The hips widen at about the 10th to 12th week of pregnancy. This is the answer to a common question asked by expecting mothers. It is around this time that the body releases a hormone called relaxin, which is designed to loosen pelvic ligament fibers and widen the cervix. A woman’s hips are normally wider than a man’s to facilitate the passing of a newborn through the birthing canal. The widening of the hips is one of the most notable changes a pregnant woman will see throughout her pregnancy.

Do Hips Become Wider During Pregnancy?

Yes, but given that every woman is built differently, there isn’t a general guideline that applies to everyone. However, most women experience similar markers during pregnancy as their hips widen.

Will My Hips Return to Their Pre-Pregnancy Size?

Since it took a whole nine months to transform the body in preparation for birth, it usually takes about 6 to 12 months to see it fully return to its normal size.

Why Do My Hips Widen When I’m Pregnant?

Your hips widen during pregnancy to prepare the body for the growing fetus and birth. As the fetus grows and a woman starts to carry a heavier load, the widening of the hips helps shift her center of gravity. This change provides a stable base that supports the weight gain and the new form the body adopts.

In addition, wider hips also allow the uterus to expand and the pelvic muscles to accommodate the passage of the fetus during birth. The bottom line is that wider hips make carrying and giving birth to a baby easier.

What Can Cause Hip Pain During My Pregnancy?

The main reason why women may experience hip pain during the 2nd and 3rd trimesters is the release of relaxin. This hormone is secreted after a woman ovulates as she prepares for a potential pregnancy. When she becomes pregnant, the levels of relaxin continue to rise.

Because relaxin loosens connective tissues in the hip joints, the increased flexibility makes the muscles overcompensate as the connective tissues adapt to the maximized range of motion. Joint tissues and surrounding muscles are overexerted and wear out causing pain.

What is Symphysis Pubic Dysfunction?

The pubic symphysis is the anatomical term for the joint between the right and left pelvic bones. Symphysis pubis dysfunction is made up of a group of symptoms a pregnant woman experiences as the pubic symphysis increases its range of motion.

Symptoms may manifest from mild discomfort to shooting pain. Pain varies depending on how weight is distributed and the way a woman moves her body. Commonly, most women experience an increase in the level of pain until it is time for delivery.

What is Sacroiliac Joint Pain?

Some pregnant women can experience sacroiliac joint pain, which is characterized by discomfort in the lower back and buttocks. In some cases, the pain can also be felt in the thighs and legs.

The sacroiliac joints connect the sacrum to the pelvis. Again, the relaxin hormone is the main reason why pregnant women may experience this condition. There are various ways in which a woman can alleviate this type of pain including wearing a maternity support belt and doing physical therapy.

What is Pelvic Girdle Pain (PGP)?

Not all pregnant women experience pelvic girdle pain. Those that do experience a group of symptoms that are caused by the stiffening of pelvic joints. A waddling gait or difficulty walking is one of the characteristics of PGP. Symptoms are more likely to be felt during straddle movements such as getting in and out of the bathtub.

What Does it Mean to Have Childbearing Hips?

Simply put, childbearing hips describe a woman’s pelvic structure that is characterized by wide hips. It is an expression used to describe the hips of women who have wider or larger hips than most. Women vary greatly in shape and size, thus not all women may have childbearing hips.

What is a Gynecoid Pelvis?

The gynecoid pelvis is used to characterize the hip area of a man or a woman that features a feminine shape. The bone structure is wider, more delicate, and lower compared to a masculine pelvis.

It also displays a wider and more round angle of the pubic arch as women usually have. A gynecoid-shaped pelvis is considered to be the most beneficial for delivering a baby.

What is an Anthropoid Pelvis?

A deep and narrow pelvis is classified as an anthropoid type because it is oval. This elongated form allows for more room from front to back. However, because it is narrower than the gynecoid type pelvis, it may make labor lengthier.

What is an Android Pelvis?

A pelvis that is android in shape looks like a male pelvis. The shape is like a wedge or heart and it is much narrower than a gynecoid type pelvis. Because of its narrow shape, labor is very difficult and slows down the baby’s passage through the birth canal. A longer delivery can trigger the need for a C-section.

What is a Platypelloid Pelvis?

Also known as a flat pelvis, a platypelloid pelvis is found to be the least common type. It is oval like the anthropoid type pelvis, but shallow. This shape makes vaginal birth challenging and may trigger the need for a C-section as the baby has difficulty passing through the birth canal.

Why Do Childbearing Hips Allow an Easier Delivery?

Wider hips make it easier for the pelvic joints to expand as a baby passes through the birth canal. Childbearing hips are more round, open, and wide – all of which give a baby plenty of room during labor.

How Can I Treat Hip Pain?

You may attempt to alleviate hip pain with the following therapies:

• Exercises
• Acupuncture
• Warm Baths and Compresses
• Chiropractic care
• Aspirin
• Acetaminophen
• Nonsteroidal anti-inflammatory drugs (NSAIDs)

When is Medical Intervention Necessary?

If basic remedies don’t alleviate hip pain and it starts to disturb your daily activities, it’s best to see your physician. Your OB/GYN will provide you with effective therapies while maintaining a safe pregnancy.

Use Soothing Warm Compresses

Warm compresses are a great way to relieve hip pain during pregnancy. Apply warmth to the hip joints to increase blood flow and relax muscles. You may use a heating pad or hot water bottle to soothe muscle spasms.

Pregnancy or Pelvic Belts

Pregnancy or pelvic belts help relieve hip, back, and abdominal pain during pregnancy. They offer support by wrapping around your back and hips providing much-needed compression. The belt allows pressure to be distributed evenly and supports the joints while also providing support to the growing abdomen.

Choose a Supportive Sleeping Position

During pregnancy, you may find yourself having fewer choices for sleeping positions. Although side sleeping may be your favorite position during pregnancy, it contributes to hip pain. To alleviate pressure on your hips while side sleeping, place pillows between your knees to provide alignment and support.

