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Shovel Snow

Snow Shoveling: How to Prevent Injuries and Stay Safe

Living in Minnesota, shoveling snow is just another part of our winter routine. However, unlike many annoying chores, if you’re not careful shoveling can cause injuries.

Shoveling places a lot of stress on your heart and lower back. The reason it can be so hard on your heart is because snow is heavy, and if you’re moving lots of it, your heart is working overtime—think of it like a really grueling workout. Top that off with cold weather, which can increase heart rate and blood pressure, and you’ve got a recipe for disaster.

 

Your lower back is at risk for injury for a few reasons: heavy loads, improper lifting, and twisting or turning. There’s a right and a wrong way to shovel snow, just like there’s a right and a wrong way to lift weights.

This winter, protect your heart and lower back with these tips for safe snow shoveling.

  • Talk to your doctor. If you have a history of heart disease, it’s a good idea to speak with your doctor before grabbing a shovel.
  • Warm up. Think of shoveling like a workout or a run, you should warm up your body before jumping right in. Do some static stretching, like touching your toes and twisting side-to-side, before heading out.
  • Push, don’t lift. Most people want to pick the snow up and toss it. However, whenever possible, you should push the snow with your shovel instead of lift it.
  • Lift with your legs. Not your back! Bend at your knees and lift the snow using your legs and hips instead of your lower back. This will reduce the amount of strain on your back and potential for injury. This video does a good job of teaching proper lifting technique.
  • Lighten your load. To give your body a break, use a smaller shovel or only fill your shovel partially full. This will lighten the load and make it easier on your low back and heart.
  • Take breaks. If you’re feeling fatigued or sore, take a break or recruit some help from family or friends.
  • Stay hydrated. You might not realize it, but you’re probably sweating quite a bit—shoveling snow is hard work! Take regular breaks to drink fresh water and rehydrate.
  • Wear layers. Dress in multiple layers to stay warm and peel them off if you get too hot.

Protect yourself this winter by using these tips and techniques next time you head out to shovel. And if you do find yourself with a sore back, you know who to call.

 

Anna Marie's Alliance Award

360 Chiropractic Receives Anna Marie’s Alliance 2018 Impact Award

Anna Marie’s Alliance Impact Award is given to one organization and one individual a year based on their great impact on AMA. It is based on that organization or individual’s volunteering, fundraising, and philanthropic programs. It’s a way for the AMA to recognize community members for their contributions.

We are happy to announce that this year, 360 Chiropractic has been chosen as the Alliance Impact Award winner. Sandy Nadeau, Director of Development and Communication said, “[360 Chiropractic has] supported us in many ways over the years.”

Nadeau went on to explain that the word “impact” is an important feature in the award. “We don’t survive without community support,” she says. “It’s about being consistent and long-term. It keeps the organization functional and moving forward. The qualifications to win this award are apparent to the rest of the community.”

360 Chiro Staff

Dr. John and the rest of the team at 360 Chiropractic are thrilled to win this award and to continue to support such a worthy cause. 360 Chiropractic was inspired to help after a talk the AMA did at Sertoma Club many years ago. Our team was inspired by their message, leadership, and local impact. “Dr. Jon is just a wonderful man and a great supporter,” says Nadeau. “The fact that the organization is lead by men who support this shelter is amazing. We are so proud to partner with them.”

To assist AMA, 360 Chiropractic gives donations of funds raised through our Gift of Health promotion. We also raised funds from patient donations during our 20+ Patient Appreciation days in the past. “Our staff gets more from helping others than I can ever say,” says Dr. John. “It is nice to be recognized with the award, but Anna Marie Alliance deserves all the credit.”

If you are interested in getting involved, contact the Anna Marie Alliance to help with support, donations, or volunteer opportunities. We also encourage you to find a cause you feel strongly about and give your time and expertise!

 

Fall Fruit

Eat Healthy This Fall With Seasonal Fruits And Veggies

Modern technology and a globalized world mean your local grocery store carries pretty much any fruit or vegetable you want, at any time of year.

But that doesn’t mean you should.

Health experts say eating “seasonally” is better for both your body and your budget. Eating seasonally is eating produce that’s currently being grown.

Buying local seasonal produce can actually be more nutritious because it spends less time being transported to you. The moment a fruit or vegetable is picked or cut, it begins losing nutrients, so all that transport time can really cut down on nutrients. Plus, most mass-shipped produce is picked before it’s fully ripe, and not up to its full nutrient potential in the first place.

