Peterson Family Chiropractic Clinic

Enhancing Performance and Preventing Injuries with Chiropractic Care
For athletes, every edge counts. Chiropractic care can offer a unique advantage, focusing not just on injury recovery but on enhancing performance and preventing injuries before they happen. Want to take your game to the next level? Here’s how adjustments at Peterson Family Chiropractic could help!

The Performance Edge

Chiropractic care is centered on optimizing the body’s alignment and ensuring the nervous system functions without interference. For athletes, this translates to improved joint mobility, better balance, and enhanced reaction times. When the spine is correctly aligned, athletes may experience an increase in strength, endurance, and overall performance.

Speedier Recovery Times

Athletic performance is as much about recovery as it is about training. Chiropractic adjustments can help the body recover more efficiently, reducing downtime and enhancing the body’s natural healing processes. By improving blood flow and reducing inflammation, chiropractic care may shorten recovery time, getting athletes back in the game faster.

Injury Prevention: A Proactive Approach

Prevention is better than cure, especially in sports. Regular chiropractic check-ups in our practice can identify and correct misalignments before they lead to injuries. This proactive approach keeps athletes performing at their best, reducing the risk of common sports injuries like strains, sprains, and overuse injuries.

Embrace Your Athletic Best

Whether you’re a weekend warrior or a professional athlete, incorporating chiropractic care into your routine could elevate your performance, speed up your recovery, and help keep injuries at bay. We’d love to help you stay in peak-performance mode-if you’re ready to book a visit, reach out to our team today!

Our office is in need of a front desk Receptionist. The job requires, multitasking skills, answering multiple phones lines, calling insurances for patients regarding their care, taking copays, scheduling patients and other office duties required to get things done while working through out the day. Our office would also like the receptionist to be able to fill in possible other days for the office manager when needed. The days and hours available are Monday 9:30-6, Wednesday 12:30 -6, Friday 9:30 to 6 and Saturday morning 7:30-3. Please contact our office if you are interested. Peterson Family Chiropractic and Massage,
Ph:360-435-9200
You may fax your resume to, 360-435-5047

6 Things That Happen When You Sit Too Often
In the past, you may have heard us reference the saying, “Sitting is the new smoking.” While it might be hard to believe that simply spending too much time in a seated position can possibly damage your body as much as to***co does, it’s entirely true.

Here are six different effects of over-sitting.

1. Your metabolism can slow down. Decreased muscle use can lead to a slower clearance of fat from the body and decrease the effects of insulin.

2. It can lead to chronic pain. Sitting for too long, especially at a desk, can cause excess pressure on certain parts of the body, like the lower back.

3. You’ll have less energy. Sitting too much means moving less. Movement, like going for a brisk 20-minute walk, can up our energy levels quickly.

4. It can increase your risk of heart disease. Leading a sedentary lifestyle is tied with a higher risk of heart problems, among other issues.

5. Our mental health suffers. In fact, studies have indicated that sitting indoors and communicating with others strictly online can reduce social skills and affect psychological well-being.

6. Your posture becomes compromised. More pressure is put on lumbar discs when sitting instead of being distributed equally. This causes the pelvis to rotate backward, which can sometimes lead to our head moving forward.

Your body was made to move. If movement has become difficult for you, we’re here to help. Contact us to learn more about how gentle chiropractic adjustments may help restore function to your daily life.

Is Stress Causing Your Back Pain?
Every day, we see patients in the practice who are stressed. Whether it’s physical, emotional, or chemical stress building up in your body, one thing is certain: too much of it isn’t helping your chronic or acute pain. In fact, it could be making it worse.

How?

Stress and pain go hand in hand. When you’re dealing with pain, a certain level of anxiety typically pops up surrounding the injury. When it’s not addressed, pain continues and so does stress. As more pain and more stress builds in the body, it can begin to affect your daily life and activities.

Here’s a deeper look at the cycle of pain:

Phase 1: You become limited in certain functions of day-to-day life and leisure activities.
Phase 2: Fear builds surrounding the decrease in activities
Phase 3: Limitations and less movement can lead to weakened muscles, ultimately causing more pain. This can start the cycle over.

