balanced-life-chiropractic

Lower Back Pain Relief

Mon, 04 May 2026 20:46:01 GMT

Lower back pain is one of the most common health complaints, affecting people of all ages and lifestyles. While many treatments focus on temporary relief, lasting improvement comes from identifying and treating the underlying issue.

By focusing on the root cause of lower back pain , rather than just masking symptoms, individuals can achieve more effective and long-term results.

Why Lower Back Pain Keeps Coming Back

Many people experience recurring lower back pain because the true cause is never fully addressed.

Common reasons include:

Muscle imbalances
Poor posture
Spinal misalignment
Sedentary lifestyles
Repetitive strain

Without correcting these issues, pain often returns even after temporary relief.

Symptoms vs. Root Cause

Treating symptoms alone may provide short-term comfort, but it does not solve the problem.

Symptom-Based Treatment

Pain medications
Temporary rest
Heat or ice

Root Cause Treatment

Identifying structural issues
Improving alignment and movement
Strengthening supporting muscles

Addressing the root cause leads to more sustainable relief.

How Chiropractic Care Helps

Chiropractic care for lower back pain focuses on restoring proper alignment and function to the spine.

This approach can:

Reduce pressure on nerves
Improve mobility
Support natural healing
Address underlying imbalances

Rather than masking discomfort, chiropractic care works to correct the source of the pain.

Common Causes of Lower Back Pain

Understanding the source of your pain is key to effective treatment.

Spinal Misalignment

Misalignment can place stress on muscles and nerves, leading to discomfort.

Muscle Imbalances

Weak or tight muscles can affect posture and movement patterns.

Herniated or Bulging Discs

Disc issues can cause pain, stiffness, and nerve irritation.

Poor Posture

Sitting or standing improperly can strain the lower back over time.

The Importance of Movement and Strength

In addition to treatment, strengthening the body is essential for long-term relief.

Helpful strategies include:

Core strengthening exercises
Stretching routines
Postural correction
Regular physical activity

These habits support spinal health and reduce the risk of future pain.

When to Seek Professional Help

While mild discomfort may improve with self-care, persistent or severe pain should be evaluated by a professional.

Seek help if you experience:

Ongoing pain lasting more than a few weeks
Pain that worsens over time
Limited mobility
Pain radiating to other areas

Early intervention can prevent more serious issues.

A Long-Term Approach to Back Pain Relief

Lasting relief from lower back pain requires more than quick fixes. By focusing on the root cause and taking a proactive approach, individuals can improve both comfort and overall function.

Balanced Life Chiropractic Center provides personalized care designed to identify the source of pain and create treatment plans that support long-term health and mobility.

Postural Analysis: Fixing "Tech Neck" and Modern Desk Slouch.

Mon, 06 Apr 2026 18:51:38 GMT

Spending hours on phones, laptops, and desks has created a widespread issue known as tech neck . This modern posture problem affects everything from neck pain and headaches to long-term spinal alignment.

With the help of postural analysis , it is possible to identify imbalances, correct poor habits, and restore proper alignment. Whether you work at a desk all day or spend significant time on your phone, understanding how to fix desk posture can dramatically improve your comfort and overall health.

What Is Tech Neck and Why Is It So Common?

Tech neck refers to the strain placed on your neck and upper spine when your head consistently tilts forward while using devices.

For every inch your head moves forward, the pressure on your neck increases significantly. Over time, this can lead to:

Chronic neck and shoulder pain
Headaches and tension
Reduced mobility
Poor spinal alignment

Modern lifestyles make this issue extremely common, especially for those who work on computers or frequently use mobile devices.

What Is Postural Analysis?

Postural analysis is a method used to evaluate how your body aligns when standing, sitting, and moving.

A chiropractic postural assessment looks at:

Head positioning
Shoulder alignment
Spinal curvature
Hip balance
Overall body symmetry

This process helps identify the root cause of discomfort, rather than just treating symptoms.

Signs You May Have Tech Neck or Poor Posture

Many people experience symptoms without realizing posture is the cause.

Common signs include:

Forward head posture
Rounded shoulders
Upper back tightness
Frequent headaches
Neck stiffness after screen use

Recognizing these early warning signs allows you to take corrective action before the issue worsens.

How Postural Analysis Helps Correct Tech Neck

A detailed postural analysis provides a roadmap for correction by identifying exactly where imbalances occur.

From there, a targeted plan can include:

Chiropractic adjustments
Corrective exercises
Stretching routines
Ergonomic improvements

This personalized approach ensures long-term results rather than temporary relief.

Simple Ways to Fix Desk Slouch

Improving posture does not require drastic changes. Small adjustments can make a big difference.

Adjust Your Screen Height

Your screen should be at eye level to prevent your head from tilting forward.

Improve Your Sitting Position

Keep your feet flat, your back supported, and your shoulders relaxed.

Take Frequent Breaks

Stand up, stretch, and move every 30 to 60 minutes to reduce strain.

Engage Your Core

Maintaining slight core engagement helps support proper spinal alignment.

Best Stretches and Exercises for Tech Neck

Incorporating simple movements into your routine can help reverse the effects of poor posture.

Chin Tucks

Gently pull your head back to align it over your shoulders.

Chest Openers

Stretch your chest muscles to counteract rounded shoulders.

Upper Back Strengthening

Exercises that strengthen your upper back improve posture stability.

Consistency with these movements is key to lasting improvement.

The Role of Chiropractic Care in Posture Correction

While exercises and adjustments at home are helpful, professional care can accelerate results.

Chiropractic care can:

Realign the spine
Reduce tension and inflammation
Improve mobility
Support long-term posture correction

Combining professional care with daily habits creates the best outcome.