Have you ever noticed how much more expensive blueberries are in the winter? That’s because blueberries are off-season in North America during that time.

When you buy produce during peak season, it’s in peak supply. Distributors don’t have to pay as much to transport it to your local grocery store when it’s being grown closer to home. That pays off at the checkout, shaving money off of the selling price.

Sweet Potatoes

Eating Seasonally This Fall

A new season is here, and with it, a whole range of in-season fruits and vegetables. Here are some fruits and veggies currently in-season:

  • Apples. Harvested in late summer through fall, they’re a fall favorite. While Minnesota is known for inventing the Honeycrisp, try the University of Minnesota’s newest apple variety this year – the First Kiss.
  • Sweet Potatoes. These veggies are a good source of vitamin c and are rich in fiber and beta-carotene, which can promote healthy eyesight.
  • Beets. They taste great in salads and are even sweeter roasted. They even contain a compound that may help prevent heart and liver disease.
  • Cauliflower. This veggie tastes best in the fall. Plus it may even prevent cancer, thanks to a compound called glucosinolates.

Eating seasonally is a great way to keep your health in tip-top shape, especially if you’re on the mend from an injury.

For more tips and tricks on staying healthy, visit 360 Chiropractic. We use modern Chiropractic techniques for enhanced comfort and effectiveness, including acupuncture, massage therapy, and rehabilitation.

Summer Injurues

Preventing Common Summer Injuries

It’s hard to be bored when the weather is so fine – especially in Minnesota. All around the state, folks are cramming as many activities and events as they can into a seemingly ever-shrinking window of snow-free weather!

Summer activities are all about the outdoors – hiking, climbing, and swimming reign supreme. They can also end in aching bones, sore muscles, and unwanted –and often unexpected – injuries.

A little know-how and preparation can go a long way to ensure you spend your summer having fun instead of recovering from an injury.

 

Common Summer Injuries

Water Hazards

When the water isn’t frozen, it’s exactly where we want to spend our time! Fishing, skiing,  and boating are common pastimes in our area. Beware of slippery docks and boat decks when heading out to do some fishing.

Especially at peak summer when the sun is at its hottest, swimming is a great way to stay active and get a good workout. We’ve all heard the old adage “Wait 30 minutes after eating before getting into the water” from our mothers, but swimmers are especially subject to other injuries. Tennis elbow, rotator cuff injuries or ligament tears are common injuries around the water.

Knee pain

Overuse

Tendinitis is a common injury that develops in the summer. More people are out and about running, cycling, and competing in all sorts of sports. Incorrect technique, poor preparation, or overuse can result in tendinitis. Think of it in terms of its common nickname: “Weekend Warrior Syndrome”. Working too hard without preparing your body is never a good idea.

 

Sprains and Strains

It’s fun to discover new, exciting places in the summer. Our state is full of parks, hiking paths, and new areas to explore. It’s common to be exploring a new area and experience that stomach-dropping sensation of catching your foot on a tree root and realizing you’re about to take a tumble. Suddenly, you’re in a majestic forest with a sprained ankle.

 

Preventing Summer  Injuries

 

Get The Right Gear

Don’t want to roll your ankle on that tree root or slip on an especially wet boat landing? Wear the right footwear! Hiking boots with ankle support or boat shoes with extra grip can make all the difference. You should also think about headwear – like sun hats, helmets, and visors –  as well as life jackets, extra pads, and clothing. The right fabric can mean the difference between a fun kayaking trip or a week of nursing sunburnt shoulders.

Speaking of which – don’t forget the sunscreen and bug spray!

 

Stretch it Out

Stretching muscles and warming them up before getting active is the simplest way to prevent injuries – whether it be in the summer or year-round. Whichever muscle groups you plan on using that day, stay limber and ready for fun.

 

Hydrate!

Obvious but important summer tip: drink plenty of water! Summer means stronger sun rays, which means more sweating. Sweat means your body is dehydrated. Carry your trusty water bottle with you always. This not only prevents dehydration, but helps your muscles be at their very best!

The “wait 30 minutes rule”, by the way, prevents cramps. Is it a strict rule? No, not really, but it’s still good advice to wait 30 minutes after eating before doing any strenuous activity. A good rule of thumb: Listen to your mother.

