When you have children, of course you want to make sure they grow up to be fit and healthy, and setting a good example is very important. Research has shown that when parents are physically active, it increases the odds that their children will be active as well.
But it can be a challenge to juggle work, family, and exercise. According to research, taking even short exercise breaks during your workday can be beneficial. But what about at home? If you’re looking for ways to stay healthy as a busy family, here are some tips:

1) Turn Chores Into a Game

Family chores are inevitable, so why not make them a fun opportunity to exercise as a family? Instead of assigning chores to each family member, turn doing chores into a game by racing to see how fast you can get the house cleaned, and trying to beat your time next week. Some other ideas:

• Conduct individual races among family members doing separate chores
• Crank up the music while sweeping and vacuuming
• Play I Spy after dinner to get the table cleared and items put away
• Take the dog for a walk as a family

2) Plan Outdoor Activities

Try setting aside one weekend a month to do something active as a family. This might include swimming in the summer, sledding or skiing in the winter, taking a long walk in the spring, or a nature scavenger hunt in the fall.
Visiting your local zoo or science museum provides physical exercise and teaches your children more about the world as a bonus. Bringing along a picnic lunch and some healthy snacks will round out the day and satisfy the hunger that often accompanies physical activity.

3) Take Classes Together

Many fitness clubs and community centers cater to families, so ask whether they offer yoga, swimming, or aerobics classes to parents and children together. If your child is too young to participate, consider classes that will help you burn calories with your baby by incorporating them into yoga moves, pushing them along during stroller workouts, or getting them used to the water with mom and tot swimming lessons.

4) Repurpose Your Family Room

Family rooms can be a center for unhealthy activities in the home: endless hours of watching television and playing video games, mindless snacking on high-calorie, low-nutrition foods, and nothing to encourage fitness or physical activity.
But there are some ways to add fitness into your family room without investing in a huge makeover:

• Set a time limit on television viewing.
• Designate certain shows as “fitness-only,” meaning you and your family will pump weights during commercials.
• Add a get-moving type of video game like Wii Fit to your collection.

According to a study conducted by researchers at the Liverpool John Moores University in the U.K., testers of Wii sports games had higher heart rates while playing and consistently burned more calories than testers using conventional video games.
One more thing: families who eat healthful foods also tend to have other healthy habits. So, if you want to slim down, get your whole family involved and you’ll be more likely to succeed, and they’ll be more likely to enjoy their meals and clean their plates.

Juggling Act

Even if you spend long hours at your job, the trick to juggling work, family, and physical activity is to make the most of the time you do have with your family. When you do have a block of time free, try to schedule activities that incorporate moving in the outdoors.
When family obligations like chores demand your time, figure out a way you can incorporate exercise and fun into the routine. And if you do have time to exercise outside the home, try to do it in ways that allow your children to work out, too.
It can be a tough balancing act, but is very much worth it!
Image Copyright: joannsnover / 123RF Stock Photo

Pregnancy is an amazing and joyous time for many women. There is excited anticipation as new life develops. While this time is incredibly special it is often accompanied by a variety of aches, pains, and discomforts. In fact, the American Pregnancy Association indicates that between 50-70% of pregnant women experience back pain.
What’s with all this back pain? As a pregnant woman’s belly grows, along with the baby, her center of gravity shifts forward as she develops increased weight on the front part of her body. This can lead to poor posture, “sway back” or an increased lordosis, resulting in pressure on the joints and irritation in the surrounding nerves. Additionally, the extra weight gain that the body is unaccustomed to can put extra stress and strain on the joints and connective tissue.
As if feeling discomfort and pain weren’t enough, it is coupled with the fact that pregnant women are very limited in the medications they can take to mitigate their symptoms and conditions. The American Pregnancy Association recommends all pregnant speak to a physician first before taking any medications—whether prescription or over the counter. Fortunately, chiropractic care for pregnant women offers relief from and prevention of back pain, headaches, and other physical discomforts.
Dr. Jennifer Rathmann, a chiropractor with the Blacksburg clinic explains, “Adjustments for pregnant women help keep the pelvis aligned to prevent back pain as well as sciatica type symptoms.” Ensuring proper alignment thereby relieves the pressure on joints in the back and nerves in the surrounding area. Dr. Rathmann does not speak to the benefits of prenatal chiropractic care from a physician’s perspective only; she also chose this course of treatment for herself, during each of her pregnancies.
There are other conditions and symptoms that trouble pregnant women, which are unable to be treated with commonplace medications. Chiropractic treatments are able to help and provide the necessary relief for nausea, headaches, sinus congestion, and heartburn. If these reasons aren’t compelling enough, perhaps the fact that great pelvis alignment helps with the ease of labor and delivery is motivation to choose chiropractic care while pregnant.
Pregnant women who obtain chiropractic care during pregnancy should take an active role in supplementing that care with other preventative measures. These combined efforts will ensure optimal spine health. For example, making sure to select shoes that provide excellent support, squatting to pick things up (rather than bending at the waist), and performing gentle stretches. Walking and light activity also helps to keep muscles loose. Other suggestions include sleeping positioned on the left or right side, with a pillow between the knees to promote proper pelvis alignment.
Chiropractors are trained and equipped to treat pregnant women, and many women report significant pain relief as a result of chiropractic treatment. At Tuck Chiropractic Clinic, our team is committed to providing high-quality chiropractic treatment for you and your growing family. Making chiropractic an integral part of your prenatal care plan is a great step towards a more enjoyable and healthy pregnancy, labor, and delivery.

