Let’s discuss one of the most common mistakes that we encounter at Desert Valley Chiropractic when talking with our patients. That is when to use ice or heat, but chances are you are doing it wrong. It’s really not that complicated complicated but knowing when to use either ice and or heat at the appropriate time can minimize pain and improve our healing time after injury.
Before we move on can you guess what the biggest mistake is? Keep reading for the answer so you can avoid it.
When should I use Ice?
The most common time to use ice is during the acute healing or inflammatory phase following an injury, and or after an increase in pain from a chronic condition. This occurs within the first 48-72 hours when the inflammation is at its peak. It is important to note that the inflammatory phase is a natural part of the healing process but It can be managed to reduce the effects an injury has on our body and bring relief from pain.
3 reasons to use ice in the first 72 hours.
Reduces swelling by constricting the blood vessels to minimize blood flow to the area and minimizes swelling.
Pain reduction because ice can numb the area temporarily offering pain relief.
Reduce inflammation by slowing down cellular metabolism and reducing the body’s natural inflammatory response.
Common forms of Ice
An ice pack
A bag of frozen Vegetables (please don’t try to eat them later)
Ice cubes in a towel or Ziploc Bag
When applying use a thin towel, you do not apply ice directly to the skin.
How long to apply Ice
It is appropriate to apply ice for 15 minutes at a time, and it is critical for you to repeat the process 3 or more times a day. Honestly, repetition is the key and the more often you ice during this phase the faster the swelling will reduce and the quicker you will heal.
Ice and Heat in Combination
Following the first 72 hours (3 days) after an injury you can use a combination of heat and ice. This is known as contrast therapy and it will help you to continue to maximize the body’s healing response. The time frame for contrast therapy is between 3rd to 7th days after injury.
The preferred order for contrast therapy is to use heat for 15 minutes, followed by rest for 15 minutes and then ending with ice for 15 minutes. The heat will open blood vessels improving circulation to the damaged tissue bringing the essentials the area needs to heal. However, heat can also cause more swelling, so we always want to end with ice to remove the excess swelling and minimize pain.
Heat
Let’s face it heat feels good when we use it, but easily the most common mistake patients make is to use just heat too soon after injury. Understand that heat when used correctly can be incredibly beneficial, but we always need to reduce the inflammation with ice first, and then we can consider heat therapy.
Benefits of Heat Therapy
Increases Blood Flow: Applying heat to an affected area helps dilate blood vessels, increasing blood flow. This can aid in the delivery of oxygen and nutrients to the tissues, promoting healing. Because of the increase in blood flow, it is important to note the timing with using heat. Limit your timing to 15-20 minutes per use. Longer than 20 minutes can cause a Vasoconstriction (narrowing of the blood vessels) which can then create a muscle spasm. It is perfectly ok to use heat 3 or more times a day, never longer than 20 minutes at one time.
Relieves Muscle Stiffness: Heat helps relax muscles, reducing stiffness and making it easier to move the affected area. This is particularly useful for chronic conditions such as arthritis. Keep in mind that if it is acute (sudden onset) muscle pain you want to use ice.
Reduces Pain: The soothing warmth can help alleviate pain by relaxing tense muscles and improving blood circulation.
Promotes Tissue Healing: By enhancing blood flow, heat can help speed up the healing process of damaged tissues.
When to Use Heat Therapy
– Chronic Pain: Conditions like arthritis, muscle stiffness, and old injuries benefit from heat application.
– Pre-Exercise: Applying heat before physical activity can loosen muscles, making them more pliable and less prone to injury.
– Relaxation: For general muscle relaxation and relief from everyday stress and tension.
The Best Sleep Positions to Avoid Neck and Back Pain
Getting a good night’s sleep is crucial for your overall health and well-being. However, the position in which you sleep can have a significant impact on your spinal health. At Desert Valley Chiropractic, we understand that proper alignment of the spine during sleep is essential for preventing pain and maintaining good health. Here are our top recommendations for the best sleeping positions to help you wake up feeling refreshed and pain-free.
Sleeping on Your Back
Back sleeping is often considered one of the best sleep positions, it really is the gold standard for spinal health. This sleep position allows your head, neck, and spine to rest in a neutral position, which means there’s no extra pressure on those areas. To enhance comfort and reduce lower back strain, consider placing a pillow under your knees to maintain the natural curve of your spine.
