Water Archives - Active Family Chiropractic

Spring cleaning and yard work safety

April 24, 2019 by Desire Treski Leave a Comment

With spring here it’s important to keep some very important rules in mind when you embark on your spring cleaning and yard work. These are things that can save you from a lot of pain later on.

Warm up!

One of the most important things is to warm the body up before you do any kind of yard work or spring cleaning. This includes arm swings, leg swings, some air squats, just whatever you can do to get your body moving. Even taking a fast walk around your yard to get your blood pumping through your body. It’s very important to avoid straining your body.

Drink Water & Take Breaks

It’s very important that while you’re cleaning make sure to drink plenty of water and make sure that you’re taking breaks. Also, if you are doing a one-sided activity, such as raking, you want to switch sides so that both sides get the same amount of work on the body.

Cool Down!

Finally, when you’re done with the activity a lot of people make the wrong choice. They sit down with a beverage or they reward themselves with some kind of treat such as ice cream. However, it’s most important that after you do a physical activity to reward your body in a positive way. Some of the ways you can reward yourself positively is by stretching and some kind of rebuilding for the muscle tissue such as eating a steak or getting some kind of protein into your system. Also, make sure that you drink plenty of water to replace what you lost.

Follow the steps

Following the steps will allow you to do more and to recover quickly so that you can spend your spare time doing things you love without pain or soreness. As always the way to keep you in optimal health is to get regular adjustments by your CBP doctor. So make an appointment today!

For more information ask Dr. B at [email protected]

Why it’s important to stay hydrated in the winter.

January 9, 2019 by Desire Treski Leave a Comment

Believe it or not, you can become dehydrated during the winter so it’s important to stay hydrated. Your body is almost 80% water. This means that every body function that you have requires hydration.

Whether it be digestion, excretion, circulation, any of the body systems that you can think of like your immune system and vascular systems all require water in perfect balance with electrolytes for your body to function, even your brain. Your spinal column has fluid in it as well, so everywhere in your body, there is fluid.

If you are sitting around in the winter and not exercising, you may think that you don’t need to drink water but you are wrong, because every body process requires water to function. Even when you breathe you are respirating. When you breathe out you are breathing out water droplets, it’s one of the by-products of respiration.

It’s important to drink water in the winter. Many forget to drink water in the winter because you may not sweat or you are less active. Instead, you may find yourself drinking more hot beverages like coffee, hot chocolate, or tea. These all contain caffeine which dehydrates so not only are people not drinking enough water because they are not sweating but they are increasing their dehydration by consuming more caffeine.

Many people will feel very lethargic and worn out in the winter. This may cause you to think it’s because of the lack of sun but it’s really because you’re dehydrated. You also may not realize it but heat is dehydrating so the fact that you’re spending more time indoors in a warm environment will dehydrate you in the winter as well. If your skin is dry on the outside your body is dry on the inside. Dry skin is a good indicator of dehydration.

During the winter it’s important to still have to consume at least half your body weight in ounces per day in order to keep your body functioning and not become dehydrated. If you find yourself drinking more hot beverages containing caffeine you need to drink the same amount of water to replace the water lost. Also, if you find yourself tired in the middle of the day, take it as a sign that you’re dehydrated and drink some water.

So this winter make it a point to drink water, even if you think you don’t need it, more than likely you do!

For more information as Dr. B at [email protected]

Tips for a healthier New Year.

January 2, 2019 by Desire Treski Leave a Comment

Happy New Year everyone! Let’s start the new year off right by establishing good habits. Here are some tips for a healthier new year.

Meet the four fundamental needs of your body.

#1. Your nervous system.

Without your brain telling your body what to do through your spinal cord, your body doesn’t function. If you’re not taking care of your spine through regular CBP (Chiropractic Biophysics) adjustments. Your spine cannot work at 100% or at it’s highest potential. As a result that can give you lower health, give you more physical problems, more pain, more limitations, and, less energy.

