Are You Hydrated Enough?

Water is the most essential part of human life, without it we would not survive. It makes up over half of your body weight and you lose water every day just by breathing, going to the bathroom, sweating and if you are physically active. Every cell, tissue, and organ depend on water to work properly. There has always been a belief that each person needs 6-8 glasses of water a day, but it differs from person to person. Generally, most healthy individuals can stay hydrated simply by drinking water whenever they feel thirsty, while other people require more water intake than the average 6-8 glasses a day. Other drinks and foods contain water and can be useful sources of hydration, however, there are other factors with those things that you must consider, like the added sugars and extra calories those foods and drinks contain. Some foods can dehydrate you, especially things that contain high sodium and fat.

One of the best ways to measure whether you are dehydrated or not is to look at the color of your urine. Any dark yellow or dark amber colored urine is a good indication that you are dehydrated. The optimal urine color is either colorless or a very light yellow, both indicate that your body is sufficiently hydrated.

We usually receive warning signs when our body isn’t properly hydrated, and those signs can start to show up gradually or they can come on quickly, depending on how dehydrated you are as well as other factors including weather, environment, etc. If you are dehydrated, acting and knowing what to do is very important. Warning signs that may indicate you are dehydrated include but aren’t limited to the following;

• Extreme thirst
• A headache
• Dizziness or lightheadedness
• Dry mouth
• Dark urine
• Little to no urine, infrequent trips to the bathroom
• No tears when crying
• Sleepiness or fatigue
• Confusion
• Vomiting
• Unconsciousness

Some people don’t like to drink water and others find the tastelessness rather boring, so they don’t try to drink much of it. Because it is a necessary part of life, we’ve pulled together some great suggestions to help those of you that struggle to stay hydrated. The following tips can help;

• Drink water on a schedule, set certain times throughout the day or every hour on the hour
• Carry a water bottle with you during the day so you always have the option to take a sip
• Add some lemon or lime slices to the water to give it a little flavor
• When eating out, drink water instead of cola or other beverages
• Be sure to drink water before you exercise, during your exercise activity and after your workout
• Drink tea, green tea and chamomile are great options for hydration

The Benefits of Walking

Staying fit doesn’t mean you have to become a runner or purchase a gym membership to get and stay healthy. Walking is an easy and beneficial way to improve your overall health, trim your waistline and feel an overall sense of well-being. Walking for 30 minutes a day has proven to prevent and manage various health conditions and diseases. High blood pressure is one condition that is greatly reduced with consistent low-impact exercise like walking. Considered to be on of the most underrated forms of exercise, walking is a wonderful way to improve your mood, reduce the risk of developing chronic conditions and keep your body looking great. Walking can also help with arthritis pain by reducing inflammation and stiffness in your joints. Here are a few other health benefits walking provides;

• If done every day, walking boosts the immune system by strengthening the cells that attack bad bacteria in your body, meaning fewer sick days
• Good for your brain and helps with the ability to think clearly and protect memory
• Helps reduce mental stress and improve mental health
• Reduces body fat
• Increases heart rate and blood flow, strengthening the organ
• Increases the functioning of the lungs
• Helps you look younger by tightening up sagging skin and firming muscles
• Reduces your risk of cancer

The warmer months are a perfect time to start your routine of walking 30 minutes a day and by the time the colder months roll around, you’ll be used to your daily jaunts you won’t want to give them up simply because it’s a bit colder out. Whether you walk at a moderate pace or prefer brisk walking, it can all benefit you. Scientists have studied the benefits of walking and discovered the people who take at least a 30-minute walk a day have an easier time accessing their creative juices and often get creative sparks while on walks. This physical activity can also help with back pain and stiff joints and joint pain. Here are some tips to start a successful walking program that fit your lifestyle.

• Pick a time of day that works for your schedule that you can stick to every day
• Exercising in the morning can get your creativity a kick-start
• Walk with a partner, friend or co-worker, it’s a terrific way to enjoy conversation while exercising
• Make sure you have comfortable, supportive shoes that don’t give you blisters
• Don’t push it, start out at a steady pace and only increase intensity as you gain strength and endurance
• Regular walking every day is most beneficial but if you can’t complete a daily walk, make sure it’s at least five days a week
• If your walking form is correct, it can improve balance and coordination as well strengthen bones

The benefits of walking are endless and once you’ve integrated the habit into your busy life, you will wonder why you didn’t start the routine years ago. Grab a friend, family member or pet and hit the street, you’ll be glad you did!

