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5 Ways Lack of Sleep Affects Your Health

Everyone experiences occasional sleepless nights. This happens when you have had a tiring day or when stressed. Sometimes, it happens when you use a stimulant like coffee. But, what happens if you can’t sleep day after day? We call it Sleep Deprivation and it is a cause for alarm.

In the United States, sleep deprivation is a leading cause of major auto accidents on the roads. According to the National Sleep Foundation, nearly a third of road accidents happen because the driver dozed off while behind the wheel. What’s more saddening is the fact that innocent passengers either get injured or dead in the process.

Based on a 2010 Review, sleep deprivation is a leading risk for premature death. This is sad considering that adults need 7-9 hours of sleep per night while teenagers and infants need 8-10 hours and 14-17 hours respectively. The problem with sleep deprivation is that it is a risk of unproductive life and different health complications.

Causes of Lack of Sleep

Most people experience sleep deprivation due to the following reasons:

  • Lack of a consistent sleep pattern
  • Reduced number of sleep hours
  • Regular use of caffeine and other stimulants before sleep time
  • Body tiredness
  • Stress

Sometimes, sleep deprivation is caused by sleep disorders such as narcolepsy and sleep apnea. In such cases, you need to see a sleep specialist to help you manage your condition.

Notable Signs

Sleep deprivation is often accompanied by the following signs:

  • Daytime tiredness
  • Microsleep (brief sleepiness)
  • Excessive yawning
  • Reduced focus
  • Mood swings
  • Hallucinations
  • Paranoia
  • Impulsive behavior

Sleep Deprivation and Your Health

Science has associated sleep deprivation with so many health issues affecting the brain, the heart, the digestive system, the immune system, and the hormonal system. Let’s look at the various ways that these 5 components are affected:

Sleep Deprivation and Your Brain

Quality sleep is very important for the optimal performance of your central nervous system. In particular, it affects how the brain works. When you sleep, neuron pathways are opened to help you remember things learned. Therefore, if you are sleep deprived, the brain becomes exhausted and you can’t think or concentrate properly.

Also, lack of sleep can lead to mood swings and hallucinations. In the first instance, you become easily irritable and in the second, you begin to see or hear things that don’t exist. Other dangers related to sleep deprivation include:

  • Feelings of depression
  • Episodes of paranoia
  • Anxiety

Sleep Deprivation and Your Heart

Sleep is important for your heart health. You need it to avoid issues like heart attack, stroke, and hypertension. If there’s an inflammation on the heart or one of its main blood vessels, you need quality sleep to give the body enough time to heal itself. Your heart, in this case, is relieved from possible discomfort and this makes it easy for it to concentrate on self-healing.

Sleep Deprivation and Your Digestive System

There are suggestions that sleep deprivation can make you overweight. Usually, two major digestive hormones (ghrelin and leptin) that are responsible for making you fuller or hungrier are affected. Leptin, for example, convinces that your brain that you’ve eaten enough and so you should stop. If you don’t sleep well, its effectiveness is interfered with. As a result, ghrelin is released to stimulate your appetite. So, you may end up eating more than you need as you don’t feel fuller easily.

In the long run, this makes you gain weight at an alarming rate. There’s also the likelihood that sleep deprivation may make you too tired to exercise. The more you reduce your level of physical activity, the more weight you gain. This is generally a risk for obesity, diabetes, and other complications.

Sleep Deprivation and Your Immunity

The role of your immune system is to offer protection against invading microbes. It’s also responsible for helping you fight existing conditions. So, when the immune system is defective, it’s easier to become sick. But, did you know that you can boost your immunity by simply having enough sleep? Well, this is possible according to science.

Your immune system releases cytokines when you sleep and this substance takes over the protective duties of your body to help neutralize threats like viruses, fungi, and bacteria. At the end of the day, your invulnerability is boosted to avoid issues like diabetes, Heart Disease, and flu.

Sleep Deprivation and Your Hormones

Lack of sleep has immense effects on the endocrine/hormonal system. Generally, hormones are optimally secreted and distributed when you sleep well. For example, men need three or more hours of adequate sleep to secrete testosterone, a reproductive hormone. Similarly, children need the same number of hours to produce the growth hormone that repairs damaged cells and boost muscle growth.

So, kids can grow well when the growth hormone production is uninterrupted. While the growth hormone can be released by different glands, the major player is the pituitary gland. Its ability to release the growth hormone is necessitated by having adequate sleep.

The Solution

While most people consider using caffeine and other stimulants to deal with a lack of sleep, sometimes the effects worsen. So, you can’t rely on coffee to fight sleep deprivation. It may eventually lead to nighttime insomnia and you don’t want this. If it gets chronic, then there’s the likelihood of your productive life coming to a standstill. So, what should you do?

The simplest solution is sleeping for many hours as you are required. Just sleep 7-9 hours or as recommended by the doctor and wait to see your quality of living improve. If you have a sleep disorder, talk to a sleep specialist who can recommend any of the following solutions:

  • Sleep medications
  • Airways opening through natural ways

But still, the best solution for sleep deprivation is prevention. You should restrain yourself from failing to have enough sleep. Here are the expert tips that can help you with this:

  • Reduce daytime naps to sleep more at night
  • Reduce nighttime meal portions
  • Observe a regular bedtime schedule
  • Cool off for at least an hour before going to bed after a meal or a bath
  • Work out more regularly but not around bedtime
  • Do away with post-noon coffee

Closing Thought:

Sleep is good for both your mind and soul. You need it daily to not only stay productive but also healthy. So, learn to sleep normally as this will protect you from the discussed health issues and many other complications linked to sleep deprivation.

chiropractor with a patient

What to Do After a Chiropractic Adjustment

Chiropractic adjustments are historically known to promote an array of health benefits. Short-termly, an adjustment can offer relief against acute pains, stress, injuries, and muscle tension. Long-termly, it can restore sleep patterns, prevent poor postures, and treat chronic pain. Simply, getting an adjustment today may be the best decision you’ll ever make for your health.

