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

The body is a regulated and controlled via chemical messages from the Nervous System. Each message sent - within the brain, brain to organ or organ to brain; from one nerve to another - is composed of very specific chemical sequences. Every chemical arrangement is specific to a task for the body. There are vast numbers of chemical signals in our body that are constantly being produced to start and stop intricate functions. Some examples of these are hydrochloric acid (HCL) and cortisol (hormone). HCl is made and used by the stomach for digestion and cortisol is produced by the adrenal glands, controlled by the pituitary and hypothalamus in the brain. Chemical balance in our body is maintained innately and can be altered via environmental experiences. For example, when we eat lunch at 11:30am every day, our body learns that it needs to start prepping for digestion at 11:30am via our biological clocks. If we skipped our lunch and ate at 3:30pm instead, our body will produce all the chemicals for digestion at both times. The body adapts to the environment, so it meets our needs in different situations. The environment and genetic make-up play a crucial role in the production and utilization of chemicals to carry out prominent bodily functions. 
Stress is an excellent example of the environment influencing the production of chemicals. Cortisol is the primary hormone released in response to a fight and flight (stressful) situation, hence the word “stress hormone”. Cortisol is a steroid hormone that controls blood sugar levels, metabolism, anti-inflammatory processes, memory formation, salt-water balance, blood pressure and fetal development. It effectively changes our physiology in the event of stress, so the body can respond adequately without failing at the time of danger. One can experience prolonged (threatening or non-threatening) stress which, increases the amount of cortisol released over time. However, when the body is under large-amounts of stress it puts all bodily functions in over-drive, which drastically reduces the production of cortisol. In this case, the body fails to meet the expectations of the environment and one experiences a mental and physical crash. The diagram below depicts the relationship between increased stress and performance.  As seen, optimal stress is productive, where as too much stress induces exhaustion, anxiety and breakdown. 
In the US, a large population experiences prolonged stress also known as chronic stress. As mentioned above, chronic stress leads to reduced cortisol levels; which consequently causes bodily dysfunction and dis-ease such as fibromyalgia, chronic fatigue syndrome, chronic pelvic pain, low back pain and lumbar disc herniations. Research has recently correlated lumbar disc herniations to long-term stress and established a predictive relationship between reduced cortisol (pro-longed stress) and new-onset of musculoskeletal pain. Moreover, the decrease or absence of cortisol levels will increase inflammation contributing to pain in the joints. It is clear that prolonged-stress compromises the musculoskeletal structure, especially the spine.
True story of patient with prolonged stress 
 A mother named Mary, has been a care-taker of her husband battling with cancer for 8 years. Over the years I noticed her energy declining, she looks more worn out each time and is shrinking vertically. A few months back she began experiencing sharp neck and low-back pain. After thorough testing and MRI’s, she was diagnosed with multiple disc herniations in the lumbar spine. As mentioned above, it is scientifically proven that when a person is under high stress, they can experience degeneration of the spine. With pain in her spine and the lack of energy; she spends less time gardening and doing what she loves. Now she spends more time laying in bed and resting on the couch. She once mentioned to me, with tears in her eyes, that she is not enjoying gardening and it has become a chore. Even though she is mentally and physically exhausted with pain and stress, she attempts to push through the pain. It is sad to see she is not able to do what she is passionate about. Gardening was her way to get away from her real-life problems, but now she is in prolonged stress and pain with inflamed extremities and spinal joints. 
When Mary came to the Alpha Spine Center, she had lost all hope in getting her life back. After a few treatments Mary’s pain level has decreased in half and she is gardening once again. For this reason, I am so thankful Mary found her way to our practice. It brings her immense joy when she picks fresh cut flowers and puts them in a vase at her husband’s bedside. 
The story above paints a picture of how a stressful situation can quickly take a toll on a perfectly healthy individual. Increased stress with decreased cortisol levels can have a negative effect on the body and reduce its ability to perform optimally. Chronic stress is a key contributor to disease and degenerative changes in spinal health despite exercise and healthy eating. If you know anyone like Mary in your life, please share this story with them so they can find hope and restoration as well. ​

