Health Made Easy with Dr. Jason Jones
Weekly conversations with leading experts in the field of health and wellness designed to share challenges, encouragement and help you find simple solutions for your health and improving the lives of your family by making your health a priority.
info_outline
Ditch the Pills: Natural Strategies to Beat Back Pain Without NSAIDs
05/20/2025
Ditch the Pills: Natural Strategies to Beat Back Pain Without NSAIDs
Nonsteroidal anti-inflammatory drugs (NSAIDs) are the commonly used drugs in reducing pain, inflammation, and fever. And the question that rises is whether it is possible to relieve back pain without relying on NSAIDs. And, yes, it is possible to find relief from back pain without relying on NSAIDs. Alternative methods for managing back pain include physical therapy, exercise, stretching, heat or cold treatment, and mindfulness practices like yoga or meditation. In some cases, lifestyle changes such as improving posture, reducing weight, or managing stress can also help alleviate pain. Working with a healthcare practitioner can be very beneficial if the pain is persistent. Home care Home care remedies that can help relieve back pain, including heat and cold therapy, and gentle and low-impact exercises, like swimming and walking, can help strengthen the muscles supporting your spine to improve flexibility. Maintaining a straight posture while sitting and standing and a suitable sleeping position can prevent additional strain on your back. Also, gentle massage on the affected area can reduce muscle tension risks of future injury. Chiropractic Care Chiropractic care includes spinal adjustments by a professional to realign the spine, relieve nerve pressure, and reduce the pain. You can also embrace soft tissue therapy techniques such as massage to help alleviate tension and improve circulation, thus reducing back pain. In addition, chiropractors often provide activities that strengthen muscles to support the spine, enhancing flexibility and promoting better posture. Comprehensive care with movement The simple activities we engage in daily, including walking and stretching, can help with back pain without the need for NSAIDs. The comprehensive therapy combines physical activities to strengthen the core, improve flexibility, and promote proper posture. Such activities include low-impact ones like swimming, walking, and stretching regularly. However, you must be mindful of tai chi and yoga practices to alleviate back strain. · Decompression therapy Using a specialized decompression table, a chiropractor will apply gentle traction to create intervertebral spaces for the compressed disks to retract and ease pressure on the surrounding nerves. Please do not lose this golden opportunity for your long-sought back pain and sciatica relief. Please book an appointment with our chiropractor for the best back pain and sciatica remedies. Long-term use of NSAIDs is not good as such drugs may lead to complications such as gastrointestinal complications, kidney issues, cardiovascular risks such as a surge in the risk of stroke and heart attack, and reduced effectiveness in treating chronic pain. Instead of using NSAIDs for back pain and sciatica relief, you can use physical therapy, proper home and work ergonomics, heat or cold therapies, and lifestyle modification. And if you need more guidance on how you can relieve back pain without NSAIDs and understanding why using NSAIDs long-term is not good, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!
/episode/index/show/healthyfamiliesmadeeasy/id/36316260
info_outline
Revitalize Your Day: Care That Beats Back Pain & Sciatica
05/13/2025
Revitalize Your Day: Care That Beats Back Pain & Sciatica
Is back pain and sciatica interfering with the quality of your daily life? We have good news for you as we have back pain and sciatica relief near you! Prevention is always better than cure, so do not wait until surgery is the only remaining option for sciatica and back pain relief! Dr. Jason Jones Chiropractor Care is readily available to offer you the natural treatment needed to alleviate pain and restore your general productivity. Be sure to schedule an appointment with our Chiropractor, Jason Jones, today at our Chiropractic office in Elizabeth City, NC. The chiropractor will guide you in restoring your body's balance while relaxing the muscles, relieving you from aggravating back pain and sciatica. After chiropractic care with Dr. Jason Jones, you can rest assured of becoming more energetic and delighted as you carry on your daily activities. The major areas that the chiropractic care for back by Dr. Jason Jones will address include: · Mechanism of action This entails using manual adjustments in manipulating the spine, such as sensations using needles and pins, to rectify misalignments that may be causing pain after compressing nerves. · Treatment approach Dr. Jason Jones will conduct a comprehensive body examination to determine the source of the pain. Such examinations include your posture assessment, nerve function, and ability to sustain a range of motion. He will then apply targeted adjustments to the affected segments. After the encounter with the doctor, you will have reduced pains, enhanced spine motion, become more flexible with better muscle tone, and improved overall productivity. Among the non-surgical back pain and sciatica relief treatments the doctor will tackle include: · Decompression care Using a specialized decompression table, our chiropractor will apply gentle traction to create intervertebral spaces for the disks that had been compressed to retract and ease pressure on the surrounding nerves. Please do not lose this golden opportunity for your long-sought back pain and sciatica relief. · Practice home care Did you know that the solution to your chronic back pain and mild sciatica could just be next to you, at your home? Home care activities, such as applying heat and cold packs, regular walking and stretching, relaxing your shoulders, and sitting or walking straight, go an extra mile in alleviating pain. · Advise on comprehensive care with movement Based on your condition, the chiropractor will advise you on comprehensive care with movement activities such as physical activity, exercises, low-impact activities, and core strengthening activities. These will help you become more flexible, improve your core, and correct your posture and alignment. Can't wait to feel good again? Please book an appointment with our chiropractor, Dr. Jason Jones, for better chiropractic care. Whether you are living with back pain or sciatica, there is a solution for you after booking an appointment with our chiropractor.
/episode/index/show/healthyfamiliesmadeeasy/id/36316180
info_outline
Sciatica Pain Relief: Natural Treatments You Can Start Today
05/06/2025
Sciatica Pain Relief: Natural Treatments You Can Start Today
Are you experiencing mild to severe pains along the regions with nerves interconnecting with the sciatic nerve? You may be suffering from sciatica. Such pain, tingling, or irritation can extend to the lower back, hips, butts or legs, with some individuals experiencing it as far as on the feet and toes. Treating or managing sciatica entails alleviating the pain or irritation and enhancing mobility. If you are a victim of sciatica, you need not worry because some of the treatment options are easy therapies that you can do on yourself. Such tips include the following; Chiropractic therapy This therapy involves performing several spinal manipulations to align the spinal cord. Such manipulations help detect and reduce the misalignments of the spine that may interfere with the sciatic nerve, hence relieving pain. Chiropractic therapy techniques include soft tissue therapy and posture correction, among others. Decompression therapy If you are experiencing back pain associated with health conditions such as spinal stenosis, degenerative disc disease, or herniated discs, there is hope for you. All you need is for the doctor to use a specialized traction table to slowly stretch your spine and create negative pressure within the discs. This allows the compressed discs to retract and relieve pressure on nearby nerves, thus resulting in pain relief and healing. An appointment with our chiropractor will get you the best back pain and sciatica remedies. Home care Home care therapy has become rampant in modern society. It is highly preferred because everyone can take good care of their loved ones and monitor their progress. Finding relief from sciatica at home can be effective with a combination of self-care strategies, including stretching exercises, heat and cold therapy, maintaining good posture, staying active, and mindful relaxation techniques such as meditation. Comprehensive care with movement You're already covered if you are seeking to relieve sciatica pain through comprehensive care with movement. An appointment with our chiropractor will help you get the proper guidance on the most effective strategies, such as: Stretching exercises Stretching exercises significantly impact sciatica nerve relief because of the relaxation effect of stretching your muscles. Stretches such as the hamstring and knee-to-chest stretch will bring positive results and sciatica relief. Strengthening Exercises These exercises help by targeting muscles that support the spine and pelvis, a good example being the bridges. Low-Impact Aerobic Activities Engage in low-impact exercises such as walking, swimming, or cycling. These can improve circulation and reduce inflammation without putting too much strain on your back. Yoga and Pilates You can incorporate yoga and Pilates into your routine to improve flexibility, strength, and body awareness. These practices can be beneficial in relieving sciatica pain. Other helpful activities include posture, body mechanics, and heat and ice therapy. If symptoms persist, kindly book an appointment with Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC to receive the most personalized care based on your needs.
