Action Performance Care

Good sources of vitamin D are oily fish, eggs, fortified cereal and sunlight. Consider supplements if you are concerned that you aren't getting enough.

Exercises that make your body work against gravity like walking, yoga and Pilates can improve your strength and balance without putting too much stress on your bones.

Make sure that you are eating enough protein. About 50% of bone is made of protein.

Spread calcium intake throughout the day. It's more readily absorbed that way. Spinach, kale, & broccoli, almonds, yogurt, soybeans, lentils, edamame, sardines, and figs are great choices.

Your bones are continuously changing — new bone is made and old bone is broken down. This process is called remodeling. About 20% of all bone tissue is replaced annually by the remodeling process. There are five phases in the bone remodeling process: ACTIVATION, RESORPTION, REVERSAL, FORMATION, and QUIESCENCE. The total process takes about 4 to 8 months, and occurs continually throughout our lives.

Stretching the muscles fixes the shortening that occurs with disuse and extends muscles to their full length. The more you stretch the muscles, the longer and more flexible they'll become. That will help increase range of motion, ward off pain, reduce the risk for injury, and improve your posture.

The spinal nerves send electrical signals between the brain, spinal cord, and the rest of the body. These electrical nerve signals help to feel sensations (sensory nerve) and move the body (motor nerves).

The better the spine functions and moves, the more pressure is off nerves. Most people see a decrease in blood pressure after a chiropractic adjustment.

Daily exercise can make a tremendous impact on health….no medication required.

"Walking is the best medicine" is an example of an aphorism of Hippocrates.

To hear what your body is telling you, create some time and space to listen. Take time to get away from distractions like the phone, TV, and other people, and breathe deeply and purposefully. When you breathe deeply, you feel more deeply.

Bodies are innately designed to be healthy and disease-free. When the nervous system doesn’t effectively communicate due to subluxations in the spine, it can cause a decrease in health and increase in disease.

DIY ice pack for swelling ->
Marshmallows get really cold but are still pretty soft when they're frozen. This makes them perfect for homemade ice packs. Put them into a freezer bag and then freeze for about three hours.

The more we are in our body, the more our body can whisper to us instead of having to shout.

The extra strain brought on by gravity is eliminated in a pool making water exercise easier and fun! 💦

Appropriate stretching of the shoulders, back, and legs should be done before any round of golf or session at the driving range. This can certainly prevent injury AND improve your game! ⛳

Back pain, foot pain, knee pain, hip pain could all be exacerbated by footwear that doesn't support the arches or help control gait. Some slip-on shoes can cause the muscles in the feet to contract instead of stretching out, as the toes bunch up to keep the shoe in place. Look for shoes with a contoured footbed, a deep heel cup, and a firm arch support.

To excel in pickleball and minimize the risk of injuries, many players are turning to chiropractic care to optimize their performance and overall well-being. Pickleball is immensely popular for all ages and skill levels as it combines elements of tennis, badminton, and ping pong and requires agility, balance, and precision.🏓

Adding fermented foods to your diet may benefit overall well-being. Common ones include tempeh, kombucha, kefir, cheese, yogurt, sauerkraut and sourdough bread.

Feeling the effects of being hunched over a device all day? These daily exercises should help:
💛Chin tucks: Sit straight and gently tuck your chin in towards your chest while keeping your head level. Hold for 5 seconds and repeat several times.
💚Neck stretches: Gently move your neck slowly to one side with your ear coming close to your shoulder and hold it for 5 seconds. Repeat on the other side.
💜Shoulder shrugs: Raise your shoulders towards your ears, hold for a few seconds, and then lower them. Repeat 10-15 times.
🤍Wall angels: Stand against a wall with your feet shoulder-distance apart and arms at your sides. Then, reach both arms to the sides, forming a Y shape, and bring them back down to your sides. Repeat for about 10 repetitions.
Yoga poses: Yoga poses like downward dog, cat-cow, and cobra can help relieve the strain on your neck by stretching your spine, upper back, and shoulders."

Let movement take you places you never thought possible! Here are some notables from the American Heart Association:
👍 10 minutes of stretching is like walking the length of a football field
👍 2.5 hours of walking every week for a year is like walking across the state of Wyoming
👍 30 minutes of singles tennis is like walking a 5K
👍 1 hour of dancing every week for a year is like walking from Chicago to Indianapolis
👍 20 minutes of vacuuming is like walking one mile
👍 30 minutes of grocery shopping every other week for a year is like walking a marathon

A healthy lifestyle supported with regular chiropractic care makes this man very happy! Metabolic health is defined by blood sugar, waist circumference, blood pressure, cholesterol, and triglycerides benchmarks.

Concrete, tile, and marble floors aren't shock-absorbent to the feet, knees, and back. If you stand or walk on concrete flooring regularly for a long time, not only will your feet and back ache, but you may also end up with varicose veins, lumbar strains, shin splints, swollen legs, stress fractures, and Achilles tendinitis. Over time, it can exacerbate arthritis, herniated disc, plantar fasciitis.

FLEXIBILITY.

The action mindset is moving from thought to action, one small step at a time every single day in pursuit of an overall goal.

One of the best ways to avoid back strain is to be active! Do muscle strengthening and stretching exercises regularly.

When the neck is misaligned, it tends to tighten the jaw joint and masseter muscles which can close down the airway while lying down - causing snoring, decreased oxygen, and difficulty to get to deep REM sleep.

Feeling stressed? Studies show that chiropractic can lower the body's stress hormone.

Going shoeless for an extended amount of time can alter the biomechanics of feet for the worse. Over the long run, it could accelerate the formation of bunions and hammertoes or lead to conditions such as plantar fasciitis, shin splints, and Achilles tendonitis. Walking barefoot puts a tremendous amount of stress on the foot, allowing it to collapse which affects the whole body's gait. And a compromised gait can result in neck pain, back pain, and knee pain.