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TO DE-STRESS, EAT MORE FRUITS AND VEGETABLES

Most of us know we should pay more attention to our nutrition, but it’s hard to break the burger and fries habits of a lifetime. Research by a Warrington chiropractor is finding more evidence, however, that good nutrition habits can affect many areas of our physical and mental health. Now there’s research that shows loading up on the fruits and vegetables can help you lower your stress levels. A recent study carried out in Australia involving 60,000 people aged 45 and older found that eating more fruits and vegetables can reduce stress.

stressfoods

The numbers are pretty impressive. The study referred to by a Central Bucks chiropractic office showed that folks who ate 3-4 servings of vegetables every day had a 12 percent lower risk of stress than those who ate 0-1 servings daily. The results are even more striking when you focus on women. Females who ate 5-7 daily servings of fruit and vegetables had 23 percent lower stress than their counterparts who ate 0-1 servings each day.

The study clearly shows that eating fruits and vegetables every day plays a role in stress reduction, but perhaps the biggest surprise is that as you increase the amount, it keeps lowering your stress level. People who ate 5-7 daily servings of fruit and vegetables had lower stress than those who ate 3-4 servings, and the ones who ate 3-4 servings had lower stress than the ones who ate only 0-1 servings daily. However, it appears that there is an upper limit — if you increase your fruit and vegetable intake to more than 7 times a day, it does not lower your stress levels any further.

reducestress

The bottom line is that if you want a good remedy for the high levels of stress in today’s world, eat more fruit and veggies!

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GET YOUR EXERCISE AT YOUR DESK

If you work in an office you probably spend a lot of time sitting at your desk. The best local chiropractor now says that too many hours of sitting each day are detrimental to our health, and increase the risk of obesity, back pain, cramps, lead to poor posture, muscle tension, boredom/fatigue and many other ailments. The body needs exercise to maintain an optimum level of health, and recent studies shared by a local chiropractor have shown that 50% of U.S. adults admit they don’t get enough exercise they need.  But how can you get your exercise when you have a sedentary job? The good news is that you can build fitness into your office routine very easily, by modifying some common exercises slightly. Here are a few to start with. The only equipment you’ll need are two five pound weights.

Leg Extensions. Sit at a sturdy desk chair, and position a five pound free weight between your feet. Tense your thigh muscles while holding the sides of the chair, and slowly lift the free weight up with your feet, till your legs are parallel with the floor. Hold for two seconds while tensing your abdominal muscles. Repeat 15 times.

Tricep Dip. While sitting in a chair, place your hands next to your thighs, with fingers pointed forward. Slowly move your body off the seat and dip your hips toward the floor. Support your body with your arms, until your elbows are at a 90 degree angle. Once you reach this position, slowly push yourself back up to the starting position. Your arms are doing all the work in this exercise. Repeat a dozen times.

Shoulder Press Jumping Jack. Stand with your feet shoulder width apart, and hold a five pound weight in each hand. Now, do a jumping jack — move your feet quickly to the side while at the same time raising both hands over your head. Without stopping, bring the hands and feet back to the starting position. Doing these jumping jacks continuously for 60 seconds.

If you would like more information on how to stay fir while you sit, go to this website, and the office will be sure to contact you to set up an appointment or answer any questions you may have.

Avoid Back Pain With Good Posture

One of the most common causes of joint and muscle pain is poor posture. Slouching, slumping, and other postural bad habits create imbalances that in the long term can cause pain and discomfort.

The problem is that poor posture is something most of us don’t even notice. We’re so used to it that we can actually be surprised when someone points out that we’re slumping, or when we catch a glimpse of ourselves in a mirror and see the curvature of our spine.

posture

There’s no magic formula that will give us good posture says a Jamison chiropractor. It’s just a question of reminding ourselves to practice good posture many times throughout the day. Here are a few tips to help you.

. Sit correctly. Most of us spend hours sitting every day, and this is why sitting with good posture is crucial. A Jamison chiropractor says you should sit as though your head were being pulled up on a string, and you should not dip your head forward. Keep your feet flat on the floor and make sure your knees are bent at a 90 degree angle.

. Avoid heels. High heels may be attractive, but they’re not good for your posture. According to a local chiropractor, standing in heels makes a pronounced curve in your lower spine, putting more pressure on that area. Sitting in heels makes it impossible to get the 90 degree knee bend you need for good posture.

