North Las Vegas Chiropractic Blog

Chiropractor Las Vegas shares intermediate level abdominal exercise

Involves no equipment.

This exercise works the abdominal, oblique internal/external, iliopsoa muscles.

The purpose is to increase abdominal strength and muscular endurance.

The benefits include improved stability, functional strength and injury prevention.

Begin lying on floor.

Lift knees so that a 90º position is attained at hip and knees. Place hands beside ears. Activate core.

Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.

Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.

Types of Diets Recommended by Chiropractors

Chiropractic Care gives great importance to a healthy and balanced diet. A lot of ailments and diseases can be avoided just by adhering to a proper diet. A good diet can help a person to lead a long, healthy life, control weight, blood pressure and heart rate.

It is a fact that Americans are overfed, while being undernourished. Scores of fast food chains have made unhealthy eating habits a part of the American lifestyle. Such high cholesterol foods coupled with a sedentary lifestyle can lead to obesity. With obesity come a lot of complications including heart diseases and blood pressure problems.

There is no doubt that a well-balanced diet consists of a lot of fresh fruits and vegetables, a reduction in caffeine intake and saturated fats.

A chiropractor may recommend one of the following diets based on your body’s needs:

High Protein Diet

A high protein diet is recommended for those who aim to build muscles without accumulating too much fat. High protein foods include:

Turkey breast
Fish
Cheese (low fat varieties)
Beef (low fat)
Tofu
Beans
Eggs
Milk
Nuts

Heart-Healthy Diet

A heart healthy diet usually consists of a lot of vegetables and fruits along with large intakes of whole grains. It may also contain low-fat meats, including fish and poultry. Special emphasis should be given to fish as it is a very healthy source of protein, Omega 3 and little fat.

Following combination of fruits and vegetables are extremely nutritious and a healthy choice for heart-healthy dieters:

Pineapples
Broccoli
Tomatoes
Blueberries
Watermelon
Oranges

Vegetarian Diet

A vegetarian diet can be recommended for those who prefer to lead a meat-free lifestyle, for whatever the reason. Several types of diets are based on vegetarianism:

Lacto-Vegetarian: These diets include no meat of any kind or eggs. However they do include dairy products like butter, milk, cheese and yogurt.

Ovo -Vegetarian: This diet contains no red meat, seafood, poultry or even dairy products, however it does include eggs.

Vegan: The strictest of all, excludes all meats, fish, eggs and dairy products.

Flexitarian: As its name implies, this diet is flexible. It mainly consists of vegetables and fruits, with occasional consumption of meat, fish or poultry.

No matter which diet is recommended by a chiropractor or dietician, a balanced lifestyle that includes plenty of activities can go a long way in extending the life of a person.

Image Used under Creative Commons license. Photo Credit: Blueberry Maple Quinoa by SweetonVeg

How To Go From A Lying Posture To A Seated Posture

Causes of Back Pain

Back pain may occur due to various reasons; be it a sports injury, pulling a heavy object or a fall/ injury to the spine. If you are suffering from back pain, it would be wise to have a look at some of the common risk factors and causes of back pain before going to the chiropractor.

Risk Factors

The risk of back pain varies in different individuals, depending on their lifestyle. People who work in a mentally stressful job, smoke or go through strenuous physical work are more susceptible to back pain than those who don’t. Other factors such as pregnancy, anxiety, depression and obesity can also lead to this condition. Age is also a factor, as older individuals are at a higher risk than younger ones.

Causes Of Back Pain

Strain

The most common cause of back pain is strained muscles and ligaments, which may be a result of lifting something heavy or a sudden awkward movement. It can also be caused by improper posture due to a bad mattress or sitting position.

Structural Problems

The human body is a complex structure composed of bones, muscle, ligaments and joints. A fault in any of these can cause numerous problems, including back pain. Some particular structural problems that may affect the back are as follows:

Arthritis

Arthritis can cause various joint problems in the hips and lower back.

Bulging And Ruptured Disks

The vertebra in our spine is cushioned by a disk, so a ruptured disk would result in more pressure on the nerves, resulting in back aches. A bulging disk would put even more pressure on the nerves.

Sciatica

A bulging disk can also press on a nerve in the spine, causing a shooting pain through the buttocks and down the legs.

Curvature Of The Spine

An unnatural curvature of the spine can cause the space around the spinal cord to narrow, causing back pains.

Osteoporosis

A vertebra fracture can be caused by the bones becoming more brittle.

Spinal Cancer

A growth or tumor on the spine may press against a nerve.

Infections

Infection of the nerves (shingles) and spine may also cause pains.

Cauda Equine Syndrome

The growth of nerve roots at the bottom of the spinal cord can cause a dull pain, as well as lack of feeling in the upper buttocks.

Image used under Creative Commons Licensing: There’s pain in my head by Stefan Neuweger

Diet for your Disc Injury – Know what Works

An Apple a Day Keeps the Spinal Surgeon Away

One of the cardinal rules that all chiropractors go by is to rely on the human body’s own abilities to heal its own self. In fact, this is exactly why most chiropractors say that patients who suffer from potentially debilitating conditions such as herniated discs can prevent the condition by eating the right kind of foods. Almost 80% of the population suffers from back pain and would rather resort to minimally invasive back treatments to make their pain a passing memory.

Sadly, most people do not see the connection between what they eat and the affect it might have on their backs. Remember, your body needs to ingest the appropriate amount of nutrition in order for the muscles in your back to move as they should. Here is what you can include in your diet to ensure just that –

Power Foods

Your muscles need power foods in order to, well, become powerful enough to support your movements. These are natural food items that provide a great boost of energy in small doses over the course of a few hours. In other words, they can supply an ample amount of energy to keep you going without craving for a sugary donut that will deplete you of any reserves you might have in minutes.

Foods that contain a high amount of antioxidants such as blueberries and salmon that contains omega 3 fatty acids are good examples of power foods. Chiropractors say that foods such as these can keep your body supplied with the fuel it needs to maintain or support your spine thereby preventing you from acquiring a disc injury.

Foods that contain vitamins and minerals can also prevent your back from failing you when you need it the most. Power foods such as these actually aid the body in releasing energy from the food it ingests to keep itself healthy. Calcium and Vitamins such as vitamin D keep your bones strong and durable as well.

Eating right can seem like a difficult prospect in the fast paced societies of today. However, your body shouldn’t suffer for it. Spinal injuries such as a disc injury are nothing to scoff at. Therefore it’s best that you include food items such as whole grains, whole wheat bread and vegetables in your diet. Not only will this help keep your back in shape for the long run it will also help you run on a full tank of gas till lunch time.

Image used under Creative Commons Licensing: Discovery apples.jpg

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