To break the cycle and limit the stress you’re experiencing, try these things:

1. Fuel your body with food that nourishes from the inside out. This means eating whole grains, healthy fats, and limiting sugar and excess carbohydrates.

2. Do some form of exercise for at least 30 minutes each day (unless you’re in severe pain). Exercise lowers the stress hormones in your body over time, and may improve your quality of sleep.

3. Visit us. We’re here to help address this very concern and have the necessary knowledge and tools to restore function and wellness to your spine.

Are You Low on This Crucial Carbohydrate?
If you’re feeling sluggish often, there may be more behind it than just a poor night of sleep. While fiber is an important part of our diets, many adults don’t get enough each day.

Fiber is categorized as a carbohydrate, though it’s different from most and cannot be digested. This allows it to pass through the body and help regulate the use of sugars, which keeps our blood sugar and hunger balanced.

Are you low on fiber? Here are a few common signs.

1. Your cholesterol is higher than normal. Healthy fiber intake means cholesterol is moved out of your system before it can clog the arteries. In a review by the British Medical Journal, it was discovered that for every 7 grams of fiber eaten daily, the risk of heart disease dropped by 9%.

2. You’re always hungry. When you don’t get enough fiber in your diet, you may feel hungry quicker than you would if you ate a fiber rich meal. One reason for this is because your stomach empties more slowly after a high fiber meal.

3. You’re struggling to lose weight. Without adequate fiber intake, you won’t feel as full and may end up eating more food sooner than you should.

4. You’re constipated. Because fiber absorbs water, one of its benefits is producing softer stools, making it easier to go to the bathroom. Get more fiber into your diet by adding beans, broccoli, berries, and avocados to your meals.

As your partner in health, we always want you to feel your best. Let us know if there’s anything else we can help you with naturally the next time we see you.

Here’s What Happens When You Stop Eating Sugar
Did you know it is recommended to consume under 100 calories of added sugar per day for women and just 150 calories of added sugar for men? Yet most of us are consuming far more than this—in fact—it shouldn’t surprise you to learn that it’s easy to consume triple this or more! And every day around the globe, people do exactly that.

If you find yourself dealing with mood swings, weight problems and feeling sluggish, too much sugar could be to blame.

One thing to consider trying is a sugar detox.

Here’s a look at what might happen to your body when you give up added sugar.

After One Hour

One hour after a sugary snack, the initial “sugar rush” should start to wear off and you’ll find yourself more energized, but you might have the urge to reach for a sweet or processed snack.

After Three Days

For some of us, sugar is an unrealized addiction. After a few days without it, you might find yourself craving it more than ever and even experiencing withdrawal symptoms including headaches, anxiety and mood swings. It’s critical to keep yourself properly hydrated during this time, which could last several days.

After One Week

If your diet before quitting added sugar was primarily dependent on sweetened sodas, juices and other processed snacks, you may still be feeling some moderate side effects as your body continues to detox. However, you should begin to feel less sluggish and may even find that your energy levels are increasing.

After One Month

Congratulations! You’ve made it one month without added sugar—you should be proud. By now, you’re probably feeling healthier than you had before. You’re likely finding cravings for sweets have subsided or are very limited. At this point, some people even notice they may begin craving protein or vegetables instead.

After One Year

After a full year without added sugar, your body should be adjusted to functioning on essential nutrients, so long as you’ve replaced sugar with healthy options! It should be no surprise that you might be feeling better than you have in years, and you may have even lost weight.

While giving up sugar completely isn’t for everyone, it’s important to at least monitor your intake. Looking for other nutritional tips? Ask us at your next appointment.

Back pain plagues more than 1 in 10 people worldwide. And when we think of back pain, we often think of injury, accident, or overuse. But there are many other, less commonly known, causes of back pain. Knowing these may help you pinpoint the cause of your pain and help you discover a way to fix it.

1. Lack of exercise. Exercise helps you build the muscle tone you need to properly support your back. Being too sedentary can also lead to weight gain which puts added strain on your back. Try to incorporate cardiovascular and strength training exercises into your routine a few days a week, focusing on your abs and back muscles for a strong, supportive core.