/episode/index/show/healthyfamiliesmadeeasy/id/36316130
info_outline
Say Goodbye to Back Pain: Natural Relief Methods That Really Work
04/29/2025
Say Goodbye to Back Pain: Natural Relief Methods That Really Work
If you have had to deal with back pain at some point in life, you understand how miserable it can make you feel. If left unattended, back pain can become a chronic issue that can lead to disability and hinder your productivity. Fortunately, dealing with back pain does not always have to be surgical. Below are some affordable and easy-to-do tips you can embrace for non-surgical relief of back pain. Comprehensive Care with Movement Did you know that the simple activities we engage in daily, including walking and stretching, can help with back pain? This comprehensive therapy combines physical activities to strengthen the core, improve flexibility, and promote proper posture. Such activities include low-impact ones like swimming, walking, and stretching regularly. However, you must be mindful of tai chi and yoga practices to alleviate back strain. The main components of comprehensive care with movement to relieve back pain include: Exercises that promote flexibility, such as hip flexors and gentle stretches, facilitate different types of motion. Core strengthening activities include bridges, stability ball exercises, and planks supporting the spine. Activities that correct or improve posture and alignment. Low-impact activities, including regular walking, swimming, and stationary or outdoor cycling. Mindful motion activities like yoga and tai chi enhance flexibility, balance, and relaxation, minimizing stress. Proper lifting techniques, work and home ergonomics, and being aware of standing and sitting posture. While practising comprehensive care with movement, kindly consider starting with gentle activities and gradually progressing as you monitor pain and adjust accordingly. Additionally, do not forget to consult your doctor or therapist before undertaking any new activity. Home Care Back pain relief doesn't have to be complicated because many home remedies can help. Home care activities for back pain relief include: Heat and cold packs are applied to the affected area during the first 48 to 72 hours to minimize inflammation and relax muscles. Exercises that move the muscles include walking, swimming, aerobics, strength training, stretching, and swimming. Core strengthening and stabilization activities and back stretches to uphold the spine and promote flexibility. Practising good posture by ensuring that the shoulders are relaxed and the back is straight. Simple yoga alleviates pain, promotes mobility, and enhances physical and mental functioning. You could also try other home remedies such as pilates, tai chi, aerobics, rest, and ergonomics. Always consult a chiropractor in case of severe and persistent back pain with accompanying symptoms like numbness, body weakness, and tingling. Chiropractic Therapy Is back pain giving you sleepless nights and irritation? Worry no more, as this is good news for you. Chiropractic therapy is effective in using spinal manipulation or adjustments to alleviate pain and irritation and realign the spine. A good chiropractor would advise using this method alongside lifestyle modification and posture correction. Decompression Therapy Are you experiencing back pain associated with health conditions such as spinal stenosis, degenerative disc disease, or herniated discs? There is hope for you. All you need is for the doctor to use a specialized traction table to slowly stretch your spine and create negative pressure within the discs. Need more support! Remember, seeking professional guidance is okay; everyone needs a helping hand occasionally. If you would like a more detailed explanation of how to relieve back pain without surgery, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/36316105
info_outline
Fix Your Work-From-Home Posture: Simple Tips to Prevent Pain & Boost Productivity
02/11/2025
Fix Your Work-From-Home Posture: Simple Tips to Prevent Pain & Boost Productivity
The work-from-home culture has become popular recently, especially during the holiday season. While it is an excellent way to maintain productivity and achieve work-life balance, it is important to prioritize a healthy posture. Poor posture can result in persistent neck, shoulder, and back pain, tension headaches, and other painful conditions. Maintaining good posture while working from home is essential, especially during the holiday season. • Importance of Posture Maintaining a good posture is essential to your overall health and has significant benefits, including reduced back, neck, and shoulder pain, increased energy, and greater confidence. It also helps avoid muscle tension, fatigue, and other painful conditions. A good posture can reduce wear and tear on your joints, especially your spine. • Ergonomic set up Are you planning to work from home and enjoy the work-life balance while remaining productive? Good idea! However, don’t think about working from your bed or sofa. Consider setting up a home office by investing in an ergonomic chair and a sizeable desk. A well-set-up home office will help promote good posture, preventing back, shoulder, and neck pain. Experts describe an ideal office chair with armrests and a seat height that allows the feet to rest flat on the floor. An individual’s hips and knees should be slightly above a 90-degree angle. You may also consider investing in a chair that supports the curvature of the lower back. The optimal place for a computer monitor is an arm’s length away, with the top of the monitor at or below eye level. While working, consider increasing the font size as necessary to reduce eyestrain. • How chiropractic care can prevent pain and discomfort from sitting long hours Practicing good posture and arranging your workspace correctly is essential for your health. However, regular chiropractic appointments are crucial too in helping to realign your spine, resulting in improved productivity at work. Chiropractic is a natural approach to pain relief without the need for medications. It is an effective and safe treatment that offers several benefits to work-from-home people. Chiropractic care helps reduce pain by identifying and fixing the source of your discomfort. Chiropractic can realign your spine to reduce or remove the underlying causes of neck and back pain. Chiropractors use natural remedies and non-invasive treatments tailored to your lifestyle to relieve chronic aches and pains. Treatments include hands-on manipulation, massage, electrical stimulation, or other techniques to adjust the spine and neck. Schedule an Appointment with a Chiropractor! Are you already experiencing back, shoulder, or neck pain from poor posture? Please don’t wait until it is too late! Dr. Jason Jones Chiropractor Care is here to provide the natural treatment you need to relieve pain and be productive as you work from home. Please book an appointment today with Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/35239295
info_outline
Winter Back Pain Solutions: Expert Tips for a Pain-Free Season with Dr. Jason Jones
02/04/2025
Winter Back Pain Solutions: Expert Tips for a Pain-Free Season with Dr. Jason Jones
As we approach the winter, it could be fun to have a cold setting for the holidays with a warm cup of hot coffee or apple cider in the chilly weather. But to be honest, the novelty quickly wears off as most people start complaining of increased back pain. During the winter, many people experience stiff muscles, reduced circulation, or a combination of factors that tend to exacerbate existing back issues or contribute to new pains. This occurs because cold weather can impact the musculoskeletal system in several ways. The drop in barometric pressure can cause muscles to contract and tighten, leading to stiffness and discomfort. Similarly, reduced blood flow in colder temperatures may increase pain perception after chronic back pain. But the good news is that, with some practical tips, you can comfortably enjoy your winter season. Here are some ways to protect yourself and your spine and reduce winter back pain. • Exercises and Stretches Gentle Warm-Up Exercise: A proper warm-up, especially in colder weather, helps kickstart blood circulation and prepares your body for the day ahead. Some activities include brisk walks, leg swings, or stationary cycling to help elevate your heart rate and warm up your muscles. These low-impact exercises help enhance blood flow and promote joint mobility, reducing the risk of injury during more strenuous daily activities. Flexibility Stretches: Engage in flexibility stretches to help prevent and manage back pain. Consider incorporating a set of dynamic and static stretches into your routine to promote suppleness in your back muscles. Stretches help alleviate tension and contribute to improved posture and overall back health. Core-strengthening exercises are the foundation for a healthy spine, supporting the entire musculoskeletal system. You can integrate a variety of exercises into your routine, including planks, bridges, and pelvic tilts. • Lifestyle Adjustments Nutrition and Hydration: During the cold winter season, incorporate a balanced diet rich in calcium, vitamin D, and other nutrients essential for bone and muscle health. Include dairy products, leafy greens, and fortified foods in your diet to provide your body with the building blocks for a solid and resilient musculoskeletal system. Most of us forget the need to stay hydrated during the cold weather. Staying well-hydrated is crucial for maintaining the elasticity of spinal discs. Therefore, ensure you take adequate water throughout the day, and consider incorporating warm herbal teas to stay hydrated during colder temperatures. Regular breaks: Whether working from home or the office, ensure you take regular breaks. Stand up, stretch, and walk around to prevent prolonged periods of sitting or standing in one position. This helps relieve stress on your back, promotes overall circulation and reduces the risk of muscle stiffness. • Chiropractic for Back Pain Chiropractors are specialists who detect and correct misalignments in the spine, known as subluxations, which can contribute to discomfort and pain. Regular chiropractic adjustments ensure that your spine remains in optimal alignment, promoting better nerve function and reducing the likelihood of musculoskeletal issues. Chiropractic for back pain involves using various techniques tailored to one’s specific needs, providing a non-invasive and drug-free approach to addressing the root causes of back and neck pain. Chiropractic care alleviates existing symptoms of discomfort but also serves as a preventative measure against future issues, offering long-term benefits for your overall spinal health. A proactive approach to your winter back pain can help improve your overall well-being, allowing you to enjoy the colder months without the pressure of persistent back pain. To get started, contact Dr. Jason Jones today at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/35148865
info_outline
Natural Immune Boosters: How to Stay Healthy This Winter with Dr. Jason Jones
01/21/2025
Natural Immune Boosters: How to Stay Healthy This Winter with Dr. Jason Jones
During the winter season, millions of cases of the common cold and flu are reported each year. As winter approaches, there is an increased risk of illnesses like colds, coughs, and flu. Although we may not avoid exposure to germs, there are protective strategies to boost our immune system and achieve cold and flu prevention during the colder months. Below, we explore some practical natural tips to boost your immune system and keep you healthy during the winter! • Eat more nutrient-rich foods. Ensure your diet consists of nutrients like vitamins C and D and Zinc, which are beneficial in boosting your immune system. Such foods include red meat, broccoli, salmon, oysters, tuna, orange juice, and tomatoes. It's also essential to maintain a balanced diet to help keep your body properly fueled and healthy. A diet incorporating plenty of fruits and vegetables, whole grains, and lean protein helps boost your immune system. • Take a supplement Taking supplements helps boost your immune system during the winter season. For instance, zinc and vitamin D prevent bacteria and fungi from entering your body. Vitamin D deficiency results in an increased risk of flu and infection. Vitamin C is another essential antioxidant that helps protect the body from disease and keeps new immune cells growing. • Adopt healthy habits Healthy habits can help you boost your immune system naturally and prevent colds and flu during the winter months. Some of the healthy habits to consider include: 1. Enough sleep Sleep plays a significant role in your overall health. When you sleep, your immune system releases cytokines, an essential protein responsible for immune system cell growth and protection of your body from infection. When you are sick, you need more of the cytokines, so it is essential to have enough sleep. 2. Drink plenty of water. Water helps your blood to keep pumping, essential for your immune function. Water also assists in transporting nutrients throughout the body, including vital nutrients in fighting off infections. Proper hydration also helps keep all your organs functioning properly, including your immune system. As a result, you are less likely to get cold and flu during the winter season. 3. Exercise regularly Moderate exercise helps boost your immune system by increasing the circulation of your immune cells. When your immune cells move correctly through your body, they can better protect you from infection. 4. Wash your hands frequently The importance of washing our hands frequently has always been emphasized, and following the COVID-19 pandemic, it has become even more apparent. Washing your hands helps minimize the spread of germs. Ensure you frequently wash your hands for at least 20 seconds with warm water and soap to eliminate germs and avoid transferring them to your body through your eyes, mouth, or nose. 5. Reduce stress When stressed, your body produces fewer lymphocytes (white blood cells) that boost immunity. Stress can also increase your cortisol levels, leading to inflammation and a dip in immune levels. Reducing your stress levels can help keep your immune system functioning properly to fight off any infections. • Try chiropractic care Winter weather increases stress levels, and chronic stress can weaken your immune system. Chiropractic adjustment helps reduce stress by promoting relaxation and balancing the body's stress response. As stress decreases, your immune system can operate more effectively, providing a better defense against cold and flu, which is common in the winter season. Need more support! Remember, seeking professional guidance is okay; everyone needs a helping hand occasionally. If you would like a more detailed explanation of winter wellness and how to boost your immune system naturally, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/34941345
info_outline
Surviving the Holidays: Stress Relief Strategies for a Joyful Season
01/14/2025
Surviving the Holidays: Stress Relief Strategies for a Joyful Season
