Move with Freedom: Natural Strategies for Healthy Joints

Remember that time you went a little overboard on that weekend hike, and by Monday morning, your knees felt like they belonged to your grandparents? Yeah, me too.

The Centers for Disease Control and Prevention (CDC) reports over 54 million adults in the US have been diagnosed with arthritis. That's a staggering 23% of the population! [1] While there's no one-size-fits-all solution, there are ways to support your joints and keep them moving smoothly.

• Nutrient-rich foods that nourish your joints

• Low-impact exercises that strengthen and protect

• Lifestyle habits that promote joint health

Fueling Your Joints: A Nutritional Powerhouse

Our bodies are incredible machines, and just like any machine, they need the right fuel to function optimally. When it comes to joint health, certain nutrients play a starring role. Here are some key dietary heroes to add to your plate:

• Omega-3 Fatty Acids: These superstars fight inflammation, which can be a major contributor to joint pain. Fatty fish like salmon, mackerel, and sardines are excellent sources [2]. Flax seeds, walnuts, and chia seeds are plant-based options [2].

• Calcium and Vitamin D: This dynamic duo is essential for strong bones, which provide a strong foundation for your joints. Dairy products, leafy greens, and fortified foods are good sources of calcium, while sunlight and fatty fish are your best bets for vitamin D [3].

• Vitamin C: This antioxidant powerhouse helps protect your joints from damage and may even slow the progression of osteoarthritis [4]. Think citrus fruits, bell peppers, and broccoli!

• Lean Protein: Protein is the building block of healthy muscles, which support and stabilize your joints. Lean meats, poultry, fish, beans, and lentils are all excellent choices [5].

Moving with Ease: Low-Impact Exercises for Happy Joints

Exercise is crucial for overall health, but high-impact activities can put stress on your joints. The good news? There are plenty of low-impact exercises that strengthen your muscles and improve joint flexibility without the high-impact. Here are some fantastic options:

• Walking: It's simple, effective, and free! Aim for at least 30 minutes of brisk walking most days of the week [6].

• Pilates: is a gentle workout that strengthens your core and improves flexibility. It's kind on your joints, making it perfect for beginners or those recovering from injuries.

• Yoga: This mind-body practice improves flexibility, strength, and balance, all contributing to healthy joints [7].

• Low-impact weight lifting: This involves exercises where one foot always stays in contact with the ground. Examples include squats, lunges, and dumbbell rows. These exercises put less stress on your joints.

Remember, it's important to listen to your body. Start slowly, gradually increase intensity, and don't hesitate to modify exercises if you feel any pain.

Habits for Healthy Joints: Beyond the Plate and the Gym

Our daily habits play a significant role in joint health. Here are some lifestyle tweaks that can make a big difference:

• Maintaining a Healthy Weight: Excess weight stresses your joints, particularly your knees and hips. Aiming for a healthy weight can significantly reduce joint pain [8].

• Managing Stress: Chronic stress can worsen inflammation and contribute to joint pain. Relaxation techniques like deep breathing, meditation, and yoga can be helpful [9].

• Getting Enough Sleep: When you're well-rested, your body has a chance to repair and rebuild tissues, including those in your joints [10]. Aim for 7-8 hours of sleep each night.

• Maintaining Good Posture: Proper posture keeps your joints aligned and reduces stress on them. Focus on sitting up straight, keeping your shoulders back, and engaging your core muscles.

Conclusion: Your Journey to Happy Joints Starts Now!

Taking care of your joints doesn't have to be complicated. By incorporating these natural strategies into your life, you can keep your joints healthy, mobile, and ready for all your adventures. Remember, consistency is key! Make these practices a part of your routine, and you'll be well on your way to enjoying pain-free movement for years to come. Ready to take the first step towards healthier joints? Schedule with our team of experts at Strive Total Wellness today! We'll help you develop a personalized plan to keep you moving with ease!

Disclaimer: This blog post provides general information and shouldn't be taken as medical advice. Always consult with your doctor before starting any new exercise program or making significant changes to your diet.

Travel Well This Summer: Tips to Stay Healthy on the Go

Imagine this: you've booked your dream vacation, a perfect escape to exotic beaches or a thrilling adventure through ancient ruins. You pack your bags, daydream about turquoise waters or cobblestone streets, but a nagging worry creeps in - what if you get sick and miss out on all the fun?

Fear not, fellow traveler! A study by the Centers for Disease Control and Prevention (CDC) found that 1 in 5 travelers get sick abroad [1]. But with a little planning and some smart practices, you can significantly reduce your risk of getting sick and ensure your summer is filled with unforgettable memories, not missed adventures due to illness.

