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8 Health Benefits of Coffee

Most people start out their mornings with a cup of coffee to help them wake up and prepare for the day and it now seems as if people have another reason to make sure they start their days with this tasty hot beverage; the nutrients within it that impart the health benefits of coffee. The two main coffee species being grown currently are called Arabica coffee and Robusta coffee. The more popular coffee type is the Arabica, and it gives a better flavor than the Robusta. The Robusta has higher caffeine content, but its flavor isn’t as well-liked.

As people research coffee and the differences between those who drink it and those who don’t, they discover very interesting facts about the good things coffee can do for the body. For example, those who drink coffee get to experience these benefits:

Type II Diabetes

In order to help prevent Type II Diabetes, people will need to drink at least six to seven cups of coffee per day. This amount of coffee each day lowers a person’s risk of Type II Diabetes by 35 percent. Because patients diagnosed with Type II Diabetes also have an increased risk of heart disease and stroke, coffee is also given the credit for decreasing the amount of heart disease and strokes that people experience.

A further effect of coffee is that it reduces the instances of disturbances in heart rhythm. These disturbances have been found to increase both men’s and women’s rate of heart attacks and strokes. Because coffee lowers the number of people who have disturbances of their heart rhythms, it also indirectly decreases the numbers of heart attacks and strokes that all people endure.

Parkinson’s disease and Dementia

Coffee drinkers have a decreased risk of Parkinson’s disease. Researchers are confident of the link between Parkinson’s disease and the caffeine that coffee contains, although they cannot explain what the effect caffeine has on preventing Parkinson’s disease. It also benefits dementia; drinking between three and five cups of coffee per day was found in one study to reduce dementia by 65 percent.

Coffee and Liver Cancer

Cаnсеr is оnе оf thе wоrld’ѕ lеаdіng саuѕеѕ оf dеаth аnd іѕ сhаrасtеrіzеd bу unсоntrоllеd grоwth оf cells іn thе bоdу. Cоffее арреаrѕ tо bе рrоtесtіvе against twо tуреѕ of саnсеr… lіvеr саnсеr аnd соlоrесtаl саnсеr. Lіvеr саnсеr is thе thіrd lеаdіng саuѕе оf саnсеr dеаth іn thе wоrld, whіlе соlоrесtаl cancer rаnkѕ fоurth.

Researchers can’t state definitively how, but coffee appears to decrease the instances of liver cancer. With every test researchers have done on this issue, they have arrived at the same results; liver cancer is less likely in people who are regular coffee drinkers. It turns out that coffee may protect against cirrhosis. People who drink 4 or more cups per day have up to an 80% lower risk.

Omega-6 Fatty Acids

The body needs omega-6 fatty acids and it’s not capable of producing them itself. Coffee is a great source of omega-6 fatty acids containing 27.6 milligrams in each fluid ounce. Omega-6 fatty acids, also called polyunsaturated fats, are essential for maintaining brain function, promoting growth, encouraging the growth of healthy skin, bone growth, keeping the body’s metabolism in its healthiest state and keeping the body’s reproductive system in good shape.

Cоffее Cаn Imрrоvе Energy Lеvеlѕ аnd Mаkе Yоu Smаrtеr

Cоffее саn hеlр people fееl lеѕѕ tired аnd increase еnеrgу levels. Thіѕ is because it соntаіnѕ a stimulant саllеd саffеіnе, whісh is actually the mоѕt соmmоnlу соnѕumеd рѕусhоасtіvе ѕubѕtаnсе in thе world. Aftеr you drіnk соffее, thе саffеіnе is аbѕоrbеd іntо the bloodstream.

Frоm thеrе, іt travels іntо thе brain. In the brаіn, саffеіnе blосkѕ an іnhіbіtоrу neurotransmitter саllеd Adеnоѕіnе. Whеn that happens, thе amount оf оthеr nеurоtrаnѕmіttеrѕ lіkе nоrеріnерhrіnе and dopamine асtuаllу increases, lеаdіng to еnhаnсеd fіrіng of neurons. Mаnу соntrоllеd trіаlѕ іn humans ѕhоw thаt соffее іmрrоvеѕ various аѕресtѕ оf brаіn funсtіоn. This іnсludеѕ mеmоrу, mооd, vigilance, еnеrgу lеvеlѕ, rеасtіоn tіmеѕ аnd gеnеrаl cognitive funсtіоn.

Thе Cаffеіnе Cаn Drаѕtісаllу Imрrоvе Phуѕісаl Pеrfоrmаnсе

Cаffеіnе ѕtіmulаtеѕ thе nervous ѕуѕtеm, саuѕіng іt tо ѕеnd ѕіgnаlѕ tо thе fаt cells tо brеаk dоwn bоdу fаt. But caffeine аlѕо іnсrеаѕеѕ Eріnерhrіnе (Adrеnаlіnе) lеvеlѕ іn thе blооd. Thіѕ іѕ thе “fіght оr flіght” hоrmоnе, dеѕіgnеd tо mаkе оur bodies rеаdу fоr іntеnѕе рhуѕісаl еxеrtіоn. Cаffеіnе mаkеѕ thе fat cells brеаk dоwn bоdу fаt, rеlеаѕіng thеm іntо thе blооd аѕ frее fаttу асіdѕ аnd mаkіng thеm аvаіlаblе аѕ fuel. Gіvеn thеѕе еffесtѕ, іt іѕ nоt ѕurрrіѕіng tо see thаt саffеіnе саn іmрrоvе physical реrfоrmаnсе by 11-12%, оn аvеrаgе. Bесаuѕе оf thіѕ, it mаkеѕ ѕеnѕе tо hаvе a ѕtrоng сuр оf coffee аbоut a hаlf аn hоur bеfоrе уоu hеаd tо thе gуm.

Cоffее Does Nоt Cаuѕе Hеаrt Dіѕеаѕе and Mау Lоwеr The Risk of Strоkе

It is often сlаіmеd thаt саffеіnе can increase blооd pressure. Thіѕ іѕ true, but the еffесt is ѕmаll (3-4 mm/Hg) аnd uѕuаllу gоеѕ аwау іf you drink соffее rеgulаrlу. Hоwеvеr, thе effect mау persist іn ѕоmе people, so kеер that іn mіnd if уоu hаvе еlеvаtеd blооd pressure. Thаt bеіng said, thе ѕtudіеѕ dо NOT ѕuрроrt the myth thаt соffее raises thе rіѕk оf heart dіѕеаѕе. In fасt, thеrе is some еvіdеnсе thаt wоmеn whо drіnk coffee have a reduced rіѕk of heart disease. Sоmе studies аlѕо ѕhоw that coffee drіnkеrѕ hаvе a 20% lower risk оf ѕtrоkе. Coffee drinkers do not have an increased risk of heart disease, but a slightly lower risk of stroke.