If you are exclusively a back sleeper choosing the right pillow can help avoid unnecessary neck pain. You don’t want a thick pillow that pushes your chin down toward your chest, this will strain your neck causing neck pain and potentially headaches. If you are a back sleeper you may want to consider a cervical pillow which can help maintain the natural curve in our necks.
Sleeping on Your Side
Side sleeping is another great example of the best sleep positions, especially for pregnant women and people suffering from chronic back pain. To get the most out of this position, make sure to:
– Use a firm pillow to keep your head and neck aligned with your spine. You want your head and neck remain neutral which is to say you don’t want it to bend too far in either direction.
– Placing a pillow between your knees is crucial. This can prevent your lower body from torquing (like wringing out a wet towel) which can pull your spine out of alignment. A good option is to place a king or body pillow between your knees, because then you can hold or “spoon” the pillow with your arms so you don’t lose it when rolling over to the other side. This is also helpful and keeping your knees and hips aligned which keeps your lower body from twisting too much.
Pro Tip – placing a pillow between your knees can also be a helpful way for people to transition away from stomach sleeping to side sleeping. When you are on your side and you spoon the pillow you can fool your body into feeling like you’re sleeping on your stomach.
Back and Side Sleeping in Combination
It has been our experience over the last 20+ years that many patients will move from back to side sleeping through the night. As noted above, both positions are good for our spinal health so there is nothing wrong with moving from one to the other. In fact, this is the way I sleep, and I have found that it is important you choose the correct pillow to avoid unnecessary strain on the cervical spine.
Sorry stomach sleepers, but there is no way to sugar coat this, stomach sleeping is bad. As far as the best sleep positions are concerned, this is the worse. It is hard on both your neck and back. This position can force your neck to turn to one side, causing strain and discomfort. Additionally, your hips will sink into the mattress which is a common cause of morning back pain.
We hear all the time “but doc it’s the only way I can get comfortable enough to sleep” or “I have been a stomach sleeper all my life”. Trust me, I know how comfortable stomach sleeping can be. While I just said that when I sleep, I move from my back to my side, I didn’t always do that.
Growing up and in my early teens I was a stomach sleeper, and on a waterbed no less. As a result, when I was 13, I started to get lower back pain, so my mom took me to her chiropractor. In addition to some great Activator treatment, I was also given some tips to transition away from a stomach sleeping. It does not happen overnight, but it can be done and if you read the side sleeping section above you will get a helpful tip.
If you have tried everything and simply must sleep on your stomach please use a thin pillow under your head and another under your pelvis to minimize the strain to your spine.
Listen to Your Body
Your body will tell you if something is wrong, so if you wake up feeling sore or stiff, it might be time to evaluate your sleeping position, your pillows and or your mattress. Make sure your sleeping environment supports your spinal health.
Consult with a Chiropractor
Chiropractic care can be helpful with our spinal alignment so we can both feel well and move well. If you’re experiencing discomfort despite making the adjustments in this article, it may be beneficial to consult with a chiropractor. At Desert Valley Chiropractic, we can provide personalized advice and treatments to help align your spine and improve your sleep quality.
Remember, the goal is to support the spine in a neutral alignment and avoid any positions that might cause strain or discomfort. Sweet dreams and healthy sleeping!
Car Accident in Phoenix? – 5 tips to avoid an insurance hassle!
Unfortunately a Car Accident in Phoenix can happen anytime and anywhere, and they can be a real pain in the neck. It is important to handle the situation correctly to avoid hassles with the insurance company, but with the shock of it all it can be tough to remember what to do.
Here are 5 tips for the scene of the crash to avoid any hassles down the road.
The statistics highlight the potential for non-fatal but serious injuries that often occur in traffic accidents, reinforcing the importance of a proper evaluation from a health care provider who has experience with these types of injuries. They often require specific care after any accident, even if no immediate injuries are apparent. This can prevent long-term health issues, a concern especially relevant to chiropractic care, where underlying injuries can sometimes manifest symptoms days or even weeks after an accident.
Being prepared at the scene of a crash can help you handle the unexpected with a clearer mind. At Desert Valley Chiropractic, we care about your safety and well-being. This guide will walk you through the essential steps to take if you find yourself at the scene of an auto accident.
