This year’s Super Bowl is poised to be a riveting game full of great plays and likely some good strong hits. Have you ever stopped to consider how those strong hits affect the athlete’s body? Although professional football players maintain top physical condition, they are also subject to tremendous force and jarring motions during game time and also while practicing. This leads to the inevitable problem of their bodies coming out of alignment. This is exactly why football players love their chiropractors– chiropractic care takes athletic performance to the next level.
A serious injury to a key professional football player is financially costly but could also cost their team the season. Back in the day the mantra of “no pain, no gain” or “walk it off” may have prevailed on the football field but that is no longer the case. Pain is the body’s way of letting the athlete know something isn’t quite right. When a player takes a particularly hard hit and is left hurting it must be properly treated to ensure their ability to get back onto the field as soon as possible. Dr. Robert DeStefano, the Doctor of Chiropractic for the New York Giants, explained in a press release, “As injuries present themselves, we work systematically to provide the athlete with the care needed. In the end, we hope for quick recovery and high-level performance.”
Chiropractic care has become an integral part of the health and training programs of players in the NFL. All 32 teams have a chiropractor on staff and according to the Professional Football Chiropractic Society the average NFL team chiropractor gives 30-50 treatments per week. For football players, chiropractic is often used to treat conditions like neuromusculoskeletal strain injuries, including neck pain, low back pain, strains to the hamstring and quadriceps, and some injuries that are caused by whiplash like movements. Maurice Jones Drew, a 3-time pro bowl selection and 2011 NFL leading rusher explained in an interview, “When you get the NFL the hits are little bit harder. That’s why I see the chiropractor. Because after some of those hits you’ll see your body is not in line.”
We have been able to witness directly how professional athletes use chiropractic to optimize the functionality of their bodies and ensure maximum endurance. Dr. Brooke recently spent time adjusting Olympic hopefuls at the Olympic Training Center. While the reality is that most of us won’t make it to the pro-level for athletics we can still learn a tremendous amount from these athletes and their adherence to consistent adjustments and preventative maintenance with chiropractic care. Keep up with regular adjustments to ensure optimal performance of your body each and every day.
So this year while you gather around your big screen and cheer for the Broncos or the Panthers take a moment to consider the impact of those big hits on their bodies—and why those athletes love their chiropractor so much.
Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010. Some healthcare providers might recommend surgery as the most certain way of alleviating pain and getting you back on your feet, but recent studies have shown that a combination of conservative care treatments cost less and provide greater patient satisfaction than typical medical treatments. Ongoing back pain can be caused by a variety of circumstances or factors, including re-injuring the knee you sprained 25 years ago, being in a car accident, congenital conditions like scoliosis, or even just sitting at a desk with poor posture five days a week can all lead to the need for significant treatment.
Conservative Care vs. Surgery
Many conditions that at first glance may seem to be surgical cases may be effectively treated via conservative care measures. This can be anything from anti-inflammatories, ice and heat compresses, chiropractic care, physical therapy, stretching and exercise, or a combination of some of the above. Strengthening your core and practicing good posture can have compounding positive effects on spinal health and may prevent conditions like sciatica. Avoiding a four to eight week recovery period is another benefit to preventive practices and conservative care. With back surgery, it is common for patients to take a month or more off work; not a good option for someone in the midst of a busy season at work or someone who needs to be active for the sake of their family or business.
Common Conditions Requiring Surgery
Herniated discs, sciatica, and osteoporosis all have the potential to cause significant damage that require surgery. However, many of these may be treated or prevented by using conservative chiropractic care, saving you time and money while correcting the cause of your symptoms.
Avoiding Surgery for Herniated Discs
For someone suffering from a disc condition caused by simple wear and tear or a traumatic injury, spinal manipulation may be able to provide a safe and effective alternative to injections or surgery. Conservative care may produce high rates of improvement for many patients suffering from the pain associated with this condition. This regimen may include adequate rest, ice packs (or moist heat) applied to the area, anti-inflammatories, and chiropractic care or physical therapy.
