What To Expect On Your First Visit To A Chiropractor
September 27, 2017 | Dr. Shannon Turek
September 25, 2017 | Dr. Shannon Turek
Both humans and giraffes have seven cervical vertebrae, but giraffes vertebrae are about 10 inches long!
What does your purse have to do with your health?
September 22, 2017 | Dr. Shannon Turek
Many people don’t realize it, but carrying a one-shoulder purse can contribute to neck, shoulder and back pain and can lead to future injuries. One-shoulder bags can be detrimental to your health as if affects your muscles, posture, gait, joints and spinal health.
- Wearing a bag on one shoulder alters your posture. Your body compensates for the weight, which causes some muscles to tense and over time become more developed compared to other muscles. This compensation leads to an asymmetry in your posture, which can ultimately have an effect on your spinal curvatures.
- Wearing a bag on one shoulder over time is considered a repetitive injury, which stresses the shoulder. This repetition of stress on the shoulder can lead to tendinitis in the shoulder, rotator cuff injuries and wear and tear on the joints.
- Carrying a bag on one side throws off your gait or the way you walk. Your gait is how your arms and legs swing naturally as you walk. The arm which the bag or tote is on does not swing properly making the opposite arm swing more, this causes the body to become unbalanced. Having an improper gait can lead to other musculoskeletal conditions.
- Tightening of the neck and shoulder muscles can cause compression of nerves that run under or through those tight muscles leading to nerve pain into the arm and hand.
- Tightening of the muscles can also lead to reduced mobility and ranges of motion. When muscles tighten for a period of time or become injured they form adhesions or “knots” within the muscle. These adhesions can and will reduce the movement of that muscle, which reduces your mobility and range of motion of the surrounding joint(s).
- The compensations that occurs in the body due to wearing a bag on one shoulder puts a stress on the body. This stress causes areas of weakness leading to pain in the neck, upper back, shoulder and lower back.
How do you fix this?
- Ditching your one-shoulder tote and replacing it with either a two-strapped backpack or a cross-body bag. These alternative options can help reduce and eliminate neck, shoulder and back pain. When using a backpack or a cross-body bag your body does not compensate like it does when wearing a shoulder bag so there is less tension on the muscles and joints as well as the spine.
- Backpacks should be worn with two straps, tightened close to the body, weighing less than 10% of your body weight.
- Finding a purse with alternative strap options. A purse with different strap options allows you to switch the way you wear it everyday. Alternate by wearing a purse as a clutch, handbag, or on your arm.
- If wearing a one-shoulder bag, make sure to switch shoulders periodically. This will help balance out your body a little better.
- Clean your bag/purse out and switch to a smaller one. The lighter your bag or purse is, the less your body has to compensate for the weight.
- Exercise and stretch to help balance your body and correct the muscular imbalances that arise from wearing a one-shoulder bag.
By following some of these steps, you will experience less headaches due to less muscle tension, less aches and pains, improved posture, improved gait and balance, less stiffness, increased mobility, and overall improved spinal health!
Is your infant car seat affecting your child's health?
September 18, 2017 | Dr. Shannon Turek
When babies lie flat on their back in a car seat for a prolonged amount of time, the gravitational effects on their spines begin to straighten the developing curves. This can affect a child’s proper spinal joint alignment and weight-bearing biomechanics, ligament development and strength around the spine and hip joints, muscle tone and biomechanical development, and neurological development.
So put her in the car seat when she is in the car, but when you get to where you are going, have a wrap, sling or soft-structured carrier ready to go!
Read more benefits of proper baby wearing.
Why Are Corrective Exercises Important?
September 13, 2017 | Dr. Shannon Turek
All muscles in our body have an ideal length which is specific to their movement requirements. When this length is altered due poor posture from excessive computer and mobile phone use or from a specific injury the results lead to muscular imbalances altering their length-tension ratio. This not only leads to pain and movement dysfunction but can also effect the joint leading to degeneration.
A Corrective Exercise Program can help stop this cycle by addressing the cause of pain and injury instead of only addressing the symptoms.