Ensure Safety First
As soon as an accident occurs, your priority should be ensuring the safety of all parties involved.
Check for Injuries: Before assessing property damage, ensure that everyone involved in the accident is okay. Do not move anyone who is seriously injured unless there is a hazard that puts their life at immediate risk.
Move to a Safe Location (if you have to): If the accident is minor and you feel the need to move the vehicles, or it is safer to move the vehicles as opposed to staying put, make sure you take many pictures from the scene of the accident, including the intersection and surrounding areas. Once you have moved your vehicle turn on the hazard lights.
Alert Authorities and Document the Scene (Picture’s or it didn’t happen )
It’s crucial to report the accident to law enforcement. Many people skip this step, hoping the other driver (s) and their insurance will cooperate later. However, after 20+ years of treating injuries related to car accidents cooperation is rare and it can affect your access to the health care you need to recover.
Call 911: Even if the accident appears minor, it’s important to call the police. This is very important because they will document the scene and can help determine who is at fault, which can protect your access to health care if you have injuries from the crash.
If the police are unable to come to the scene, once again take multiple pictures of the scene including the surrounding area. Also, you may want to call your own insurance company to get the details of the accident recorded in case there is a question of fault later.
Wait for Help: Unless the authorities have told you they won’t be able to make it to the scene, stay until help arrives. Leaving the scene of an accident can result in legal penalties.
Driver and Vehicle Details: Collect the names, addresses, phone numbers, driver’s license numbers, license plate numbers, and insurance information of all drivers involved. Using the camera on your smartphone is a convenient collect the information you will need.
Witnesses: If there are witnesses, get their contact information as well; their statements could be crucial in resolving disputes.
Seek Medical Attention
If you have more serious injuries including a head injury, you may need to go to the hospital. If that is the case don’t hesitate.
Even if there are no apparent injuries, it’s wise to consult a healthcare provider, including a chiropractor who can assess your condition and document injuries, which is crucial for insurance claims and potential litigation.
Injuries from a car accident like whiplash may not show symptoms immediately but can cause long-term discomfort and mobility issues. At Desert Valley Chiropractic we specific protocols to determine the extent of a car accident injury, and that has allowed us to help thousands of people with injuries related to a car accident
Conclusion
We have treated thousands of patients who have been in an car accidents in Phoenix and we know it can be overwhelming, but taking these steps can help ensure the safety and well-being of everyone involved. Remember to stay calm, be courteous, and follow these guidelines to manage the situation effectively. For more detailed information on what to do after a car accident, or to schedule a consultation, visit our website at Desert Valley Chiropractic.
Golf is an activity enjoyed by millions and in recent years the popularity has skyrocketed. Regardless of your level of play, anyone can enjoy a day outside on the course, plus it comes with many health benefits. It might be surprising for some, but if you walk or use a push cart you can burn anywhere from 1400 to 2000 calories over 18 holes. That’s a lot!
According to Dr. Tom LaFountain, Director of Chiropractic Services for the PGA Tour, most golfer will experience pain. Statistics show that 80 percent of injuries suffered through golfing are back related. This is most likely due to the repetitive nature of golf. When a golfer swings repetitively, they are making themselves more likely to experience muscle strains.
More than a Monkey on Your Back:
While golf is considered a low impact sport, to swing a golf club can be quite violent. Every golf swing puts a significant amount of compression load on the spine. Studies have found that each swing can place up to eight times a person’s body weight on the spine. Imagine if you are 180 pounds, that can be upwards of 1400 pounds of compression on the spine.
Over time this can compromise the spine, leading to misalignments of the vertebrae, joint dysfunction and pain.
Chiropractic Care and Golf:
Chiropractic care promotes optimum function of the whole body including the spine. We established a golf swing can be violent, and it absolutely requires coordination between several body parts. Chiropractic care can help with that. It is an effective way to improve the function and mobility of the body by reducing the misalignments of the joints most compromised by repetitive motion.
However, it is not always about treating the injury after it happens. Many people who participate in sport, not just golfers, enter the game already compromised. They’re suffering from joint dysfunction or misalignment. Playing any sport with a poor spine can lead to poor posture and poor joint mechanics which lead to injury. Perhaps you have been playing Look Out Mountain golf club in Phoenix Arizona, and felt your back seize up after a routine swing. Chiropractors can adjust the spine to reduce misalignments and improve joint mechanics of the spine in order to prevent injury. Regular chiropractic care is the best way to assure that you can not only prevent injury but also spend less time away from the course.
