Kids and Sports

in Chiropractor  by March 23, 2018 0 comments

Athletics for kids is a great idea.  There are so many great lessons kids can learn from winning and losing and sports are mostly about winning and losing.  On top of the life lessons there are also the health benefits from sports.  Unfortunately, there are also injuries to consider with sports.  Sometimes there is no way you can avoid an injury but your chiropractor in the Dale City, Woodbridge VA area has some tips to minimize the risk.

The majority, if not all, sports are good, provided that the child prepares appropriately,” says Timothy Ray, DC, a member of the American Chiropractic Association’s Council on Sports Injuries and Physical Fitness. “Without proper preparation, playing any sport can turn into a bad experience. There are structural and physical developmental issues that need to be taken into consideration before children undertake certain sports.”

Highly competitive sports such as football, gymnastics and wrestling follow rigorous training schedules that can be potentially dangerous to an adolescent or teenager. The best advice for parents who have young athletes in the family is to help them prepare their bodies and to learn to protect themselves from sports related injuries before they happen.

“Proper warm up, stretching and strength-training exercises are essential for kids involved in sports, but many kids learn improper stretching or weight-lifting techniques, making them more susceptible to injury,” says Steve Horwitz, DC, an ACA member from Silver Spring, Md., and former member of the U.S. Summer Olympic medical team. “Parents need to work with their kids and make sure they receive the proper sports training.”

“Young athletes should begin with a slow jog as a general warm-up, followed by a sport-specific warm-up. They should then stretch all the major muscle groups,” says Dr. Horwitz. “Kids need to be instructed in appropriate exercises for each sport to prevent injuries.”

Proper nutrition and hydration are also extremely vital. “While an ordinary person may need to drink eight to 10 8-ounce glasses of water each day, athletes need to drink even more than that for proper absorption. Breakfast should be the most important meal of the day. Also, eating a healthy meal two to four hours before a practice or a game and another within one to two hours after a game or practice allows for proper replenishment and refuels the body,” adds Dr. Horwitz.

Young athletes today often think they are invincible. The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training and rest that the body needs to engage in sporting activities.

Encourage your child to:

Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all equipment, including helmets, pads and shoes fit your child or adolescent. Talk to your child’s coach or trainer if the equipment is damaged.

Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies, and vegetables rather than potato chips.

Maintain a healthy weight. Certain sports, such as gymnastics, wrestling and figure skating, may require your young athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands that proper nutrition and caloric intake is needed for optimal performance and endurance.

Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water.

Drink milk. Make sure your child has enough calcium included in his/her diet. For children over 2 years of age, ACA recommends 1 percent or skim milk rather than whole milk. Milk is essential for healthy bones and reduces the risk of joint and muscle related injuries.

Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long duration sports, such as track and field.

Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game or meet. A slow jog, jumping rope and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility is key when pushing to score that extra goal or make that critical play.

Take vitamins daily. A multi-vitamin and Vitamin C are good choices for the young athlete. Vitamin B and amino acids may help reduce the pain from contact sports. Thiamine can help promote healing. Also consider Vitamin A to strengthen scar tissue.

Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhancing supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight training and body-conditioning sessions in their workout.

Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Popped Rib

in Chiropractor  by March 16, 2018 0 comments

A “popped out” rib can be a nightmare!  That wonderful knife-like pain along your spine usually medial to the shoulder blades.  If it is on the left it can be mistaken for a heart attack and it has sent people to the ER because they aren’t sure about the pain.  A few thousand dollars later you are sent home with a Motrin 800 prescription.   Obviously if you think it is a heart attack go to the ER but when they send you home give your Woodbridge, Dale City VA Chiropractor a call.   Here are some things that can be done for a “popped rib.”

1  Moist Heat, One of the biggest complaints, when a rib is out, is muscle spasming. Heat will help you endure a muscle spasm. There is a caveat, however. Heat brings blood to an area and it can help with lactic acid build up as well.  You should follow the heat with some ice to help prevent any joint capsule inflammation.