Many people think that to be healthy you need to just eat well and exercise but it’s more than that. However, it’s so much more than that and the first step is to get regular adjustments by a CBP chiropractor.

#2. Oxygen in your cells.

The best way to keep your cells oxygenated is through exercise and movement. That doesn’t mean you have to run marathons or do aggressive workouts. You are able to do this by walking, swimming, stretching, or just moving. That is how old cells in your body get replaced with new cells. That is also how you stay young and disease free. It is through the oxygenation of the body. The best way to oxygenate your body is through movement, aka exercise.

#3. Water intake.

To be healthier this year one of the best things you can do is to increase your water intake, slowly. If you increase your water intake too fast you will, more than likely urinate it out and it won’t be absorbed. The best thing to do is to sip it throughout the day. The goal for each person should be to intake half your body weight in ounces. That is your minimum hydration levels, needed to maintain good function in your body. Anything above that would be great! Anything below that means you are dehydrated.

Dehydration will help to slow down all of your body functions, which ultimately will affect your health. So, in order to be healthier, you have to get more water into your body. Make sure that if you are consuming beverages with caffeine you want to consume the same amount of water in addition to your daily minimum.

#4. Nutrition and eating the right foods.

This is different for everyone. Some people need to eat raw foods only and some people cannot eat raw foods because of their digestion. Some people can eat gluten and some people can’t, etc. Nutrition is not a single answer. Every person has to figure out what is going to work best for their bodies.

Your body will tell you whether or not it likes what you are putting into it. If you feel energized after you eat, if you feel healthier, if you feel good then you know you’re eating the right foods. If you are feeling gassy, or have heartburn, or any of those other signs of incomplete digestion then you’ll know that you are not eating foods that are good for your body. It’s a good idea to consult a registered dietitian in order to get a specific diet plan together.

Use these as a guideline

That’s the best way to be healthier in the new year. Working on these four fundamental needs listed above will help to give you a good foundation for building a healthier you for the new year. So make a plan to see a CBP chiropractor, drink more water, eat better for your body and move more!

For more information ask Dr. B @ [email protected]

Ergonomics of Raking

November 7, 2018 by Desire Treski Leave a Comment

Now that we’re in the full swing of fall it’s time we talked about how to rake those leaves properly. Granted leaves don’t weigh much but if you employ poor raking techniques you could easily throw your back out.

This is a time when a lot of people are trying to get their yards prepped for the winter and what winds up happening is they strain their bodies and they hurt themselves. In order to prevent this, one of the first things you should do is hydrate well.

Hydrate!

If you’re going to be out in the yard working you want to make sure that you are properly hydrated not only during the work but before you leave the house to do the lawn care. The next thing you want to make sure you do is to get your body warm.

Get the blood moving!

You want to make sure that you warm up. Take a walk up and down your driveway to make sure that you get the blood flowing. Do some arm and leg swings to get the blood circulating through your body.

How you position your body raking matters!

You never want to bend at the waist if possible. If your rake does not support that, look into getting a more ergonomic rake or get a rake that’s taller so you don’t have to bend over to rake. Also, make sure that you’re alternating sides when you rate. If you start on the right, do 10 strokes and then switch to your left and do 10 strokes.

Try to rake out in front of you an toward you with your hips pointing forward. Try not to twist to move the leaves behind you. Once you have completed all of your raking there are a couple things left to do.

Stretch!

You want to make sure you drink lots of water and stretch for at least 15 minutes when you’re done. Pop on the tv and stretch while you’re watching.

Get some protein.

Drink a shake or eat some eggs, find a way to get some protein in your body to help speed the repair of muscles that you just used. Eating protein after will help reduce soreness and inflammation.

Repair and replenish

Remember to drink plenty of water to help flush the toxins from your system. You can also take an Epsom salt bath to help soothe aching, tired muscles.

See your CBP Chiropractor

Another thing you can do to help with muscle soreness is to get a CBP Chiropractic adjustment. Doing all that manual labor can throw your body out of alignment and cause subluxations. Seeing your chiropractor will remove those subluxations and reduce the amount of pressure on your spine. So make an appointment with your Chiropractor after you do any strenuous activity.