Take Control of Your Posture and Health

Poor posture is not just a cosmetic issue. It affects how your body functions every day. By addressing tech neck and desk slouch through proper postural analysis , you can reduce pain, improve mobility, and prevent long-term damage.

Balanced Life Chiropractic provides personalized care to help you restore alignment, correct posture, and feel your best in a world that constantly pulls you forward.

How Chiropractic Care Supports Better Sleep

Sun, 01 Mar 2026 12:00:30 GMT

Sleep is not just about rest. It is when your body repairs tissues, regulates hormones, resets your nervous system, and strengthens immunity. When sleep is disrupted, everything from mood to metabolism can suffer.

Many people struggling with insomnia, restless sleep, or chronic fatigue do not realize that spinal health and nervous system function may be contributing factors. This is where chiropractic care for better sleep becomes an important conversation.

The Connection Between the Spine and Sleep

Your spine protects your central nervous system, which controls nearly every function in the body, including sleep cycles.

When spinal misalignments occur, they may:

Increase muscle tension
Trigger inflammation
Disrupt nerve communication
Elevate stress responses

These disruptions can interfere with your body’s ability to fully relax at night.

By restoring proper alignment, chiropractic adjustments support nervous system balance and physical comfort, both essential for deeper sleep.

How Chiropractic Care Reduces Pain That Interrupts Sleep

Pain is one of the most common reasons people wake up during the night. Neck stiffness, lower back pain, and headaches can prevent the body from staying in restorative sleep stages.

Chiropractic treatment for back pain and neck pain relief can:

Reduce pressure on irritated nerves
Improve joint mobility
Decrease inflammation
Relax surrounding muscles

When discomfort decreases, the body can remain in deeper sleep cycles longer.

Regulating the Nervous System for Better Sleep

Your autonomic nervous system has two branches:

The sympathetic system, which activates stress responses
The parasympathetic system, which promotes rest and recovery

If stress remains elevated, your body stays in “fight or flight” mode, making it difficult to fall or stay asleep.

Regular chiropractic care helps regulate nervous system activity, encouraging the shift into the parasympathetic state necessary for quality sleep.

Improving Sleep Posture and Spinal Support

Sleep posture plays a major role in spinal alignment. Poor positioning can strain muscles and joints overnight.

During visits, chiropractors often provide guidance on:

Proper pillow support
Mattress considerations
Side vs back sleeping positions
Reducing pressure on the neck and hips

These adjustments support long-term sleep improvement naturally without relying on medication.

Stress, Tension, and Sleep Disruption

Chronic stress increases muscle tension and elevates cortisol levels. Elevated cortisol can delay melatonin production, which disrupts sleep onset.

By reducing muscular tension and promoting physical relaxation, chiropractic adjustments for stress relief help create an internal environment more conducive to rest.

Who May Benefit From Chiropractic Care for Sleep

You may benefit from chiropractic care for sleep problems if you experience:

Frequent nighttime awakenings
Tension headaches
Chronic neck or back discomfort
Restless legs
Stress related sleep disruption

Sleep improvement often becomes noticeable as the nervous system begins functioning more efficiently.

A Natural Approach to Restorative Sleep

Quality sleep affects every area of health, from mental clarity to immune function. Addressing spinal alignment and nervous system balance can remove barriers that prevent restorative rest.

Balanced Life Chiropractic supports patients throughout the Poconos with personalized chiropractic care designed to reduce tension, restore alignment, and help the body function at its best, including during sleep.

If you have been struggling with sleep, addressing the root cause may be the first step toward lasting improvement.

How Chiropractic Care Regulates Your Autonomic Nervous System

Sun, 01 Feb 2026 12:00:15 GMT

The nervous system controls nearly every function in the body, from breathing and digestion to heart rate and stress response. When this system becomes imbalanced, symptoms can appear throughout the body even without obvious injury. Understanding how chiropractic care regulates your autonomic nervous system helps explain why many people experience improvements in stress, sleep, digestion, and overall well-being through consistent chiropractic care.

What Is the Autonomic Nervous System

The autonomic nervous system controls involuntary bodily functions that occur without conscious effort. It is divided into two main branches:

sympathetic nervous system , responsible for the fight or flight response
parasympathetic nervous system , responsible for rest, recovery, and digestion

Balance between these two systems is essential for maintaining overall health.

How the Spine Influences Nervous System Function

The spine protects the spinal cord, which serves as the main communication pathway between the brain and the body. When spinal misalignments, often referred to as subluxations, occur, they can interfere with nerve signaling.

This interference may disrupt autonomic nervous system regulation , contributing to symptoms such as fatigue, muscle tension, digestive issues, and difficulty managing stress.

Chiropractic Adjustments and Nervous System Balance

Chiropractic adjustments are designed to restore proper spinal alignment and improve nervous system communication. By reducing mechanical stress on the spine, adjustments allow signals between the brain and body to flow more efficiently.

Research shows that chiropractic care can positively influence the balance between the sympathetic and parasympathetic systems, supporting healthier nervous system function.

Reducing Fight or Flight Overload

Chronic stress can keep the body locked in a prolonged fight or flight state. This constant activation of the sympathetic nervous system may contribute to anxiety, poor sleep, inflammation, and weakened immune response.

Chiropractic care helps calm this stress response by supporting parasympathetic activity, allowing the body to shift into a state of recovery and restoration.

Supporting Rest, Digestion, and Recovery

When the parasympathetic nervous system is functioning properly, the body is better able to digest food, regulate hormones, and repair tissues.

Many patients notice improvements in digestion, energy levels, and sleep quality after consistent chiropractic care due to improved nervous system regulation.

