Santa Clara Custom Chiropractic

5 Ways to Practice Mindfulness

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Mindfulness. We’ve all heard this trendy word, but what does it really entail? Read on for 5 simple ways to incorporate being more mindful into your day to day life.

Meditation

Meditation is one of the simplest and most common ways to increase your mindfulness. A few minutes a day can help you overcome day-to-day stress better.

Deep Breathing

Focusing on breathing fully and completely counteracts the effects that stress has on the body by lowering your heart rate as well as blood pressure.

The next time you are stressed try taking a 5 minute break to concentrate on breathing.

Be Present

While you practice deep breathing you can also practice this skill of “being present”. Take in your surroundings fully and spend time in the moment to connect to how your senses feel.

Tune into your Body

Try doing a mental scan of your body to understand how stress is affecting each part. Start by lying on your back and then taking into account how each area of your body feels. Work your way from the tips of your toes all the way up to the top of your head. Notice how your body feels and where you are holding stress.

Get Moving

Being active for even 20 minutes a day can relieve stress without you even realizing it. Even a quick walk through your neighborhood, will bring blood to all areas of the body and stimulate your brain to release “feel-good” chemicals, like dopamine.

So really, is your “mind full” or could you stand to be a little more “mindful”?

Top Santa Clara Chiropractor gives tips on how to deal with pain and stress

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That thing we all love to hate…Stress. 

What is stress? 

Stress is primarily the body’s physical response to external pressures resulting in the release of a complex mix of chemicals and hormones i.e. cortisol, norepinephrine, and adrenaline.  Most people know this phenomenon as the “fight or flight” response. Stress is not always a bad thing, however, if neglected; it can lead to long-term systemic damage.

There are various types of stress including, acute, episodic acute, and chronic. Acute stress is temporary stress that lasts for a short period of time, it also the most common type amongst people. This type of stress is usually experienced on a day-to-day basis, for example, when you almost get into a car accident, or when you’re running late for work because of bad traffic. The increase of energy you feel heightens your senses and makes you more capable of dealing with critical situations.

Another type of stress is Episodic acute stress. When you’re experiencing episodic stress, it is usually due to an exaggerated reaction to something miniscule. People who suffer from anxiety, have a short-temper, or tend to have a negative perspective on life are most likely to have episodic acute stress because they have a hard time coping with a stressful life.

Lastly, there is the worst type of stress, chronic; chronic stress is rarely resolved and has long-term effects on one’s health. Studies have linked it cardiovascular disease, diabetes, cancer, shorter life-span, sleep deprivation, and depression amongst other issues. Not only does chronic stress rob you of life’s blessings but it also has a physiological effect on the brain’s neurohormones causing them to become imbalanced and dysfunctional.

Stress can also manifest into physical pain. People who suffer from this type of stress often develop chronic pain built up mostly in their shoulders, neck, muscles, joints and lower back. For example, stress-related teeth grinding causes headaches, migraines and neck discomfort due to increased strain on the accompanying muscles. The good news is, stress can be manageable and at times, curable.

 

Chiropractic care has been linked to a decrease in chronic stress and chronic pain. Treatment consists of alleviating physical symptoms and increasing body circulation to dilute the harmful stress-causing chemicals in the body. Chiropractors have many therapeutic benefits and helpful techniques including, stretching, massage therapy, soft-tissue work (ART/IASTM), dry cupping therapy, and kinesiology taping. Chiropractic care heavily focuses on reducing muscle tension, relaxation, and spinal manipulation to help restore the body to function at its full capacity. With these techniques, you can lead a healthy, happy, and stress-free life.

 

 

SCHEDULE AN APPOINTMENT TODAY

Santa Clara Custom Chiropractic
(408) 248-8700
3700 Thomas Rd. Suite 207
Santa Clara, CA 95054

To heat or to Ice? Santa Clara expert breaks it down.

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When to use heat vs ice

 

Heat

Heat dilates blood vessels and increases blood flow, increasing the amount of nutrients and oxygen around the localized area it is placed on. It also increases the rate toxins are removed from the site of injury, allowing muscles to relax. Heat packs also confuse sensory nerves decreasing your perception of pain.

 When to heat:

  • After working out: Try to utilize heat therapy a few days after a tough work out! We recommend doing light exercise to generate heat systemically thereby increasing circulation and reducing cramping symptoms. 
  • Chronic pain: Heat pads, warm showers, and warm baths can do wonders for chronic pain.
  • A few days after injury: Heat has been a great tool that speeds up healing and reduces pain after the inflammatory response has died down. 

How to use heat

  • Light Exercise
  • Warm showers
  • Warm Baths
  • Warm Moist Towel
  • Heated Water Pad
  • Heat Pack

Caution: Do not leave heat pad/ device on for too long, burning may occur. As heat dilates blood vessels, it contradicted directly after an acute injury with inflammation. Heat may exacerbate the inflammatory response system and make symptoms worse. 