2. Your phone. Using your shoulder to hold your cell phone against your ear can cause strain on your neck, which can extend to your back. Headphones are a great solution that allow you to keep better posture when on long phone calls. Be mindful of texting, too, as bending your neck to look down at your phone can cause similar pain.

3. Your office chair. Staying in any one position for too long can lead to back pain. So it’s no real surprise that sitting at your desk for long periods of time can wreak havoc on your spine. If your office chair is not supportive, is uncomfortable, or you don’t get up and move every 45 minutes to an hour, it may only be a matter of time before your back starts to feel the effects.

4. Worn out shoes. If you spend a lot of time in one pair of shoes, make sure they’re supportive and the soles aren’t worn out. Proper arch support is crucial and without it your gait is impacted, which can lead to back pain.

5. Mattress. As we mentioned earlier, spending too much time in one position can lead to back pain. Now think about how much time you spend on your mattress. If your mattress is old, you sink into it when you lie down, or it’s just not supporting you in a way that’s comfortable (and this is different for everyone), it may be time to replace it. While comfort levels vary by person, lean toward the firmer, more supportive side if you’re dealing with back pain.

6. Heavy over-the-shoulder bags. Carrying around a large handbag or heavy backpack on one shoulder can affect the curve of your spine and put strain on your neck. If you’re suffering from back and/or neck pain, take a look at what you carry around on a daily basis. A backpack carried properly on both shoulders may be a better option. At the very least, try to clean out and downsize your handbag so it isn’t too heavy.

7. Smoking. We all know smoking is bad for your lungs and heart. But did you also know that smoking deprives your body of oxygen, which can lead to weak muscles? Weak muscles can lead to back pain. If you were looking for another reason to quit smoking, this is it.

Chiropractic Checkup for Back Pain
If you’re dealing with back pain, it may be time to come in for a visit. We can help you determine the cause of your pain and you may find relief with adjustments and alternative therapies. Let us help you get “back” to your old self!

Our office is open and we are here for you, no matter your age!
Are you missing the gym? Feeling stiff from increased time on the couch? You're not alone.

These simple body-weight exercises can be done in the comfort of your living room. They're suitable for all levels of fitness and don't require any equipment. All you need is 10 minutes.

Be sure to warm up before any exercise routine. Some gentle stretches and a few jumping jacks will slowly raise your heart rate and increase blood flow to your muscles. Go at your own pace and level of ability. Remember that any movement is good!!

Stay toned at home with these easy body-weight exercises

Arm circles
Start by standing with your arms extended to the side. Make 20 small clockwise circles, then switch to counterclockwise and repeat. Increase reps over time for an easy yet effective way to tone your shoulders, biceps and triceps. If this hurts your shoulders, try doing the movement with your arms at your sides instead of extending them outward.

Calf raises
Simple calf raises are a great way to build strength. Stand up straight, push into the balls of your feet slowly and lift your heels, then slowly lower them. You can increase the level of difficulty by holding weights, bending your knees slightly or standing on one leg at a time. If you have trouble with balance, hold onto the wall, counter or sturdy chair.

Squats
Stand with your feet hip-width apart, send your hips back and sit down into a squat position. Keep your chest up, back straight and heels on the ground. Be careful not to let your knees go too far forward.
Start with 10 reps to begin strengthening your lower body, and work your way up to 3 sets of 10-15. To add a blast of cardio, try jumping up with your arms overhead at the end of each rep. For an easier version, try doing squats with your back against a wall and your feet a foot or two away from the wall.

Push-ups
Push-ups are a classic exercise for a reason; they strengthen your back, core and work your chest, shoulders and arms. Start out with incline push-ups using a stable surface, like a table or even the edge of your bed. You can also start by using the wall.
Position your hands on the edge of the table, slightly wider than shoulder-width apart. Straighten your back, engage your core and bend your elbows to slowly lower yourself. When your chest reaches the edge, straighten your arms to lift yourself back up.
Start with a couple of reps and work your way up from there - when you can do 20 of these, you're ready for regular floor push-ups!

Wall sit
Finish up with wall sits. Stand against a wall and slide your back down until you come to a seated position. You're looking for a 90-degree bend at both your hips and your knees. Tighten your stomach muscles and stay in this position for 30 seconds. You should feel your weight in your heels and a burn in your quads. Repeat three times.
Increase the intensity of this exercise by holding weights or extending one leg in front of you to alternate weight distribution.