Kids’ Nutrition On-the-Go

With so many things crowding the schedule, it’s so easy to grab a sugar-filled granola bar or those little corn syrup gels shaped like fruit chews. You know they’re not the best option, but who has time to cut up apple slices when Jimmy has Tae-kwon-do at 4, Mae has a scrimmage at 5, and everyone is going to want dinner when you get home. Rather than rushing around last minute, taking an hour or so on a Sunday evening (or a less busy weeknight) can make all the difference for your child’s health and nutrition. Have your little helpers make up bags of trail mix with heart-healthy nuts, whole grain sugarless cereals, dried fruits, and even dried veggies! Slice up apples and toss them in individual baggies in the crisper drawer. If your kids get grossed out by the natural browning that occurs with cut apples, add a little squirt of real lemon juice to the bag and have them squish it around once you’ve sealed it. The juice keeps the fruit from oxidizing. We also recommend this recipe for healthy granola bars that keep blood sugar running normal but keep the kids happily munching (this author substitutes raisins, craisins, or dried apricots for the dates that are recommended). Make sure the nut butter you use doesn’t have added sugar in it! All of these things can be done in an hour or less, especially if your kiddos are old enough to lend a hand, and can set you up for success for the whole week!

Firing the Electronic Babysitter(s)

It can be so tempting to let the kids plop down on the couch with the TV remote or game controller when they get home – it keeps them quiet (until Mae wants to play something different than Jimmy’s favorite Spiderman game, or Jimmy is tired of Mae’s endless obsession with Wild Kratts) and relatively out of trouble. While the detriments of screen time have been trumpeted far and wide, possibly the biggest threat posed by these activities is their lack of activity – physical movement that is. Yes, keeping Jimmy and Mae occupied on the couch for an hour or two in the evening might seem like bliss, but the harm it’s doing to their health might not be worth the peace and quiet. Make TV or the computer or the game console a privilege to be earned with limited time allowed per week. Running around in the backyard, riding bikes in the cul-de-sac, doing chores that require some physical movement could all be activities that sharpen their brains and hone their health (and maybe earn them a few minutes on the devices). Physical activity is known to improve brain function and increase synaptic connections, so if you want a little Einstein (or just a more well-balanced child) make them play outside before homework to get those juices flowing!

Allergies Beware!

When your kids have allergies it can feel like they have a stranglehold on your entire family. Here are a few tips from the professionals at WebMD for less stress in parenting children with allergies:

• Vacations. Plan vacations during non-allergy seasons. If spring and summer are rough on your child’s allergies, take a winter ski trip or a fall camping trip instead.
• Summer Camps. Explore alternative camps if traditional outdoor summer camps pose problems. How about art, computer, or surf camp?
• Washing Up. Get your child in the habit of showering or bathing and washing her hair every evening to wash off microscopic particles of pollens and grasses.
• Outdoor Sports. When outdoor field sports such as lacrosse or soccer set off allergies or asthma, look into martial arts, dance, or swim teams.
• Indoor Outings. Visit library story hours, children’s museums, and indoor playgrounds if you need an activity when the pollen count is high.