However, not all patients enjoy fast responses and long-lasting effects. This is because the treatment comes with a few post-procedure instructions that need to be adhered to. Failure to do so may either delay the effects of an adjustment or shorten its time of action. So, it’s necessary to know what to do after having an adjustment before you even try the procedure out. Here’s an essential guide to use:


Water is like medicine to the body after a chiropractic adjustment. It helps to nourish the recovering discs to keep your spine shock-protected and flexible. Your spine is like a moving machine that needs to be oiled at all times. Luckily, water does the oiling very well and that’s why it’s advisable to take a lot of it.

Minimally, you should do 8 glasses a day. Of course, you are expected to hydrate more if you weigh more. Ordinarily, the more weight you carry, the more your body needs water to maintain its metabolism. Water also prevents migraines and aids in expelling toxins from the body.

Eat Properly

Several foods need to accompany a chiropractic adjustment. Popular ones include:

  • Raw vegetables like broccoli and spinach
  • Fruits like berries and lemons
  • Black beans
  • Brown rice
  • Whole wheat
  • Sweet potatoes

Likewise, there are those foods you need to cut out completely during the recovery period. They include:

  • Excess sugars and added sweeteners
  • Highly processed foods (canned options)
  • Caffeine drinks

Sit Intermittently

It’s never healthy to sit for too long in the same place. This puts too much pressure on your recovering spine. If you have to sit in the same place, do it intermittently. Meaning; it doesn’t have to be continuous. You can be standing up after every 30 minutes of sitting and try to stretch or move around briefly.

When sitting, maintain the correct posture. It should be a neutral sitting position, where your face is positioned straight and your feet are firmly rested on the floor.

Sleep Well

When sleeping, you mustn’t put too much pressure on your spine as it recovers. You can rest on your back but don’t do it continuously. You should, however, stop sleep on your stomach as this may trigger some other issues.

Preferably, sleep on your sides. It helps to put the spine into its natural resting position. To sleep well, you need a supportive mattress and pillow. If you are not sure, talk to your chiropractor about it to get the best recommendation. There are several good brands out there you can buy.

Stay Mobile

Just because you have had chiropractic adjustment doesn’t mean you should be inactive. You shouldn’t sit, stand or rest in the same position for long. During the day, find an activity that involves mobility to do. For example, you can cycle or walk to work.

If you have a standing desk at the workplace, take advantage of it during the recovery period. If you have to sit behind a standard desk, take some time to step out of it. Additionally, instead of taking the elevator, you can opt for the stairs.

Exercise as Advised

Light exercises are necessary after a chiropractic adjustment. They help to stretch your body and strengthen your muscles to boost their recovery. Light exercises can also improve the coordination of your spine. Some of the routines you can do include:

  • Yoga
  • Pilates
  • Swimming
  • Biking
  • Walking

Overall, you just need to find a light physical workout you enjoy doing and stick to it. This will help you avoid living an inactive lifestyle as it slows downs the effectiveness of a chiropractic adjustment.

Go Light on Yourself

Though it’s good to be mobile and exercise more regularly, you shouldn’t overdo things. Your spine is recovering after an adjustment and thus you shouldn’t put it under physical stress. If you have to lift something, ensure it is lightweight.

In case you have to run, do it slowly. From home to your workplace, you have to go light on yourself throughout the recovery period. If you have to do manual work that you are not sure about, talk to your chiropractor about it.

Listen to Your Body

Your body is like a thermometer – it never lies. When things are not okay inside, your body will show it and you can identify signs like pains, muscle stiffness, and extreme tiredness. Such signs shouldn’t be dispelled easily even after an adjustment.

The best you can do is take note of how you feel to share with your chiropractor on your next visit. You need to pay extra attention to the way you walk, sit, sleep, and move your body. If all is well, also talk about it with your chiropractor.

Go for Checkup

One chiropractic adjustment is never enough to fight a serious health issue or injury. You may need several sessions at specific intervals. The most important thing, however, is to use each adjustment session as a follow-up opportunity for the previous adjustment.

You can also drop by the chiropractor’s office even when you are not scheduled for an adjustment to have the expert check up on your progress. Of course, you have to make an appointment first since chiropractors normally have tight schedules and you wouldn’t want to make the trip in vain.

Be Grateful

Last but not least, you need to show yourself gratitude for every small breakthrough that comes your way. For a start, you shouldn’t stress over the results of your adjustments even if things are not turning the way you want them to.

Instead, you should keep a cool head and appreciate the progress so far. So, a positive attitude is necessary. It’s the fuel that you need to keep going after an adjustment and the reference point for self-motivation when things are not working as projected.

Closing Thought:

Looking for amazing chiropractic care in Murfreesboro, TN? Look no further than Healing Hands Chiropractic. Contact us today to get started!

Chiropractic Treatment for the Elderly

They say that ‘old is gold’ but not many can agree with this statement. Aging can only be treasurable when you are doing well health-wise. It’s true that aging is part of life and we all will age at some point, but we all want it to happen gracefully. The problem with getting old is that it just doesn’t show in the physical. It also happens in the inside. The bones start to reduce in density and strength. They become porous and weak. As for the joints, they become stiffer and so you are not able to walk as articulate and quickly as you used to.

This is not all. There’s an obvious change in the curvature of your body. You start leaning forward, taking a c-shape. While these are natural signs of aging, there’s nothing natural when they are accompanied by pain and discomfort. This is when you realize that you are no longer aging gracefully. So, what should you do? You need to see a musculoskeletal expert to uncover what’s stressing your body. One expert to actually see is a chiropractor.

What’s Chiropractic Treatment for the Elderly All About?

A lot of times when a senior suffers from back or joint pain, they rush to get pain relievers. The medications may be effective in managing pain but they only offer a temporary reprieve. They do not address the underlying issue, which is often a spinal misalignment (popularly referred to as a subluxation). Additionally, the medications come with serious side effects. The other option when the pain is overwhelming is surgery. Not only is this an expensive approach but also a risky one.

This brings us to chiropractic treatment. It’s a medication-free non-surgical treatment that enjoys very few risks. Here, a chiropractor uses mostly hands and occasionally assisted devices to gently manipulate the spine and affected parts like the neck and back of the senior. The whole idea is to clear misalignments on the spine path. The misalignments are what compress the nerves leading to pain and discomforts.