This guide will equip you with the knowledge and tools to stay healthy on your summer travels, from hydration hacks to smart sun protection strategies. So, let's dive into the world of healthy travel and ensure your summer escape is everything you dreamed of!

Hydration Hero:

Staying hydrated is crucial for overall health, but even more so when traveling. Different climates, increased activity levels, and airplane travel can all contribute to dehydration. A study published in the Journal of Wilderness Medicine found that dehydration can significantly impair cognitive function and physical performance [2].

Tips:

• Pack a reusable water bottle: This allows you to refill easily and avoid single-use plastic waste. Aim to drink throughout the day, not just when you feel thirsty.

• Download a hydration app: These apps can help you track your water intake and set reminders to drink.

• Embrace local fruits and vegetables: Many fruits and vegetables have high water content, making them a delicious and hydrating way to stay cool and replenish electrolytes.

• Utilize electrolytes: Electrolytes are minerals that help your body absorb and retain fluids. They help draw water into your cells, which is essential for proper hydration.

Food Fighter:

Airplane meals and unfamiliar cuisine can tempt you to stray from your healthy habits. However, a balanced diet is key to maintaining your immune system and avoiding travel-related tummy troubles.

Tips:

• Research your destination's food safety guidelines: The CDC website offers excellent resources on food safety for travelers [3].

• Pack healthy travel snacks: Nuts and fresh produce can provide quick and nutritious options when you're on the go.

• Be mindful of street food: While it can be a delicious way to experience local culture, use caution when it comes to street vendors. Opt for well-cooked options and avoid anything that seems unhygienic.

Sun Smart:

Sunburns are not just uncomfortable; they can also weaken your immune system, making you more susceptible to illness.

Tips:

• Apply sunscreen liberally and reapply often: Opt for a broad-spectrum sunscreen with SPF 30 or higher, and reapply every two hours, or more frequently if swimming or sweating.

• Seek shade during peak sun hours: Between 10 am and 4 pm, the sun's rays are the strongest. Plan your activities around these times and take advantage of shade whenever possible.

• Cover up: Wear lightweight, long-sleeved clothing and a wide-brimmed hat for added protection.

Sleep Savior:

Travel can disrupt your sleep schedule, leaving you feeling groggy and vulnerable to illness. Aim for consistent sleep patterns as much as possible.

Tips:

• Adjust your sleep schedule gradually: If you're traveling across time zones, start adjusting your sleep schedule a few days before your departure.

• Create a relaxing bedtime routine: Pack familiar items like your favorite pillow or a calming sleep app to help you unwind before bed.

• Minimize screen time before bed: The blue light emitted from electronic devices can interfere with sleep quality.

Travel Well, Worry Less:

Following these tips and staying informed about your specific destination's health recommendations can significantly reduce your risk of getting sick and ensure your summer travels are filled with health, happiness, and unforgettable memories.

However, consider scheduling a consultation with our team at Strive Total Wellness for optimal well-being before, during, and after your trip. We can offer personalized travel health advice, discuss any pre-existing conditions, and ensure you're in peak shape to conquer your travel goals!

Don't wait until the last minute - contact Strive Total Wellness today and let's get you ready for a healthy and adventurous summer!

Unlocking Mobility: The Graston Technique Explained

Remember that time you pushed yourself a little too hard at the gym, and the next day you woke up feeling like a rusty tin man? Maybe it was a lingering pain from an old injury that just wouldn't seem to go away. Graston Technique may be right for you — let's dive deeper into the science behind this technique and how it might benefit you.

What is the Graston Technique?

Developed by David Graston, a former athlete himself, the Graston Technique is a form of instrument-assisted soft tissue mobilization (IASTM) that utilizes stainless steel instruments to identify and address abnormalities in soft tissue. By applying friction with these tools, therapists aim to break down adhesions and scar tissue, increase blood flow to the area, and promote healing. [1]

This is where the science comes in. The Graston Technique is a form of Instrument Assisted Soft Tissue Mobilization (IASTM) that uses specifically designed tools to target scar tissue, muscle adhesions, and other soft tissue restrictions. Studies have shown that it can be up to 90% effective in improving pain and function for a variety of conditions [1].