​In today’s day and age of processed foods and chemical products, countless diet fads, and GMO and hormone filled farm products; we are exposed to many toxins, heavy metals, and chemicals every single day. Though our bodies have a natural system for removing toxins, prolonged exposure to too much of any harmful substance can alter the chemical balance of our body.
A common way we can balance our chemical health is by eating clean and being aware of what your food and water are exposed to. These are some things to avoid:
 
·    Ultra-Processed Foods: these are foods with many ingredients listed, many with big long names you probably can’t pronounce. These foods are linked to higher risk for cancer and include frozen dinners, sodas/diet sodas, and store bought pastries and boxed baking mixes.
 
·    Non-Organic and GMO Produce: fruits and veggies that are sprayed with toxic pesticides and chemicals to kill off insects and other pests. These chemicals on their own can alter developmental growth and are known endocrine disruptors (which means they interfere with hormones and hormonal balance).
 
·    Non- Free Range Chicken/Non-Grass Fed Beef/Non- Organic Dairy: These are massed produced chicken and cow products that are cooped up in small spaces and fed hormones for growth, as well as GMO corn products. This makes for chemically imbalanced animals. These chemicals are processed by our digestive system when we consume these animal products.
 
·    Plastic Water Bottles: widespread testing of “safe” Non-BPA water bottles has shown that 93% of bottled water samples were contaminated with plastic particles and fibers.
 
·    Unfiltered Tap Water: tap water can contain metals and other chemicals, which can vary in seriousness to our health depending on the local environment and treatment process.
 
 
Beyond our food and drinks, we are also exposed to chemicals through everyday items such as makeup, sunscreen, bug spray, and cleaning products. These are some other chemical concerns in our home products.
 
·Makeup: Under current law, the FDA doesn’t require safety assessments on cosmetic products. Some lipsticks and foundations have traces of lead in them. Quaternium-15 is a common ingredient in mascara that potentially causes cancer and is known to irritate the skin. Look for small batch brands or makeup that focuses on safe products. Annmarie is an excellent resource for safe makeup.
 
·      Most Chemical Sunscreens: these sun protectors use chemical compound barriers to block the suns harmful rays. New research reveals that chemicals commonly used in sunscreens are endocrine disruptors. Also, stay far away from sunscreen with the chemical Oxybenzone. This chemical is found in 96% of common sunscreens and is a known endocrine disruptor. Even worse 40% of tested chemical sunblock increases the risk of skin cancer. Instead, try mineral sunscreens which use Zinc Oxide and Titanium Dioxide as their primary active ingredients to block harmful UV rays.
 
·      Cleaning Products: It is no surprise that cleaning solutions and bleach products are harmful to us since many of them are toxic to ingest. One way to reduce our exposure to cleaning chemicals is to choose more natural and eco-friendly products such as Method, Mrs. Meyer’s, or Green Works to name a few.
 
 
 
How to balance our Chemical Health!
 
It may seem like the world around us is teeming with dangerous toxins, but alongside our body’s ability to reduce toxins in our body, we can help our body’s chemical balance in by changing some lifestyle habits.
 
·      Detox: Go on a detoxing diet, this can range from juice detoxes to clean eating diets as mentioned above.
 
·      Fasting: Simply said, not eating. There are different ways to fast, and it doesn’t mean to starve your body.  It can stimulate weight loss, promote human growth hormone, and can regulate levels of insulin, ghrelin, and triglyceride.
 
·      Alkaline Diet: This is a diet that is meant to regulate the ph levels in your body. It limits dietary acid intake and promotes essential minerals our body needs. An alkaline diet can protect bone density and muscle mass, lower risk for stroke or hypertension, reduce inflammation, and improve immune function and cancer prevention.
 