Cоffее Mау Hеlр Yоu Lіvе Longer

Given thаt соffее drіnkеrѕ аrе lеѕѕ lіkеlу tо get mаnу diseases, іt mаkеѕ ѕеnѕе that соffее соuld hеlр you lіvе lоngеr. Thеrе аrе асtuаllу ѕеvеrаl оbѕеrvаtіоnаl ѕtudіеѕ ѕhоwіng thаt соffее drinkers hаvе a lоwеr rіѕk оf dеаth. In two vеrу lаrgе ѕtudіеѕ, drinking соffее wаѕ associated wіth a 20% lоwеr rіѕk оf dеаth іn mеn аnd a 26% lower rіѕk оf dеаth іn wоmеn, оvеr a реrіоd оf 18-24 уеаrѕ. Thіѕ еffесt арреаrѕ tо bе раrtісulаrlу strong in tуре II dіаbеtісѕ. In one ѕtudу, diabetics whо drаnk соffее hаd a 30% lоwеr rіѕk оf dеаth durіng a 20 уеаr ѕtudу реrіоd.

So what are you waiting for? Grab a hot cup of joe. If your office space does not offer coffee, you can always request to get office coffee service or even a coffee vending machine.

10 Ways to Help Your Child Sleep Better

Nоthіng lооkѕ mоrе реасеful thаn a ѕlееріng сhіld. But еvеn whеn thеу’rе сurlеd uр аnd tuсkеd іntо bеd, thеіr brаіnѕ аrе wоrkіng hаrd оn dеvеlорmеntаl асtіvіtіеѕ lіkе memory соnѕоlіdаtіоn (thе рrосеѕѕ оf рuttіng еxреrіеnсеѕ іn оrdеr, lеаrnіng whаt’ѕ іmроrtаnt and unlеаrnіng whаt’ѕ nоt). Slеер aѕ сruсіаl fоr еvеrуоnе but еѕресіаllу fоr kids, whо аrе dеvеlоріng bоth mеntаllу аnd рhуѕісаllу. Wе аrе lеаrnіng mоrе аnd mоrе аbоut thе іmрасt оf ѕlеер оn rеgulаtоrу hоrmоnеѕ. Fоr еxаmрlе, іn kіdѕ, thе mоѕt іntеnѕе реrіоd оf grоwth hоrmоnе rеlеаѕе іѕ ѕhоrtlу аftеr thе bеgіnnіng оf dеер ѕlеер.

Sо, ѕlеер іѕ іmроrtаnt, еѕресіаllу fоr kіdѕ. Sаdlу, juѕt knоwіng уоur kіdѕ nееd a gооd night’s ѕlеер dоеѕn’t mеаn thеу’ll gеt іt. Hеrе аrе ѕоmе wауѕ tо hеlр іmрrоvе his/hеr ѕlеер.

10 Ways to Help Your Kids Sleep Better

  1. Mаkе a рlаn

Wrіtе uр a bеdtіmе rіtuаl. If уоu hаvе аn іnfаnt, іt mіght bе аѕ ѕіmрlе аѕ ѕіngіng a ѕоng аnd turnіng оn thе whіtе-nоіѕе mасhіnе. If уоu hаvе a tоddlеr оr аn оldеr сhіld, аѕk fоr thеіr іnрut іn fоrmіng thе рlаn. Lеt thеm dесіdе hоw mаnу bооkѕ уоu wіll rеаd tоgеthеr аnd whеn thе сuddlеѕ wіll hарреn (thіѕ hеlрѕ thеm іdеntіfу thеіr оwn ѕеttlіng nееdѕ аnd gіvеѕ thеm a ѕеnѕе оf соntrоl). Nеxt, lіѕt thе ѕtерѕ іn ѕеԛuеnсе “Put оn раjаmаѕ, bruѕh tееth, rеаd bооkѕ, сuddlе, lіghtѕ оut” ѕо еvеrуоnе knоwѕ еxасtlу whаt wіll hарреn. Fоr kіdѕ thаt саn’t rеаd, uѕе a сhаrt wіth рісturеѕ. Rеvіеw thе рlаn tоgеthеr bеfоrе уоu bеgіn. Whеn a рlаn іѕ соmmunісаtеd аnd rеhеаrѕеd, сhіldrеn аrе mоrе lіkеlу tо іntеrnаlіzе іt аnd lеѕѕ lіkеlу tо аѕk fоr thіngѕ thаt аrе nоt оn thе ѕсrірt.

  1. Tіmе tоgеthеr

Sоmе kіdѕ bесоmе unѕеttlеd аt bеdtіmе bесаuѕе thеу’rе lоngіng fоr mоrе аttеntіоn frоm thеіr саrеgіvеr. Whеn раrеntѕ wоrk full tіmе durіng thе dау, evenings аrе whеn kіdѕ gеt thеіr раrеntѕ’ аttеntіоn. On thе оthеr hаnd, whеn a саrеgіvеr іѕ hоmе аll thе tіmе, kіdѕ bесоmе dереndеnt оn thе саrеgіvеr’ѕ рrеѕеnсе fоr соmfоrt. Eіthеr wау, ѕреndіng a fеw mіnutеѕ аѕkіng kіdѕ ԛuеѕtіоnѕ аbоut thеіr dау (fосuѕіng оn thе роѕіtіvе) оr tеllіng thеm thіngѕ уоu’vе nоtісеd аbоut thеm саn bе a nісе rіtuаl. Fоr bаbіеѕ, ѕреnd 5 оr 10 mіnutеѕ сuddlіng аnd mаkіng еуе соntасt, ѕіngіng оr ѕауіng ѕооthіng wоrdѕ.

  1. Rеѕресt thе rоutіnе

Stісkіng tо a ѕеt bеdtіmе hеlрѕ сhіldrеn fееl ѕесurе bесаuѕе іt оffеrѕ рrеdісtаbіlіtу. Kіdѕ оf аll аgеѕ (аnd grоwn-uрѕ, tоо) ѕhоuld іdеаllу gо tо ѕlеер аnd wаkе uр аt thе ѕаmе tіmеѕ еvеrу dау, gіvе оr tаkе 30 tо 60 mіnutеѕ. Yеѕ, thаt іnсludеѕ wееkеndѕ, tоо. Thіѕ mау mеаn dіѕсоurаgіng tееnѕ frоm ѕlееріng іn оn Sаturdау mоrnіngѕ ѕіnсе іt саn dіѕturb thеіr сіrсаdіаn rhуthm аnd mаkе wаkіng uр оn ѕсhооl dауѕ thаt muсh hаrdеr. Fоr уоungеr kіdѕ, еаrlіеr bеdtіmеѕ (bеfоrе 9:00 р.m.) mеаn thеу gеt mоrе ѕlеер аnd аrе bеttеr rеѕtеd іn thе mоrnіng. Yоungеr kіdѕ nееd bеtwееn 10 tо 12 hоurѕ оf ѕlеер a nіght, ѕо іf уоur kіdѕ hаvе аn еаrlу rіѕе tіmе fоr dаусаrе оr ѕсhооl, mаkе ѕurе thеіr bеdtіmе іѕ еаrlу еnоugh tо еnѕurе thеу gеt a full nіght’ѕ rеѕt.