The Brain-Body Connection in Chiropractic Care

The spine acts as the main highway for information traveling between the brain and the body. Even small disruptions in spinal alignment can affect how efficiently this communication occurs.

By optimizing spinal movement and alignment, chiropractic care for nervous system health helps reinforce the brain-body connection essential for long-term wellness.

Who Can Benefit From Nervous System-Focused Chiropractic Care

People experiencing chronic stress, headaches, digestive concerns, sleep disturbances, or general tension may benefit from care focused on nervous system balance.

This approach supports overall function rather than simply addressing isolated symptoms.

Restoring Balance Through Chiropractic Care

Regulating the autonomic nervous system is essential for maintaining physical and mental health. When spinal alignment supports clear communication between the brain and body, the nervous system can function as intended. Balanced Life Chiropractor provides personalized chiropractic care designed to support autonomic nervous system balance , reduce stress responses, and promote long-term wellness through a healthier spine and nervous system connection.

Military Care: Protecting Those Who Protect Us

Tue, 17 May 2022 21:00:13 GMT

A recent study conducted dove into the lasting effects many military personnel experience during and after actively serving our Armed Forces.

When looking at a diverse demographic of males, females, and many different ethnicities, one thing in common for nearly all (86%): they suffered from lower back pain.

The study had these individuals performing functional movements and testing their ability to complete exercise and strength tasks. What became apparent rather quickly was that many of these individuals were having a difficult time completing these actions due to stiffness and pain, particularly in the lower back.

After categorizing these individuals based on their performances and also amount of pain, they were then put into trials of chiropractic care. This care included some stretching, as well as traditional adjustments to the spine and at times extremities.

Over several months these individuals were then re-evaluated by performing the same initial functional tests to see if any improvement could be noted.

The amazing discovery was that nearly all of the individuals suffering from pain and / or stiffness noted marked improvement after receiving chiropractic care.

This study proves many things, but the stand out keynotes are that our military personnel are beating themselves up on a daily basis. These are young individuals that are considered healthy, physically fit people who are tearing their bodies apart from grueling physical activities associated with protecting the land of the free. Additionally, this study also proves just how important regular chiropractic care is for maintaining proper function and mechanics of the body, which will ultimately keep health and function working at its highest level.

The biggest take away from this study should be to spread the word to others that there is help out there. People do not need to suffer with pain on a daily basis. We (chiropractic) can help!

Hard Habit to Break

Mon, 18 Apr 2022 19:50:38 GMT

We can all agree that establishing good habits can be a daunting task. It is usually filled with larger than life expectations, unrealistic goals for the time frame provided, and an affinity of stressing over it all when the plan falls apart at an Olympic record pace.

But, what if we could break down our new desires, goals, and plans into small digestible sections that can set us up for success rather than worry about where we are faltering?

Listed below are some tips and ideas to keep you on pace for establishing habits that will become ingrained into your life without hassle:

1. Break down your goals into small, realistic ideas. Remember Rome wasn’t built in a day and healthy habits won’t be created in a day either. By separating goals into small ideas they are far more attainable. So instead of getting up and deciding you are going to run a marathon, let’s get off the coach, put one foot in front of the other and simply get moving!

2. The 1% Rule! Imagine if you tried to be just 1% better today than you were yesterday. In one year’s time you will be exactly 365% better overall. Small efforts equal a huge sum of changes. Changes that are lasting and will become lifestyle rather than fad. They will withstand the tests of time.

3. Be surrounded by a healthy support system. Remember, we take on the characteristics of the top 3 people we are surrounded by, so be sure to choose your people wisely.

4. Give yourself grace. It is okay to NOT know all the answers. It is okay to bob and weave until you figure out where you are going and how you are going to get there. See #2. As long as we have a perceived amount of progress, it will keep us on track for long term changes to our life.

5. If you plan on changing your diet to include healthier options. Try doing them incrementally by choosing one new item a day or week to try incorporating into meals. These minor changes will be less daunting and can create very small improvements that overtime will become second nature to you and your family.

6. Remember to breathe. Breathing deeply is an excellent way to decrease stress, anxiety, and feelings of overwhelming nature. Try breathing from the diaphragm (coming from your stomach rather than your chest). It can clear much of the tension brewing in the body and rest your thoughts to be more positive in nature.

7. Celebrate the victories more often. No one said you had to wait to celebrate until the end when you reached your final goal. Celebrating the small victories are important to maintain the level of enthusiasm or drive to continue on task.

8. Finally, learn to enjoy the journey. It is the part that you will be in for the long haul anyway, so learning to embrace the hardships you face each day will certainly prepare you for all the good things coming your way.

Psoas Muscle: The Muscle of the Soul

Tue, 05 Apr 2022 16:36:38 GMT

The Psoas Muscle, also referred to as The Muscle of the Soul, holds onto traumatic experiences on a cellular level. Releasing it with the right yoga poses can help the body process through and release trauma responses that have been locked within for years.

Psoas, so huh?

First off, we have two of them. The psoas are muscles that originate at the 12th thoracic vertebrae (mid-back) and the 5th lumbar vertebrae (low back) on either side, run through either side of the pelvis, and insert at either side of the lesser trochanter of the femur (inner thigh bone at the hip). No other muscles in our body connect our torso to our legs - the psoas have a big responsibility! Their responsibility includes:

Flexing the hip joint - think about the action of bending one knee toward the chest; think about the action that occurs at the front of the hip when riding a bike, or walking up stairs
Flexing the torso - think, bending forward to pick something up off the ground
Stabilizing our spine - think, sitting with good posture or standing upright

The psoas muscles are also our deepest core muscles! We truly need our psoas for day-to-day functioning. A tense, restricted, tight, or neglected psoas can’t do its job and other muscles like the back and shoulders work overtime to compensate. This leads to low back pain, shoulder and upper back pain, pelvic pain, and overactive quadriceps muscles. The psoas also have a role in our breathing, as they attach to the diaphragm via connective tissue.