Taking the High (and Hard) Road

While it might seem like kids are overprogrammed these days, with six to eight hours of school, care, or related activities being the norm, this doesn’t necessarily mean children are properly socialized. Just having your child around other children doesn’t necessarily, as you probably know, mean they learn to relate well to others. Socialization is a process, one that takes both time and investment on the part of the parent. No matter how well meaning the teacher or care provider, when they are faced with monitoring a small handful or even a dozen or more students, it can be difficult to provide the close attention and care needed for appropriate socialization. The Child Development Institute explains the various stages of socialization as they relate to children’s growth and development. Nurturing your child through the inevitable rejection from peers, hurt feelings, and other childhood moments is essential for healthy social and emotional development. The experts at the institute provide a host of resources for parents, including this informative step-by-step article of suggestions for how to help your child adapt and overcome in the social sphere.

Dealing With Trauma

Although we’d like to think we can provide our children with a carefree, nurturing environment in which to develop, as with other areas of life some situations are beyond our control. Car accidents, the death of a pet, divorce, losing a friend, natural disasters, and even something as terrible as abuse, are all part of life that our children may confront as they grow. Fortunately, there are a lot of resources available to parents, from local support groups and counselors to larger national networks like The National Child Traumatic Stress Network. It’s easy to feel like you are alone when you’re trying to help someone process emotions they’ve never felt before, but that’s not true. Reach out and find help – we all need community when we find ourselves in trouble.
While traumatic stress can often manifest emotionally, sometimes there are physical symptoms as well. We have helped patients overcome physical pain related to traumatic incidents with the help and care of our professional team of doctors. Come visit any one of our 11 locations across Southwest Virginia for an initial consultation. We know parenting can be tough, but we’re here to help.

Tips and Tricks for Long Distance Runners

Runner’s World reports that seeking chiropractic treatment is a growing trend among elite runners, according to Dr. Ira Shapiro, a three-time member of the U.S. Olympic Committee medical team. In an interview with the site, Dr. Shapiro says, “I will be busy from the moment I walk into the tent [at an event] until the last athlete leaves the compound. It’s not the case of an isolated few taking advantage of my services; it’s the vast majority.”
This trend is unsurprising when you consider polls that point to about 60% of runners reporting sports injuries or chronic injuries—from knee pain to calf strain, shin splints to stress fractures. Injuries can result from overtraining, not doing quality training, poor nutrition, the wrong shoes, or even something as simple as landing a stride incorrectly. While some factors are beyond a runner’s control—like the weather on race day—there are definitely some proactive steps you can take to a healthier marathon experience. Dr. Ed Laskowski of the Mayo Clinic Sports Medicine Center offers several pre-race tips for runners prepping for their next distance race.

Soreness is Normal

While runners who push to greater PR’s and higher levels of training should expect some soreness, joint swelling could be a sign of something that requires more attention than an ice pack. Dr. Laskowski recommends runners have a professional evaluation if they are experiencing “pain associated with joint swelling or that causes the joint to feel unstable…. You should also seek an evaluation for pain that persists or intensifies after rest from running or pain that causes you to compensate, change your running, or change your gait.”

Drink, Eat, and Be Merry

Drinking and eating a nutrient-rich diet before the race and during training is essential to proper fueling. Dehydration can be an issue for long-distance runners with far-reaching consequences. The experts at both Runner’s World and the Mayo Clinic recommend starting a race well-hydrated with healthy carb loading three to eight hours before the start. Don’t depart from your normal routine, so how you’re training should reflect what you’ll do the day of your race. It’s also essential to drink during your run, particularly if you are doing more than five or six miles. Water with an electrolyte source, like a sports gel, or a drink that incorporates all-important nutrients like sodium and potassium should be consumed every mile or so (2 ounces is recommended—that equals about two swallows). While fairly, rare, it is important not to over-hydrate which can cause life-threatening conditions, like hypernatremia.

Pass On the Sweets

While most health professionals agree that limiting your sugar intake is a good idea anytime, cutting sugar and sweeteners out of your diet at least 24 hours before your race can help you avoid everyone’s least favorite leg – the sprint to the port-a-potty. Avoiding caffeine and high-fat foods during this timeframe can also be a great help for your digestive system.