Alternatives to Surgery for Sciatica
Sciatica symptoms occupy a wide range on the pain spectrum, from a bad cramp to excruciating pain that makes every position uncomfortable. This condition is sometimes caused by irritation to the Sciatic Nerve – often one or several branches of this nerve. A herniated disc, tight muscles in your lower back or buttocks, or spinal stenosis might also cause sciatica, according to the Cleveland Clinic. While injections or surgery can be recommended for this condition, chiropractic care may be able to relieve pressure or irritationto a nerve, “un-pinching” it; easing pressure on a herniated disc, allowing it to heal-addressing the root cause of your sciatica.
Alternative Treatments for Spinal Stenosis
Spinal stenosis is caused by narrowing of the spinal canal and can result in numbness and/or pain in the legs, neck, or shoulders. While spinal stenosis is often a result of aging, traumatic injuries can also cause this narrowing and its associated symptoms. Although severe cases may often require surgery, mild or moderate cases can benefit significantly from conservative care and, specifically from chiropractic adjustments. While the adjustments themselves may help relieve pressure and pain and restore joint function, one of our doctors can also work with you to create a wellness plan you can do at home with specific exercises to strengthen key muscles and ligaments. One of our patients who was struggling with back pain due to spinal stenosis had this to say about his experience:
When my back “went out” last August, I experienced the most excruciating pain in my life for at least two weeks straight. I felt paralyzed the first two weeks and could hardly move; I could not sit or stand or lie in bed without pain. At the time, I did not really “believe” in chiropractors, mainly because I was ignorant of how they operate. But I went to Tuck Chiropractic Clinic. [The Doctor] took x-rays (which were also later used by an orthopedic surgeon, who verified what the doctor told me).
I now have the highest regard for [the doctor] and his staff. Not only was the pain reduced substantially almost immediately, but the therapeutic spinal manipulations got me moving again fast. The doctor explained exactly what he was doing. Soon he provided exercises to strengthen the muscles of my lower back, and these I do religiously. The improvement is almost beyond belief.
— Dr. Louis Gallo, Tuck Chiropractic Clinic Patient
While surgery may be appropriate for some patients, others may not be surgical candidates because of other health concerns. For patients who cannot or do not wish to undergo surgery, chiropractic may be a safe alternative that could bring significant relief to symptoms of herniated discs, sciatica, spinal stenosis, or other conditions causing back pain. If you are interested in trying conservative care or getting a second opinion, please visit one of the doctors in our eleven locations. They will work with you to create a plan that fits your schedule and provides the care you need to stay out of the hospital and off the operating table.
If you have any questions about your particular condition and how chiropractic care might offer an alternative to surgery, please contact us.
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Have you ever wondered what a few extra pounds can do to your body? You may be surprised at how damaging obesity can be.
New Year, New You
Becoming healthier and specifically losing weight are among the top New Year’s resolutions. According to a Neilsen survey, more than 69 percent of resolution-makers stated a desired to live a healthier life or lose weight in 2015. Statistics gathered by the Centers for Disease Control and Prevention show that 69 percent of Americans over the age of 20 are overweight and just over 35 percent are obese. These statistics show that losing weight may be a harder battle than many people realize.
But just what are the consequences of obesity? Even apart from its association with life-threatening conditions like diabetes, heart disease, and stroke, carrying too much extra weight can cause a lot of mechanical wear and tear on your body, possibly leading to pain and mobility issues. The following seven physical problems have been tied directly to obesity:
A 2010 study by the Radiological Society of North America found that obese individuals are far more likely to have osteoporosis than individuals whose weight is at a healthy level. The study’s authors theorized that fat cells, in addition to producing hormones, also may produce chemicals that weaken bones.
A study of more than 50,000 men and 120,000 women using data from the Health Professionals Follow-up Study and the Nurses’ Health Study found that individuals who are overweight are far more likely to have back pain such as chronic lower back pain, spinal injuries, and vertebral disc disease. Proper alignment of the spine is difficult with excess weight, which places stress on the spine in atypical places.
Excess weight places additional pressure and weight on the knees, which are not designed to carry extreme loads. A 2006 study published in the Bone and Joint Journal found that morbidly obese individuals who underwent knee replacement were more likely to have complications and problems less than four years later than patients who were not obese.