We know keeping up your fitness during the COVID-19 pandemic isn't easy. Just 10 minutes of these body-weight exercises a day will increase your strength, improve your mobility and help to relieve stress. You've got this!

We are open and here to help you!

Many of our patients are coming in with significant pain from activities they are not used to doing. Here's some tips to make life more comfortable!

Have you started working from home because of COVID-19? Maybe you're newly homeschooling your kids or simply spending more time keeping up with all the latest news.

Accessing technology from the couch or kitchen in your PJs sounds comfortable at first. But poor posture leads to aches and pains, which can develop into chronic back, neck, shoulder and wrist injuries.

You might not have an ergonomic workstation in your home. But we've got your back. Working or learning from home doesn't have to be painful. And a setup that keeps you and your family pain-free doesn't have to be expensive.
5 simple ways to work in comfort and protect your spinal health.

Lift your laptop
If you're using your laptop at the kitchen table, it might be positioned too low. Place a few books or a shoebox underneath it so you are looking directly at the screen. This is easy to adjust for your smaller family members and will stop you from leaning forward and bending your necks.

Raid the linen closet
No cushy desk chair? No problem. Slip a thin cushion under your seat and a rolled-up towel behind your lower back. This lumbar support will help to prevent low back pain.

Stand up
You don't need an expensive standing desk. A simple hack like placing a large cardboard box on your kitchen table can raise your laptop enough to be effective. Try to alternate between sitting and standing. We recommend standing while on calls or watching videos to get started.

Go wireless
Wireless gadgets are affordable game-changers. A wireless headset can relieve the strain an extended cell phone call puts on your neck. Wireless keyboard & mouse combinations allow you to keep a comfortable typing position while elevating your screen as needed.

Stretch it out
Make sure every family member takes time to move at least once an hour. Neck rolls, shoulder rolls, and gentle spinal twists will help keep you flexible.

Finally, don't forget to take plenty of breaks. This is a stressful time, and it's important to give yourself the physical and mental space to stay healthy.

Our Best Practices to help control the spread of COVID-19

We have been thinking a lot about you lately - our patients, our staff, and our greater community. Health and Safety are our top priorities and at the heart of every decision we make. It is critical that we all do our part to help reduce the transmission of COVID-19.

Here are some of the steps we are taking to protect everyone in this ever-evolving situation:

-We are diligently following guidance and best practices from the Centers of Disease Control and Prevention (CDC).
-As always, we disinfect the chiropractic and massage tables in between each patient.
-We have increased our daily cleaning routines of “touchable surfaces” such as counters, door handles, faucets, etc.
-We have removed items such as magazines and toys that cannot be easily disinfected.
-We have disinfectant wipes and hand sanitizer in multiple locations throughout the clinic.
-We are scheduling patients so that there is a minimum number of people in the waiting room and clinic at any one time. If you prefer to wait in your car until your appointment time, please call the office to let us know you have arrived and we will call you back when it is your turn. (360-435-9200).
- We are keeping our staff informed and up to date with information to help them stay healthy.

Staff members who do not feel well are instructed to stay home.
Patients who do not feel well or have a fever should also stay home.

What you can do:
- Wash your hands often and for 20 seconds or longer or use disinfectant (70% alcohol or stronger) if soap and water are not available.
Wash your hands immediately when you get home from the store or being out and about.
- Avoid touching your face/eyes/nose/mouth.
- Practice social distancing (6 feet or greater) and avoid crowds.
- Cover your mouth and nose with tissue or your elbow when coughing/sneezing and dispose of the tissue in the trash immediately.
- Try to maintain an upbeat, calm attitude as much as possible. Being happy and laughing is good for your immune system!! Visit with friends and family via telephone, Skype, FaceTime and the like and discuss HAPPY THINGS!! Watch your favorite comedy show!
- Get Adjusted! Studies show that chiropractic adjustments help the immune system to function better! Ask us about immune strengthening supplements!