Ways the Elderly Can Benefit from Chiropractic Treatment

Chiropractic treatments come with an array of benefits that range from therapeutic to comfort-enhancing. Generally, seniors can benefit from chiropractic care in the following ways:

  1. Pain Alleviation

This is probably the primary reason why you would want to see a chiropractor. A chiropractor is generally a pain specialist. The expert is able to treat pain from its root source, the nerves. Since spinal misalignments stress the nerves, a spinal adjustment helps to free them. In the end, you are relieved from back pain, joint pain, headache, and other kinds of pain.

  1. Enhanced Immunity

There’s a close association between the spine and your immune system. Your immune system depends on information relayed from the brain through the spine to defend you against diseases. If there’s a spinal misalignment, the flow of information between the two points is compromised. A chiropractor treats the misalignments to ensure that your immunity is not interfered with but boosted.

  1. Posture and Coordination

Since the bones are getting weak and deformed as you get old, it may be difficult to have body balance. Your hand-eye coordination is also affected and you are likely to feel dizziness frequently. The good news is that these issues can be remedied with chiropractic care. According to a 2014 study, chiropractic can reduce dizziness in seniors. By treating spinal misalignments, chiropractic care helps you to regain your posture and coordination. It becomes easy to walk without risking a fall and to do things with your hands.

  1. Reduced Joint Degeneration

When the spine is misaligned, the joints suffer. They are deprived of joint fluid which is food to them and so they start to degenerate. This is the case of a condition like arthritis. Chiropractic treatment not only stops the degeneration of the joints but also restores their nourishment. This brings about total relief. Your spine is not stressed that much as there are no misalignments and the joints become rejuvenated in the long run.

  1. Improved Motion and Flexibility

It’s usually harder for a senior who has a back problem or one with weak bones to bend and pick something from the floor. This is because their bodies can’t take the stress. Chiropractic treatment helps to improve your range of motion so as you can do it effortlessly. You won’t have to endure pain when bending as your spine is adjusted to give you flexibility.

Is the Treatment Safe for the Elderly?

In line with the American Chiropractic Association, the use of chiropractic treatment is safe for seniors when it comes to debilitating conditions like arthritic pain, bone degenerative disorders, lower back pain, and migraines. It’s a holistic approach that seniors can use to manage different kinds of musculoskeletal pains and discomforts.

Chiropractors generally go through vigorous training to understand the human body. They are trained to care for both the young and old and to help them obtain pain relief from different conditions. So, you can count on the expert to help you address your underlying issue. You just need to confirm that the expert is certified and experienced.

What Options Apply to the Elderly?

Depending on the condition of the senior citizen, a chiropractor is able to determine the most applicable technique. Usually, the technique can be:

  • Manipulative – Here, force is used to clear misalignments on the spine. Since the method is forceful, it’s ideal for chronic pain and musculoskeletal diseases. The commonest technique here is manual manipulation. The technique is done by hand. In this case, the expert uses hands to forcefully but safely manipulate the spine to realign it. The technique may look forceful but it’s gentle to the senior. Alternatively, the expert may resort to the use of assisted devices such as a drop table or motor devices to help in delivering measurable thrust to the treated area.
  • Non-manipulative – This technique applies to senior citizens with muscle spasm, a weak nervous system or those in acute pain. It can also apply to older adults with arthritis or stenosis. Unlike the manipulative technique, this technique is generally gentle. Very minimal force is used. Options here include ultrasound (sound waves technique) and electrical stimulation.

Closing Thought: Should You Go For Chiropractic Treatment?

If you are a senior citizen who’s not aging gracefully – you experience frequent back and joint pain, are abnormally slow and weak, and with poor coordination; it’s time you seek chiropractic treatment. The treatment will not stop you from getting old but will make the process much comfortable.

Health Benefits of Chocolate

Studies show that more than $75 billion is used yearly around the globe by chocolate consumers. Surprisingly, most consumers are Americans. It’s estimated that an average American takes about 12 pounds or more of chocolate in a single year. Well, this doesn’t surprise considering that chocolate is historically known as man’s ultimate comfort snack. When someone lets you down, when you are stressed with something, and when you are in a bad mood, you can get temporary consolation in a bar of chocolate or a glass of hot chocolate drink. But, is chocolate healthy for you or is it another bad food?

According to health experts, chocolate is healthy if taken sparingly. It becomes a health risk when you consume it excessively. Most experts recommend dark chocolate over the other types because of the amazing nutrients that it contains. They include vitamins and minerals. According to Dr. Suzanne Steinbaum, a cardiologist at Lenox Hill Hospital, “Dark chocolate is the healthiest choice because it promotes better health and general wellbeing.: So as to understand what Dr. Suzanne is alluding, here are 7 health benefits of chocolate, dark chocolate to be precise.

  1. Disease Prevention

According to a study by the American Cancer Institute, taking dark chocolate may help to lower the risk of cancer. This is because it contains powerful antioxidants that act against cancer cells. The antioxidants fight free radicals in the body that are a toxin to you. The toxins are the ones which initiate the growth of cancerous cells. The antioxidants present in dark chocolate include phytochemicals and vitamins.

Actually, studies show that the more the cocoa content, the higher the antioxidants. In the long run, this translates to better immunity. Additionally, dark chocolate can prevent diabetes. According to a study, the antioxidants discourages insulin resistance as well as its sensitivity. Ideally, dark chocolate promotes the effectiveness of insulin. This is meant to lower blood glucose volume which is associated with diabetes

  1. Heart Health

When it comes to heart health, the most important ingredients present in dark chocolate are flavanols. According to research by Cleveland Clinic, flavanols help to regulate blood pressure, promote blood flow and reduces the stickiness of platelets. In the end, this minimizes the risk of suffering hypertension, calcified plaque, and blood clots.

This finding is supported by a Research Gate study which suggests that dark chocolate is good for your heart because it promotes better circulation and lowers the levels of bad cholesterol. Furthermore, a 2015 study shows that dark chocolate helps to reduce blood pressure in patients with hypertensive diabetes. This is mainly because of the high cocoa content present in dark chocolate. The cocoa content normalizes blood pressure.