Osteoarthritis is a type of arthritis that causes pain and inflammation in the joints. A 2008 study published in the journal Biorheology suggested that obesity may trigger arthritis due to its status as a “low-grade systemic inflammatory disease.” Inflammation can lead to an increased risk for developing arthritis in the knees, hips, wrists, and other joints.
In 2014, researchers published findings in Spine that showed that obese patients being treated surgically for spinal conditions such as lumbar spinal stenosis, degenerative spondylolisthesis (DS), and intervertebral disc herniation (IDH) had significantly poorer outcomes than individuals who were not obese.
Obese people are far less likely to have flexibility in the spine and other skeletal systems, according to a 2010 study published in the Journal of NeuroEngineering and Rehabilitation. According to the study’s authors, the obese have a far narrower range of motion in their spines than individuals who are a healthy weight.
Weight gain can affect posture, causing individuals to bend their spine and joints in unusual ways to accommodate the extra weight. Over time, excess weight can cause poor posture, including stooped shoulders, a bent spine, hips that rotate out of alignment, and a protruding belly. A 2014 study published in Obesity Surgery said that posture improves after weight loss.
Excess weight is not only bad for the lower back, but it can cause strain in the upper back and neck as well. Poor posture and uneven weight distribution can cause chronic neck pain. A 2014 study published in the European Journal of Public Health found that individuals with a BMI of 25 or higher were far more likely to report chronic neck and back pain.
While losing weight continues to be a leading New Year’s resolution, you may find it easier to say “no” when you realize just how much pain obesity can cause.
If you’re experiencing aches and pains due to obesity, consider making an appointment with one of our doctors at Tuck Chiropractic Clinic. We can help reduce your pain, as well as develop a plan for a healthier lifestyle.
Why do so many people break their New Year’s resolutions? Here are some easy things you can do to make sure this year’s resolutions stick around all year long.
According to statistics gathered by Statistic Brain in 2015, only 8 percent of all individuals who make New Year’s resolutions each year will succeed in meeting their new goals. Most people who make resolutions vow to lose weight, become healthier, or get organized, but resolutions such as spending more time with family and saving money also are common.
Use these five handy tips for keeping your New Year’s resolutions so you can be in that 8 percent this year:
1) Share Your Resolution With Others
A 2012 study by the Research Institute on Addictions examined the possible benefits of sharing your resolution with others when trying to quit smoking. For three weeks, researchers followed a group of smokers who kept their quitting attempts secret and a group of those who shared their goals with others. The study participants who shared their goals and progress with others were more likely to succeed long-term.
Resolution tip: Share your new resolutions with friends and family for greater success.
2) Practice Self-Control
Self-control is like a muscle: the more you use it, the better you will be at sticking to a new resolution. Researchers from the University at Albany in New York asked 122 smokers to also control another bad habit while trying to quit. Of the smokers who used extra self-control for two weeks, 27 percent were able to completely quit smoking while only 12 percent of the members of the control group were able to quit smoking.
Resolution tip: Practice self-control with small, manageable tasks (such as going to bed by 11 p.m. each night) alongside your main resolution goal.
3) Break Your Resolution Into Actionable Steps
The American Psychological Association says it’s harder to reach a goal if it is too large. Abstract, big resolutions such as “get healthy” are just too broad and often are abandoned within just a few weeks.
Resolution tip: Rather than making a blanket statement such as “I want to lose 10 pounds this year,” break it down into monthly and weekly steps so you have something attainable to work toward each week.
4) Don’t Make Ultimatums
According to Web MD, resolution ultimatums, such as “I will no longer eat dessert,” are doomed to fail from the start. Dr. Marvin D. Seppala, addiction expert and chief medical officer at Hazelden, says goals such as these only set the goal-maker up for failure. You will fail at least once in your journey, and you are more likely to keep up with the resolution if you allow room for minor setbacks in your initial resolution.
Resolution tip: Set defined resolutions, but allow a bit of wiggle room.
5) Don’t Give Up
The book “Reinventing Yourself Today,” written by goal expert Sharon Ball, says the key to keeping a new resolution or habit is simply to persevere. Each person will fail several times, but if you keep trying again the next day and don’t give up, you will eventually meet your new goal.
