Elevate Chiropractic

Exercise: Out with the Old & In with the New!

Is your exercise program getting a little old? So old that you can’t remember the last time you did it? With Spring just around the corner we want to get you back into the swing and squat of it!

We want to ensure the exercise program you’re involved in is optimized for your personal needs. At your next appointment, ask us about it!

See you soon!

Sunny D

The necessity of vitamin D reaches far beyond enabling bone mineralization. Vitamin D is a major player in maintaining the immune, endocrine, and cardiovascular systems. My active therapies practice resides in Rochester, NY. Due to its latitude and mostly cloud covered sky, Rochester has one of the lowest recorded overall levels of vitamin D among the US population! This unsettling finding prompted me to check patient’s levels of D. As suspected, levels were consistently lower than most other parts of the country…

If you:

  • Are pregnant, breast-feeding or have just delivered
  • Experience auto-immune issues
  • Aren’t exactly a spring chicken

Then BAM! It’s time to give yourself some much needed vitamin D love!

Here’s how to protect and enhance your vitality with D!

  • When the sun is shining, bask! Research shows those exposed to about 20 minutes of sunlight each day not only experience less colds and flu per year, but were also found to be happier on the whole! Exposure to sunlight assists the skin to synthesize approximately 1000 units of vitamin D3. If you live in a mostly cloud covered area then supplementing is your best option.
  • Supplement!!! Boost up with 2000-5000 units of high quality supplemental vitamin D3 (or ask us about the right dosage for your needs). Progressive research demonstrates that D3, cholecalciferol, is likely the most absorbable, bio-available supplemental form one can ingest. While ingesting foods containing vitamin D are obviously beneficial, choice is limited. Don’t settle on milk as a means of reaching your goal either. Milk is fortified in the production process with vitamin D2, a synthetic and inferior form to D3.
  • Eat some fish! You’d have to be an eskimo to get all of your D from fish, but a serving of salmon or tuna fish yields between 300-400 units.

At your next visit, ask one of us if you’re getting enough and ingesting a high quality, bio-available form! Like to see the science in-depth? Visit the reliable research at the Vitamin D Council’s site here!

Click on pic for Christine's Bio

Christine is an integrative health care specialist, medical journalist and business development consultant. Her mission? Building tangible tools for modern living. Visit her lifestyle, wellness and garden & food therapy blogs, Reaching Beyond Now and Garden Eats.

Ask the Doctors: ZZZZZ…SLEEP…ZZZZZ

Welcome to Ask the Doctors! Want to know how far your spine will bend, if yoga is good for you, about Dr. Charlie’s race car or if kinesio-taping will help your golf swing? Whatever your question may be, we want to hear from you! Drop us a tweet, Facebook or email message and we’ll feature your question here in our regular column!

Q: What is the best way to sleep?

– Kerri, Buffalo, New York

A: Sleep. Ah yes, that wonderful thing we get to do at the end of a long day. I for one love to sleep! It’s during this time, specifically REM or dreaming sleep, that our nervous system works to repair the damage we do to our bodies everyday.

So, what is the best way to sleep? For your mind, it doesn’t really matter as long as you are comfortable enough to get into REM sleep. However, for your body, that’s a different matter.

Oh NO you aren't sleeping on your stomach!

Let’s start with what you should NOT do; sleep on your stomach! This causes increased pressure on your heart and causes sustained rotation of your neck which prevents the proper nutrification of your vertebral discs (assuming you want to breath, this doesn’t sound very good does it!). Over time these discs will become fibrotic and collapse, resulting in degenerative disc disease.

Okay, so back to that question, how should you sleep? Sleeping on your side or back is acceptable. There are considerations that need to be made in each case.

Side Sleeping. When sleeping on your side, I recommend that you use a pillow between your knees to minimize rotation of your pelvis. Also, holding onto a pillow against your chest, that extends up under your chin to prevent your head from flexing forward reduces stress on your neck. A pillow thick (or thin) enough that keeps your head neutral and not tilting toward nor away from the bed is also advised!

Back Sleeping. If you sleep on your back, a pillow (or two) under your knees will reduce stress on your lower back and neck. A pillow just thick enough to support the head is best. Avoid one that lifts your head into any sort of flexion.

Pillow Talk

In each case, we have orthopedic pillows available that can help you achieve optimum support. If you happen to wake up at any point during the night and the pillows are missing, you either have been robbed or you kicked them off. Probably the latter. Re-acquire and replace them, and over time they will stay. Duct tape helps too. (Just kidding)!

The Space Matters!

Lastly, your bed and bedroom will have a large impact on your sleep quality. A firm bed is preferred. When purchasing a new bed, test drive a number of beds to feel which is best. When in doubt, go firmer not softer. The setting needs to be calming. The temperature should be comfortable and is a personal preference. It is very important not to watch television in bed. Why? This neurological distraction will interfere with proper sleep posture and quality of sleep. Your bedroom should be a sanctuary which is restorative and invigorating. Your health and longevity depends upon it!

Restorative sleep is essential for your nervous and immune systems to repair the damage done during your exhaustive and stressful day. These simple steps can help you achieve a more fulfilling and effective night of rest.

Have questions for us about your pillow or bed? Don’t be shy, please ask us at your next visit or feel welcome to drop us an email or ask in the comments section below!