Wednesday, March 24, 2010

Boost Your Mood, Naturally



Expressing your feelings is a great way to lift your spirits.

Boost Your Mood, Naturally

Many people with mood disorders take prescription medications to stay on an even keel or to feel "normal." But many of these medications have risky side effects and what works for one person, doesn't work for another.
Trying to adjust your mood becomes a classic case of trial and error (with emphasis on error) as doctors attempt to get the right cocktail of drugs that elevate your mood and keep it there.

So maybe you don't like the idea of medications, but you don't like the feeling of being so "blah" or depressed all the time. Are there natural alternatives you can try to boost your mood? Sure there are, and these include:

Exercise - try taking a brisk walk in the morning or on your lunch break. Exercise increases the release of endorphins, those "feel good" all-natural brain chemicals. Taking a walk outside also exposes you to natural sunlight that stimulates the production of the brain chemical serotonin, which is another chemical that has a positive effect on mood.

Sleep - lack of sleep can affect your mood by making you feel anxious, stressed out, and tired. Why do you think people tell you to "sleep on it" when you're pondering a difficult decision? Probably because they know the importance of a good night's sleep and its restorative value for the brain as well as the body!

Eat - when was the last time you had something to eat? If it was more than three hours ago, you may be feeling the effects of low blood sugar, which can really have an effect on your mood. Try eating 5-6 smaller meals spaced throughout the day, rather than 3 larger ones.

Increase Omegas - those with decreased levels of these essential fatty acids are at greater risk for depression. So try eating some fish, such as salmon, albacore tuna, sardines and herring, or take a fish oil supplement that has the recommended ratios of Omega 3, 6 and 9.

Laugh - laughter really is the best medicine, so watch a funny movie, have lunch with a friend who makes you laugh or just dance around your house and be silly. Talk about a mood-altering experience!

Socialize - people who are depressed tend to isolate, making their depression worse, not better. Talk on the phone or better yet, get out with a friend or two who are positive and who make you feel good about yourself.

Vent - write in your journal, draw or paint your feelings or get on the phone with a trusted friend and share feelings. Don't bottle up negative emotions.

Get Adjusted - research studies have demonstrated that chiropractic adjustments can improve the symptoms of depression - symptoms that may result from trauma to the head and neck.

If you're feeling down or depressed, give these suggestions a try on a consistent basis and see if your mood improves. If it doesn't, let us know and we'll work at finding a solution with you.

Stressed out? Overwhelmed? No time for yourself? Maybe you need a hobby!


Hobbies and Your Health

Find a hobby, find health!

Most people look at hobbies as things they like to do in their spare time, especially given our often busy lives. But did you know that hobbies are actually good for your health?

Let's face it, life can be very stressful. Jobs, families and social and community activities often pull us in so many directions that the only time we get to relax is when we're sleeping! And because of the stress and hustle and bustle of daily life, many of us even have trouble falling to sleep or staying asleep.
So what are some of the ways that hobbies help your overall health and well-being?
Hobbies lower the risk for depression and dementia/Alzheimer's in seniors by keeping their brains focused and engaged in something they enjoy.

Hobbies provide an outlet for expressing our creativity. Poetry writing, painting, wood working, sculpting and scrapbooking all tap into our creative sides - with real results - things you can see, share, give away or just enjoy.

Hobbies provide social outlets. Some hobbies involve meeting with others - quilting, gym memberships and model train clubs are some good examples. This benefit proves especially helpful to those who live alone who need some additional social interaction.

Hobbies provide a diversion for those suffering from physical pain. Fibromyalgia and chronic pain sufferers report that being involved in a hobby takes their mind off their pain and helps them to feel productive.

Hobbies provide an outlet for people to participate in worthwhile community causes, such as joining a choral group that entertains the disabled, homebound or those who are living in residential facilities.

Hobbies relieve stress and give you time for yourself, when you're not caring for children, answering to your boss or running yourself ragged. Time spent pursuing a special interest, such as painting or photography, also allows you to explore hidden talents and abilities that you'd never know you had otherwise.

A hobby doesn't have to be time-consuming or expensive. Explore something of interest and if you like it, stick with it; if you don't, try something different. But give your stress a break and give your creativity a chance to flourish. Your body and your spirit will benefit!

What is chemical stress?


Chemical stress is every bit as damaging to your health as physical or emotional stress.