Benefits Backed by Science

While more research is always needed, several studies have found promising results for the Graston Technique. A 2015 literature review published in the Journal of Strength and Conditioning Research looked at 22 studies on IASTM, including Graston Technique. The analysis concluded that IASTM was likely effective for reducing pain and improving function in people with various musculoskeletal conditions. [2]

Another study, investigated the use of Graston Technique for chronic low back pain. The researchers found that patients who received Graston Technique along with exercise therapy experienced significantly greater pain reduction and functional improvement compared to those who only received exercise therapy. [3]

Faster Recovery, Reduced Pain, and More: Potential Advantages of Graston Technique

So, what exactly can you expect from Graston Technique? Here are some of the potential benefits:

• Faster recovery times: A key advantage of Graston Technique is the potential to accelerate healing. Studies suggest it can help you get back to your activities quicker by promoting tissue repair and reducing inflammation.

• Reduced pain: By breaking down scar tissue and promoting blood flow, Graston Technique can help alleviate pain and improve your range of motion.

• Less reliance on medication: The pain-relieving effects of Graston Technique may allow you to reduce your dependence on pain medication.

• Improved flexibility and range of motion: By addressing restrictions in soft tissue, Graston Technique can help you move more freely and with less discomfort.

Important Considerations

While Graston Technique offers a range of potential benefits, it's not a magic bullet. The treatment may cause some bruising or discomfort, and it's important to find a certified Graston Technique practitioner to ensure proper application. It's also important to note that Graston Technique is often used in conjunction with other treatment modalities, such as exercise therapy, for optimal results.

Conclusion

The Graston Technique is a promising approach for those seeking to recover from injuries and improve their overall musculoskeletal health. With its focus on promoting tissue healing and reducing pain, it can be a valuable tool in your rehabilitation journey. If you're struggling with chronic pain or limited mobility, it might be worth exploring this innovative approach to soft tissue treatment — contact us today to schedule!

Shedding Pounds or Building Muscle? How InBody Can Help You See Beyond the Scale!

Imagine this: You've been diligently following a workout plan and a healthy diet for a few months now. Stepping on the scale this morning, you see a number you weren't expecting. Disappointment washes over you. Have all your efforts been in vain?

This is a common scenario for many people focused solely on weight loss. The truth is, the number on the scale doesn't tell the whole story. What if you've actually been gaining muscle while shedding fat? That would be a win, wouldn't it?

This is where InBody composition analysis comes in. InBody devices use bioelectrical impedance analysis (BIA) technology to provide a more comprehensive picture of your body composition. Let's dive deeper and explore how InBody can help you track your fitness journey beyond the limitations of the scale.

Body Composition: Beyond Just Weight

Our bodies are intricately composed of various elements: muscle, fat, water, and bone minerals. While weight tells you the total pounds you carry, body composition analysis breaks down this weight into its components. This is crucial because muscle tissue weighs more than fat tissue, even though they occupy the same space. According to the National Institutes of Health [1], a healthy body composition includes a higher percentage of muscle mass and lower percentage of body fat. Muscle burns more calories at rest than fat, meaning a more muscular individual will have a higher metabolism and burn calories more efficiently [2].

What Can You Learn from an InBody Analysis?

An InBody analysis provides a wealth of data points that can be incredibly helpful for anyone focused on fitness and health goals. InBody devices use BIA technology to send a small, safe electrical current through your body.

Here are some key metrics:

• Skeletal Muscle Mass (SMM): This metric reveals the amount of muscle tissue in your body. Building muscle mass is crucial for boosting metabolism, improving strength, and achieving a toned physique [3].

• Body Fat Percentage (BFP): BFP refers to the percentage of your body weight that is fat. While some fat is essential for bodily functions, keeping BFP within a healthy range is important for overall health [4].

• Segmental Lean and Fat Analysis: InBody devices can analyze body composition in different segments of your body, like arms, legs, and torso. This helps identify areas where you might need to focus your training efforts.

How InBody Data Can Help You Achieve Your Goals

Understanding your body composition allows you to set more specific and achievable fitness goals. Here's how:

• Track Progress: By monitoring changes in SMM, BFP, and other metrics over time, you can gauge the effectiveness of your workout and diet plan.

• Identify Areas for Improvement: If your InBody analysis reveals a muscle imbalance or higher fat percentage in a specific area, you can adjust your exercise routine to target those areas.

• Stay Motivated: Seeing your muscle mass increase and body fat percentage decrease can be a powerful motivator to stay on track with your fitness journey.

In Conclusion

InBody analysis offers a valuable tool for anyone taking control of their health and achieving their fitness goals. By looking beyond the scale and understanding your body composition, you can make data-driven decisions and celebrate progress that might otherwise be missed. Schedule today to check your body composition with the InBody!