Reclined Knee to Chest Pose (Pavanamuktasana)

Begin by laying on your back. Use a rolled up towel underneath your neck if your head and neck need more support.
Bend both knees and place feet flat on ground. Pause and take five cycles of deep breath (1 inhale and 1 exhale = 1 cycle)
Keeping the left foot on the floor, gently bend the right knee into the chest and interlace your fingers around your right shin or back of thigh. (Optional: extend the left leg on the ground. Only take this option if it does not strain the lower back. We are releasing the psoas very effectively without adding this option).
Take 5-10 deep cycles of breath here.
Return to prep position: Both knees bent, both feet flat on ground, and take 5 cycles of deep breath before moving to the second side, drawing the left knee into the chest.

Note: This pose can also be done seated in a chair or standing, bending one knee at a time into the chest.

Wisdom Pose (Ajna Chakra Asana): More commonly called Child’s Pose (Balasana)

Come to a kneeling position with knees slightly apart and big toes touching. Try to untuck the toes so the tops of the feet are flat to the ground.
Lean torso forward. Stack one hand on top of the other and place the forehead on the hands. *If the hips cannot come to heels, no worries, place a folded up blanket or bolster between calves and backs of thighs or try the chair modification listed below
Allow your third eye (ajna chakra), the center of the forehead, to rest into the hands
Take 10 cycles of deep breath, allowing the rib cage to expand out and toward the inner thighs on the inhalation (like an accordion expanding), and allowing the rib cage to contact in on the relaxing exhalation

Note: This pose can also be done using a chair: Kneel facing a chair with padding (try a blanket) under your knees, if needed. Try keeping your hips connected to your heels as you lean forward and stack your hands on the seat of the chair. Lay your head on your hands. As mentioned above, if your hips cannot stay on your heels, place pillows or a blanket on top of your calves so that your hips can rest on these supports.

Posture UP!

Mon, 21 Mar 2022 14:48:41 GMT

What if I told you that the low back pain you are experiencing could be directly related to the position of your head while standing, walking, and sitting. Could it be that the body is exquisitely connected and any postures or movements that do not support the body working in unity can completely disrupt proper ergonomics and movements?

Ergonomic and movement strategies can improve posture and help prevent injuries.

Posture is the position in which we hold our bodies while standing, sitting, or lying down. Healthy posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Our everyday movements and activities can affect this alignment and put stress on joints and muscles, sometimes resulting in pain and potentially permanent damage if left unchecked over time. Utilizing proper ergonomic and movement strategies can help prevent these problems.

Why is Posture Important?

We do not consciously maintain our posture; instead, certain muscles normally do it for us. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining our posture. These postural muscles, along with others, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also help maintain our balance while we move.

A healthy posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture also:

Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

What Can Affect My Posture?

To maintain healthy posture, you need to have adequate and balanced muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural and movement habits at home and in the workplace and work to improve them, if necessary.

Poor posture and poor movement patterns can lead to excessive strain on our postural muscles and may even cause them to relax when held in certain positions for long periods of time. You can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.

Several contributing factors can put a strain on posture. The most common are stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning, leading to pain or overuse injuries in some cases.

Can I Improve My Posture?

Awareness of your posture, along with an understanding of healthy movement strategies, will help you consciously correct yourself. Your doctor of chiropractic can further assist you by recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing better postures during your work or recreational activities, reducing your risk of injury.

Ergonomic Considerations

How we hold and move our bodies every day, even while doing something as simple as sitting at a desk or standing in place, can have an impact on our posture. Below are some general ergonomic tips to help reduce the chance of pain and injuries:

While sitting at a desk:

Keep your feet on the floor or on a footrest, if they don’t reach the floor.
Don’t cross your legs. Your ankles should be directly in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.
Your knees should be at or below the level of your hips.
Adjust the backrest of your chair to support your low- and mid-back or use a back support.
Relax your shoulders and keep your forearms parallel to the ground.
Avoid sitting in the same position for long periods of time. Take breaks and move your body.

When standing:

Bear your weight primarily on the balls of your feet.
Keep your knees slightly bent.
Keep your feet about shoulder-width apart.
Let your arms hang naturally down the sides of the body.
Stand straight and tall with your shoulders pulled down and backward.
Tuck your stomach in.
Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
Shift your weight from your toes to your heels, or one foot to the other, if you must stand for a long time.

When lying down in bed:

Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your individual comfort should guide your choice.
Choose the right pillow, too. Special pillows are available to help with postural problems resulting from poor sleeping positions.
Avoid sleeping on your stomach.
Sleep on your side or back, which is often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.

Gut Health and What You Need to Know

Mon, 14 Mar 2022 14:27:29 GMT

Gut health is a hot topic currently on the wellness circuit. Our digestive tract is made up of billions of bacteria which aid in our digestion, absorption of nutrients, help strengthen our immune system, and even plays a role in our cognitive function. However, it is more confusing now, more than ever to figure out what you should and shouldn’t be using to help this microbiome thrive in your intestines. Here are a few tips and strategies to get you started on the right path toward optimal gut health:

First, what is the difference between a prebiotic and probiotic ? Prebiotics are specialized plant fiber that acts as a food for the good bacteria. This stimulates growth among the preexisting good bacteria. Probiotics are living strains of bacteria that add to the population of good bacteria already existing in your digestive system.

Where do we find these occurring naturally in food sources?