A Few Simple Solutions for Preventing Back Injuries

There is a common myth that you should avoid activity when experiencing back pain and this belief can cause unnecessary, prolonged pain for some people. Often the back-pain people experience is triggered by weak muscles that don’t have the necessary strength to perform the movements being done. You can minimize back pain by strengthening your back, stomach (core), hips and thigh muscles, which will, in turn, distribute the stress of the activity throughout your body instead of placing it all in a concentrated area, namely the back muscles.

Stretching and Strengthening

Stretching your legs, especially your hamstring muscles, will help with back pain because the more flexible the leg muscles are, the more motion you have in your pelvis, which takes pressure off your lower back muscles. The tighter the hamstrings, the tighter the hips and pelvis, which translates to restricted lower back muscles. Flexibility helps by lengthening the muscles, giving more motion to the joints which helps in lifting and physical activity. Strong muscles also play a significant role in protecting against injury and the stronger the muscle, the quicker the recovery if you do get injured.

Use Proper Safety Equipment and Lifting Techniques

Before lifting, take a few minutes to evaluate what you are about to do and identify the safest way to execute the maneuver. If you are lifting a heavy object that is awkward in shape, consider asking for help or look at alternative options for moving the object. Perhaps there is a way to distribute the weight of the object, so it is easier to lift by adding support handles to either side, so you can carry the object without fear of your hands slipping off as you carry it. Adjust the height of the object being moved if necessary, so you can reduce the strain bending over can cause. When lifting, don’t bend at the waist and only use your upper body strength. Instead, bend your knees and use the strength in your legs to help power the maneuver. Keep in mind you don’t want to twist as you lift, twisting can cause injuries and put your safety at risk while you are holding something heavy.

Preventing back injuries isn’t always possible but if you consider including the strengthening of muscles, using proper safety equipment and asking for help when lifting or moving things that are heavy, your chances are significantly reduced. Not only will you avoid potential injuries, you will also improve your performance whether it is successfully loading a house full of furniture into the moving van or planting flowers in your yard.

Ashiatsu Massage: Putting Feet to Work to Relax Your Back

Daily life, our posture and our routines can be awful on our backs. You may experience aches and pains that only increase day by day. When such problems persist, it can begin to have a detrimental impact on your livelihood, as it can sap your energy and become mentally draining when you think about dealing with the pain for another day.

For decades, the art of massage has been proven to give relief to a person’s body. The strokes along the muscles can loosen tension, improve posture and help with blood flow. There are a range of massage techniques available and most rely on the hands to provide the massage process, but there is another technique that uses the feet for the treatment. This technique is called Ashiatsu massage.

What is Ashiatsu Massage?

Ashiatsu is a barefoot massage technique that requires the therapist to use their feet instead of their hands to perform the massage.  A therapist will have a person lay face down on a massage table. The therapist will use ropes, bars, stools or benches to balance themselves above the client. Then the therapist will use their feet to give strokes across the client’s body. The gravity and pressure allow the therapist to provide deep, long strokes over the body. Often oils, creams or lotions will be applied to the body prior to the Ashiatsu massage technique to further release the tension in muscles and to provide a more satisfying experience.

The Benefits of Ashiatsu Massage

Ashiatsu massage is a deep tissue technique used to provide pressure on the muscles to help elongate them. Since the therapist’s foot is broader than the hand as they are using their weight and pressure to target muscles, it provides wider strokes without causing enduring pain. In addition, the deep tissue technique can help improve blood circulation while relieving stress and aches that can cause muscle spasms.

Another area of the body that benefits from Ashiatsu massage are the lumbar nerves. The nerves along the lumbar region can gain more space when the foot pressure opens up and elongates the spinal region. Lastly, Ashiatsu massage allows the client’s body to have a freer range of motion and better posture with more relaxed muscles.

Learn More About Ashiatsu Massage

Not everyone should try Ashiatsu massage due to the added weight and pressure that is applied to the body with this deep tissue foot technique. Women who are pregnant or trying to conceive should avoid this treatment. In addition, people with high blood pressure, advanced diabetes, a compromised immune system, acute kidney and liver conditions, are using certain medications, or had surgical implant surgery recently should also be aware of the dangers of Ashiatsu massage. If you have these conditions, speak with a therapist before obtaining treatment.