Why Tiger Woods Uses Chiropractic Care:
Tiger Woods is an incredible athlete and arguably the greatest golfer of all time. He worked tirelessly from a very young age to be the best and chiropractic care has helped him do that. He has said “I’ve been going to a chiropractor for as long as I can remember, it is as important as the practice of my swing.” He is not alone, Woods and many other professional golfers rely on regular Chiropractic care. It helps them to maximize mobility and prevent injury.
We may not be on the same level as a professional golfer such as Tiger Woods, but all golfers want to play without the worry of injury or pain. Consider visiting a Chiropractor near you to discuss how treatment can help you stay healthy and enjoy a day on the course.
Who knew that gratitude is a good adjustment for your attitude. Here at Desert Valley Chiropractic we work a lot on your physical health with chiropractic adjustments to improve joint function and reduce the inflammation and toxins surrounding them. What if an improvement in our outlook, the way we see our lives and ourselves, our overall attitude and perspective on life could also improve our physical health? Read on……..
A daily practice of gratitude can increase your happiness and improve your health:
Learning to biohack your neurotransmitters and emotional wellbeing is yet another way to improve your overall health, wellness and possibly your longevity. Making this months timely biohack, gratitude! Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood, and immunity.
Gratitude can also decrease depression, anxiety, difficulties with chronic pain and risk of disease. Beginning a practice of gratitude along with your chiropractic care may just help those results come along faster! Choosing to change where you focus your mind can have a big impact even when you cannot change your circumstances. Gratitude effects hormones and neurotransmitters like cortisol, oxytocin, dopamine and serotonin. This has positive effects on your physical and mental health.
Choosing to count your blessings:
Making time to be grateful for the good things in your life can have a far reaching positive effect. Gratitude is being aware and thankful for the good things you have. It can be from your relationships, current situations, or the ability to work on your health.
Really you have the power to choose what you are grateful for and reflect on it. Remember things do not have to be prefect or even great to be grateful. Being thankful for where you are and what you have can have many positive health effects. Studies show practicing gratitude can lead to more intimate and connected relationships, less depression, more motivation and engagement, and better overall mental well-being.
Gratitude increases happiness, and will help you experience positive emotions. In short, gratitude can boost the neurotransmitter serotonin and activate the brain stem to produce dopamine.” Dopamine is our brain’s pleasure chemical. The more we think positive, grateful thoughts, the healthier and happier we feel. When you focus on things that make you feel grateful you will find that positivity follows.
Gratitude is good for your emotional wellbeing:
It can give you emotional health and resilience when you’re confronted with stress, loss, grief, or trauma. Gratitude lowers the stress hormone cortisol which helps you to better manage your response to stress. In a study on gratitude and appreciation, participants who felt grateful showed a reduction in the level of cortisol, the stress hormone. They had stronger cardiac functioning and were more resilient to emotional setbacks and negative experiences.
Gratitude improves physical health. People who are grateful tend to sleep better and have fewer aches and pains. Increased feelings of gratitude may help to improve immune function and reduce inflammation. Researchers have shown that when we practice appreciation, our bodies release oxytocin. This hormone, expands blood vessels, reduces blood pressure, and protects your heart. Oxytocin deepens our relationships and helps us feel more connected to others
Improved relationships:
People who are focused on gratitude are often inspired to give back and support their communities. This tends to build relationships and community. A report in the Harvard Mental Health Letter states: ‘A study of couples found that individuals who took time to express gratitude for their partner not only felt more positive toward the other person but also felt more comfortable expressing concerns about their relationship.’
Research also shows that generosity and gratitude work hand in hand. There is benefit for the giver and for the one receiving! It seems that expressing gratitude is linked to the release of oxytocin, sometimes called the ‘love hormone’. We are learning that Oxytocin is very important. Which is perhaps why a study has shown that participants giving and receiving thanks felt more loving and caring towards their partner.
How to implement the practice of gratitude
Gratitude can be felt and acknowledged in several ways. You can be grateful for your past memories and experiences. Its healthy to express gratitude for your current circumstances and the positive aspects of your life. Don’t forget to look toward the future with optimism and the expectation of positive things to come!