(repost from September 2018)

Heat Management & Hydration

July 11, 2018 by Desire Treski Leave a Comment

It’s summer, time for BBQs and playing outside. It’s also the hottest time of the year. It’s important to think of your heat management and hydration.

Can CBP Help with Heat Management?

In Corrective Chiropractic care (CBP), the goal is to get your spine as close to structurally normal as possible, which keeps the least amount of pressure on your nervous system. Your nervous system controls your whole body. It controls your circulatory system, your vascular system (your veins and arteries), it controls all of the messages in your body, so just about every cell in your body is controlled by your nervous system, which is encased in your spine.

In terms of heat management, your thyroid gland has a lot to do with heat control. People who have thyroid problems they are either too hot all the time or too cold, there’s no in-between for them. A lot of times people who have nerve compression to the nerves that control the thyroid gland or to the kidneys, which have a lot to do with water and hydration, if they have any pressure on those nerves and those nerves are not working at 100%, there is potential for problems.

What about hydration?

This time of the year, when it’s super hot out people are reaching for cold beverages, that aren’t necessarily water. They may be going for an iced coffee, iced tea, or a frozen drink, which is essentially ice, sugar, and potentially dairy. During hotter times, people could be reaching for ice and alcoholic beverages such as beer, because they think it cools them down. In fact, drinking something cold when you’re hot is counter-intuitive, because it can actually cause your body to shut down. If you’re hot you should be drinking luke-warm water or a luke-warm beverage. Beverages like coffee, tea, beer, and other alcoholic beverages take water out of your cells, which makes you more dehydrated. In order to stay hydrated, you want to steer away from these on hot days.

In order to stay hydrated, you need to consume about half your body weight in ounces. If you decide to have coffee or iced tea or even a beer make sure that you drink an additional 8-12 ounces of water per drink to counteract the dehydration effects of caffeine and/or alcohol. Also, make sure to add more water also if you are sweating.

How can dehydration effect me?

If you become dehydrated you will have the potential for your body’s systems to stop or to slow down. This can cause mental confusion, headaches, generalized aches and pains, and lethargy. It can also lead to kidney failure or diabetes if you don’t have enough water.

Along with water, it is important to have an electrolyte balance in your water. If you use a water source like a Britta, which filters out everything from your water, you can go to your health food store and by mineral drops, which you can add to your water. Make sure to stay away from drinks like Gatorade which is basically sugared colored water with salt, it does not have enough active electrolytes to be effective.

You can also find electrolytes in the foods you eat, such as bananas, oranges, and spinach. You want to look for foods that contain potassium, magnesium, and sodium. Eating these foods can help to replace lost electrolytes as well.

Taking care of your spine can help you manage the heat better.

If your nervous system, at the get-go, isn’t working well, because you are not getting your spine adjusted by a CBP chiropractor and you’re not having enough hydration on top of that, you’re going to have a really hard time managing heat. However, if you have regular CBP adjustments and drink a good source of water with electro-lights, you’ll find that you’ll be able to tolerate the heat much better than you had before.

Why are my neck and back muscles always tight? Part 3: Nutritional Choices

February 14, 2018 by Desire Treski Leave a Comment

You wouldn’t think that your nutritional choices could affect how your muscles feel, would you? But they do. Americans tend to ingest large amounts of gluten and sugar on a daily basis. Along with not drinking enough water, you are creating an environment within your body of aches and pains. When you chose a diet of whole foods which are minimally processed you are allowing your body to heal itself by giving it the vitamins it needs.

Why are gluten and sugar bad?

Both gluten and sugar promote inflammation. When you’re sick, if you eat something that contains a lot of sugar, you’ll notice an increase of phlegm. That’s because sugar feeds bacteria and can prolong your sickness. Too much sugar can cause chronic inflammation which can lead to diabetes and heart disease. If you have arthritis, sugar can aggravate the pain.