Physical Therapy

A physical therapy regimen can be started even before you become pregnant. By the 2nd trimester, hip pain becomes common and you should certainly make physical therapy part of your daily care.

Hip-Opening Exercises to Practice During Pregnancy

Practicing exercises that help to open your hips during pregnancy will allow you to enjoy your delivery much more. The following exercises will help you achieve more flexibility, reduce achy muscles and joints, help you relax, and prepare you for childbirth.

Open Your Pelvis With Squats/Garland Pose

Squats will make your thighs stronger and will open your pelvic area to prepare you for delivery. Some health experts suggest doing approximately 300 squats daily to deliver your baby quickly. When you perform squats, be sure your ankles, knees, and hips are squared and aligned while making sure your knees don’t go past your feet as you bend them.

Hip Flexor Stretch

As you stretch your hip flexors, be sure to support with a towel under your knee while keeping your spine erect. Repeat stretch at least three times and hold it for 30 seconds.

Pigeon

The pigeon pose will open your hips as the hip flexors and lower back are stretched. It will help you increase flexibility and mobility.

Figure 4

While laying on your back, the figure 4 exercise will give you a deep stretch of your hips and buttocks.

Seated Straddle

The seated straddle position provides a big stretch to your hips, legs, shoulders, and arms.

FAQ

Will my hips widen during pregnancy?

Yes, the hips certainly become wider as the pregnancy progresses.

What trimester do hips widen?

Hips start to widen at the 2nd trimester and continue to widen into the 3rd trimester.

Will hips go back after pregnancy?

After giving birth, most women will start to see their hips return to their pre-pregnancy size after approximately 12 weeks and will continue to transform in the next 6-12 months.

Does it hurt when your hips widen during pregnancy?

Yes, however, relieving your body from hip pain during pregnancy can be achieved by consistent exercise and other therapies.

Do your hips widen if you have a C-section?

Hips widen during pregnancy regardless whether you have a C-section or natural birth.

How to shrink hips after pregnancy?

A series of exercises along with nutritious diet will aid in shrinking your hips after pregnancy.

The post When Do Hips Widen During Pregnancy? appeared first on Healing Hands Chiropractic.

The Amino Diet, also known as a low glycemic diet is a well-researched, natural, and safe nutrition program for weight management. The protein-centered diet focuses on consuming foods and supplements that contain all nine essential amino acids.

The amino diet has become an effective way to lose weight rapidly in a healthy way.
Statistical research forecasts the overweight population in the United States to reach 76% by 2025. Although obesity is a worldwide phenomenon, the United States experiences a higher prevalence than in other parts of the world largely due to our diet. The amino diet has become a popular alternative to dangerous bariatric surgeries and fad diets that are sometimes ineffective.

The post What is the Amino Diet? appeared first on Healing Hands Chiropractic.

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You’ve probably seen chia seeds on the shelf of your local grocery store, but you may not know how to use them or what benefits of chia seeds are provided. Chia seeds are very versatile, affordable and they can help promote an overall sense of well-being. From heart health to preventing cancer, chia seeds are something you should consider working into your daily meal planning. How can you incorporate chia seeds into your diet?

What Exactly are Chia Seeds?

Chia seeds come from the Salvia hispanica plant which is part of the mint family. Originating in Central America as part of the Aztec diet, they are now a popular part of the American diet. Thanks to their high levels of omega-3 fatty acids, fiber content and mineral content (iron, zinc, magnesium and calcium), they have the potential to promote optimal cardiovascular health, lower cholesterol naturally, reduce blood pressure and help your body maintain healthy blood sugar levels.

Some of the Health Benefits That You Can Get from Consuming Chia Seeds

While they may be small in size, chia seeds pack a lot of nutritional benefits into their small package. They can neutralize free radicals, which damage the healthy cells in our body. Chia seeds also have the potential to help you lose weight by keeping you full longer. They absorb a lot of water once you’ve consumed them, and they’ll help your body maintain a health blood sugar level as they are digested slowly. You can also lower your risk of heart disease, promote healthy bone density and provide your body with any nutrients that you may be lacking.

Carbs and Fiber from Chia Seed Consumption

In a serving of chia seeds, over eighty percent of its carbohydrate content (about 46 percent of the serving) is from fiber. Eighty-three percent of one serving of chia seeds is fiber. Chia seed fiber is very soluble. As it breaks down in your gut, it will ferment. Short-chain fatty acids will form, promoting optimal gut and colon health.

High Level of Omega-3 and Omega-6 Fatty Acids in Chia Seeds

Chia seeds are a great source of omega-3 fatty acids, which are important for brain healthy and body health. Part of the chia composition is the omega-3, ALA. ALA has to be converted into a more usable form before it can be used by the body. Chia seeds have the ability to raise ALA levels by as much as 138 percent.
About twenty percent of the fats that are in chia seeds consist of omega-6 fatty acids. These fatty acids can reduce inflammation dramatically.

What is the Protein Content of Chia Seeds?

Chia seeds are made up of about nineteen percent protein, which is similar to a lot of other healthy seeds like flax. While they won’t be a main source of your daily protein, they’re a nice compliment to things like smoothies, on top of oatmeal or baked into cookies. If you’re consuming a plant-based diet, chia seeds provide a great source of protein.

Getting a Handle on Your Blood Sugar Levels with Chia Seeds

Eating meals on a consistent basis is ideal to maintain healthy blood sugar levels. If you skip a meal or aren’t eating the right foods, this can cause your blood sugar to drop quickly. If you eat too much or eat the wrong foods, you might experience high levels of blood sugar. Neither of these situations is ideal. Chia seeds can help keep your blood sugar where it needs to be in order to avoid headaches or crashes in energy.

The Blood-Thinning Effect of Chia Seeds

Chia seeds can naturally lower blood pressure by thinning the blood. Eating too many chia seeds can cause your blood pressure to become too low, which can be an issue if you’re someone who already has low blood pressure. It’s a good idea to start out by consuming a little bit of chia seeds at a time. Once you see how you feel, you can work up to larger amounts.

