Collagen

There’s many types of collagen throughout our bodies. Collagen type 1, for example, is associated with our skin, hair & nails. Unfortunately, we are losing collagen at a rate of about 1% per year. As someone who wants to live an active and pain free lifestyle, this must be accounted for.  Thankfully, collagen is available in many forms. Incorporating a collagen supplement into your dietary habits is certainly a popular option.
My favorite collagen source is bone broth. Yum! 

Here’s a great article supporting collagen peptides. Enjoy!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/
Dr. Chris Kilfoil
Chiropractic Physician

It’s time to exercise

There’s so many ways to go about it and the benefits are well documented.
Here’s an interesting article from a Georgia Tech study which indicates how lifting weights may improve memory. 
https://www.news.gatech.edu/2014/09/30/lift-weights-improve-your-memory
If you don’t have access to equipment, that’s not a legit excuse for not exercising. Remember, body-weight movements can be equally as beneficial! 
Dr. Chris Kilfoil
Chiropractic Physician

Coronavirus Frenzy

It goes without saying that the Coronavirus topic is consuming all news and discussions. It’s important to look at this issue in a rational way and not panic. Practicing proper hygiene and staying away from large groups are key basics. It’s also important to remember to keep your immune system strong.  There are many ways to do this, so let’s go over a few. First off, get plenty of rest. Adequate sleep is very important for your immune system, so be sure you are not sleep deprived. Second, make sure to keep exercising. If you trying to stay away from the gym, even just regular walking or running outside is helpful. Third, try your best not to stress.  That’s easier said than done right now, but focus less on the news and more on the positive. Stress will impact your immune system and make you more susceptible to sickness. Finally, NUTRITION!! Practice eating a healthy diet and stay away from the sugary and processed foods. The better you feed your body, the better it will perform. Check out the article below, which discusses nutrition and how it affects your immunity.

We at Chiropractic & Sports Health are staying positive and healthy.  While we have taken the proper office measures to stay clear of the Coronavirus, we are keeping our doors open for the needs of our patients.  Stay positive and healthy everyone!
https://www.forbes.com/sites/briankateman/2020/03/11/want-to-boost-your-immune-system-a-healthy-diet-is-an-important-start/#1426b62178ae
Dr. Rob Liguori
Chiropractic Physician

CBD!

It’s trending right now & our patients are absolutely loving it!
Some use it for pain relief, others to help manage stress…
Chances are you’ve heard of CBD – but do you really know all about it?! Check out the details here, and see if it might be right for you.
If you are curious and would like to give it a try, ask us for a sample the next time we see you.  
https://www.medicalnewstoday.com/articles/317221.php#side-effects
Dr. Chris Kilfoil
Chiropractic Physician

Myths Surrounding The Cause And Meaning Of Lower Back Pain

There are a lot of myths surrounding the cause and meaning of lower back pain and I often hear these ideas from patients. Often, patients will come in and say “I’m in pain because I’m getting older”. While aging does change our bodies over time, this is rarely the reason for a painful back and I educate patients not to fall into this thought trap. Lower back pain is experienced at all ages and getting older doesn’t mean there’s no hope.  Lower back pain is a result of many factors, most commonly poor biomechanics or movements patterns. Correct your bad habits and you may already experience improvement.  Part of my job is getting patients to remember their pain is temporary and that they can recover and get back to the activities that they love to do. 

Check out the article below for other myths associated with lower back pain. If you need help or have lost hope due to your pain, whether it’s a lower back or any other part of your body, call us for help. We will get you energized and excited to do more and get back to your normal life!
https://www.unionleader.com/news/health/researchers-myths-may-worsen-low-back-pain-and-promote-ineffective/article_bd4ea690-91f8-557f-b0bb-0ca1a696e991.html
Rob Liguori

Sleep Is Underrated, So are Naps!

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Unfortunately many people suffer from a lack of high quality zzz’s.
Ideally we should get 5 sleep cycles per night with each sleep cycle lasting about 90 minutes. Each 90 minute cycle progressively takes us into a deeper slumber, therefore making the 5th cycle the most restorative. Yet, many people never make it to the 5th cycle…or they get there only to interrupt it with an alarm clock. Thankfully, it doesn’t have to be this way. 

If you’re curious about improving your sleep or wondering why you don’t feel recovered upon waking – check out this quick article from our friends at, The Meno Clinic in Jackson Hole, Wyoming.  As always, let us know if you have any questions!
https://articles.healthrealizations.com//CenterForAdvancedMedicine/2020/02/17/5-Top-Insomnia-Myths-5-Secret-Sleepy-Solutions.aspx?SubscriberEmail=lynchbarry_kate@yahoo.com&tid=468004&utm_source=hri&utm_medium=email&utm_campaign=20200217&utm_content=CenterForAdvancedMedicine
Dr. Chris Kilfoil
Chiropractic Physician

A New Option To For Your Self-Care Routine

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All of us could be doing more to improve our health & well-being. A simple way to participate more in your own self-care is to practice moving your spine. Many of us go through life with stagnant postures and repetitive motions which can lead to a variety of painful conditions. Here is a simple move you can incorporate into your self-care routine. If you don’t currently have a self-care routine, this is also an excellent movement to begin with. You can practice it right now – no equipment needed (other than your spine ).