Resolution tip: Don’t allow minor setbacks from today to prevent you from sticking to your resolution tomorrow.
The new year is a time of reflection and setting goals for the upcoming year. However, it is easy to lose sight of those goals when the hustle and bustle of life sets in. If you implement these tips for keeping New Year’s resolutions, you will be far more likely to be one of the 8 percent of people who stick with their new resolution all year long.
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As chiropractors, many of the recent changes in the healthcare landscape have impacted how we do things, both from patient care perspective as well as administrative functions. As a company, we have leveraged our resources and worked extremely hard in developing systems that provide exceptional care to our patients matched with great customer service. We are excited to pass along this knowledge and expertise to the up and coming generation of chiropractors and one of the ways we will do this is through a preceptorship program.
This preceptorship program is an opportunity for students in their last year of chiropractic school to gain direct training, instruction, and supervision from a practicing chiropractor. It presents students with an opportunity to enhance their education with priceless experience and mentorship from well respected and experienced doctors. It will not only help them learn how to treat patients more effectively but it will also help them learn what it means to be a practitioner in today’s climate of the medical profession, which is heavily focused on high patient satisfaction, excellent patient outcomes, and care at a great value.
Participating in a preceptorship program has the potential to be one of the most enriching aspects of a student’s education. It allows the information learned within a classroom setting to be put in a real-world context. Additionally, it offers experiences and education that simply can’t be taught from a textbook or within a lecture hall. Working alongside the doctors of Tuck Chiropractic presents students with opportunities to learn practice management skills including day to day operations,enhanced communication skills, documentation practices, and best practices for the industry.
The program is structured in a week-by-week format, providing clear expectations and ensuring a great variety of experience for the student. For example, a portion of their time will be spent learning about medical billing practices, clinical documentation, and customer service functions. Other weeks will be spent doing clinical rounds, interacting directly with patients, and reviewing patient protocols. All of these experiences will be done alongside a doctor mentor, who will answer questions and guide the student.
The concept of having a tenured mentor, who is still actively practicing in the field, investing time, effort, and energy in a future doctor is very exciting and valuable. On top of being rewarding for the student it is a very rewarding experience for the doctor in the mentor role. As a company, we are also excited about how we will be energized by the fresh energy and talent of the preceptorship students.
We know that our vision statement of “To Make a Positive Impact on Every Life We Touch” is applicable to our patients and colleagues alike. Our hope is that through this program we will inspire the next generation of Chiropractors to be dedicated to nothing but the very best. We want them to graduate and be committed to achieving high patient satisfaction, a great value of care, and ultimately the most positive of patient outcomes.
If you’re interested in the preceptorship program, contact Nathan at firstname.lastname@example.org.
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The holidays create a lot of stress and pressure for some families and individuals; when you combine that mood with the festive foods that appear this time of year, it can be a disaster in the making. In fact, studies have shown that stress can lead to greater consumption of sweet, fatty foods – not difficult to find at office Christmas parties, school holiday events, or a friend’s gift exchange. While more chocolate or a few more of Grandma’s Christmas cookies might make you feel better in the moment, eating those kinds of foods actually might actually result in other health consequences you weren’t expecting.
According to the World Health Organization, “Unhealthy diet and lack of physical activity are leading global risks to health.” Although you may not have a problem with an expanding waistline, even a person who looks healthy may be at risk for conditions like diabetes, heart disease, stroke, and others if they are not considering their food choices carefully and staying active.
Making wise food choices does not necessarily entail a strict diet or swearing off Grandma’s cookies – you can still enjoy partaking in family traditions, while having a greater awareness of how your choices will affect your health.
Quick Guide to Healthy Holiday Foods
While stress can provoke excessive or unhealthy eating, the foods you choose can also trigger stress, creating an unvirtuous circle. The Stress Management Society offers a helpful list of foods known to trigger or aggravate stress to put on your ‘naughty,’ or at least ‘not too much’ list:
- Caffeine: like tea, coffee, cocoa, and energy drinks
- Fried foods and highly processed meals, like fast food and carryout
- Butter, cheese, and other high fat dairy products
- More than 8 ounces of meat and shellfish (daily)
- Sugar (more than 6 teaspoons daily)
- Alcohol (1 drink for women of all ages and men over 65 and 2 drinks for men under 65 per day)
- High sugar beverages, like soda, soft drinks and chocolate drinks
- High fat snacks, even seemingly healthy ones, like almonds, macadamias and other nuts with high saturated fat content
- Coconut oil (if used in most areas of cooking, in small amounts, this shouldn’t be a trigger)
Everything in Moderation?