  1. Pоwеr dоwn

Elесtrоnіс ѕсrееnѕ аrе a bаd іdеа bеfоrе bеd bесаuѕе thеіr lіght ѕtіmulаtеѕ thе brаіn. Thіѕ саn mаkе kіdѕ fееl wіrеd juѕt whеn thеу ѕhоuld bе rеѕtіng, аnd іt саn аlѕо іnhіbіt thе рrоduсtіоn оf mеlаtоnіn аnd ѕеrоtоnіn, thе ѕlееру-tіmе hоrmоnеѕ. Idеаllу, kіdѕ ѕhоuld turn оff ѕсrееnѕ аt lеаѕt оnе tо twо hоurѕ bеfоrе bеd. Lіmіtіng ѕсrееn tіmе саn hеlр іn оthеr wауѕ, tоо. Kіdѕ whо аrе оff thеіr ѕсrееnѕ wіll bе mоrе асtіvе, burnіng thrоugh thеіr nаturаl рhуѕісаl еnеrgу, whісh mаkеѕ іt еаѕіеr tо ѕеttlе dоwn аt bеdtіmе. Whаt hарреnѕ durіng thе dау аffесtѕ thе nіght.

Whаt аbоut ѕlеер tесhnоlоgіеѕ? Fоr уоungеr kіdѕ, ѕоmе раrеntѕ uѕе a ѕресіаl, соlоrful lіghtеd ѕlеер/wаkе сlосk tо hеlр thеіr kіdѕ knоw whеn іt’ѕ nіghttіmе аnd whеn іt’ѕ wаkе-uр tіmе. Pеrѕоnаl wеаrаblе dеvісеѕ thаt trасk ѕlеер (lіkе a FіtBіt) саn ѕоmеtіmеѕ wоrk аѕ аn еffесtіvе ѕсrееnіng tооl fоr ѕlеер іѕѕuеѕ. But thеу’rе nоt dіаgnоѕtіс. If уоur сhіld’ѕ wеаrаblе dеvісе іndісаtеѕ thеу’rе nоt gеttіng ԛuаlіtу ѕlеер, іt’ѕ dеfіnіtеlу wоrth ѕееіng a ѕlеер ѕресіаlіѕt tо fіgurе оut whу.

  1. Kеер іt роѕіtіvе

Hеlр уоungеr kіdѕ whо саn’t tеll tіmе lеаrn whеn іt’ѕ OK tо rіѕе bу uѕіng a ѕресіаl сlосk thаt сhаngеѕ соlоr аt thе аррrорrіаtе ѕlеер аnd wаkе tіmеѕ. Rеwаrd kіdѕ fоr wаіtіng untіl thе арроіntеd hоur. Yоu саn uѕе a ѕtісkеr сhаrt аnd rеwаrd ѕеvеn соnѕесutіvе nіghtѕ wіth a ѕресіаl trеаt оr wіth fun оnе-оn-оnе tіmе, ѕuсh аѕ 10 mіnutеѕ оf рlауіng a bоаrd gаmе іn thе mоrnіng. But kеер іt роѕіtіvе. Dоn’t рunіѕh уоur kіdѕ fоr gеttіng uр. It mіght bе fruѕtrаtіng аѕ a раrеnt tо kеер wаlkіng thеm bасk tо bеd, but уоu dоn’t wаnt tо сrеаtе nеgаtіvе аѕѕосіаtіоnѕ wіth bеіng іn bеd.

  1. Prасtісе mаkеѕ реrfесt

It’ѕ аlѕо іmроrtаnt tо рrасtісе gооd “ѕlеер hуgіеnе.” Uѕе thе bеd аnd bеdrооm fоr rеѕtіng. Mаkе ѕurе tоуѕ аnd dіѕtrасtіоnѕ аrе сlеаnеd uр bеfоrе bеd, оr ѕtоrе thеm іn аnоthеr аrеа оf thе hоuѕе, іf роѕѕіblе. Crеаtіng a ѕtrоng ѕlеер аѕѕосіаtіоn wіth thе bеd аnd bеdrооm mаkеѕ іt еаѕіеr tо fаll аѕlеер thеrе. Thе mоrе уоur mіnd рrасtісеѕ rеlаxіng аnd fаllіng аѕlеер іn a сеrtаіn рlасе, thе еаѕіеr it bесоmеѕ.

  1. Rеѕtlеѕѕ nіghtѕ

If уоur сhіld іѕ hаvіng a hаrd tіmе аt nіght, іt’ѕ іmроrtаnt tо fіgurе оut іf іt’ѕ frоm nіght tеrrоrѕ, ѕlеерwаlkіng оr nіghtmаrеѕ. Nіghtmаrеѕ аrе bаd drеаmѕ thаt оссur durіng REM ѕlеер, аnd thеу аrе соmmоn іn реорlе оf аll аgеѕ. Thе dіѕtіnguіѕhіng fеаturе оf a nіghtmаrе іѕ thаt thе drеаmеr wіll rеmеmbеr іt. If уоur сhіld hаd a nіghtmаrе оr dіdn’t ѕlеер wеll thе nіght bеfоrе, уоu саn аѕk thеm аbоut іt іn thе mоrnіng. If thеу саn tаlk аbоut a bаd drеаm, уоu саn hеlр thеm соmе uр wіth ѕоmе аltеrnаtіvе еndіngѕ оr ѕоmе оthеr іmаgеѕ tо fосuѕ оn іnѕtеаd. Exрlаіn thаt nіghtmаrеѕ аrе a рrоduсt оf thеіr іmаgіnаtіоn, аnd rеаѕѕurе thеm thаt thеу’rе ѕаfе.

Slеерwаlkіng аnd nіght tеrrоrѕ оссur іn ѕlоw wаvе ѕlеер. Thеу hарреn durіng thе fіrѕt thіrd оf thе ѕlеер сусlе, аnd thе drеаmеr wоn’t rеmеmbеr thеm. If уоur сhіld іѕ hаvіng nіght tеrrоrѕ оr ѕlеерwаlkіng еріѕоdеѕ, іt’ѕ іmроrtаnt tо hаvе thеm еvаluаtеd bу a ѕlеер ѕресіаlіѕt.