The holiday season is fast approaching! It’s a season that involves holiday gatherings, events and activities. Although most of us look forward to enjoying the festivities, the anticipation and excitement of holiday activities can build up anxiety and stress. Holiday stress is triggered by the inevitable complexities and tensions of family relationships, the pressure of holiday shopping, gift and travel expenses, and the stress of hosting gatherings or managing a packed calendar of holiday events. Good news, it doesn’t have to be that way this year! Instead of running yourself ragged, take a deep breath, slow down and try these natural tips to reduce holiday stress! • Feel Free to Say No Although the holiday season is meant to bring joy, it can be stressful, especially when faced with conflicting obligations. Focus on achieving holiday stress relief by having a thoughtful plan and schedule. Don’t overbook yourself! Fitting in family obligations, holiday events and finding the perfect gifts can be overwhelming on top of a busy schedule, triggering stress. Normalize saying no to situations that stress you out, whether missing a party that falls in a week that’s been too intense at work or cancelling travel that is not very important to give yourself time to rest and recharge. • Eat Healthy The importance of eating healthy cannot be ignored at any time. Sticking to a healthy diet during holiday celebrations marked with lots of cooking and baking may seem challenging. It’s ok to enjoy some holiday cookies and an extra serving of mashed potatoes, but try to remain mindful while indulging. As you enjoy the tastes of the season, be keen to include a variety of vegetables, fruits and whole grains in your meal. Remember to drink lots of water, limit alcohol consumption, and pay attention to the food portions you eat. • Exercise Regularly Physical activity releases endorphins or brain chemicals that act as natural pain and stress relievers. So, with all the holiday stress your body is going through, it’s time to prioritize exercise. Not enough time to exercise? Get creative! Take advantage of any good weather to plan active holiday get-togethers, including walking, sports, or hiking. Regular exercise will help you reduce stress naturally. • Practice Meditation Holiday schedules can be hectic and overwhelming. Meditation can be a valuable mental wellness tool during this season. Embrace meditation practices that are focused on helping you develop awareness of stress and learn how to reframe negative emotions, manage anxiety, manage financial stress, and do mindful cooking activities. You can also incorporate gratitude meditation and reset and refresh meditation to help achieve a healthy mind and body over the holiday season. • Chiropractic Care Chiropractic care is comprehensive and goes beyond just bones and joints. As holiday stress builds up, you experience muscle tension, which causes you to feel tense constantly. This muscle tension can lead to aches and pains that take away your holiday joy, not to mention the back pain that may develop as you actively wrap gifts and make frequent movements as you attend parties and gatherings. An appointment with a chiropractor will help restore your body’s balance while allowing the muscles to relax and feel a sense of relief from aggravating back pain. You will be more energetic and feel jolly throughout the holiday season through New Year’s Day! Book an appointment today with Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/34851955
info_outline
Flexibility and Mobility: Celebrate Your Progress with Expert Tips
10/29/2024
Flexibility and Mobility: Celebrate Your Progress with Expert Tips
Most of us have the desire to stay active daily and in the long term. An active lifestyle is a daily pursuit for many of us, and an essential part of this journey is practicing flexibility and mobility. Flexibility refers to the ability of muscles to lengthen passively through motion, while mobility is the ability of joints to move actively through motion. Flexibility and mobility impact our daily activities like sitting, bending over, climbing stairs, and carrying groceries. Flexibility and mobility have been proven to impact overall physical fitness and health significantly. As we celebrate the gains in flexibility and mobility, we should ensure regular practice to achieve a healthy, happy body in the long term. To help you, we have explored some steps to uphold while celebrating improved flexibility and mobility. Have a glance! Ensure that you practice flexibility and mobility consistently. This can be achieved by setting and sticking with a relevant SMART goal. A SMART goal should be specific, measurable, attainable, realistic, and time-bound. For instance, you can spend 30 minutes active four days a week. Our strongest belief is that "no program works if we don't do it." Therefore, we encourage consistency, which matters more in achieving and maintaining long-term flexibility and mobility. Engage in active stretching before exercise and static stretching after exercise. Active stretching, which is performed before exercise, involves gently moving through a range of motion to increase blood flow and warm up muscles. On the other hand, static stretching, which is normally performed after exercise, involves stretching a muscle to its furthest point and holding that position for a period of time. Always move when you get an opportunity. Whenever you get a chance to move, please do it! Whether it's walking outside, working out at home, or playing basketball, every chance of being active matters. Ensure you look out for a fun activity so it will be interesting to do it consistently. Consider engaging in diverse exercises. Incorporating a wide range of exercises in your routine will significantly help you achieve overall flexibility and mobility. For example, strength training can help increase the flexibility and balance required for functional movements, while activities like yoga, Pilates, and barre are best for improving both flexibility and strength. Focus on improving your posture. Ensure you check in about your body alignment throughout the day. Consider changing positions from sitting to standing as often as possible. You can also engage in stretches that support better posture. Flexibility and mobility are foundational attributes of being healthy, and we recommend celebrating their gains with regular practice. It is also essential to seek professional support from a chiropractor to diagnose and treat injuries. This is because it is not advised to do exercise or activities that aggravate muscle or joint pain related to an injury. If you need more guidance on celebrating improved flexibility and mobility, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!
/episode/index/show/healthyfamiliesmadeeasy/id/33554762
info_outline
Stretch Your Limits: How Regular Stretching Transforms Health and Performance
10/22/2024
Stretch Your Limits: How Regular Stretching Transforms Health and Performance
When we talk about fitness, cardiovascular and strength exercises often come to mind. Keeping up with this level of exercise can sometimes be challenging, but we need to remember another vital fitness component- stretching. Including stretching in your daily regimen is a great strategy to develop and maintain optimal fitness and improve your athletic performance and overall health. Stretching involves elongating a muscle or muscle group to its entire length. Most times, we stretch without realizing it because stretching is a natural, instinctive behavior that our bodies naturally crave, especially after long periods of sitting or inactivity. The Importance of Regular Stretching Regular stretching offers numerous health and fitness benefits that include: Increases your flexibility Flexibility helps us perform everyday activities with relative ease and helps delay the reduced mobility that can come with aging. Therefore, regular stretching increases your flexibility, which is crucial for overall health. Maintaining a regular stretching routine will keep you flexible and injury-free. Improves performance in physical activity Do you ever wonder why athletes or gym instructors encourage you to perform dynamic stretches before physical activity? This is because stretches have been shown to help prepare your muscles for the activity. Helps to heal and prevent back pain Tight muscles result in decreased range of motion, which increases the likelihood of straining the muscles in your back. Stretching can heal an existing back injury. Adopting a regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk of muscle strain. Stress relief Did you know that when you are experiencing stress, your muscles are likely tense? This happens because your muscles tend to tighten in response to physical and emotional stress. You can ease this by stretching and focusing on areas of your body where you tend to hold your stress, like the neck, shoulders, and upper back. Improves circulation Regular stretching helps increase blood flow to the muscles, which helps nourish the muscles, eliminate waste byproducts from muscle tissue, shorten recovery time, and reduce muscle soreness. Promotes relaxation Stretching feels good. It is an excellent way to cool down and relax after an engaging workout. Research further shows that stretching can lower blood pressure and improve artery function. This helps decrease tension, headaches and can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break. Stretching techniques: The two common types of stretching techniques include: · Static stretches involve holding a stretch in a comfortable position for some time, usually 10 to 30 seconds. It is a form of stretching that is most beneficial after your exercise. · Dynamic stretches include active movements that cause your muscles to stretch, but the stretch is not held in the end position. It is usually done before exercise to prepare the muscles for movement. How to start a stretching routine The good thing about adopting a stretching routine is that you can stretch at any time during the day. On the days you exercise, you can add the following stretches: Aim for five to ten minutes of dynamic stretching before your activity Do another five to ten minutes of static stretching after your workout On the days when you are not exercising, plan to schedule at least 5 to 10 minutes of time for stretching. When stretching, focus on the major areas of your body that help with mobility, like the quadriceps, calves, hip flexors, and hamstrings. For upper-body relief, try moves that stretch the neck, shoulders, and lower back. Whether new to exercise or a seasoned athlete, you can benefit from a regular stretching routine. If you need further guidance on developing a stretching routine, consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/33554612
info_outline
Stand Tall: The Secret Link Between Good Posture, Confidence, and Success
10/08/2024
Stand Tall: The Secret Link Between Good Posture, Confidence, and Success
If we are sincere with ourselves, we would agree that we tend to sit hunched over, staring down at our computer or phone most of the time. This is truly harmful to our posture and impacts our physical and mental health. We should all make an effort to sit up straighter, especially when tackling a difficult task because our posture does not just affect our bodies but also touches our brains. Posture has a wide-ranging effect on our well-being, both physical and mental. Have you heard of the famous saying, “Stand strong, look like a winner?” I am sure most of us have heard similar encouraging statements but could not understand what they mean. Research shows that posture plays a critical role in how we present ourselves to the world. How Maintaining Good Posture Can Boost Your Confidence. Good posture helps boost your confidence: Any time you stand up straight, you automatically feel more confident and assertive. This happens because good posture engages your core muscles, which helps to stabilize your spine and improve your balance. This, in turn, makes you feel more secure and confident in your body. It helps command attention: If you are a leader or working in a professional setting, standing up straight helps project confidence through your posture, making people more likely to pay attention to and take you seriously. Good posture makes you look more attractive and approachable: People with good posture are more confident and approchable than those with poor posture. This is because good posture makes you look more open and approachable, which can appeal to other people. Studies show that sitting up straight can invite conversation and even compliments, while someone hunching over a screen sends the message that they don’t want to be approached. Improved clarity: Did you know that good posture can significantly improve your clarity? Good posture increases the flow of oxygen to the brain, generating clarity. With good clarity, we are able to focus better and apply ourselves. Therefore, whenever you feel low, it would help to sit or stand upright to improve your mind. How to Create a More Confident Posture From nailing your leadership to interview, check out some of the postures to help improve your confidence! Keep Your Chin Up: During conversations, always keep your head up, whether you are waiting or while you present. This helps create a positive, confident image. Also, ensure you straighten your whole body by standing up tall with a straight spine and rolled-back shoulders to show poise. Make Eye Contact: Making and maintaining direct eye contact with the people you speak to shows you are sure of yourself and ready to tackle any conversation. Avoid Fidgeting: Keep fidgeting to a minimum. If you are used to playing with your hands, fiddling with your glass or key, or pulling at your clothes, try to stop. Fidgeting can be distracting to those around you and show signs of anxiety. Good posture is significant in projecting confidence and authority, improving physical health, and making a positive impression on others. For more guidance on how good posture impacts your confidence, contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!
/episode/index/show/healthyfamiliesmadeeasy/id/33340632
info_outline
The Healing Power of Positivity: How Your Mindset Can Speed Up Recovery
08/20/2024
The Healing Power of Positivity: How Your Mindset Can Speed Up Recovery
Would having a blessed word and a positive attitude greatly help your recovery? You are not the only one, meaning the majority are included in that list. It is important to note that many people have truly amazing transformations while physically and psychologically healing from positivity. To expand further, we have taken the time to explain the scientific aspects of positivity's healing power and strategies to harness this vital tool. Have a look! Why Positivity Enhances Healing Scientific research proves that having and maintaining a hopeful attitude assists in recovery. Reducing negativity in your life leads to your body producing endorphins and other hormone products that facilitate relief from pain and provide for general health. This biochemical response also works in reducing stress and anxiety since stress and anxiety slow down the pace of the healing process. Also, a positive psychological outlook on life can enable a person to build a strong immune system. Research also proves that having a positive attitude helps produce more antibodies and improves the number of immune cells. That would assist the body in fighting against infections and injuries and allow quick recovery from such conditions. The steps to set a positive outlook for the healing process Since maintaining a positive attitude may seem impossible, especially in trying times, there are measures you can embrace to ensure that you always have a positive outlook in life. Have a glance! · Practice Gratitude: Practicing thankfulness and maintaining a gratitude journal where you write down good things about your life are also important. Every day, one must list important, relatively insignificant, important things for which they are grateful. It assists in regaining control over your thought process by replacing negative stimuli with positive ones. · Surround Yourself with Positive People: Engage in relations with other people, such as friends and family, who are positive. Joyful interpersonal transactions improve one’s moods and overall emotional well-being, vital for reintegration. · Engage in Activities You Enjoy: Engage in activities and hobbies that may be enjoyable and offer satisfaction to others. Pleasure activities can help patients shift their focus away from sensations of pain and help lessen the intensity of pain and other related discomforts while attaining goals that will provide happiness. · Stay Active: If you want to get active, try walking, yoga, or gentle stretching because it is good for you and helps you feel better. It is a well-known fact that regularly exercising makes one feel happier and releases tension caused by day-to-day activities, and the body is built to be strong and healthy. · Mindfulness and Meditation: Always think about practicing mindfulness and meditation to stay as focused as you need. It highlights various practices that can be used to calm down, turn to a happier state, and have a better state of well-being. That has been shown to positively increase one’s chances of recovery by implementing the above-discussed tips into practice. If this is a problem for you to have a positive mindset, it would be helpful if you consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to create a plan or recommendation on how to be positive and improve yourself for healing.