Probiotics:

Miso soup
Sauerkraut
Kimchi
Kombucha
Kefir (dairy and nondairy)
Pickled vegetables

( Keep in mind that pickles need to be unpasteurized to have probiotics)

Prebiotics:

Bananas
Onions
Garlic
Berries
Legumes
Beans
Peas
Oats
Jerusalem artichokes
Asparagus
Dandelion greens
Leeks
Apple skin
Chicory root

How do I benefit the most?

Before you start taking prebiotics and probiotics, there are a few things you should keep in mind to make sure they’re as effective as they could be. Make sure your probiotics are kept cold in the refrigerator — heat can kill them. They’re living organisms after all! You don’t have to worry about this with prebiotics.

Also, if you’ve recently taken antibiotics because of a bad infection, those can kill the good bacteria in your gut — not just the bad ones. So it’s worth repopulating after you’ve finished your treatment.

Finally, a word on supplements. Probiotic supplements are made to repopulate your gut with specific species of bacteria. The type, quality and quantity can change from brand to brand. To ensure you’re addressing what you want to address, you should research your condition and take the right probiotic to combat it. We offer an excellent source of supplements at the office that help get you started in feeling your best!

Headaches and the Role of Chiropractic

Mon, 07 Mar 2022 20:48:53 GMT

Headaches happen for lots of reasons. It can be hard to know what kind you have and what's causing it. But if it's related to a problem in your neck, there's a good chance it's a cervicogenic headache (CH).

One sign of CH is pain that comes from a sudden movement of your neck. Another is that you get head pain when your neck remains in the same position for some time.

Other signs may include:

Pain on one side of your head or face
Steady pain that doesn't throb
Head pain when you cough, sneeze, or take a deep breath
An attack of pain that can last for hours or days
Stiff neck -- you can't move your neck normally
Pain that stays in one spot, like the back, front, or side of your head or your eye

At times, a CH can also closely resemble a migraine. Some similar characteristics are:

Feel sick to your stomach
Throw up
Have pain in your arm or shoulder
Feel sick or uncomfortable in bright light
Feel sick or uncomfortable with loud noise
Have blurry vision

Sometimes a CH and migraine can happen at the same time.

Luckily, chiropractic is an excellent resource for tackling this troublesome issue. Through regular chiropractic care headaches including cervicogenic and migraines can be well managed. As of recent, there have been growing studies indicating that chiropractic adjustments are a safe, conservative, and effective way to manage these headaches. (Bryans R, Descarreaux M, Duranleau M, Marcoux H, Potter B, Ruegg R, Shaw L, Watkin R, White E. Evidence-based guidelines for the chiropractic treatment of adults with headache. J Manipulative Physiol Ther. 2011 Jun;34(5):274-89. doi: 10.1016/j.jmpt.2011.04.008. PMID: 21640251.)

We look forward to helping you take control back and start living life on your terms free of crippling headaches that are stopping you in your tracks.

Are you D-ficient?

Wed, 13 Jan 2021 15:47:49 GMT

Sunshine vitamin

Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.

Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.

Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus , and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones ( osteomalacia ) or fragile bones ( osteoporosis ).

Here are three more surprising benefits of vitamin D.

1. Vitamin D fights disease

In addition to its primary benefits, research suggests that vitamin D may also play a role in:

Reducing your risk of multiple sclerosis , according to a 2006 study published in the Journal of the American Medical Association
Decreasing your chance of developing heart disease , according to 2008 findings published in Circulation Trusted Source
Helping to reduce your likelihood of developing the flu , according to 2010 research published in the American Journal of Clinical Nutrition

2. Vitamin D reduces depression

Research has shown that vitamin D might play an important role in regulating mood and warding off depression . In one study , scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.

In another study of people with fibromyalgia , researchers found vitamin D deficiency was more common in those who were also experiencing anxiety and depression.

3. Vitamin D boosts weight loss

Consider adding vitamin D supplements to your diet if you’re trying to lose weight or prevent heart disease. You can find a great selection of vitamin D supplements on Amazon.com .

In one study , people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.

In another study , overweight people who took a daily vitamin D supplement improved their heart disease risk markers.

Beware of D-ficiency

Many factors can affect your ability to get sufficient amounts of vitamin D through the sun alone. These factors include:

Being in an area with high pollution
Using sunscreen
Spending more time indoors
Living in big cities where buildings block sunlight
Having darker skin. (The higher the levels of melanin, the less vitamin D the skin can absorb.)

These factors contribute to vitamin D deficiency in an increasing number of people. That’s why it’s important to get some of your vitamin D from sources besides sunlight.

The symptoms of a vitamin D deficiency in adults include:

Tiredness , aches and pains, and a general sense of not feeling well
Severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait
Stress fractures , especially in your legs, pelvis, and hips

Doctors can diagnose a vitamin D deficiency by performing a simple blood test. If you have a deficiency, your doctor may order X-rays to check the strength of your bones.

If you’re diagnosed with a vitamin D deficiency, your doctor will likely recommend you take daily vitamin D supplements. If you have a severe deficiency, they may instead recommend high-dose vitamin D tablets or liquids. You should also make sure to get vitamin D through sunlight and the foods you eat.

Food sources of vitamin D

Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:

Salmon
Sardines
Egg yolk
Shrimp
Milk (fortified)
Cereal (fortified)
Yogurt (fortified)
Orange juice (fortified)

It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help. Trusted Source

Is Your Body full of Toxins?

Mon, 28 Dec 2020 21:40:55 GMT

The new year is upon us, and is a perfect time of year for detoxification.

As the seasons change, many of us are motivated to do 'cleaning' in our homes and gardens. The same need applies to our bodies. When the body is detoxified, it can function more efficiently and gain resilience.

