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September 2019 News

Body Logic will be closed on Monday September 2, 2019 for Labor Day. We will re-open on Tuesday September 3, 2019 with normal business hours.

 

Dr. Amanda, Dr. Scott, and Dr. Matt will be out of the office from Friday September 20, 2019- Sunday September 22, 2019. They will be traveling back to their alma mater, New York Chiropractic College, to participate in the school’s Centennial Celebration!  They will also be revisiting the classroom for continuing education credits. The doctors will return on Monday September 23, 2019 to treat patients.

 

Body Logic’s next class ” Help Your Kids Beat the Back-Pack Hunch!” will be held on Tuesday September 10, 2019 at 6:00pm. Becky our office manager will show the family some fun family stretches to help combat the stress and physical exertion the new school year brings. Bring the kids, so they can learn how to properly stretch to relieve the fatigue accompanied from carrying a heavy back pack every day.

 

 

To prevent and protect your body from the incoming seasonal change and the back to school bugs, be on guard with On-Guard! Stock up on all things On Guard to help fight those pesky colds and germs!

 

 

Front Desk Competition! For the month of September Body Logic will be having a “Crayon Contest” at the front desk. Correctly guess the number of crayons in the jar without going over. The winner will receive a free 60 minute massage!

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What’s Happening in Body Logic

#VBStrong Donation.  We want to thank every massage client that received a massage for the month of July. Because of your participation we were able to donate $600.00 to help support the victim’s families from the May 31st Municipal Center tragedy. Thank you!

 

Doctor’s traveling in August and September.

Dr. Amanda and Dr. Scott will be out of the office Monday, August 26-Tuesday, August 27th.

Dr. Amanda, Dr. Scott, and Dr. Matt will be out of the office Friday, September 20th – Monday, September 23rd. They will be returning to their Alma-mater, New York Chiropractic College, to join in the school’s Centennial Celebration and sit in the classroom for continuing education.

 

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Detox in 10-Days!

The human body is constantly exposed to toxins! Some come from the outside world (exogenous toxins) and others are created within the body (endogenous toxins).  Regardless of their origin, the body must metabolize and eliminate these toxins to maintain a level of wellness.  Sounds simple, but it’s not!

The body works hard to breakdown and eliminate the toxins that circulate and store within the body.  However, most of us do not have adequate nutrients available to support the entire detoxification process.  Therefore, leaving us with trapped toxins that are silently causing health problems.  The liver is our power organ most heavily involved in the detoxification process.  There are 3 phases of detoxification:

Phase 1 Detoxification:
  • Phase 1 reactions are catalyzed by enzymes created in the body
  • It makes toxins more water-soluble and converts them into a less toxic form
  • This phase metabolizes only a small group of toxins, such as pharmaceutical and recreational drugs, and coffee.
Phase 2 Detoxification:
  • Activation of Phase 2 liver enzymes are responsible for anti-mutagenic and anti-carcinogenic properties of detoxification systems
  • Phase 2 is known to be inefficient. When both phase 1 and 2 of the liver are not working well, we need external supplementation to assist the process
Phase 3 Detoxification:
  • Transport and Elimination Phase- Multiple locations for elimination: lungs, skin, kidneys, colon
  • IF ELIMINATION PHASE IS NOT SUPPORTED, TOXINS ARE REABSORBED!
  • Liver detox issues usually occur in Phase 2 and can inhibit having a successful Phase 3

Who needs to detoxify?  Nearly everyone can benefit from a detoxification program.  And Standard Process has the best programs available!  Here are a few examples of people that really benefit from the program…

Anyone who has consumed:
  • Processed foods, sodas, or sweets
  • Non-organic produce
  • Meat and poultry that are not free-range
  • Genetically altered foods
  • Artificial Sweeteners
  • Foods containing preservatives, additives, dyes
  • Fast foods or restaurant foods
  • Coffee, alcohol, dairy products, or tap water
Anyone who has been exposed to the following:
  • Petroleum products
  • Pesticides, herbicides, chemical fertilizers
  • Hairspray, candles, air fresheners
  • New carpet, paint, furniture or flooring
  • Have amalgam (part mercury) dental fillings
  • Household or industrial cleaning solutions

To learn more about how to support the detoxification process in your body, check out Dr. Amanda’s class on Tuesday, August 20th at 6pm.  Click here to sign up today!