 

The specialists at 360 Chiropractic can help you get active in your favorite summer activities with confidence. If you are recovering from an injury or have cause for concern, consult your physician or physical therapist before getting to active.

 

Healing Golf Injuries With Chiropractic Care

May is National Golf Month and a fun time to be on the green.

 

Many golfers miss out because of common injuries to this sport. Heal golf injuries faster and safer with chiropractics to get you back in the game.

Back Pain

It is no secret that golf is hardest on your back. Even perfect form when you swing will wear on your spinal alignment over time. Fortunately, chiropractors are all about the back. Even if your back is not necessarily injured, chiropractors can alleviate back pain and soreness from a long day on the green. Spinal alignment will take pressure off the areas of your back you rely on for your golf swing. Frequent chiropractic adjustments can act as preventative care, and we aren’t strangers to helping patients with more serious back pain like nerve damage, disc ruptures, and more.

Shoulder Pain

When golfers have a fast wind up, it can often result in shoulder pain. Sometimes this is just soreness, but it can also manifest in more serious issues, such as rotator cuff tendonitis, muscle tears, or A-C joint arthritis. As with any musculoskeletal problem, chiropractors can help. If you are feeling shoulder pain or even elbow pain, trust a chiropractor to help you feel better again!

Knee Pain

Improper posture when swinging the club may cause knee pain – sometimes progressing to the point of surgery. Before you go under the knife, try chiropractic care. A chiropractor looks at the whole body functioning together and takes a full medical history in order to diagnose accurately. This is important when you understand that your knee joints are connected to your leg bones, pelvis, and influenced by your back and spine. Chiropractic adjustments can alleviate knee pain and bring back a full range of motion.

If you are suffering from a golf injury that is preventing you from getting on the green, May is the month to visit a chiropractor and fix that! You can enjoy golf as a sport again with the help of chiropractic care from 360 Chiropractic.

 

Celebrate National Nutrition Month by Getting Into a Healthy Lifestyle

March is National Nutrition Month, which means there couldn’t be a better time to talk about the importance of nutrition in leading a healthy lifestyle.

 

Physical activity and a nutritious diet can help you achieve good health and lower your risk of chronic health issues and diseases. The foods you choose to eat directly affect your health, so it’s important to create healthy habits. Unhealthy eating habits have contributed to the obesity epidemic in the United States, but by taking steps to eat healthily, you’ll be on your way achieving a healthy lifestyle.

 

Remember: it’s only as difficult as you make it! Here are some tips for easing yourself towards a successful road to health:

 

Keep Healthy Foods in the Kitchen

Eating veggies can be a hassle if you have to wash and cut them up every time you eat them. Think ahead and cut up a bunch of veggies for convenient snacking, or you can even roast them with spices and store them in the fridge for snacking. Dietitian Dana Magee says that it’s nice to have extra veggies cut up and on hand for making quick meals like paninis, flatbreads, or quesadillas.

Fit in Fruits and Veggies

Angie Hasemann, a pediatric dietitian at the University of Virginia Children’s Fitness Clinic and president of the Virginia Academy of Nutrition and Dietetics has three tactics for fitting in the fruits and veggies. One: she keeps fruit in her car for post-work and emergency snacks. Two: She always packs fruits and veggies in her lunch to eat before her main dish. Three: She sneaks veggies in where ever she can, like onions, squash, and zucchini in spicy BBQ chicken nachos.

 

Don’t Skip Breakfast or Overdo Dinner

Too many of us have developed the habit of eating little to no breakfast, grabbing a quick lunch, and then overindulging at dinner. Experts have shown how bad that pattern of eating is for our health. Instead, load up early in the morning or at least at lunch so that you have more energy for your more of your day. You might be amazed by the increased energy you feel if you make the switch!

 

Carry Snacks

Healthy snacks seem impossible to find when you’re on the go. Bring your own, instead! Find some great DIY snack recipes here.

Don’t Deprive Yourself!

Author of the blog Dietitian on the Run, Heather Calcote, practices a 90/10 approach. “Ninety percent of the time I choose healthy foods, and I leave 10 percent wiggle room for celebrations, restaurant meals, and sweets.” She also recommends saving a small snack to satisfy your sweet tooth for after dinner so that you can still enjoy a nightly treat.

