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September Sleep Challenge

Topic: Sleep 

Cliff notes from The Power of Sleep by Alice Park (Original article found here).

-Getting the recommended seven to eight hours each night can improve concentration, sharpen planning and memory skills and maintain the fat-burning systems that regulate our weight.

-Teens should get 9 hours of sleep a night.

-Sleep is the only time that your brain can catch its breath.  Brain cells are like overworked employees, eventually they will collapse. Recent studies have even shown that lack of sleep can lead to brain cell death essentially accelerating the aging of our brain.

-Expose yourself to as much natural light as possible during the day.

-Limit your exposure to artificial light at night especially from smart phones, computers, and television.

-You have to train your body to go to bed and wake up at a similar time every day.

-Creating a sleep ritual can make sleep something we look forward to rather than something we feel obligated to do; so we’re more likely to get our allotted time instead of skipping it. A favorite book, a warm bath or other ways to get drowsy might prompt us to actually look forward to unwinding at the end of the day.

My two cents: Patients who get a good night sleep, stay active, and eat a balanced diet always respond faster to treatment. If you are experiencing any pain, come in to be evaluated and take on the challenge below.

Challenge:

If you sleep more than 8 hours, congratulations…but this challenge isn’t for you. If you sleep less than 8 hours, then add 30 minutes on to your current average sleeping time.  Try this for the next 2 weeks and slowly add time until you are in the 7-8 hour range. It will be hard at first but your body will eventually figure it out.  I personally had great luck with reading a book and avoiding television, my computer, and my phone 30 minutes to an hour before bed. Evaluate your kids sleep habits as well since they should be getting 9 hours of sleep.

I would love to hear your success stories in the future. Going from 5 hrs a night to 7 hrs will make you feel like a completely different person. Post your stories to help motivate others at our Facebook page (Muscle and Joint Chiropractic Facebook).

 

5 quick tips to reduce injury during a car accident

This article will provide you with simple tips to reduce your chances of being injured during a car accident (especially rear end collisions).

1.  Always have your headrest properly adjusted. Ideally the top of your headrest should be level with the top of your head.

If your headrest is too low, your head will extend above and over the restraint, which then acts as fulcrum and increases your injury risk. When you are struck from behind, a 1-3 inch vertical rise in your head will occur. This can further bring your head up and over the headrest aggravating your neck.  Make sure the adjustable headrest is locked into position. When the head snaps back, it could make contact with the top of the headrest and may drive it down like a hammer drives a nail.  Unfortunately, headrests are designed for the 50% male (5’10”) population. Taller individuals should still adjust the headrest into the highest position.

2.  Keep the back of your head as close to the headrest as possible.

“Backset” is the distance from the back of your head to the front of the headrest. A starting backset greater than 2 inches decreases the ability of the head restraint to protect against neck injury. Studies have found that neck symptoms increased when the backset distance was more that 4 inches. Read more

Preventing Shoulder Pain-Installment 1

Shoulder pain is one of the more common reasons patients come to Muscle and Joint Chiropractic. We have excellent results using Integrative Diagnosis™ with MAR™ and IAR™ and ART® to treat the soft tissue surrounding the shoulder, but understanding how the shoulder works is crucial to preventing you from having to visit the Chiropractor’s office. The shoulder (glenohumeral) joint is designed for movement.  This becomes obvious when you look at the structure of the joint.  The amount of support from the bone is minimal.  If you think of a softball sitting on top of a golf tee, then you can imagine how much bony support (the area that the golf tee is in contact with the softball) that the shoulder receives.

Since the support doesn’t come from the bone, the soft tissue surrounding the shoulder plays a huge role.  The group of muscles that cross the shoulder (rotator cuff muscles) contract to stabilize the shoulder. Read more