 
 
 
 
Sources:
 
·      https://draxe.com/tap-water-toxicity/
 
·      https://www.annmariegianni.com/toxic-chemicals-in-makeup-industry/
 
·      https://wellnessmama.com/55366/sunscreen-is-harmful/
 
·      http://www.thegoodtrade.com/features/natural-eco-friendly-cleaning-products-for-the-conscious-home
 
·      https://draxe.com/detox-diet/
 
·      http://www.pan-uk.org/health-effects-of-pesticides/
 
·      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2952409/

“I can take a deep breath, I feel my sinuses have finally opened up and feel more calm after an adjustment” states Pamela Peterson owner of I heart Pilates after her first NUCCA adjustment at Alpha Spine Center.  Most patients often feel this calmness and ability to breathe more deeply after their adjustment. Ever wondered why that is?

The Scientific Explanation.   

The central nervous system has a subsystem called the autonomic nervous system. The autonomic nervous system (ANS) is responsible for automatic or involuntary bodily functions that we do not need to perform consciously or actively, such as breathing. The ANS is responsible for controlling the sympathetic and parasympathetic nervous system response.  The sympathetic nervous system (SNS) is responsible for the “Fight or Flight” response in which the body gets prepared for danger. It does so by dilating the lungs for rapid breathing causing the heart to beat faster and stronger, increases blood circulation to the muscles and increases the adrenaline rush in your body so it can either fight the danger or run away from the danger.  Where as, the parasympathetic nervous system (PNS) is responsible for conserving and restoring energy through bodily functions like digestion. 

Definition: Central Nervous system: Consists of the brain and spinal cord, which is the integrating and control center. 

How does a NUCCA adjustment affect the Parasympathetic Nervous System? 

The parasympathetic nervous system stems from the level of the brainstem (Upper cervical: C1 and C2) and sacral region of the spine and the sympathetic nervous system stems from the thoracic and lumbar region of the spine. Therefore, if the nerves in the brainstem and sacral region were activated then a parasympathetic response should illicit. This was proven by Welch and Boone published in 2008, in which they found a decrease in diastolic blood pressure in subjects that received an upper cervical adjustment. So the pressure in the heart decreased further as it filled up with blood. Indicating that activation of the parasympathetic nervous system upon an upper cervical adjustment. 

Definition: Diastolic pressure: minimum arterial pressure during relaxation and dilation of the ventricles during filling of blood in the heart. 

The scientific explanation helps understand the feeling of being relaxed, calm and the ability to take a deep breath after a NUCCA adjustment at the Alpha Spine Center. If you know a loved one in constant “fight or flight”, stress or sympathetic mode that can’t seem to dial down and be calm; refer them to Alpha Spine Center to determine if they qualify for NUCCA care. ​

Methods of evaluation of autonomic nervous system function. Zygmunt, A., Stanczyk, J. Arch Med Sci. 2010; 6(1): 11-18.
Upper Cervical Subluxation Complex. A Review of the Chiropractic and Medical Literature. Eriksen, K. Lippincott Williams & Wilkins. 2004

What is Balanced Health?
 
Most of us have heard that we should get regular exercise and eat a balanced diet: Lose the weight, stay in shape, and eat our vegetables, etc., etc. It’s good advice to take care of our body, but is this balanced health? Not entirely. A balanced lifestyle not only focuses on our physical and nutritional health (healthy food, exercise, sleep), it recognizes the Mental/Emotional, Social, and Spirituals needs and their impact on our overall health.
 
5 Key Components to Balanced Health
 
    Mental-Emotional health relates to how we feel, and how our emotional needs are met. It deals with how we are satisfied mentally. Continuously learning, being aware of our emotions, and having a positive outlook on life helps our emotional, mental health.  
 
    Social health has to do with our relationships. As relational beings, we need to connect with others and create companionship. Dysfunctional and unresolved conflict in our existing relationships, dealing with loneliness, and lack of community are some things that can affect social health.
 
    Physical health focuses on our physical fitness and the condition of our physical body. Getting adequate rest, having a healthy environment and living space, and taking proper care of injuries are some examples of taking care of physical health.
 