  1. Thіѕ tоо ѕhаll раѕѕ

If уоu’rе ѕtіll fасіng a lіttlе іnѕоmnіас аftеr аll уоur bеѕt еffоrtѕ, dоn’t dеѕраіr. Trу tо рull bасk аnd соnѕіdеr whаt mіght bе gоіng оn. Sоmеtіmеѕ сhіldrеn rеgrеѕѕ аѕ thеу fасе a nеw dеvеlорmеntаl mіlеѕtоnе. Sоmеtіmеѕ thеу’rе ѕtrugglіng tо process a ѕіgnіfісаnt еvеnt. Truѕt уоur іntuіtіоn.

Uр untіl thе аgе оf fоur, раrеntѕ rеаllу dо hаvе tо tеасh сhіldrеn tо ѕlеер. Thіѕ mеаnѕ tаkіng thеm bасk tо bеd whеn thеу gеt uр аt thе wrоng tіmе аnd hеlріng tо ѕооthе thеіr аnxіеtу аftеr bаd drеаmѕ. If уоu nееd tо uѕе brіbеѕ аt thіѕ аgе, dоn’t dеѕраіr. It’ѕ juѕt a рhаѕе, аnd уоu’ll аll mаkе іt thrоugh ѕооn еnоugh.

 9. Thе еnvіrоnmеnt

Sоmе kіdѕ mау hаvе trоublе fаllіng оr ѕtауіng аѕlеер bесаuѕе оf аllеrgеnѕ thаt саuѕе іtсhіng, оvеrhеаtіng аnd соngеѕtіоn. Hаvе уоur сhіld tеѕtеd fоr аllеrgіеѕ іf уоu ѕuѕресt thіѕ tо bе thе саѕе, аnd рut hіm tо bеd іn brеаthаblе, lоw-аllеrgеn оrgаnіс соttоn руjаmаѕ аnd ѕhееtѕ.

10.Lіghtѕ оut

Thе hеаlthіеѕt wау tо ѕlеер іѕ іn соmрlеtе dаrknеѕѕ. Rеѕеаrсh іndісаtеѕ thаt lіght роllutіоn (аnу lіght, еѕресіаllу tоо-brіght сlосkѕ оr nіght lіghtѕ) саn dіѕruрt hоrmоnе rеgulаtіоn, whісh аffесtѕ ѕlеер, аnd аlѕо іmmunе ѕуѕtеm funсtіоn. Arе уоur kіdѕ аfrаіd оf thе dаrk? Put thе nіght lіght іn thе hаllwау аnd turn іt оff оnсе thеу’rе аѕlеер, оr uѕе оnе thаt еvеntuаllу ѕhutѕ іtѕеlf оff. Alѕо trу blасkоut сurtаіnѕ or ѕlеер mаѕkѕ fоr kіdѕ whо wаkе uр unnаturаllу еаrlу frоm ѕunlіght ѕtrеаmіng іntо thеіr rооmѕ.

And іf уоu’rе unѕurе, tаlk wіth уоur реdіаtrісіаn оr соntасt a ѕlеер соnѕultаnt tо hеlр уоu сrеаtе a рlаn thаt уоu саn ѕtісk tо. Yоu dоn’t nееd tо hаvе a mаjоr іѕѕuе tо ѕее a ѕlеер ѕресіаlіѕt. Sоmеtіmеѕ hаvіng аn еxреrt wеіgh іn tо hеlр dеtеrmіnе whу thе сhіld іѕ wаkіng саn hеlр еvеrуоnе rеlаx аnd ѕlеер bеttеr.

5 Ways Diet Soda Wrecks Your Body

For years, diet soda has been consumed by dieters and those trying to avoid the sugars and calories associated with regular soft drinks. They may be called “diet” drinks but these drinks were only aimed for diabetics and not dieters. Gradually, the industry developed into massive. However, irrespective of the fact that this drink contains no sugar, it still poses threats to our health.

Earlier research on soda intake made us understand that people who consume more than one of the regular or diet variety soft drinks had a higher tendency of developing metabolic syndrome, which increases the chances of heart disease and diabetes.

An individual may prefer drinking diet soda to the regular sodas; however, these drinks are far from the healthiest drinks that are needed for your body. Unfortunately, through these drinks, we consume tons of calories and we barely notice that diet soda is the main perpetrator.

Hopefully, these 5 harmful ways will enlighten you on how diet soda can wreak havoc to your body.

  1. Weight Gain

Though calorie-free, consuming more than one diet soda in a day could lead to increased body weight. This is basically because of two reasons; mental and physiological. Simply because you know you’re having a “calorie-free” drink will easily tempt you to opt for a second. Besides, it has been proven that the artificial sweeteners used in making these drinks have virtually the same effect as natural sugar.

Even if soda drinks contain fewer calories than the regular beverages, it doesn’t mean they are really healthy, particularly when consumed in excess. More so, the more sweetened drinks you consume, the more you crave for other sweet food and drinks, which implies more calories.

  1. It Increases The Risk Of Type II Diabetes

Studies show that drinking one can of diet soda per day increases the chances of developing type II diabetes by 25%. The same amount can increase the chances of developing metabolic syndrome by 36%. This involves a cluster of high cholesterol, high glucose levels, obesity, high triglycerides, and high blood pressure. You wouldn’t risk having these conditions, would you?

  1. Diet Soda May Damage The Kidneys

In the last two decades, the diagnosis of kidney disease has doubled. According to a recent statistic, about 20 million Americans have some indications of chronic kidney disease. Another recent study shows that drinking one can of diet soda can help maintain your normal calorie intake, but when consumed two or more at a time, they can increase the risk of declining kidney function.

More results from the annual meeting of the American Society of Nephrology in San Diego showed us that the kidney functions of women who drank 2 or more diet sodas daily decreased by 30%.

According to Said Julie Lin, a staff physician at Brigham and Women’s Hospital in Boston, MD, MPH and assistant professor of medicine at Harvard Medical School “Thirty percent is considered significant. That’s especially true because most study participants had well preserved kidney function at the start of the study.”

Proven with a few pieces of evidence and research statistics of how detrimental soda drinks is to your health, you’ll adopt a new approach and start substituting soda drinks for water in your diet. The bottom line is for you to keep diet sodas as low as possible in the event that you can never stop drinking them again.

  1. It Could Lead To Depression

A recent study shows that people who consume more than four cans of diet soda daily have a higher risk of depression than those who live without diet soda. You should consider the whopping 30% increase each time you try to drink more than the recommended quantity (1 can) of diet soda per day.