A Different Kind of Stress

When you hear the word "stress," what comes to mind? Tension? Anxiety? Feeling overwhelmed? Sure, those words apply to the type of stress you're used to hearing about - mental or emotional stress. But there are other types of stress as well and often you're not even aware of their effects until it's too late. And one of them is chemical stress.

What is chemical stress?

Chemical stress occurs as the result of exposure to toxins in your environment or lifestyle. You may not even be aware of your exposure to these toxins but they are present in your home, in the air you breathe and in the food you eat.

Substances that create chemical stress in the body include caffeine, air pollution, household cleaning products, fast food, pesticides, pharmaceuticals (medications), plastics (bottles, wraps, containers, etc., especially if used in the microwave) and drinking water.

Chemical Stress and Women's Health

The buildup of toxic chemicals in the blood causes many types of conditions, especially in women. Chemical stress affects women particularly in the areas of their reproductive health and pregnancy. Consider the following:

Exposure to a toxin (toluene) in paints, glues and inks has been known to cause birth defects.

More than 100 synthetic chemicals have been found in the umbilical blood of newborns.

Women who are exposed to solvents have higher rates of miscarriage.

Exposure to toxins may be responsible for abnormal pregnancies.

In addition, toxin poisoning can also be related to chronic headaches, irritability, inability to concentrate, memory problems, digestive disorders, nausea, skin problems (rashes), chronic fatigue, fibromyalgia, insomnia, night sweats and hormonal imbalances.

Children exposed to chemical poisoning in the womb may be at higher risk for aggression and learning and behavior disorders.

Heredity seems to play a part in chemical toxicity because of a genetic inability to detoxify harmful toxins. Age, geographical area, occupation, gender, and household product use may also influence your susceptibility to illnesses caused by exposure to toxins.

So what can you do? Try to limit your exposure to toxins in your environment as much as possible. Eat plenty of fresh fruits and vegetables, get proper rest and exercise, limit your exposure to plastics and keep your immune system in optimal working condition by maintaining a regular schedule of chiropractic care.

Shoreview, MN Chiropractor

Tuesday, March 16, 2010

The Family That Eats Together...


The Family That Eats Together...

Create healthier kids and lasting memories by reclaiming your family meal times!

Today's family lives are hectic, and in many families both parents work, often out of necessity. After work, shopping needs to be done, clothes need to be washed, dinner needs to be prepared and children need help with homework and bedtime rituals. There's precious little time for leisure activities and quality family time.
To bolster the amount of family time spent with their spouses and children, many families are re-committing themselves to the "family dinner." Instead of eating on the run as they walk through the door or haphazardly throwing some fast food on the table for all to grab, many families are returning to the dinner table. And for good reason - the benefits of doing so are proving to be significant.

Consider the following:

Family meals promote healthier eating habits; more fruits, vegetables and nutritionally sound food choices mean less fast food and fewer sugary carbonated beverages.

Children who eat regular family meals are happier and more likely to be better students.
Studies show that adolescents who eat with their families are less likely to smoke, drink alcohol, engage in sex, take drugs or think about suicide.

Children in families who engage in regular mealtimes have better table manners and social skills - hopefully, they're taught the right fork to use!

Teens who eat with their families have fewer incidences of eating disorders.

Family meals provide a forum for open communication and sharing about the day's events, school, friends, concerns, etc.

Family meals provide children with some stability in an ever-changing world. They give children the structure and routine they desperately need.

The bottom line is this - it really doesn't matter if you are cooking a three-course dinner or ordering pizza. Family meal times allow all family members to come together and catch up on a regular basis, to stay in touch with one another. Try to make them a priority in your home; you'll notice the difference.

Bed Rest for Back Pain?


Bed Rest for Back Pain?

Bed rest won't help your back!

If a health care professional has recommended bed rest for low back pain or sciatica, you may discover that your pain actually worsens if you follow this advice. Or at best, there may be no change at all in your condition.

Another common treatment that includes the use of over-the-counter or prescription pain killers may relieve symptoms, but poses serious risks in terms of side effects and a tendency for abuse.

Numerous studies have concluded that the best treatment for back pain is a combination of continued movement and chiropractic care. The results of these research studies include:

The Manga Report, from the University of Ottawa, Canada, concluded that chiropractic care for low back pain was shown to be more effective in terms of results, cost and safety than medical management. It also ranked higher in terms of patient satisfaction.