Gluten is a gut irritant that can cause inflammation. They are like paper cuts inside your stomach, which causes your stomach to swell and bloat. Over time it can permeate the lining of your stomach and cause leaking. Save your gut and your body and try to cut out these products.

Eliminating inflammatory foods can help your body to digest and utilize what you consume more efficiently.

How can drinking water help with aches and pains?

Our bodies are made up mainly of water and when we don’t drink enough to replenish our “stock” it can lead to symptoms such as headaches, back aches, nausea, and dizziness. Your muscles will feel tired and sore. Drinking water helps to keep your joints lubricated and your skin elastic. Water also aids in flushing toxins out of your system. It can also stave off hunger.

Making good nutritional choices like eating whole foods and drinking water can help you to eliminate inflammation, which is one of the biggest culprits of aches and pains. So why not make good nutritional choices and invest in yourself.

For more information or to talk with Dr. B about good nutritional choices email her at [email protected].

How to stay healthy during the cold and flu season.

January 24, 2018 by Desire Treski Leave a Comment

Once the weather turns cold, our immune systems are onslaught with attacks from colds and the flu. It seems like everyone around you has one or the other. There are ways to protect yourself and stay healthy.

Supplements, Vitamins, and Herbs!

Our bodies are amazing organisms that have the ability to heal themselves. One of the ways we can help it along is by adding much-needed supplements to our daily regimen. Here is a list of supplements that can help boost your immune system and keep you out of the sick bed.

Elderberry – the Danes have been using this as a health elixir for centuries. Elderberry extract has been found to cut the length of the flu to three days and has also been known to kill several viruses. It is an all natural health remedy.
Garlic – found in just about every kitchen in the known world. This tuber has anti-viral and anti-inflammatory properties. Next time you’re feeling a little run down, add some fresh garlic to your sandwich or salad and get an immune boost.
Vitamin C – This classic home remedy is one we don’t get enough of it. However, it can be found in citrus fruits, strawberries, kiwi and brussels sprouts, to name a few. Making a quick salad out of these ingredients can not only stave off colds but also tastes amazing.
Ginger – Not only is ginger a powerful antioxidant, but it is also a powerful anti-inflammatory. It also helps to relieve nausea and can help you get your appetite back. Eating ginger can also help to cleanse your lymphatic system. Sprinkle ginger in your tea, water or add it to your favorite meal for a little zing and let your body reap the benefits.

Clean Eating

Clean eating can give your body a much needed immune boost by cleaning out your organs and helping them to function correctly. By eating cruciferous vegetables such as kale, broccoli and lettuces, you’re giving your body a boost and detoxifying your liver. Eating foods high in vitamins like D and C can give your immune system a kick start and stave off colds. Eating foods high in sugar while you’re sick can lengthen the stay of your cold, increase the inflammation and increase the build-up of mucus causing you to become more stuffy and less able to breathe. So do yourself a favor and eat clean.

Drink plenty of fluids

Not just fluids but water in particular. It is important to keep hydrated, especially in the winter. We tend to drink less water when it’s cold because we’re not sweating it out. So, be mindful to drink water, even when you don’t think you need it. We’re made up of mostly water. When we become dehydrated, we are allowing ourselves to become run down and that’s when your immune system can become compromised and we can get sick. Water also helps our bodies to flush out toxins and impurities, which helps keep our systems working at an optimal level.

Get plenty of rest

When we’re constantly on the go we forget to take care of ourselves, that includes not getting enough sleep. As with not getting enough water when you don’t get enough sleep you are also compromising yourself. You’re allowing your body to become run down and opening it up to attack. The best way to make sure you’re getting enough sleep is to go to bed at the same time every night and wake up the same time every day. This will create a natural sleep cycle that your body will be able to function optimally on.

Help yourself stay healthy.

These are things that we can do on regular basis and if you are already doing them, keep up the good work. For many, we need constant reminders of how to care for our bodies. Do you have any immune boosting remedies you can recommend? Let us know in the comments below.