  1. It Can Cause Skin Problems

Excess diet sodas can disrupt your pH levels which may eventually lead to acne and deprive your skin of its radiance. Our body needs a high level of alkalinity in order to produce a glowing and healthy complexion. Diet soda has a high acidic level that is capable of lowering your pH. While this may easily be ignored, it is very important to your skin and your entire body. More so, low pH levels can accelerate aging, and as for teenagers, this could be a disaster for your skin.

Other after effects of diet soda includes:

  • It increases the risk of a heart attack by 40%, 10 higher than diabetes or high blood pressure.
  • It increases the risk of stroke, cardiovascular disease, heart attack, and stroke.
  • It has zero nutritional value since it has zero calories.
  • It reduces calcium from your bones especially for those at risk for osteoporosis. Diet soda contains phosphoric acid, an ingredient associated with lower bone density.

According to The American Heart Association, it is recommended that we only take in a maximum of 1, 500 milligrams of sodium per day, while the current Dietary Guidelines for Americans recommends a daily consumption of under 2,300 milligrams of Sodium. For those above 51 years of age, or who have specific health issues such as diabetes, kidney disease, high blood pressure, are advised to consume not more than 1, 500 milligrams.

Generally speaking, diet soda is a drink that should be totally avoided if you are trying to live a healthier lifestyle. As of now, scientists really don’t know the long-term effects of all of the ingredients and chemicals that is contained in diet soda.

So get yourself the easiest help by drinking plenty of unsweetened tea and of course, clean water. Or, then again if you truly can’t do without sweet drinks, always prepare a quality no-sugar-added smoothie with fresh fruits (such as avocado, mango or strawberry) and milk. This will help reduce the negative effects of soda.

Contact Healing Hands Chiropractic Today

For more health tips and ways to improve your overall health, contact Healing Hands Chiropractic today! Our office, located in Murfreesboro, TN is staffed with Dr. Dee and her amazing team. Healing Hands Chiropractic treats far more than back pain.

Contact Dr. Dee today at 615.203.3505!


Natural Treatment Options for Poison Ivy

It’s summer time! This means plenty of outdoor activities, and plenty of chances to get exposed to poison ivy. With nearly 85% of people sensitive to the oils found in the poison ivy plant, it’s wise to have some natural treatment options tucked away for this season.

Contrary to popular belief, the poison ivy rash itself is not contagious. This means it cannot be spread from one body part to another, or from one person to another. The poison ivy plant oils are easily spread from place to place, and love to linger around on clothes and anything it comes into contact with.

Read on for information on how to prevent poison ivy from spreading, and natural treatments for this itchy rash!

Causes of Poison Ivy Rash

According to the Poison Ivy Organization, the rash that manifests itself after exposure to poison ivy is caused by the plant oil called urushiol. All parts of the poison ivy plant contain this oil, meaning exposure to any part of the poison ivy plant can leave you itching for days or even weeks.

Unfortunately, urushiol cannot be seen on the plant’s surface. It’s a sticky and clear liquid compound found in the plant’s sap. It is completely colorless and odorless. It is also very quickly absorbed into the skin, but can remain on clothes or the skin’s surface for weeks at a time.

Poison Ivy Rash Symptoms

Do you suspect you have poison ivy? Have you recently been outside in an area where the plant can thrive? Check out these symptoms:

  • Intense itching
  • A red rash that may have yellow, inflamed patches
  • Blisters on the skin (typically they form in a straight line or in patches, following the path of the oil from the poison ivy plant)

Unfortunately, a poison ivy rash can last for weeks at a time. Each person reacts to the plant differently. As an allergic response, it is definitely something to take seriously. As long as the rash is still spreading, that means the symptoms are still emerging, or you’ve been re-exposed to the oil.

If your symptoms are severe, please reach out to your doctor. Any signs of swelling, nausea, oozing blisters, fever, or difficultly sleeping due to discomfort should not be ignored!

Preventing Poison Ivy

The first step to preventing poison ivy is being able to recognize the plant. This will help you avoid exposure to the plant in the first place! Here are some tips for avoiding poison ivy:

  • Poison ivy plants have 3 leaves and are shiny and medium sized — remember the phrase, “Leaves of three, let it be.”
  • Poison ivy leaves are usually bright green, but can also have hints of red or yellow
  • Poison ivy can grow just about anywhere. It’s fond of areas where people tend to roam around, like the edges of trails, streets, or gardens
  • It thrives in partial shade and tends to grow where densely populated woods meet open land
  • Poison ivy is sneaky. It can show up as a small vine or a small shrub. That means it can grow on the ground, but also up higher.

 Natural Treatment Options for Poison Ivy

— Wash your hands and shower after exposure to the plant.

Using a strong soap, immediately wash the area that came in contact with the plant, as well as the rest of your body. This can help remove the plant oil and decrease your risk of having an allergic reaction. The sooner you wash off and shower after plant exposure, the better off you will be. Be sure to wash under your fingernails – the oil likes to hang out here. Also, don’t use a washcloth when you wash or dry your hands since the oil can find its way onto the cloth. Be sure to wash any clothes or towels!

— Cover up when gardening, hiking, etc.

If you know you are headed into an area prone to poison ivy, cover up! Whether you need to wear gloves to work in the garden, long pants to go on a hike, etc., if your skin is covered, the poison ivy plant oils have a harder time making their way onto your skin.

Do not forget that poison ivy oil can linger on clothes and gloves, so be sure to wash anything that may have been exposed to the plant, shoes included, as soon as you get home! If you know you were exposed to poison ivy, retrace your steps in your house and wipe down any doorknobs, walls, etc. you may have touched as well.

— Use a cool compress

If poison ivy blisters appear, use a cool compress to help soothe them. You can make this even more effective by adding lavender oil to the compress. Try taking a small towel and dipping it in cold water (or wrapping it around ice), and holding it gently against the inflamed skin for up to twenty minutes at a time. You can do this several times each day.

No lavender oil on hand? Try dipping the compress in apple cider vinegar or brewed black tea, which have also been proven to soothe the itch of a poison ivy rash.

— Herbal supplements

Rather than itching the poison ivy rash, which can irritate the skin even more, try applying some of these herbal remedies to the skin. These will help reduce inflammation and itch!

  • Witch hazel
  • Echinacea
  • Bentonite clay
  • Oatmeal
  • Essential oils such as lavender, geranium, or helichrysum
  • B12

Do not let poison ivy bring you down this summer.  Through these prevention tactics and natural treatment options, you can get outside, enjoy nature, and soak up the sun!

For all of your chiropractic needs this summer, and all year long, contact Healing Hands Chiropractic located in Murfreesboro, Tennessee. Reach us via phone at 615-203-3505. We look forward to working with you in your journey to a healthier life!

man with a headache

Whiplash: Symptoms and Treatment Options

In the United States, more than 2 million people suffer from whiplash injuries every year. Whiplash is most often associated with car accidents. However, it can occur with any type of impact or blow that causes your head to jerk forward or backward.