UK Clinical Standards Advisory Group, in its criticism of traditional back pain treatment in Britain, reported that bed rest could be responsible for more serious long-term problems. It also reported that 95% of those with back pain could be treated by a chiropractor when pain lasted three days or longer.

US Federal Agency for Health Care that agreed with its UK counterpart, suggesting that acute low back pain could best be treated with mild exercise, such as walking, and that chiropractic adjustments could relieve pain, especially when given within a month of the onset of pain.

RAND Corporation Study looked at more than 1600 patients with acute low back pain over a two-year period. Its conclusions? That those who received chiropractic care improved considerably faster than those treated with medicine. And pain relief with chiropractic adjustments was faster than with exercise and the use of physiotherapy and pain relievers.

So, the next time you think of going to bed for a few days to ease the pain in your lower back, think again and make an appointment to come in for an evaluation. And let your friends and family know that study after study proves that gentle, all-natural chiropractic care is safe and effective for back pain and many other conditions.

Torticollis: A Real Pain in the Neck

A Real Pain in the Neck

Plenty of things in life are a pain in the neck - why live with something that doesn't have to be?

It's a condition called torticollis, but it's also known as wry neck or stiff neck. It may be present at birth or may develop later, in children as well as in adults. With torticollis, the head is tilted to one side, toward the shoulder, and their chin rotates outward toward the other shoulder. Trying to straighten the head results in pain.

Congenital torticollis affects babies and it is believed to be caused by birth trauma, a breech birth position, the use of forceps during delivery or position in the womb. Although congenital torticollis isn't painful in an infant, it can cause facial deformity if it's not corrected during the baby's first year.

Generally, a medical doctor will prescribe physical therapy to start with, along with gentle stretching exercises. If these don't work to correct the child's condition, surgery to lengthen the sternomastoid muscle, the muscle responsible for causing the head tilt, may be advised.
Acquired torticollis affects older children and adults. Symptoms include muscle spasms, the head tilt and pain. Causes may include injury to the head or neck, a genetic defect, damage to the nervous system, arthritis and the use of certain medications. Women are at greater risk for the condition than men and typical onset is between the ages of 30 - 60.

In older children and adults, medical doctors may prescribe physical therapy, prescription medications (muscle relaxers, pain killers, and anti-inflammatory drugs) and ultimately surgery, if the condition doesn't resolve itself after a few weeks. Others will say, "Give it time, it will pass."

But why wait? And what if it doesn't just go away? Why should you be in pain when torticollis is a musculoskeletal condition that is caused by muscle spasms and cervical (neck) subluxation (nerve interference)? Who takes care of musculoskeletal conditions best? Chiropractors, who are specifically trained to address musculoskeletal issues, such as torticollis.

In fact, both types of torticollis respond extremely well to chiropractic adjustments. Many patients see a noticeable change in the degree of head tilt and pain after only 4 - 6 visits and complete resolution within six months.

If you or anyone you know is bothered by painful muscle spasms, the inability to turn your head or a head tilt that keeps you from holding your head normally, give us a call to schedule a thorough examination.

Torticollis Shoreview, MN

Friday, March 12, 2010

Accepting What Is



There’s a popular saying, “It is what it is.” Simple. Clear. To the point. What it means is that it’s best to accept your reality as it is. For example, your child spills a glass of water. You can get annoyed and yell, or you can just clean it up and accept that it happened. After all, it was an accident.


Since you rarely ask “why” when something great happens, why ask “why” when something you consider “bad” happens? It just is.
Too often, we get all wrapped up in arguing with what is. We actually believe we can outthink what is happening right now in the present moment. But reality always wins.



That doesn’t mean you can’t change the future. But in order to change the future, you have to begin with accepting what is happening in the here and now. Often acceptance of reality is stymied by one’s desire to control. You think that if you can just control that other person, place, thing or situation, everything will be fine. It’s hardest to accept things that are completely out of your control (rain on your daughter’s wedding day, for instance), but these are the things you absolutely must let go of – they are completely out of your control. Nothing you do or don’t do, say or don’t say, can change the laws of nature, so accept what is and move forward.



If you don’t like something that is happening in your life right now, if your life feels chaotic and out of control, take a step back and try some focused and relaxed deep breathing. When you focus on the problem or situation that is out of your control, it generally gets worse. When you focus on what you don’t want or can’t live with you’ll never attract what you really do want!