Staying in Line

Just like the effort you put into having great shoes and gear that keeps you cool (or warm, depending on your climate), making sure everything is properly aligned is well worth the time and energy you’ll invest when you consider the benefits both for your training and on race day. Manual adjustments of ankles, knees, and the lower back can keep you pain-free and running steady as you rack up the miles.
For more information on how we can help you stay in top condition while training or after a race, make an appointment at any one of our eleven locations to talk with one of our doctors. We want to keep you running steady and reaching for your personal best.

Location. Location. Location. Strategically located clinics allow Shannon to live the life she loves.
Shannon is a very busy and well-known real estate professional in the Roanoke Valley. When not working or spending time with her family she volunteers in a variety of capacities whether it is with a school organization, charitable foundations, or as a Sunday School teacher. Shannon’s story is an important one to tell because in spite of her high-demand and fast-paced lifestyle she is able to keep her health a top priority.
Shannon’s story begins many years ago, back when she was in middle school. She suffered a serious neck injury after falling down two flights of concrete stairs. At the time, she didn’t have access to chiropractic care so her neck injury was left untreated. Years later Shannon discovered the many benefits of chiropractic care and was able to get the treatment for her neck, that she so desperately needed. Shannon explained, “I truly believe, that if I had not started chiropractic care, I would not be able to move my neck.”
What initially began as treatment for a very specific injury has transformed into a means for maintaining optimal health. Shannon said, “I discovered many years ago, the many benefits of chiropractic care. My body, as a whole, functions so much better when I have consistent chiropractic adjustments.” Shannon resolved the immediate need, her neck injury, but elected to continue treatments because she knows adjustments are key to her living the life she loves. Shannon explained further:
Keeping my body in check, which I do by having chiropractic adjustments, benefits me greatly as a whole. I am a busy real estate professional, which means many hours of driving from place to place, sitting for long periods of time, and many hours of computer work, while sitting sedentary at a desk. If I were not benefiting from my chiropractic adjustments, I would not be able to continue with the long hours that my job demands.
Just like in real estate “location, location, location” is huge for chiropractic care. A large reason Shannon is able to regularly get adjustments is because there are a variety of clinic options to choose from strategically located across the Roanoke Valley and beyond. Shannon said, “With Tuck having several locations, it has helped me maintain my general well-being, my being able to stop in at any of the locations, when I am in between appointments, etc., to get my chiropractic adjustments.”
Since Shannon has visited many locations she has as a result experience treatments from a number of doctors, four to be specific. She has found the variety of doctor’s to be an asset to her health:

I absolutely love, what I would consider, one of the missions of Tuck Chiropractic Clinic, which is establishing themselves in many different communities, where their patients are able to drop into any of the many offices, and know that their needs will be taken care of, in the same form and fashion, as if they were visiting with their primary, neighborhood Tuck doctor.

Her close relationship with the Tuck team was especially helpful when she developed sciatica while moving a heavy bird bath. This condition typically presents as pain or weakness in one leg and can also manifest as a tingling sensation or a sharp radiating pain. According to her x-rays, the situation did not look good. However, with chiropractic treatments from Dr. LaBarbera she was able to avoid invasive medical procedures and medication. Not only that, Shannon’s personal diligence, keeping up with follow up exercises at home, has allowed her to live pain-free and overcome this injury.
We are inspired by Shannon’s commitment to stay on top of her health, even in the face of a fast-paced and demanding schedule. We are also thankful to be a part of Shannon’s journey to wellness. We are thankful that she trusts our doctors—across a number of clinics—to equip her to live the life she loves.
Copyright: alotofpeople / 123RF Stock Photo

While St. Patrick’s Day may have people contemplating pots of gold at the end of rainbows, four-leaf clovers, and the luck of the Irish, relying on luck for good health may not be your best strategy for a happy, fulfilled, active lifestyle. Being intentional and proactive are important pieces of becoming the best you – we can’t all be as lucky as the 67-year old grandmother that Mellanie True Hills mentions in her book:

In traveling from her home in Britain to her daughter’s wedding in Florida, [the grandmother] was on a flight to Orlando when she experienced back, chest, and arm pains, sweating, and vomiting, and realized that she was having a heart attack. When the flight attendant called to see if there was a doctor on board, fifteen cardiologists answered the call. All were headed to a cardiology conference in Orlando. They were able to save her, and the plane landed in North Carolina, where she spent five days in the hospital before proceeding to Orlando for her daughter’s wedding (Chap. 20).