Can Chia Seeds Helps with Weight Loss?

Chia seeds can help you drop a few pounds in a few different ways. When you consume chia seeds, you should follow them up with a large glass of water. That water will get absorbed by the chia seeds, which will become larger in size. They will fill your stomach up, making you feel full longer as they are digested. This will help curb any cravings you may have or prevent you from overeating.

Are Chia Seeds Good for Bone Health?

Chia seeds contain minerals that are great for bone health. This includes calcium, magnesium and phosphorus. If you’re consuming a plant-based diet, your lack of dairy products may result in these minerals being absent from your diet. Chia seeds can be a nice addition to ensure you have a well-rounded diet.

Can Chia Seeds Help with Chronic Inflammation?

Chronic inflammation can be caused by a number of health conditions, and many people prefer to treat their inflammation with natural remedies. Chia seeds can reduce inflammation in the body while also potentially reducing inflammatory markers, which can indicate that there is an inflammatory condition present.

How Many Chia Seeds Should You Eat in a Day for Full Benefits?

A little goes a long way with chia seeds; at least at first. Consuming too many chia seeds right away when your body isn’t used to them can cause some digestive upset. Start with one teaspoon of chia seeds per day, working your way up from there.

Are There Any Safety Concerns with Chia Seeds?

There are no serious health concerns to worry about if you’re thinking about adding chia seeds to your diet. It’s a good idea to start out with a small amount of chia seeds to see how your body will respond, but your health won’t be in danger if you eat too much. Start with one teaspoon of chia seeds before increasing to a higher amount.

Are There Any Potential Health Risks to Worry about When Eating Chia Seeds?

Chia seeds are high in fiber, which can cause some people to experience digestive upset if they consume too much at once. To prevent this issue, you should always drink enough water with your chia seeds. This will help aid in the proper digestion of the seeds.

What is the Nutrition Makeup of Chia Seeds?

Chia seeds are a great source of omega fatty acids, fiber, protein, phosphorus, magnesium, calcium, zinc and protein. If you consume two tablespoons of chia seeds, you’ll be consuming approximately 140 calories, 11 grams of fiber, 4 grams of protein and 7 grams of unsaturated fat.

Are There Different Kinds of Chia Seeds?

There are two main types of chia seeds. This includes the black and white varieties. You’ll usually see black chia seeds on your grocery store shelves, but white can easily be found as well. When it comes to taste, they’re both very similar. If you’re concerned with protein, black seeds have a little bit more. White chia seeds have higher levels of omega-3 fatty acids. It really comes down to what you can obtain and what nutritional benefits you’re looking for.

Frequently Asked Questions

How Many Chia Seeds Should You Consume in One Day?

Start out with one ounce of chia seeds per day, increasing your intake after a few days. Ultimately, you’re waiting to see how your body is going to react to the chia seeds. If you’re consuming too much at once, you can experience bloating, gas or loose stools. If you do experience these problems, that doesn’t mean you can’t consume chia seeds. Just decrease the amount you’re consuming for the time being.

What Happens If You Consume Chia Seeds on a Daily Basis?

When you work chia seeds into your daily diet, you can reap the benefits of this super food. Some people use chia to help ensure they’re consuming a well-rounded diet. Other people want to work additional protein into their diet to help with workouts. You can also use chia seeds to lose weight, maintain optimal metabolism, balance your blood sugar, lower your cholesterol and reduce your blood pressure.

What Are Some Ways to Eat Chia Seeds?

Chia seeds are small and very versatile. They can be sprinkled into a smoothie, and you won’t even know they’re in there. You can sprinkle them onto a bowl of oatmeal, bake them into muffins, add them to cereal and much more.

Will Chia Seeds Make You Gain Weight?

Chia seeds are very unlikely to make you gain weight. In fact, they have the potential to help you lose weight if you’re consuming them on a regular basis. Drink them with enough water in order to help you feel full longer.

How Can You Use Chia Seeds to Lose Weight?

Chia seeds are a great way to keep your stomach feeling full. You won’t overeat if you use them in some of your meals. If you’re looking to curb some of your snacking tendencies, you can make a smoothie in the middle of the morning or afternoon. Add approximately one teaspoon of chia seeds when blending. This is a nutrient-dense option that will be low in calories.

What are the Benefits of Chia Seeds in Water?

Chia seeds absorb a great deal of water, and they increase in size the more they absorb. You can choose to soak your chia seeds before you use them, or you can just make sure that you’re consuming enough water when you eat them. If you don’t have enough water in your body when you’re eating chia seeds, you may experience side effects like gas or bloating.

What are the Benefits and Side Effects of Chia Seeds?

Chia seeds pack a lot of punch when it comes to incorporating additional nutrients into your diet. A lot of people are lacking in things like calcium and magnesium, and this is a very natural and simple way to maintain a well-rounded diet each day.

It’s important to remember, eating too much of anything can be a bad thing. Even though chia seeds are extremely healthy, you don’t want to overdo it. If you stick with one to two tablespoons of chia seeds per day, you’ll get plenty of health benefits without experiencing any kind of side effects like stomach upset or low blood sugar.

What are the Side Effects of Chia Seed Consumption?

This crunchy super food is tasty, and chia seeds can also help you get to a point where you’re healthy and feeling your best. If you’re dealing with any kind of cardiovascular issues, blood sugar problems or have hit a weight loss plateau, you may want to consider trying chia seeds. Of course, it’s a good idea to check with your doctor before starting any kind of health regimen to make sure that you won’t experience any issues or interactions with medications that you’re taking.

When is the best time to eat chia seeds?

The best time of day to consume chia seeds really depends on why you’re eating them. If you want to work them into your diet thanks to their high nutrient content, there’s no one time that is most beneficial for eating them. If you want to lose weight, you should include them in your meal around the time of day that you experience the most hunger and snack cravings. This will help you to feel fuller while avoiding unnecessary calories. If you do find that you experience a little bit of gas after eating them, you should avoid eating chia seeds right before bed.

