(1) TAKE THE SELF ASSESSMENT TEST:

​Assess your BALANCE by using a 10 point scale for each of these areas. I rate my areas 0-10, 10 meaning I am knocking it out of the park! 0 means I need a drastic change in my daily habits to restore it.

(2) CREATIVE WAYS TO FIND BALANCE DURING COVID19:

The trend I am seeing is that patients are having a hard time transitioning into their new SOCIAL patterns of life. My encouragement to you is to get out of your box of the old norm and create your new norm during this season.

Quercetin is a plant based pigment/ bioflavonoid supplement found in many foods from onions, and peas, to green tea and apples. Condensed into a supplement, it is the little known immune booster that may be exactly what we need during this time of crisis. From viral infections to free radicals, taking this compound can assist your body’s fight to stay healthy and balanced.

Viral Infections
In light of the current COVID19 pandemic, quercetin may be exactly what we need to take with our daily supplement routine. A 2015 joint study between the New York Blood Center and the State Key Laboratory of Organ Failure Research in China showed that quercetin inhibited viral infection of H1N1 and H5N1 Influenza during the early stages of infection. In a separate study quercetin was shown to have similar inhibitory/virus blocking effects on the other well-known SARS corona virus (similar shape to COVID19 but a different strain of Corona virus). Since Quercetin has shown promise in the EARLY stages of these viral infections, its best to take regularly as a supplement, such as the various ones available to purchase below by Designs For Health.

Allergies
​Now that the trees are in full bloom, quercetin can aid the body with its anti-inflammatory properties. This flavonoid affects histamine producing mast cells and allergy specific white blood cells called basophils. Less histamine production leads to less puffy inflammation as our bodies are barraged with the yellow dust of Georgia’s spring pollen season.

Antioxidants and Inflammatory Diseases
​Quercetin shows strong antioxidant properties, showing it may be beneficial against various diseases, including an adjunctive therapy to cancer, and treatment for cystitis and prostatitis. It also has applications in managing gut inflammations, and is currently being researched for its ability to protect neuropathways.

Supplements Available
Quercetin is recommended in doses of 500mg per day for general use, and can be taken in these various Designs for Health supplement available via the links below.

Sources:
​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728566/
https://jvi.asm.org/content/78/20/11334
https://www.ncbi.nlm.nih.gov/pubmed/21445799

In light of COVID19, we are aware of how this has affected many businesses and lives as stores are shutting down left and right. At the Alpha Spine Center, we are taking precautions to minimize contact while still providing the NUCCA care you need to ensure your body’s nervous system and immune system are communicating at there best! We are here to help you as long as we are allowed to stay open! Here are some procedures we are doing to ensure your health and safety during your visit as we abide by the Federal guidelines.
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• We have a $900 Surgical Grade Clean Air Purifier by Airpura Model UV600 HEPA to keep the air clear of pathogens and particulates. HERE is a link to the companies website. You can also purchase it on Amazon.com and other clean air companies on the web. These are the same units used in surgical centers to clean the air 99.9%. Click HERE for more details. 

• Social-Distancing - The recovery room will remain closed to avoid shared spaces. Each patient is brought right back to a room to help with Social-Distancing. We encourage resting in the car for 10 minutes to allow the NUCCA correction to set before departing.

• All surfaces and door handles are disinfected after each patient with disinfectants.

• Extensive cleaning of all surfaces throughout the day.

​Most importantly, there are steps YOU can take to STAY HEALTHY!

​The Immune System - The immune system consists of various biological processes that protect the body against pathogens and disease. It operates at a threshold and can be compromised when it is overloaded or the body is overly taxed. Some factors that can lower our immune system’s ability to defend against sickness are high levels of stress, lack of sleep, staying hydrated, sedentary lifestyles, alcohol and drug use, poor diet, smoking, and exposure to allergens and food sensitivities. Our body has defenses against viruses, bacteria, parasites, and other pathogens that make contact on our skin and get into our body through the mouth and nose and other orifices. The immune system is constantly protecting us from getting sick at any given moment, so here are some tips to keep it working optimally during this pandemic.

