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While most of my clients are not professional athletes, I still regularly see people at varying degrees of physical activity who are looking to optimize their health plan. A modality that is gaining traction, especially among the ranks of Olympic athletes who competed in Brazil this year, is called resistance stretching. While stretching is traditionally used to preserve flexibility and range of motion, resistance stretching adds another element by strengthening the same muscle. Getting the most out of every movement is a form of efficiency that you can find most prominently with resistance stretching. 

Resistance stretching relies on the counter-intuitive notion that you can simultaneously shorten and lengthen a muscle. Both by yourself and by utilizing the help of a partner, (or your chiropractor) you can perform dual-purpose stretches including resisted neck twists, resisted hip flexion, partner-resisted upper back and hamstring stretches and core development stretching, particularly in the interest of establishing the core as a stabilizer. 

Resistance stretching helps: 

• Improve joint mechanics
• Reduce stress and pain in the joints
• Increase core stability
• Balance the spine and body
• Improve flexibility and strength
• Contribute to the longevity of your body

While no changes should be made to your health plan before conferring with a health professional, resistance stretching could be a way to add another dimension to your work out routine.

Dr. Gregory Lind, D.C.  

Pillows are inanimate objects: true, but as far as inanimate objects go, pillows hold a lot of clout when it comes to your health. An ill-fitting pillow may have made the cut when we were younger and our spines more resistant to stiffness and pain. However, as we grow older and the cumulative forces acting on our spines and, in particular, the neck become more invasive, we need something more sufficient. 

Before you can even reap the benefits of a good pillow you need to establish a threshold of pain that allows you to sleep. If problems with your neck or back are preventing you from falling or staying asleep, give our office in Milpitas a call. We utilize modalities that include chiropractic adjustment, therapeutic massage, corrective exercise and stretching, spinal decompression and traction techniques to help you reduce pain and sleep better. If you have been inspired by this blog, then the next step may apply to you: go pillow shopping. A new pillow could be the best thing you do to change your sleep life from poor or average, to restful and productive. 

• Side sleepers should seek a firmer pillow that fills the space between outer shoulder and neck without propping the head too far up or letting it drop down. 
• Back sleepers want a thinner pillow that assumes the vacuum between neck and mattress, but does not push their head up and out of alignment. 
• Stomach sleepers may not want any pillow at all for the head. To avoid putting the body to far out of whack, place the pillow under the stomach to combat lower back pain. 

The good thing is that the elements of a good pillow are simple, and there is nothing in this blog that would suggest you need to shell out top dollar for a brand-name pillow. Simply shop around and find the one that fits you perfectly and provides you with the support you need to reclaim a good night’s sleep. 

Dr. Gregory Lind, D.C. 

Asking, “What is happiness,” can unlock a can of philosophical worms that abstract the concept of happiness from reality. Because really, what matters besides the factors that make up your individual happiness? At Family Chiropractic & Natural Healing Center, we believe that health is central to happiness. This is exemplified by the relationship between sleep and well-being: chronic sleep deprivation is linked to higher rates of depression, heart disease, mood fluctuation, obesity, low sex drive, poor physical performance and lack of mental acuity. In other words, it affects many of the areas that make us happy and puts us at increased risk for diseases that could end up killing us. It begs us to ask the question: what is holding you back from getting the restful sleep that you deserve and need? 

If it is pain, particularly in the back, we can help. Keeping your spine aligned, your nervous system free of interference, and your muscles free of tension is a great way to encourage relaxation. Turning off the electronics before bed, cutting out the caffeine and using a properly-fitted pillow are some of the myriad lifestyle adjustments you can make to help yourself sleep well. Chiropractic in particular, helps the sleep deprivation sufferer by regulating blood flow and circulation and ensuring there is no miscommunication between brain and body. 

Sleep deprivation is a public health problem. Are you part of the populace who knows how to improve their chances of sleep success, but for whatever reason refuses to do so? If so, now may be the time to change, because the value to be reaped from a good night sleep should out-duel any laziness regarding the matter.

Dr. Gregory Lind, D.C.

Rest is not best when it comes to healing: in fact, it may be counterproductive to your health plan to recover from any injury involving back pain. Being sedentary while recovering encourages stiffening, which can make both joints and tissues more susceptible to injury. Supportive muscles, especially those in the core, also stiffen and atrophy which can be a slippery slope for injuries like herniation in the lumbar region. Furthermore, intervertebral discs will dry out and stiffen when they are not used for long periods of time. 