The post What Is the Health Benefit of Chia Seeds? appeared first on Healing Hands Chiropractic.

When the Balance is Disrupted

As the body’s central supporting structure, the spine plays a critical role in your posture, balance, coordination and general movement. Unfortunately, factors such as aging, bad habits and jarring impact events like car accidents can disrupt the spine’s alignment. When this happens, your body may send you signals that all is not right. 

5 Early Warning Signs You Need to See a Chiropractor

The following five early warning signs may be your body’s way of telling you that you need to see a chiropractor.

1. Chronic Pain in Muscles or Joints

The entire musculoskeletal system can suffer when the spine is poorly aligned. Displaced discs can place extraordinary pressure on surrounding muscles and ligaments as these structures are forced to compensate or overwork. 

As they become increasingly overworked, problems like muscle spasms, recurring headaches, loss of flexibility, decreased range of motion, and many other health issues can occur. 

Spinal misalignment can also place undue stress on the joints. If your joints are stiff, sore, and challenging to move, alignment issues across the spine may be the underlying cause. Chiropractic adjustments can often relieve the secondary strain caused by joint dysfunction and support improvements in general joint movement. 

2. Persistent Neck Pain

Neck pain is a pervasive problem, and the drastic back-and-forth rocking motion of the head after an auto accident is one cause of pain and joint dysfunction at the neck. 

However, people can experience neck pain, even without being in a collision. Also, this discomfort can arise after having spent long hours and multiple days in a seated position, with the head craned over a laptop, computer screen or mobile phone.

3. Lower Back Pain

Like neck pain, lower back pain can result from jarring impact events or everyday life habits that place extraordinary stress on the spine. One of the most common causes of lower back pain is improper bending and lifting techniques. 

Improper lifting activities can stress the back in many ways. For instance, if the thigh muscles are overwhelmed, the lower back may have to compensate. Quadriceps muscles (the muscles traveling down the front of the thigh) that become sore are frequently overworked, leading to excruciating lower back pain.

With the proper stretching activities and the benefit of chiropractic adjustments or massage, bending will become more manageable, and discomfort will likely diminish. 

4. Chronic Headaches or Migraines

There are countless possible triggers for migraines and recurring headaches, and many of us are extremely sensitive to specific chemicals, strong smells, bright lights and loud sounds. Many other environmental factors can lead to headaches, as can neck, upper back and shoulder strain. 

The role of a chiropractor in headache relief is determining why these events are occurring. Muscle tension in the neck resulting from sedentary activities and mobile device use is a common cause of headaches. 

Most discomfort can instantly be relieved, and future headaches prevented with spinal adjustments, postural corrections and recommended lifestyle changes. 

5. Poor Ergonomic Habits

A good ergonomic design has been shown to increase production as well as promote well-being. If you are working somewhere with poor ergonomic designs or have developed poor ergonomic habits, your body will eventually cry foul.

Lower back and neck pain can result from using wrong chairs, floor mats, desk heights, screen heights and more. In instances of prolonged sitting, even having access to equipment that accommodates changes in elevation and increased range of movement can help. 

You can work with your chiropractor to optimize the benefits of any supporting equipment and establish the right ergonomic habits. A few things you can do on your own include ensuring that screens are kept at eye level to prevent neck and eye strain. 

It’s also a good idea to:

• Position backrests on chairs with a modest recline
• Keep keyboards an arm’s length away to limit the risks of carpal tunnel syndrome
• Centrally align keyboards and monitors
• Make regular changes in posture and elevation
• Maintain relaxed shoulders while typing
• Float the hands over keyboards, rather than resting them

Also, bear in mind – minor adjustments in ergonomic equipment and how recurring, repetitive tasks are performed can stave off many common musculoskeletal problems, prevent sudden injuries, and preserve the balance and alignment of the spine.

Benefits of Seeing a Chiropractor

Although many people visit chiropractors when dealing with impact injuries, chiropractic adjustments can undoubtedly provide a wealth of other benefits, including: 

• Safe, hands-on therapy: Chiropractors use safe, hands-on therapies to address musculoskeletal problems, alleviate pain and promote remarkable improvements in immune functioning and overall health. 
• An alternative to prescription pain meds: The treatments used by chiropractors are non-habit forming and effective. Because of this, chiropractic care can be an excellent alternative to prescription pain medications – and even many invasive surgeries. In fact, one recent study suggests that chiropractic patients are much less likely to have opioid prescriptions filled for back pain than are people who only work with their regular doctors. 
• Individualized treatment plans: Chiropractic treatments are based on a thorough physical examination of a patient and their history at the start of care and is not a one-size-fits-all approach. Regimens are structured based on this collected information, with numerous therapies like massage, inversion, and even ultrasound being used to promote rapid pain relief and healing, along with improvements in well-being.
• Improving the immune system: Your immune system is closely related to your spine. Studies show regular chiropractic care and adjustments benefit spinal health and restore the functioning of joints, thereby supporting the nervous system. As a result of improved mobility and better functioning of the body and spine, the treatments boost the immune system.
• Addressing the problem head-on: Whereas conventional doctors might recommend bed rest and the use of painkillers, chiropractors work to determine precisely why pain exists and the different factors that have caused it. By treating pain at its underlying source, it’s possible to effectively support the body’s natural healing abilities and prevent many musculoskeletal issues from recurring. 
• A wide range of helpful services: In addition to using hands-on adjustments or computer-assisted adjustments, many chiropractors also offer:
  • Recommendations for lifestyle changes
  • Recommendations for ergonomic work or home equipment
  • Nutritional guidance and supplemental support
  • Assistance in establishing manageable weight loss plans
  • Needs-specific stretching routines
  • Strength-building exercises for increased spinal support

How to Get Started with Chiropractic Care

With a vast range of therapeutic services and a commitment to identifying the true source of each person’s physical discomfort, Healing Hands Chiropractic provides natural, fast-acting and long-lasting relief to patients in Murfreesboro, Smyrna, Nolensville, Bell Buckle, and all other areas of Middle Tennessee!