As Hills says, “She was lucky, but luck doesn’t cut it for most of us.” Instead, we have to be intentional about taking responsibility for our own health, as far as we are able.
Hills recommends three preliminary steps for proactive health management:
1. Educate Yourself
Albert Einstein said, “Intellectual growth should commence at birth and cease only at death” (Carol Bogash, Americans for the Arts). While learning throughout our lifespan keeps our brains healthy and active, it also promotes happiness, and gives us new, helpful information for maintaining a healthy lifestyle. Food fads, diet plans, and the best way to exercise come and go, but there have been many noteworthy scientific discoveries, particularly in the area of neurological activity, in the last decade or so. There are also articles based on trustworthy studies that link certain foods and behaviors to increased serotonin levels (one of our “happy” hormones). Finding reliable sources that are based on peer-reviewed research with large sample sizes from a diverse population are your best bet for health education. Not all of these have to be hard to digest, sometimes popular sources like WebMD produces very readable adaptations of study findings. But make sure you check the facts and follow the hyperlink trail to make sure the claim that 50% of people whose eyesight improved by eating carrots every day isn’t based on the debatable opinion polls of 10 people out of 20.
If you already know have a particular condition, like suffering from chronic back pain or headaches or seasonal affective disorder, educating yourself about your options is a good first step. Looking at how nutrition can affect your condition, the benefits of certain types of exercise, what supplements might help ease symptoms (like Vitamin D for people with S.A.D)., and other forms of alternative care are a good start, but it is advisable to always check with your primary care provider before making any significant changes to your regular routine.
2. Plan (and Attend) Regular Check-up Appointments
According to the World Health Organization, “early detection of cancer greatly increases the chances for successful treatment.” While that may be a more extreme circumstance, keeping tabs on your health consistently is definitely a good idea. Knowing your risk factors and visiting your primary care provider can help you stay on top of what you need to do to live vibrantly. Often organizations like the Red Cross offer complimentary or low-cost exams that certain population groups should have regularly like mammograms. Stay informed about local events and be proactive!
This attitude is true not only for your physical health, but also for your emotional, spiritual, and relational health. Proactively investing in relationships via real conversation, dedicated time, and kind gestures can do a lot for strengthening your friendships, marriage, and other associations. Likewise, checking in with a friend, partner, or spouse regarding your attitude and emotional state may give you fresh perspective on your highs and lows and how to regulate them. Having friends and family that both share your values and beliefs and hold conflicting opinions also important for ensuring a healthy curiosity and equilibrium.
3. Partner with Your Healthcare Providers
Finally, partnering with those who are invested in your health is a great way to take a proactive stance toward healthy living. Setting goals with healthcare providers, following the advice of a trusted doctor and working with professionals to determine a routine of healthy lifestyle habits that fits your needs are all positive steps you can take. Our doctors at Tuck Chiropractic Clinic are committed to seeing you live the life you love and would be happy to consult with you regarding how chiropractic care might improve your well-being. They are also patient advocates, happy to refer you to another healthcare professional if they feel your needs would be better met by a doctor in another specialty.
If you are looking to proactively pursue a healthier lifestyle and think chiropractic care might help you on your journey, give us a call or drop by at any of our eleven locations. We’re here to help.

False—mostly. Like many things in life, this isn’t a black and white issue. Chiropractic can be used as a short-term acute treatment or as part of a long-term preventative and health maintenance protocol.
Sometimes a person may get injured, which can result in pain or limited performance. This can happen due to a car accident, lifting heavy objects in an awkward manner, or perhaps taking a hard hit while playing sports. This can result in debilitating pain that prevents the ability to continue with the same lifestyle that existed prior to injury—whether that means having to modify one’s occupation, an exercise routine, hobbies, or a specific daily routine. Chiropractic adjustments are an excellent means to correct acute issues related to the spine. It is possible that a very short-term stint of care will properly address the pain or performance issue and result in healing for the patient that requires no follow-up.
The first experience Dr. Ray Tuck had witnessing the ability of adjustments to correct a painful injury was in his father’s chiropractic clinic. Dr. Tuck shared the story with us:

When I was 19, I asked my father for a job in one of his clinics and saw how he helped a severely acute patient. In fact, this fellow was a copy machine repairman who hurt his lower back lifting a copier and had to be carried in. We stayed late that night working with him and I saw him walk out. That was the most amazing thing I had ever seen. No drugs or anything. It was incredible!