Now that all the bad news is out of the way, we can focus on how to use activity to your advantage. While “resuming normal activity as soon as possible,” may be impossible depending on the degree of pain, there are small steps you can take to keep the structures and tissues of your body moving to avoid weakening. Before starting any new health plan, especially one to heal an injury, it is wise to confer with a medical professional to determine your limitations and a healthy level of activity.

Ways that you can maintain a level of activity even with back pain include:

• Light aerobic activity, especially low-impact ones such as swimming that are not traumatic to the joints. 
• Strengthening supportive muscles. Every region of the back has corresponding supportive muscles, no more so than in the lumbar region. Keeping the core strong is a great way to alleviate some of the burden that falls on discs in the lower back. 
• Stretching and corrective exercise: the goal here is to maintain your range of motion and flexibility. 

At Family Chiropractic & Natural Healing Center, we know that every injury is individual. We also know one thing that most of them share (excluding the most serious ones) is that their healing time can be improved with regular activity.

Dr. Gregory Lind, D.C.

This is the fun part: while water may be the plainest tasting drink, swimming is certainly a spicy form of exercise. The benefit begins when you enter your chosen water body: whether it be a pool, lake or ocean, the downward force of gravity is immediately suspended. This is why we feel relaxed when we float, and a key to why water is a great medium by which we can influence our well-being. 

• Swimming is holistic: a full body work out that comes with few of the side effects or risks inherent in running or cycling. The buoyancy effect provides a gentle resistance that naturally builds muscle and strengthens joints, rather than contributing to their deterioration. The upside to making swimming your main form of exercise is palpable. 
• Water therapy is great for improving back pain and increasing range of motion. Without being physically exhaustive, specific exercises and stretches within the pool can help you recover from injuries quicker.
  
• Soaking: warm water is good for joints, muscles and blood circulation. 

At Family Chiropractic & Natural Healing Center, we believe in water as both a weight manager and a life booster. Drinking enough of it and using it for exercise and relaxation are two ways we can make water a determining factor in our well-being. 

Dr. Gregory Lind, D.C. 

It’s never too late to start making water your main friend and health ally. Part 1 of incorporating water into your health plan is by just drinking it! Somewhere along the line, humans invented so many, “delicious,” alternatives that we seem to have lost our taste for water. This is an unfortunate circumstance for a populace that is chronically dehydrated. When you don’t hydrate, your body is forced to ration what water it does have, meaning that certain organs, namely the brain, are naturally prioritized over others. Your body simply isn’t working to its full potential when you don’t give it the right inputs. Here is the upside of a diet that includes a recommended daily amount of water (the general rule is 8 glasses, 8 ounces each for about 2L): 

• Mental clarity
• Healthy skin 
• Better digestive function
• Lubrication of joints
• Improved physical performance, no matter the task. 
• Reduced stress levels

From a chiropractor’s perspective, hydration is essential for not only the joints and bones, but also for the functioning of the nervous system. It’s time to put the chemical crutches and sugary sidekicks aside: coffee and alcohol often do more harm than good and the empty calories derived from soda are not helping either. Make a water bottle your friend and consume from it regularly: before you know it, drinking water will be a habit you can’t live without.

Dr. Gregory Lind, D.C. 

At Family Chiropractic & Natural Healing Center, one of the overarching complaints we hear relates to a collection of symptoms that includes inflammation of the joints, joint stiffness, and pain. These symptoms usually point to one of the 100+ types of arthritis. Arthritis prevalence is alarming: estimates vary, but some say that 1/5 Americans today have doctor-diagnosed arthritis. Out of these 2/3 are between the ages of 18 and 65. Of course, there is a correlation between arthritis and age: most experts agree that 1/2 people over the age of 65 are affected by the disease. Arthritis is a condition with no cure as of yet, but it can be managed to a very effective extent with the support of your chiropractor, and with a proactive approach to diet and exercise. Today, I would like to discuss a nutrient that is not only beneficial to the arthritis sufferer, but to anyone looking to mitigate inflammation, whether it is due to injury or the wear and tear of age: omega-3 fatty acids. 

Omega-3s are probably the only fat in the world that you don’t need to cut back on. While the human body can make most of the fats it needs, whether from ingested foods or other fats. This standard is not true for omega-3s: they are known as an essential fat because they can’t be made from scratch; they must be ingested with food. They are good for a whole range of conditions including the prevention of heart disease and their protective role against certain cancers. From the chiropractor’s perspective they are great because they block inflammation pathways. With rheumatoid arthritis, an autoimmune disease, the body attacks its own healthy tissue, creating inflammation which wears down the joints. 