The jerking motion strains the neck. The sudden force can injure bones, discs between the bones, ligaments, muscles, nerves, and other tissues in the neck and spine.

When treated quickly, most people are able to quickly recover from whiplash. However, left untreated, whiplash can cause pain and suffering for months or years. By acting quickly when dealing with a whiplash injury, the body can heal faster. It also reduces the overall pain and swelling. If you believe you’re suffering from whiplash, reach out to us today! 615-203-3505

Research continues to support the idea that the sooner one receives chiropractic care after an accident, the faster they can recover. Ideally, patients will see us within 24 hours of the accident for the fastest healing time, however, we are here to help at any point in time.

chiropractor with a patient

Causes of Whiplash

Whiplash is caused when the head jerks beyond its usual range of motion. This jerking movement pulls muscles and ligaments and often causes their fibers to tear.

Whenever a fiber is torn in a muscle or tendon, it’s called a strain. If this happens in a ligament, it’s called a sprain. Whiplash usually packs a double punch and involves both strains and sprains in the neck and spine. In more severe cases, it may also include fractures or dislocations.

If you’ve been involved in an accident and are experiencing pain, contact us today. Healing Hands Chiropractic can help. Reach us at 615-203-3505.

Symptoms of Whiplash

Symptoms of whiplash usually show up within 24 hours of the injury or accident. Sometimes symptoms can even show up sooner than that — within 6 to 12 hours. Left untreated, symptoms of whiplash will continue to worsen. Take proactive action and contact Healing Hands Chiropractic today to help treat your whiplash symptoms.

Common symptoms of whiplash include, but are not limited to:

  • Neck pain
  • Dizziness
  • Headaches
  • Stiffness
  • Limited range of motion
  • Pain with neck or back movement
  • Tenderness in the upper back, neck, and shoulders
  • Fatigue
  • Tingling in the arms
  • Numbness in the arms

Other, less common symptoms of whiplash include:

  • Lower back pain
  • Muscle spasms
  • Jaw pain
  • Blurred vision
  • Ringing in the ears
  • Trouble sleeping
  • Memory issues
  • Irritability
  • Poor focus

Whiplash symptoms are often made worse by reading, driving, sitting at a computer, using a cell phone, watching TV, or any activity that requires a sustained posture. f you are currently experiencing any of these symptoms following an accident, please contact our offices today at 615-203-3505.

Natural Treatment Options for Whiplash

Whiplash can be incredibly painful. Luckily, natural treatment options exist. Here are 3 natural treatment options for whiplash injuries.

1. Chiropractic. Dr. Dee at Healing Hands Chiropractic, located in Murfreesboro, TN is an expert in treating whiplash injuries. She can accurately identify the misalignments in the spine that are causing such pain. Through spinal adjustments, she will help restore normal joint movement and function.

This treats whiplash and its symptoms at its source. Over the counter and prescription medications do not. Spinal adjustments will help reduce your levels of pain and inflammation, and will have you feeling better, faster.

2. Massage. In combination with chiropractic, massage therapy can be incredibly beneficial in treating whiplash injuries. Three types of massage are often used in treating whiplash injuries.

Myofascial release is one type of massage that a massage therapist may use to treat whiplash. This technique helps loosen restricted neck muscles and fascia. It can also help increase range of motion that often decreases with whiplash.

Static compression is another type of massage therapy that is often used to treat whiplash injuries. Applying static compression to the impacted trigger points helps increase the oxygen flow to the muscles that have been impacted. This increased blood flow helps the muscles to heal.

Deep tissue massage is the third type of massage commonly used to treat whiplash injuries. Deep tissue massage techniques help release deep fascia, adhesions, and scar tissue that can occur with whiplash. By loosening up this tissue around the nerves in the neck and back, the body is able to heal faster.

With any type of massage, it’s incredibly important to tell the massage therapist your pain level so they can adjust accordingly!

3. Essential oils. Essential oils are a great, natural, and effective way to help alleviate pain associated with whiplash. Try applying a few drops of the recommended oils to the affected area, and gently massage these into your skin. Make sure you are using 100 percent pure essential oils. The following oils can be beneficial in treating whiplash pain:

Wintergreen oil: Wintergreen oil has antiseptic, anti-inflammatory, and analgesic properties. It will create a warm sensation in the tender area, and help increase circulation and promote healing.

Marjoram oil: Marjoram oil can work to decrease muscle spasms by relaxing the muscles. It is also known to promote blood circulation, helping the muscles get the nutrients they need to heal.

Lavender oil: Lavender is known for its ability to help people relax. Lavender oil helps tense muscles relax, and therefore improves blood flow. This helps lower stress levels and aids in physical and mental recovery from whiplash.

Healing Hands Chiropractic Can Help

If you believe you are experiencing whiplash, please contact Healing Hands Chiropractic today! Dr. Dee can properly diagnose the source of your whiplash pain. She can then work with you to establish the most effective course of treatment for your whiplash injuries. Remember, the sooner you can be seen after an accident, the better!

Contact Dr. Dee and Healing Hands Chiropractic today for your consultation. There’s no need to suffer from your whiplash pain any longer. Reach us now at 615-203-3505. We look forward to working with you!


Home Remedies to Combat Bee Stings

It’s springtime here in middle Tennessee, and summer is right around the corner. That means plenty of us are spending a lot of quality time outside!

With this weather, bees and wasps are starting to make themselves more and more known in our surroundings. This is a serious issue for those allergic to these creatures. For others, while not life threatening, we all know that a bee or wasp sting HURTS!

We wanted to equip our readers with several home remedies to help combat bee stings and wasp stings this spring and summer. Your first step in treating a sting is to remove the stinger with a pair of tweezers. It’ll likely look like a tiny black dot in the center of a red welt or swollen area. Next, try out one of these popular home remedies to treat the sting!

15 Home Remedies to Combat Bee Stings This Spring and Summer

1. Baking Soda

Make a thick paste of water and baking soda. Apply the mixture directly to the sting and allow it to dry. The alkaline properties of the baking soda help reduce the swelling, pain, and irritation from the sting.

2. Apple Cider Vinegar

Pour a little bit of apple cider vinegar directly from the bottle onto the sting. The acidity in the ACV helps neutralize the toxins. It also helps reduce swelling and pain.

3. Raw Honey

Raw honey has been a bee and wasp sting remedy for centuries. Why? Raw honey is packed with antibacterial, antimicrobial, and anti-inflammatory properties. By putting a little bit of raw honey on the sting, you will reduce the swelling and pain. Let it sit on the sting for at least 30 minutes before washing it off.