  1. Mental Health

Experts argue that dark chocolate is among the top 15 best foods for enhancing concentration and memory. Well, it’s hard to dispute this view considering the role that dark chocolate plays in your brain. Dark chocolate contains caffeine that stimulates your brain. This is important for focus and reasoning. On the other hand, the cocoa present helps significantly in improving cerebral flow. By doing so, you are able to prevent stroke and slow down cognitive decline ailments like Dementia and Alzheimer.

Based on a Journal of Nutrition study, dark chocolate is a bioactive dietary supplement that generally improves cognitive performance. The other important benefit of dark chocolate is stress management, especially during pregnancy. A Finnish study shows that dark chocolate helps expectant mothers to smile often despite their condition. It’s able to achieve this by lowering the effects of the stress hormone. However, you don’t have to take so much chocolate

  1. Anti-Aging Effects

Everyone wants a slow aging process. While there are so many supplements that promise this, the most recent one is dark chocolate. The latest study shows that the cocoa present in dark chocolate helps in the synthesis of new sets of mitochondria in the body. The mitochondria are the source of energy for the body and thus are responsible for muscle stimulation and reenergizing. The most reenergized ones are the cardiac muscles and the skeletal muscles. The aim of dark chocolate, in this case, is to help you feel as energetic as a young person. So, it’s able to prevent muscle fatigue and promote better exercising.

  1. Skin Protection

Are you aware that taking chocolate may protect you from sunburns? According to a London study, chocolate increases skin hydration by promoting blood flow to the skin. This helps to protect you from the damaging effects of UV rays. The study also shows that chocolate promotes faster healing when you suffer sunburns. This is one of the reasons why most skincare products contain cocoa as their primary ingredient. In addition, dark chocolate promotes skin thickness and texture. In the long run, your skin looks much better and healthier.

  1. Weight Management

Look at it this way – fast weight gain is associated with unhealthy feeding habits. Basically, the more you eat, the likelier you are to add weight. With controlled feeding, however, you can regulate how much you consume. According to a finding by the University of Copenhagen, dark chocolate fills your stomach much faster than most snacks. Taking it reduces the temptation of going for weight gain-promoting foods. A certain study correlates the intake of dark chocolate with 17% low-calorie consumption in the subsequent meal.

  1. Better Vision

A 2018 study involving two sets of people (one group taking dark chocolate and other taking milk chocolate) show a great contrast between the groups in terms of visual acuity and color contrast. Those taking dark chocolate demonstrated improvement in how they see things and distinguishes colors. The two sets of subjects, however, had no pathogenic conditions. For this reason, the study doesn’t recommend dark chocolate for treating eye conditions but just to boost vision in individuals with healthy eyes.

Closing Thought:

There is no doubt that dark chocolate has more positives than negatives. Contrary to what most people believe, it’s a healthy snack. The caveat is having to take it in moderation. If you take it for health reasons and not just because you want to overcome your cravings, you stand to benefits a lot health-wise.

Chiropractic Treatments for Lumbar Pain

Lumbar pain (pain around the lower back) is not only the commonest type of pain that humans suffer but it’s also the most debilitating. There are so many risks associated with it. Studies show that it can lead to physical disabilities since the spine is affected. In other cases, it leads to nerve impairment. That’s why you need to seek treatment fast when you start experiencing some signs of discomfort along the lower back. While there are so many treatments for lumbar pain, a good number of people are opting for chiropractic care. Actually, a 2015 study by the National Institute of Health shows that about 27 million individuals visit chiropractors yearly in the US for lumbar pain and other similar conditions.

Role of Chiropractic Treatments

Chiropractic care generally operates on the assumption that lumbar pain results from the misalignment of the spine (often known as subluxation). So, a chiropractor performs a spinal manipulation technique on you to treat the subluxation. The technique may involve physical pulling and pushing of the back, shoulder, and hip to try to relive you from lumbar pain. Chiropractors normally apply a holistic approach when dealing with a patient suffering from lumbar pain. Other than performing spinal manipulation on you, the expert will also offer you advice relating to maintaining a healthy spine.

In the recent past, more medical experts are recommending spinal manipulation for lumbar pain management. This is because of its effectiveness in treating the ache. For example, the American Pain Society has included spinal manipulation in their treatment suggestions for lumbar pain treatment. This is also the case with the American College of Physicians. However, both are advocating for spinal adjustments in uncomplicated lumber pain conditions. They recommend it for acute lumbar pain (up to 6 weeks).

Spinal Manipulation Techniques for Lumbar Pain Management

Dr. Dee at Healing Hands Chiropractic will use a hands only approach, or get help from a device to manage lumbar pain. It depends on your condition and what the chiropractor prefers. In spinal manipulation, the goal of a chiropractor is to apply a controlled force to the lumbar region using non-surgical means. At the end of the day, the force applied will reposition and readjust the spine, thus treating subluxation. Some of the commonest spinal manipulation technique that a chiropractor may opt for are:

  • Table adjustments – This is a gentle way to manipulate the spine and it involves the use of a special chiropractor table. The table features a drop piece that releases a gentle force to the spine when the chiropractor applies some pressure on you.
  • Myofascial release – The fascia is a thin membrane that covers the muscles of your body. In case it’s tight at the lower back, a subluxation occurs and this leads to unmanageable lumbar pain. With the release technique, however, a chiropractor is able to relax the tensed fascia. By loosening them, you are able to get relief from lumbar pain.
  • Muscle energy – When the lumbar pain has resulted into lack of mobility, a chiropractor will ask you to resist the direction motion when your body is pulled. This is what the muscle energy technique is all about. It helps you generate muscular strength needed to overcome lumbar pain.
  • Direct thrust – This technique involves the application of a high-velocity thrust to the lower back. It’s meant to quickly and safely align the spine. Most people will describe the session as a cracking one because of the high-velocity thrust. It’s normally done by very experienced chiropractors since there are spinal risks involved.

Spinal Manipulation Risks

Chiropractic treatments like other treatments have risks. However, they are low when the procedures are done by certified chiropractors. The major risks in most cases come in form of side effects like dizziness, numbness, and headaches. These issues are normally temporary and so shouldn’t be a major concern. Though rare, there are a few reports showing serious risks such as an injury to the spine and leakage of the spinal fluid. As sad as it sounds, such risks are associated with untrained and unlicensed chiropractors. Therefore, it’s important to first check for certification before allowing a given chiropractor to perform spinal manipulation on you. As a treatment option, a spinal manipulation technique is not for everyone and thus you should check with your doctor before attempting it.