Mindfulness and gratitude are connected. Mindfulness is the practice of intentionally focusing your attention on something. Even just a few minutes of meditation or prayer focusing on thankfulness can increase your feelings of gratitude.
Say Thank You, the simple act of saying a sincere “thank you” to others will grow your gratitude. If you cannot thank someone personally, pausing to thank them in your mind can foster gratitude. As you are working on your health with adjustments and exercise thank your body for the improvements you are seeing and the things you are able to do.
Start Saying Grace, pausing to express your thanks before eating is a popular practice for cultivating gratitude. Grace is commonly said as a prayer of thanksgiving before a meal, but you don’t need to be religious to say grace. Just take a moment to express your thanks for your food and recognize the blessing of a nourishing meal. If you are eating local organic food take a moment to thank your local farmers and markets for providing nutritious and healthy food for your family.
Surround yourself with gratitude clues. Fostering gratitude might require some reminders. Surround yourself with pictures of people, pets, or places that inspire your feelings of gratitude. Make a gratitude board on Pinterest and look at it each day. Leave yourself post-it notes with reminders of what you are thankful for and make it a habit to take a moment to give thanks whenever you see them.
Making the effort:
When you make an effort to focus your mind and thoughts on things you are grateful for, you’ll start to notice more things to be grateful for. Brain scans of people who foster gratitude have shown changes to the prefrontal cortex that make them more likely to experience gratitude in the future. This means that as you work to have more gratitude in your life, the positive feelings of thankfulness will begin to flow more easily and naturally.
Fostering gratitude takes a little bit of time and intention, but your efforts will pay off. You will transform your mind and possibly even improve your physical and mental health by choosing to focus on gratitude.
We are Grateful for You:
On the topic of gratitude I want to take this as an opportunity to sincerely thank each and every one of our patients over the years. This December marks our 13th year here at Desert Valley Chiropractic and we would not be here without our amazing supportive patients and our outstanding staff.
You have blessed us by choosing us as your chiropractors. From the referrals you send, your support, your reviews, your attendance at our events and continuing to choose us as your doctors. We are grateful to you for allowing us to do what we love.
Our practice has grown and flourished over the years, we have won three Best Of the Valley Awards! We have successfully treated thousands of patients and met many wonderful friends along the way. Recently we realized we are beginning to see patients we treated as children bringing their own children in to see us! As providers this is an amazing and heartwarming compliment. Your support provides for our family, allows us to care for our awesome employees and give back to our community we are truly grateful for all of that and more!
We are truly blessed and grateful to have all of you behind us supporting our practice.
Why getting your beauty sleep is important for your health…….
Not being able to get a good nights sleep is a very frustrating and increasingly common problem in our society. It is a common complaint we hear at Desert Valley Chiropractic ,read on to see how chiropractic can help! Not being able to fall asleep or stay asleep during the night is a terrible feeling and it has a negative impact on your health. Quality sleep is an essential part of your overall wellbeing, both physically and mentally. Ongoing sleep deprivation can lead to issues such as heart disease, kidney disease, high blood sugar, anxiety, diabetes, and stroke. Not everyone realizes the importance of quality sleep, but it’s just as crucial as exercise and healthy eating. So that is why this months bio-hack is improving your sleep!
Getting to sleep in our society is becoming more and more of a science! For our ancestors, it was a little simpler, when the sun went down you slept. Our body was designed to flow with our circadian rhythm but with introduction of modern lighting fixtures, electronic devices, and just the general fast-paced lifestyle that we all live, sleep doesn’t come as naturally as it should. If you have trouble sleeping, take a look at our best tips for how to fall asleep quickly!
Sleep with Your Phone in Another Room:
It has become common to keep our phones right beside us while we sleep. We use it as our alarm and many of us check our emails and social media as soon as we wake up. The more you’re on your screen the more your brain is stimulated and the harder it is for you to fall asleep. These devices emit light of a blue wavelength, which may trick your brain into thinking it’s daytime. Too much light from your screen can affect melatonin production, signaling to your body that you’re not ready for sleep. Get a separate alarm clock and sleep with your phone in another room so you’re not tempted to look at it before bed and if you wake up during the night!
Try using blue light glasses:
Blue light filtering glasses are a way to protect yourself from digital eye strain and sleep disruption. Blue light glasses work by protecting your eyes from high-energy blue wavelengths, reducing the potential for eye damage from prolonged exposure. Generally, the purpose of blue light glasses is to reduce digital eye strain and improve sleep quality.