Foods rich in omega-3 fatty acids include fish, vegetable oil, chia seeds, flax seeds, walnuts and green, leafy vegetables. It is easy to change your diet to accommodate for these nutrients and if not, there are fish oil supplements that can also make a difference. For help on optimizing your life to deal with any pain or obstacle that is holding you back from leading a full life, give our office a call at (408) 263-8025.

Dr. Gregory A. Lind, D.C. 

Chia seeds are the definition of a snack with a punch. Calorie for calorie, there may be no other food that delivers so much nutrition. This is probably what is behind chia seeds rise to prominence, especially in health food communities. From a chiropractor’s perspective, it’s always nice to recognize a healthy snack, especially one that is so beneficial to the musculoskeletal system. Here is why chia seeds are amazing:

• Easy integration: simple to prepare, and can be added to smoothies, soups, salads and oatmeal, with little to no difference in taste. A serving is just 1 ounce, or about two tablespoons, and this contains
• Power: A serving is just 1 ounce, or about 2 tablespoons. Here you will find 11g Fiber, 4g protein, 9g fat, of which 5g are omega-3 derived, and contribute to your RDA for calcium, magnesium, manganese and phosphorous. In other words, they are packed with healthy essential oils, and offer a lot of protein at a low cost in calories. Not to pile it on too thick, but a serving also contributes to your RDA for vitamins A, B, E and D and other minerals including sulphur, iron. 
• Anti-oxidants: chia seeds are rich with anti-oxidants, which are great for immune system functioning.
• Omega-3 fatty acids are known for their anti-inflammatory properties, making chia seeds a good option for people struggling with joint pain. 
• Bones: Chia seeds are rich in calcium and magnesium (proper amounts are essential for calcium absorption. 

The list goes on for the health benefits of chia seeds, but the point is not that you must immediately ditch your diet and start chucking chia seeds in every meal. It is about the awareness that small servings of extremely nutrient-rich foods can be added into your diet to make a huge impact. This is an example of chiropractic and nutrition going hand in hand. For help optimizing your diet to improve well-being, give our office in Milpitas a call today. 

Dr. Gregory Lind, D.C.

Sometimes, it is important to remind ourselves of the basics. At our office in Milpitas, we practice the kind of chiropractic that can keep you swinging into old age. We truly believe that a proactive approach to health that includes chiropractic care, diet and exercise can reduce the likelihood of a visit to the emergency room. Whether you are looking to prevent an injury or recover from one, it makes sense to stack the odds in your favor. Common benefits of receiving treatment from Family Chiropractic & Natural Healing Center: 

• Better range of motion and spinal flexibility
• Increased energy
• Natural pain relief
• Better posture
• Holistic wellness and prevention of injury through education rather than medication.

Chiropractic can integrate with your lifestyle seamlessly. As both caregivers and those concerned for your well-being, we want to help by detecting and correcting spinal misalignment, and treating sore muscles and joints which allows you to focus on to pursuing things that make you healthy and happy. Call our office in Milpitas and start changing your life for the better today.

Dr. Gregory Lind, D.C. 

It has been said that sitting is the new smoking. While there is hardly a way to equate these two things, I can speak on the latter and confirm that chronic sitting is contributing to premature muscular and structural problems in the human body.

What is happening when we sit too much: 

• hip flexors are shortening
• digestion turns sluggish
• Brain function is slowing because circulation is stagnating 
• Posture deteriorating leading to back problems
• Muscles (especially in the shoulders and neck) tightening and atrophying

These are only a few examples to cover the scale of how harmful sitting for long periods of time is to the human body. Over months and years, these conditions can become chronic and life-defining. We want to help you get off the couch and get motivated: creating health goals, maintaining accountability, starting small and building on your success. It’s a tried and true formula that we can help you instigate in your particular life if you are truly trying to feel better. 

At Family Chiropractic & Natural Healing Center, we are advocates for your spine. If you realize you’ve been sitting too much, give our office a call and set up an examination. We can correct subluxation and treat muscles that may have become accustomed to the stagnation of sitting. Don’t let sitting take years off your life any longer: get up and give our office in Milpitas a call at (408) 263-8025. 

Dr. Gregory Lind, D.C.