Neither surgery nor medicine was required to make this patient well. This example powerfully depicts how chiropractic is able to immediately resolve functional issues, eliminate pain, and get the patient back to the life they love to live.
While there are instances where chiropractic can be used as an isolated treatment option there is also a tremendous benefit to consistently using adjustments to maintain excellent health, manage and eliminate pain, and enjoy top physical performance. Many professional athletes such as Olympic hopefuls and NFL players include chiropractic as part of their training regimens. They know that their bodies perform optimally when their spine, joints, and nervous system are carefully maintained with chiropractic adjustments.
Think about it, you probably visit the dentist annually or semi-annually to ensure your pearly whites are in tip-top shape with a checkup and cleaning. Keeping a close watch on your spinal health and getting regular “check up” adjustments or treatments is an excellent proactive step towards ensuring optimal spinal health. Some studies have shown that regular chiropractic treatments promote increased lung capacity, visual acuity, reaction time, balance, and cardiovascular health. The spine has an impact on all other bodily systems and therefore should be a priority for routine maintenance and wellness.
Discuss your health goals and concerns with your chiropractor to determine if they will best be met by consistent care over time or if perhaps reaching your goals will require a shorter duration of care.

At Tuck Chiropractic Clinic, we think it is important to love the life you live. It’s easy to get stuck in the everyday grind that slowly squeezes the joy out of life. When you’re too busy, too stressed, and you can’t do the things you’re passionate about, it can be difficult to really enjoy the moment. Here are a few tips on how to seize the day:

Tips for Increased Happiness

1. Try something new
Katherine Zeratsky of the Mayo Clinic encourages everyone to “get into the habit of trying new things” as part of the Clinic’s 12 Habits of Highly Healthy People series. She notes that trying new things can help you overcome fear, build on past successes, capitalize on your strengths, approach new things with curiosity, find greater enjoyment in life, and experience benefits like increasing confidence and reducing loneliness. So whether it’s learning how to swim, going rock climbing, picking up a crossword puzzle, or joining a photography club, pick something that’s outside of your normal zone of daily and weekly activities and give it a go!
2. Be aware
Part of enjoying life and finding contentment is being present in the moment and engaging with the people and circumstances that surround you. When we are aware of how we feel and determine to acknowledge and work through negative emotions and practice positive emotions, like gratitude, we are building good habits and brain patterns that can increase our experience of and enjoyment in life.
According to research referenced by Harvard Health Publications, one study was conducted where two groups were instructed to journal weekly with one group focusing on what they were thankful for and the other on what aggravated them that week. After ten weeks, the group that focused on identifying what they were grateful for reported significantly higher levels of happiness and enjoyed other health benefits as well. Another study with a gratefulness exercise component also reported significant increases in the reported happiness scores that followed that week’s assignment. Being engaged and being grateful play an important role in how much we relish life.
3. Build in margin
Less stress generally equals greater happiness. One great way to reduce stress is to build margin into our lives. One means of doing this is to purposely plan to sleep more (aiming for 7 to 8 hours nightly). According to a study done at the University of Massachusetts, getting adequate sleep improves our capacity to make better decisions; and another study, published in Psychological Science suggests that getting enough sleep increases the probability that we will accomplish goals that we set for ourselves.
Adding margin to the day doesn’t end with getting more sleep though, it also includes ideas like the 15 Minute Rule – purposefully getting up 15 minutes earlier than needed to have time to make your coffee, journal, pray, or do whatever you need to do to proactively get a good start. This rule applies to making it to meetings, appointment scheduling (giving yourself 15 minutes to process what you’ve heard and make it to your next appointment), travel plans, etc. Margin reduces stress and less stress can lead to greater happiness.
4. Unplug occasionally
Experts in all sorts of fields encourage us to cut out those things that are not driving us forward or supporting us in our goals. For many in the information age, this might mean having days or times of day that are “disconnected.” Max Blumberg, a University of London research psychologist, recently commented on how “Our brains were never designed to be always on and permanently connected with the amount of stimuli that we get [today].”
Darren Hardy, a personal success mentor for highly influential businessmen and other interested parties, agrees that giving our brains a break is essential to our health and productivity, citing how hard it is to really disconnect from email, social media, entertainment media, and the other digital “sirens” vying for your time and attention. He explains that implementing disconnected days, even at work occasionally, gives him time and space to think creatively, connect with the people around him, and focus his attention on the things that truly matter.
5. Prioritize