“I found the 10-day Standard Process Detox program incredibly easy to follow.  The shakes are tasty and extremely filling.  The brochure lays it out very specifically how to follow the program and what foods are allowed and what are not.  I felt great doing it and would do it again. I never was hungry and it really gets those cravings in check.  What’s 10 days, less than 2 weeks to get your body back on track?!  Give it a try!!  I still do a shake daily.  I switch between the SP Complete dairy free shake and the detox shake.  It helps get the protein in there and mixed with vegetables and fruit gets those veggies down too.”  L.M. July 2019

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Improve your Posture: Quick tips!

What is posture?

Posture is the position in which we hold our bodies while standing, sitting, or lying down.  Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity.  Without posture and the muscles that control it, we would simply fall to the ground.

Why is good posture important?

Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.  Correct posture does the following:

  • Helps keep bones and joints in correct alignment so that our muscles are used correctly, decreasing abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
  • Reduces stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
  • Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, prevent muscle fatigue.
  • Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. You also need to take responsibility and recognize your postural habits at home and in the workplace and correct them, if necessary.

Consequences of poor posture

Poor posture can lead to excessive strain on our postural muscles.  Several factors contribute to poor posture.  The most common culprits are stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes.  Additionally, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor posture.

Can I correct my posture?

Yes.  However, long-standing postural problems will typically take longer to address than short-lived ones due to the adaptation joints endure after long-standing poor posture.  It takes conscious awareness on your part to learn what proper posture feels like and correct it when it’s not correct.  With much practice, the correct posture for standing, sitting,and lying down will gradually replace your old posture.

How do I sit properly?

  • Keep your feet on the floor or on a footrest if you feet don’t reach the floor.
  • Don’t cross your legs- your ankles should be in front of your knees.
  • Keep a small gap between the back of your knees and the front of your seat.
  • Your knees should be at or below the level of your hips.
  • Adjust the backrest of your chair to support your low- and mid-back or use a back support.
  • Avoid sitting in the same position for long periods of time.

How do I stand properly?

  • Bear your weight primarily on the balls of your feet.
  • Keep your knees slightly bent.
  • Keep your feet and about shoulder-width apart.
  • Let your arms hang naturally down the sides of your body.
  • Tuck your stomach in.
  • Keep your head level- your earlobes should be in line with your shoulders.  Do not push your head forward, backward, or to the side. 
  • Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

What is the proper lying position?

  • Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain.  Comfort is important.
  • Sleep with a pillow.  Special pillows are available to help with postural problems resulting from a poor sleeping position.
  • Avoid sleeping on your stomach.
  • Sleeping on your side or back is more often helpful for back pain.  If you sleep on your side, place a pillow between your legs.  If you sleep on your back, keep a pillow under your knees.

The above article was adapted from the article “Maintaining Good Posture” from the American Chiropractic Association.  For the full article, click here.

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The Skinny on Intermittent Fasting

Intermittent Fasting has gained popularity over the last 3-5 years.  And it continues to be a hot topic of conversation in both the public and scientific communities.  We’ve worked with many patients that have changed their lifestyles to include an intermittent fasting regimen.  The most common reason: to achieve weight loss goals.

The definition of fasting is “abstain from all or some kinds of food or drink.”  Prior to the recent dietary fad it’s become, fasting has been performed for various religious observances for thousands of years.  As it has adapted to modern society, the most common form of intermittent fasting is called 16:8.  The numbers refer to 16 hours of fasting and 8 hours of food consumption.  Keep in mind that it’s not 8-straight hours of eating!  And the food consumed within that 8-hour window must include a healthy and nutrient-dense variety of foods Below is a table that explains the different types of fasting that have been observed over the years.

