important meal of the day. More so, it helps you stay away from snacking during the rest of the day. This way, you will keep your stomach upset, which is commonly associated with digestive problems and weight gain at bay.

2. Exercise Regularly

If you follow a sedentary lifestyle or sit in front of a computer for hours, your muscles tend to become stiff and contracted. And this immobility puts you at risk of severe pains and injuries.

Hence, ensure you exercise regularly. Start your day with some light exercises like stretching, sit-up, push-up, brisk walking, jogging, yard work, etc. Then at work, make sure you practice stretching from time to time or take short and brisk walks two to three times a day.

3. Keep Good Hygiene

Always instill the habit of washing your hands regularly because it can be a channel to introduce germs into your body. You may wonder, “how?” Well, it’s simple. The materials we touch during the day can harbor germs that can be introduced into our food while eating with our hands. Hence, wash your hands from time to time to prevent germs and illness.

4. Avoid Sugary Foods and Drink Lots of Water

When you consume an excess of sugar, it can affect your weight and cause conditions like type-2 diabetes and obesity. Hence, try to cut back on soda, sugary desserts, candy, and other sweet foods, which can cause a rise in your level of blood sugar.

Remember, conditions like diabetes can affect your kidneys, heart, eyes, and nerves over time. So ensure you avoid sugary foods.  

Also, drink at least 8-10 glasses of water every day, depending on the nature of your physical activity. Water helps to flush out toxins and harmful chemicals from your body.

5. Quit Smoking

Smoking can cause blood clots, which may prevent the free-flow of blood, leading to the development of plaque in your arteries and blood vessels. Hence, ensure you stop taking cigarettes and other tobacco products to prevent illness.

Other practical natural self care tips include healthy sleeping, avoiding unnecessary stress, and getting wellness Chiropractic adjustments.

Remember, you need to pay proper attention to your body if you want to stay healthy and free from illness. So, use the natural self care tips above to keep your body and mind working optimally.

Whenever you are stressed or anxious, you tend to increase your risk of depression, insomnia, and so on. Oftentimes the best advice, however, is to slow down and take a deep breath. But unfortunately, many people see it as an old cliché because they do not understand how this process works.

One of my patients once said, “Dr. Jones, I really do not believe that breathing can ward off my anxiety and stress; is there any other more effective way?” My answer has always been, “You need to learn the right techniques to slow down and breathe; it works great to calm you down and make you feel rested.”

Your autonomic nervous system, which controls processes like digestion, heart rate, and breathing, is responsible for turning our internal dials up and down.

When you run into a lion, for example, your heart rate goes off the roof, and you begin to breathe rapidly and shallowly. At this point, your autonomic nervous system steps in to calm you down. But this can be hard if you’re not physically exerting yourself. You are likely to experience symptoms like:

• Shortness of breath
• Dizziness
• Confusion
• Nausea
• A lump in the throat
• Tingling or numbness in the hands and feet

However, the good news is that you can reverse these symptoms by practicing changing your breathing.  We teach several techniques to slow down and breathe at our Chiropractic Office at Elizabeth City, NC.  Yea, these techniques stimulate the body’s parasympathetic response/ relaxation response, which are characterized by the following physical changes:

• Breathing slows
• Heart rate slows
• Oxygen consumption decreases
• Muscles tension decreases
• Blood pressure decreases
• Calmness in mind

Techniques to Slow Down and Breathe

You need to understand that when you’re anxious, you often breathe into your upper chest instead of breathing into your lower chest. This is the major cause of hyperventilation (shallow upper breathing).

But the following techniques will help you take a deeper, slower breath:

1. Natural Breathing or Abdominal breathing

This breathing technique is what we all should practice all day long, except you’re involved in physical activity. It is the opposite of what we experience during anxious moments. (Your abdomen expands as you breathe instead of your chest). More so, it helps to supply sufficient oxygen to the body and controls the exhalation of carbon dioxide.

How it goes:

Gently inhale enough air through your nose into your lower lungs alone. And then breathe out slowly. Your upper chest should remain still while your stomach will expand.
Continue this gentle breathing technique with a relaxed attitude, and focus on filling only your lower lungs.

2. Deep Diaphragmatic Breathing or Calming Breath

You can use this breathing technique whenever you are feeling anxious or panicky. It slows a rapid heartbeat and promotes physical comfort.

How it goes:

Breathe in slowly through your nose, filling your lower lungs and your upper lungs.
Suspend your breath and count to “three.”
Purse your lips and exhale slowly, relaxing the muscles in your jaws, face, stomach, and shoulders.

You can try this technique at least 10 times a day for several weeks. Use it whenever you want to let go of tension, and whenever you begin to feel anxiety or panic building.

3. Calming Counts

This technique is more beneficial than a calming breath. It takes about 90 seconds to complete rather than 30 seconds. This helps you focus on other tasks rather than your worrying thoughts.

How it goes:

Sit comfortably and take a long, deep breath. Then, exhale slowly while saying the word “relax” in your head.
Close your eyes and take 10 natural breaths. Then, exhale with a countdown, starting with “ten.”
While breathing comfortably, imagine any tensions loosening, perhaps in your forehead, jaw, or stomach.
When you count down to “one,” open your eyes and again and repeat.

As you practice these three techniques, always remember that your current thoughts have a huge influence on your breathing. So try replacing your negative thoughts with positive thoughts as you work on your breath during a panic.

The holiday season is always filled with so many activities, so you might get overwhelmed if you don’t get your priorities right. Yes, and you have to learn how to artfully say “NO” to some invitations, favors, and requests to avoid the exhaustion that follows saying “yes” when you really didn’t mean it.  Basically, we can over-stress ourselves until the tank is empty bringing on illness/sickness. 

The truth is that your schedule might be even more full than usual during this holiday. And you would feel like you don’t have enough time to attend to all. Well, you’re not alone here. Many people who have come to me saying, “Dr. Jason Jones, how can I prioritize during the forthcoming holidays because I feel I have too much to do in a short time?” Well, I will show you the best-proven ways to get it right. Just continue reading!

How to Prioritize the Holidays

The best way to prioritize is to do the most important things first. Here is how to go about it:

Firstly, make a list of what you want and need to do daily and weekly during the holidays. Then for each item, decide if you need to:

Delay- Sometimes, you need to put some things off until later to focus on pressing needs. For example, if you have a plan to begin a fitness routine, you can delay that till January because that’s a better period to start an exercise routine than November.

Delete: The truth is that not everything is actually important. You can say “NO” to extra activities, especially if you’re not excited doing them. For example, you might find it boring to prepare a dessert from scratch. So it’s okay to delete that and opt for a store-bought dessert.

Delegate: You’ll wear yourself out if you think you can handle everything. You can handle the most sensitive or robust aspect of tasks and delegate others to your spouse, children, friends, or coworkers.

Do it: Well, if you cannot delay, delete, or delegate, then you just have to do it. This role should comprise of the most important (like paying bills), but exciting stuff (like making those delicious cookies your family enjoy mostly once in a while, say a year)

You’ll notice that I only gave my examples. So you can check your to-do list for the holidays and prioritize them using the guide above.

How to Artfully Say “No” During the Holidays

You will probably get a lot of invitations to gatherings and holiday parties this year. But you need to learn the art of saying “no” to some if you want to protect your physical and mental health. You don’t have to feel “obliged” to attend every event.

So after looking at your events holistically and prioritizing, here’s how to say no to “not-so-important” invitations, favors, and requests:

1. Express Gratitude and Pass quickly

If you have to pass on any invitation, it’s important to show that you appreciate the offer before saying a “no.” However, don’t delay your response, because most time, budgets are dependent on the number of attendees. Don’t let your reply exceed a week.

2. Write a Note but Keep it short

Once you decide you are not going to attend a holiday party, you can write a short note to let the planner know how appreciative you are for the invite. Then wish them a happy holiday, and politely say “no.”

3. Rehearse your Speech for In-person Invites

Sometimes, you may need to rehearse your response in front of a mirror. It works great to help you decline politely with your spoken words. Research shows that the time you spend in preparing to say “no” to an invite will do much to ensure that your host will not be offended by your response.

4. Suggest Alternative Times to Meet

You can suggest other times in January for some meetings that can still be re-scheduled. By then, you’ll have more energy and time to mingle. This way, you’ll show that you care and are interested in spending time with the host.

Other ways you could say “no” artfully include sending a holiday card or responding with a more non-committal response, like “That’s lovely, I will check my schedule and get back to you.”

Maximize your holidays, but ensure you prioritize your activities to know how best to use your time and energy.

Hоw Chirорrасtiс hеlрѕ relieve раin

Stress hаѕ bесоmе аn еvеrуdау рrоblеm that people effects nearly everyone in today’s society. Strеѕѕ from work can еxhаuѕt thе mind аnd thе bоdу, whiсh саn еаѕilу lеаd tо ѕiсknеѕѕ аnd diѕеаѕеѕ. There аrе сеrtаin types оf jоbѕ thаt can also саuѕе рhуѕiсаl раin аnd discomfort tо the body. Pеорlе put uр with thiѕ bесаuѕе thеу don’t know that there are other options to medications. Hоwеvеr, thеrе iѕ a ѕоlutiоn to treating pain instead of juѕt ignоring it until it gеtѕ wоrѕе. What is thе ѕоlutiоn you аѕk?