“Everything in moderation” is an oft-recited mantra during the holiday season and although having a few holiday treats is a good way to prevent binging, the saying can also be used as a justification for eating things that might be better left untouched. Only you can decide which foods are a worthwhile indulgence, but we have a few tips to help you make good decisions and feel better.
- Substitute for sugar – the average healthy adult should only get 10% of their daily calories from sugar, according the World Health Organization guidelines, which amounts to about 6 teaspoons of sugar. But before you go putting those teaspoons in your morning coffee, you should be aware that many of the common foods you eat may have hidden sugars that count towards those six. For example, a normal fruit-flavored yogurt often contains about four and a half teaspoons of sugar and a single can of Coke contains about eight teaspoons of sugar. But before you grab a diet Coke, you should know that many of the artificial sweeteners that are found in ‘lite’ products can be detrimental to health, like aspartame, sucralose and others. These sweeteners are often chemically altered so they are not broken down by the body and can create toxic byproducts. Rather than using commercial sweeteners then, opt for less sugar in your cookies and use mashed banana or unsweetened applesauce to make up the difference.
- Share – Christmas (and the holidays, generally) is for sharing! So next time you get a craving for chocolate chip cookies or your family’s spice cake, take half the batch to your neighbors, your office, or the nice older woman at the end of your street. If you don’t have a whole cake in the house, chances are you and your family won’t be tempted to eat the whole thing.
- Making less – rather than doubling your recipe because “it’s everybody’s favorite,” make a single batch and savor it. Spreading 12 cookies over a week will reduce your intake and increase your enjoyment of each special treat.
- Last but not least, you can make healthy alternatives to popular holiday foods that are just as delicious. While it does take time to re-train tastebuds that are used to extra sugar and deep-fried delicacies, taking small steps toward better health can pay huge dividends both now and in the future. We’ve included a few recipes below to help you bring some healthy holiday cheer to your next party or potluck.
Maple Almond Butter Cookies
Prep Time: 10 min
Cook Time: 10 min
Ready in: 20 min
Yield: 20 cookies
- 1/2 cup almond butter
- 1/2 cup maple syrup (use Grade B instead of Grade A for a more pronounced maple syrup)
- 3 tablespoons canola oil
- 1 teaspoon maple or almond extract
- 1 cup whole spelt or whole wheat flour
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup chopped almonds
- Preheat the oven to 350°F / 175°C.
- In a large bowl, mix the almond butter, maple syrup, oil and extract until well blended.
- In a separate bowl, mix together the flour, baking soda and salt.
- Add the dry ingredients to the wet ingredients. Add the almonds and stir just until combined. Let sit for five minutes.
- Roll tablespoons of dough into balls and place on Silpat or a cookie sheet with parchment paper. Flatten to about 1/3 of an inch.
- Bake for 8-10 minutes.
- Let the cookies cool and then store in an airtight container at room temperature for up to 1 week.
Courtesy of Texanerin Baking
Mashed Cauliflower (a healthier alternative to mashed potatoes)
- 1 large cauliflower, cut into small pieces (about a pound)
- 3 garlic cloves, chopped
- 2 (14 ounce) cans low sodium chicken broth (or beef broth)
- 2 tablespoons chives, chopped (or green onion)
- 2 tablespoons fresh parsley(chopped)
- Combine cauliflower, garlic and broth in a large saucepan. If the broth does not cover the cauliflower add water to cover.
- Bring to a boil, reduce heat to medium low and simmer until cauliflower is fork tender, about 15 minutes.
- Drain cauliflower and garlic, reserving 2 tablespoons broth.
- Hand mash, or if you’d rather transfer to a food processor and process ’til smooth, adding broth if necessary to moisten mixture.
- Season with salt and pepper; add chives and parsley and stir.