. Stand tall. Proper standing posture is similar to sitting, in that you should keep the head aligned at the top of your spine. Also, your feet should be shoulder width apart, with the weight evenly distributed.

Remind yourself to follow these posture rules every day, and before long you’ll establish healthier posture habits.

Doylestown PA Chiropractor Helps Central Bucks Residents To Understand Chiropractic and the Treatments Related to it

January 20, 2014 Leave a comment

A chiropractor is a health care professional that mainly focuses on problems or disorders of the nervous system and the musculoskeletal system as well as the effects of these kinds of problems on the general health of individuals. The Chiropractic care is mostly used to treat neuromusculoskeletal complaints which include but not limited to joint pains, neck pain, back pain and headaches.

The Doctors of Chiropractic

The doctors of chiropractic are mostly referred to as chiropractic physicians or chiropractors and they are practicing a drug-free and hand-on approach to health care including patient examination, treatment and diagnosis. Chiropractors near me have a broad diagnostic skill and they are also trained and qualified to recommend rehabilitative and therapeutic exercises and to offer dietary, lifestyle and nutritional counseling.
Apart from that, chiropractors are performing manipulations or adjustments to spine and some other body parts. During adjustments, their primary goal is to ease pain, correct alignment issues and to support the natural ability of the body to heal itself. They are also using some other kinds of treatments such as:
• Ice and heat
• Relaxation techniques
• Electrical stimulation
• Dietary supplements

Chiropractic Care

Pains and aches are actually signs that your body is not functioning right. Your spinal cord, your brain and your entire nerves are controlling the way your body works. Emotional, chemical and physical stresses create a defensive posture. Your muscles contract, locking your spinal joints that irritate or pinch nearby nerves. The lack of integrity in your nervous system is setting the stage for ill health and disease.
With the help of Doylestown chiropractors that provides a thorough examination, they can find these kinds of problems and their causes. Applying an essential force in order to stick your spinal joint can help your body to heal itself that is why an effective chiropractic care has really helped many people get and stay well.

Therapeutic Procedures Performed by Chiropractors

Spinal manipulation, otherwise known as chiropractic adjustment is one of the most common therapeutic procedure performed by chiropractors. The main purpose of this adjustment is to be able to restore the joint mobility through applying a controlled force manually into those joints that have been restricted in their movement and have also been hypomobile due to a tissue injury.
This kind of injury can actually be caused by a traumatic event like repetitive stress or improper lifting of heavy objects. In these cases, injured tissues undergo chemical and physical changes that may cause pain, inflammation and may restrict your movement. Adjustment or manipulation of the affected tissues and joints that is done by a professional chiropractor will restore mobility. This can also help alleviate muscle tightness and pain, allowing your tissues to heal.
Chiropractic manipulation rarely causes inconvenience, but patients may also often experience aching or mild soreness after the treatment. However, this mostly resolves within just 12 – 48 hours. In some cases, when one is suffering from lower back pain, chiropractic care is the main method of treatment to be considered. However, if there are some other medical conditions that exist, chiropractic care may just support or complement the medical treatment by relieving some musculoskeletal aspects that are associated in the health condition.

McQuaite Chiropractic Center

295 Logan Street

Doylestown, PA 18901

267-247-7000

www.mcquaitechiropractic.com

Dr. Jeff McQuaite and his team at Azzatori Chiropractic-Doylestown proudly recognizes National Public Health Week 2013 by promoting this year’s theme, “Public Health is ROI: Save Lives, Save Money.”

 

NationalPublicHealthWeek2013

Every year in the United States, including Doylestown and the surrounding Central Bucks communities, statistics show that seven out of 10 deaths are due to preventable chronic diseases such as diabetes and heart disease (2). In fact, chronic diseases account for a whopping 75 percent of national health care spending, yet only 3 percent of our health care dollars go toward prevention (3).
But there are steps we can take to help turn these statistics around.