/episode/index/show/healthyfamiliesmadeeasy/id/32525657
info_outline
Breathe Your Way to Calm: Essential Breathing Techniques for Stress Relief
08/13/2024
Breathe Your Way to Calm: Essential Breathing Techniques for Stress Relief
Have you ever been stressed or tense? You are not alone. Daily stress increases in the lives of many individuals. But the good news is that in a moment of anxiety, one can exhale and immediately reconnect with a happier state. While it is indeed essential, breathing is much more than a basic human necessity – it can help slow down racing thoughts and even reduce stress. But first, let me explain what these methods are based on and how you can introduce them to your lifestyle without hassle. Why Breathing Techniques Work Breathing is one of the most effective techniques for easing stress levels. When you get stressed, the body copes by responding as if it is under attack, i.e., the fight or flight response, and therefore, your heart races and the muscles tense. Therefore, deep and controlled breathing decreases this by triggering the parasympathetic nervous system with messages of rest. Breathing in and out helps lower cortisol levels – a hormone associated with stress – in the human body. This makes you more relaxed and positively impacts your health by reducing your blood pressure and the rate at which your heart is beating. Breathing Techniques for Instant relaxation While we are sometimes stressed, these relaxation methods will be beneficial. Have a glance! 1. Diaphragmatic Breathing Also known as diaphragmatic breathing, this technique incorporates deep breath that expands the lungs and leads to contraction and expansion of the abdominal muscles. Here’s how: · Relax in a comfortable position, preferably sitting or lying down. · Steady your feet, and bring two right-hand fingers to your upper left chest and the remaining fingers to your lower left abdomen. · Take a deep breath with your nostrils, and try to feel your belly button come outwards. · Now breathe out deeply, releasing the air through the mouth, and try to look at your falling abdomen. 2. 4-7-8 Breathing Developed by Dr. Andrew Weil, this technique relaxes the nervous system: · Put as much air into your lungs as possible using your nose only for four seconds. · Please take a deep breath and hold it for 7 seconds. · Slowly breathe from your mouth for 8 seconds. Incorporate this cycle 4x, preferably before retiring to bed at night. 3. Box Breathing Used by Navy SEALs to stay calm under pressure: · Take a deep breath and breathe through your mouth for approximately four seconds. · Retain a break for the next four seconds going up to the count. · Exhale through the mouth for four second Repeating this for 5–10 minutes brings the person to a calm state. Ways that they can be Incorporated in Routine Activities Try incorporating these techniques into your daily routine through these simple strategies: Morning Routine: Take five minutes to practice diaphragmatic breathing to ensure a relaxing tone. Breaks at Work: Breathe in a box during break times if you are stressed or want to enhance your concentration. Evening Wind Down: Take a few minutes before bed to try the 4-7-8 breathing exercises to help a person fall asleep. By doing this, different breathing techniques can help minimize the effects of stress and improve the quality of life. As we have mentioned many times before, breathing is a unique weapon that you have; now, begin to breathe yourself into calmness. Seeking Support! Remember, seeking professional help is okay if you feel the techniques are not working or need more guidance. If you would like a more detailed explanation of breathing your way to relaxation, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth.
/episode/index/show/healthyfamiliesmadeeasy/id/32525542
info_outline
Mindfulness Matters: Achieving Mental Clarity and Reducing Stress
07/30/2024
Mindfulness Matters: Achieving Mental Clarity and Reducing Stress
Have you ever experienced a sense of mind tiredness and stressful nature? This is a regular occurrence for most people. Daily, we hear stories of people being overwhelmed with work and stress; therefore, the search for the mind has never been as crucial as it is today. The busy work environment and other responsibilities can be overwhelming to our brains. As for the actual suggestions aimed at boosting cognition, one such practice that has become popular in recent years is mindfulness. Understanding Mindfulness Mindfulness is the ability to focus our awareness on the present moment and to let go of other thoughts and concerns. It is a practice stemming from the traditions of meditation of prehistoric yogis. It is currently being used more frequently and popularized for its effectiveness in addressing the problem of mental disorders. Embracing mindfulness The start of mindfulness acceptance involves a process of attending to each moment. This can range from paying attention to how your breath feels as you inhale and exhale, the feet touching the carpet, or birds chirping outside the window or door. By focusing on such minor aspects of life, we can redirect our attention to something that is, however brief, from the monologues of our stream of consciousness. The Benefits of Mindfulness The impact of such practice on achieving mental clarity is quite significant. People must engage in the practice of mindfulness daily to overcome stress and also to improve their concentration ability and cognitive function. With specific skills to promote mindful thinking, we can get out of the habit, or cycle, of getting stuck in our heads and producing unpleasant images, ideas, or sensations in our minds. This, in turn, leads to having clearer thoughts and probably enhanced cognition, which enables one to come up with efficient solutions to problems and handle problems and issues with inner strength. Also, mindfulness promotes self-awareness by promoting our thoughts and emotions, enabling controlling our efficiency. This results in a sense of purpose and meaning in life. Possible practical steps viable in cultivating mindfulness On this basis, mindfulness may be supported equally effectively in everyday functioning. Try some mini-breakdown sessions of mindful breathing or even meditation at the beginning of each day. Gradually, extend this practice to routine activities such as; Ingesting the food carefully, experiencing every bite While walking, having the feel of the ground beneath the feet Listening to what someone is saying instead of daydreaming. It may involve small, subtle behaviors implying mindfulness of one's thoughts and emotions, with the idea that such small practices compound to get one closer to that attitude of mind at all times. Framework for gaining understanding and finding peace Learning mindfulness does not require you to dedicate much time and effort, yet the received return can be rather impressive. When you practice mindfulness, you will be more aware, alert, and competent enough to manage the current world's challenges, free of clutter and disturbances. What are you waiting for? Adopt a mindful lifestyle today! And if you need more guidance on embracing mindfulness for mental clarity, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!
/episode/index/show/healthyfamiliesmadeeasy/id/32217662
info_outline
Hydration Revolution: Why Drinking Water is Taking Over America
07/23/2024
Hydration Revolution: Why Drinking Water is Taking Over America
A new trend shows that more Americans seem to carry bottled water everywhere they go these days. The trend results from the recent hype on the benefits of drinking water, which has seen more Americans dump soft drinks and embrace water drinking as a lifestyle. Though the common suggestion to drink eight glasses a day is not based on scientific evidence, the fact remains that drinking plenty of water has a significant impact on your health. What is Hydration? Hydration involves the body's ability to absorb water. Water is a vital liquid in the body utilized by every cell, tissue, and organ to perform different functions. In human health, hydration involves maintaining the correct balance of water and electrolytes. The human body comprises 60% water, which is vital in many essential bodily functions. Water absorption is primarily done through drinking liquids, preferably water, but around 20% of our intake comes from food. You could wonder why you should keep drinking plenty of water every day. The reason is that your body continuously loses fluids from urine, stool, skin evaporation, and breathing. You can become dehydrated if your water intake does not match your output. Therefore, daily intake of plenty of water is essential for your overall good health. The incredible benefits of staying hydrated Staying hydrated has significant benefits that include: · Promotes proper functioning of the brain Approximately 75% of the brain is water, susceptible to hydration status. Mild dehydration affects various aspects of brain function, such as concentration, alertness, and short-term memory. It is also linked to other negative effects, such as mood swings, headaches, fatigue, and anxiety. Maintaining regular and adequate hydration helps prevent headaches and migraines and promotes overall neurological health. · Improved physical performance Hydration plays an essential role in muscle function. Proper hydration helps maintain cells and blood volume, providing nutrients to the muscles and helping remove waste products like lactic acid. Good blood volume is essential for circulating oxygen and nutrients for energy production. It also plays an indispensable role in regulating body temperature during physical activity. Experts explain that mild dehydration can compromise aerobic capacity, strength, and endurance. After strenuous activity, rehydrate for faster recovery to help replenish fluids lost through sweating and prevent post-exercise muscle cramps and fatigue. · Improves digestion and nutrient absorption Hydration is essential for healthy digestion. Water helps break down food so that the body can easily absorb nutrients. Water also helps prevent constipation by softening stools and moving eaten food through the intestines. · Promotes kidney function and urinary health The kidney regulates bodily fluids and filters waste from the bloodstream, passed out in urine. Adequate water intake helps dilute the salts and minerals in urine that can form kidney stones. Hydration also helps support health by continuously cleaning the urinary system, thus preventing infection. · Helps reduce stress and fatigue Experts explain that dehydration increases the body's primary stress hormone, cortisol. Therefore, ensuring optimal hydration helps promote the smooth running of physiological processes in the body, reducing potential stress causes. Dehydration causes feelings of fatigue because it affects the flow of oxygen and nutrients to the muscles and brain. Adequate hydration helps maintain energy levels and prevent dehydration-induced fatigue. · Helps in weight management Hydration helps manage hunger and satiety, which in turn promotes weight management. Water takes up space in the stomach and gives a feeling of fullness. Water also helps increase metabolism, enhancing the body's ability to burn calories efficiently. · Maintains healthy skin Hydration helps maintain the skin's elasticity and softness. Dehydration can lead to dry, tight, and flaky skin and cause fine lines and wrinkles. Embark on a journey of hydration today and enjoy the incredible benefits of staying hydrated! If you need more information about hydration's health benefits or have any questions, consider contacting Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/32217562
info_outline
10-Minute Daily Walk: The Ultimate Solution for Busy Lives & Better Health
05/28/2024
10-Minute Daily Walk: The Ultimate Solution for Busy Lives & Better Health