- Serve hot.
In today’s fast-paced world, it’s common to suffer from stress. According to a 2014 poll by the Harvard School of Pubic Health, 49 percent of Americans reported a serious stress event within the past 12 months. 63 percent of study participants reported “some” or “great” stress within the past month. Demands at work and home keep stress levels high.
How Does Stress Affect the Body?
Stress comes in three main areas: the environment, the body, and emotions. Environmental stress can be caused by weather, time constraints, noise, and demands at work. Physical stress can be brought about by factors like malnutrition, lack of sleep, and illness. Emotional stress can come from multiple sources and can be triggered by stressors like a breakup of a significant relationship, arguments, death of a friend or family member, and criticism.
These responses take their toll on physical health. Stress triggers an increase in the release of cortisol, a hormone that triggers the fight-or-flight response. During periods of stress, the nervous system is activated, the heart rate increases, blood pressure increases, and blood is funneled to the brain, ears, and eyes. Over time, chronic stress can cause digestive problems, panic attacks, weight gain, sleep disorders, and irritability.
Chronic stress is particularly bad for you. According to research by the Mayo Clinic, stress levels are designed to ebb and flow with periods of rest between stress episodes. But if there is no targeted relaxation and stress relief, chronic stress may eventually lead to heart trouble, memory problems, and an increased risk of death from any cause.
How Chiropractic Care Balances the Body
Studies show that chiropractic care may be effective at relieving stress. Much of the work that a chiropractor does is with the spine, the root of the nervous system. Because stress often triggers symptoms in the nervous system, spinal manipulation or adjustments can help restore balance to the nervous system and hormonal system.
Stress causes an imbalance of bodily symptoms due to excessive stimulation, which increases wear and tear on the body. Research suggests that up to 80 percent of all illness is related to stress, which starts with minor symptoms such as backache, headache, and fatigue. To put it simply, chiropractic adjustments to the spine, as well as other muscles and joints, may actually help tell the nervous system to relax and cause the stress response to fade.
Stress causes muscles to tense, which can lead to misalignment in the spinal column and nerve irritation. Chiropractic adjustments may help in relieving some of the side effects of stress that cause pain, such as sore muscles, headaches, and poor circulation.
In addition to the helpful adjustments that can relieve physical pain resulting from stress, many chiropractors are also trained in nutrition and may be able to make dietary suggestions that can help the body fight stress from the inside out. In combination with chiropractic adjustments, nutrition may often make a difference in how your body responds to stress.
A visit to the chiropractor may often help in making your life less stressful. Experienced chiropractors can be trained in relaxation techniques that you can take home with you to fight stress as it occurs. Taking time to relax is important. A Doctor of Chiropractic can also suggest changes in your environment that can help fight the side effects of chronic stress and prevent physical damage to the body.
Chiropractic Care Is an Effective Stress Reliever
From addressing physical pain caused by stress to providing helpful techniques to cope with stress, chiropractic care can be part of a regimen to help overcome stress for people of all ages.
To see how a Doctor of Chiropractic may be able to help you deal with stress in your life, contact us to set up a consultation. With 16 doctors at 11 clinics throughout Virginia, our experienced chiropractors are ready to help you reduce stress and improve your health and wellbeing.
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The holiday season can be the most joyful time of year, but as many of you know, it can also be the most stressful. With all of the hustle and bustle of getting everything in order for family gatherings and Santa’s arrival, anxiety and even depression can seep in, making the season not as bright. The good news is you can do something about it.
Taking care of yourself — mind, body, and spirit — will help you reduce stress so you can really enjoy yourself. Of course, these three aspects are interrelated, so when you change your approach in one area, you might just find the benefits spilling over.
Don’t let mental stress get in the way of a happy holiday. Here are some suggestions for dealing with how you think.
- Stay Positive: Positivity keeps your stress levels down. It can be hard to look on the bright side when it seems like everything is going wrong, but do it for the sake of your health. Your body reacts to your thoughts. When you think negatively, your body works harder, which increases stress levels.
- Make a Plan:Many people feel frazzled during the holiday season because they have a lot more on their plate than they usually do. The best way to cope with this is to make a plan. It doesn’t have to be a strict one because that can stress you out even more. Just have a general idea of what you need to do when and try to stick to it.