Try this as demonstrated, or modify it for either a seated or standing version. It’s the type of move that can be done daily, perhaps even a couple times each day.  This article recommends as many as you can do for 1 minute, which is fine – but, there is likely more benefit in slowing it way down. Extend the duration to 2-3 minutes, trying to focus on slow motion, high quality repetitions only! Let us know if you have any questions.

Good luck & enjoy!
https://www.healthline.com/health/fitness-nutrition/cat-cow-how-to#1
Dr. Chris Kilfoil
Chiropractic Physician

Cold And Flu Season Tips

It’s turning out to be a worse than average season of cold and flu!  As chiropractors, we are always trying our best to support general health and not just aid in injury recovery. The best thing you can do in the season of sickness is help keep your immune system strong.  Our scope of practice keeps us focused on natural means of doing this, so I wanted to share a few thoughts.
Get plenty of sleep. Sleep deprivation stresses the body and ultimately weakens your ability to fight off viruses. Get those 8 hours that you need.
Exercise regularly.  Getting a workout in at least a few times per week will help keep your body performing better. Of course, gyms also increase your risk of picking up germs, which leads me to the third recommendation…
Wash your hands regularly! Do your best to not touch your face and keep your hands clean.This simple practice will keep you much healthier. Simple soap and water is going to be your best option, as antibacterial soaps have been shown to support the development of superbugs.
Eat well and take the proper supplements. Clean foods will better fuel your body and keep your immune system in tip top shape. We are exposed to viruses and bacteria every day. If your immune system can fight harder, it will keep you feeling better. See the article below for some key supplements to take during the cold and flu season help keep you boosted.
https://fox6now.com/2020/01/15/foods-and-supplements-to-support-immunity-and-prevent-the-cold-and-flu/

Dr Rob

Lower Back Pain In The U.S.

Low back pain is one of the leading causes of disability in the U.S. and studies show that if you have injured your lower back in past, there is a 60% chance of experiencing another painful episode. Dr. Stuart McGill, professor emeritus, University of Waterloo and an expert of low back pain describes the following risk factors for low back pain; prolonged sitting, stationary postures for long periods of time, along with frequent bending, twisting, lifting, pushing/pulling and trying to generate power from your back. 

Unfortunately these actions are typical when shoveling snow and, to make matters worse, we have a 100% chance of encountering wet, heavy snow in our future.

Here is a quick link on how to protect you lower back as we persevere through the remainder of winter. 

https://handsdownbetter.org/holiday-shopping-advice-for-your-body/
Dr Chris Kilfoil

What Is The Most Abundant Protein In Our Bodies?

Collagen is the most abundant protein in our bodies. One of the simplest ways we can support our bodies need for collagen is by consuming bone broth. Here is a simple recipe, along with some of the benefits bone broth provides. https://menoclinic.com/slow-cooker-bone-broth/

1. Heal and seal your gut. A cup of bone broth a day can help with leaky gut syndrome, but it’s also good for protecting non-leaky guts, according to Jill Grunewald, a holistic nutrition coach and founder of Healthful Elements. The gelatin in the bones typically used for making broth (such as knuckles, feet, and other joints) is said to help seal up holes in intestines. (People who have leaky gut syndrome have a porous intestinal lining.) This “patching” can help ease chronic diarrhea, constipation, and even some food intolerances. 2. Protect your joints. Taking glucosamine supplements has long been used as a first line of treatment for people with joint pain, but it turns out that bone broth has glucosamine, too. Unlike pills, the broth offers other nutritional and health benefits that can help reduce pain. Chondroitin sulfate, which is found in the cartilage that protects joints, for example, has been shown to help prevent osteoarthritis.3. Keep your collagen strong. According to Daniel Auer, a holistic medicine doctor based in the San Francisco Bay Area, the real benefit of bone broth is the low-and-slow cooking process, which breaks down the bones and connective tissues of the meat. As you sip the broth, you take in collagen (a building block of cells found everywhere from your skin and bones to your brain) and gelatin (a form of collagen that aids digestion)—both of which he says are incredibly healing. Experts are torn on whether you can gain the skin-firming, joint-strengthening benefits of collagen by ingesting it, but studies have shown an improvement in skin’s elasticity and fine lines from collagen supplements. 4. Sleep better. Research has shown that glycine, found in bone broth, may help improve sleep and ward off fatigue.5. Support a healthy immune system. Because of bone broth’s high concentration of minerals, Mark Sisson, Maine native and author of The Primal Blueprint, goes as far as to call bone broth a “superfood” that can strengthen your immune system. 6. Increase bone strength. The phosphorus, magnesium, and calcium in the bones seep out into the broth, leaving you to sip all those essential nutrients for your own healthy bones.
Dr. Chris Kilfoil
Chiropractic Physician