4. Basil

Basil is not only great for cooking, it’s also got anti-inflammatory properties. Take a handful of basil leaves and crush them up into a paste. Place the paste directly on the sting and leave it there for at least 30 minutes. Rinse the paste off with warm water. This will reduce pain and swelling. Repeat as needed.

5. Calendula

Calendula produces beautiful flowers, and also has anti-inflammatory, antibacterial, anti-fungal, and antiseptic properties. Pick a handful of some calendula flowers from the garden and put them in a pan of filtered water. Bring the water to a boil and let it simmer for 15 minutes. Let the water cool, then dip a clean cloth into the water and apply it directly to the sting. Repeat throughout the day as needed.

6. Onion

Onions are another remedy that have been around for thousands of years! Onions contain enzymes that draw out fluids. This helps relieve swelling and irritation from a bee sting. Take a fresh slice of onion, and hold it directly to the sting for a few minutes. Repeat as needed.

7. Papaya 

Papaya contains papain. This is an enzyme that helps with digestion. It also helps break down the venom in bee stings and has antiseptic properties. Apply some papaya directly to stings, burns, and other skin wounds!

8. Plantain

We aren’t talking about the tiny bananas, but the “weed” that grows just about anywhere. Plantain leaves contain tannins. These are great for wounds and infamous for their ability to stop bleeding. All you have to do is pick a plantain leaf from the yard, chew it up to make it into a paste, and apply it directly to the sting.

9. Lavender Essential Oil

Pure lavender essential oil will neutralize the venom, reduce the swelling, and help calm the mood of the person who was stung. Be sure to get a trusted brand of essential oils, and make sure it isn’t packed with fillers!

10. Turmeric

Turmeric not only adds flavor to dishes, but also has been used for centuries in healing. It has anti-inflammatory, antiseptic, and antibacterial properties. Simply make a paste from turmeric powder (found in the spice aisle) and filtered water. Apply the thick paste to the sting and let it sit for 30 minutes. Rinse gently with warm water. Reapply the paste as needed every few hours.

11. Salt

Salt is a great remedy for stings because most of us always have some on hand. Take a bit of salt and sub some in the area where you got stung. It will gradually reduce the pain, swelling, itching, and burning that often comes with bites and stings.

12. Soap

Soap is a simple remedy that will help relieve the pain associated with a wasp or bee sting. Rub the soap with a small amount of water and let it air dry. After 15 minutes, remove the soap with warm water.

13. Sugar

Sugar can help relieve the discomfort often associated with a sting or bug bite. To apply, simply moisten the tip of your finger with saliva or water, and dip it into the sugar. Rub the affected area. This will help relieve the itch.

14. Clay

Clay or mud is a great remedy for bee stings, since most of them occur outside. If you get stung, look around for some mud or clay. The dirt and water mixture will relive the pain and reduce swelling while cooling the area. Let the mud dry until it can be easily removed with water. Wash the area with soap after you remove the clay or mud.

15. Aloe Vera

An aloe plant is one of the best house plants you can have. The pulp of aloe vera is incredibly effective at treating any bites or burns. Cut off a stalk from your aloe vera plant, squeeze out its liquid, and apply to the area where the sting or bite occurred. This will reduce pain and swelling, while acting as an antiseptic.

Healing Hands Chiropractic Wants You To Enjoy Your Spring and Summer

At Healing Hands Chiropractic, we know that a well-balanced, happy life involves spending some time in the great outdoors. Make the most of your time this spring and summer with your loved ones!

Call us today to help you get to feeling your best so you can be active this season – 615-203-3505. We look forward to hearing from you!



10 Ways to Spring Clean Your Health

Now that it’s officially Spring, it’s time for some spring cleaning. While most are dusting rugs, cleaning windows, and scrubbing baseboards, we’d argue that it’s time to spring clean your health.

Winter is a hard time for many. The darker days, the holiday parties, the cold weather… all of these tend to negatively affect our health. Portion sizes get out of control, gyms see memberships decline, and freezing temperatures keep everyone indoors and in front of a screen.

Spring is a great time for new life and hope, and this spring, we wanted to offer our patients 10 ways to spring clean your health! It’s time to embrace the new season, improve your health, and start fresh. Today!

Here are 10 ways to spring clean your health this year:

1. Spring Clean Your Thoughts. 

We are hit with thousands of thoughts and messages each day. They come at us from all directions. Your kid may wake you up begging for ice water. Your favorite radio show may remind you about some concert tickets that are about to go on sale. Your boss may call for a last minute meeting. Whatever they may be, life’s daily hassles can often get us into a negative mindset.

So how can you clean up your thoughts this spring? Find the joy in the ordinary tasks of each day. When you’re sick of washing dishes, focus on the fact that you have fresh, clean, running water in your home. When you have to stay late at work, be thankful that you are employed!

And don’t forget to incorporate some time just for you into your week. Schedule a manicure, hit the golf course, grab lunch with a friend. All of these changes will help shift your attitude and brighten your day.

2. Soak Up Some Sun.

Vitamin D levels usually dip in the winter because of lack of sun exposure. Unfortunately, low vitamin D levels have been linked to depression, osteoporosis, cardiovascular disease, and cancer. Our body can make vitamin D when our skin is exposed to the sun, but we also need to consume it in our diets.

Foods such as salmon, dairy products and dietary supplements can help boost our vitamin D levels. With spring and its warmer weather, be sure to work in some sunshine to boost your vitamin D levels as well. It will not only increase your vitamin D levels, but will boost your mood as well! Don’t forget the sunscreen!

3. Clean Out Your Pantry.

Has your pantry become a glorified closet or catch all? What items do you have lying around in there that you bought for a recipe you never made? It’s time to scan your pantry and collect food items you can donate, and toss the rest. If it’s been there for months untouched, it’s time to let it go.

Next, take stock of what you have left. Is it full of healthy, convenient options? Or is it loaded with junk? Take this opportunity to reinvent your pantry and load it up with wholesome, good-for-you food that fuels your body.

4. Add Color To Your Diet.

One of the easiest ways to freshen up your diet this spring is to aim for adding some color to your plate. Fruits and veggies are packed with nutrients and color! Embrace the changing of the seasons with fresh, seasonal, local produce.

Adding these items to your plate will have you feeling and looking better in no time!

5. Spice Up Your Workouts. 

If the winter months put a damper on your workout routine, it’s time to get back in the saddle. Ditch the elliptical and head outside for a hike. Get off the stationary bike and hop on a real one outdoors.

Activities that make you breathe harder actually help oxygenate your blood, boost your mood, clean out arteries, and strengthen your heart. Time to get back in the fitness groove and improve your health this spring!

6. Eat With A Purpose.

Is your diet full of sugars, sodiums, and fats from additives? While each of these food elements certainly have their place in a well-rounded diet, if you aren’t paying attention, they can creep in just about everywhere.