Sleep in a Cool Room:
Your bodies core temperature needs to drop to initiate sleep. When you’re falling asleep your internal body temperature drops slightly and reaches its lowest point between 2 and 4 am. A bedroom temperature of 65 to 72 degrees is in a ideal range for sleep.
Breathe in Lavender:
A great way to fall asleep is to diffuse lavender before bed or use a lavender lotion, even scent your linen with lavender if you really enjoy the scent. Lavender helps you relax, can lower your blood pressure, and helps clear your mind. Breathe in the scent of lavender before bed to help you sleep deeper and wake up more invigorated!
Stick to a Regular Sleep Schedule:
A regular sleep schedule is key to beating insomnia. Plan for sleep, sleep isn’t always as easy as just having the time to lay down, but scheduling your rest periods will be a big step in the right direction. Get into a routine and plan to make sure you have enough time set aside for rest by counting backwards from when you need to wake up each morning. If you tend to always go to bed at different times, this can really mess up your sleep cycle. It’s best for your biological clock if you go to bed and wake up at the same time each day, including weekends. Some people like to sleep in later on the weekends but doing that can make your insomnia worse.
Use Your Bedroom Only for Sleeping:
It’s important for your mind and body to associate your bedroom with sleep. If you work from home or bring work home, don’t do it in your bedroom. If you do, your mind will associate it with work and keep your wheels turning. It’s also best not to watch TV or do anything that stimulates your mind – keep your bedroom for sleeping!
Keep Clocks Out of View:
One of the worst things you can do is watch the minutes go by when you’re trying to get to sleep. The more you think about how much later it’s getting, the more anxious you’ll become about not falling asleep. This also goes for waking up in the middle of the night. If you’re watching 3 o’clock turn to 4 o’clock and 4 o’clock turn to 5 o’clock, you’re going to feel even more stressed out.
Stay Out of Your Head:
This one’s easier said than done but do your best not to think about everything under the sun when you go to bed. And most importantly, try not to think about the fact that you can’t fall asleep. Work on relaxation techniques such as deep breathing and yoga to get you into a relaxed state instead.
Read a Book:
Reading a book before you go to bed can help take your mind off daily stressors and will help you relax. Try to go to bed half an hour earlier than you usually do to get some reading in. If you wake up in the middle of the night and are awake for more than 20 minutes, use a dim light and read a book to help you get back to sleep.
Practice Meditation Before Bed:
Meditation can bring your mind and body to total relaxation before bed, and help you get to sleep faster. Meditation helps enhance melatonin levels and helps the brain to achieve a sleepy state. It will be easier to fall asleep and you’ll wake up feeling more energized.
Avoid Long Daytime Naps. If you’re not getting a good night’s sleep it’s typical to feel tired during the day, but try to skip naps if you can. Long naps (over 20-30
Write Down a To-Do List Before Bed:
Many people can’t get to sleep because they’re worried about what they have to do the next day. Instead of letting your to-do list float around in your mind and keep you up, write it down on a piece of paper.
Drinking caffeine after 2 pm can seriously mess up your sleep cycle. Although everyone reacts differently to the effects of caffeine, it’s generally best not to drink it at least 6 hours before you sleep, and even more if you have insomnia. Try to limit coffee consumption to the morning if you can, or cut it out completely.
Create a Bedtime Routine:
Having the same routine every night before you go to sleep can help calm your mind, relax your body, and condition yourself to realize it’s time to go to sleep. This routine can be 15 minutes to an hour, whatever works best for you, but be consistent with it every night. Find a routine that works for you whether that includes taking a warm bath, stretching, writing in a gratitude journal, reading, writing down your to-do list or goals, or anything else that feels good.
Stretch Before Bed:
Muscle tension can lead to restless nights. Do a short yoga routine or stretch out your tightest muscles before bed. Hamstrings, lower back, shoulders and ankles are some of the common areas that will be tight after a long day. Picture turning off every muscle in your body. Start at the toes and end with the brain, relaxing each muscle as you go.
Get adjusted and Sleep Better:
Many don’t realize that chiropractic can help with sleep issues! According to the National Sleep Foundation, nearly one-third of people who have undergone a chiropractic adjustment say they experience an immediate improvement in sleep.