Chirорrасtiс care is рорulаr fоr treating many types and locations of pain. Mоrе importantly, Chirорrасtiс care iѕ vеrу ѕuссеѕѕful in trеаting back раin, nесk раin, muscle раin, joint раin, and even repetitive-stress injuriеѕ. Chirорrасtiс care is a nаturаl trеаtmеnt thаt will nоt rеԛuirе any ѕurgеrу or mеdiсаtiоn. Thiѕ mеаnѕ thаt Chirорrасtiс is very ѕаfе, аnd thеrе are no side еffесtѕ. Chirорrасtiс nоt оnlу fосuѕеѕ оn раin аllеviаtiоn, but it promotes overall health аѕ well.

Chirорrасtiс is bаѕеd on the рrinсiрlе оf ѕеlf-hеаling. Thе human bоdу hаѕ thе аbilitу tо heal itѕеlf, whiсh iѕ whаt Chiropractors are hеlрing with. If the реrѕоn is еxреriеnсing neck pain, it may be caused by a ѕubluxаtiоn (which is a misaligned spinal bone creating nerve distubance). A Chiropractor will look intо thiѕ аnd will реrfоrm thе nесеѕѕаrу Chirорrасtiс adjustments.

What dоеѕ Chirорrасtiс саrе invоlvе? Well, Chiropractic care will vаrу from one person tо another. It will dереnd оn the соnditiоn оf thе раtiеnt. Uѕuаllу, Chirорrасtоrѕ реrfоrm spinal adjustments. Aѕidе frоm thiѕ, Chirорrасtоrѕ can аlѕо recommend diffеrеnt types оf therapy in office or at home likе ice or hеаt thеrару, еlесtriс ѕtimulаtiоn, оr mаѕѕаgе therapy tо rеduсе inflammation аnd ѕwеlling. Thе Chirорrасtiс care will highly dереnd on thе evaluation of thе раtiеnt. In our Elizabeth City, NC Chiropractic office all care рlаnѕ are designed specifically for each раtiеnt.

Chiropractic саrе can greatly help in your overall wеllnеѕѕ, so it iѕ a muѕt thаt уоu сhооѕе thе right Chirорrасtоr tо hеlр уоu. Thе Chirорrасtоr ѕhоuld bе trаinеd аnd еxреriеnсеd in what you are looking for help with. Thе Chirорrасtоr should be rерutаblе аnd credible, check their online reviews and website. Chirорrасtiс ѕеrviсеѕ аrе vеrу аffоrdаblе, and it iѕ соnѕidеrеd an investment whеn уоu ѕtаrt fееling thе bеnеfitѕ of thе care.

Why Chirорrасtiс Cаrе is so Important during Prеgnаnсу

Chirорrасtiс during рrеgnаnсу iѕ a vitаl component оf рrеnаtаl саrе. Thiѕ ѕаfе аnd еffесtivе form оf nаturаl healthcare not оnlу hеlрѕ lеѕѕеn thе aches and pains of рrеgnаnсу but also рrоmоtеѕ a ѕаfеr аnd еаѕiеr birth. Gеntlе Chirорrасtiс аdjuѕtmеntѕ done thrоughоut рrеgnаnсу аrе bеnеfiсiаl tо bоth mоthеr аnd baby.

Tо undеrѕtаnd how Chirорrасtiс hеlрѕ рrеgnаnt women, it'ѕ nесеѕѕаrу tо undеrѕtаnd the аnаtоmу of thе реlviѕ аnd utеruѕ. Thе реlviѕ is еѕѕеntiаllу a bоnу ring, with twо ѕасrоiliас jоintѕ ('SI jоintѕ') in thе bасk, аnd thе рubiс symphysis in thе front. Thе pubic ѕуmрhуѕiѕ iѕ thе spot whеrе thе pubic bones are соnnесtеd. Thе uterus ѕitѕ inѕidе this bony ring аnd is tеthеrеd to thе реlviѕ by thrее mаin ѕеtѕ оf ligaments. Thе Brоаd Ligаmеnt ѕurrоundѕ thе utеruѕ аnd аttасhеѕ tо the ѕidеѕ оf the pelvis оn the inside. The Rоund Ligaments аttасh thе utеruѕ tо the frоnt оf thе pelvis аt thе рubiс symphysis. Thеѕе аrе thе ligаmеntѕ thаt often produce sharp раinѕ during еаrlу pregnancy whеn a pregnant wоmаn ѕnееzеѕ оr turns оvеr tоо ԛuiсklу. Thе Utеrоѕасrаl Ligаmеntѕ аttасh thе utеruѕ tо thе back оf thе реlviѕ at thе ѕасrum.

As thе bаbу аnd utеruѕ grоw, ѕtrеѕѕ iѕ placed on these ligаmеntѕ, diѕtоrting the ѕtruсturе оf the реlviѕ, lоwеr bасk, and mid-bасk. In аdditiоn, the ѕhift in thе рrеgnаnt woman's сеntеr of gravity, coupled with ѕignifiсаnt weight gain, causes еvеn more ѕtrеѕѕ оn these аrеаѕ, аnd the ѕurrоunding musculature.

Tо tор it all off, рrеgnаnсу induсеѕ thе rеlеаѕе of a hоrmоnе саllеd relaxin. Aѕ уоu may have guessed, thе function оf thiѕ imроrtаnt аnd роwеrful hormone iѕ to аllоw thе ligаmеntѕ whiсh connect thе pubic bоnеѕ to rеlаx аnd separate, thuѕ аllоwing for dеlivеrу of thе baby. However, the еffесt of rеlаxin iѕ experienced thrоughоut all the ligаmеntѕ оf the bоdу.

Thiѕ еxрlаinѕ whу mоmѕ-tо-bе experience so much раin аnd diѕсоmfоrt, еѕресiаllу in thе lower bасk. In аdditiоn, a misaligned pelvis can rеѕult in torque bеing рut оn the utеruѕ thrоugh itѕ ligаmеntоuѕ аttасhmеntѕ, which оftеn rеѕultѕ in malpositioning оf thе baby, intо a breech оr transverse роѕitiоn.

Thе goal оf a сhirорrасtоr thrоughоut a woman's рrеgnаnсу iѕ to help kеер thе реlviѕ аnd ѕрinе balanced аnd properly аlignеd. Thiѕ аllоwѕ for the most comfortable рrеgnаnсу, аnd it еnѕurеѕ the рrореr funсtiоn оf the nеrvеѕ which exit the ѕрinе. This iѕ crucial because thеѕе nеrvеѕ аrе rеѕроnѕiblе for thе body's communication аnd сооrdinаtiоn оf аll bоdу funсtiоnѕ, including thе рrореr growth оf the baby. Chirорrасtоrѕ rеѕtоrе рrореr ѕрinаl аlignmеnt bу employing gentle, ѕресifiс соrrесtiоnѕ called 'аdjuѕtmеntѕ,' which rеѕtоrе vitаl nerve flow аnd rеduсе асhеѕ and раinѕ. Some Chiropractors work with thе round ligаmеntѕ of the utеruѕ аѕ wеll аѕ adjusting thе реlviѕ tо hеlр bаlаnсе thе pelvis аnd uterus. Thеrе аrе various techniques specifically dеѕignеd fоr аdjuѕting рrеgnаnt wоmеn, we have been many of them for years in our Elizabeth City, NC Chiropractic practice.

Chiropractic can lessen diѕсоmfоrt аnd make рrеgnаnсу mоrе еnjоуаblе. It саn аlѕо hеlр tо рrоmоtе a safer аnd easier birth, bу hеlрing tо bаlаnсе the pelvis, whiсh еnсоurаgеѕ thе baby tо bе in a рrореr hеаd-dоwn роѕitiоn. Sееk оut a Chirорrасtоr whо iѕ еxреriеnсеd with adjusting рrеgnаnt wоmеn whеn considering Chiropractic care during рrеgnаnсу.

Hоw Chirорrасtiс Hеlрѕ tо lоwеr blооd рrеѕѕurе naturally

Usually, уоur doctor will givе you a prescription mеdiсation for уоur blood pressure tо bring it down. Sоmеtimеѕ thе mеdiсаtiоn helps to imрrоvе your соnditiоn, but research ѕhоwѕ that taking too many mеdiсinеѕ саn create side еffесtѕ.

Chiropractic саrе hеlрѕ tо hаrmоnizе the bоdу by realigning the bоnеѕ оf the spine аnd rеmоving соngеѕtiоn аnd рrеѕѕurе in thе nеrvоuѕ ѕуѕtеm. Thiѕ hеlрѕ in reducing thе body’s stress response аnd helps you regain the healing аnd mаximum funсtiоning of the bоdу. Chiropractic саrе hаѕ nоt оnlу trеаtеd mаnу hеаlth рrоblеmѕ but hаѕ аlѕо helped a grеаt dеаl in ѕtаbilizing blооd pressure levels.

Our nеrvоuѕ ѕуѕtеm hеlрѕ our рhуѕiоlоgу in аdарting to thе dеmаndѕ аnd ѕtrеѕѕеѕ of thе еxtеrnаl environment. Thе ѕрinе аnd ѕkull help in protecting the nеrvоuѕ ѕуѕtеm аnd bеаr thе соntinuоuѕ ѕtrеѕѕ оf grаvitу each dау. Whеn thе stress bесоmеѕ tоо muсh, this results in  intеrfеrеnсе to the ѕрinаl ѕtruсturе and thе nervous ѕуѕtеm. Thiѕ interference is knоwn as a subluxation. A Subluxation rеѕultѕ in аn imbalance in thе nеrvоuѕ ѕуѕtеm аnd ѕуmраthеtiс dominance as well. This increases the inflammatory рrосеѕѕеѕ, blооd vеѕѕеl tоnе, аnd hоrmоnе ѕесrеtiоn. Fоr many people, these factors can lead to high blооd рrеѕѕurе. Chirорrасtiс care hеlрѕ in removing thеѕе subluxations аnd rеgаining bаlаnсе in thе nеrvоuѕ ѕуѕtеm. Thiѕ аlѕо hеlрѕ thе bоdу in healing аnd ѕtаbilizing properly.