Create a Morning Routine to Set You Up for Success

You live in a world filled with routines. There are certain ways to perform your specific job and you may have an evening routine to put the kids to bed. Yet don’t forget about creating a morning routine to improve your health. When you make a morning routine, you can get your body in shape, relieve stress, and build up your energy. Here are some things that you should make sure to have in your morning health routine. 

Get the Small Things Out of the Way the Night before 

To have more time and to not feel stressed and rushed when getting up, do those small tasks the night before. Pack your lunch and meal prep for dinner items so you can get everything easily cooked up when getting home later. Also take out your attire for the day. 

Become Hydrated with Water 

Coffee is good when you need to wake up in the mornings. Yet water is better to hydrate your body. A nice glass of water can get rid of headaches and fatigue. 

Eat Breakfast Every Morning 

It is easy to skip breakfast when you are in a rush. Make it a morning routine to have something to eat, and to relax during the meal. You can build up your energy level so you don’t become tired by midmorning. Make sure you have a balanced diet. 

Put in Some Exercise 

Since you were able to free up more of your morning by doing some tasks the night before, you can now use that extra time to exercise. You can go for a jog, put in some yoga, bicycle around the block, or perform a range of other exercises to keep your body mobile and muscles strong. 

A morning routine is just what you need to make yourself feel better in the mornings and to keep up that energy level throughout the day. These simple tasks will become a great habit that the whole family can enjoy. 

3 Ways to End Work-Related Back Pain 

Whether you work behind a desk and at a computer all day, or in a factory or at a job site, you can experience work-related back pain that can begin to impact your work activities and home life. Tackling back pain has to become a priority as you will start to feel worse the longer that the back pain persists. Here are 3 ways to stop work-related back pain. 

Modify Activities to Stop Repetitive Movements 

Most often the pain occurs because you are doing a certain task so often without occasionally resting your back. Identify the movements that may be the reason for the back pain. Then modify your activities to relieve the tension in muscles so you are not doing the same movements and actions that exacerbates the problem. 

Lift and Carry Objects Carefully 

Using your back to lift heavy objects and carry them can cause aches and strains to muscles. Before picking up any object, evaluate the item’s weight and obtain help if it is too heavy for one person to lift safely. Then you want to lift the object using your legs as you stand up. Tighten the core muscles while carrying the object and hold it close to your chest while maintaining the natural curvature of your back. 

Improve Your Posture While Sitting and Walking 

You can relieve work-related back pain by not slouching while walking or sitting in front of a computer. You want to balance your weight evenly on your feet while standing. When sitting, have a chair that offers back support and remove bulky objects from pants pockets, such as thick wallets, that can cause unnecessary pressure to your back muscles. 

It is always advisable to see a medical professional if you are dealing with work-related back pain to determine the reason for the issue. The back pain could be an indication of a more serious medical condition or illness that needs to be immediately addressed. Once you have identified the cause, you can then use the best methods to stop the pain so you can feel better. 

Why You Should Try Chiropractic Before Back Surgery

If you are experiencing chronic back pain from an old injury or other condition, it might feel like surgery is the only way out. Maybe you’ve tried medications and physical therapy with less-than-optimal side effects and lackluster results. We’re here to tell you, surgery is a major decision and you should be sure it is the right path for you. If you haven’t tried chiropractic yet, we urge you to give it a try before surgery. Often, just a few appointments can have dramatic effects. And the best part? It’s non-invasive.

Here’s why you should try chiropractic before surgery.

1. The AMA (American Medical Association) recommends patients should try chiropractic adjustments before back surgery.
2. In a study of 2,000 Washington State employees who suffered from a back injury at work, more than 40% who saw a surgeon first ended up having back surgery within three years. Only 1.5% of the patients who went to a chiropractor first ended up have surgery in three years.
3. Surgery does not always work. And even if it does, you need to think about what your recovery time will look like. Strong drugs to help with post-surgery pain relief, mobility issues, time away from work and family and the things you love to do, are some of the downsides to surgery.
4. Chiropractic should be your first line of defense against musculoskeletal pain. Your Bend chiropractor will work to find the root cause of your pain and treat your total body health, without drugs or invasive procedures.
   

