Dr. Judd Lowrey's Sports and Wellness Chiropractic Blog

March is National Nutrition Month! Learn how to Get Your Plate in Shape with these healthy tips from Academy of Nutrition.

Eating a healthy diet doesn’t have to be difficult. Making a few simple changes to your daily eating plans can benefit you for a lifetime. Here are a few ways to “Get Your Plate in Shape”.

• Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.

• Make at least half your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.

• Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

• Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Keep meat and poultry portions small and lean. And be sure to choose seafood as the protein at least twice a week.

• Cut back on sodium and empty calories from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.

• Enjoy your foods but eat less: Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

• Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

What are you doing to get your plate in shape?

February is American Heart Month.  Although you should be concerned with heart health every month of the year, this month you should go the extra mile. Heart disease is still our nation’s number one killer and costs Americans billions of dollars each year.  

Over the past few years, rates of heart disease have been steadily dropping as a result of improved detection and treatment of high blood pressure and high cholesterol, as well as smoking-prevention efforts. These improvements are in large part due to tremendous efforts of the American Heart Association, the CDC and other organizations to improve the prevention and treatment of heart disease.  

Your grandfather, mother, and uncle may have all had heart disease, but even with a strongly inherited predisposition to the condition, you can cut your risks dramatically by pursuing a heart healthy lifestyle — and it’s easier than you think.  What you eat, how much exercise you get, and paying attention to your overall health have a lot to do with heart health; and incorporating a few heart healthy tips into your daily activities can keep your heart in tip top shape.  

1. Don’t smoke or use tobacco – just don’t do it!
2. 30 minutes of moderate exercise at least five days a week
3. Eat a heart healthy diet, high in vegetables, fruits, whole grains and fiber and low in saturated fats and sodium.
4. Maintain a healthy weight (BMI at 25 or lower)
5. Get regular health screenings

OK, you are probably aware that diet and exercise are key factors in preventing heart disease.  However, you may not know that chiropractic care may also help keep your heart healthy!  Research has shown that chiropractic adjustments to the upper neck can actually lower your blood pressure for an extended period of time.  Other studies have shown that adjustments of the bones in the neck and lower back can stimulate particular nervous system reflexes, causing a decrease in overall heart rate and blood pressure!

 A visit to a chiropractor can relieve stress, help your heart, and provide you with the support and guidance you need to change and apply new healthy lifestyles.  This February, make a pledge to have your glass of red wine, a piece of dark chocolate, do some exercise, and call and make your chiropractic appointment!   Chiropractic care combined with positive lifestyle changes, proper nutrition, and exercise can prove to be your best ally in the fight against heart disease!

The New Year is here, and thoughts naturally turn to resolutions and self-improvement. For some this means curtailing high fat foods and returning to the gym. For others, January is the time to start a comprehensive wellness plan to have a healthy, pain-free year.

Chiropractic care can be a vital component to a healthy lifestyle along with the following five New Year’s strategies that will enable you to reduce the chance of painful injuries.

1.       Don’t carry a heavy briefcase, backpack, or purse with the strap over one shoulder, unless placing the strap over your head on the side opposite the bag. Carrying a bag on one shoulder places uneven weight on one side of your body which can cause both back and shoulder pain.

2.       Make an effort to keep moving while at work and take periodic stretch breaks.

3.       Don’t lift heavy objects over your head which can strain muscles and damage nerves.

4.       Don’t turn your torso while lifting heavy objects.

5.       Don’t consistently cross the same leg over the other which can lead to spine misalignment.

By taking these five steps, you can go a long way towards preventing back, shoulder, and neck pain and injury. This translates directly into having to take less pain medication.

The reality is that over the counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as acetaminophen and ibuprofen can negatively affect your long-term health in a variety of ways.

NSAIDs are a leading cause of stomach ulcers and gastric bleeds. This is particularly true for certain age groups.

They can damage kidneys. According to a New England Journal of Medicine article, up to 10% of all kidney failure was a result of the abuse of NSAIDs such as Advil and Tylenol.

And, the biggest risk for those taking large doses of pain medications is liver damage. This is especially true for those consuming large quantities of acetaminophen. Unfortunately, about 1/3 of the individuals who overdose on acetaminophen didn’t understand the risks before taking more than the recommended amount.

Finally, rebound pain is a common, yet often under-reported symptom of taking NSAIDs. The nervous system continues to generate pain when an individual takes these over-the-counter medications. Thus, pain medications may even contribute to someone getting hooked or addicted.