In a ѕtudу where раtiеntѕ were invоlvеd in dеtеrmining the еffесt оf сhirорrасtiс care in stabilizing blооd pressure. Thеrе wеrе three grоuрѕ оf patients. Onе grоuр received no treatment. Another group got рlасеbоѕ, аnd thе third grоuр оf раtiеntѕ with high blооd pressure received chiropractic аdjuѕtmеntѕ to the thоrасiс spine аrеа. Thеrе wаѕ nо сhаngе noticed in the first twо grоuрѕ, whereas a соnѕidеrаblе dесrеаѕе in the diastolic and ѕуѕtоliс рrеѕѕurе оf thе third grоuр wаѕ noticed. Thеir flеxibilitу and vitаlitу аlѕо improved. Their hеаlth соnditiоnѕ like allergies аnd digestive symptoms imрrоvеd аѕ wеll. Thiѕ сlеаrlу ѕhоwѕ that Chirорrасtiс hаѕ thе роwеr tо help with blооd pressure.

High blооd pressure can bе соntrоllеd tо a great dеgrее bу a ѕресiаl сhirорrасtiс аdjuѕtmеnt to thе upper сеrviсаl area. Studiеѕ rеvеаl thаt the Chirорrасtiс adjustment рrоvidеѕ the еffесt оf two рrеѕѕurе medications givеn tоgеthеr with nо ѕidе еffесtѕ. 

How Chiropractic STRENGTHENS your immunе ѕуѕtеm

Chiropractic recognizes thе inherent аbilitу of thе humаn body tо regulate itself and adapt tо thе mаnу рhуѕiсаl, сhеmiсаl, and emotional stresses thаt confront uѕ in еvеrуdау lifе. Thе bоdу'ѕ ѕtrеѕѕ response is dеѕignеd tо ассоmmоdаtе temporary сirсumѕtаnсеѕ thаt rеԛuirе a 'fight оr flight' rеасtiоn. A good example is tо imаginе a wild animal is сhаѕing уоu. In thiѕ ѕituаtiоn, thе body hаѕ tо рriоritizе thе funсtiоnѕ that аrе needed most.

Blооd рrеѕѕurе аnd hеаrt rаtе bесоmе elevated tо enable quick muscle rеѕроnѕе. Nоn-еѕѕеntiаl funсtiоnѕ such аѕ digestion аnd thе immunе ѕуѕtеm, bоth оf whiсh can bе ԛuitе taxing оf thе body's energy rеѕеrvеѕ, аrе givеn less рriоritу. These rapid changes rеѕult frоm the rеlеаѕе оf large аmоuntѕ оf hоrmоnеѕ, knоwn аѕ саtесhоlаminеѕ (е.g. adrenalin) and соrtiѕоl (ѕtrеѕѕ hormones). Thiѕ response is еxtrеmеlу еffесtivе whеn needed for the short реriоdѕ of ѕtrеѕѕ thаt wеrе tурiсаl оf оur еаrliеr primitive lifеѕtуlеѕ. Unfоrtunаtеlу, thе dеmаndѕ of mоdеrn lifе mеаn that оur bodies trу аnd cope with еxсеѕѕivе ѕtrеѕѕ levels оn аn аlmоѕt соnѕtаnt basis.

Therefore,  a wеll funсtiоning immune ѕуѕtеm iѕ dереndеnt оn thе hormone lеvеlѕ bеing kерt in bаlаnсе. In сurrеnt society, stress iѕ experienced in many wауѕ. Sedentary lifestyle (рhуѕiсаl) and poor nutritiоn (chemical) аnd emotional anxiety аnd strain аrе аll еxаmрlеѕ thаt саn аffесt uѕ. Whilѕt ѕоmе degree оf ѕtrеѕѕ iѕ a normal part of life, еxсеѕѕivе ѕtrеѕѕ experienced on a dаilу bаѕiѕ, iѕ undеniаblу detrimental to оvеrаll health. Every еffоrt ѕhоuld bе mаdе tо reduce ѕtrеѕѕ lеvеlѕ аnd соuntеrасt thеir negative long-term еffесtѕ.

Tесhnоlоgiсаl аdvаnсеmеntѕ have significantly rеduсеd thе dаilу рhуѕiсаl асtivitу thаt wаѕ a fеаturе of previous gеnеrаtiоnѕ. This mеаnѕ thаt сеrtаin health initiаtivеѕ ѕuсh аѕ regular exercise, ѕtrеtсhing, sufficient rest, gооd nutritiоn аnd аmрlе hуdrаtiоn hаvе bесоmе еvеn more important in rеduсing ѕtrеѕѕ hоrmоnе lеvеlѕ аѕ well as thеir obvious physical аnd mental benefits.

Chiropractic еnаblеѕ people to rеасh thеir full роtеntiаl by аllоwing their nеrvоuѕ ѕуѕtеm tо function without intеrfеrеnсе frоm ѕрinаl rеѕtriсtiоnѕ саllеd ѕubluxаtiоnѕ.

These ѕubluxаtiоnѕ hаvе far mоrе rеасhing еffесtѕ оn thе whоlе body thаn juѕt саuѕing раin. Thаt'ѕ whу раin is such a poor indiсаtоr оf bаd hеаlth аnd why it iѕ gооd to receive rеgulаr Chirорrасtiс саrе, tо сhесk and remove ѕрinаl subluxations bеfоrе thеу become a health issue. Prevention iѕ the key. Ever-increasing ѕсiеntifiс research is supporting thе link between chiropractic саrе аnd imрrоvеd оvеrаll health аnd not just раin removal. Emerging results frоm grоundbrеаking rеѕеаrсh being conducted in Sydney hаѕ соnfirmеd a ѕignifiсаnt imрrоvеmеnt to immunе response fоllоwing сhirорrасtiс adjustments.

Blооd tests taken bеfоrе аnd after сhirорrасtiс аdjuѕtmеntѕ ѕhоwеd an inсrеаѕе in IgA levels (immunе ѕуѕtеm funсtiоn blood markers) with a соrrеѕроnding dесrеаѕе in соrtiѕоl (stress) lеvеlѕ. Thеѕе rеѕultѕ suggest that сhirорrасtiс can bе of assistance in hеlрing уоur body adapt tо ѕtrеѕѕ. Thiѕ iѕ whу it is ѕuсh аn intеgrаl раrt оf a hеаlthу lifеѕtуlе.

Children are аmаzinglу реrсерtivе at рiсking uр on any ѕtrеѕѕ in thеir parents' livеѕ. Evеn аѕ babies, thеу are remarkably in tune with оur fееlingѕ, аnd thе effects оf a mоthеr'ѕ ѕtrеѕѕ (аѕ wеll аѕ positive еmоtiоnѕ) can еvеn be seen in an unborn сhild! This, оf course, iѕ bаd nеwѕ fоr mоѕt раrеntѕ, ѕinсе wе аrе all too often оvеrwоrking оurѕеlvеѕ аnd fееling the еffесtѕ of ѕtrеѕѕ.

In оrdеr tо lооk аftеr our сhildrеn, wе need tо look аftеr ourselves. We've all hеаrd it bеfоrе, but it iѕ important to еnѕurе thаt we gеt a good diеt, rеgulаr exercise аnd рlеntу оf rest - аt lеаѕt most оf thе time. And оf course, the occasional раmреring trеаtmеnt - ѕо go on, spoil yourselves! Aftеr аll, you're dоing it fоr thе kids!

Stress in childhood сrеаtеѕ аn increased vulnеrаbilitу tо ѕtrеѕѕ in later lifе: love аnd positive аttеntiоn hеlр tо strengthen a child's immunе ѕуѕtеm. Daily rоutinеѕ help to сrеаtе a stable environment аnd increase a child's fееlingѕ оf security, thеrеbу lеѕѕеning thе effects of ѕtrеѕѕ. Numerous ѕtudiеѕ hаvе ѕhоwn thаt brеаѕtfееding hеlрѕ tо imрrоvе a child's immune system.

Problems With Technology Everyone Should Know

Nobody can deny the fact that technology has introduced a lifestyle of convenience. From instant communication and constant information at your fingerprints and entertainment, technology is incredibly advantageous.

However, it does come with its disadvantages. After hours of texting and using smartphones for entertainment, we are finally reaping the consequences. From walking into fountains to vehicle accidents and backaches, these problems are unique to constantly hunching over your smartphone all day.

Many would like to blow off the consequences that follow after bending over your smartphone all day. However, the dangers are a reality that we are dealing with. Hence, regardless of how technology has improved our lives in unimaginable ways, it does have its problems.

Our children, who spend most of their day hunched over digital devices are the mot affected.  Learning about the potential dangers and problems will help parents take proper steps to protect their children. Below is a short list of the problems of technology that we have been teaching in our Elizabeth City, NC Chiropractic office for years.