1) NUCCA Care - First and foremost, NUCCA treatments are essential to free the body of interference in the nervous system and decreasing physical stress on its function. The nervous system and immune system work hand-in-hand. If nerve response is compromised and less efficient, the immune system will not operate at full potential either. The NUCCA adjustment allows for increased blood flow to the brain, the control center for ALL body functions, allowing for more oxygen and nutrients to nourish this vital organ. It helps the Autonomic Nervous System to work at its full potential in order to manage the external and internal stresses of life. The sympathetic and parasympathetic nervous system are the two parts of the autonomic nervous system (fight/flight response to stress). When the NUCCA correction is performed it increases the abilities of these two systems to function. During this season, we will remain open as long as we are legally able to during this national crisis. ​

2) Exercise - The gyms may be closing! But there are plenty of alternative means to stay active and keep your body healthy and strong. Consistent exercise bolsters the immune system by reducing stress hormones that lower our immune response. It also decreases inflammation in the body, allowing our body to respond to physiological pressures from pathogens. Hiking and running are great ways to get out while still socially distancing yourself from others. Online workout programs range from cheap to free, and can be done from the comfort of your living room! I personally enjoy www.beachbody.com which is only $15 to enjoy a wide range of exercises for all types! Tight on money? YouTube is flooded with all sorts of work out routines, yoga sessions, and exercise tips! One of my favorite Yoga sites is Yoga by Adriene ​

4) Pound that Vitamin C - We recommend taking around 2000 mg per day, whether it’s a supplement or a powder packet. You can take more due to the fact Vitamin C is a water-soluble vitamin. You know you are taking enough if you start having soft stools. Here is a link describing the difference between water-soluble vitamins versus fat-soluble.

Vitamin C is involved in many immune system processes. Chiefly, it encourages the production of pathogen and infection-fighting White Blood Cells known as lymphocytes and phagocytes. It also helps our skin remain healthy, allowing for better pathogen protection on the skin's surface.
Try DesignsForHealth available through the ASC.

Here is the link to order the products we are recommending:

Click HERE and sign up, and the order is shipped directly to your door:
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— Immune Support Packets
— Liposomal
— C+BioFizz
— Stellar C​

5) Vitamin D and Zinc - Take some time to isolate yourself on the porch or on a solo walk to soak up the rays. Sun exposure allows your body to produce much needed Vitamin D. Most Americans have a Vitamin D deficiency. We recommend supplements which are available at the links below, and are especially needed after these last two months of constant rain here in Georgia. Need access to a supplement, try Designs For Health through the ASC:
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— Vitamin D Supreme
​— Zinc-Supreme

​7) Allergies - Many of you, like myself, may already feel the itchy eyes and irritation of spring pollen in the air. If you are someone who suffers from seasonal allergies, limiting your outdoor time during the threat of COVID19 will allow your body to stay below its immune threat threshold.

​Stay indoors and breathe in clean air!

10) Pray and Meditate - The verse 2 Timothy 1:7 comes to mind during this season. “God did not give us a sprit of fear, but of power, love and sound mind.” It is important to be prepared, but not to panic. Stress is a major effector on the immune system. Keeping our hearts, minds, and spirits calm will reduce stress hormone release and keep the immune system healthy. This is a unique time for many of the economic, social, and health consequences of this pandemic are serious, but not insurmountable. ​

11) Bring Balance to Your Day and add Some Joy and Laughter to the Day - There is a lot of serious news out there. Balance you day with some laughter with the family, watch a comedy skit that brings a smile, play a game with the kids, play chase, or turn the news off and listen to an inspiring song. Many cultures in hardship use song and dance to help balance difficult times. The key is to Remain calm, be responsible, and take a deep breath as life slows down for the unforeseeable future.

We are here for you during this time. Correcting your spine and managing your acute pain is an “essential service” we will continue to provide during this time. We have changed our flow in our office to make sure social distancing is observed by bringing you directly to your treatment room. You can also call us from your car when you arrive so we can call you in for when we are ready for you to be seen. 
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​For further information we will use our text messaging and email system to keep you informed.

In this together,
Dr. Bryan Salminen and the ASC Team

April showers bring May flowers, and getting out in the garden brings benefits for your well being and physical health! Gardening goes beyond merely beautifying your home: A 2017 research analysis of multiple studies from around the world published in the Preventive Medicine Reports shows a wide trend of gardening health benefit that range from reduced depression and anxiety, weight loss, increased satisfaction and well-being, as well as a sense of community.
Roll up your sleeves and get your hands dirty to enjoy the following benefits of gardening:

• Vitamin D - Being outside and in the sun is crucial for our body to produce enough Vitamin D. It is one of the chief vitamins in our body that allows our body to absorb calcium and maintain healthy, strong bones! In fact, a 2009 study in the US shows a positive correlation of stronger bone density.
• Weight Loss -  gardening and landscaping is a moderate physical activity and burns calories at a higher rate than going on a walk the same amount of time. In a study done by the American Journal of Public Health, men and women who were involved in community gardening had lower BMI’s (body mass indexes) than those not involved.
• Decreased Dementia Risk - According to a 2006 study on lifestyle factors and risks of dementia, gardening “could lower the risk of dementia by 36 %
• ”Improved Mood, Less Stress - A study from the Netherlands showed signs of lowered stress. After completing stressful tasks, subjects who gardened rather than read inside reported better moods and showed lower levels of the stress hormone cortisol. 
• Well Being - Being in contact with nature is shown to boost the mood and relax the mind. It is also shown to provide a sense of community, as community gardening provides opportunities for social interaction.