 

Work For It

In addition to making healthier eating habits, a healthy lifestyle also requires some exercise. There are countless ways to get involved in physical activity every day whether you have a gym membership or not. It can become a social activity for you or a great way to de-stress your life! Exercise is known to have positive effects on the body and the mind, here are some tips on how to stick to it and stick to your commitment to health!

 

Get Professional Guidance

Here at 360 Chiropractic, we take your health seriously. Not only do we offer chiropractic care, acupuncture, and massage therapy, but we also offer nutrition counseling. In our nutrition counseling program, you will meet with a healthcare professional and discuss your needs and goals and help you reach each one.

 

Contact 360 Chiropractic to learn more.

 

How to Stick to Your Healthy New Year’s Resolutions

It’s nearly a month into the New Year – a time when many people begin giving up on their new year resolutions.

It could be to get more daily steps in, go to the gym you signed up for, or take that new, fun cycle class. Regardless of what your health-related resolution is, here are some tips and tricks to help you stick to it.

 

One Thing at a Time…

Professor Richard Wiseman of the UK’s University of Hertfordshire says it’s best to only make one resolution each year – preferably one you haven’t attempted before. If you do make more than one resolution, focus on one or one section of it at a time. You’ll be able to focus more clearly, stay accountable, and give it your all.

Make it Fun

If your goal is to lose weight or go to the gym 3-5 times a week, you’ll be more successful by doing an activity that you find fun. It could be kickboxing, yoga, cycling, or even lifting weights. Find a new podcast or audiobook to listen to while on your chosen machine. This will help you look forward to your workouts rather than dread returning and falling back into bad habits.

 

Use a Fitness Tracker

Using a fitness tracker will help you keep accountable, track your progress, and celebrate your wins. If you’re able to, use one that your family and friends use as well. Many fitness trackers offer friendly competitions or goals. It’s more fun to participate when there’s a little friendly competition involved!

 

Put it on Your Calendar

This may seem a little odd, but it’s hard to ignore anything that’s on your digital calendar. If you want to be successful with your health resolutions, schedule it and set up reminder notifications. You’ll be less likely to forget or make excuses.

Ask for Support

If you feel overwhelmed with achieving your goals, ask for support. Maybe you need a gym buddy for a month, or maybe you need someone to keep you accountable. You might even need a massage to help your muscles recover from a great workout. Whatever your health goal is, ask for support when you need it!

Using these tips and tricks are very important in achieving your health-related resolutions. Now that you have these tips, focus on your goal and set up some action steps. Once you hit one goal, keep going! You can re-use these tips to help you with your future goals. Just remember to focus on them one at a time!

If you need a therapeutic massage or a chiropractic adjustment, contact 360 Chiropractic to schedule an appointment.

 

Manage Your Pain Without Medication: The Benefits of Chiropractic Care, Massage, and Acupuncture

Although the amount of people with chronic pain has remained the same for almost 20 years, the amount of prescriptions for opioids, a pain medication, has quadrupled according to NAAG.

 

For those people living with chronic pain, the pain medication is not necessarily helping them from day-to-day and has a high cost, even with insurance. With most injuries, the body should be able to recuperate on its own, but the information from NAAG is showing that is not the case.

 

For many suffering from chronic pain, a good alternative to opioids is chiropractic care. This will allow their bodies to heal naturally both short-term and long-term; whichever the body needs before healing properly.

Here are some alternative pain management services available at 360 Chiropractic.

Massage Therapy

Tight and sore muscles are one of the leading causes of body pain. The balance of kneading, stroking, and pressure helps to improve circulation. That circulation is helping to release blood flow which helps stimulate the muscles and manage chronic pain. People who have regular massage therapy sessions experience less pain overall. They also feel more relaxed and less stress than those who do not attend regular massage sessions. There are many sources out there that state how beneficial massage therapy is for chronic pain, including Health Day.

The massage therapists at 360 Chiropractic are highly trained to adapt to the massage technique that the patient may request.

Acupuncture

Although some write off acupuncture as a Chinese myth, it’s a proven method to not only help with general health but also chronic pain. It is achieved by stimulating specific points on the body with fine needles, physical pressure, or laser technology. These pressure points are placed to best benefit the body’s circulatory, musculoskeletal, and neurological functions.

Many times there are other health concerns that accompany chronic pain, such as lack of sleep and depression. These concerns can be managed with acupuncture as well. Acupuncture patients experience improved sleep and an improved overall well-being.