Dr. Jeff McQuaite, a chiropractor in Doylestown, is ready to provide key support to patients who are trying to create healthy working environments. This comes as communities across the country this week observe National Public Health Week (NPHW), which promotes creating a healthy workplace on Wednesday, April 3.NPHW_Logo_HZTL2

The theme of NPHW 2013—“Public Health is ROI: Save Lives, Save Money”—promotes the value of prevention and the importance of well-supported public health systems in preventing disease, saving lives and curbing health care spending. For more than 100 years, the chiropractic profession has promoted prevention as a key component of health and wellness, and a growing body of research shows that chiropractic services reduce health care spending. Research shows that investing just $10 per person each year in proven, community-based public health efforts can save the nation more than $16 billion within five years. That’s a $5.60 return for every $1 invested(4).

“We all have a role to play in making our communities healthier places and Azzatori Chiropractic-Doylestown is excited to help lead the way. Many small preventive steps can add up to make a big difference in transforming a health care system focused on treatment to one that equally values prevention.”

“Our nation and community simply cannot sustain the current trajectory of health care spending and chronic disease rates,” said Dr. Jeff McQuaite “Fortunately, we know that investing in prevention and public health can make an enormous difference.”
Dr. Jeff emphasized that supporting public health approaches to better health does reap life-saving returns.
For example, research shows that each 10 percent increase in local public health spending contributes to a nearly 7 percent decrease in infant deaths, a 3.2 percent decrease in cardiovascular deaths and a 1.4 percent decrease in diabetes-related deaths(5). Public health and prevention are critical pieces in creating a healthier nation.

According to the U.S. Bureau of Labor Statistics, in 2011 musculoskeletal disorders made up 33 percent of all work-related injury and illness cases. When considering the impact of proper ergonomics on workplace safety, this Doylestown chiropractor and the ACA stresses three basic principles:

1. When lifting, the largest muscles in the area should perform the task. The larger the muscle or muscle group used for lifting, the lower the stress on smaller, more vulnerable muscles.

2. During any work activities, people should be able to comfortably assume a number of different postures and not remain in one position for an extended time. Muscles will fatigue and be more prone to injury when assuming a particular posture, especially a poor one (e.g., partially bent forward at the waist).

3. When performing tasks, it is important to keep the joints either in their neutral posture or approximately halfway into the range of motion. Working with your joints at the extremes of their ranges of motion for prolonged periods places abnormal stresses on them and can cause repetitive stress injuries.

“Our bodies are not designed to maintain the same posture for long periods of time or to repeat the same motions endlessly,” said ACA President Keith Overland, DC. “Stretches and exercises can help prevent pain and injury. There are also natural, cost-effective approaches to treating pain, such as chiropractic services, that can help patients avoid unnecessary drugs or surgery.”

This information is part of the American Public Health Association’s annual celebration of the role of public health and prevention in our communities. Since 1995, communities nationwide have celebrated NPHW each April to draw attention to the need to help protect and improve the nation’s health.

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“National Public Health Week helps educate and engage Americans in the movement to create a healthier America for ourselves and the generations to come. The hundreds of events that take place this week help showcase the value of supporting prevention and the role that public health agencies, organizations and practitioners play in making prevention possible,” said Georges C. Benjamin, MD, FACP, FACEP (E), executive director of the American Public Health Association.

“We all have a role to play in making America the healthiest nation in one generation. And it starts with each of us taking the simple preventive steps that lead to better health.”
For more information about National Public Health Week, visit http://www.nphw.org.  To learn more about Azzatori Chiropractic-Doylestown and their public health efforts in your community, visit http://www.mcquaitechiropractic.com

Azzatori Chiropractic-Doylestown

295 Logan Street

Doylestown, PA 18901

267-247-7000

2 Kung HC, Hoyert DL, Xu JQ, Murphy SL. Deaths: final data for 2005. National Vital Statistics Reports 2008;56(10). Available from: http://www.cdc.gov/nchs/data/nvsr/nvsr56/nvsr56_10.pdf
3 APHA. The Prevention and Public Health Fund: A critical investment in our nation’s physical and fiscal health. June 2012. Available at: http://www.apha.org/advocacy/reports/reports
4 Levi, J. et al, Prevention for a Healthier America: Investments in Disease Prevention Yield Significant Savings, Stronger Communities. Trust for America’s Health. Feb. 2009.
5 APHA Infographic available at: Action.apha.org/site/PageNavigator/Infographic_Page_2012_10_04_Round_2.html.