Try some gratitude for things in your life that are going well and remember, “This too shall pass.” Make choices in the here and now that can actually move you toward what you really want. Talk to others and consider the advice of someone who has been where you are. Understand in your heart, as well as your head, that everything happens for a reason and that accepting this is part of the solution. Just remember…acceptance doesn’t mean you have to like it.



When you accept that everything is as it is supposed to be, you can begin to move toward solutions to improve the undesirable aspects of your life. Remember too that you never ask “why” when something good happens, so don’t ask “why” when something you consider “bad” happens. Bolster yourself with faith that all will work out and believe that it will. Remember – your thoughts create your life – so make them positive and all will be well!





Shoreview, MN Chiropractor

Why Am I Always So Tired?


If you or someone you know seems to experience constant fatigue, getting adjusted is a better choice than an espresso or an energy drink!

One of the most common complaints voiced by women in our practice is that they are always so tired. Many women feel tired much of the time. What can cause this type of fatigue and what can you do about it?


There are a number of factors to consider:

• Are you getting enough sleep? If you’re only getting 5–6 hours each night, it’s not enough and it’s hard to make up for lost sleep. Try to get at least 7–8 hours every night, and then see how you feel. Oh, and make sure your mattress isn’t causing a problem (see related article, Is Your Mattress at Fault?)

• Are you a chronic sufferer of “Super Mom Syndrome”? Are you the type of mom who just can’t say “NO” to the PTA? Your boss? The constant demands of children or aging parents? Charity organizations? Then you need to rethink the idea of saying “NO.” Practice, practice, practice and it will get easier every time!

• Do you have a medical condition that may be the cause of your fatigue? There are quite a few of them, including Fibromyalgia, Chronic Fatigue Syndrome, anemia (especially if you have heavy periods or have just given birth), urinary tract infections, underactive thyroid, sleep apnea, food allergies and undiagnosed heart disease.

• Are you a heavy caffeine or energy drink consumer? While these may “seem” to give you a quick jolt of energy, they can actually cause the opposite effect in some women, making them even more tired. The solution? Cut back on your caffeine intake, ditch the energy drinks and remember that chocolate, teas, and some medications contain substantial caffeine levels.
Keep in mind that busy women need to find time for themselves to re-energize and go “back to the well.” You can’t possibly meet all the demands of today’s busy lifestyles without taking some time for you.

And, while taking time for you – remember that your routine chiropractic care is also a critical component of self-care. When you experience constant fatigue, being adjusted can certainly help more than a latte or an energy drink. Keeping your immune system in optimal working condition also reduces the drain on your nervous system so it functions better to help you stay healthy.

Shoreview, MN Chiropractor

Neck Pain Shoreview, MN 55126


Imagine balancing a 12 lb. (5.5 kg.) bowling ball on the tips of your fingers.
All day long.

That’s just one of many things your neck must do. Your neck and shoulders work hard. Even the smallest deviation in the relationships of the seven bones of your cervical spine (neck) can cause pain and reduced head and neck mobility.

Ever meet someone who was a pain-in-the-neck?

Your neck is one of the most nerve-rich areas of your spine. Problems here can cause problems throughout your body.

Minor and Major

Generally, we see two types of neck pain cases. Minor neck and shoulder pain involve sensations of discomfort, stiffness or soreness. If these symptoms last for more than a day or so, occur frequently or were preceded by an accident or some type of injury, we consider it major.

Response to Stress

Physical, emotional or chemical stress can affect the frequency and severity of neck pain. For many of us, the neck and shoulders are the “weakest link in the chain” and so stress shows up here.

Often, emotional stress is the overlooked culprit. Ever hear of something being a “pain in the neck”? Fear, anger or frustration can trigger the tightening of our neck muscles without our even being conscious. In time, chronic muscle spasms set in. Which can lead to headaches.
Some over-the-counter pain reliever might dull the pain, but it ignores the underlying cause!

Consult Our Practice

We see this sort of thing all the time. It’s almost routine. Chiropractic care has a history of producing excellent results with those suffering from neck pain. And we do it naturally, without drugs or surgery.

We get great results with many types of neck pain.

Stress will often show up first in your neck. Chiropractic care may help.
At Advanced Chiropractic & Wellness Clinic we specialize in reducing interference to the nervous system in the neck. Many of our patients find that chiropractic care gives them relief from both minor and major neck and shoulder complaints.

Call our office or email Dr. Yost with your question using the link below. Schedule a no-obligation consultation and find out if you’re a good candidate for today’s safe and natural chiropractic care.