Your body needs sleep to repair and regenerate muscle tissues, skin cells and bone. A study that examined the impacts of sleep on injuries found sleep deprivation caused a marked difference in molecular markers of muscle repair. This showed that sleep impacted the body’s regeneration functions and can support healing. So while you are healing being able to get some sleep is very important.
Personally sleep does not always come easy for me, I am a mom, a doctor, a wife, a business owner and an employer and probably a few other things I am forgetting at the moment! My personal favorites which make up my night time routine are: Getting adjusted, I always know I need an adjustment when my sleep patterns get bad. I exercise daily, I avoid caffeine as much as possible and definitely past about 2pm, I read at night and do some breathing exercises. I use the to do list tip and get things out of my head before I go to bed. I take magnesium and formula 303 before bed almost every night. I hope you have found these tips helpful, I encourage you to try a few of them out or include some new ones into your night time routine!
We carry a couple of products in the clinic which our patients have had great results with:
FORMULA 303 ALL-NATURAL RELAXANT
A Gluten-Free, Non-GMO product
Formula 303 is an all natural herbal remedy that harnesses the medicinal properties of valerian root, passion flower, and magnesium to provide you with relaxed muscles, stress relief, and natural relief from just some of the following:
Muscle Pain
Muscle Spasms
Joint Pain Relief
Backache
Leg Cramps
Pulled Muscle
Neck and Shoulder Pain
Tension and Stress
PMS Cramps
Restless Sleep
Other valerian root herbal supplements only contain one or two of these important ingredients, Formula 303’s unique blend allows for the maximum levels to provide you with a safe, non-habit forming natural muscle relaxant that is perfect for long term use.
Valerian Root
Used for Centuries to calm upset nerves and for treating mood problems, pain, and headaches. Today, it is still used for its antispasmodic, calmative, tranquilizing, carminative, and pain relief effects.
Passion Flower
Discovered in 1569, passion flower has been used primarily as a sedative used to quell nervousness and anxiety, promote better sleep, reduce swelling as an anti-inflammatory, and as an antispasmodic and anti-convulsant used in the treatment of muscle cramps, dysmenorrhea, and other conditions.
Magnesium Carbonate
Magnesium is one of the most essential minerals in the development and function of nerves. It plays a large role in the overall stabilization of nerve cells, which without nerve cells would be in the state of tetany.
Be Sleepy CBD
DESCRIPTION
ON CBD: Be Sleepy is a soothing lotion to enrich your sleep potential. On CBD Be Sleepy is infused with Melatonin, Chamomile, Valerian and Hops Extract.
1,000 mgs Hemp CBD Extract
Dosed Controlled 20 mgs CBD Extract Per Pump
50 Pumps Per Bottle
Guaranteed To Contain Between 80%-95% Pure CBD
Formulated with Proprietary Phase Change Delivery Emulsion
ON CBD: Be Sleepy is a soothing hydrating body lotion On CBD Be Sleepy is infused with Melatonin, Chamomile, Valerian and Hops Extract.
1,000 mgs Organic Industrial Hemp CBD Extract
Dosed Controlled 20 mgs CBD Extract Per Pump
50 Pumps Per Bottle
Guaranteed To Contain Between 80%-95% Pure CBD
Formulated with Proprietary Phase Change Technology
Magnesium
Magnesium helps the body relax. This nutrient reduces stress and helps you sleep longer.
Magnesium is a nutrient that’s involved in several important bodily functions. It Plays a role in muscle and nerve function, is involved in regulating blood pressure and blood sugar, and even helps build bones and DNA.
Some studies have found that Magnesium supplements can:
Make it easier to fall asleep
Improve sleep quality
Reduce symptoms of restless leg syndrome which can interfere with a good night’s sleep
Gratitude An Adjustment For Your Attitude!
Choosing to count your blessings:
Gratitude can be felt and acknowledged in several ways. You can be grateful for your past memories and experiences. Its healthy to express gratitude for your current circumstances and the positive aspects of your life. Don’t forget to look toward the future with optimism and the expectation of positive things to come!
On the topic of gratitude I want to take this as an opportunity to sincerely thank each and every one of our patients over the years. This December marks our 13th year here at Desert Valley Chiropractic and we would not be here without our amazing supportive patients and our outstanding staff.