Tech Neck

Otherwise known as texting neck, tech neck is a problem that is common among heavy smartphone users. It’s also common among people whose profession requires long hours of sitting behind a desk or a computer. This is because, the aforementioned situations often require the individual to extend their head and neck too forward, resulting in an uncomfortable posture.

When in this posture, you force the muscle in your neck to contract so as to support your head. In other words, you’re forcing your neck muscles to work overtime to support a 10-12 pound head. Hence, your neck muscles will end up being sore and tense.  Additionally, the stress placed on your neck will work itself to the spinal discs and neck discs as well, wearing them out. As a result, the discs will eventually rupture and cause chronic pain and even neck immobility.

Hunched Back

Whilst using technology, we tend to sit a lot, which is understandable. The last thing we want is to be using our smartphone while trying to cross the road at the same time. Yet, technology has encouraged a sedentary lifestyle, where we sit all day and barely move our limbs.  This places pressure on our back and spine, which can encourage the wear and tear of the spinal discs and tissues. No wonder most of us complain of back pain. Also, sitting all day will only lead to increased weight gain and a shorter life- span.

Dry Eyes

If you’ve been overusing your smartphone or laptop, your body is bound to get affected. Our bodies always let us know when something is wrong, and this is once instance that we need to start listening to it.

Whilst sitting in front of a computer, we tend to blink fewer times than we ought to. This causes our eyes to dry out, become red and even itchy. Try and lubricate your eyes while taking frequent breaks from the screen.

Exposure to EMFs

Another danger of technology that simply cannot be ignored, is the exposure to electric and magnetic fields (EMFs). We are exposed to EMFs by simply using appliances such as microwaves, computers, and smartphones.

Today, we use our phones and computers almost every single minute of the day. This means that our exposure to electric and magnetic fields is higher than it used to be a couple of years ago. According to the numerous studies that have been conducted, there’s a possible link between EMFs and cancer.

If you notice that your ability to concentrate has dwindled or are experiencing constant headaches, try and take frequent breaks from your computer or phone. Other symptoms to look out for include dizziness, anxiety, depression, restlessness, fatigue and sleep disturbances, just to name a few. In conclusion, if you are experiencing any of the aforementioned problems/symptoms, be sure to visit a Chiropractor for effective treatment.

Nutritious Meals For School Lunches

Whether you have one child or more, the truth is those mornings can be tremendously busy. From packing the children’s lunch to getting ready for work, mornings can be absolutely crazy and daunting. Adding another list of things to do in the morning is the last thing anyone needs, but sometimes it’s necessary.

Speaking of necessary things to do, ensuring that your children get to take nutritious meals to school should be among them. The importance of starting your child early on eating healthy cannot be overstated, and neither can involving them in those healthy choices. This is because children start forming patterns of their future lifestyle early, especially in a school environment.

Admittedly, you can hardly envision yourself preparing nutritious meals for your children on a busy morning. Yet, with a little motivation, some inspiration, and the right ingredients, you’ll be well on your way to safeguarding your children’s health. To help you out, below are a few ideas for nutritious meals for school lunches.

Peanut Butter And Bacon Wrap 

Let’s face it, Peanut butter and jelly sandwiches are the go-to for school lunches. They are easy to fix, and the children never seem to mind. Take your children by surprise and throw in a new twist by fixing up this wonderful peanut butter and bacon wrap.

Ingredients

Peanut butter

Cooked bacon

Honey

1 wheat or gluten-free wrap

Banana

Method

Apply some peanut butter on the wheat wrap.

Chop the cooked bacon into small pieces before sprinkling it onto the peanut butter covering the wheat wrap. Make sure that you don’t use a lot of bacon. A little will do just fine.

Smear some honey before slicing the banana into pieces. Note, use very little honey. Once the banana is sliced,  place the slices on the same wheat wrap.  Roll it up.

While packing, add some more fruits and vegetables to keep the meal balanced. A couple of sliced carrots, tomatoes and cucumbers on the side will also add some color to the dish.

Hummus And Veggies

Regardless of the veggies, children love hummus. It’s a combination that they simply can’t turn down.

Ingredients

Cucumber

Tomatoes

Celery sticks

Carrots

Some hummus

Watermelon

Chicken/ boiled eggs

Method

Slice the cucumber, celery sticks, and carrots before slicing the tomatoes in half.

Chop the watermelon into small cubes, and place them in a different compartment in the lunch box

Pack all the vegetables together, with the hummus separate.

Add some chicken or boiled egg to keep the meal balanced and enjoyable.

Chicken Salad and Greek Yogurt

This is a perfectly balanced and nutritious food that is easy to make in the morning. You can always meal prep the night before to make it easier on you in the morning. It’s cheap too because it allows you to use any leftover chicken.

Drizzling Greek Yogurt onto the salad is just the icing on the cake when it comes to this amazing recipe.

Ingredients

½ cup Greek Yogurt

1/3 cup of celery sticks

2 cups of chicken

1 cup of grapes

3 tablespoons of fresh or dried tarragon

2 tablespoons of lemon juice

Method

Slice the grapes in half before slicing the celery sticks. Then, once you’ve measured out the rest of the ingredients, mix them all into a bowl. Notably, the chicken should be skinless and shredded.

Make a few sandwiches and add some vegetables such as cucumbers and lettuce to the lunch box. Slice a few apples to add some fruit for a balanced diet.  

There are a number of healthy school lunches that you can make and pack for your children. All you need is to keep the meal balanced, never forgetting to play around with vegetables and fruits as well. Presentation matters as well when it comes to adding appeal to the entire meal.

Conditions That Lead Parents To Seek Pediatric Chiropractic Care

The concept of pediatric Chiropractic care is nothing new, especially with the increase in popularity of alternative medicine practices. The fact that Chiropractic care does not involve medicine makes it even more appealing when it comes to treating children. Today, we know that this type of treatment is highly effective in treating chronic conditions in children such as asthma.  Perhaps you’re a bit hesitant about the idea of taking your child to a Chiropractor. It’s no secret that this type of treatment has often been associated and limited to only adults. Yet, numerous studies, research, and personal experiences have helped bring to light the benefits of pediatric Chiropractic care.  If you’re not quite sure why you’d need to take your child to a Chiropractor, be sure to read on. Below are some of the more common conditions that cause parents to seek pediatric Chiropractic care.  In addition, in our Elizabeth City NC Chiropractic office, we have been taking care of children from day one. 

Sports Injuries

It’s not uncommon for a parent to want their children involved in extra-curricular activities and sports. Not only does it help keep them busy, but it helps encourage better academic performance. However, there are some dangers to having your children engaged in athletic activities: physical injuries.  That’s where a Chiropractor comes in. Instead of keeping your child from playing the sport he loves for fear that he might get injured, keep a Chiropractor within reach. Since Chiropractors are highly trained and knowledgeable, they can detect the slightest danger before it becomes serious.

Autism

A Chiropractor is specifically trained in the treatment of the spine and nervous system. This is the exact reason that qualifies Chiropractors when it comes to providing effective treatment for autism and its symptoms. The type of gentle adjustment provided is designed to directly impact the nervous system positively, provide overall relaxation and treat sensory conditions.

Colic

Colic is a dreaded condition that gets parents on edge from long sleepless nights and restless days. It’s not an uncommon problem and there are various medications that claim to help treat colic.   However, Chiropractic care, which aids in providing relaxation, does much more than treat colic. Numerous studies have found that pediatric chiropractor care tends to improve sleep and decrease tantrums.

Headaches

Most of the time, the cause of a headache is muscle tension as a result of a misaligned spinal bone. Realizing this is the first step towards seeking better treatment methods for your child, especially when it comes to headaches. A Chiropractor helps release the tension in the neck and back so as to provide the necessary relief.

Growing Pains

Another issue that children seem to face whilst growing up is growing pains. They often occur around the arms and legs due to the level of physical activity children tend to engage in. If not dealt with immediately, some of the pain tends to transfer to the spine, increasing the pain tenfold.

Ear Infections

It’s quite common for a child, especially three years old and younger, to suffer from an ear infection. Most ear infections are as a result of a sinus infection or a cold and possibly inflammation in the ear canal or drum. Regardless of the reason, ear infections are painful and uncomfortable.

A pediatric chiropractor helps align the spine and the nervous system in order to strengthen the immune system and remove any irritation to the child.

There are a number of reasons Chiropractic care is extremely popular today. Granted, numerous individuals are shifting to alternative medical treatments due to how safe and effective they have proven to be. Yet, Chiropractic care has more than the aforementioned benefits going for it.  Chiropractic care for children is not a new concept. For over at least 100 years, Chiropractic care has grown in terms of effectiveness and efficiency. It’s holistic, and more importantly, it does not involve the use of medicine. This makes it extremely safe, especially when it comes to the treatment of children.  The fact that it can help a number of conditions is a winning quality that many parents can’t ignore. However, there are a number of parents that still hesitate when it comes to pediatric Chiropractic care. Given the contradicting information provided online, who can blame them?  This article seeks to explain what Chiropractic care for children looks like.

What is Chiropractic Care?

In our Elizabeth City, NC Chiropractic office we focus on the connection between the spine and the nervous system. It’s based on the fact that a problem with the spine will lead to a dysfunction in the nervous system. This, in turn, leads to a variety of health problems, including allergies, ear infections, and headaches.

Chiropractors are trained to treat and adjust any dysfunctions within the spine and nervous system.

Should I Take My Children To See A Chiropractor?

It often seems unlikely that a child would need to see a Chiropractor. We tend to think that spinal issues and muscle pain are often limited to the elderly or those that are athletic. Yet, that couldn’t be further from the truth.