We live in a world where most people are either working from home or sitting at their office desks all day. With a lot of work and family commitments, it even gets harder to get time to go to the gym. Lack of time for exercise is the most common excuse for our physical unfitness, which puts our physical fitness and health at risk. But the truth is, we don’t need a lot of time to exercise. All we need is 10 minutes a day, and we will be healthier. And the perfect way to get started is walking. Benefits of a 10-Minute Daily Walk Have a look at some of the health benefits of walking and why walking should be our best partner for overall good health: 1. Promotes Heart Health Walking helps improve heart health by lowering blood pressure, regulating blood sugar, and lowering cholesterol, all of which are major risk factors for heart disease. 2. Helps Maintain a Healthy Weight A brisk walk a day can significantly help you burn calories by increasing your metabolism. Increasing your speed allows you to burn more calories than if you strolled at a moderate pace. You can start small before gradually working up to 10,000 steps a day. 3. Boosts Brain Function Walking helps to improve concentration, attention span, and focus. Exercise increases the level of brain-derived neurotrophic factor (BDNF), which helps preserve the health of existing neurons and create new ones. Research shows that people who frequently walk in a week have more efficient decision-making abilities and better brain function. Experts explain that these benefits are a result of increased blood flow to the brain that occurs with exercise. 4. Reduces Risk of Chronic Diseases Studies show that walking can significantly help reduce one’s risk for a variety of chronic diseases like obesity, type 2 diabetes, hypertension, sleep apnea, major depressive disorder (MDD), and gastroesophageal reflux disease (GERD). 5. Reduces Stress Are you feeling frazzled or overwhelmed? Get out and take a walk. Walking helps reduce the stress hormone cortisol, which allows one to feel less stressed and more relaxed. 6. Improves Sleep Walking regularly can help you sleep better at night. Physical activity naturally boosts the effects of melatonin, the sleep hormone. Studies show that healthy adults who walk daily report positive impacts on sleep quality and length. 7. Reduces Joint Pain Most physical aches and pains result from tightness. When muscles, tendons, ligaments, and fascia aren’t used, they get tight, resulting in pain, especially in the lower back and joints. Walking helps our bodies stay flexible, limber, and pain-free. Walk for Your Health Don’t hide on the excuse of not getting time to exercise anymore. There is always a way to find 10 minutes out of your busy schedule to get out in the fresh air for a walk. It could be leaving the car behind when you pop to the local shop, getting some fresh air at lunchtime, or taking your dog for a brisk walk. If you need more guidance on how staying active can benefit your health, how to start walking, or how to stay motivated, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/31250412
info_outline
Unlock Better Sleep: Practical Tips for Overcoming Insomnia Naturally
05/21/2024
Unlock Better Sleep: Practical Tips for Overcoming Insomnia Naturally
Have you experienced trouble sleeping at some point in your life? Well, it is common among many people, especially adults. This is mainly triggered by the many factors that interfere with a good night’s sleep, like work stress, illnesses, and family responsibilities. But when insomnia persists day after day, it can become a real problem. Consistent lack of quality sleep can make one tired and moody and have severe effects on one’s health, like increasing the likelihood of developing type 2 diabetes, obesity, and heart disease. Most people who have had trouble falling asleep or staying asleep tend to turn to sleep medications to help them have restful sleep. However, these drugs can have side effects like headaches, drowsiness, strange dreams, dizziness, appetite changes, and abdominal discomfort. But the good news is that you can adopt habits that help you fall asleep quickly, stay asleep longer, and be more energetic and productive during the day. Have a look at some of the simple tips! · Set and stick to a sleep schedule The body’s circadian rhythm functions on a set loop that aligns itself with sunrise and sunset. Therefore, it is essential to have a consistent sleep and wake time to help achieve long-term sleep quality. Studies show that people who have irregular sleep patterns alter their circadian rhythm and levels of melatonin, which signal the brain to sleep. The recommended amount of sleep for healthy adults is at least seven hours. Set at least seven to eight hours of sleep and ensure you go to bed at the same time every day, including weekends. Consistency will help the body adapt to a sleep-wake cycle that gets you well-rested. · Be smart about what you eat and drink What you eat and drink during the day significantly impacts your sleep. Some of the essential things to pay attention to include; v Focus on a healthy diet: Your eating pattern has a significant impact on your sleep pattern. For instance, a Mediterranean-type diet that is rich in vegetables, fruits, and healthy fats, with a limited amount of carbs and red meat, may help you fall asleep faster and stay asleep longer. v Don’t go to bed hungry or stuffed: Going to bed hungry or immediately after eating a heavy meal within a couple of hours of bedtime may cause discomfort, making it difficult to fall asleep. v Limit caffeine and nicotine: Caffeine and nicotine have a stimulating effect that takes hours to wear off and can interfere with sleep. v Avoid alcohol before bed: Although alcohol may make you feel sleepy at first, it affects your long-term sleep cycle, especially when you have not taken any alcohol. v Avoid drinking too many liquids in the evening: Although fluids are healthy for your body, drinking lots of fluids at night may result in frequent bathroom trips, affecting your sleep pattern. · Improve your sleep environment A peaceful bedroom environment sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Keep your room calm, dark, and quiet. Some of the tips you can adopt include; v Keep noise down: Avoid music in your bedroom. To eliminate noise from other people in your household, neighbors, and traffic, try masking it with a fan or sound machine. Earplugs can also help. v Keep your room cool: You can sleep better in a slightly cool room that has adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. v Ensure that your bed is comfortable: Your bed should allow you to stretch and turn comfortably without becoming tangled. If you wake up complaining of a sore back or an aching neck, consider different levels of mattress firmness, foam toppers, and pillows that provide more or less support. A comfortable bed will help improve your sleep position. v Reserve your bed for sleeping and sex: Avoid working, watching TV, or using your computer, phone, or tablet in bed. This helps your brain to associate the bedroom with just sleep and sex, which makes it easier to wind down at night. · Exercise Exercise increases the effect of natural sleep hormones like melatonin. Consider a daily brisk walk and enjoy better sleep at night. However, it is important to watch the timing of your workout. Exercising too close to bedtime can be stimulating. Instead, consider morning workouts that expose you to bright daylight. · De-stress Piled bills and a long to-do list can easily stimulate your stress levels, activating the fight-or-flight hormones that work against sleep. Learn to resolve your worries or concerns before bedtime by jotting down what’s on your mind and then setting it aside for tomorrow. Basic stress management tips like getting organized, setting priorities, and delegating tasks might also help. To relax, try meditating and deep breathing exercises. Know when to seek help from a professional! If you often have trouble sleeping, talking to a professional can help identify and treat any underlying causes. Contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!
/episode/index/show/healthyfamiliesmadeeasy/id/31250417
info_outline
Understanding TMJ Disorders: Causes, Symptoms, and Effective Management Strategies
05/14/2024
Understanding TMJ Disorders: Causes, Symptoms, and Effective Management Strategies
Did you know that most people with Temporomandibular Joint (TMJ) disorders do not know whether they have them or what exactly causes such disorders? TMJ disorders refer to various conditions that result in dysfunction and pain in muscles and jaw joints that regulate jaw movement. Researchers estimate that more than 10 million Americans are living with TMJ disorders. In most cases, the discomfort related to TMJ disorders is temporary and occasional and occurs in cycles. Although the pain may eventually disappear without or with minimal intervention, some individuals may develop long-lasting symptoms. The disorders result in tenderness and pain in the jaw joints and related ligaments and muscles. The common causes may include jaw injuries, teeth grinding, and arthritis. Types of TMJ Disorders Researchers have categorized TMJ disorders into three: · Myofascial pain · Internal joint derangement · Arthritis-related disorders It is possible to experience one or more of the disorder categories simultaneously with other comorbidities, such as sleep disturbances and chronic fatigue syndrome, which have similar symptoms. The majority of people experience relatively mild types of TMJ disorders, with symptoms significantly improving or disappearing spontaneously in months or weeks. However, the disorders may result in long-lasting, debilitating, and persistent pain in some individuals. Symptoms of TMJ TMJ symptoms vary widely and may include: · Jaw pain · Stiffness in the jaws. · Difficulty opening or closing the mouth. · Facial pain. · Neck or shoulder pain. · Jaw popping. · Earaches. · Headaches. · Migranes. Ways of Alleviating TMJ Disorder-related Discomfort How can you manage TMJ disorders and attain a stage of comfort? To effectively combat TMJ discomfort, developing the correct diagnosis and establishing treatment goals is essential. The following are some of the tips you can use to manage TMJ disorders and alleviate discomfort. Physical therapy: Physical therapy improves joint functioning and manages the pain caused by the disorder. Although this therapy cannot completely fix complex joint issues, it is useful because it helps the affected person attain comfort. Dentists may advise using physical therapy in conjunction with splint therapy for the best results. Stabilization splint therapy: Your surgeon or dentist will fabricate a dental appliance that holds your jaws in position and fits over the teeth. This helps to guard your jaw joints and ensure the supporting structures of your teeth are free from damage. Self-care techniques: These include practices such as eating soft foods, applying ice packs, shunning extreme jaw movements, relaxation, and stress reduction techniques, and embracing gentle jaw relaxation and stretching techniques to manage the symptoms. Pain relievers: Short-term use of over-the-counter pain relievers should temporarily alleviate pain and relieve jaw discomfort. Your physician or dentist can only prescribe stronger pain medications, muscle relaxants, anti-inflammatory drugs, or antidepressants when necessary. Irreversible treatments include surgeries and implants, which professionals should administer. Sometimes, they can worsen the condition and permanently alter the bite. Do you think you have a TMJ disorder? Simple self-care techniques should help alleviate the symptoms and discomfort. If otherwise, you should ensure you receive further treatment that is conservative, reversible, customized to your specific needs, and based on a reasonable diagnosis. Call 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
/episode/index/show/healthyfamiliesmadeeasy/id/31250422
info_outline
Reclaim Your Energy: Effective Strategies to Combat Chronic Fatigue Syndrome (CFS)
05/07/2024
Reclaim Your Energy: Effective Strategies to Combat Chronic Fatigue Syndrome (CFS)