Chiropractic Care

Last but not least, chiropractic care can help chronic pain management without the use of prescription medication. Many times chronic pain means there is some part of the body that is out of alignment. With chiropractic care, we are able to pinpoint exactly which part of the body it is and then manipulate it using the Activator Technique, which is a low-force method that is extremely effective and gentle.

As the body becomes aligned properly again, you’ll notice a decrease in your chronic pain, muscle tension, and stress levels.

 

These three pain management alternatives are great treatment plans to have. They help those with chronic pain, without the use of prescribed medication.

360 Chiropractic offers free consultations. Please contact us for more information.

 

The Best Exercising Tips During The Fall

Fall presents its own unique workout challenges. Exercising outside is enjoyable, until it gets too cold, rainy, or dark before you break a sweat. Life becomes crazy busy as school and fall activities start again. We are here to remind you how important it is to exercise and take care of your body. Here are some tips for exercising during the fall.

 

Take a Jog Through the Woods

It is a pleasure to exercise in the fall weather as long as you can find free time during the afternoon hours. If your MO is jogging through the neighborhood, change things up and try a jog in the woods. The forest trees will delight your senses with their gorgeous colors and crisp breezes. The uneven terrain will present an element of difficulty to your exercise regiment and challenge your balance.

 

Be An Active TV Watcher

Exercise does not have to happen outside of your house and it does not have to take a lot of effort. If you need to incorporate exercise into your life but you are not sure where to start, try getting your heart going while watching your favorite fall TV shows. WebMd.com suggest utilizing the commercial breaks to practice lunges, do squats, jumping jacks, stretches, yoga stances, lift weights, or do sit-ups. Your body will thank you for multitasking.

 

Take a Class

With the kids in school, you might use the open spaces of time to sign up for a gym visit or exercise class like Zumba or Pilates. Try finding a class that fits between the time when the kids get on the bus and you start your work day. If you already go to a regular class, switch it up! Try a new exercise  and stay fresh while working different parts of your body.

 

As autumn temps begin to lower, so can your desire to exercise and get in shape. It is not so hard to find time for exercise if the drive is there. 360 Chiropractic wants you to be the healthiest you can be! Take care of your body this season and use our tips for getting in exercise.

 

What Happens to Your Body When Dehydration Strikes

We’ve all been told time and time again how important it is to drink water. We know the majority of our body is made of water and that hydration is crucial for daily functioning, but it is especially crucial for athletes. Those engaging in strenuous exercise or competition can see their performance suffer over time without adequate fluid intake. But what actually happens to your body when you get dehydrated?

Lowered Blood Pressure

Several things occur when the body does not get enough water. Since blood is about 93% water, it becomes thicker and causes your heart rate to increase because your heart must work harder. As a result, your blood pressure falls since each pump is moving less blood. Feeling faint or dizzy is a common symptom of low blood pressure. Nutrients require blood for transport so, with inhibited blood flow, your muscles, organs, and bones won’t receive adequate nutrition.

 

Digestion Issues

Another very important function of the body that is noticeably impacted by dehydration is digestion. Water is essential for creating saliva, stomach acid, and other gastric secretions to moisten and break down food. Athletes will notice how much more sluggish and fatigued they feel when their digestion isn’t functionally optimally. Toxins and waste remain backed up in your body rather than being eliminated efficiently.

Muscle Aches and Fogginess

For athletes, this means decreased strength and endurance from their bodies. Muscles ache longer from lactic acid build-up and don’t recover as quickly. It also means limited mental focus as blood supply to the brain is affected. Without rehydrating during physically demanding training and competition, athletes can expect to see a dramatic decline in their performance from even just 2-3% loss of body weight in fluids.

 

Overheating

Some waste is removed from the body by sweating. Sweat is most imperative for temperature control, though, as any athlete knows. Without proper fluid intake, an athlete’s sweat glands will struggle to cool the body and can increase the risk of heat-related illnesses. This is especially concerning for athletes who are out in the hot summer months.

 

It is clear that every cell in your body is affected by hydration, from blood to muscles and organs to glands! For optimal performance as an athlete, preventing dehydration is key since recovery is far more difficult and time-consuming.

 

At 360 Chiropractic, we believe that your health is your greatest asset. Ensuring your body is well hydrated will reduce your risk of injury and fatigue and improve your overall performance.