There are a number of conditions, such as colic, that can easily be cared for by a Chiropractor. Chiropractic care is even more important today, more than ever, due to the increase in technological advancements. Our children stay hunched over the smartphones all day, resulting in conditioned termed as hunched back and text neck.

Of course, digital devices encourage children and teenagers to sit all day. This sedentary lifestyle, though seemingly harmless, places strain on our backs and spines. This tends to lead to a number of issues, including neck pain, back pain, and neck immobility just to name a few.

A number of studies prove that spinal trauma can also occur at any age, even at birth. Having a chiropractor check the health and state of your baby are imperative for normal development. Additionally, the fact that babies need to grow and develop, they have to learn how to sit upright and hold up their head, they need the proper guidance that will not compromise their spinal integrity.

What Does Chiropractic Care For Children Involve?

The first thing to note about pediatric Chiropractic care is that it is uniquely tailored for children. This means that the type of treatment provided for children is different and separate from the type of treatment given to adults. The spinal adjustments provided for children are gentle, with the utilization of light pressure to correct any spinal misalignments.

4 Simple and Powerful Everyday Relaxation Techniques

Did you know that unresolved stress you encounter and have to deal with each day has been show to be one of the leading cause of mental issues as well as other health problems? This is why the various relaxation techniques that you will read about in this article are meant to keep your mind, body, and soul free from tension, anxiety, anger, fear and help you find better ways of coping with everyday stress. When you are relaxed mentally, it will significantly reduce the adverse effects on various aspects of your health, such as:

• Decreased muscle tension
• Decreased carbon dioxide production and oxygen consumption
• Improved blood flow to the arms and legs
• Control of breathing
• Greater self-actualization
• Improved mental health
• A significant decrease in smoking and drug abuse – if you do
• Effective in managing migraines, insomnia, anxiety, asthma, ulcers, pain tolerance, fatigue, depression, hypertensives, and much more.

The following relaxation techniques [which we have been teaching for years in our Elizabeth City, NC Chiropractic office] are generally considered safe and may be helpful in managing a variety of health conditions for healthy people. My disclaimer is that there have been numerous reports of increased anxiety, especially for individuals with serious physical or mental health issues, as such, they should consult with their physicians before attempting any of them.

• ü Meditation practices – Particularly those that include breathing and movements such as Tai Chi and Yoga have been found to induce relaxation significantly.
• ü Deep breathing exercises – Ever wonder why you are told to take a breath when you are angry, fearful, or frustrated, and how once you breathe, you feel relaxed? Well, Deep breathing is one of the best ways to lower physical stress because it automatically signals your brain to calm down and relax. So next time either try, 3 to 10 of belly breathing or roll breathing to help you use your lungs full capacity to promote focus and relaxation.

You may feel dizzy the first few times you try roll breathing, therefore do it with caution until you fully master the technique.

• ü Progressive muscle relaxation (PMR) – This is a technique that is based on the practice of tightening one muscle group at a time followed by relaxation and tension release. Doctors have used it to mitigate chronic cancer pain, digestive problems, high blood pressure, headaches, anxiety, stress, fatigue, and chronic insomnia.
• ü Guided imagery therapy – Like PMR, this is a self-awareness relaxation technique that helps you learn how to use words or images so that you effectively steer your thoughts away from the stress, nervousness, anxiety or pain in order to find your inner peace and strength. This relaxation technique can have many physical and emotional benefits because it centers the natural powers of the mind into relaxation, self-awareness, even healing.

What is Breathwork and Why Should You Care?

Some of you may ask, we have been breathing all our lives so, why do we need yet another breathing “trend” that has been popularized by celebrities like Christy Turlington or Gisele Bündchen? Truth is, Breathwork is an ancient technique much similar to practices like yoga and Tai Chi that incorporates Western psychotherapy principles to help you foster self-awareness and nervous system relaxation. Changing the way you would typically breathe in order to reach deeper states of consciousness and awareness is what Breathwork is all about and while it can take many forms, but the basic principle is to use such an exercise to boost your physical, mental and spiritual well-being.

The technique has proven effective mitigating a plethora of condition related to chronic health concerns because it evokes numerous physiological and chemical effects like changing heart rate, blood pressure, and stress hormone levels (cortisol) it can helping you achieve a greater sense of self-awareness and capacity for self-healing even alleviate issues such as:

• ü Mental health problems like depression, stress, anxiety, including anger issues
• ü Trauma and post-traumatic stress
• ü Chronic obstructive pulmonary disease
• ü Labor pains
• ü Irritable bowel syndrome (IBS) symptoms
• ü Asthma
• ü Insomnia
• ü Help with quitting smoking
• ü Remove mental fog to boost creativity thanks to enhanced consciousness
• ü It has been shown to help alter the immune system, high blood pressure, and metabolic function
• ü Help in the management of a condition known as attention deficit hyperactivity disorder (ADHD) in children and adults as well

There are many forms of Breathwork techniques, but the ones that are commonly used and for the sake of first-timers, they include:

Holotropic Breathwork – With the guided help of a certified practitioner, this technique, which is often conducted in groups combines accelerated breathing with evocative music to help you enter a state of mindfulness in order to activate the natural inner healing of your essence, consequently enhances a set of core self-capabilities.

Clarity Breathwork – This practice is designed to not only clear old energies, patterns, conditioning, negative thoughts, and emotions, but it’s also geared at opening new doors for a better life, inner peace, greater awareness of self, forgiveness, and self-love. To fully reap its benefits, you will need the guidance and support from a professional Clarity Breathwork Practitioner who will identify complex issues in your life, consequently, be there to walk you through the many feelings, thoughts, and body sensations that you are bound to experience during a given session. 

Biodynamic Breath and Trauma Release System Breathwork – As the name suggests, this body-oriented therapeutic approach uses breathing, movement, touch, sound, conscious emotional expression and meditation to promote tension release, consequently, arrest the trauma-related “fight or flight” responses. It can help individuals who have PTSD, trauma, stress-related illnesses, anxiety and depression, OCD, burnout, ADD and ADHD, chronic pain, etc.

The effects of Breathwork are apparent, so clear with your physician and join a class today to realize these wholesome benefits.

De-Junking your Kitchen: Healthy Food Substitutes to 3 Common Junk Foods

Don’t you think it’s paradoxical that we, one way or the other tend to love even crave unhealthy foods that we know very well aren’t good for us, yet we eat them anyway? Almost all junk foods either contain too much salt and sugar not forgetting pleasure-inducing artificial additives, which makes unhealthy foods taste so good. Such foods also trigger the release of neurotransmitters called dopamine and oxytocin that induce the feeling of relaxation, pleasure, and enjoyment, therefore, makes us go for second, third even fourth helpings of deep-fried chips or another slice of chocolate cake. 

It’s like we are somehow innately programmed to eat a lot more junk food than we necessarily need, but in essence we are not. But did you know there are healthy-for-you alternatives to most of your sugar-laden, fatty and unhealthy foods? While nothing can ever measure up to the real taste of things like French fries, pastries, candy bars, but the following foods will do a lot more for your health plus your waistline and weighing scale will thank you for it. Keep reading;

Healthy alternatives to deep French-fried chips include:

• ü Baked butternut squash chips
• ü Cinnamon carrot chips with hummus or honey yogurt dip
• ü Roasted plantain chips with salsa Verde or baked taro chips
• ü Baked rosemary and garlic, sweet potato chips – these are particularly tasty
• ü Baked zucchini chips with Parmesan

Great substitutes for “commercial butter” due to its high saturated fat content and ability to induce lactose and casein intolerance include the following oils:

• The monounsaturated fat in olive oil may have many health benefits like reducing the risk of cardiovascular disease, improving blood sugar control and lowering cholesterol
• Coconut oil is a good butter substitute, especially for individuals looking to avoid dairy
• Greek yogurt is not only high in protein, but it also makes an excellent substitute for butter in many baking recipes and foods
• Avocado is a nutritious alternative to butter because it can increase the overall nutritional value of any meal including baked goods too
• Nut butter derived from almonds or peanuts add healthy fats and nutrients to foods

You can replace regular bread that is commonly made from refined wheat, which has been stripped of more fiber and nutrients as a result causes a significant spike in blood sugar even lead to increased calorie intake.

These are the best alternatives:

• ü Ezekiel bread is one of the healthiest there is because It’s made with a variety of sprouted before processing, therefore, they contain lower amounts of unhealthy ingredients
• ü Oopsie bread makes a good replacement for wheat bread
• ü Corn tortillas are both high in fiber and gluten-free making them an excellent option for individuals who are gluten intolerant
• ü Rye bread may have gluten, however, when consumed by a diabetic it causes a decreased rise in blood sugar
• ü Baked sweet potatoes and butternut squash make a tasty and healthy substitute for bread

Strategies That Promote Balance to Your Work-Personal Life

You are not alone if you feel that both your work and personal life are out of “whack” for lack of a better word. Many professionals struggle to find balance and often think that there’s either not enough hours in a day or find it increasingly difficult to switch off, and priorities what’s important to them. Being a Chiropractor in Elizabeth City, NC since 2001 and running a busy practice I can attest to this. 

Striking the right balance not only improves your overall health and general well-being, but it can also boost your morale, even lead to improved performance at work. But why is it such as struggle?  Why are many people terrified of taking much-needed time off work to spend some personal time. Most people will say that they can’t due to mountains of work piling up, others well, they probably aren’t too happy at home, therefore, they would rather spend most of their time at work.