Type of fast Description
Complete alternate-day fasting Involves alternating fasting days (no energy-containing foods or beverages consumed) with eating days (foods and beverages consumed ad libitum)
Modified fasting regimens Allows consumption of 20–25% of energy needs on scheduled fasting days; the basis for the popular 5:2 diet, which involves severe energy restriction for 2 nonconsecutive days per week and ad libitum eating for the other 5 days
Time-restricted feeding Allows ad libitum energy intake within specific time frames, inducing regular, extended fasting intervals; studies of <3 meals per day are indirect examinations of a prolonged daily or nightly fasting period
Religious fasting Variety of fasting regimens undertaken for religious or spiritual purposes
Ramadan fasting A fast from sunrise to sunset during the holy month of Ramadan; the most common dietary practice is to consume one large meal after sunset and one lighter meal before dawn. Thus, the feast and fast periods of Ramadan are approximately 12 hours in length
Other religious fasts Members of the Church of Jesus Christ of Latter-Day Saints routinely abstain from food and drink for extended periods of time. Some Seventh-day Adventists consume their last of two daily meals in the afternoon, resulting in an extended nighttime fasting interval that may be biologically important

(“Metabolic Effects of Intermittent Fasting” published in Annual Review of Nutrition in 2017)

Multiple scientific studies have been performed to evaluate the health benefits of fasting.  It’s important to note that most of these studies have been performed on mice.  Why does this matter?  Because mice are inherently nocturnal animals… and humans are not.  In fact, it has been shown that shift-work can have a significantly negative impact on our natural metabolic rhythms.  So there is still a lot to be explored!

However, studies have shown potential health benefits to intermittent fasting, which include:

  • Lowering insulin levels between meals, potentially decreasing the likelihood of developing insulin resistance
  • Reducing caloric intake, promoting weight-loss
  • After 12 hours of fasting, the body breaks down fat for energy
  • Improving the body’s resistance to oxidative stress

The greatest impact that intermittent fasting has on our health is related to the reduction of late night snacking.  The human body performs much better with eating the majority of calories earlier in the day and less in the evening when there is typically less energy expenditure.

Overall, the following lifestyle modifications recommended with an intermittent fasting lifestyle can have a positive impact on your health:

  • Reduced alcohol, sugar, and processed food intake
  • Eating a diet rich in vegetables and healthy fats
  • Being active throughout the day and building muscle tone
  • Avoid nighttime snacking and eating

If you are considering changing your dietary lifestyle, let us help!  Dr. Amanda is available Tuesdays and Thursdays for nutritional counseling and guidance to help you find what the best approach is for you.  Call today to schedule an appointment!

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Sedentary Lifestyle Effects

The human body was designed to move. Walking on two feet is kind of our “thing” as humans, right? That’s what makes us special compared to other mammals. So why don’t we move more?

Researchers from the CDC published a research article in the Journal of the American Medical Association that found 1 out of every 4 adults in the US sits for more than 8 hours per day. More than half the population sits for greater than 6 hours per day. Research has also shown that sitting for longer than 4 hours per day leads to things like metabolic changes, blood sugar issues, and blood pressure issues. These issues result in heart disease, diabetes, obesity, cancer, back pain, dementia, depression, osteoporosis, and muscle degeneration. For more information on how and why, click here. Because of the negative impact sitting has on our health, people are now saying that “sitting is the new smoking.”

The same study found that 40% of the population is inactive, meaning they get less than 150min of moderate intensity activity through an entire week. If we were designed to be upright and ambulatory, why do we sit so much?

A lot of factors contribute to this new sedentary culture. As humans, we were very active for thousands of years. In the 1900’s, rapid advances in industry and technology led to a rapid decline in physical activity. More jobs became desk jobs. We sit for long commutes to get to those jobs. We can now sit on a plane and fly across the entire country in a matter of hours. We have a million options for entertainment at the push of a button and our favorite recliner is calling our name. Our phones can do just about anything, but how often are you standing when gaming, or shopping, or FaceBooking?

Thankfully, you can significantly reduce the risk of negative effects on your health by simply standing more. You don’t have to engage in vigorous activity to be less sedentary. Low intensity activity throughout the day, including standing or just walking, can have a very positive effect on the health of our bodies and minds. Every one of us can, and should, make a change. Start small, and aim to add a little bit more, then a little more. Like Isaac Newton once said, “an object in motion stays in motion.” Let’s get that ball rolling and do our part to make our community more active and healthier.

If you have aches and pains that are holding you back, we can help. If you find yourself sore from increasing your activity, we can help. If you just don’t know where to start, we can help. Let us help you “MOVE BETTER, FEEL BETTER, LIVE BETTER!”