Other Chiropractic Treatments

  1. Massage Therapy

Chiropractors normally combine spinal manipulation technique with therapeutic massages such as trigger point release (TPR) and active release technique (ART). For example, they can use ART to break up scar tissues which may have developed in the lumbar region because of spinal discomforts. As for TPR, it’s used to break muscle knots that are causing lumbar pain. Once the knots are broken up, then the chances of suffering lumbar pain are reduced.

  1. Physical Therapy

After spinal manipulation, it’s advisable to go for physical therapy as a way to strengthen the lower back muscles and the spine. Though you can have the sessions at any clinic offering physical therapy, you can still come back to your chiropractor for the treatments. A majority of them offer the service but it’s not a guarantee. Talk to your expert about it and ask for a recommendation if the therapy is not offered there.

  1. Lifestyle Advice

Lastly, a chiropractor may go as far as helping you live a healthier life after the spinal manipulation technique. The expert will offer you advice on:

  • Proper nutrition – You’ll be advised on what to eat and drink so as to improve your spinal wellbeing.
  • Weight management – You’ll be advised on how to watch your weight so as to improve spinal health.
  • Staying active – You’ll be advised on what aerobic routines are good for your spine and lower back.
  • The right posture – You’ll be directed on how to sit and lie down properly without damaging your spine.

Closing Thought:

Lumbar pain generally can be devastating to your health and wellbeing. It’s one of the conditions that can rob your joy and peace of mind. You need a practical approach to manage it. Chiropractic treatments fit the bill. They’ll help you address the main problem (the subluxations) while promoting spinal health and flexibility. Contact Dr. Dee at Healing Hands Chiropractic, located in Murfreesboro, TN, today!

The Best Date Night Stuff in Murfreesboro, TN

Situated less than an hour drive from Nashville, Murfreesboro is one of the liveliest cities in Tennessee. It currently enjoys a population size that’s slightly above 100,000 but this hasn’t stopped the city from embracing love at all times. it’s one of those places where love is celebrated everywhere you go. From the local restaurants to the music bars next door, there’s always a couple in love. As we are getting into the month of love, February, you must be looking for a place to take your valentine. Well, you can’t miss a sweet date night spot in Murfreesboro, TN. Actually, you don’t have to struggle to look for the spot. The following 10 are the best at the moment:

  1. Romano’s Macaroni Grill

Drawing its inspiration from Italy, Romano’s Macaroni Grill gives you and your date the chance to experience something magical this Valentine season. The moment you take a seat, you’ll be offered a bottle of fine wine to enjoy as you explore the options on the menu. There are finger biting Italian classics to consider. They also have an open kitchen where you can request for freshly-prepared and customized cuisines. This Valentine season, they are offering a special 3-course package at $50 per couple and it includes an appetizer and dessert.

  1. Five Senses

As the name suggests, this restaurant is all about delighting all your five senses. For example, your eyes will get excited with the items on the menu and your tongue will have the chance to taste some of them. As for your ears, they’ll take delight in the soothing music that’s played in the background. Often, the best nights to bring a date are on Monday and Wednesday. This is because they are traditionally reserved for romantic dates. But still, you can make reservations on any other night. Their menu is highlighted by culinary delights like oysters and pistachio-crusted lamb.

  1. Bar Louie

If you are looking for a happy hour moment with your date, you should not look far than Bar Louie. It’s historically known for serving the finest beers and cocktails. Still, you can ask for burgers. They are very tasty and goes well with the drink specialties. The atmosphere itself is fun. You can spend some time there dancing to cool music or engaging in fun games. Essentially, Bar Louie is more of a fun spot than a bar.

  1. BJ’s Restaurant & Brewhouse

Originally, BJ’s started as a brewhouse. Now, you can ask for almost any American cuisines and it will be served to you. They operate till late at night and the spot is ideal for casual dining. The most popular American cuisines on the menu are BBQs and pizza. They also have amazing desserts. Not forgetting that you can order your favorite beer directly from the brewhouse section. Generally, the foods and drinks here are handcrafted to promote American originality.

  1. Maple Street Grill

This is a historic date night spot that’s located downtown. The restaurant is known for its mouthwatering gourmet burgers and bacon-wrapped pork. Other specialties on the menu are filet mignon, pasta, citrus halibut, and salads. The prices are quite reasonable and if you are looking to enjoy a dinner late-night date on a budget, this is the spot to visit. You are able to spend as little as $15 a night. There’s also a bar section at the restaurant that’s specifically reserved for specialty drinks. You can grab a glass of fine wine or cocktail there.

  1. Dallas & Jane

This is a contemporary American restaurant that has a casually elegant dining style. So, if you are looking for a night date spot that has a luxurious theme, you should visit Dallas & Jane. Their attractive element is their culinary delights. They are focused on giving you’re a complete American dining experience. Most of the dishes are low calorie and so they are great if you are keen on watching your weight. They include mushroom tartine, haze carrots, squash salad, red shrimp, and shrimp croquette.

  1. White Castle

This is another casual dining date night joint that gives you and your sweetheart a nice romantic experience. The menu is exclusive and it comes with an American twist to remind you how beautiful the country is. Whether you are looking for customized fried chicken or tasty fries, you’ll get them at White Castle. The joint is also popular with America style burgers and seafood. Every night, the lovely joint never disappoints when it comes to a dinner date experience.

  1. Marina’s on the Square

Found close to the historic local courthouse in Murfreesboro, Marina’s on the Square is a cozy, budget-friendly, and comfortable date night spot. There are touches of love everywhere at the joint. From the seat arrangement to the music played, it’s all about love. The best night for a romantic getaway is on Thursday. It’s exclusively known as “Romantic Date Night.” Their menu is highlighted by Italian inspired dishes like stuffed mushrooms, stuffed pizza, and pasta. They don’t sell alcohol here and so you can bring kids along if both of you agree to it.

  1. Opah Greek Grill

If you are looking for Greek foods, there’s no better place to go than Opah Greek Grill. It’s a warm, vibrant, and cozy setting that’s ideal for any romantic getaway. The locals love the spot majorly because they serve large portions at reasonable prices. The fan-favorites, in this case, are gyros, tzatziki, and baklava. In addition to their tempting cuisines, the staff here is very warm. They’ll meet you with cheerful greetings as soon as you stepped into the joint.