Physicians have been seeing increasing symptoms of toxicity in their patients over the last few decades. Hormone imbalances, obesity, mental fog, memory loss, fatigue, lack of vitality, metabolic syndrome, sleep disturbances are all manifestations of a toxic body.

Conventional medicine does not acknowledge toxicity as an important health issue, but numerous studies have shown this to be the underlying cause of many chronic symptoms experienced today, including the rising rates of cancer over the past two decades. A November 2015 article in the NY Times discusses the major risks of every day contaminants in our bodies and a statement made by the International Federation of Gynecology and Obstetrics claims that these toxins are interfering with reproductive health.

"Emerging evidence ties endocrine-disrupting chemical exposure to two of the biggest public health threats facing society -- diabetes and obesity," the Endocrine Society said in announcing its 50-page "scientific statement." It added that "mounting evidence also ties endocrine disrupters to infertility, prostate cancer, undescended testicles, testicular cancer, breast cancer, uterine cancer, ovarian cancer, and neurological issues. Sometimes these problems apparently occur in adults because of exposures decades earlier in fetal stages."

Endocrine disruptors are chemicals found in plastics, cosmetics, synthetic hormones injected into factory farm animals, as well as pesticides, which when consumed, mimic hormones that disrupt endocrine function in the body.

I compare these toxins to dirt in an engine. An engine cannot run well with dirt in it because its parts cannot make contact with one another. Our bodies can be likened to a biological engine. The collaboration and communication between four major systems in the body is critical to its proper function. These four systems are the endocrine or hormonal system, the immune system, the liver, and the gut. If any of these systems is compromised, the "bio-engine" will not run well. Toxins and hormone disruptors are like dirt in the engine of the body which interferes with the communication and collaboration between its major systems.

The liver is the detoxifier of the body. When it is overwhelmed with toxins, it cannot function to its full capacity - it cannot produce the anti-oxidants it is responsible for, that keep cancer at bay - nor can it detoxify fat soluble hormone disruptors easily. It cannot breakdown hormones like estrogen or insulin efficiently and their levels begin to build in the body. Furthermore, when it is busy detoxifying alcohol, it cannot perform its functions well either. It has been shown that women who drink one glass of wine per day have a ten-fold higher incidence of breast cancer than the general population. The incidence of many other cancers can also increase with alcohol consumption. This is likely because the liver becomes toxic with alcohol use which reduces its production of antioxidants. When the liver is overwhelmed, and fat soluble toxins accumulate in fat, they generate more fat. Many people in the U.S. have difficulty losing weight despite exercise and diet due to these fat soluble toxins that the body cannot easily release.

Toxin release by the body involves a process called glucuronidation , where toxins are released from the cells and made water soluble and eliminated by the kidneys. Without this process, toxins that are fat soluble remain in body fat. Although some detoxifying cleanses release these from fat, they are unable to eliminate them out of the body (as they do not engage the process of glucuronidation). This causes them to re-sequester in fat causing rebound weight gain. The most effective detoxifying cleanses engage the process of glucuronidation. They can eliminate toxins from the body for months at a time.

A diet that supports detoxification consists of plenty of organic, fresh vegetables and fruits and a moderate amount of water. Aerobic exercise is a great detoxifier as well as a good night's sleep. During sleep, the body regenerates itself. A broad spectrum probiotic, with at least 8 to 10 strains of organisms, enhances the process of nutrient absorption and is critical in decreasing inflammation in the body and stimulating serotonin production. Healthy gut flora has been shown to be critical for preventing inflammation and dementia, and can enhance healing when combined with detoxification.

Much of the information detailed above needs to become a common part of our pursuit of health. It can have a significant impact on the prevention and treatment of chronic diseases in our country and the world at large.

I encourage you to detoxify your body this Spring and take this very important step forward in reclaiming your health.

Common Doesn't Mean Normal.

Thu, 24 Dec 2020 18:53:05 GMT

Common Doesn't Mean Normal. #justsaying

There are many times in our lives when we will experience something unpleasant and oddly enough we will be told that it is common. For instance, have you ever experienced a headache? I would presume you have at sometime in your life. This is a typical symptom that has been deemed common.

Maybe you woke up and realized it is taking you a lengthy amount of time to get up, moving, and less stiff? I'm sure you have been told this is common with aging and to expect it? There is a strong possibility that at an appointment you have discussed your decline in physical abilities and were told that this is common and a natural regression in health?

Well I am here to tell you that common does not mean normal and common does not mean that you are sentenced to a life with these issues that will remain unresolved. There are many ways to create sustainable changes that will inevitably change what your "common" is through life. You just need to be moving closer to health instead away from it. By making small changes in your health, you can avoid common ailments and improve your livelihood to an entirely new level.

All things happen through our nervous system. This includes our body's ability to adapt, recover, and function better as a whole. We can either be moving closer to health or farther away based on some simple practices in our regular habits. One positive way to keep yourself healthy and moving closer to health is through chiropractic care. Adjustments tackle issues at the source, which are located in our spinal column and the nerves contained within it. By addressing these issues it will immediately have your body healing better.

We can merely put in average effort and get back average results, or we can show up and go the extra step and get what others won't, because they quit just shy of amazing.

Ultimately, common does not mean healthy and average will never give you anything superior to basic results. Take the time to commit to you and your body regularly and you will see it will pay you back in dividends.

Let’s talk about snow shoveling

Mon, 21 Dec 2020 02:21:16 GMT

Snow shoveling is one of the more common causes of back injuries during the winter months.

Snow shoveling is one of the more common causes of back injuries during the winter months. However, this type of injury is preventable if you know the best ways to remove snow without straining the back.

The following snow removal tips can help you to avoid low back injuries and pain during the snowy winter season.