​While these are all great benefits that can come from gardening, be aware of potential risks to your spinal health! Bending over and manual labor puts stress on the spine. Gardening with proper posture and alignment to protect the nervous system, improving your body’s physical strength, and maintain a strong core through exercise will allow you to garden longer with less risk of injury. Ask you ASC doctor for care and tips to enjoy the benefits of gardening without putting your back and body at risk!

Finally! All that cold weather is going away, and the flowers are blooming, the grass is growing, and many of us are finally ready to get outside! But for many of you, Spring means weeks of sneezing, runny nose, and coughing!

Allergies are caused by an overreaction of the immune system to foreign substances in the body. This could be pollen, pet dander, dust, or some foods. These allergens build up in the body until a threshold is reached. When the threshold is triggered, the immune system kicks in and has specialized white blood cells that release histamine into the body (the hormone responsible for the inflammation we experience). Everyone’s immune response and level of thresholds to different allergenic substances vary from person to person, which is why some people have different food allergies, or get hit worse when the trees start to bloom! When the sniffles hit, and the eyes scratch, your relief can sometimes be just a drugstore counter away. However, an increasing number of allergy sufferers say the road to relief is through a variety of all-natural ingredients and supplements that studies show can help, all without the side effects of antihistamine drugs (such as drowsiness, dizziness, nausea, moodiness). Here are some researched natural remedies you can check out!

• Butterbur - One of these natural treatments is using herbal and nutrient supplements! One such herb is the European butterbur. The extract from the root of the butterbur shrub has been used since the Middle Ages to treat fevers and more recently for coughs, asthma, headaches, and hay fever. It is safe and most people tolerate it well! In a study performed by the American Academy of Allergy, Asthma, and Immunology, a group of British researchers found that butterbur was is effective at reducing symptoms for grass allergies!
• Grape Seed Extract – Nutrients that help fight allergy symptoms are also found in grape seed extract, and a compound called quercetin. Both of these are especially abundant in red wine, but can also be taken as a supplement, and are “most effective when in conjunction with Vitamin C.” It is said to reduce our body’s histamine production, the primary cause of inflammation during an allergic reaction. Some other helpful herbal supplements are dried nettles and goldenseal.
• Spice Up Your Meals - Another method to battle allergies is looking to the kitchen to cook up some relief in the form of spicy foods! “Experts say the spicier the dish, the more likely it is to clear nasal passages” Use spices such as cayenne pepper, hot ginger, fenugreek, or just onion and garlic to help clear up those sinuses!
• Omega-3s - Break out the nuts and cook up some fish! In a German study published in an allergy journal, they found that those who ate foods high in Omega-3 fatty acids were less likely to suffer allergy symptoms. Omega-3s help fight inflammation and are found in cold-water fish, walnuts, flaxseed, and grass-fed meat, and eggs!
• Foods to Avoid - Gluten and Dairy products are known to increase mucus production in our bodies. People find relief from runny noses and congestion by limiting intake of these foods. Gluten sensitivities can show symptoms such as headaches, indigestion, stomach cramping, drowsiness, and general inflammation of the body. It is found in processed wheat, rye, and barley, products such as pastas, breads, pastries, crackers, and other processed snacks. Dairy comes in many forms from cheeses, butter, milk, cream and yogurt. Luckily, these days it is easy to find nondairy and gluten free substitutes at the grocery store. Other foods to avoid are processed foods, alcohol, peanuts, wheat, chocolate, and sugar are known culprits that act as a catalyst for hay fever.
  Be Aware of Your Sensitivities - Finally, try cutting out foods that provoke mild sensitivities or upset stomach. Cutting out food that you are intolerant to better keep your body under the allergic threshold, especially while you are bombarded with that spring tree pollen. Common insensitivities range from person to person. Some of these include intolerance to eggs, gluten, dairy, and soy products.
  