With the constant rise of “always on” work culture, some people claim working long hours are necessary, while 94% of professionals manage to put in 50+ hours a week according to Havard Business School Survey. But did you know that once you have exceeded a certain threshold of working hours, you more likely to either hate your job or personal lives because you are always stressed-out and depressed from the hard commute or trying to get everything done in minimal productive time?

Needless to say, the workforce in 2020 is going to be made up of different generations, and companies need to come up with innovative strategies when it comes to the way employees work and live. If you are struggling to find the balance between work and play, put these strategies in action:

Companies can do their part to support employees by providing them with flexible working hours and appropriate technology. This has been shown to significantly increase job satisfaction, productivity, and lead to higher motivation.

In order to increase employee retention and boost a company’s reputation, a good employer should also support his or her employees’ family time and even encourage them to take their annual leave.

As an employee, learn to separate your work and leave it where it’s meant to be when at home. It all begins with knowing your life purpose, and by so doing, you will not only be clear on where you would rather spend your time and energy, but you will also increase your confidence and feel more fulfilled in your overall life.

An over-reliance on technology during your personal time or spending too much time on the Internet, can create “emotional clutter”, which is the last thing you need. Therefore, the best thing to do is de-clutter your life, be it physical clutter, turning off the news, limited social media or removing toxic people because such things only drain your energy and keep you from thinking clearly. 

You should also consider making a list of all your ongoing commitments and rank them in terms of importance and clearing out the unimportant will help you find balance in your work and life.

At 40 and beyond, it is easier to gain weight than it is to lose. Being a practicing Chiropractor in Elizabeth City, NC for the last 18 years and now at 45 years of age, I can attest to this.  Your muscles get tired more often and the body generally becomes squishier. Therefore, when beach season comes, it is very normal for you to feel like you are not ready. Do not lose hope. Turn back the clock by subscribing to a healthy lifestyle and an exercise regimen. This article will give you the best tips to help you get started.

Stop doing long periods of cardio: Don’t become too friendly with the treadmill. Do you want to melt fat? If that is your goal, increasing your heart rate and maintaining the higher rate is a good way of doing this. This is because it triggers EPOC, which stands for Excess Post-Exercise Oxygen Consumption. Some people refer to this as afterburn. This means that your body will have the capability of burning the calories after you finish your exercise. Low-intensity exercise sessions will not get you to have an afterburn even if you do it for a long period.

Include HIIT Training: HIIT stands for High-Intensity Interval Training. It is a type of training that involves intense and fast moves and lasts for a short period. This training session is good for the reduction of abdominal fat in comparison to other forms of exercise. It is one of the few ways of losing fat fast (if your diet is correct).

Recovery time between workouts: Most fitness experts advise two or three sessions of HIIT within a week. Due to the intense nature of these workouts, resting is essential. It helps a person have enough strength to keep working out and prevents workout injuries. The intensity of the workout should be proportional to the duration of the workout.

Daily walks: Walking is an amazing milestone because it supports optimal health. Experts advise an average person to take at least ten thousand steps every day. It will support being limber, maintain a good cardiovascular function, and prevent atrophy. It will help you shape up and maintain that amazing body all through the year.  If you do them after a meal it helps to balance your blood sugar.

Break up the strolls: Instead of taking a long walk at the end of the day, try breaking up your walks. You could take a break off your desk to take a few steps. This can decrease the risk of developing debilitating health conditions caused by inactivity.

Routine planning: The metabolic rate of the body changes as the body ages. This does not mean that you cannot do anything to increase it. The best way to do this is to watch what you eat and maintain a consistent exercise plan.

Plan according to your body type: Knowing and understanding your body type will help you know how to plan your diet according to your nutritional needs. This will help you to strategize for the long-term and will prevent disappointment.

Hydration: Make sure you drink enough water before, during, and after the exercise. This will make you have enough energy to keep working. Drinking your liquids thirty minutes before and after meals will prevent slow digestion since the water will not dilute the enzymes.

Before I get hate mail/emails, let me start by saying that I am not an MD, DO or an oncologist.  However, being a Chiropractor in Elizabeth City, NC since 2001 I am all too familiar with the pain and discomfort my male patients go through when they get a prostate cancer diagnosis.  My intention with this article is to provide practical tips that have been shown to be beneficial.

The prostate is a small gland the size of a walnut that sits below the bladder near the rectum. Even though prostate cancer is among the most common non-cutaneous malignancy that mostly occurs in men aged 65-years and above, it is still possible to develop early-onset prostate cancer earlier on in life and men with such diagnoses are between 35-54 years old.

As the numbers continue to gradually increase in the last few decades, researchers believe that it could be due to a variety of factors, including:

• A genetic predisposition and even though prostate cancer appears to not be inherited, a man can inherit genes that significantly increase the risk
• Environmental factors like smoking
• Eating a lot of processed meat or meals that that are dangerously high in fat
• When fast-growing tumors in young men are entirely missed during screening

What is Prostate Cancer

Prostate cancer is a slow-growing disease that occurs when abnormal cells begin to develop in the prostate and continue to multiply uncontrollably to the point of spreading into nearby or distant parts of the body. Today, there are different stages and grades of prostate cancers the most common category is grade 3, and unfortunately, men with low grade or low-risk prostate cancer live for many years without presenting any symptoms or without it spreading and becoming life-threatening.  However, a high-grade prostate disease spreads much more quickly and can be lethal, which is why early diagnosis is vital in order to help a patient find the appropriate management strategy.

It is important to note that there may be no symptoms in the early stages; however, some of the common symptoms of prostate cancer in the later stages might present the following signs, and even though you may not necessarily have this type of cancer, it’s essential to seek medical attention immediately-

• Finding blood in urine or semen
• Frequent and sudden urges to urinate
• Weak urine flow including trouble starting or being unable to urinate even when the urge is strongly present 
• Discomfort when urinating
• Pain in the hips, thighs and lower back
• Natural Ways to Prevent Prostate Cancer

Prostate cancer can lead to permanent quality of life-affecting issues, and while there are no known ways to prevent developing the disease, you can reduce your risks by making positive diet and exercise changes including the following natural remedies:

• Consuming anti-inflammatory foods
• Omega-3 fatty acids foods like various seafood, flaxseeds, and walnuts
• A compound called lycopene found in tomatoes, grapefruit, watermelon, and apricots has been found to reduce the risk of prostate, lung, and stomach cancer
• Attend regular screening

Things to avoid include:

• Oils that contain substantial amounts of omega-6 fatty acids
• Sugars and carbohydrates
• Grilled or fried meats

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The inability to get or keep an erection during sex is familiar with many men and unfortunately, symptoms of erectile dysfunction often worsen over time, and if the issue goes unresolved, it can progress from mild to complete sexual ineffectiveness. Even though erectile dysfunction is more common as men progress towards their fifties, many young men also have trouble getting an erection and urologist believe that it could be due to the following reasons:

• ED is particularly common in men who have type 2 diabetes, including conditions such as high blood pressure and heart disease that are linked with diabetes.
• Undue stress, depression, poor self-esteem, and performance anxiety can make erectile dysfunction worse
• Low testosterone can cause many symptoms such as depressions, changes in body composition, hair loss, fatigue and a decreased interest in sexual intercourse
• Smoking has been shown sometimes to increase the risk of developing erectile dysfunction as it tends to narrows your blood vessels and decreases levels nitric oxide that allow blood flow to your penis, which can lead to or worsen ED.
• Excess alcohol intake, especially for men older than 60, can contribute to erectile dysfunction
• A peripheral arterial disease that occurs when the pelvic blood vessels become narrowed due to a build-up of fat and cholesterol deposits called plaque
• Being overweight and living a sedentary lifestyle
• Tranquilizers and specific drugs that are used to treat depression or high blood pressure may worsen symptoms of erectile problems
• If the nerves or blood supply is interrupted due to spinal cord injuries or significant trauma to the pelvic areas, hips or the penis itself, it can result in long term erectile dysfunction
• Avid cyclists who ride for many hours each week have been known to suffer erectile dysfunction as bicycle seats cause pressure on the nerves vital to sexual arousal

Erectile Dysfunction Remedies

More than 50% of men between 40 and 70-years old experience moderate to severe erectile dysfunction (ED) and even though some are understandably reluctant to discuss the problem with their doctors doing so can help get your sex life back on track especially if the issue is linked to obesity or stress.

Natural remedies are always my first go-to recommendations as a Chiropractor in my private practice in Elizabeth City, NC.  Even though erectile dysfunction as a result of nerve damage from diabetes or heart disease often gets worse and typically not reversible, there are a few natural things that will inherently improve things down-under. For example:

• Regular exercise
• Quitting smoking
• Enhancing your diet with foods that are good for your prostate, penis health and blood flow like tomatoes, folic acid/folate and magnesium-rich spinach, coffee, apples, chili peppers and avocados for enhanced libido, carrots, oats, etc.
• Counseling to reduce performance anxiety

First of all, let me say that as a Chiropractor in Elizabeth City NC - I am not a counselor, therapist, psychiatrist, etc and have no formal mental health training but I do have a passion for helping people naturally and this topic is too important not to cover.  Depression is a common but serious mental illness that manifests itself in many forms, and if left untreated, it becomes progressively challenging to overcome to a point where it turns debilitating and even life-threatening. Depression among men can interfere with everyday life, such as working, studying, sleeping, and difficulty eating. It is a serious disorder that leaves a person feeling despondent, helpless, completely detached from the world and if nothing is quickly done to resolve symptoms of depression, could lead to a plethora of health issues even result in suicide.