Chronic fatigue is a debilitating chronic condition characterized by extreme physical and mental tiredness, which does not subside even after sleeping or resting. The severe fatigue can last for over six months. There is no known test for chronic fatigue syndrome (CFS), and its diagnosis is based on a patient's symptoms after ruling out other conditions with similar symptoms, like depression, sleep disorder, or anemia. The unfortunate thing is that there is no proven cure for CFS, and most treatment only focuses on symptom relief. However, the good news is that natural remedies can help boost your energy from CFS symptoms. How can I Combat Chronic Fatigue and Regain Energy? Although it may be complicated and overwhelming to cope with CFS, the following are some of the tips and strategies that can help you navigate and combat the illness and regain energy. Practice Good Sleep Hygiene: Start by improving your sleep quality by establishing a consistent sleep schedule, avoiding stimulants before bedtime, and creating a comfortable sleep environment to help you get enough rest and reduce fatigue. Maintain a Healthy Weight: Obesity is a significant risk factor for CFS. Losing weight through exercise and a healthy diet can help improve sleep quality. Avoid Alcohol and Sedatives: These substances can affect the quality of sleep that you get, resulting in CFS. Elevate your Mood: Mental health is essential in elevating CFS, refocusing, and paying attention to the things that bring you joy. Instead of looking for information about CFS that inflicts more fear, you can divert your attention to exciting things that can help elevate or improve your mood, like physical activities. Engage in Exciting Activities: Allow yourself to be carried away or absorbed in any activity you choose. Finding flow is effective in helping people recover from CFS and depression after allowing themselves to be immersed in the activities that interest them. Doing the things that bring you joy and fun speeds up the healing and recovery. Brain retraining: Retraining your brain can entail following a systematic plan, compass, and road map to alleviate the symptoms of CFS and regain energy. CFS makes you feel overwhelmed and overloaded; thus, the essence of brain retraining programs toward recovery is to relieve such burdens. Although the retraining may take time, the resulting change is incredible in managing CFS and regaining energy. Cognitive behavioral therapy (CBT): CBT helps with energy management, where you receive advice on how to best utilize your energy without worsening your CFS symptoms. In one study, standard CBT was an effective intervention for improving physical functioning and alleviating the aviation symptoms of CFS. Seeking CFS Support! Remember, it’s okay to seek professional help; everyone needs a helping hand once in a while. If you would like a more detailed explanation of CFS, its symptoms and treatment, and support in managing CFS and regaining energy, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth
/episode/index/show/healthyfamiliesmadeeasy/id/31109838
info_outline
Soothing the Senses: The Vital Connection Between Sleep and Chronic Pain Relief
04/30/2024
Soothing the Senses: The Vital Connection Between Sleep and Chronic Pain Relief
If you have ever experienced chronic pain you know firsthand how difficult it can be to get a good night’s sleep. Sleep and pain appear to have a bidirectional relationship. For instance, many people say that their painful symptoms tend to be alleviated after a better night’s sleep. Therefore, if you are living with chronic pain, prioritizing sleep may significantly help in recovery. What is Pain? Pain is an unpleasant sensation that we experience when nerve receptors send a signal to the brain telling us something is wrong. Pain can be acute or chronic. Acute pain refers to pain that lasts for a short time, such as a broken bone that eventually heals. Chronic pain refers to recurring pain or pain that lasts for longer than a few months, such as lower back pain, arthritis, recurrent headaches, cancer pain, or fibromyalgia. Effects of Poor Sleep on Body Pain There is an unquestionable link between sleep and pain, with research evidence showing that the effect of sleep on pain may be even stronger than the effect of pain on sleep. Researchers found that poor sleep causes low levels of a neurotransmitter called N-arachidonoyl dopamine (NADA) within an area of the brain called the thalamic reticular nucleus (TRN), resulting in heightened pain sensitivity, medically known as hyperalgesia. The researchers explained that short sleep times, poor sleep quality, and fragmented sleep often cause increased sensitivity to pain in chronic conditions like rheumatoid arthritis. People with sleep problems also appear to be at a higher risk of eventually developing conditions like migraines and fibromyalgia. Sleep and pain appear to share similar pathways and neurotransmitters. Therefore, sleep deprivation affects the release of essential neurotransmitters and hormones involved in pain regulation, such as serotonin and cortisol, contributing to increased pain sensitivity. Lack of sleep can also cause inflammation in the body, which will often result in muscle aches and pains and can exacerbate inflammatory conditions like arthritis. Discover how improving your sleep can reduce body pain Sleep quality and pain sensitivity have a significant correlation. Good sleep quality can help decrease pain sensitivity. Adequate sleep is essential for maintaining healthy pain processing in the brain reducing the risk of chronic pain conditions. Sleeping better also helps the brain with its painkilling capabilities. Sleep is considered a natural analgesic that can help manage and lower pain. During sleep, the brain undergoes important restorative processes necessary for pain modulation, reducing the risk of chronic pain conditions. Therefore, addressing sleep quality can lead to better patient outcomes with reduced pain levels, improved physical function, and better mental health outcomes. Contact Us for a Chiropractic Appointment If muscle and joint pains are making it difficult for you to enjoy adequate sleep, chiropractic may help. Your chiropractor will use a range of techniques, including massage, heat application, joint mobilization, exercises, and advice to improve circulation and healing in the affected areas and relieve muscle and joint pains. Contact 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
/episode/index/show/healthyfamiliesmadeeasy/id/30801418
info_outline
Cracking the Cold: Understanding Joint Pain in Chilly Weather and How to Find Relief
04/23/2024
Cracking the Cold: Understanding Joint Pain in Chilly Weather and How to Find Relief
Do your achy joints become more painful in cold weather? Well, you are not alone. Many people complain that during cold weather, especially during late fall and winter, they experience joint pain, especially in the hips, knees, and ankles. The question that arises then, is what is the cause of joint pain in the cold? To answer your questions, we have explored the scientific reasons for this kind of pain and given you applicable tips to help manage joint pain during colder months. Have a look! Why Joint Pain Occurs Due To Cold Weather Scientific evidence shows that joint pain feels worse in cold weather. When it is cold outside, nerves and blood vessels constrict in the arms and legs, decreasing blood flow and circulation to keep our inner core, heart, and organs, warmer. This causes our joints to become more stiff and painful. A drop in atmospheric or barometric pressure may also increase joint pain for some people. Atmospheric or barometric pressure refers to the weightiness of air and decreases in cold weather. This drop in barometric pressure may cause your soft tissues to swell and put pressure on your joints, causing your nerves to transmit increased pain signals. Also, when it is cold outside, people move around or exercise less, which can lead to a loss of muscle strength and flexibility and, therefore, more joint pain. Another theory suggests that synovial fluid inside your joints thickens in cold temperatures, causing joint stiffness and pain in cold weather. Tips to manage joint pain during colder months Although the cold weather may make your joint pain feel worse, there are some things you can do that can help. Have a glance! Dress warmly: Layer clothing to stay warm and reduce exposure to the cold whether you are indoors or outdoors. Consider thermal underwear to protect your hips and knees, and insulated gloves to keep your hands and fingers warm. Also, don’t forget warm boots with good tread to prevent falls. While in the house, keep yourself warm and cozy. Regular exercise: It helps build up muscle and bone strength to help protect your joints. It also promotes better mobility by keeping your joints and muscles from becoming stiff. If you exercise outdoors, be sure to dress appropriately and stretch afterward. Maintain your weight: Cold and blustery outside can be tempting to coil up in a coach with a warm blanket enjoying your favorite snack and coffee. Pair these situations together, and you get weight gain. Unfortunately, weight gain puts added stress on already painful joints. It’s important to eat a balanced diet with a good check of fruits and veggies, and lean proteins to help maintain weight and promote joint health. Besides keeping your weight in check, it also ensures your joints are getting the vitamins and minerals they need to stay strong. For achy joints, try incorporating foods that naturally contain anti-inflammatory properties like avocado, oily fish, nuts, garlic, and berries, to help reduce pain. Also, avoid unhealthy choices, such as processed foods, which can cause inflammation. Stay hydrated: The cold weather can easily tempt you to assume you do not need to take plenty of water. But remember, just because you are not hot and sweaty doesn’t mean that you are not losing fluids. Dehydration can increase sensitivity to aches and pain, reduce joint fluid lubrication, and cause muscle cramping. Be sure to drink plenty of fluids, including water, naturally flavored water, or fruit juice. Warm soup and flavored tea also help with hydration. If you find that cold weather significantly impacts your joint pain, speak to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC. You will get a proper diagnosis and a guide on developing a personalized treatment plan.
/episode/index/show/healthyfamiliesmadeeasy/id/30801243
info_outline
Understanding Sciatica: Causes, Symptoms, and Effective Management Strategies
04/16/2024
Understanding Sciatica: Causes, Symptoms, and Effective Management Strategies
Sciatica refers to the nerve pain resulting from an injury or irritation to your sciatic nerve. Sciatica is not a condition, but rather a symptom of another problem involving the sciatic nerve. The sciatic nerve is the longest and widest nerve in the human body. It runs from the lower back, through the buttocks, and down the legs, ending just below the knee. The sciatic nerve controls several muscles in the lower legs and supplies sensation to the skin of the foot and the majority of the lower leg. Causes of Sciatica Sciatic nerve pain is often a result of a herniated disk in the spine. Other causes include bone spurs on the lower back bones, tumors, or nerves affected by another health issue. Symptoms of Sciatica Sciatica symptoms include: Pain: Sciatica pain is a result of pressure exalted on the affected nerve. Most people who have experienced sciatica pain describe it as burning or like an electric shock. The pain often shoots or radiates down the leg on the affected side. Numbness and tingling: It occurs when you can’t feel sensations on the skin in the affected areas of your back or leg. The numbness usually happens when you wake up or sit in one position for a long time. Muscle weakness: This is a more severe symptom. It means that muscle command signals are having trouble reaching their destinations in your back or legs. Urinary incontinence or fecal incontinence: This is a very severe symptom. It means that signals that control your bladder and bowels are not reaching their destinations. Risk Factors for Sciatica The common risk factors for sciatica include: History of back pain: A history of back pain or problems with the back may increase one’s risk of sciatica. Having excess weight or obesity: The more weight you have, the more your back muscles have to work to support the body weight. That can lead to back strains, pain, and other issues. Your job: Jobs that require heavy lifting, a lot of bending, or prolonged sitting without proper back support may increase your risk of lower back problems. Physical inactivity: Sitting for long periods and a lack of physical activity can increase the risk of sciatica. Normal wear-and-tear: As we get older, wear-and-tear is normal, especially on the spine which can lead to pinched nerves, herniated disks, and other conditions that increase the risk of sciatica. How to Manage Sciatica Symptoms Effectively Depending on the cause, milder cases of sciatica usually get better with self-treatment. Some of the applicable self-treatment include: Stretching and physical activity help strengthen the core muscles and reduce back pain. A home remedy that targets the use of ice during the first 1-2 days when pain first begins. Another practical home remedy is applying a heat pack to the area if the pain persists longer than 2 days. Chronic sciatica pain can effectively be treated through chiropractic adjustments. Chiropractors use a special method called spinal manipulations where they gently move the vertebrae and joints back where they should be, using quick and soft thrusts. The adjustments and movements aim to fix the spine’s alignment, reducing pressure on the sciatic nerve for pain relief and allowing the body to recover. When the joint or vertebra returns to its proper place, inflammation decreases, and the healing starts. Are you experiencing chronic sciatica pain? Start your chiropractic care today! Call 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