​Be Aware of Your Sensitivities- Finally, try cutting out foods that provoke mild sensitivities or upset stomach. Cutting out food that you are intolerant to better keep your body under the allergic threshold, especially while you are bombarded with that spring tree pollen. Some common food sensitivities to be aware of are gluten allergies and lactose intolerance in pasteurize dairy products.

As the cold weather sends its ice and occasional snow here in Georgia, it can be exciting for the students as they get to miss school and spend the day sledding and throwing snowballs. But for many, it is a nightmare of car accidents and traffic, and plenty of opportunities to slip and fall on that sneaky ice. As we get older, it becomes much more difficult to recover from slips and falls. To help you prepare for those slippery winter surfaces and hold your adjustment this cold season, here are some tips and tricks to protect yourself:
On top of many other health benefits, regular exercise and strength training prevent you from injury during a fall by strengthening muscles that support your body. Strength training also prepares your body to take on the stress of winter sports from skiing to ice-skating! Strong muscles can take some of the pressure of your joints during vigorous downhill sports or when you catch yourself from a fall, preventing a more severe injury. For those over 40, strength training also slows the decrease in bone density over time.

• Stretching will help your body be more elastic and flexible when faced with a fall. A rigid, stiff body us more prone to injury on impact.
• Wear the right shoes! When it’s icy outside, have a set of shoes that have non-slip features and are made to give you more traction. There are plenty of boot styles that not only give you more grip and have good tread, but they also support your ankle to prevent injury! Some of the best ones are also water-proof/resilient, so they are just as comfortable to wear shin dip in the snow as walking the city streets on a cold winter day!
• How you walk on ice is essential. When you can’t avoid those icy patches, or are uncertain if a surface is slippery or not, take short, flat steps and take it easy! (kind of like a penguin).
• Be prepared when you know an ice storm is coming and salt your driveway/walkway. This preparation prevents ice from forming. Kitty litter is also a good substitute for road salt.
• If you DO fall, learn how to fall correctly, to prevent injury! These are some tips on how to fall correctly from Hollywood stuntmen and stuntwomen!
  • First, don’t panic and stay loose.
  • Keep your joints bent instead of rigid. Doing do softens the impact and prevents you from breaking your bones.
  • Protect your head! According to professional stuntmen and stuntwomen, you want to tuck your head to the chest if falling backward and turn your face to the side if falling forwards
  • Try to land on the meaty parts of your body, and avoid landing on the boney parts and spread out your body to prevent any concentrated impact!

Even with a good fall, it is important to get you or your loved ones checked at the Alpha Spine Center to correct any spinal and joint injury that could have occurred from a slip and fall! For tips on exercises and practices that can help you avoid injury and hold your NUCCA adjustments better during these winter months, consult with one of your ASC doctors during your next visit!

Shockingly, only 1 in 3 adults engage in the recommended amount of physical exercise each week. Of those active people, 40 and uppers generally end up getting involved with running, biking, or other cardio heavy exercise, activity clubs, and endurance-based fitness programs. But did you know that Strength Training is the most important form of exercise you can do into your later years?
As we age, we begin to lose muscle, bone mass, and density. In fact, after the age of 30, physically inactive people will lose up to 5% of muscle mass per decade. The term for this loss of muscle mass is called Sarcopenia. It can lead to a slower metabolism, more body fat, less stamina, and general weakness. Another common concern with the aging body is the loss of bone density; known as Osteoporosis. This condition makes the bones in your body more fragile and susceptible to fracture and injury as the body breaks down bone cells faster than it replaces it.

The good news is that resistance training counteracts these natural age-related conditions by preventing the loss of muscle, increasing the body’s ability to maintain and build muscle mass, and keep your bones strong and hard! Resistance training provides these numerous health benefits for those 40 and up:

• Improved balance, leading to less injury and falls.
• Less pain from arthritis, as more muscle means less strain on joints.
• Better sleep and reduced stress
• Decreased risk of Type II diabetes as training regulates blood glucose levels
• Enjoy day-to-day activities with less effort and injury.
• Stronger bones and joint supporting muscles.
• Better posture and less back pain.
• *Stronger joints, bones, and reduced injury allow you to hold your spinal adjustment better!