  1. Sweet Cece’s

Lastly, a date night dinner is never complete without dessert. If there’s a place known for amazing sweet course flavors, it has to be Sweet Cece’s. Options here include toasted marshmallow, pomegranate raspberry, chocolate caramel, and strawberry. One advantage about the spot is that your dessert can be customized however you want. So, you are allowed to pick different flavor combinations and ask for your favorite topping. It basically doesn’t matter what dessert you are craving for as you’ll get it at Sweet Cece’s. It’s a perfect joint to complete your romantic night.

Final Thought:

The above spots are clear indicators that Murfreesboro is generally a romantic city. You have the opportunity to experience the magic of love that the city has to offer this year with your sweetheart. All you have to do is make the necessary reservations beforehand and prepare to enjoy one of the most memorable nights in your love life.


Benefits of Chiropractic For Your Immune System

Our bodies are very vulnerable when it comes to facing illnesses. The part that is responsible for keeping you safe from all possible illnesses is called the immune system. It’s the body’s natural way of preventing you from getting sick. It’s also the part responsible for promoting healing when you get sick. The system is characterized by several components such as antibodies, blood cells, specialized tissues, and organs. All these components act towards fighting the infectious agents in your body.

If any of the components is compromised and doesn’t work as required, you easily become ill. In most cases, other conditions like cold and flu take advantage of your immune system’s weakness to attack you. There is also a case of the immune system attacking itself resulting in autoimmune diseases such as Lupus, Diabetes Type 1, Multiple Sclerosis, and Grave’s Disease. While there are several traditional ways that you can boost your immunity such as nutritional counseling and lifestyle changes, experts also recommend chiropractic care.

You have to remember that there is a close connection between your spine and your immune system. The spine is very significant since it determines how your immune cells are coordinated inside your body. In case the spine is misaligned (a condition called subluxation), your immune response becomes compromised. So, chiropractic works by realigning the crooked spine so as to facilitate an effective immune response. Generally, here are the top benefits of chiropractic care for your immune system:

Fights Inflammatory Infections

The nervous system which comprises the brain (the coordination center), the spine (the coordination and support component), and the nerves (the messengers) has a close connection with the immune system. The two are involved in constant communication. If there is a communication failure, you get sick. This is because the communication between the two is dependent on the secretion of chemical messengers (hormones) by another system called the endocrine system.

A communication failure shuts the paths that allow distribution of hormones such as adrenaline. This, in the long run, translates to an inflammatory response. Inflammatory cells are stimulated at specific points in your body. These cells are very painful and can be traumatic. This is how infections such as tonsillitis (the inflammation of the tonsils) and vasculitis (the inflammation of the blood vessels) develop.

Chiropractic care is very important when it comes to an inflammatory response for one major reason. The therapy helps to treat subluxation by decompressing the compromised nerves so as to restore the communication that existed between your nervous system and the immune system. Of course, the endocrine system is also stimulated to secrete defensive hormones naturally. The gentle manipulation also addresses hypotension (low blood pressure), which is associated with inflammatory infections.

Fights Immunodeficiency Diseases

Immunodeficiency Diseases are those infections that render your immune system vulnerable to other infections. Great examples are HIV/AIDs and Drug-Induced Immunodeficiency Disease. Research shows that chiropractic care has amazing benefits when it comes to fighting these immunodeficiency diseases. This is possible because the therapy helps to boost the amount of CD4 cells (involved in fighting HIV virus) and the white blood cells (involved in providing natural immunity against infections). In the case of CD4 count promotion – experts argue that patients who are having chiropractic care tend to be better in health than those who are not if they add the technique to medication and lifestyle changes. As in the case of the white blood cells – chiropractic helps to open up the paths that facilitate efficient distribution of WBC and the manufacturing of the same. Since the white blood cells are the first cells to respond to an infection, it becomes easy to manage the immunodeficiencies.

Fights Allergic Reactions

There are suggestions that chiropractic care helps to lower the secretion of histamine (the chemical that is released when a threat is introduced into your body). Sometimes, the release of histamine is in response to something that actually does not pose any negative effect on your body. This is what causes an allergic response such as itchiness, rashes, and hives.

According to a recent publication in the Journal of Manipulation and Physiological Therapeutics (JMPT), chiropractic care helps to stimulate the manufacture of phagocytes and neutrophils. These cells are involved in digestion of foreign materials that may be among those which cause the allergic response. The journal advocates having chiropractic care sessions as often as possible if you are prone to any form of allergy.

Lowers Stress Hormone

As mentioned earlier, the endocrine system which is responsible for secreting hormones has a close relationship with the immune system. One critical hormone that is released by the endocrine system is Cortisol (also known as the stress hormone). The hormone is a natural inhibitor and so it hinders the functioning of the immune system.

The moment your immune system is overwhelmed by high cortisol levels, conditions such as stress and anxiety set in. Chiropractic care helps to turn off the release of cortisol hormone so that your body’s immune system is not conquered. This is possible through the correction of subluxation effects. In the long run, you are able to manage stress, fear, and worry as you look forward to being happy.

Promote Speedy Recovery

At times, your body may fail to prevent an infection from messing up your body. If it’s a case of spine misalignment, it may take time before you can fully recover if you are just using medications. However, you can speed up the recovery by using chiropractic care to address the subluxation. This will help to stimulate your overwhelmed immune cells.

Some patients are afraid to have chiropractic care when they are sick since they feel that all they need are prescribed medications and therapy. What they don’t understand is that chiropractic care is also a form of therapy that has been practiced for decades. It helps to restore your immune system to its natural status so as you can recover from what is ailing you much faster.

The Wrap:

Dr. Dee at Healing Hands Chiropractic, located in Murfreesboro, TN, can help boost your body’s immune system through chiropractic care. From the pointers discussed, it’s undeniable that your body’s immune system could use chiropractic care. It makes easy for your body to not only fight common infections but to also offer prevention support. This will ensure that you stay healthy most of the time. You just have to find a great chiropractor to help you with the spinal adjustment routines. Contact Healing Hands Chiropractic today!