If you have further questions about how to boost your immune system or creating a healthy lifestyle contact Dr. B at Active Family Chiropractic.

Four Essentials of Health with Dr. B.

December 6, 2017 by Desire Treski Leave a Comment

Continuing on the theme of health, let’s talk about the four essentials of health. They are nerve flow, oxygen, nutrition and hydration. These are the essentials, meaning you cannot live without them. Why can’t you? Keep reading.

1. Hydration

Hydration is very important to our overall function. Without it, there would be major problems within our system. Water is used to help maintain the balance of fluids in our bodies. Since we are made up of around 70% water, when we become dehydrated, our body lets us know. We can experience headaches, nausea and fatigue. If you were to go without water for more than four days, all of your systems would cease to function and you would cease to live.

So how do you stay hydrated? Drink at least half your body weight in ounces every day to maintain good hydration. Keep in mind that if you consume a caffeinated beverage, make sure to increase your water intake as well. Since caffeine acts as a diuretic, it can cause dehydration.

2. Nutritional Choices

Our nutritional choices can affect our health in major ways. Eating too much sugar can lead to inflammation, like eating too much fat can lead to the clogging of your arteries. So we have to make smart choices about what we eat. Believe me, I know fried food tastes good, but it’s not good for you. Making the correct nutritional choices can help you to care for the one body you were given. Making a conscious decision to eat well helps promote a mindset of caring for your health.

Imagine your dream car. Imagine owning it. If it says that the only gas you can put in it is 93 grade or higher, would you put an 85 grade of gas in your car? No. You would put in the gasoline that helps to keep your dream car running in perfect condition. The same should be true for your body. Take care of it and it will take care of you.

3. Oxygen

When we talk about oxygen, we’re not just talking about the air we need to breathe. If you cannot breathe, you suffocate and all of your systems will shut down. However, we not only need oxygen for our breath but for our cellular function as well. We need oxygen for our cells to stay healthy and to move. Oxygen is needed for our cells to move and burn fuel such as sugars and fatty acids. When oxygen is breathed in, it is transported to our red blood cells which are then used to produce energy throughout our body.

However, just breathing does not help circulate the much-needed red blood cells throughout our body. We need to move in order to help that process along. This is why it is important to stretch and to exercise. Movement circulates oxygen and red blood cells throughout our body, producing new healthy cells and removing old or damaged cells. When we live a sedentary lifestyle, we are not giving our body the chance to circulate needed oxygen and stay healthy. So get up and move…movement is life.

4. Nerve Flow

Without a doubt, this is the most important and why it was kept for last. Nerve flow is the connection of your nervous system with your brain. Without brain activity, you cannot function. Once a person is brain-dead, they have no control over their body or any function within. This is why it is important to care for your spine and keep it in good health.

Every cell in your body is dictated by your brain and your nervous system is the brain’s communication pathway. Every single thing in your body is controlled by your nervous system and you only have one. You cannot get a spinal cord replacement like a heart or lung transplant. Once your spinal cord is severed in any place, communication from your brain is cut off from below that break and cannot be repaired.

You have to make a conscious decision to care for your spine. Many people see Chiropractors as pain management…that they only have to go care for their spine when it’s in pain. This is called reactionary care. To wait for something to be wrong before you fix it. We should, instead, care for what we have and look at our spines as something we need to care for. Because our spine encases our spinal column, the main hub of communication for our nervous system, we should do what we can to keep it in prime working order. Misalignment in your spine (subluxation) can have many side effects, ranging from allergies to numbness to pain.

So how can we care for our spines? By having regular appointments with your CBP Chiropractor. These types of chiropractors are trained professional doctors who can help you maintain a healthy spine and therefore healthy function.

Change your way of thinking. We need to care for what we have instead of treating what we’ve broken.

For more information or if you have additional questions contact Dr. B at

http://af-chiropractic.com/contact-us/