Battling the Sniffles: Explore Acupuncture for Allergy Season

Have you ever imagined a world where springtime doesn't come with itchy eyes, runny noses, and non-stop sneezing? For millions of allergy sufferers, this might seem like a distant dream. But what if there was another approach to deal with allergies? There is a growing interest in acupuncture, an ancient practice that may help in the battle against allergies. This alternative approach involves tiny needles and a holistic philosophy.

While the idea of needles might send shivers down your spine, research suggests acupuncture may offer some relief for allergy sufferers. Research studies have found that acupuncture provided statistically significant improvements in allergic rhinitis symptoms compared to a sham control group.

The Burden of Seasonal Allergies:

Seasonal allergies, also known as allergic rhinitis, affect a staggering 20% of adults and 8% of children in the United States alone, according to the Asthma and Allergy Foundation of America. These allergies arise when the body's immune system overreacts to harmless airborne particles like pollen, triggering an inflammatory response. Acupuncture, rooted in Traditional Chinese Medicine, aims to restore balance in the body's energy flow, potentially influencing the immune response.

Promising Research and Areas of Exploration:

TCM views allergies as imbalances in the body's energy flow, known as "Qi." Acupuncture aims to restore this balance by inserting thin needles into specific points along meridians. Meanwhile, herbal formulas are customized based on individual symptoms and underlying imbalances. These formulas may include herbs known for their anti-inflammatory and immune-modulating properties.

There have been multiple studies investigating the potential benefits of acupuncture for allergies. One study from 2016, which was published in "Evidence-Based Complementary and Alternative Medicine," discovered that combining acupuncture with standard allergy medication was more effective in reducing symptoms than medication alone. Another meta-analysis from 2017, which was published in "Acupuncture in Medicine," suggested that acupuncture might be especially useful in improving nasal congestion and conjunctival symptoms associated with allergic rhinitis.

Considering Acupuncture for Allergies?

If you're interested in exploring acupuncture as a potential complementary therapy for your allergies, book a consultation today! Our licensed acupuncturists can discuss your individual needs, assess your suitability for treatment, and develop a personalized plan.

Citations:

• Asthma and Allergy Foundation of America: https://aafa.org/allergies/allergy-facts/

• Evidence-Based Complementary and Alternative Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808404/

• Acupuncture in Medicine: https://pubmed.ncbi.nlm.nih.gov/28739243/

Cracking the Mystery: What is a Chiropractic Adjustment?

Have you heard that satisfying "pop" during a chiropractic adjustment? You may be curious about what exactly that noise is. Don't worry, you're not alone! Chiropractic care is often shrouded in mystery, with many people wondering what adjustments entail and whether you’re the right candidate for them.

In this blog post, we'll clarify the chiropractic adjustment, explaining what it is, how it works, and what you can expect during a typical appointment.

What is a Chiropractic Adjustment?

A chiropractic adjustment is a controlled, targeted movement of a joint that aims to restore proper alignment and function to the joint, which can help alleviate pain, improve mobility, and enhance overall well-being.

Imagine your joints are like hinges on a door. When a hinge gets misaligned, the door can stick or become difficult to open. Similarly, when a joint in your body gets misaligned it can lead to pain, stiffness, and decreased range of motion. A chiropractic adjustment is like a gentle recalibration of that hinge, helping to restore proper alignment and function to the joint.

How Does a Chiropractic Adjustment Work?

Your first appointment will involve a detailed examination with the chiropractor, where they will discuss your medical history, symptoms, and any concerns you may have. They will also perform a physical examination to assess your posture, range of motion, and any areas of tenderness. Based on their findings, the chiropractor will develop a personalized treatment plan, which may include chiropractic adjustments, other therapeutic modalities like massage or heat therapy, and lifestyle recommendations.

It's important to note that chiropractic adjustments are not painful. Chiropractors use a variety of techniques to perform adjustments, depending on the specific joint being targeted and the patient's individual needs.

During the adjustment, you may feel a popping or cracking sound, which is simply the release of gas such as carbon dioxide from the joint. This is a sign that the adjustment was successful.

Is Chiropractic Right for You?

Chiropractic care can be beneficial for a variety of conditions, including:

· Back pain

· Neck pain

· Headaches

· Joint pain

· Sciatica

· Sports injuries

If you're experiencing any of these conditions, or if you simply want to improve your overall health and well-being, chiropractic care may be a good option for you.

Chiropractic adjustments are a safe and effective way to improve your joint health and function. With the right approach, chiropractic care can help you feel your best and live a pain-free life.