While there are situations when pain medication makes sense, it’s important to understand the risks and know the alternatives. One alternative to managing pain and taking medication is chiropractic care.  At Lowrey Chiropractic, we have the training and experience to manage both acute and chronic pain. If you’re ready to start 2012 out right – free from pain, give us a call today. You’ll be glad that you did!

Pain can come in many forms but one of the worst forms of discomfort can originate from disruption of the sciatic nerve. The relentless pain that is felt along the sciatic nerve is medically described as “sciatica”. This nerve, which is the widest and longest in the body, runs from the lower back, through the buttocks and down the back of each leg.  The function of the nerve is to provide sensation to the thighs, legs, and feet, and it also controls the calf muscles.

Sciatica is a description of symptoms as opposed to a diagnosis of what may be irritating the sciatic nerve which in turn gives rise to the pain.  It is a rather common form of lower back and leg discomfort but what is often misunderstood is that the condition tends to result from general wear and tear on lower spine structures. Some medical professionals falsely interpret this wear and tear as injury-related, when, in fact, it’s a nerve issue.

The most common symptom is a pain that spreads out along the path of the sciatic nerve, beginning with the lower back and extending down one leg. However, there are many other symptoms too, and these can vary widely depending on the exact point at which the sciatic nerve becomes affected. Some sufferers may experience a mild tingling sensation or achiness, while others may feel sharp pain one side of their body. The frequently described pins-and-needles sensation is a common symptom, too, and is usually felt in the foot or toes. Sciatica pain typically begins slowly then gradually becomes unbearable with sudden involuntary actions such as sneezing or coughing bringing on severe pain.

Most sciatica sufferers often respond well to sciatica chiropractic treatment in its various forms. But, it’s important to note that sciatica is a symptom and not a medical condition. Sciatica treatment plans will vary according to the underlying causes of the pain. The American Chiropractic Association (AMA) recommends a non-invasive, drug-free treatment option to ease the pain of sciatica. .  Once there is a full examination, there will be a recommendation of an effective sciatica treatment program that should quickly have you functioning normally again. Treatments may include a combination of electric muscle stimulation, specialized stretching, low back adjustments, and muscle therapies including myofascial release and trigger point therapy to quickly reduce and eliminate pain and get you back on your feet.

To learn more about treatment of sciatica or to schedule an evaluation, please contact us today!

Many people experience pain daily, and one of the most common complaints are in wrists and arms. With 15 bones in the wrist, misalignment can be an issue that can result in pain. Misalignment directly causes pressure on nerves thus creating discomfort. Another area where pain can originate is from direct or indirect pressure on nerves that exit your upper spine and extend through to your hand.

The nerve roots are attached to your spinal cord and exit out through the spinal column through the neck and upper back, traveling through your shoulder, down your arm, to the elbow, wrist, and hand. When nerves are disrupted they will cause a variety of different types of pain such as weakness, numbness, tingling, burning, sharp, dull, or an aching feeling. These symptoms are particularly responsive to chiropractic spinal adjustments designed to treat such problems.

Wrist pain can also be caused by trauma or strain due to repetitive action on the joint. This causes muscle tightness and restriction in the movement of the joint. There are many causes of arm, elbow, and wrist pain. Sometimes, it will only take a single movement and you will feel instant pain. Injuries to ligaments and muscles in your arm will occur when they are overworked over a period of time from activities like sports, work, or home improvement projects. Common sports injuries, such as tennis and golfers elbow, are very common in active adults and can be cared for fairly easily through chiropractic treatment.

While rest, anti-inflammatory medicine, and ice can help manage the pain, they will do nothing to correct your underlying condition. Not having treatment will generally cause the underlying problem to eventually get worse. Each time the pain comes back, it will be worse, and last longer, until your condition becomes permanent. In which case, surgery may become necessary.

Chiropractic care is a much safer and less expensive route to take when dealing with pain. Invasive surgery should be a last resort when all other options are exhausted. A doctor will examine you and conduct diagnostic tests to determine exactly what is causing your wrist or arm pain. The causes and seriousness of conditions can vary so it is important to pinpoint the cause and begin an appropriate treatment plan.  Wrist and arm pain can negatively affect everything from work performance to personal relationships, yet this condition can easily be treated through high quality chiropractic care.

If painful arms, wrists, or hands are slowing you down, call our office today at 916-941-7508 to schedule an exam.