It’s not too late! The genes in our body are elastic, and lifestyle changes we make such as diet and strength training can allow our genes to be used at their optimal capacity in keeping the body healthy. A study of healthy males has shown that that in just 4 weeks, 3 times a week, of High Intensity Interval Training (HIIT), there were changes in their DNA that potentially reduced the risk for cancer and blood pressure on a genetic level. 
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Don’t know where to start? HIIT is a great way to work in resistance training with cardio. HIIT involves short intervals of intense anaerobic/resistance exercises with short recovery periods in between. It keeps your heart active, burns fat, and increases strength all at the same time. Furthermore, HIIT can be done in as little as 15-30 minutes a day, and many routines can be done from your home, for those who can’t spend hours in a gym!

So why wait for your New Year resolution to pick up the weights? By taking the time to take care of your muscles and your overall bodily health, you will be able to live longer, happier, stronger, balanced, and energetic lives doing the things you love YEAR ROUND! During your next visit for NUCCA care at the Alpha Spine Center, our doctors are happy to help point out the best way to begin resistance training for your specific age, care plan, and conditions!

What is whiplash? Whiplash is a hyperflexion/extension injury in the neck that can occur from car accidents, sports injuries, and other trauma. It is caused by an abrupt backward and forward jerking motion of the head, caused by a rear-end car collision, a rough sports injury, or other physical trauma. This violent jerking motion damages the fibrocartilage discs between the vertebrae in your neck as well as associated nerves and neck muscles.

Damage to the nerves and muscle cause usually cause neck soreness, lack of neck mobility, stiffness, and headaches. Some of the pain can radiate down to your shoulders and upper back, and create a tingling and numb feeling that radiates from your neck. More severe whiplash can lead to dizziness, blurry vision, ringing in the ears, extreme fatigue, trouble concentrating, and emotional changes from the physical condition and associated financial and emotional stresses of a car accident. Improper position of your car’s headrest can create other issues with hyperflexion/extension injury, such as ramping of the vertebrae.

The symptoms can heal somewhat after a few weeks, but without NUCCA care, the muscles will heal in misaligned positions, creating biomechanical problems and wear and tear over time on the neck joints. Misalignment caused by hyperflexion/extension injury can cause a great deal of pain and irreparable damage to the ligaments, muscles, and bones if left untreated. It is crucial to receive NUCCA care whenever you experience injury from car accidents or sports collisions to allow for proper healing of the neck. Medical doctors will generally prescribe medications that will merely cover up the pain without healing the underlying damage and can leave you with long-lasting symptoms of neck pain and headaches.

For some of you who are like me, we NEED that morning cup of joe…and perhaps three more after that. Recently, I heard someone state that for every cup of coffee, we should drink two cups of water. So, I began inquiring to know more about what my beloved morning beverage is doing to my body!

Many believe coffee dehydrates us because it is a diuretic: a substance that causes your body to produce urine. Caffeine increases blood flow through the kidneys, causing your body to release excess water, so yes, some body-fluid is be expelled at a quicker rate. But coffee itself is still a water-based solution, and it will contribute to your daily water intake.
“Drinking caffeine-containing beverages as part of a normal lifestyle does not cause fluid loss in excess of the volume ingested. While caffeinated drinks may have a mild diuretic effect — meaning that they may cause the need to urinate — they don’t appear to increase the risk of dehydration.” –(MayoClinic)

So for coffee and tea drinkers everywhere, continue enjoying your beverages knowing that they count toward your hydration. According to Web MD, the “coffee dehydrates you” myth is in fact that: a myth.  Basically, the rate of the diuretic effect from coffee and tea DOES NOT offset the amount of hydration you gain from it, creating a net hydrating effect.

So maybe you find yourself getting headaches or symptoms from coffee. But this isn’t an indication that the coffee itself is dehydrating you. You could just be sensitive to caffeine, or you are not drinking enough fluids in general!

The sun is shining and its time to get out of the office and into the pool and on that beach! But wait! Don’t forget to protect yourself before rushing out in the summer sun, or else you’ll get that all too familiar red sting of sunburn! But, did you know that some sunscreen can HARM your skin more than help? For all you fair skinned vacationers, don’t let this get you down about going outside, try these helpful tips to healthily protect your skin from the suns rays, alleviate burns, and even reduce risk of cancer!
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Some brands of commercially made sunscreen products contain various chemicals and pharmaceuticals that have the potential to cause skin reactions and contain cancer-causing irritants! The most problematic of sunscreen chemicals in the U.S. is oxybenzone, found in nearly every chemical sunscreen! EWG recommends that consumers AVOID this chemical because it can “penetrate the skin, cause allergic skin reactions, and may disrupt hormones!”