Pick the Right Snow Shovel

An ergonomic snow shovel can help take some of the effort out of snow removal chores.
A shovel with a curved handle or an adjustable handle length will minimize painful bending, requiring you to bend your knees only slightly and arch your back very slightly while keeping the shovel blade on the ground.
A small, lightweight, plastic blade helps reduce the amount of weight that you are moving.

Warm Up Thoroughly

Cold, tight muscles are more prone to injury than warmed up, flexible muscles. Do your back a favor by warming up for five to ten minutes before shoveling or any strenuous activity.
Get your blood moving with a brisk walk, marching in place, or another full-body activity.
Then, stretch your low back and hamstrings (the large muscles in the back of the thigh) with some gentle stretching.
Limber up your arms and shoulders with a body hug that you hold for 30 - 60 seconds.

Use Ergonomic Lifting Techniques

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques:
Always face towards the object you intend to lift - have your shoulders and hips both squarely facing it.
Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight.
Keep your loads light and do not lift an object that is too heavy for you.
If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique).
Avoid twisting the back to move the snow to its new location - always pivot your whole body to face the new direction.
Keep the heaviest part of the object close to your body at your center of gravity - do not extend your arms to throw the snow.
Walk to the new location to deposit the item rather than reaching or tossing.
When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chances of injuring your low back.

Pace Yourself

Shoveling small amounts of snow frequently is less strenuous than shoveling a large pile at once.
If possible, removing snow over a period of days will lessen the strain on the back and arms.
In deep snow, remove a few inches off the top at a time, rather than attempting to shovel the full depth at once.
When shoveling, take a break for a minute or two every 10-15 minutes or if you feel overworked at any point. Use this opportunity to stretch your arms, shoulders, and back to keep them warm and flexible.

Keep Your Feet on the Ground

Slippery conditions while shoveling can lead to slipping and/or falls and strains that can injure your back.
Shoes or boots with good treads will help to minimize injuries from slipping.
Spreading sand, rock salt, or kitty litter on your sidewalk or driveway will increase traction and reduce the likelihood of slipping on the ice.

If Possible, Stop Shoveling - Use a Snow Blower Instead

When used correctly, a snow blower can put less stress on your low back than shoveling. Avoid stressing your back by using the power of your legs to push the snow blower while keeping your back straight and knees bent.

Keeping these guidelines in mind during the winter season will lessen the chances of developing new back problems or worsening your low back pain while shoveling, and hopefully make your winter a healthier and more enjoyable experience.

What Is the “Core?” and Why Must We Keep it Active?

Mon, 21 Dec 2020 02:14:57 GMT

Why Is the Core so Important?

There are many common misconceptions about the “core” even among fitness professionals. Most people probably think that the core is simply the abdominals, aka “6-pack.” However, the core is much more than that.

The core is the center of our body and it functions to stabilize the trunk while the arms and legs move during functional movements. When we view it this way, we see that the core actually includes:

Muscles that stabilize the hips.
The system of muscles that make up the torso (on the front, the sides, and the back of the body).
Muscles that stabilize the shoulders.

Why Is the Core so Important?

The core muscles have two main functions:

to spare the spine from excessive load and
to transfer force from the lower body to the upper body and vice versa. Having a strong, stable core helps us to prevent injuries and allows us to perform at our best.

Injuries to the spine tend to come from a combination of bending forward, side to side or rotating excessively. Back injuries are not usually linked to one specific incident (lifting something heavy), but rather to a history or excessive load with bad mechanics. In order to protect the back, ideally we want to create 360 degrees of stiffness around the spine as we move, run, jump, throw, lift objects and transfer force throughout our body. We do this when all of the muscles in our hips, torso and shoulders work together.

How Do We Build Core Stability?

There has been a strong movement away from traditional core exercises – sit-ups, crunches, side bends, etc. New research on the effectiveness and safety of these exercises shows that they may actually do more harm than good.

Instead of creating large ranges of motion through the trunk like these traditional exercises do, most health professionals have shifted to more functional exercises to enhance the stability of the hips, torso and shoulders. Here are some basic exercises that train these key areas and a few tips to keep in mind:

Forward plank – keep a straight line through the body, preventing the hips from sagging toward the floor. Side plank – maintain a straight line from your head to your heels in order to prevent side bending.
Hip thrust – while lying on your back, bend your knees to roughly 90 degrees and press your feet firmly into the floor. Squeeze the glute muscles to lift your hips off the floor, getting your shoulders, hips, and knees into a straight line.
Weighted carries – a great way to practice transferring force through the body. You can carry a weight in one or both hands and simply walk for a certain distance or time.The focus is on staying long through the body and not bending or twisting in any direction. These carries can be done with the weight by your side(s) or pressing the weight overhead and reaching for the sky!

Final Thoughts

Having a stable core is important for preventing injuries and also for enhancing performance in sports and other activities. Don’t worry about training specific muscles - they are ALL important for spinal stability. Think instead about how the body moves and how to challenge the core from bending and twisting too much in any direction. Having a neutral spine throughout the duration of the exercises is critical to executing them correctly and safely.

The muscles of the core are built for endurance, not for maximum strength, so it’s best to increase reps as strength improves. Finally, working with a fitness professional to help ensure safety and proper technique is recommended to help develop a core stability program that will deliver positive results.

Jump Start Your Fight Against Cold and Flu Season.

Mon, 21 Dec 2020 02:09:51 GMT

Elderberry: A Natural Remedy for Mild Colds and Flu?

Elderberries are one of my most-used go-to remedies for cooler months. The dried berries of the Sambucus nigra plant are naturally high in immune-boosting compounds that are specifically shown to help beat the cold and flu more quickly. They can be used to make a variety of remedies, and my favorite is this simple elderberry syrup.