/episode/index/show/healthyfamiliesmadeeasy/id/30801083
info_outline
Unlocking the Connection: How Stress Manifests Physically and What It Means for Your Health
04/11/2024
Unlocking the Connection: How Stress Manifests Physically and What It Means for Your Health
We all have experienced stress at one point in our lives. But, not everyone experiences it in the same way. Stress indeed takes a toll on our minds, but did you know that sometimes physical symptoms are your body’s way of telling you that your brain is under too much stress? Stress and chronic pain have a complex relationship. At times, physical symptoms are not caused by any illness. Stress could be the underlying problem that needs to be addressed. Prolonged or unmanaged stress can wreak havoc on your body, resulting in body pains, aches, and other symptoms. Understanding how stress can translate into physical pain. When we experience stress, the body releases hormones such as adrenaline and cortisol. Adrenaline initiates the “fight or flight” response that leads to increased blood supply and tightened muscles in preparation for reacting to the stressor. Cortisol shuts down systems that aren’t essential for fight or flight, such as the digestive and reproductive systems. When the stress is gone, the body automatically resumes normal operation. But if you regularly feel stressed out, overexposure to adrenaline and cortisol can lead to muscle tension, aches and spasms. With time, stress also impacts the nervous system. Frequent pain signals sent to the brain causes it to start processing pain even when there are fewer stimuli. Ideally, the body becomes more sensitive to pain. Common Physical Manifestations of Stress At times you may not know that you are stressed but your body could be sending you signs that it’s time to address your stress. Some of the physical manifestations of stress to look out for include: Muscle aches and pains When you experience stress, your muscles tend to tense up. As a result, you may experience pain, tightness, or soreness in your muscles, as well as spasms of pain. This may lead to flare-ups of symptoms of arthritis, fibromyalgia, and other conditions because stress lowers your threshold for pain. When that stress is managed, your muscles release the tension. Gut discomfort Have you ever experienced a stomachache from being so stressed out? While stress can have a real impact on your digestive system. It can range from simple symptoms like pain, constipation, gas, and diarrhea to more complex conditions like acid reflux and irritable bowel syndrome. This is because, when you are stressed, you may tend to eat more or less, which can lead to unhealthy diets affecting your gut. Shoulders, head, and jaw pain Stress can affect your body through the tension triangle, which includes your shoulders, head, and jaw. Stress can trigger tension headaches, tightness in the neck and jaw, and knots and spasms in your neck and shoulders. Reproductive health Ever wonder why your period might sometimes skip a month or come a week later? Or why you are experiencing decreased sex drive, erectile dysfunction, and irregular menstrual cycles. There can be a range of reasons for this, but stress can be a contributing factor. Over time, stress disrupts the body’s hormonal balance resulting in irregularities. Skin and hair Your skin and hair are also not immune to the effects of stress. If you have a skin condition like eczema, psoriasis, or rosacea, stress can make it worse. It can also lead to hives and itchiness, excessive sweating, and hair loss. When to seek help Practicing self-care is always a good strategy. But at times, you may need more support. If something doesn’t feel right or you have questions about how to manage stress in positive ways, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/30785148
info_outline
Unlocking Relief: Navigating Carpal Tunnel Syndrome Care
02/27/2024
Unlocking Relief: Navigating Carpal Tunnel Syndrome Care
Carpal tunnel syndrome is a condition that affects one of the primary nerves in the wrist area. The carpal tunnel is a narrow passageway surrounded by bones and ligaments on the palm side of the hand. The leading cause of carpal tunnel syndrome is extra pressure on the median nerve at the wrist inside the tunnel. The extra pressure can come from swelling or inflammation of the contents inside the tunnel. Carpal tunnel syndrome symptoms include wrist pain, numbness, tingling, and weakness. To better understand carpal tunnel syndrome and how to ease it, it’s essential to start by understanding the risk factors that increase the chances of irritation or damage to the median nerve. They include: Anatomic factors: When you have a wrist fracture or dislocation or arthritis that deforms the small bones in the wrist, you may experience an alteration in the space within the carpal tunnel and put pressure on the median nerve. Similarly, people who have smaller carpal tunnels are more susceptible to carpal tunnel syndrome. Gender: Women are more prone to carpal tunnel syndrome as compared to men. This is because women have a relatively more minor carpal tunnel area than men. Inflammatory conditions: People with rheumatoid arthritis and other conditions that have inflammatory components are more susceptible to carpal tunnel syndrome. This is because they affect the lining around the tendons in the wrist and put pressure on the median nerve. Nerve-damaging conditions: Certain chronic diseases like diabetes increase the risk of nerve damage, including damage to the median nerve. Obesity: Being obese increases the risk factor for carpal tunnel syndrome. Body fluid changes: Fluid retention may increase pressure within the carpal tunnel, irritating the median nerve. It is prevalent during pregnancy and menopause. Workplace factors: Working with vibrating tools that require prolonged or repetitive wrist flexing may create harmful pressure on the median nerve, especially when working in cold environments. Easing Carpal Tunnel Syndrome Although there are no proven strategies to prevent carpal tunnel syndrome, you can apply various measures to help ease and minimize pressure on the hands and wrists. These methods are approved by chiropractic care. Have a look! Reduce your force and relax your grip: If your work involves typing using a keyboard, hit the keys softly. Consider using a big pen with an oversized, soft grip adapter and free-flowing ink when engaged in prolonged handwriting. Keyboard and mouse position: Avoid bending your wrist up or down. Ensure you maintain a relaxed middle position by keeping your keyboard at elbow height or slightly lower.Also ensure that your mouse is in a comfortable position to avoid straining your wrist. Improve your posture: Poor posture affects the wrists, fingers and hands. Ensure you are comfortable and not straining. Keep your hands warm: Cold environments may trigger your hands to hurt more. Try to control the temperatures by wearing warm gloves. Physical therapy: It helps strengthen muscles around your wrist and increase flexibility. It’s essential to ensure you get diagnoses and treatment to avoid permanent damage to your median nerve. Our chiropractic treatment will walk with you through the carpal tunnel syndrome recovery journey and offer therapy sessions and the best guide. Our professional chiropractors will focus on gentle manipulation of the wrist and elbow to help ease the pain. To get more details on our chiropractic practices focused on carpal tunnel syndrome, contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/29997318
info_outline
Conquering Migraines: Expert Guidance on Navigating Through Migraine Management
02/23/2024
Conquering Migraines: Expert Guidance on Navigating Through Migraine Management
Most of us think of migraine as a bad headache. But the truth is it is more than just a bad headache. A migraine is a severe headache that can cause debilitating, throbbing, one-sided head pain that can leave you in bed for days. The headache phase of a migraine usually lasts at least four hours, but it can also last for days. Triggers like loud noises, bright lights, strong odors, and physical activities can worsen this headache, causing symptoms like vision changes, fatigue, irritability, and nausea. People who have suffered from migraine say that it is disruptive and can interfere with your daily routine and affect your ability to meet personal and social obligations. Once diagnosed with migraine, most people turn to medication since it is a proven way to treat and prevent migraines. But the truth is, medicine is only part of the story. It is also important to consider lifestyle choices to promote your overall good health, as they also help reduce the number of migraines you have and lessen the migraine pain. You can combine medicine with behavioral measures and lifestyle to help handle migraines. To help you start your journey of managing migraines, we have prepared the best recommendations on lifestyle choices. So relax, and read on! Healthy Eating Habits The importance of healthy eating habits cannot be overlooked. Besides improving your overall well-being, healthy eating significantly impacts your migraines. Consider the following basics: Eat healthy foods: Most processed and sugar-added foods like chocolate, cheese, caffeine, and alcohol may trigger migraines. Focus on healthy and natural foods, Maintain an eating schedule: Avoid skipping meals, as this increases the risk of migraines. Be consistent: Eat at about the same time every day. Exercise regularly Engaging in physical activity helps your body release chemicals that block brain pain signals. These chemicals also help reduce anxiety and depression, which worsen migraines. Obesity also increases the risk of chronic headaches. You can maintain a healthy weight through exercise and a healthy diet, which provides additional benefits in managing migraines. With the help of your healthcare provider, choose any exercise you enjoy, like walking, cycling, or swimming. But always ensure you ease into exercise gradually, as vigorous exercise may trigger migraines. Manage stress I understand that it’s not possible to avoid daily stress altogether, but you need to keep it under control to help manage your migraines. Some of the tips you can apply include: Simplify your life: Busy work and home engagement are common trends in most of our lives. We are sometimes forced to find ways to squeeze more activities or chores into the day. But this only increases our pressure and stress. Instead of squeezing more work into yourself, try to delegate what you can and divide large projects into manageable chunks. Time management: Maintaining an updated to-do list at work and home helps reduce the pressure of undone activities or chores. Take a break: Don’t allow busy schedules to keep you glued to your seat at work or engaged with home chores all day. Always take a few slow stretches or a quick walk to renew your energy. Develop a positive attitude: Always stay positive. Enjoy yourself: Find a hobby and focus on doing it for at least 15 minutes daily. Doing something you enjoy is a natural way to combat stress. Sleep well We cannot underestimate the power of good sleep. Migraines can keep you from falling asleep or wake you up at night. Likewise, poor night’s sleep also triggers migraines. Always ensure you establish regular sleep hours, lessen distractions in your bedroom, and don’t try so hard to sleep when you can’t. When you can’t sleep, read or do a quiet activity until you become drowsy. Calm environment Always ensure your environment is calm to avoid migraine triggers. Ensure the lights are not too bright and the music is not too loud. Navigating Through Migraines We understand that living with migraines is a daily challenge. But making healthy lifestyle choices can help. Chiropractic care is a drug-free, holistic approach to healing where we help you develop a strategy to achieve true wellness. Our chiropractic treatment is packaged to offer you new to navigate through migraines and help you live better for longer. If migraines have taken a toll on your body, consider contacting Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for support and counseling.