Yours In Health:
Dr. Melanie, Dr. Les, Heather, Alaina, Kim, Autumn, Rylee

Part time Chiropractic Receptionist needed Monday and Wednesday 8 a.m. -6 p.m. and Saturday 8 a.m. to 1 p.m. in downtown Arlington. Skills necessary include: Detail oriented, Multi-tasker, works independently with little instruction, good computer skills, able to work under stressful conditions at times, good customer service skills, medical experience and chiropractic software knowledge desired but not required. Looking for someone able to fill in at other times when needed. Please email your resume or fax your resume to 360-435-5047. Beginning wage may be increased dependent on skill level.

Autopsies Confirm Chiropractic Premise

Over a hundred years ago the founder and developer of chiropractic were considered odd fellows. While most pursued the treatment of diseases based on the germ theory, the Palmers took a different path.

They wanted to know why some people got sick and others didn’t.

Why was it that when people were exposed to germs, some got sick but others didn’t? Rather than suppressing the symptoms of the sick—the direction taken by traditional medicine, chiropractors looked deeper.

Was there something other than the presence of germs that could predispose someone to illness and disease?

Why yes there was.

In fact, it is the foundation on which chiropractic is based. It’s why student chiropractors spend so much time studying anatomy and nervous system physiology. In the early days this was called “nerve tracing.”

Nerve tracing is the art of tracing sensitive, inflamed nerves from the spinal cord to the affected organ or tissue. This tracing revealed that many health conditions could be traced back to nerve irritation from the spinal column.

Disease, as the result of neurological compromise, got the attention of an open-minded medical doctor. In particular, Dr. Henry Windsor of the University of Pennsylvania.

His research was published in the November 1921 issue of Medical Times. After conducting 50 autopsies, Dr. Windsor isolated a total 139 diseased organs. In each case he traced the nerve supply back to the spine.

Was there any correlation to the diseased organ and the condition of the spine?

Yes. Dr. Windsor found misalignments and changes in normal spinal curves linked to 128 of the 139 diseased organs. In the other 10 he found issues in the spinal segment above or below the primary site.

Dr. Windsor summed up his findings this way. “The disease appears to precede old age and to cause it. The spine becomes stiff first and old age follows. Therefore, we may say a man is as old as his spine.”

Today, many patients seek chiropractic care because of a specific spinal complaint. That’s great. However, chiropractors see the body as a whole. In our practice you’ll find a chart showing the nerve pathways between the spine and the various organs of the body.

Next time you’re in for your adjustment, take a closer look. Because if your nervous system and spine are healthy, you’re more likely to be healthy.

Part time Chiropractic Receptionist needed Monday and Wednesday 8 a.m. -6 p.m. and Saturday 8 a.m. to 1 p.m. in downtown Arlington. Skills necessary include: Detail oriented, Multi-tasker, works independently with little instruction, good computer skills, able to work under stressful conditions at times, good customer service skills, medical experience and chiropractic software knowledge desired but not required. Looking for someone able to fill in at other times when needed. Please email your resume or fax your resume to 360-435-5047. Beginning wage dependent on skill level.

It might seem tasty, but fast, highly processed food is a known cause of inflammation.
Inflammation is your immune system’s response to an infection, injury or irritation. It’s how our body’s white blood cells protect us from bacteria and viruses.

An infected cut shows signs of inflammation with swelling, redness and pain. A similar response can occur inside our body from the foods we eat.

We usually think of inflammation as something outside the body. But it can occur inside the body too. Which can lead to stroke, heart disease and other ailments. Author Nicholas Perricone, MD, proposes that inflammation may well be the force behind premature aging.

He and other researchers believe that widespread inflammation is due to our diet. It may be the main factor in the increase of degenerative diseases. These are the most costly to treat and can take years to develop. These include diabetes, cancer, arthritis and Alzheimer’s.

Does your diet consist mostly of foods cooked at high temperatures? Such as most “fast food?” Does your diet include a lot of refined sugar? Do you consume hydrogenated or refined oils? That would include potato chips, margarine and most baked goods.