According to WebMD, retinyl palmitate is another chemical you should look out for! Multiple lab tests have found a connection to skin cancer. On top of that, wearing sunscreen blocks the body’s absorption of ultraviolet radiation that produces vitamin D in your skin! Studies show that Vitamin D
prevents 77 percent of all cancers, so don’t isolate your skin from healthy sun exposure, rather limit the frequency and duration of time you wear sunblock! A great way to approach this is by soaking up some direct sunlight for 10-15 minutes before applying sunscreen. Also, try some natural brands or remedies to use! Studies show that coconut oil used as a sunscreen may not only be good for blocking the rays, but also promoting healthy skin!    
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• If you do manage to get sunburned, try these remedies:
• Take a refreshing shower or bath, soak in an oatmeal bath for itchy sunburns
• Use lotion that contains aloe vera; it will soothe and moisturize skin.
• Take ibuprofen to help relieve pain and inflammation
• Apply lukewarm-cool (NOT cold) milk to your skin using a clean cloth. Milk will create a protein film that eases sunburn discomfort.
• Take Vitamin E supplements to decrease inflammation caused by sunburn
• Brew a fresh batch of black tea, cool it and apply to the skin. The tannic acid in black tea reportedly helps draw heat from sunburned skin, and it also aids in restoring an internal alkaline environment/pH balance.
• Cucumbers have natural antioxidant and analgesic properties. Chill cucumbers and mash them in a blender into a past. Apply to affected areas, including the face.

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Remember, the BEST remedy is PREVENTION. Use a sunscreen without the harmful chemicals, wear protective clothing (breathable long sleeve shirts, hats, etc.), and limit your exposure to direct sunlight!

Are you out there working hard at your career, taking care of the family, your startup business, your music and art, your body and fitness, and your hobbies and passions? Whatever you put your time and heart into, if you want to be your BEST, you need to get your REST!
Sleep is critical to maintaining our physical and mental health. Studies show that getting enough sleep helps with everything from having a good mood, to preventing diabetes, yet today in the United States, we are more sleep deprived than ever before.

Here are the facts:

• 35% of Americans don’t get the recommended 7 hours each night
• About 20% of Americans have a sleep disorder preventing them from a good nights rest.
• Americans currently average 6.8 hours of sleep a night.
• 97% of teens do not sleep enough, averaging 6.5 hours on a weeknight

​It is easy to get caught up working late or binging Netflix late into the night, but there are numerous benefits to choosing to get enough rest! These are a few good reasons to develop better sleeping habits:

FITNESS/EXERCISE: Been lifting weights or working on that cardio? Not getting enough sleep will only undermine your workout! Your body needs that time to give your body time to recover, conserve energy, and repair the muscles used during exercise. Also, studies show that working out allows you to get a BETTER NIGHTS REST. It’s a win/win.

BETTER FOCUS/MEMORY: Many of us have been there in college, cramming in last minute for a test, pulling the all-nighter from time to time. However, sleeping and dreaming are essential for processing and storing memory! Without a good nights rest, it is tougher to recall information and more difficult to learn new concepts! Beyond that, getting good sleep keeps you more alert and sharp, so you can use your time more efficiently when you work!

GOOD MOOD: When we rest, our brains process our emotions! Give your mind a break, and allow your mind to collect itself. Dealing with a hard, emotionally taxing day?  Get to sleep and wake up feeling mentally fresh and collected morning.

MENTAL HEALTH: In 2019, we are statistically the most ANXIOUS and DEPRESSED we have ever been. Chronic lack of sleep is not helping, as it increases the chances of developing anxiety and stress. If you struggle with insomnia, you are FIVE TIMES more likely to develop depression. Keep your mind healthy and relaxed; sleep produces chemicals that counteract and negate stress hormones.

HEALTHY HEART: Sleeping keeps our blood pressure in check! When we go to bed, our relaxed parasympathetic nervous system is operating (turning off our active/alert sympathetic nervous system). Our heart rate slows down, and blood vessels are given a break as our blood pressure is reduced. Getting that rest is one way to help prevent heart disease and strokes!

SLEEP AND CHIROPRACTIC:  Since our bodies repair during times of rest, sleep allows you to hold your chiropractic adjustments and strengthen proper alignment! Less stress from more sleep also means a physically relaxed body, preventing the muscle tension that can cause headaches, neck pain, and misalignment! Finally, receiving chiropractic care straightens the spine and heals painful symptoms that wake people up in the night, such as headaches and back pain

We can’t solve everything in a day, and no one can keep on going forever without burning out! Balance your days and nights by intentionally getting the sleep you need so you can live a healthier, happier, restful life!