/episode/index/show/healthyfamiliesmadeeasy/id/29997218
info_outline
Sedentary Hazards: Understanding the Dangers of Prolonged Sitting
02/20/2024
Sedentary Hazards: Understanding the Dangers of Prolonged Sitting
Living a sedentary lifestyle has become a norm for most of us. The truth is we spend most of our days sitting. Whether in an office, working from home, commuting or just relaxing on the couch scrolling through social media, most of us are barely up and moving like we should be. But one thing we need to know is that the sedentary lifestyle we have adopted has dire health consequences. Prolonged sitting can lead to adverse outcomes. Have a look at some of the hidden dangers of sitting too long; Loss of strength and flexibility When you sit for too long, your muscles and joints remain stationary, which can result in a loss of strength and flexibility due to inactivity. Prolonged periods of sitting in a chair can also lead to passive back muscle stiffness. Increased risk of chronic diseases Remaining in a sedentary position for too long hinders your muscles’ ability to regulate cholesterol and blood sugar levels. This results in chronic inflammation, which is linked with health issues and chronic diseases like diabetes, certain types of cancer, and cardiovascular disease. Weight gain Sitting too long can also increase your risk of gaining weight. Research shows that sedentary behavior is linked to increased cases of obesity. Moving your muscles helps your body digest the fats and sugars you eat. When you spend too long sitting, digestion becomes inefficient, and you retain those fats and sugars as fat in your body. Some would argue that they counter weight gain risk by exercising. The unfortunate thing is that you are, however, risking health problems like metabolic syndrome. Mental health effects Too much sitting has been directly linked to mental health struggles. Research shows that a sedentary lifestyle of sitting for more than eight hours a day can increase the risk of developing depression and anxiety. When you are physically active, your brain releases serotonin, which helps boost your mood. Less movement means less serotonin is released, contributing to depression. Back strain A seated position stresses your back muscles, neck, and spine. It even gets worse when you slouch. Getting an ergonomic chair is a good idea, but remember, no matter how comfortable you get, your back still does not need long sitting sessions. Deep vein thrombosis Sitting for too long can cause deep vein thrombosis (DVT), which refers to the blood clot that forms in the veins of your leg. DVT can be severe, especially when part of a blood clot in the leg vein breaks off and travels, cutting off the blood flow to other parts of the body like lungs, resulting in pulmonary embolism. This is a medical emergency that can result in significant complications or even death. Combat the Perils of Prolonged Sitting That was a whole lot of not-so-great news. But the good news is that you can counter some of these adverse effects. Some practical tips include; · Walk or cycle, and leave the car at home · Walk to a colleague’s desk instead of emailing or calling · Take the stairs and walk up the escalators · Take a walk break during your coffee or tea break · Watch TV while standing Are you already suffering the effects of sitting too long? All hope is not lost. Chiropractic treatment will help you in your recovery journey. The first step is to diagnose any effects like health issues and mental illness. We will then focus on spinal adjustment where our experienced chiropractors will offer gentle, hands-on adjustments to help release the tension caused by compressed nerves. We will then walk you through better schedules to reduce sitting for long and combat the perils of prolonged sitting. For more guidance on the hidden dangers of sitting for too long and how to combat the perils of prolonged sitting, contact Dr Jason Jones at our Chiropractic office in Elizabeth City, NC.
/episode/index/show/healthyfamiliesmadeeasy/id/29989358
info_outline
Posture Matters: Unveiling the Hidden Impact on Your Health
02/16/2024
Posture Matters: Unveiling the Hidden Impact on Your Health
Is the phrase “Stand up straight” familiar to you? Whether we realize it or not, we sometimes feel guilty about poor posture. Many of us slouch more than we should following fatigue after a long day, poorly designed workspaces, a challenging workout at the gym, or just a bad night of sleep. Anytime you are not standing or sitting straight and engaging your muscles, when your shoulders are rounded, or you are not holding your neck high, you are portraying signs of bad posture. But do you realize that there are several adverse effects that poor posture can have on your body? Here is an outline of some consequences of poor posture and how Chiropractic can help you make positive changes. Have a glance! Lower back pain Lower back pain is a common side effect of poor posture. When you consistently slouch, you place excessive pressure on the muscles and structures of the lower back. This strain can increase pressure on the lumbar spine, causing muscle imbalances and spinal misalignment. With time, these factors contribute to chronic lower back pain. Shoulder pain Shoulder pain is also a common consequence of bad posture. When you persistently maintain poor posture, you strain the muscles, tendons and ligaments that surround the shoulders. The strain later results in muscle imbalances, tension, and limited range of motion in the shoulder joint. These factors later contribute to chronic shoulder pain. Headache Poor posture increases strain on your neck and upper back muscles, resulting in tension headaches. Also, poor posture restricts blood flow and oxygen delivery to the brain, further exacerbating headache symptoms. Spine curvature An adequately aligned spine has three main curves, which form an ‘S’ shape and help absorb shock. Poor posture can cause these natural curves to change shape, putting excessive pressure on the wrong position. This slowly reduces the spine’s ability to absorb shock, placing the body at risk of more severe injuries in the future. Digestive problems A bad posture can compress the abdominal organs, affecting their optimal function. Disrupting the digestive process leads to issues like indigestion, acid reflux, bloating and constipation. Increased stress and low mood Poor posture harms our mental health. Slouching or adopting a hunched position increases feelings of stress and fatigue and contributes to low self-esteem and a negative emotional state. The Transformative Power of Posture Understanding the impact of poor posture helps us make positive changes in our daily lives. When you prioritize good posture, maintain proper alignment, and be mindful of your body positioning, you will quickly mitigate these effects and improve your overall well-being. If you are already suffering the consequence of poor posture, you need not worry because, chiropractic treatment offered by our experienced professionals will provide a thorough assessment to diagnose your condition accurately. Our experienced chiropractors will show you how to decrease any form of pain and help strengthen weak muscles. Once the muscles are stronger, we will improve our range of motion. We also focus on educating our patients with self-management techniques that help reduce the chances of injury reoccurrence through proper sitting and standing techniques. Start your chiropractic care today and enjoy the transformative power of posture we offer! Call 252-335-2225 to schedule a visit with Dr. Jason Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.
/episode/index/show/healthyfamiliesmadeeasy/id/29989113
info_outline
The Truth About Protein: Separating Facts from Fiction
03/30/2023
The Truth About Protein: Separating Facts from Fiction
There have been a lot of controversial knowledge versions from different researchers on protein. The layman is often left at the crossroads on whether protein is harmful to our health, how much of it is adequate for a day, or whether to abandon animal protein and depend on plant proteins. While the body can manufacture some of the 21 amino acids, the essential category must come from the food we eat. Some researchers have demonized protein citing the following reasons. • High consumption of protein increases one’s risk for diabetes. • High-protein diets hasten puberty and are associated with breast cancer among girls. • Protein is associated with health conditions, including heart disease, cancer, and obesity. • Eating red and processed meat products regularly accelerates the risks for cancer, premature death, unhealthy weight gain, stroke, type 2 diabetes, and heart disease. • Proteins contain high levels of specific amino acids such as methionine (BCAAs) that may harm metabolism, thus affecting an organism’s longevity and health metabolic reactions. • Eating more proteins is harmful to kidney health. • High consumption of proteins may lead to low bone density. Does protein have detrimental health effects? Despite the many misconceptions about protein, there is no adequate scientific evidence to support the claims that protein is indeed harmful to human health. The reasons some researchers may be wrong to have demonized protein include the following. • Although it is helpful to restrict protein consumption among those with preexisting kidney issues, there is no empirical proof of the association between kidney damage and protein consumption among healthy individuals. • Various studies indicate that consuming more protein lowers blood pressure and helps suppress diabetes, which is both kidney disease risk factors. • There is scientific evidence that protein intake, along with other nutrients such as calcium and vitamin D, helps prevent osteoporosis. • While blaming protein for conditions such as cardiovascular disease, unhealthy weight gain, obesity, stroke, type 2 diabetes, and cancer, the researchers have not considered other underlying issues that may lead to similar conditions. The real culprits could be excessive added sugar consumption, saturated fat, genetic disorders, lifestyle, and other factors. • Only particular protein sources such as processed meat products are linked with increased risk for cancer. • In health promotion and disease prevention, what matters is nutrient density and overall quality rather than the exact macronutrient content. • Studies linking higher intakes of protein to increased risks for certain health conditions are not clear whether the researchers considered other factors such as age, individual body weight, physical activity, body composition goals, body weight, and special conditions, such as pregnancy and illness. Generally, there is no adequate scientific evidence that protein is harmful to human health. Moreover, studies suggest that the protein package rather than the absolute quantity matters in human metabolism and overall well-being. Certain proteins, such as red and processed meat products harm our health. However, we can choose healthy proteins from poultry, eggs, seafood, dairy products, and plant sources such as legumes, whole grains, beans, nuts, and seeds. You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on why protein is demonized by some researchers and why they are wrong.
/episode/index/show/healthyfamiliesmadeeasy/id/26267907
info_outline
3 Steps to Stop Emotional Eating - Leti Algeri
03/30/2023
3 Steps to Stop Emotional Eating - Leti Algeri
Lety Algeri is a certified Holistic Health Coach and the founder of The Craving Crusher Method. She helps women break free from Emotional Eating, and empowers them to create healthy relationships with food using her unique Food Therapy Techniques. What makes Lety unique are her simple yet effective strategies and her compassionate yet direct approach to coaching women for lifelong change. Her magnetic personality inspires her clients and followers to become better versions of themselves, making her message so powerful and effective. Links: FB: LetyAlgeri1 IG: Lety_Algeri Website: Complementary Wellness Strategy Session: Freebie: List of 59 Snacks to Curb Emotional Eating
/episode/index/show/healthyfamiliesmadeeasy/id/26294013
info_outline
Protein Intake for Overall Health: How Much Do You Really Need
03/28/2023
Protein Intake for Overall Health: How Much Do You Really Need
We have heard that protein is an essential macronutrient in bodybuilding and repair. But how much of this macronutrient is enough for us in a day? The absolute protein requirement per day depends on factors such as physical activity levels, muscle mass composition and goals, age, and the body’s overall health state. Getting inadequate protein quantity can adversely affect our overall health, physique, and general body constituents. The Dietary Reference Intake (DRI) recommends 0.36g of proteins per pound (0.8g) per kg of body weight. Although this protein quantity may be adequate to keep deficiency at bay, it may not be enough with other lifestyle factors at play. How much protein do we need per day? Basically, protein should give us between 10% to 35% calories in a day. At the age of 40-50 years, we may begin to lose muscle mass. To keep fit and live a quality life as we age, we can increase our protein intake from 0.8 to 1-1.3 grams per kg of body weight per day. Is this quantity enough for strenuous physical activities like weight lifting, cycling, or running? Regular exercise gurus have higher energy requirements and should consume higher protein quantities, ranging from 1.1-1.5 grams per kg. Regular weight lifters or those training for cycling or running events require 1.2 -1.7 grams of protein per kilogram of their body weights daily. Overweight individuals should consult a dietician before calculating their daily protein requirements to avoid overestimation. When is the appropriate time of the day to take proteins? Recent studies suggest that consuming more proteins for breakfast than supper can reduce hunger and cravings during the day for healthy weight management. However, more research is still required to substantiate these claims. Experts recommend even protein distribution throughout the day, maintaining 15-30 grams at every serving. Studies also show that consuming more than the recommended quantity of protein per meal is a waste because it does not gain any gains. The myth that eating excess protein results in bigger muscles is false. Although athletes, trainers, and bodybuilders require sufficient proteins daily, eating this macronutrient in excess will not result in bigger muscles. Only additional strength training can result in muscle growth. Is it dangerous to over consume protein? Since the body has no means of storing protein after meeting its daily requirements, it uses the excess for energy production or stores it as fat. Most protein-dense foods contain saturated fat. Eating more proteins than the body requires elevates blood lipids and heart disease risk. It may also worsen pre-existing kidney conditions. Bottom line The optimal daily protein requirements vary with individuals based on various factors such as physical activity and age. It is fundamental for each of us to maintain diet patterns based on our overall well-being and wellness goals and objectives. Although high protein consumption is associated with various health benefits, over consuming some proteins, such as red meat and processed meat products, exposes us to certain health risks. You may consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to learn more on how much protein you should have in a day.
/episode/index/show/healthyfamiliesmadeeasy/id/26267850