Brussel Sprouts: A Powerful Vegetable
September 11, 2017 | Dr. Shannon Turek
Brussel sprouts are probably one of the most disliked vegetables, but did you know that they can actually be delicious as well as nutritious? Brussel sprouts are high in nutrients and low in calories. One cup of these powerful vegetables can provide 56 calories, 4 grams of protein, 4 grams of fiber, 247% vitamin K, 162% vitamin C, 24% vitamin A, 24% folate as well as many other antioxidants and nutrients.
- Brussel sprouts are full of antioxidants and have been associated with a lower risk of cancer since they protect against free radical damage.
- Having such high levels of vitamin K (247%), Brussel sprouts can help support the skeletal system and prevent conditions involving bone loss, such as osteoporosis.
- Many people associate vitamin C with oranges, but Brussel sprouts are a great source of vitamin C and can help boost your immune system and can also reduce inflammation and cell damage in the body.
- Containing 4 grams of fiber, Brussel sprouts are great in providing a healthy digestive system by reducing constipation and detoxing the body of its toxins.
- Consuming Brussel sprouts before and during pregnancy will provide a good source of folate, which is critical for a health pregnancy and delivery.
Brussel sprouts can also help fight inflammation and prevent heart disease, can protect your eyes and skin, protect nerve function with its high levels of potassium, improve brain health, lower your glucose levels and prevent diabetes. Now, that’s a vegetable worth eating!
Brussel sprouts can be cooked numerous ways. They can be steamed until they are tender, which will not kill the beneficial nutrients. Lightly cooking them on stovetop with a drizzle of olive oil and a pinch of garlic powder or minced garlic is another delicious way to eat them.
The most loved and popular way of cooking Brussel sprouts are when they are roasted in the oven, this brings out their sweetness.
Dr. Turek’s Brussel Sprout Recipe
-Wash and dry the Brussel sprouts
-Cut them in half
-Drizzle the Brussel sprouts with olive oil and a dash of garlic powder (you can also add some red wine vinegar)
-Mix until they are all covered.
-Place on sheet pan and roast in oven for 25-30 minutes until crispy
If you are one that does not like Brussel sprouts, try different ways of cooking them. You may surprise yourself and actually enjoy them!
Creamy Avocado Cilantro Lime Dressing
September 5, 2017 | Dr. Shannon Turek
Most of the time store bought dressings are packed with artificial ingredients that are unhealthy for you. Here is an Creamy Avocado Cilantro Lime dressing that is delicious, but most importantly HEALTHY!
1 garlic clove, peeled
¼ cup roughly chopped cilantro
¼ cup greek yogurt
1 tablespoon fresh lime or lemon juice (or white vinegar) Coupons
3 tablespoons Olive Oil
¼ teaspoon Kosher Salt
¼ teaspoon Ground Black Pepper
*Put everything in blender/food processor and blend until combined.
Add water as needed.
Are You Healthy?
September 4, 2017 | Dr. Shannon Turek
Listed below are 3 common causes of a weakened immune system.
Chronic Stress: Long-term or extreme stress can have health consequences and affect your immune system. According to the American Psychological Association, the top three sources of significant stress in 2015 were money, work, and family responsibilities. Chronic stress causes your adrenal glands to not function properly, which promotes inflammation in your body rather than suppressing it. When your body is in an inflammatory state, it is more difficult for your immune system to fight against harmful substances. More than 30 percent of Americans reported that stress has impacted their physical health.
Natural Aging: As people age, their immune system function can decline. This decline can leave them more vulnerable to immune system challenges. As people age, their bodies tend to heal slower too. Once the immune system is attacked, it takes longer time for the body to fight it and heal itself.
Lack of Sleep: According to the Centers for Disease Control and Prevention, more than a third of adults do not get the recommended amount of sleep. The recommended amount of sleep that adults ages 18-60 should be getting is at least 7-8 hours each night according to the American Academy of Sleep Medicine and Sleep Research Society. There are studies that show the correlation between inadequate sleep and the development of diseases such as obesity, diabetes and hypertension.
There are many other factors that can weaken your immune system such as poor nutrition, drug and alcohol use, smoking and sugar intake. There are nutritional supplements and foods that can help improve your immune system along with improving your lifestyle.
For more information on nutritional supplements that can help improve your immune system contact our office today.