​Supplements are everywhere. Vitamins, minerals, bone broths, and protein powders are no longer only available at the health food store, you can find them nearly everywhere you shop. For those of us with diet’s that aren’t exactly pitch-perfect, dietary supplements can provide an additional way to gain the essential daily nutrients. Not only are supplements a way to get what you’re missing from your regular diet, but they may also have the ability to help improve your overall health.
 
Why it Matters:
 
Researchers have been hard at work examining the potential health benefits of various supplements. For instance, a fascinating new study suggested multivitamins may be able to reduce overall cancer rates in men. Even with this exciting development, and a low risk of side effects, we recommend you consult with a qualified healthcare professional before beginning to take a new supplement.
 

• Supplements are often used to help maintain the daily recommended levels of many vitamins and minerals.
• Malnutrition from an insufficient diet is found in approximately 40% of people with chronic diseases.
• Researchers have found a statistically significant reduction in total cancer for men taking a daily multi-vitamin compared to those who did not.

 
Next Steps:
 
The best way to get your daily intake of nutrients is directly from the foods you eat. But, for many of us, it may feel impossible to reach the recommended daily levels. Dietary supplements can be a fantastic way to bridge the gap and meet your minimum daily requirements. As research continues to evolve, we may also discover additional health and performance-boosting benefits of dietary supplements.
 
Science Source:
 
Multivitamins in the Prevention of Cancer in Men: The Physicians’ Health Study II Randomized Controlled Trial. JAMA 2013

​Bottom Line:
 
We’ve all heard about how exercise if good for you. But did you know how powerful that statement really is? Nearly every major risk factor for chronic disease can be lower with as little as 15 minutes of moderate exercise per day. As you age, the cells in your body can become damaged, your metabolism slows down, and you lose muscle strength. Daily exercise has been shown to actually slow down the typical aging process. The catch is that if you aren’t exercising consistently, you may be unknowingly accelerating the aging process and increasing your risk of chronic disease.
 
Why it Matters:
 
Even 15 minutes of exercise per day can lower your cardiovascular risk. Activities like walking, swimming, and yoga are great choices to start with. Being aware of your cholesterol, blood sugar, and blood pressure numbers are important. Keep in mind that many of those numbers can be improved without medication. Simply adding daily exercise into your life can make a tremendous impact on your overall health and well-being.
 

• Regular exercise can reduce the risk factors associated with many chronic diseases.
• Exercise benefits your mind and body by improving your mood and providing energy to get through the day.
• Even 10-15 minutes of exercise per day has been shown to provide significant long-term health benefits.

 
Next Steps:
 
Before you begin an exercise program, we recommend that you consult with your doctor. If you are looking for the right activities to include in your exercise program, ask. We would be happy to provide with you an easy to implement an exercise program based on your current activity level. Starting an exercise program today can improve your life from decades to come.
 
Science Source:
 
Exercise: 7 Benefits of Regular Physical Activity. Mayo Clinic 2019

​Bottom Line:
 
At a glance, spinal traction may look like a form of medieval torture. But, while at first, it may seem strange, the relief it can help provide is remarkable. Spinal traction offers relief from neck and back pain by reducing the pressure on spinal discs and nerves. Many people use spinal traction as a way to enhance the results they receive with their care in our practice.
 
Why it Matters:
 
Spinal traction is a form of decompression that is used to treat conditions such as herniated discs, sciatica, pinched nerves, and degenerative disc disease. Traction devices typically use a small force (manual or mechanical) to draw two spinal bones, or vertebrae, away from each other. The increased space between the bones can reduce the pressure in the disc and on the spinal nerves. Traction usually takes less than 30 minutes and is an excellent way to provide relief from pinched nerves and many types of disc herniations.
 

• Spinal traction has been shown to be effective at reducing the pain associated with pinched nerves and herniated discs.
• Traction can help promote the movement of water, oxygen, and nutrients into the discs to assist with healing.
• New studies have shown improvements in range of motion, decreases in pain, and reductions in the size of disc herniations after traction.

 
Next Steps:
 
Not everyone is a good candidate for spinal traction. If you have osteoporosis or are pregnant, traction may not be the right choice for you. Call us today to learn more and discover if traction may benefit you on your road to relief.
 
Science Source:
 
Effects of segmental traction therapy on lumbar disc herniation in patients with acute low back pain measured by magnetic resonance imaging: A single arm clinical trial. Journal of Back and Musculoskeletal Rehabilitation 2017

​Bottom Line:
 
Stretching each day is an integral part of improving your overall health. Even if you’re not an athlete, stretching provides important benefits for both your mind and body. Believe it or not, there is a right and wrong way to stretch. Knowing the differences, and understanding the proper technique will help you stay more energized throughout the day and can also improve the flexibility of your joints.
 
Why it Matters:
 
The days of “static” stretching are long gone. Static stretching, or bouncing as you stretch, can cause injuries and pain. Health experts now recommend dynamic stretching, which can release muscle tension, increase energy levels, and improve the delivery of nutrients to your muscles. Dynamic stretching should be performed at least 2-3 days a week for a minimum of 10 minutes per session.
 
Benefits of Stretching include:
 

• Improved Flexibility - stretching can enhance your flexibility by keeping your muscles and joints limber.
• Increased Energy - while stretching your body increases blood flow and nutrient delivery which can help you feel more energized.
• Better Posture - consistent stretching will encourage proper alignment and can improve your posture over time.

 
Next Steps:
 
The first step is to set your schedule. Using your smartphone, schedule three days this week to begin your dynamic stretching routine. Dynamic stretching is a technique where you perform gentle movements that mimic an activity of daily living or a sport-specific activity. For instance, before running, you may choose to perform a dynamic stretch that includes walking and knee lifts. If you have questions about the best dynamic stretching for your activity level- let us know today!
 
Science Source:
 
Stretching: Focus on Flexibility. Mayo Clinic. 2017