- Be Realistic: In a survey by the American Psychological Association, 41 percent of participants found they werebetter able to deal with stress when they adjusted their expectations. Nothing has to be perfect. It just has to be good enough. When you take this pressure off your shoulders, you’ll feel a lot less stressed.
- Stick to a Budget:According to research from the American Psychological Association, money is the top source of stress for most Americans. Just because you have to buy gifts during the holiday season doesn’t mean you have to spend beyond your means to do so. Set up a realistic gift-giving budget and try to stick to it.
- Let Yourself Make Mistakes: Everyone makes mistakes from time to time. The key is how you cope with them. Some people are more sensitive to their mistakes, which can lead to elevated stress levels and anxiety, according to researcher Greg Hajack Proudfit from Stony Brook University. Try not to beat yourself up too hard over mistakes. As long as you are trying your best, that’s all that matters.
- Set Limits by Saying ‘No’: You only have so much energy and time. Don’t take on more than you can handle. When people come to you with requests to help them, consider saying “no.” It’s good practice for what you should be doing throughout the year when you’re feeling overwhelmed.
The holiday season is full of tempting delicacies and unusual demands on your time — both can lead you away from your usual fitness routine. Staying on track can make you feel great and enjoy your time with friends and family.
- Eat Healthy: It may seem counterintuitive, but make sure you eat enough — enough of the right kind of foods. Harvard Medical School recommends eating small meals and snacks every few hours to keep your energy up and fatigue at bay. Make sure you have plenty of vegetables and fruits in your diet, and don’t go to a holiday party with an empty stomach, which can lead to overindulgence in foods that may be sweet or overly rich.
- Exercise: It may seem counterproductive because you’re using up energy you could have used to get things crossed off your to-do list, but it’s important. Don’t let a hectic schedule and visiting relatives prevent you from working out. Studies have shown exercise reduces stress, so you can feel better and do more.
- Get Outside: Don’t let shorter days and lower temperatures keep you from getting outside. Not only does it make exercise easier, but studies have found that just being outside is a great stress-reliever.
- Mind Your Aches and Pains: Aches and pains abound during times of stress: Tight muscles not only are painful themselves, but muscular tension can put pressure on joints and nerves. These aches and pains then can lead to more stress. Chiropractic care can relieve aches and pains in many areas of your body, leaving you in better shape to tackle the demands of the season.
The holidays can be a time of good cheer and giving, but also can be a time when old hurts are dredged up. Don’t forget this aspect of self-care.
- Forgive or Let It Go: Family gatherings can be stressful for one reason or another. Every family has holiday stress, sometimes surrounding family members harboring resentment or old lingering issues. Learn to let things go — especially during the holidays. Forgiveness calms stress levels and can improve your health, according to Dr. Karen Swartz of Johns Hopkins Medicine.
- Listen to Music: Studies show listening to music can reduce stress and anxiety. Listen to music while you rush around. The most effective is classical music, but you can choose whatever you are in the mood for at the time. If you want a boost in music’s stress-relieving benefits, sing along to help release tension.
- Take Breaks: You don’t have to go a mile a minute every single day. Every two hours or so, go ahead and take a break. Do something you enjoy doing. You’ll feel much less stressed and enjoy the holiday season more.
- Personal Reflection Time: Centering yourself through personal reflection time can help keep you from stressing out. Some people call it “me time,” “reflection time,” or even “meditation.” Take a few minutes each day to stop and be mindful of your surroundings. This will help your mind, body and spirit calm down, so you don’t feel as anxious and stressed.
Don’t let stress put a damper on your holiday season. Taking care of your mind, body and spirit in this busy time of year can help you reduce stress so you can bring your best self to gatherings with family and friends.
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If you are a healthcare professional, you work hard everyday to give your patients top quality service, but we know that you also need great care to keep you running pain-free. According to the US Department of Labor, professionals in nursing and residential care sustained the highest number of non-fatal injuries resulting in days off work or restricted work activity, with almost 9% suffering some kind of illness or injury that prevented them from functioning at full capacity. OSHA explains that healthcare providers’ unique commitment to those under their care can cause them to put their own health or safety at risk, sometimes resulting in injury.