We offer multiple options in care and always take a dynamic, customized approach to help our clients reach their health and wellness goals. If you would like to know more, please call us today to schedule your consultation appointment at 615-203-3505. Alternatively, you can schedule your appointment online.

The post How to Know If You Need a Chiropractic Adjustment appeared first on Healing Hands Chiropractic.

Low-Pressure And High-Pressure Headaches

Headaches are something that many people deal with regularly. There are different headaches that you can experience. Two of them are low-pressure and high-pressure headaches. There are typically distinct differences between them. 

A low-pressure headache is intense and comes on quickly. When people experience this type of headache, they find relief when they lie down. A high-pressure headache can make you miserable. They resemble a migraine in many ways and affect your neck, shoulders, and worst in the morning. 

Primary vs. Secondary Headaches

There are primary headaches, and then there are secondary headaches. When you know what is causing yours, it is easier to treat it. You can experience a headache for several different reasons. It could be due to things such as:

• Environment
• Allergies
• Sinus
• Smells
• Tastes
• Illness
• Lighting
• Medication
• Stress
• Reading
• And Many More Reasons

A primary headache is what is known as the only problem. The problem that you are having is a headache that isn’t due to another issue that you are having. Examples of a primary headache are migraine or tension. A secondary headache is caused by something. It is a side effect that you are having. 

Sleeping With Neck Pain: What You Need to Know

When you are in pain, it can be challenging to find a comfortable position to lay in. Dr. Amanda Dee Baes at Healing Hands Chiropractic has a few tips on getting some rest when experiencing neck pain. Here are some things that you can try:

• Try Using a cervical Pillow- These pillows provide the support that your head and neck need to be in less pain. It will hold your neck in a neutral position, so nothing is straining.
• Don’t Use A Thick Pillow or Multiple Pillows- A thin pillow will keep the spine at a more even level. It will give more support and take pressure off the neck area.

Causes Of A Stiff Neck

There are a few different reasons you could experience a stiff neck. You could have slept on it wrong or overused the muscles. When you get a stiff neck, it can make your regular tasks throughout the day be hard to accomplish. Here is a list of the many reasons that people have stiff necks:

• Slept On It Wrong
• Whiplash
• A Car Accident 
• Carrying Heavy Items
• Lifting Heavy Weights
• Hurt It
• Cervical Spine Disorder
• Meningitis
• Grinding Your Teeth Through The Day or Night
• A Lot Of Built-Up Tension
• Sitting Strange or Holding Your Head Odd 
• Arthritis

Treatments For A Stiff Neck

Many people will seek a chiropractor’s help to help with chronic neck pain. Dr. Amanda Dee Baes at Healing Hands Chiropractic in Murfreesboro, TN, can offer advice and services to help with these types of problems. Don’t wait too long to get the relief that you are needing. 

Match Your Pillow Height With Your Sleeping Position

The type of pillow and the amount of them you use at one time can affect your neck. When there are too many piled up, it can cause your neck to be in an odd position. You should match your pillow height with your sleeping position. Use a thin pillow to give your neck the least amount of tension possible. This will also help keep your spine and neck in a neutral position. Often people have too many pillows or too thick of a pillow. 

Ditch Your Phone Before Bedtime

Your posture is an essential factor in neck pain. When you are looking at your phone, you don’t always have the best posture. Many times people will slouch and look down. Using your phone at bedtime is putting strain on your neck. It applies more pressure to your spine, causing you to experience discomfort and pain. 

Stretch Your Neck Before Bed

If you stretch before bed, you are going to loosen your muscles. This will help you sleep better and feel better when you wake up. When you lay in one position for long periods while you’re sleeping, it can cause you discomfort. It doesn’t need to be anything strenuous. A few simple moves to stretch and relax are all it takes. You don’t want to cause more pain by doing something more intense right before bed. 

Taking Over-The-Counter Medicines

If you are having trouble with a stiff neck, there are some things that you can try. Most of the items that you need can be found in your home on a regular basis. Take some Tylenol or Ibuprofen. This is going to help with the pain and inflammation that is occurring. 

You can use a heating pad on and off to help relieve some pain. One of the most important things to do is keep moving. You don’t want to overdo it, but you want to make sure you are making small movements often. Stretching and manipulating the area in small increments will help as well. 

Check The Sleep Environment

The environment in which you are sleeping could be causing your neck pain. Look at the area and decide what could be causing you to put more strain on your neck and spine than needed. Examine your pillow and mattress to see if there is anything different you should be using. 

Paying Attention To Posture

Your posture is one of the key factors in neck pain. If you are holding your neck or back in an odd position for long periods, you can experience discomfort. When you are constantly experiencing neck pain, you should examine your posture. 

Changes can be hard to make when they are a habit you’ve created for yourself. It may be that you need to make a few minor adjustments. The best thing to do is try to be more conscious of your posture and make corrections to it. Before too long, you will make new habits that aren’t causing you pain.

Get A Massage

A massage can help a lot to loosen and relax your neck muscles. It can help you gain back the range of motion you lack due to the pain and stiffness. A professional massage therapist will know the correct techniques to use for success.

The Best Sleeping Positions for Your Neck and Spine

Many people are stomach sleepers, which can be the position that causes people a lot of body aches and pains. It doesn’t provide good support to the rest of your body. When people lay in this position during the night frequently wake up with:

• Back Pain
• Neck Pain
• Spine Pain
• Numbness or Tingling In Arms
• Numbness or Tingling In Legs
• Nerve Pain
• Overall Discomfort

The best position to lay in is flat on your back or your side. By sleeping on your left side, you will increase circulation throughout your body. You can place pillows in various positions to help take pressure off areas of your body. Such as behind the neck, head, under your side, or between your knees. 