Benefits of Chiropractic for Adolescents

Whеn wаtсhіng сhіldrеn іn еvеrуdау рlау аnd асtіvіtіеs іt іs оbvіоus аnd nоtісеаblе thаt thеу аrе mоrе асtіvе thаn mоst аdults. Іt mау sееm іnсоnсеіvаblе thаt thеу аrе subјесt tо thе sаmе іnјurіеs аnd mаlаdіеs аs аdults. Тhіs арреаrs еsресіаllу sо іn thе саsе оf lоwеr bасk раіn. Ноwеvеr, а rесеnt rеsеаrсh studу іnvеstіgаtеd lоwеr bасk раіn рrеvаlеnсе аmоng сhіldrеn аnd fоund sріnаl раіn tо bе а соmmоn соndіtіоn. Тhіs аrtісlе wіll dеsсrіbе lоw bасk раіn dіsоrdеrs оf сhіldrеn аnd аdоlеsсеnts аnd а роtеntіаl sоlutіоn.

Сhіldrеn аnd аdоlеsсеnts tеnd tо bе vеrу асtіvе. Whеn оnе оbsеrvеs сhіldrеn, еsресіаllу thоsе іn thе јuvеnіlе аgе grоuр, thеу аlwауs sееm tо bе іn mоtіоn. Whеn оf thеіr оwn vоlіtіоn, thеу nеvеr sееm tо bе sіttіng stіll, stаndіng оr еvеn wаlkіng. Тhеу аrе аlmоst аlwауs runnіng, skірріng, hорріng аnd јumріng. Тhе соnstаnt mоvеmеnt арреаrs tо bе thеіr dеfаult sеttіng. Оnе wоuld рrеsumе thаt vіgоrоus рhуsісаl mоvеmеnt mаkеs thеm hарру, јоуоus аnd brіngs thеm thеіr grеаtеst рlеаsurе.

Весаusе оf thіs ехubеrаnсе, іt іs hаrd tо bеlіеvе thаt сhіldrеn аnd аdоlеsсеnts соuld bе роtеntіаl саndіdаtеs tо dеvеlор lоwеr bасk раіn. Yеt, а rеsеаrсh studу рublіshеd ВМС Мusсulоskеlеtаl Dіsоrdеrs, Маrсh 2017 fоund thаt sріnаl bасk раіn іs соmmоn аmоng аdоlеsсеnts аnd сhіldrеn. Тhе studу mоnіtоrеd sсhооlсhіldrеn аgеs 8 tо 15 fоr thrее уеаrs. Іt fоund 55% ехреrіеnсеd оnе оr mоrе еріsоdеs оf sріnе раіn durіng thаt tіmе. Тhоugh mоst сhіldrеn hаd оnlу а fеw shоrt-lаstіng еріsоdеs оf sріnаl раіn, mоrе thаn оnе оut оf fіvе сhіldrеn hаd thrее оr mоrе еріsоdеs durіng еасh studу уеаr, аnd 17% оf аll еріsоdеs lаstеd fоr mоrе thаn а mоnth. Тhіs lеd thе іnvеstіgаtоrs tо nоtе thаt sріnаl раіn іs а substаntіаl рrоblеm аmоng сhіldrеn.

То bе surе lоwеr bасk раіn еріsоdеs іn сhіldrеn аrе shоrt-lіvеd аnd оn аn оссаsіоnаl bаsіs оnlу. Вut а numbеr оf јuvеnіlеs аnd аdоlеsсеnts аrе knоwn tо hаvе rеоссurrіng аnd сhrоnіс соndіtіоns оf раіn іn thе bасk. Unfоrtunаtеlу, сhіldrеn wіth lоwеr bасk раіn tеnd tо bесоmе аdults wіth bасk раіn. Сhrоnіс lоwеr bасk musсulоskеlеtаl раіn іn аdults іs а sіgnіfісаnt рrоblеm іn thе Unіtеd Ѕtаtеs. Тhеsе іndіvіduаls tеnd tо rеquіrе mоrе hеаlthсаrе аnd mоrе hеаlthсаrе mоnеtаrу ехреndіturеs. Тhеу tеnd tо suffеr mоrе dіsаbіlіtу whісh сrеаtеs а burdеn tо fаmіlу аnd іnstіtutіоnаl саrеgіvеrs. Тhеу mау nоt bе аblе tо hоld еmрlоуmеnt аnd thеrеfоrе rеquіrе gоvеrnmеnt dіsаbіlіtу соvеrаgе іn рауmеnts.

Іt іs tо еvеrуоnе’s аdvаntаgе tо trу tо рrеvеnt оr mіnіmіzе оur рорulаtіоn frоm hаvіng сhrоnіс lоwеr bасk раіn. Оnе wау thіs саn bе ассоmрlіshеd іs thrоugh сhіrорrасtіс саrе fоr сhіldrеn. Сhіrорrасtоrs аrе trаіnеd tо еvаluаtе аnd trеаt сhіldrеn wіth musсulоskеlеtаl раіn. Тhе саrе thаt а dосtоr оf сhіrорrасtіс рrоvіdеs іs sаfе, nоn-surgісаl, drug-frее аnd соst-еffесtіvе.

Тhе сhіrорrасtіс рrоfеssіоn hаs bееn hеlріng реорlе оf аll аgеs whо suffеr frоm musсulоskеlеtаl dіsоrdеrs lіkе thе раіn оf thе bасk fоr оvеr 122 уеаrs. Тhаt сеrtаіnlу quаlіfіеs аs а trасk rесоrd оf suссеss!

Chiropractic Treatment of Pinched Nerves

Chiropractic treatment has been around for a while, it has been used over the years to relieve pain associated with nerves and muscles. So it shouldn’t take you by surprise when you see chiropractor speaking about managing or treating pinched nerves.

Medical cases associated with pinched nerves are on the rise. A whole lot of people suffers in silence from pinched nerves with the thought that the only solution to their problem is surgery. If by any chance you are part of them, you need to get things right and seek the assistance of a chiropractor.