OSHA also states that 48% of injuries that cause healthcare professionals to take time off are the result of lifting, bending, reaching, or other similar motions. Many of these types of injuries can be effectively treated via chiropractic care. Dr. Jeremy Keene, from our clinic in Roanoke – Cave Spring noted,
Many of our patients here in Cave Spring are employees from area hospitals and doctors’ offices. The majority of them spend their day on their feet performing repetitive tasks, lifting, or working on a computer, all of which can lead to common repetitive injuries.”
At Tuck Chiropractic, it is our goal to recognize the hard work and dedication of these fellow healthcare providers. When life hurts, we’re here to help by providing care for lower back pain, neck pain, and general aches and pains. Not only will our doctors treat these symptoms via adjustments of the spine or extremities, but they will also work to strengthen key areas to prevent re-injury. For more information on how we treat some of the most common work-related injuries, see the links on our Services page.
We believe that those who give the best care, need the best care. If you are struggling with pain that’s keeping you from operating at your best, we’re here to help. Click here to get more information or to schedule an appointment.
Growing up, did your mom ever tell you there is safety in numbers? Most of us would probably agree that’s true. Would you also agree that a group of people is more effective as a team rather than a cluster of individuals acting alone? At Tuck Chiropractic, we are confident that there is strength in “numbers” or more specifically strength in a team approach. We understand that if as a practice we try to work in isolation—whether from each other or from the medical community at large—we won’t be as effective and our patients won’t receive the best care possible. We know that our effectiveness is magnified when we work as a unified team rather than as individual parts. Some would describe this as synergy or collaboration—we prefer to call it our collective power. We know that this collective power provides benefits to Tuck Chiropractic, the individual patient, as well as chiropractic as a profession.
Our team of Doctors has implemented a system called Clinical Rounds, by which, each month one of our doctors selects a patient’s case and presents it to our group. Through this process, we strengthen our collective power by gaining insight from our cumulative years of experience, by holding ourselves accountable to high standards of care and also by improving our communication both to the public and to our colleagues. This allows us to openly discuss challenges that we work together to overcome. We firmly believe that “iron sharpens iron” and if doctors come together for clinical rounds they will mutually encourage each, teach each other, and make each other better. One such example is described by one of our doctors, Dr. Logan Brooke, “During one of our recent clinical rounds, Dr. Matt Marry presented on a patient that had a multitude of clinical symptoms, none of which fit a pattern. During our discussion, many possible diagnoses were presented. As it turns out, the very next day, a patient entered my office with a similar set of symptoms. Because of our clinical rounds discussion, my patient greatly benefited from another doctors experience.”
Another component of collective power is working to better chiropractic as a whole. Dr. Ray Tuck serves on the Virginia Board of Medicine and collaborates with other medical practitioners from our state to help drive the future of healthcare forward in a positive direction. It also gives Dr. Tuck the opportunity to understand first hand how chiropractic fits into the bigger picture of health care in our state. Dr. AJ LaBarbera and Dr. Lee Matthis are on the Board of the Unified Virginia Chiropractic Association. Dr. Tuck is also on the American Chiropractic Association board. These professional affiliations allow our doctors to stay up to date on the latest challenges, successes, and trends within our profession. It is also an excellent opportunity for professional development that our doctors are able to put to practice in our many Tuck Chiropractic locations. We are proud of our doctors that serve as leaders and give their time in this way.
One of our favorite ways to achieve collective power is by interacting directly with our patients. When we are given the opportunity to personally get to know our patients; their hobbies, likes, interests, and life style, we are able to provide chiropractic care that is most effective because it looks at the patient as a whole rather than as an isolated problem. Collective power also means that our doctors will reach out and collaborate with other physicians as needed to ensure the most positive patient outcome. We know that there are people that chiropractic care can help completely. We also know there are people who need a chiropractor as part of a collaborative team of physicians.
Through our collective power, we continuously strive to improve in the quality of care our patients receive as well as their overall satisfaction with their care. Ultimately, this approach ensures that we will continue to strive for our goal of leaving a positive impact on every life we touch.