Chemical health is what we put in and on our bodies, as well as how our body reacts to substances. This includes our nutrition, being aware of allergies and food intolerances, as well as reducing the use of harmful substances (alcohol, tobacco, drugs, and certain pharmaceutical chemicals.
 
    Spiritual health deals with our connection to our values and actions, and a sense of greater purpose. It is time spent in reflection on our values and spiritual relationships. Engaging in prayer, quiet time, and connection with God gives a sense of direction, harmony, and peace in our lives.
   
    By balancing these five areas of our overall health, we can achieve a healthy balanced lifestyle, but letting any one of the areas slide can negatively impact the rest of your health! Someone who struggles with being out of shape or obesity may have social insecurities related to their weight or appearance, find themselves with less energy to physical activities, and are 25% more susceptible to mood disorders such as depression (Everyday Health). Those who struggle with emotional, mental depression suffer in their physical health due to lack of appetite and a lack of desire to take care of themselves. They also will suffer in their social health as they isolate themselves from others. Without spiritual purpose or direction, life can feel like chaos, leading to addictions, not eating well, and emotional volatility.
    On the other hand, working on any area of our health helps the other three components as well. Working out creates chemicals called endorphins that make us feel happy, and it creates the discipline that gives us a sense of accomplishment. Spending quality time with friends allows us to physically and mentally relax from the stresses of work and life. Having trust in God and taking quite time to reflect on Him takes off the emotional and mental pressure to have all the answers, and can even provide community through religious gatherings.
    Here at the Alpha Spine Center, we know how wellness goes beyond the physical care we provide, and our doctors are always willing to address the emotional, social, and spiritual impacts on your health. It is important for us to bring awareness to these different areas of overall health so that you can continue to live a healthy balanced lifestyle and retake charge of your life as we help you with all of your spinal health needs.
 

         Teenage years are the best years of your life, filled with future hopes, dreams and aspirations. These are the times when you are motivated to conquer the world. Imagine being 18 years of age and your life gets put on hold and all your vivacious hopes, dreams and future aspirations are taken away from you with a blink of an eye.
            On a beautiful spring day of May 2015 K.D. experienced a significant loss in life: the optimal functioning of her body. That day, K.D. couldn’t move the entire right side of her body, the words coming out of her mouth were slurred, her vision began to blur, she had a major migraine with TMJ pain. After a few more episodes, she sought help. She saw stroke specialists, neurologists, heart doctors, physical, occupational and speech therapists, she had taken medications but nothing helped. Unfortunately, she had to drop out of college and move in with her parents as she could no longer read, write, type, speak or take care of herself. Three months had passed, with no resolution and 70 migraine episodes that lasted days or weeks with $200, 000 in medical expenses.
            On August 28th of 2015 her parents drove 60 miles (2 hours) from McDonough, GA to Alpha Spine Center, with a gleam of hope and a diagnosis of a complex-stroke migraine or hemiplegic migraine and conversion disorder.
 
K.D. presented into the office on a wheelchair desperately waiting for a solution to her debilitating state. During the consultation, it was daunting to see her struggle as she tried to express herself through the process. Dr. Salminen performed a thorough examination on K.D. and determined that she was a perfect candidate for NUCCA care. It brought her joy and tears in her eyes, as she was relieved that there was a cause and solution for her stroke-like migraines. Dr. Salminen gently carried K.D. from her wheelchair and placed her onto the adjusting table. Moments after the adjustment K.D. clearly, uttered the words “I am better”, and sat herself up. She could finally feel the right side of her body move!
 After a couple of months of NUCCA care with Dr. Salminen, K.D.’s excitement returned as her hopes and dreams evolved again. She returned to college, as she could read, write, type and speak again. The motor control of the right side of her body increased with precision. This allowed her to drive and start working again. K.D. gained her life back; she didn’t have to wonder whether she’ll have the opportunity graduate college or get a professional job or even get married.
K.D’s migraines were debilitating! It put her life on hold. If you know anyone experiencing one of the above types of migraines, please get them in immediately at the Alpha Spine Center to be evaluated on whether they are a candidate for NUCCA care.