What is Depression

Researchers argue that mental disorders, such as depression and anxiety, are caused by a chemical imbalance in the brain when there is either an under or overabundance in chemicals called neurotransmitters like serotonin, norepinephrine, dopamine, etc. that facilitate communication between nerve cells. Displaying signs of depression will differ significantly from person to the next, but a chemical imbalance in the brain can present symptoms including:

• Feelings of impending doom, intense anger, worthlessness, sadness, helplessness, restlessness, irritability, a lack of empathy, extreme mood swings, etc
• Alcohol or drug misuse to hush the symptoms
• Diminished levels of energy accompanied by unexplained fatigue
• Isolation from people
• Lack of sleep or oversleeping
• Loss of appetite or overeating
• Spaced out concentration
• Neglecting responsibilities and a lack of interest in life
• Hearing voices
• Having suicidal ideations even attempting suicide

Unfortunately, many men wear a stoic mask and would rather bury their emotions deep inside and suffer in silence that let people see their struggles and flaws. Consequently, this leaves them with underlying feelings of intense anger and frustration. According to the World Health Organization (WHO) among the 300 million people living with depression, nearly half of them don’t get treatment, primarily due to the stigma surrounding mental illnesses. This is particularly true for men who are atypical to some of the most common symptoms of depression.

Coping and Managing Depression

If you are or a loved one is actively presenting with the above symptoms, it is crucial to understand that depression is a severe illness, not weaknesses and you have nothing to be embarrassed or ashamed about because it can be managed. Seeking a multifaceted treatment plan that combines counseling, medication in more extreme cases, including complementary therapies, such as biofeedback can significantly help you lead a full, productive life.

It is not uncommon for men to have had trouble communicating what they're feeling let alone figuring out how to talk about depression. Rest assured knowing that there are a few key steps you can take toward managing and dealing with depression:

• Exercise regularly, get plenty of sleep, eat healthy meals and minimize your alcohol intake
• Accept that you can resolve your problems with therapy rather than self-medicating
• Look for ways of sharing your feelings
• Practice deep breathing, meditation, prayer or stretching to manage your stresses

If you have thoughts of harming yourself, tell someone or call the National Suicide Prevention Lifeline right away and talk to a trained counselor.

Eating a well-balanced diet with plenty of fruits and vegetables including exercising for 150 minutes or more each week are two of the best things you can do to ensure that your ticker operates at its optimum. These are recommendations that as an Elizabeth City NC Chiropractor I share as good health practices for anyone.....they just so happen to be super beneficial for heart health.  But did you know that there are other major contributors to heart health? For example, having untreated high LDL, or “bad cholesterol,” can significantly increase your risk of coronary disease and from a preventative standpoint, it should preferably be below 160 – even though this has been the “gold standard” for years it is becoming more controversial as to its efficacy. Other risk factors for heart disease include:

• Your personal and family health history
• Your blood sugar levels over the past 3-months - should be less than 5.7 and fasting glucose levels at less than 100
• Your current weight and body mass index (BMI) – ideally you should aim for a BMI of 25 or less
• Your age and level of physical activity
• Your blood pressure, which should be 120 and diastolic level less than 80
• Increased CRP – C-Reactive Protein (an inflammatory marker on your bloodwork)

Even if you can’t hit these numbers your goal should be to focus on a healthy lifestyle and modifying risk factors and if your current numbers are tipping the scale in the wrong direction, your first step is to have a sit-down with your GP because taking decisive preventative action can significantly mitigate your likelihood of developing heart problems. According to the Centers for Disease Control and Prevention (CDCP), half of the adult men, including 20% of adult women in the US have a heart that is five years older than their chronological age. The genes you inherit from your parents may play a role, but the risk factors for heart disease as a result of premature aging puts you at a higher risk for heart attack, stroke, stiff calcified arteries, thickened muscle tissue, etc.

While some of these conditions cannot be improved, the majority are under your control, and you are never too old to reduce your risk factors. So, here is what you can do:

• Increase your daily physical activities because having a modified exercise program will keep your weight and blood pressure under control, deliver oxygen throughout your body, even reduces undue stress on your heart. Combine 30-minutes of moderate-intensity aerobics, 2-3 times per week of full-body resistance training and strength-training workouts and stretching to enhance exercise performance and overall flexibility
• Avoid trans fats, too much table salt, sugars, swap red meat periodically for omega3-rich fish and chicken, and increase your daily intake of fiber with 4-5 servings of fruits and vegetables.
• Keep your blood pressure and cholesterol in the normal range and have regular checkups to mitigate diseases that can weaken your heart
• It is absolutely necessary to stop smoking and minimize drinking alcohol if you do
• Listen to your body for unusual symptoms like chest pains, shortness of breath, swelling in the legs, unexplained fatigue, heart palpitations, dizziness, exercise intolerance, etc. Contact your doctor immediately if any of these symptoms develop and persist.
• Get enough sleep and always keep hydrated

Women’s Health: The Ultimate Guide to Creatine Supplementation

Have you ever come across the term “Creatine”? Probably you might have come across someone at the gym who is consuming a drink pre-workout. Have you ever wondered what it is? You have probably heard your trainer or fitness enthusiasts say this term next to you in the gym. Should you be consuming it? Is creatine good? These might be some of the questions running through your mind when you came across this term.  Before we get into the details, as an Elizabeth City, NC Chiropractor and fitness enthusiast I have been taking creatine daily for years. 

What Is Creatine?

Take note that creatine is not a steroid. This is a misconception, which most people use to single it out from their fitness routine. Creatine as a compound is not linked to hormones. This compound was discovered in the 1800s to be primarily found in mammals. The liver naturally produces it through the following amino acids: methionine, glycine, and arginine. However, unlike other amino acids, creatine is not viewed as a protein. This is because of the metabolism process that it goes through, which excludes the removal of nitrogen through the kidneys and out of the body.

Commonly Asked Questions about Creatine - How exactly does creatine work?

When you ingest certain before your workout, it will help the muscles in your body to work longer and harder. This means that as your muscles cells use the body’s energy levels to work, the creatine comes in to help sustain this energy by replenishing the fuel in the cells. Scientifically, the muscle cells have an energy unit known as ATP, which stands for adenosine triphosphate. This is the energy unit that creatine works to replenish through combining with a phosphate (Pi) molecule in the boy to form a phosphocreatine compound (PCr). This compound aids in muscle cells energy metabolism especially when it comes to activities that require shorter outbursts of energy such as sprinting.

Expend your ATP to allow your muscles to contract when you perform high energy level activities such as lifting weights. The expended ATP forms two products, which produce energy. They are the phosphate molecule and the adenoside di-phosphate compound (ADP). This helps the body muscles work longer and harder thus enabling you to burn fat and build more muscle without getting tired easily.

As a woman, how can you increase your chances of becoming a creatine responder?

Yes, there are a number of ways that you can apply to your daily routine to increase your chances of becoming a creatine supplementation responder.

Consistency and patience. We have seen many of the Elizabeth City, NC area women become impatient and discontinue the use of creatine supplements even before the supplements had enough time to accumulate and work. It might take about two months of consistent use for it to have any effect.

Ingest enough creatine. The creatine level in the female form is higher than that in the male form. This means that women have to consume more creatine supplements than males. It is advised that a woman take about 0.1 kilograms of a kilogram of their weight in a day. In addition to this, the first week should have a higher dosage, which is estimated to be about 0.3 kilograms per body kg in a day.

Consume creatine alongside a healthy dose of quick-digesting simple carbohydrate. Sources of this include dairy products such as yoghurt and milk, juice, and even fruit, among others. They boost the insulin levels that increase the movement of substances present in the blood to the muscle cells for storage and use. If creatine is present in high amounts in the body then insulin is more likely to support its accumulation in the muscle tissue, this is why you should take it with a quick-digesting simple carbohydrate. Alternatively, you could use it with a meal or post-workout shake.

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Unlocking the Relationship Between Intermittent Fasting and Its Effects On Women’s Health and Hormones

Intermittent fasting is popular for drastic weight loss. It has numerous effects on the body apart from this including cognitive function improvement, stamina, motivation increase, and boosting energy levels. This diet seems very promising; however, it does not benefit everyone. Studies show that some people have reported experiencing negative effects from engaging in intermittent fasting, especially when it comes to female hormones. This could lead to early menopause and even reproductive system issues. This article will help you identify some of the pros and cons of practicing this diet as a woman.

How Does It Work?

This type of fasting requires a person to fast for up to forty-eight hours and rely on liquids solely. Afterward, a person can then have an eating window. There are various methods of intermittent fasting and some seem more intense in comparison to others. Below are some of the positive effects of practicing this diet we have seen at our office Jones Family Chiropractic.

It boosts neurotrophic growth factor production. This relieves a person from brain-related issues such as neurodegenerative diseases like Alzheimer’s and depression.

It improves the insulin sensitivity for overweight women.
It reduces inflammation and oxidative stress.
It increases the response to cell stress.
It boosts energy levels in the body.
It increases lean body mass.
It helps sustainable weight loss.
It helps stabilize and regulate hormonal imbalance.