Ice

Ice fights inflammation by increasing constriction of underlying blood vessels, decreasing blood flow to the area. This reduces the amount of histamine, one of the main propagators of the inflammatory response. 

We recommend multiple ice session a day for best results. However it is important that sessions last no more than 15-20 min long, as freezing for too long may lead to frostbite.  We highly recommend using a cloth or paper towel to insulate the body and protect your skin.

When to Ice:

  • Within 1-2 days of injury: This helps control the inflammatory response early on. If uncontrolled inflammation can lead to pain, swelling, and decreased range of motion and strength. 
  • Right after a hard work out: Icing right away can prevent soreness and cramping. 

How to Ice:

  • Ice baths
  • Ice pack
  • Cold showers

Caution: Be sure to isulate your skin with a towel if you are using an ice pack for an extended perior of time. 

When to Alternate

If neither heat nor ice seems to be doing the trick you may want to try alternating between both! Contrast therapy is very gentle and controls inflammation while simultaneously increasing circulation, giving you the best of both worlds! 

Best for:

  • Strains
  • Sprains
  • Non-acute Swelling 
  • Muscle spasms
  • Joint aches
  • Chronic pain
  • Sports injuries
  • Arthritis
  • Fibromyalgia

DYI Tips

DIY Cooling Packs

We highly suggest wrapping ice pack with a towel in order to protect your skin!

DIY Heating 

Moist heat has been shown to be the most effective in reducing chronic pain. We recommend warm showers or baths.

SCHEDULE AN APPOINTMENT TODAY

Santa Clara Custom Chiropractic
(408) 248-8700
3700 Thomas Rd. Suite 207
Santa Clara, CA 95054

Impact of Whiplash explained by Santa Clara Chiropractor.

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What is Whiplash?

Whiplash is a generalized term for the symptoms typically seen after a traumatic injury to the neck. Whiplash is most commonly seen after car accidents, however, any abrupt jerking motion of the head backwards or forwards can cause whiplash. No whiplash patient is ever the same, whiplash can vary from can damage vertebral nerve, intervertebral joints, cervical discs, ligaments, and cervical muscles. Many people who suffer from a neck injury do not initially seek treatment as symptoms can be delayed up to a few days after the initial accident.

Whiplash Symptoms:

  • Headache
  • Neck pain
  • Neck Stiffness
  • Shoulder pain 
  • Peripheral Nephropathy
  • Dizziness
  • Insomnia
  • Lower Back Pain
  • Fatigue
  • Irritability
  • Difficulty Concentrating
  • Difficulty Remembering

Whiplash Treatment:

MRI imaging and CT scans can help identify specific tissue damage which can assist in creating a more specific plan of treatment. The current recommendation is to avoid restricting the neck in a cervical collar, as was one the standard. Now doctors recommend keeping the injury on ice for at least a day after the accident, and then incorporating gentle neck exercises to help stabilize the area. For the best results continuous treatment with a Physical Therapist or Chiropractor is highly suggested. Chiropractors can increase mobility and circulation to the injured area to help increase circulation and reduce inflammation around the injured area. Chiropractic adjustments can further facilitate healing by realigning vertebrae that may have been impacted after trauma. 

Other treatment options:

  • Heat
  • Ultrasound Therapy
  • Ice
  • Massage
  • Cortisone injections
  • Pain medication

Exercises for whiplash:

SCHEDULE AN APPOINTMENT TODAY

Santa Clara Custom Chiropractic
(408) 248-8700
3700 Thomas Rd. Suite 207
Santa Clara, CA 95054

Magnesium

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Magnesium is an essential macro-mineral, and an integral part of a healthy diet. It is involved as a co-enzyme in over 300 metabolic interactions, ranging from fatty acid synthesis, and protein synthesis. Magnesium is also involved in transmitting nerve impulses.

Overall, the body stores 25 grams of magnesium:

  • ~50% is stored in the skeletal system.
  • ~25% is stored in muscle.
  • ~25% is stored in soft tissues, and bodily fluids.

Magnesium deficiency made be due to simply not consuming enough food with magnesium, or it may be due to impaired absorption due to issues with renal conservation or GI absorption. Taking certain medications such as proton pump inhibitors or diuretics may also affect the magnesium systemic levels.

What does it do?

Where can I find it?

What are defiency symptoms?

Magnesium deficiency, or hypomagnesaemia, is often misdiagnosed. Symptoms can range from general body aches, muscles spasms, indigestion, anxiety, and difficulty sleeping. Normal magnesium levels are between 1.46–2.68 mg/dL. Hypomagnesaemia is categorized if levels fall below 1.46 mg/dL. Hypomagnesaemia is often co-occurring with other electrolyte disorders, such as hypokalemia and hypocalcaemia– exuberating symptoms. Patients with chronic alcoholism or malnutrition may be more prone to hypomagnesaemia due to inadequate intake and excessive renal excretion. 

How much do I need?

More info here!