Did you know Chiropractic care can help treat chronic back pain, sports injuries, and auto accidents?

Get in touch with Dr. Dee at Healing Hands Chiropractic today for an initial consultation!

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Morning Brew

Morning Brew is one of the best coffee shops in the area for many reasons besides just the great cups of joe they serve. They are very well known for their great customer service and the inviting atmosphere their shop gives off. Their goal is to make you feel at home even when away from home. Should you have food allergies or diet restrictions they are always very accommodating and try their best to substitute for you.

Morning Brew has a wide variety of things on their menu that include hot and cold coffees, frappes, smoothies lattes, tea, biscuits, and pastries. Morning Brew is a great place to check out any time of the day. Looking to get a little work done, they offer free wifi as well as parking. They also accept most debit and credit cards. Check them out at 405 North Front Street.

Brasshorn Coffee Roasters

Brasstown Coffee Roasters has an important mission and goal to impact people through their coffee and culture. They strive to bring out the different complexities of flavor in every cup they serve no matter what brew you are getting. They are a high-end coffee shop that focuses on the community and conversation in every cup. 

Brasstown also serves a great cup of tea if that is more of your style along with a menu filled with other tasty treats you are sure to love. They offer spaces for businesses or groups to hold events as well as weekly events that cater to the different local art scenes. So if you are looking to get creative and enjoy a great cup of coffee, Brasstown is for you. Located at 410 West Lytle Street.

Just Love Coffee Cafe

With 3 locations in Murfreesboro, it is easy to see why Just Love Coffee Cafe made our list and they serve up a mean “White Chocolate Tiramisu !” if you have not had one, you are missing out. It is like heaven in a cup. They combine white chocolate, cinnamon, toffee nut, and Irish cream for the best tasting drink ever. Just Love Coffee is a full-service cafe that offers specialty coffee and a mouth-watering breakfast you will want to eat every day.

From waffles to breakfast burritos and their famous “womelette” there is something for everyone on this diverse menu. They also serve lunch and dinner and of course hot coffee all day long for the coffee lovers. Just Love Coffee also offers catering services if you are needing something from a small or large group, they have you covered. 

Coffee Fusion

Coffee Fusion is unlike any coffee shop you have been in before. They are a one of a kind coffee shop located in Murfreesboro. They serve all the typical coffee shop delights but they add in some unique extras. If you want a coffee and bagel, they have you covered but if some boba tea and Vietnamese delight are more your styles they can serve it up too.

Coffee Fusion has a menu that is full of a variety of hot sandwiches but a must-try is the Vietnamese banh-mi sandwich. It melts in your mouth and keeps you coming back for more good. For breakfast try one of the fusion stuffed waffles or even the coconut waffles. This is a great place to come to try new things and bring your adventurous friends. If you are open to different tastes and a good cup of coffee this is where you should be. Coffee Fusion is located at 836 Thompson Land #1F.

Simply Pure Sweets

Simply Pure Sweets is a basic coffee shop with a not so basic taste. They are a no-frills cafe that serves up a good cup of joe on the regular. They serve all the classics as well as a latte, espresso, or cappuccino, they will give you a drink you are sure to enjoy. If coffee drinking is not your thing, they also serve hot chocolate and a variety of great teas.

Simply Pure Sweets is best known for the sweets! They bake small batches daily and it is some of the best tasting baked goods you can find in Murfreesboro. They can serve up a wrap, cinnamon roll, or a cup of coffee that is sure to hit the spot matter what kind of mood you are in. Simply Pure Sweets would love to have you and they are located at 128 N Church Street.

Benefits of Coffee

Coffee is one of the world’s most popular beverages as we all know. Thanks to the high levels of antioxidants and beneficial nutrients it can also be healthy. Some health benefits include:

• Can improve energy levels and make you smarter
• Can help you burn fat
• Can improve physical performance
• Contains essential nutrients
• May lower your risk of type 2 diabetes
• May protect you from Alzheimer’s disease and dementia
• May lower your risk of Parkinson’s Disease
• May protect your liver
• Can fight depressions and make you happy
• May lower risk of certain types of cancers
• Does not cause heart disease and can lower stroke risk
• It May help you live longer

If you are like the staff at Healing Hands Chiropractic and want to enjoy a cup or two of coffee try visiting one of our local coffee shops. You will not be disappointed.

Call Us to Schedule an Appointment

If you are looking for chiropractic care our team is here to help you also. We offer a wide variety of services to help relieve pain and treat a variety of ailments. Call us to set up an appointment today.

Did you know Chiropractic care can help treat chronic back pain, sports injuries, and auto accidents?

Get in touch with Dr. Dee at Healing Hands Chiropractic today for an initial consultation!

The post Top 5 Coffee Shops in Murfreesboro appeared first on Healing Hands Chiropractic.

Why You Should Eat After A Workout

Eating a good nutritious meal or snack after your workout is a good idea. Your body is working hard during the process of working out. You need to supply it with the right foods following to ensure it is getting replenished. 

Whether you are working out early in the morning or any other time of day, what you eat is important. What you eat before you work out is important as well as after you workout. Muscle repair and recovery will be better supported with good food choices. 

Healthy Options After A Workout

When you work out, it is only half of the work that is needed to live healthily. The foods that we feed our body is another factor in the whole process. You don’t want to ruin your hard work that you put into working out with the wrong foods. A good rule to stick by is to consume foods that are easy for your body to digest. You wouldn’t want to eat anything heavy on your stomach. Here is a list of good options for you to eat following a workout. 