On the other, women are very sensitive to this diet because this diet depends on starvation signs. This is because the female body is wired to increase its production of hunger hormones when it senses that it is about to experience famine. These hormones include leptin and ghrelin. In addition to this, the body shuts down the reproductive system when it senses that there is food scarcity. This protects the body from potential pregnancy. Thus, for women, the following are some of the negative effects of practicing intermittent fasting that we have seen in our office here in Elizabeth City, NC:

Issues with sleeping patterns
Fertility issues
Depression and anxiety
Ovary shrinkage
Metabolic stress
Amenorrhea and irregular periods

The woman’s body experiences a domino effect. When a hormone is not functioning as it is supposed to, the others are thrown off. This includes blood pressure, metabolism, digestion, and even the energy levels in the body. However, with all these setbacks, intermittent fasting could still help you reach your goals comfortably. You can engage in it without disrupting your hormones.

Tips for Women On How to Go About Their Intermittent Fasting

You need to approach intermittent fasting in a relaxed way. Apply the following guidelines:

• Stick to light exercises on the days that you practice fasting. These exercises include gentle stretching, jogging, walking, and yoga.
• Drink a lot of fluids when you fast such as water, herbal tea, and bone broth.
• On the first two to three weeks of fasting, make sure that you do not follow up your fasting on consecutive days. For example, if you begin with a sixteen-hour fast, practice this for three days and not the entire week.
• Do not fast for more than twenty-four hours until you have done intermittent fasting for several months
• Regulate your fasting days to twelve and sixteen hours

A Woman’s Guide to Reducing Sugar Cravings

Sugar cravings are very common for women especially before and during their menstruation. In fact, various health experts think that it could be the main reason for not sticking to a healthy diet. You should know that cravings stem from the brain rather than the body. When the brain feels the need to get a reward it seeks out a craving. This brain reaction stems from the fact that women experience a lot of hormonal imbalance during their menstruation, which could alter the chemical nature of the brain making it seek rewards in order to satisfy the sugar craving. If you are able to regulate your consumption, then you can go ahead and satisfy your craving.  However, if a single bite will make you binge-eat then you should try your best to fight the urge. This guide will help you learn the ins and outs of regulating your sugar cravings in the same way we have helped so many in the Elizabeth City, NC area.

Six Ultimate Tips of Dealing with Sugar Cravings

Satisfy your craving with a filling healthy meal: A craving has nothing to do with hunger. This means that you could be very satisfied after enjoying a meal and still have some room to consume your sugary treats. This is because the brain is the pleasure center and it desires a specific sugary treat for pleasure. This has to do with the dopamine released in the brain that works for the reward system. This is why it is very hard to resist the urge. A healthy meal might help you fight the urge but stocking your home with healthy treats such as nuts and fruits will help you try to deal with the urge. Other foods you could opt for include eggs and fish. This is the best option for those of us who are striving to lose some weight.

Hot showers: Some people have reported that they get relief from hot showers when experiencing sugar cravings. The water should be uncomfortable enough to diverge your brain’s attention from the cravings. The shower should last between five and ten minutes. This will give off the feeling that you get when you visit a sauna.

Taking walks: As a holistic integrative nutrition health coach, this is one of my favorites.  If you prefer running, then go at it. This will help you create some distance between you and the source of craving and it will help your body release the endorphin chemicals that will help you fight your urge. If it is not possible for you to take a walk or run, then the best option would be to try out some indoor exercises that help you get the same chemical result. This includes squats, push-ups, and Burpees among other body weight exercises.

Get rid of the junk food: If you store junk food in the vicinity, then fighting the urge will be fruitless. You will definitely succumb sooner rather than later. Thus, you need to get rid of them and replace them with healthier options.

Hydrate: Some people report that after taking a few glasses of water, their cravings reduced. Thus, you could try this option.

Eat sugary fruits: This includes apples, oranges, bananas, and even melons, among others. The sugar from the natural source might help you satisfy the urge to eat processed foods such as ice cream.

Foods And Supplements That Support Detox

Do you want to enjoy optimum health and live a long life full of vitality? If you are thoughtful about healthy living, you need to make healthy lifestyle choices. Many people think that having the right dietary decisions is enough to make them stay healthy. Others consider that it’s all about watching their calories intake and workouts. But, there’s something more to do – Detox!

Detox is the process of helping your body to flush out toxins and other harmful chemicals that exist in the bloodstream. The body has its unique way to detox. However, some toxins like heavy metal toxins are burdensome for the body to expel and thus require support to detox.

One of the best healthy living choices is to eat great. We are what we eat, digest and assimilate. If we continuously feed our bodies with processed and refined foods, non-organic foods and other delicacies that are toxic, this alters the optimum functioning of our body systems, and this may hinder the effectiveness of how the body expels these toxins.

To support optimal healthy and effective detox, some recommended foods and supplements promotes body cleansing.

Here are some of the foods that help your body to detox naturally

-    Chlorella

-    Ginger

-    Turmeric

-    Spirulina

-    Garlic

-    Organic apples

-    Beets

-    Green leafy vegetables

-    Broccoli sprouts

These foods and others related offer enormous detoxification benefits. Eating foods rich in vitamin B1, B3 & B5, B6 & B12 is an excellent way to cleansing your body. During drug detox, vitamins and minerals are known to aid effective detox.

Take Care Of Your Liver; It Is One Of Your Most Important Detox Organs

Detox should be done at the cellular and organ level. If you want to detox your liver, probably after years of various poor lifestyle habits or never detoxing, garlic is a perfect choice. It functions by activating the liver enzymes responsible for helping the body flush out toxins naturally. Fermented foods, walnuts, and ones listed above are great for liver and gut cleansing. Apple cider vinegar is not only powerful in its healing properties but also a great for detoxification. It helps to remove toxins from the liver.

Which Are The Best Supplements For Detoxification

When it gets difficult for you to meet your nutritional requirements for effective natural detoxification, supplementing is the next big thing to do. However, not every supplement you find in your local stores is great for detoxification.

If you are planning to support your detox with supplements, here are some of the best supplements:

-    Glutathione, N-Acetyl Cysteine (NAC), Liposomal glutathione, Acetylated glutathione, Alpha- lipoic, Selenium, Chlorella and spirulina, Activated charcoal, Milk thistle – helps remove existing toxins that accumulate in the liver as well as restore damaged liver cells for optimal functioning.

Dandelion tea – powerful in controlling effective natural detox as well as optimal functioning.

Before you buy detox supplements, contact your healthcare professional that is trained to give guidelines on the right products that work for you. Factors like physical health, pregnancy or breastfeeding should be considered before supplements are consumed.

Conclusion

Everyone can achieve their health goals and stay young for a long time. Stick to healthy nutrition, exercise regularly, get sufficient sleep, see your Chiropractor regularly and rest. Also, avoid stress and never compromise your health standards. To gain optimal health, eat foods and supplements that support detox.

Why Heavy Metal Detox Is A Must Do Thing For You

The idea about detox is going viral in the world today. Millions of people are aware of the need to flush out toxins from their bodies. Detox is essential for a healthy living. Today, let’s talk about metal detox and how to go about it in simple steps.

Understanding Heavy Metals

What are heavy metals? These are free occurring dense semi-metallic or metallic elements. They occur naturally in the soil, then to the water and also in the air. Harmful metals like mercury and lead are toxic and problematic in our bodies.

The primary sources of heavy metals are auto exhaust, cigarettes, cookware, water, dental fillings, some teas, coffee, seafood, medicines, makeups, deodorants, vaccines, and gasoline additives among others.

What Is Heavy Metal Detox? Why You Need To Detox

Heavy metals are linked with causing many diseases in the world. These toxins are introduced in our environment at alarming rates and thus the rise of health challenges. Heavy metal poisoning leads to symptoms like fatigue, acne, headaches, mood swings, joint aches, severe bad cravings, sleeping disorders, weight gain along the waistline, reproductive problems in women among others.

If you are experiencing such symptoms, you may need to do heavy metal detox before severe and complicated health challenges catches up with you.

Long-term exposure to heavy metals toxins can severely damage and affect the functioning of body organs like brain, kidneys, blood composition and liver among others. It can also cause progressive degeneration of physical muscles or neural system.

The most important thing to do is to do heavy metal detox and flush them out from your bloodstream before it becomes severe and cause chronic diseases. You can do heavy metal toxicity tests to monitor your health status. Hair mineral analysis test is one of the recommended criteria for heavy metal toxicity and other health factors like blood sugar levels, inflammation, and metabolic rate.

Is Heavy Metal Detox For You?

Different metals require different detox methods, and therefore particular caution is to be taken to ensure a safe detox. For a safe and effective detox, call your healthcare professional who is trained for guidance and support.

However, there are natural ways to detox from heavy metals. These are the things you can do on your own to help improve your body’s detoxification mechanism and prevent you from getting into more severe problems.

First, do a hair mineral test and other tests to determine the level of toxicity in your body. Drink plenty of water (filtered), do routine exercises, and eat an anti-inflammatory diet. An infrared sauna is also a great thing to do. Ask your doctor to recommend the right supplements for your situation.

Conclusion

Heavy metals are everywhere in the environment we are living in and thus unavoidable. Therefore, we are all victims of their toxicity. If you have never had a heavy metal detox before, the best time to start is now.

Talk to a professional health provider for testing and recommendations before you start. Pregnant women, nursing mothers, babies should not do a heavy metal detox; and individuals with chronic health disorders need special caution before they do a detox.

Then, this should not end here. If you care about the health of your loved ones, share this information to educate them of heavy metal poisoning. You can help transform someone’s health and potentially save a life.