Getting our priorities straight may be one of the most difficult tasks of a human being. The key to getting the important things done is to be able to distinguish between what is simply urgent and what is truly important. For example, the email regarding the five things your team expects you to have done by Monday that comes in at 4:45pm on Friday may feel like the end of the world, but the dinner date with your husband or your child’s soccer game may actually have the greater long-term impact. It’s different for everyone, but figuring out what is most valuable in your life will help you align your actions with your values.
Just like it’s hard to love the life you live if your priorities are out of whack, it’s hard to do what you love if you aren’t aligned correctly. Joint pain, sciatica, headaches, back pain, spinal stenosis, and other conditions caused or aggravated by spinal misalignment can put a serious damper on doing what you love.
If you are struggling with any of these issues, we’re here to help. Whether it’s rough housing with your grandkids, running that half marathon, rock climbing, or your job, we want you to be free to do the things that mean the most to you. Chiropractic care supports long-term health and wellness, important pieces of a healthy, happy lifestyle. Love the life you live, take care of yourself by making an appointment at one of our eleven clinics and finding out more about how chiropractic care can increase your capacity to enjoy life.

February is National Heart Health month, so it’s a good time to check in and evaluate whether or not you are doing everything you can for a happy, healthy heart. According to the CDC, heart disease is the number one cause of death for the majority of Americans and uncontrolled high blood pressure is the number one cause of heart disease and stroke.

Heart Disease Risk Factors

The statistics regarding death, disability, and reduced quality of life due to various forms of cardiovascular disease (CVD) are staggering, as you can see in the Healthline infographic below:


According to the National Institutes of Health, obesity, poor diet, smoking, and inactivity can all contribute to an increased risk for CVD, leading to massive problems like stroke, heart attacks, and heart failure. Other risk factors include high blood pressure, diabetes and pre-diabetes, family history of heart disease, age, and high cholesterol.

How to Lower Your Risk for Heart Attacks, Strokes, and Other Heart-Related Health Problems

While family history, age, or a pre-existing condition like diabetes are not always possible to correct, reducing your overall risk usually only requires commitment and follow-through.
 

1. Heart-healthy foods
   
   Changing your diet to include more heart healthy food may be as simple as trading out one regular meal a week for something lighter, like having fish and vegetables instead of spaghetti and garlic bread. Arteries that have plaque build-ups (which reduce blood flow and can increase blood pressure) can be instigated or worsened by diets high in saturated and trans fats, so it might be worth it to go through the pantry and toss the regular offenders that are tempting you to sabotage a heart healthy lifestyle. Prepackaged snack foods like cakes, crackers, cookies, pies, and frostings are often full of unhealthy fats. That doesn’t mean you can’t ever eat these things, but keeping them in the house regularly probably isn’t a good plan. Instead, be sure to stock healthier, unprocessed snacks, like fruit, baby carrots, hummus, trail mix that isn’t full of candy, and other natural, easy-to-grab foods that match your lifestyle needs.
2. Being active
   
   Exercise and active hobbies are an important part of maintaining a healthy weight. Because obesity is a very significant risk factor for heart disease, building time into your schedule to do aerobic and anaerobic activity 3-5 times weekly (aiming for 30-45 minutes of continuous activity) can make a significant difference. If you have struggled with maintaining a healthy weight, it is best to start more slowly, for example, walking for 20-40 minutes 3-5 times per week. Make it quality time by going with your partner, children, or pet or by calling a friend while you walk. Exercising with others is a great form of accountability and can make the process more fun as well.
3. Stress less
   
   Stress can be a major trigger point for heart attacks according to the National Heart, Lung and Blood Institute. Oftentimes we have learned habits that cause us to rely on stress as a way of life, either for getting things done, relating to our family and friends or as a response to feeling like we don’t have control of our circumstances. There are several ways of breaking this habit, however, and replacing it with more healthy ways of thinking and relating to others. A few ideas for managing stress include having a few counseling sessions with your spouse or family focused on healthy, proactive communication; staying connected to your religious community through regular attendance at weekly gatherings; meditation; deep breathing practices; and relaxing exercises like yoga or other low impact, focus-enhancing workouts.