Protein

An important factor in your muscle recovery after a good workout. When you are working out the protein in your muscles are breaking down. That is one reason you want to take in protein afterward. It will help to rebuild the protein loss that naturally occurs during a workout. A few good protein examples are:

• Eggs
• Chicken
• Tuna
• Protein Bar
• Greek Yogurt
• Cottage Cheese
• Salmon
• Tofu

Carbs 

Carbohydrates are sometimes believed to be bad for your body by many people. Your body needs carbs, but that doesn’t mean you need to overdo it. Consuming the right amount for your body type is important. Protein and glycogen synthesis is going to be at a greater absorption rate when you consume carbs and protein shortly after your workout. Dr. Amanda Dee Bae recommends these healthy carbohydrates to eat:

• Oatmeal
• Chia Seed Pudding
• Sweet Potato
• Quinoa
• Whole Grains
• Rice Cakes

Fat

The fat that you consume after a workout is not as important as the proteins and carbs are. You do not have to worry too much about it harming your results. Although, you don’t need to take in high quantities of it. There are times that it can slow down the absorption of the carbs and protein that you eat. Some good fats to eat after a workout are:

• Mixed Nuts
• Almond Butter
• Cashew Butter
• No Sugar Added Peanut Butter
• Flax Seed
• Avocado

Fruits and Other Good Options

There are many combinations that you can put together to get in the nutrients for a great post-workout meal. Through a small meal, snack, or shake. Some of the many things are:

• Banana and Nut Butter
• Apples and Nut Butter
• Smoothie With Fruit and Spinach
• Low-Fat Chocolate Milk
• Greek Yogurt With Fruit Of Choice
• Chia Seed Pudding
• Veggies And Hummus
• Avocado On Sprouted Toast
• A Muscle Recovery Supplement

When To Eat Your Post Workout Meal

After you workout, your body is in need of something to help it build on all the work that you just did. A good supply of nutrients. This meal works best when consumed within 30 to 45 minutes after you complete your workout. Waiting too long can actually do more harm than good.

Do you know why it matters so much that you eat your post-workout meal by a certain time? The number of fitness gains that you get from your workout can depend on when you eat your next meal. You want your body to be able to retain all the muscle gains that you are trying to achieve. It can make a difference by how long after you eat your post-workout meal.

What Not To Consume After A Workout

You should never consume sugary or heavy foods after you workout. You just put in a lot of hard work and you want to fuel your body with what it needs to support that. Post-workout shakes and energy bars are a great option to have, but make sure they are not packed full of sugar. 

Try to stick with clean foods that aren’t processed. They are not the healthiest options that there are. Some other things to avoid are:

• Fried Foods- Not only are they not good for you, but they will most likely upset your belly after a workout.
• Sugary Sports Drinks- Read the ingredients of sports drinks that you are consuming. Sometimes it can be deceiving on whether it is good for you. 
• Caffeine- This is a great option to have available before a workout. It can help you to push harder through your workout. Be sure to drink plenty of water though, caffeine can tend to dehydrate you. It is not the best option to have immediately following a workout. 

Hydrate Yourself

Not only is what you eat after a workout important but so is staying hydrated. Dr. Amanda Dee Baes at Healing Hands Chiropractic in Murfreesboro, TN cannot stress enough how important water is for your bodies. It’s recommended that you consume at least half your body weight in ounces per day. 

When you are working out, you do not want to get dehydrated. So, before your workout, during, and after you should drink plenty of water. This is going to help your body stay hydrated and you can also add in electrolytes if you need to as well. 

Did you know Chiropractic care can help treat chronic back pain, sports injuries, and auto accidents?

Get in touch with Dr. Dee at Healing Hands Chiropractic today for an initial consultation!

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Dr. Amanda Dee Baes has a chiropractic practice called Healing Hands Chiropractic located in Murfreesboro. She loves the community and all that it has to offer the people who live in it. From up and coming businesses and the variety of experiences to be had.

A Little Bit About Murfreesboro, TN

There are many historical facts to learn about this area that dates all the way back to the Civil War era. It is known to be a wonderful place to live, visit, and work in. Back a couple of years ago, there was a population of just under 142,000 people living in the community. 

Murfreesboro is just a short 30 minute or so drive from Nashville, TN. This area has grown very rapidly and gained lots of popularity. Let’s explore some of the many great attractions and experiences to be had in this great area of middle Tennessee. 

Oaklands Plantation

If you are someone who enjoys history and inquisitive tours through the grounds and homes with tons of things to learn, you are going to love Oaklands Plantation. There is so much to learn and experience when you visit this plantation. You will get to know all the historical and highly ranked people who stayed in this location over time. 

It is a beautiful place to take in the scenery and the beautiful house museum on the grounds. Everyone who visits the plantation is very pleased with the experience that they have. It is found to be a very informative and fascinating experience for all. 

Barfield Crescent Park

Are you a nature enthusiast? If waterfalls, rocks, and hiking is your jam, you are going to love this park. There is tons of great beauty and gorgeous scenery to take in. If you have kids, there is even a park that they can play on a playground and enjoy sports activities. 

Murfreesboro loves this great area that they have to call their own. You can enjoy a day of fresh air and time with the family. Bringing a picnic to have lunch or a ball to play with the kids. Everyone from young and old is sure to have a great time being together at this great park. 

Earth Experience

Do you have a dinosaur enthusiast at your house? This is the perfect place to take them and spend the day. There is so much information to learn and great displays to look at. 

You can find fossils to look at, replicas that are life-size, and artifacts to learn about. All kids, from young to older, are sure to find something to catch their interest. Even the adults will have a great time. 

Go USA Fun Park

If you live in Murfreesboro or if you are just visiting, there are plenty of things to do to have fun. When you are looking for a fun way to spend the day with your teenager or younger children, you can visit Go USA Fun Park. There is a wide range of fun things to enjoy.

Everything from go-karts to mini-golf, to batting cages, and arcade games. To be honest, even the adults can have a grand time playing with their kids when visiting here. You can throw birthday parties, youth gatherings, or just meet up to have a fun time with friends. 

Mayday Brewery

If you are looking for a great place to go for a night out or a fun weekend spot to have fun, look no further than Mayday Brewery. You can go and learn all kinds of things when you take the tour of the brewery. It is a great way to take some time to unwind and have a good time.