One of the most stressful seasons is almost over: Tax season. It’s a scramble to organize finances, dig up old work receipts, worry about how much is still owed and hoping for that refund! Every day, stress affects us all, whether financial struggles, working through relationships, or coping with a career!  While SOME stress is healthy and beneficial for our day to day lives, too much has serious mental, emotional AND physical side effects.

Physical health and mental health are intertwined.  As you receive care at the Alpha Spine Center, it is essential to be aware of how stress and emotional/mental struggles affect your body and alignment! It starts with the stress chemical Cortisol:

Cortisol, the Stress Hormone:

The Good: At normal levels of daily stress, cortisol helps us with rapid energy by regulating nutrients to be used immediately. It helps our body wake up in the morning, get in the zone for exercising, and react with fight or flight responses in times of danger.

The Bad: We live in a time where our lives are ever stressed, fast-paced, constantly stimulated and connected. We are the most stressed and anxious generation to have walked this earth. This constant state of stress leads keeps our bodies at a consistently high level of cortisol.
Chronically high levels of cortisol creates high blood pressure (increasing chances for type 2 diabetes), elevates weight gain, weakens the immune system with its effects on inflammation, digestion issues since our digestive system operates in a relaxed state, can lead to depression, and aggravates fertility problems from erectile dysfunction to an imbalance in women’s monthly cycles.

Affect on the Spine: From a chiropractic lens, stress keeps the body in a state of physical tension. Shoulders, neck and back muscles are tightly bound and causing inflexibility, leading to increased chance of injury, headaches, and general muscle pain. This tension increases your likelihood of losing your chiropractic alignment. As adjustments shift the spine into proper spinal positioning, muscles surrounding the neck and spine will have points of weakness as they adjust to the new alignment. Muscle tension caused by ongoing elevated stress pulls against these weaker muscles, stretching the neck and spine back into misalignment.

But don’t Stress about it! Here are some habits and treatments that can help you balance your daily stress and prevent stress-induced spinal misalignment.

SLEEP: Allow yourself to get adequate rest. The chemicals pumped during good sleep stop the production of stress hormones. Receiving chiropractic care helps align your body to be tension free, and reduces painful symptoms and headaches, allowing for BETTER sleep!

PRAYER & QUIET TIME:  It is impossible to keep on going going going. You need quiet space to rest your body, reflect on what you’ve neglected or would like to be doing, and connect with God as a source of peace and direction. Release all that mental clutter by taking 10-15 minutes each day to exercise quiet time and prayer time.

EXERCISE: Working out produces endorphins: also known as “happy” chemicals promoting better moods! Physical activity also promotes self-confidence and a better nights rest. At the Alpha Spine Center, we have spinal alignment-specific exercises that can help strengthen the neck and back to prevent injury and misalignment caused by daily stress!
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BE SOCIAL and SMILE: Balance your work life by engaging in fun social activities and doing hobbies you enjoy! We are social beings that need time to enjoy other people. Taking time for yourself provides a healthy work-life balance. Also, practice the art of smiling more. The physical act of smiling triggers endorphin production, making you feel happier and stress- free!

At the Alpha Spine Center, we want you to experience a healthy, balanced lifestyle that reaches beyond your physical health! Experience the full benefits of NUCCA care by following these tips on managing your emotional health and stress!

Having good posture is a habit that has been encouraged for centuries, from displaying military prowess in the 1600s, to emphasizing social dignity in the 1800s. Nowadays the importance of posture is stressed by physical therapists and chiropractic because of its importance to our health. Common benefits of good posture are the prevention of back and neck pain, better mobility of your joints, and even a stronger core and strengthened back (which can prevent injury in day to day activities).
Today, we live in a modern age of smartphones, smart cars, and the ability to make money from the comfort of your laptop. But as many of us spend hours looking down at our phone, sitting hunched in office chairs, or slumped on the couch watching Netflix, we have also formed bad habits of slouching and poor posture that over time causes our muscles to become imbalanced. It is a condition that has sprung up in our generation, and it is called Upper Cross Syndrome.

So what exactly is Upper Cross Syndrome, and what is causing it? In short, Upper Cross Syndrome is deformation and improper development of the muscles in the shoulders, neck, and chest. So what is different?

Over time, this muscle imbalance molds your body into the slouched posture shown above. The head pushes forward, the shoulders become rounded, and the strain causes many symptoms such as headaches, neck pain, chest tightness, jaw pain, fatigue, soreness during long drives, and restricted range of motion in athletics and exercise.