If so, you are more likely to be experiencing inflammation. Instead, add more of these types of foods to your diet:

Fruits, such as apples, berries, fresh pineapple, lemons, limes
Vegetables, such as onions, tomatoes, greens (spinach, broccoli, kale), bell peppers, garlic
Spices, such as cinnamon, ginger, basil, mint, parsley, rosemary
Nuts and seeds, such as sunflower seeds, walnuts, almonds
Fish, such as halibut, salmon, sardines, oysters
Olive oil
Beverages, such as green tea, black tea, red wine and lots of water
Dark Chocolate, but not the sugary milk chocolate
Fortunately, we can control inflammation by being more mindful the foods we eat. Try to introduce at least one anti-inflammatory food into every meal. Many quickly notice relief from some of the symptoms that have been bothering them. Plus, as an added bonus, they’re better able to maintain a healthier weight.

Car Trauma Means Spinal Trauma

Most of us have been involved in at least one minor fender bender. Though the damage to a car may have been easy to spot, your injuries aren’t so obvious. Even if you feel fine, it’s possible that you’ve suffered muscle strain or worse:

Whiplash: It’s the most common injury seen in car accidents. When hit from behind the force first whips your unsupported head back, and then forward sharply.

Disc Herniation: In a more severe accident, it’s possible for a spinal disc to become weak or bulge. Especially between the vertebrae in the lower spine.

Pinched Nerve: After an accident, a nerve involvement can produce pain and inflammation. This could take anywhere from days to months or even longer to develop.

The unseen damage spinal trauma from a car accident can often show up long after you’ve forgotten about the incident. Encourage those you love to call us for a non-obligation evaluation.

Get the Message?

Many think chiropractic is about bones, especially the spine. But the fact is, we’re more interested in the nerves those bones protect. In particular, the nerve messages that travel between your brain and body.

Any type of disruption can distort or disturb the integrity of the controlling and regulating messages from the brain. The result is ill health.

A common culprit is the 24 moving bones of the spine that cover the information super highway of your spinal cord. If a spinal bone loses its normal motion or position, it can irritate nearby nerves.

Because the nervous system controls every cell, tissue, organ and system of your body, chiropractic care has been known to help with a wide variety of health problems.

Maybe you know someone who has been told that it’s “all in their head” or that they’ll have to “learn to live with it.” Worse, someone who thinks they have a muscle relaxer shortage! Send them our way. Or, forward our newsletter and invite them to learn more.

Fasting–Are There Health Benefits?

“Fad fasts” require more research before you jump in–talk to a professional to make sure a fast is right for you and carried out correctly.
Many chiropractors and other natural healing disciplines suggest fasting from time to time as a means to cleanse the body and rid it of toxins so it functions better. Critics of fasting say that it starves the body and that regular sleeping and periods in between eating are enough to give the digestive system the rest it needs. So…whom do we believe?

Fasting has been practiced for centuries, for both religious and therapeutic reasons, and is well documented in Biblical accounts. It involves the voluntary abstinence from all substances, except pure water, for a certain period. While most healthy individuals can tolerate a one to three-day fast on their own, fasts of a longer duration should take place with the supervision of a trained health care professional to coach you through the process.

Benefits associated with fasting include:

Provides the digestive system with a rest from its daily activities, just as we need to take a vacation from our jobs.
Cleanses the body by eliminating harmful toxins
Allows the body a period of rest for meditation and spiritual development
Introduces a period of transition (i.e., weight loss, overcoming addictions, shift from meat eating to vegetarian diet, etc.) to the body to gear up for it
Of course, fasting is not advised for pregnant or nursing women, those with a life-threatening illness (cancer, AIDS), and those with diabetes or liver disease; individuals on prescription medications need to check with their doctors prior to initiating a fast.

Studies conducted by Mark P. Mattson at the U.S. National Institute on Aging on mice concluded that fasting has beneficial effects on the aging process as well. Mattson said an earlier study found that mice that fasted every other day had extended life spans and a new experiment found the mice also did better in factors involved in diabetes and nerve damage in the brain similar to Alzheimer’s disease. Apparently, the cells of the body respond to fasting by increasing their ability to handle even more stress, responding with an attitude of “that which does not kill us makes us stronger!”

Find out more and get your questions answered by scheduling a chiropractic checkup. Discover what you should eat before your fast and your first meal after ending your fast.