Elderberry: A Natural Remedy for Mild Colds and Flu?

There is certainly a time and a place for conventional medicine and doctors visits. Unfortunately, there isn’t much that conventional medicine can do for a common cold or even a mild case of the flu.

If you or your child has ever had a rough case of the common cold or the flu, you know how miserable it can be. Especially for moms, it is awful to see your children feeling so bad and not be able to fix it. Thankfully, nature provides some remedies that can help avoid minor illnesses and shorten the duration if you do get them.

Black elderberries (Sambucus nigra) have been shown to help avoid these illnesses and speed recovery in those who already have them. I’ve also found that elderberries seem to offer some relief of discomfort during minor illnesses.

Benefits of Elderberry

Elderberries naturally contain vitamins A, B, and C and stimulate the immune system. Israeli researchers found that the complex sugars in elderberries support the immune system in fighting cold and flu. They developed several formulas based on these complex sugars that have been clinically shown to help ameliorate all kinds of cold/flu. In fact: Dr. Madeleine Mumcuoglu , of Hadassah-Hebrew University in Israel found that elderberry disarms the enzyme viruses use to penetrate healthy cells in the lining of the nose and throat. Taken before infection, it prevents infection. Taken after infection, it prevents spread of the virus through the respiratory tract. In a clinical trial, 20% of study subjects reported significant improvement within 24 hours, 70% by 48 hours, and 90% claimed complete cure in three days. In contrast, subjects receiving the placebo required 6 days to recover.

Are You Stretching Your Way to Health?

Mon, 21 Dec 2020 02:04:32 GMT

It's not enough to build muscle and achieve aerobic fitness. You need to think about flexibility, too.

Stretching can help. You may think of stretching as something performed only by runners or gymnasts. But we all need to stretch in order to protect our mobility and independence. "A lot of people don't understand that stretching has to happen on a regular basis. It should be daily," says David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital.

Why stretching is important

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.

Regular stretching keeps muscles long, lean, and flexible, and this means that exertion "won't put too much force on the muscle itself," says Nolan. Healthy muscles also help a person with balance problems to avoid falls.

Where to start

With a body full of muscles, the idea of daily stretching may seem overwhelming. But Nolan says you don't have to stretch every muscle you have. "The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh." Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week.

Find a physical therapist (your local Y is a good place to start) who can assess your muscle strength and tailor a stretching program to fit your needs. If you have chronic conditions such as Parkinson's disease or arthritis, you'll want to clear a new stretching regimen with your doctor before you start.

The cumulative effect of stretching

Stretching once today won't magically give you perfect flexibility. You'll need to do it over time and remain committed to the process. "It may have taken you many months to get tight muscles, so you're not going to be perfectly flexible after one or two sessions," says physical therapist David Nolan of Massachusetts General Hospital. "It takes weeks to months to get flexible, and you'll have to continue working on it to maintain it."

A hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position.

Proper execution

We used to believe that stretching was necessary to warm up the muscles and prepare them for activity. However, mounting research has shown that stretching the muscles before they're warmed up can actually hurt them. "When everything is cold, the fibers aren't prepared and may be damaged. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change," says Nolan. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.

Hold a stretch for 30 seconds. Don't bounce, which can cause injury. You'll feel tension during a stretch, but you should not feel pain. If you do, there may be an injury or damage in the tissue. Stop stretching that muscle and talk to your doctor.

References: Harvard Health Publishing , September 2019

Hydration is Key

Mon, 21 Dec 2020 01:57:34 GMT

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive.

Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live. No single formula fits everyone. But knowing more about your body's need for fluids will help you estimate how much water to drink each day. Health benefits of water Water is your body's principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work properly. For example, water:

Gets rid of wastes through urination, perspiration and bowel movements
Keeps your temperature normal
Lubricates and cushions joints
Protects sensitive tissues

Lack of water can lead to dehydration — a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. How much water do you need? Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids for men
About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks. What about the advice to drink 8 glasses a day? You've probably heard the advice, "Drink eight 8-ounce glasses of water a day." That's easy to remember, and it's a reasonable goal. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more. Factors that influence water needs You might need to modify your total fluid intake based on several factors:

Exercise

If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost through sweat.

Environment

Hot or humid weather can make you sweat and requires additional fluid intake. Dehydration also can occur at high altitudes.

Overall health

Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.

Pregnancy or breastfeeding

Women who are pregnant or breast-feeding need additional fluids to stay hydrated. The Office on Women's Health recommends that pregnant women drink about 10 cups (2.4 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters) of fluids a day.

Beyond the tap: Other sources of water You don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100 percent water by weight. In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks — such as coffee and soda — can contribute to your daily water intake. But water is your best bet because it's calorie-free, inexpensive and readily available. Sports drinks should be used only when you're exercising intensely for more than an hour. These drinks help replace electrolytes lost through perspiration and sugar needed for energy during longer bouts of exercise. Energy drinks are different from sports drinks. Energy drinks generally aren't formulated to replace electrolytes. Energy drinks also usually contain large amounts of caffeine or other stimulants, sugar, and other additives. Staying safely hydrated Your fluid intake is probably adequate if:

You rarely feel thirsty
Your urine is colorless or light yellow

A doctor or registered dietitian can help you determine the amount of water that's right for you every day. To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:

Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
Drink water before, during and after exercise.
Drink water if you're feeling hungry. Thirst is often confused with hunger.

Although uncommon, it's possible to drink too much water. When your kidneys can't excrete the excess water, the sodium content of your blood is diluted ( hyponatremia ) — which can be life-threatening. Athletes — especially if they participate in long or intense workouts or endurance events — are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.