Blog Archives

10/1/2024

Support Strong Bones Naturally

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Be active to support strong bones

Strong bones are essential for overall health and well-being, and there is a lot you can do to support better bone health. Here are some simple ways we encourage patients at our clinic to help their bones be their strongest and reduce the risk of osteoporosis:

Nutrition & Supplements: A diet rich in whole unprocessed foods provides essential nutrients for bone health. Bone broth and fermented foods provide added benefit. Fermented dairy (yogurt and real cheeses) have been associated with better bone health while milk has not. Research has varied on the benefits of supplementing with just calcium. We recommend a Standard Process supplement called Calcifood which is made from animal bone to provide a variety of nutrients and feed the whole bone complex. Vitamin D also helps your body absorb calcium and is important for bone health. Sunlight exposure or vitamin D supplements can help maintain a healthy level. Have vitamin D tested as part of your blood work to check your status.
Weight-bearing Exercises & Vibration: Engage in activities that put healthy stress on your bones. Walking, running, dancing, and weightlifting are excellent options. These exercises help stimulate bone growth and density. Exercises that challenge balance also help reduce the risk of falls and fractures. Vibration therapy uses a special platform to increase the load on your bones as well. Non-weight-bearing exercise like swimming is great but does not help as much to strengthen your bones.
Limit Alcohol and Tobacco: Excessive alcohol consumption and smoking can weaken bones. If you smoke, quitting is crucial for bone health.
Use Caution with Medications: Some medications can interfere with bone health and should be discussed with your doctor. These may include steroids, hormones, acid reducers, high dose blood thinners, diuretics, and anti-convulsive medications.

By following these guidelines, you can take proactive steps to strengthen your bones and reduce the risk of osteoporosis or bone injuries.

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10/1/2024

7 Natural Ways to Prevent Cold & Flu

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Yoga away your stress & colds!

The cold and flu season can be a miserable time, but there are several natural ways to improve immune system function and reduce your susceptibility to a cold or flu. With the weather changing, it is a good time to think about preparing to avoid the worst by improving your health habits.

Eat a healthy diet: Nutrient dense foods provide a variety of vitamins and minerals that help the immune system function at its best. Load up on real whole foods and avoid the processed junk that impairs immune health. Include bone broth and fermented foods in your diet for an extra boost.
Stay hydrated: Drinking plenty of water helps to flush out toxins and keep your body functioning optimally. Dehydration is central to common problems that arise from respiratory infections so prioritize healthy water intake.
Get enough sleep: Adequate sleep is essential for overall health, including a robust immune system. Lack of sleep leaves you susceptible to the next bug that comes along. 6-7 hours per night is the minimum.
Manage stress: Chronic stress can weaken your immune response. Practice relaxation techniques like meditation or yoga to manage stress. Time outside is another great stress reliever.
Exercise regularly: Physical activity helps to boost your immune system and reduce inflammation.
Take your supplements: Vitamin D production especially drops as our days shorten and we spend more time indoors out of the cold. Keep your D level up with a daily supplement.
Wash your hands frequently: This simple habit can go a long way in preventing the spread of germs.

By incorporating these natural strategies into your daily routine, you can significantly reduce your risk of catching a cold or flu. And if you do experience a cold, these consistent health habits can ease your recovery.

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10/1/2024

Avoid Pickleball Injuries

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Enjoy pickleball without painful injuries

Pickleball has been growing in popularity as a fun sport to play at most ages and fitness levels. It’s a great way to be active and enjoy time with others. Though pickleball tends to be relatively low impact in nature, injuries can occur, and we have seen an increasing number of these injuries in our clinic.

To minimize your risk of injury with pickleball (and improve your performance), consider the following tips:

Warm up and cool down: Proper stretching or easy movements before and after playing helps prepare your muscles and prevent soreness. Make sure to include gentle stretches for the back, arms, and legs.
Use proper technique & posture: Correct form is crucial for avoiding strain and overuse injuries with any sport. Avoid a slouched position that places more stress on your body.
Wear appropriate footwear: Good shoes provide support and reduce the risk leg injuries with pickleball.
Listen to your body: If you experience pain, rest and avoid overexertion.
Stay hydrated: Drinking plenty of water prevents dehydration and fatigue that interfere with performance and increase your risk of injury.

Follow these tips and you can enjoy the benefits of pickleball while staying safe on the court. If you feel a little more soreness than usual, try applying ice or compression. For pains that don’t resolve within a couple days, schedule an evaluation. When injuries do occur, drug-free care like chiropractic can help you bounce back faster so you don't miss the fun!

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The Naturals
Blog on Health & Wellness

Support Strong Bones Naturally

7 Natural Ways to Prevent Cold & Flu

Avoid Pickleball Injuries

THE NATURALS

Authors

Categories

Archives

The Naturals​Blog on Health & Wellness

Support Strong Bones Naturally

7 Natural Ways to Prevent Cold & Flu

Avoid Pickleball Injuries

THE NATURALS

Authors

Categories

Archives

The Naturals
Blog on Health & Wellness