Can Chiropractic Care Help Play a Role in Reducing the Risk for Heart Disease and High Blood Pressure Management?

When working towards the prevention of heart disease, it is important to consider your individual risk factors. Both high blood pressure and reduced autonomic nervous activity can have adverse effects on heart health. Chiropractic care has been shown in some cases to reduce blood pressure. There are scientific studies and many articles discussing chiropractic care and its potential to work in cooperation with other treatments to reduce high blood pressure.  According to Wolfson Integrative Cardiology, “The heart and blood vessels are connected to the central nervous system by millions of tiny connections. One major attachment is the vagus nerve (which comes from the brain) and the autonomic nervous system (which has input into the entire body). These nerves control heart rate and blood pressure, both essential factors for heart health. And although chiropractic is not a cure for heart disease and high blood pressure, it does positively impact these nerves, so clients may experience benefits related to heart health.”

We’re Here to Help

Our doctors of chiropractic are trained to identify and expertly adjust subtle misalignments in the spinal bones that can put pressure on the nerves that connect the brain and spinal cord to major organs and systems. This release of pressure may aid in lowering blood pressure, increasing nervous system health, and helping you stay active and pain-free. If you are looking to establish a routine that promotes heart health, we’re here to help. Just give us a call and set up an appointment at any of our eleven locations, where one of our doctors would be happy to talk with you about how chiropractic might help reduce your risk for heart disease.

Have you ever noticed that often our ideas of a Valentine’s date involve indulging in things that aren’t great for our bodies and overall health? Typical Valentine’s celebrations involve things like buttery popcorn at movies, heavy dinners with generous amounts of alcohol, and lots of dessert. While a little indulging can be okay in measure it is worth considering healthy alternatives to traditional date options. After all, there are tremendous benefits to getting physically active with your other half. Couples that exercise together report overall better satisfaction within their relationship, an increased emotional bond, and better fitness results. Since we know that healthy dates are a great alternative to traditional options we wanted to offer some suggestions for dates that will support overall wellness.
Bundle Up and Go for a Hike
We are fortunate in that all our clinics are nestled in rich natural beauty with tremendous potential for outdoor activities. This February we encourage you to get bundled up and go for a hike. If you live in the Roanoke area, venture to the top of McAfees Knob. If you live in the New River Valley enjoy the beauty of the Cascades trail and gorgeous waterfall finale. If you are more southwest, towards Floyd, spend some time venturing to Buffalo Mountain.
Play a Game of Basketball
Whether it is a quick game of “Horse” or full court 1-on-1 this is a great way to have a little healthy competition and get your blood flowing with your significant other.  If you live in the Botetourt area a great option is the Carillion Fitness. While it may sound cheesy (isn’t this the month that cheesy is in?), you will always be a winner if you spend time building a deeper relationship with your other half.
Take an Art Class
Tap into your creative brain with your sweetheart by your side. There are various classes available through rec programs. You could also take a “Wine and Design” class where you can sign up, show up, and paint! You may not be the next Rembrandt but we have a sneaky suspicion you’ll enjoy giving it your best artistic effort with your Valentine.
Indoor Rock Climbing
When was the last time you tried something for the first time? If rock climbing is on your “bucket list” or is something you haven’t done in years then there is no better time than now—and no better person to experience it with than your significant other. If you live in the New River Valley reach out to Crimpers Gym to make this adventure a reality. If you live in the Roanoke region, River Rock Climbing will set you up with an adrenaline rush.
Dance the Day Away
Have you ever wanted to learn how to waltz, cha-cha, or swing dance? Take your Valentine out to a local dance studio and learn how to bust a move! Dancing is great for wellness but also will help you learn how to work well and follow each other’s lead. Find your rhythm and groove with your Valentine!
Take a New Exercise Class
Most gyms offer a wide variety of ways to break a sweat whether it is a spin class, yoga, body pump, or zumba. Break a sweat with your sweetheart and enjoy getting fit while having fun. To add another element of fun to this date option we suggest taking turns picking a class to try together. That will keep you trying new things and enjoying new experiences together.
Jump Around!
Sometimes the best thing you can do is jump around! Going to a trampoline park and tapping into your inner child is a great blend of exercise and lighthearted fun. Lucky for us there is a great trampoline park in Salem that will allow you to combine physical activity and fun. Not only do studies support the importance of exercising with your sweetie, they also support the benefits of laughing with your loved ones.