Visiting a brewery is usually a great experience, everything from entertainment, learning, and friends. What more could you ask for? Hang with the guys or have a night out with the girls, and enjoy the live music. 

60 Minute Escape Game Murfreesboro

Escape rooms are gaining a lot of popularity in many different places. They are a great way to have team-building experiences with friends, coworkers, family, or whoever you want to with. They are thrilling, intense, and a load of fun. It may seem really weird to think you are paying someone to lock you in a room, but it is a great deal of fun. 

You have to take the time to find the clues and solve the mysteries in the room. All to end with finding the keys that let you out of the locked room. If you do it within the allotted time, you officially won the game by escaping. Everyone is sure to have a great time and spend an hour working together as a team. 

What Are You Looking For?

When you are visiting an area for the first time or you just moved to an area, it is nice to look around and find fun to enjoy. The places listed above are just a shortlist of the many things that there is to enjoy in Murfreesboro, TN. If you are looking for outdoor hiking, biking, or walking trails we have plenty to experience. 

The number of indoor activities that we have as well is endless. Like breweries, arcades, museums, parks, and so much more. The great community of Murfreesboro does not have a shortage of places to visit and have a great time. You are sure to find an array of activities to keep you busy. 

Did you know Chiropractic care can help treat chronic back pain, sports injuries, and auto accidents?

Get in touch with Dr. Dee at Healing Hands Chiropractic today for an initial consultation!

The post 6 Things To Do In Murfreesboro, TN appeared first on Healing Hands Chiropractic.

Why Is Vitamin D Important?

You surely have heard about how important vitamin D is in regard to our overall well being; the COVID-19 pandemic has placed a larger emphasis on the importance of vitamin D. Research and studies have pointed to COVID-19 having a more devastating effect on those who have low levels of vitamin D. 

It’s important because vitamin D is needed to keep bones, teeth, and muscles healthy. Unfortunately, our bodies don’t produce vitamin D by themselves, so it’s up to you to get the amount of vitamin D that you need. From about late March/early April to the end of September, the majority of people should be able to get all the vitamin D they need from sunlight on their skin.

Foods That Have Vitamin D

If you are unable to get the proper amount of vitamin D needed from the sun, you can get an ample amount of the nutrients through your diet. The recommended daily value is 800 IU of vitamin D per day from foods. If you don’t get enough sunlight, your intake should likely be closer to 1,000 IU per day. Here are some foods you can add to your diet that are high in vitamin D:

Salmon

Salmon is one of the healthiest foods you can eat as is most white-meat fish. According to the United States Department of Agriculture Food Composition Database, one 3.5-ounce serving of farmed Atlantic salmon contains 526 IU of vitamin D. This accounts for 66% of the recommended daily value. 

Now, it’s important to know whether or not the salmon is wild or farmed when picking out the salmon you want to eat. A wild-caught salmon packs 988 IU of Vitamin D per 3.5-ounce serving, or 124% of the DV.  However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D or 32% of the DV

Herring and Sardines

Herring is one of the most commonly eaten fish in the world as it can be served raw, canned, smoked, or pickled. Even though this fish is small, it packs a huge punch when it comes to vitamin D. Fresh Atlantic herring provides 216 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV.

It’s important to note that pickled herring can contain a high amount of sodium, which can be unhealthy if too much is consumed. Canned sardines are a good source of vitamin D as well — one can contain 177 IU or 22% of the DV. Other fatty fishes also contain high amounts of vitamin D. They are also widely considered one of the healthiest foods you can eat. 

Cod Liver Oil

Once again, we’re talking about fish. This is because naturally caught fish are typically high in vitamin D as well as other positive nutrients. Unfortunately, many people don’t like eating fish. If this is the case for you, taking cod liver oil can be key to obtaining certain nutrients that are unavailable in other sources. 

It provides around 448 IU per teaspoon, making a massive 56% portion of the recommended DV. Cod liver oil is likewise a fantastic source of vitamin A, with 150% of the DV in just one teaspoon. However, vitamin A can be toxic in high amounts. Keep this in mind when consuming cod liver oil, as too much can be toxic. 

Canned Tuna

Surprise! More fish! Most of the people who enjoy eating canned tuna enjoy it because it can be tasty and it’s easy to store. It’s also much cheaper than buying fresh fish regularly. However, canned tuna also provides 34% of the recommended DV every 3.5-ounce serving. 

Much like every other fish, canned tuna also provides more health benefits beyond vitamin D. It can be a great source of niacin and vitamin K. Unfortunately, canned tuna contains methylmercury, a toxin found in many types of fish. If it builds up in your body, it can cause serious health problems. If you’re worried about this, purchase light tuna instead of white tuna, which is considered safer. 

Egg Yolks

If you aren’t a fan of fish, you will be happy to learn that there are other foods you can eat that provide vitamin D! Whole eggs, while also being wonderfully nutritious, are a great source of vitamin D. Most of the protein is found in the white of the egg while the fat, vitamins, and minerals are mostly found in the yolk. 

One typical egg yolk contains 37 IU of vitamin D or 5% of the DV. Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of the chicken feed. When given the same feed, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher.

Mushrooms

Believe it or not, mushrooms are the only good plant source of vitamin D – outside of fortified foods. This is because mushrooms process UV light much like humans, synthesizing the vitamin when exposed to sunlight. Unlike humans, however, mushrooms produce vitamin D2 while humans and other animals produce vitamin D3. 

Just like with salmon and tuna, it’s important to know where the mushrooms you purchase are coming from. Commercially grown mushrooms are often grown in the dark and contain very little D2. Certain brands are treated with ultraviolet light which helps them produce vitamin D2. 

Did you know Chiropractic care can help treat chronic back pain, sports injuries, and auto accidents?

Get in touch with Dr. Dee at Healing Hands Chiropractic today for an initial consultation!

The post What Foods Have Vitamin D? appeared first on Healing Hands Chiropractic.