When your body tells you that it’s hungry, it is telling you that it needs nutrients, not just calories. Make sure that you are eating whole foods that will properly fuel your body.

Cut out those sugary drinks, add more fruits and veggies, and fuel the machine!

7. Get Rid of Clutter.

Take a look around your house. Clear out any clutter you have by separating it into a donate pile and a trash pile. Donate the clothes and helpful household items to charity. Clear kitchen cabinets of junk food. Get rid of knick knacks that your aunt Myrtle gave you for Christmas that you don’t care about.

Clearing out clutter helps clear your mind, and makes your home a more relaxing environment!

8. Get Plenty of Rest.

Getting adequate sleep not only helps your mood, but it is essential for your health. Sleep helps our bodies reset! Try and get 8 hours of sleep each night in order to reap the best benefits.

Set your nighttime routine and stick to it. Turn off the screens and give your mind time to wind down before your head hits the pillow, and enjoy all the benefits that a great night’s sleep can give for your health.

9. Strengthen Valuable Relationships.

Having strong relationships is incredibly important to overall health. Great relationships keep us motivated and accountable. They provide us with a safe place to take our fears and worries. They give us a place to share our joys and laughs.

Take the opportunity this spring to focus on strengthening the good relationships you have in your life, and releasing the bad ones. Surround yourself with people who love and support you.

10. Schedule Those Appointments.

When was your last adjustment? How’s your nervous system working? Incorporate self-care into your spring cleaning routine this year.

Chiropractic care not only helps boost energy and your immune system, but it helps the body as a whole work more efficiently!

Call our office today to schedule your appointment! 615-203-3505


6 Lower Back Stretches to Reduce Pain

Did you know that nearly 80 percent of adults experience persistent lower back pain at some point in their lives? At any given point in time, nearly 31 million Americans suffer from lower back pain. In fact, lower back pain is the number one leading cause of disability worldwide, according to the American Chiropractic Association.

All of this leads to millions of people looking for ways to relieve lower back pain. Unfortunately, many will turn to over the counter medications, prescription medications, or surgery. These methods only address the symptoms, not the source of pain itself. The good news? Chiropractic care addresses lower back pain at its source!

At Healing Hands Chiropractic, Dr. Dee and her staff will conduct a thorough examination to identifying what is causing lower back pain. By identifying the source of the pain, they can come up with a safe, natural, and effective way to not only treat the pain, but prevent it from returning! No medications, no surgery, and no recovery time.

Lower Back Pain Symptoms

Symptoms of lower back pain include, but are not limited to:

  • Difficulty moving throughout the day
  • Pain that moves around to the groin, buttocks, or upper thighs
  • Dull and achy pain
  • Muscle spasms
  • Local muscle soreness
  • Difficulty finding a comfortable position to sit, stand, or sleep

Risk Factors of Lower Back Pain

Lower back pain can be dull and mild, or sharp and severe, depending on what is causing it, how long it’s been ignored, and the person’s overall health. According to the University of Maryland Medical Center, there are several risk factors for lower back pain:

  • Family history of back pain
  • Smoking or tobacco use
  • Being overweight or obese
  • Anxiety or depression
  • Living a sedentary lifestyle
  • Poor posture
  • Poor form when exercise
  • Overuse of the back muscles
  • Being female
  • Being middle-aged or an older adult

Dr. Dee will identify the source of your lower back pain to create an appropriate action plan for you. Once you have decided upon a course of action together, your treatment can begin! Through spinal adjustments, Dr. Dee can remove vertebral subluxations in the spine, which are often the underlying cause for back pain. You’ll leave our office feeling better in no time!

6 Stretches To Reduce Lower Back Pain

In between chiropractic visits, we often recommend patients perform certain exercises to keep back pain away. The following 6 stretches are excellent in treating muscle soreness that is often associated with lower back pain:

1. Knee to Chest. This stretch is excellent for aligning your pelvis while stretching the lower back and glute muscles. To complete this stretch, lie flat on your back and point your toes towards the ceiling. Next, slowly bend your right knee and pull the right leg toward your chest. Wrap your arms around the right thigh, knee, or shin — whichever is possible for you. Hold this stretch for 20 seconds and then slowly release and return to the starting position. Repeat three times per leg.

2. Lying Knee Twist. This movement does a great job of stretching the back muscles and ab muscles. Start by lying down on your back, with your legs straight out in front of you. Next, bend  your right knee up and cross it over the left side of your body. Hold this position for twenty seconds so that you feel a gentle stretch along your back and glute muscles. Slowly rotate back to your starting position and repeat on the opposite side. Repeat this stretch 3 times per side.

3. Yoga Cat/Cow. Start this stretch by getting down on all fours with your hands directly under your shoulders and your knees directly under your hips. Exhale and slowly arch your spine. Inhale, and tighten your core muscles and round your back, like a cat. Slowly alternate between these two movements, and hold each position for 5 to 10 seconds. Repeat 10 times.

4. Piriformis Seated Stretch. This stretch helps lengthen the piriformis muscle, located in the glute. Often, this muscle is one cause behind sciatic nerve pain. To perform this stretch, sit up straight and cross your left leg over your right leg, while placing your foot next to your thigh and tucking your right leg in toward your buttocks. Put your right arm on your leg and slowly ease into the stretch, maintaining good posture. Hold the pose for 20 seconds and then switch sides. Repeat three times per side.

5. Cobra Stretch. The cobra stretch helps stretch abdominal muscles and the lower back. Start this stretch by lying down on your stomach with your legs straight behind you. Place your arms shoulder width apart, with your forearms and palms flat on the ground. Slowly push your body upwards while straightening your arms. Keep your hips on the ground. Once you achieve a position that gently stretches your abs and lower back, hold for 10 seconds and slowly return to the starting position. Repeat this stretch 5 times.

6. Restful Pose. Also known as child’s pose, this pose helps relax your body overall. Get on the floor on your hands and knees with your knees slightly wider than hip width apart. Turn your feet in so that your toes touch, and push your hips backwards while bending your knees. Once you’re in a comfortable seated position, extend your arms forward and all your head to fall into a forward, relaxing position. Hold the pose for 20 seconds and slowly return to the starting position. Repeat three times.

Healing Hands Chiropractic Can Help Treat Your Lower Back Pain

Healing Hands Chiropractic, located in Murfreesboro, Tennessee, can help relieve your lower back pain! Our safe, natural, and effective chiropractic care will treat your lower back pain at its source.

Dr. Dee and her expertise will identify the source of your pain, and then will develop a treatment plan that will have you back to living your best life possible.

Do not accept back pain as a normal part of your life! You deserve better. Call our offices today to schedule your appointment! 615-203-3505. We look forward to hearing from you!