But all is not lost if you find yourself experiencing Upper Cross Syndrome. You can balance your life with these exercises and lifestyle tips, counteract the development of Upper Cross Syndrome, and experience pain relief.

• Intentionally sitting with good posture while driving and working.
• Limiting screen time.
• Using a headset or earphones to talk on the phone.
• Soft Tissue treatment and massage to loosen tightened muscle groups.
• Laser therapy to stimulate damaged muscle cells in overused muscles.

*Engaging in the following types of exercises that engage the muscles that are underused, and promote straight posture.

Similar to Upper Cross Syndrome, Lower Cross Syndrome is a condition in which there is an imbalance of tight and weak muscles. The difference is lower cross syndrome affects the lower part of your body, where abs and glutes (your butt) are weak and the hip flexors and mid back are tight. It is possible to experience both UPPER and LOWER cross syndromes at the same time, but being intentional about your posture habits can help prevent both! So what lifestyle habits cause LCS?

• Prolonged sitting with bad posture.
• Physical Inactivity
• Poor technique during exercise, especially lifts that can strain the back such as dead-lift, bench press, and squat.
• Imbalanced strength training, (aka. Skipping leg day)

As LCS develops, it only gets worse over time. Because the glutes and abs are weak, your hamstrings and lower back overcompensate and become tighter as you engage in daily activities such as walking, running, and squatting. The tighter these muscles get, the weaker your abs and glutes become! This eventually can cause low back pain, a bulging belly, and increased risk of knee pain, lower back pain, and other musculoskeletal disorders. To prevent and combat LCS, here are some excercises and stretches you can do at home:

What is Cortisol? Cortisol is a hormone that is produced by our adrenal glands and is known as the "stress hormone." Sounds like public enemy number one right? Well in large quantities it can be. Cortisol is a hormone that helps us adapt to "fight or flight" situations. For many of us, our average day is free of life-threatening situations, yet in the modern American culture of constant deadlines, multiple demands, increased workloads, taking care of family, and trying to make ends meet stack up as a bunch of hassles that trigger stress. As a result, we can get bogged down under pressure as our body produces Cortisol to react to these changing, constant demands!
 
Many of us struggle with constant stress and a steady flow of Cortisol each day, and according to the Mayo Clinic, this long-term exposure can adversely affect our health. Elevated Cortisol levels contribute to many of these symptoms:
 
Interference with learning and memory
Lower bone density
Weight Gain
Increased risk for depression and mental illness.
Increased risk for anxiety
Digestive problems
Sleep problems
Can cause headaches
 
According to Psychology Today, on top of traumatic experiences, a big part of why our modern society faces elevated levels of stress and anxiety (and heightened levels of Cortisol) is because of our environment. From the demands and the hustle and bustle of city life, the overload of information on social media, and constant access to "higher" standards of beauty, lifestyle, etc. shown on television and media.
 
But all is not lost. We don't have to let stress run our lives if we make a few changes in our daily lifestyle!
Eat a healthy, balanced diet and exercise to allow your body to produce healthy chemicals. It also improves your overall well being, reducing stress.
Take "me time." Give yourself time to enjoy hobbies, read a book, and relax. It may feel counterproductive, but by taking care of yourself and giving yourself time to relax allows you to function more efficiently and effectively when you do work.
Laugh a little! The physical act of smiling and laughing, like exercising, actually releases endorphins and reduces stress!
Take time to be social and engages with friends and family, or serve others through volunteering! We are social beings and need time to participate in that social space!
Reduce caffeine consumption: studies show that caffeine increases cortisol at rest similar to being under acute-stress!
Take quiet time for prayer or reflection. Clearing the mind of cluttered thoughts and releasing them reduces stress as well!
 
 
Even though we struggle with increased levels of Cortisol these days, it is still an essential hormone that in healthy amounts helps us manage blood pressure, reduces inflammation, supports a stronger immune system, and triggers us to react to danger! Knowing how to balance our Cortisol levels aids our chemical health, and allows us to live a healthy, balanced lifestyle!
 
 
 
SOURCES
 
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
https://www.psychologytoday.com/us/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1
https://www.livestrong.com/article/510118-what-are-the-benefits-of-cortisol/
https://www.psychologytoday.com/us/blog/clear-organized-and-motivated/201703/5-sources-stress-and-anxiety-in-the-modern-world
https://www.scientificamerican.com/article/why-laughter-may-be-the-best-pain-medicine/
https://www.precisionnutrition.com/coffee-and-hormones