If you are suffering from back pain and considering surgery, give your Bend chiropractor a call first. Let us take a look at your spine and listen to your story. There could very well be a path to health that does not involve an operating table.

5 Ways To Help Soothe A Headache

Headaches are not fun. When the pain presents itself as a migraine, your day-to-day activities can become even more of a problem. If you’re suffering from headaches and/or migraines, we want you to know that there are ways to help ease the pain. Chiropractic care is incredibly effective for headaches and migraines and often eliminates this debilitating condition.

Here are five ways you can help soothe a headache or migraine.

1. Meditation or relaxation exercises

One of the keys to helping your headache condition is to minimize the stress in your life. When you are stressed emotionally, your body responds with muscle tension and tightness. This process happens without you even realizing it because you are so wrapped up in your own stress. When certain sets of muscles tighten and tense, especially around the head and neck, headaches can become more prevalent. So, think about your life and work stress levels and eliminate what you can. Also, try to work in some relaxation techniques into your day. Whether it’s yoga, meditation warming baths, cardio exercise or outdoor activities, find something that calms your mind and your spirit and do it regularly. Massage is great too.

2. Heat or cold

Before, during or after a headache or migraine, heat or cold might feel good on the neck and shoulders, or even the forehead. Discover which temperature feels best and make it a part of your routine when the pain begins to surface. Wrap an ice pack or heating pad around the neck and rest in a relaxing position.

3. Stretching

Often, headaches and migraines can start from muscle tension. Working a daily stretch session into your routine is a great idea. Either first thing in the morning or before you go to bed, take a few minutes to stretch the muscles in your neck and shoulders, lower back and legs. These movements will help relieve muscle tension and also encourage you to relax. Both benefits will be helpful to soothe your headaches before they happen.

4. Massage

We often recommend regular massage to our patients suffering from chronic headaches and migraines. The relaxing benefits of regular massage are incredibly helpful, but more importantly, loosening those areas of tension and trigger points can have dramatic effects on your headache issues.

5. Chiropractic care

Chiropractic adjustments and our total body approach are incredibly effective in relieving patients from headache and migraine pain. Your Bend chiropractor will first work to discover the root cause of your pain.  Then, through spinal manipulation, massage and other chiropractic interventions, she will work to achieve optimal spinal and joint function.

If you are suffering from chronic headaches or migraines, we want you to know that help is here. Total Body Chiropractic & Massage helps patients with varying levels of headache pain. We see incredible results and we’d love to help you rid your head of pain and get back to living life to the fullest, pain-free.

How To Help Your Headaches & Migraines With Chiropractic Care

Headaches and migraines can feel like a never-ending cycle of nightmares. The debilitating pain can keep you from doing your best at work or from participating in your favorite activities. The good news is that Bend chiropractic care can be very effective at reducing the number of headaches and migraines you experience and often, eliminate them all together. If you’re suffering from ongoing headaches or migraines with no relief in sight, it’s time to try chiropractic care.

Here’s how to help your headaches or migraines:

Find a chiropractic physician who can help you manage your pain without medication.

Medication can be an effective band-aid to pain. Unfortunately, a reliance on drugs alone can quickly become a crutch instead of a long-term solution.  A total body approach to chiropractic treatment discovers and treats the underlying issues at work in your complex system. This in turn allows us to treat the root cause of your pain, instead of simply covering up the symptom of pain.

Learn about your total body health and how it affects the cycle of your headaches and migraines.

Your chiropractic physician will walk you through the discoveries she makes during your initial visit. Your migraines might be due to poor alignment, referral pain from an old injury, or dietary deficiencies. After our thorough exam process, we will come up with a treatment plan based on your unique situation.

Include regular massage treatments into your chiropractic routine.

Massage helps by easing muscle spasms and tension, a common source of tension headaches and migraines. The massage therapists at Total Body Chiropractic & Massage are very experienced with headache sufferers and see great results with regular therapy.

If you are suffering through your days or nights with unbearable headache or migraine pain, please know that drugs are not the only answer. A comprehensive total body chiropractic approach will get you feeling better. Let Total Body Chiropractic & Massage help you avoid a reliance on over-the-counter or prescription medication. Let’s create a long-term plan for health together. You are worth it.