Chiropractic care treats pinched nerves far more than you can imagine. The fact that pinched nerves have a wide range of symptoms makes it a bit difficult to handle but there are some common symptoms that help chiropractic care achieve its aims. In most cases, it’s either the nerves are irritated, pinched or inflamed as a result of pressure. The parts of the body with the highest occurrences of pinched nerves are the neck and shoulder region.


Pinched nerve is a disease associated with consistent pains and restlessness. However, there are some general symptoms that a patient suffering from pinched nerves might be going through. These includes :

  • Persistent headaches and Migraines
  • Pain in the neck and shoulder region
  • Pain around the mid and lower back
  • Spinal pain
  • Around the legs and arms, continuous pain and burning sensation.

Like I mentioned earlier, a pinched nerve has a wide range of symptoms depending on the individual. This means that there are still more from where this came from. For example, a patient suffering from pinched nerves will find it very difficult to sit for a long period of time, do some certain physical activities like walking a long distance or even sleep he or she likes.

There have also been reports that Patients experiencing pinched find it very difficult to bend either backwards or forward and also standing up after sitting down for a long period of time. It has also been discovered that pinched nerve could be associated with muscle spasms. If not properly managed or controlled, a pinched nerve can lead to far more greater health-related issues that are more difficult to treat. This is because the affected nerves control one muscle or another in the body system.


Some couple of years back, the cause of the pinched nerve was unknown to the medical world and remained a puzzle for quite a long period. But due to the advancement in the medical field, this puzzle has been solved and four major caused derived.

  • Disc Degeneration – Have you by any chance heard of what is spinal disc? Perhaps, you have heard the word somewhere but you have no idea of its function in the body. This disc is like a cushion which can also be referred to as a shock absorber in the skeletal system. What happens here is that when this spinal disc begins to reduce in height and thickness, degeneration sets in. If this process continues this way, the hole in which nerves connects to the bone degenerate as well. This degeneration of this hole which is medically called invertebral foramina is one of the major cause of pinched nerves because of the nerve exit the hole which in turn mount pressure on the nerve.
  • Spine Misalignment – This has to do with the misalignment of a particular bone in the spine. This misalignment put a whole lot of pressure on pinches, which in turn, cause irritation on the spinal nerves close to the alignment region. Medically, those nerves control and coordinate different parts of our body system. Having issues with nerves like these will no doubt cause pain and muscle spasms, which is also another major cause of pinched nerves.
  • Osteoarthritis – Here is another degenerative joint disease. However, things are quite different in this case. Here, the degeneration occurs at the intervertebral column of human. Just like the cause mentioned earlier, the holes wear out, giving room to the nerves to come outside. This, in turn, put pressure on the nerve.
  • Disc herniation – In this case, the disc of bones protrude out and come very close to the nerves. During movement, this causes serious irritation to the nerves, which in turn, causes pinched nerves.

Anyone or two of the causes listed above is the cause of bringing about pinched nerves. Although there are other things that can cause pinched nerves because the primary cause of pinched nerve is irritation and inflammation. These two can also be as a result of chemicals and biosynthesis in the body.


The first thing that a chiropractor does is to find the major cause. A chiropractor does this by examining the symptoms closely. After that, a complete an analysis of the patients health history is done. This is done to find out if the patient has ever had an issue with his or her body.

To find out the main cause of the pinched nerve, A chiropractor does some certain things. These include, testing the patients’ reflexes and sensory, and also testing the neurological balance which includes general appearance and body posture. Posture plays a significant role in the pinched nerve. It serves a passage to all other causes of a pinched nerve. Take, for example, spinal misalignment is as a result of posture imbalances.

After finding the primary cause of the problem, a chiropractor takes the x-rays of the spine to know what exactly went wrong. This x-ray shows the stage of the misalignment, the degeneration of the disc and also check which never is experiencing the pressure.

Based on whatever findings a chiropractor makes, he or she designs a chiropractic care which will provide a solution to the primary cause of the problem. This chiropractic care also reduces the pain and gives strength to all the nerves that were affected.


Chiropractic care does not only find a way to alleviate the pain, it provides a solution to the fundamental problem and makes the pinched nerves disappear. Often times, some patient hit on painkillers to treat pinched nerves without knowing that they are just worsening their problems. With the help of a chiropractic care, it will reduce the pain and at the same time take it all away.

The Best Breakfast Spots in Murfreesboro, TN


Murfreesboro is a great place to visit, and its beautiful environment makes it even better. There is no doubt that Murfreesboro is one of the fastest growing cities in Tennessee. It is also an affordable place to visit compared to other cities. This place is known to have a good educational system, high health care provision, and so many things that are very appealing. But do you know that they have restaurants that prepare mouth-watering breakfasts?

The Best Breakfast Spots in Murfreesboro, TN



If you are looking for a perfect place to fill your stomach in the morning before setting out for the day, All American Cafe will give you all that you need to do that. At All American Cafe, there are so many light delicious foods from which you can choose and they are all available at great prices.

They open for business at exactly 6:00 am. All American Cafe is located at 2805 Old Fort Pkwy, Murfreesboro.


First Watch is a great breakfast spot in Murfreesboro. Choose from a variety of amazing breakfast omelettes, pancakes, or lighter fare.

The First Watch opens every day at 7 am and is located at 1970 Medical Center Pkwy, Murfreesboro, TN.


Do you want to have a taste of the best omelets, salads, burgers and cobblers? Then you should visit City Cafe. This restaurant is the only one that offers the very best of these tasty foods. Take a trip down here and you will never want to leave. City Cafe is a small breakfast spot with big things to offer. This breakfast spot is located at 113 E Main St, Murfreesboro, TN.


Would you like to take coffee with breakfast whenever you are in Murfreesboro? I have something that might just suit you. Here at Just Love Coffee and Eatery, a cup of coffee is an experience. At this breakfast place you can enjoy amazing lattes and other types of coffee, as well as amazing breakfast food. Head on down to Just Love Coffee & Eatery at 2863 Old Fort Pkwy, Murfreesboro, TN.

Healing Hands Chiropractic Loves Murfreesboro, TN

Dr. Dee and her amazing staff at Healing Hands Chiropractic not only strive to offer the best chiropractic care to the people of Murfreesboro and its surrounding areas, but they also want to help them enjoy the city of Murfreesboro! Do you have a favorite breakfast spot that you’d like to share? Drop it in the comments below!