2  Massage, but be careful. As mentioned, muscles are often tight when a rib is not functioning properly. massage can really help to calm down the muscles. Here again, a word of warning. Often times, the person giving the massage will feel a good sized bump and mistake what is really the head of the rib for a muscle knot. Rubbing this bump will not only be painful but can increase symptoms. Working on the areas around it can be quite helpful. Massaging after the rib is moving again is great.

3  TENS or Electric Stimulation. A great, non-drug option for killing a spasm and managing pain is to use e-stim, TENS or something similar. These are basically devices that send electrical pulses through wires and patches over muscles.

4  Get it adjusted! At the end of the day, until the rib starts moving properly it will cause problems. Not all chiropractors are great at adjusting ribs as they can be difficult. Likewise, you really need to have the specific rib adjusted and not just do a general spine adjustment. Even after you get it adjusted it may still feel out. Remember that the muscles have most likely tightened around it and formed a knot. Symptoms can take a while to settle down.

5  Mind your posture and quit trying to stretch it. Typically, ribs go out because of a forward head and shoulder posture. So, why do we always try and stretch that same way to get it to feel better? Likewise, stretching spasming muscles does not really work. It drives me crazy when I adjust a rib and the first things my patient does is check to see if stretching forward still hurts. That is like separating a wound to see if it has healed yet. If you keep doing it, it will never heal. Instead, look straight ahead and pull your shoulder blades down and back. Here is the vintage YouTube video I created to demonstrate. If you do this exercise and it is still really painful, chances are the rib is out again.

Ribs can definitely be tricky. Sometimes they stay in after one adjustment and sometimes they take several adjustments. Usually, the longer it is out the more adjustments it will take. The rib joints at the front where it connects to the sternum can go out, too. These are also very painful and can be adjusted, although it is a different method. Please remember that although rib pain is brutal, it is not that damaging. Stressing about it will only complicate the healing process. If you have pain to one side of the spine by the shoulder blades, in the front next to the sternum, radiating along the ribs, or all of the above, just come in and we can either help you or, at least, point you in the proper directions.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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That time of year again

in Chiropractor  by March 9, 2018 0 comments

Warmer weather is looking like it is here to stay (minus this weekend’s snow) and we turn the clocks back…  So, the excuse list is getting shorter.  As your chiropractor in the Woodbridge, Dale City Va area I see lots of patients wanting to get back to exercising.  It is always a good idea but you have to be smart about it. Here are some thing to consider before jumping back on the running path.

 

Question Yourself

What are your goals?

Lose weight… Increase cardio performance…   But if you’re of a certain age or have certain cardiovascular risk factors, you may need to see your physician before beginning a program that involves vigorous (as opposed to moderate) aerobic activity.

 

Here’s how exercise intensities are typically defined:

 

Low-to-Moderate

Something you can do for about 60 minutes.  Usually included in the 60 minutes is a slow gradual warm up leading to brisk pace.

 

Vigorous

Name says it all.  Usually after 20 minutes of this type of exercises fatigue starts to set in.  Heart rate and breathing significantly increased.

Are you planning to participate in vigorous activities and are a man over 45 or a woman over 55? You should receive a medical exam first. The same is true for individuals of any age with two or more coronary artery disease risk factors. If you’re unsure if this applies to you, check with your physician.

 

Now the standard questions you need to ask yourself:

A “yes” to any one of the following questions means you should talk with your doctor, by phone or in person, before you start an exercise program. Explain which questions you answered ‘’yes’’ to and the activities you are planning to pursue.

 

Have you been told that you have a heart condition and should only participate in physical activity recommended by a doctor?

Do you feel pain (or discomfort) in your chest when you do physical activity? When you are not participating in physical activity? While at rest, do you frequently experience fast, irregular heartbeats or very slow beats?

Do you ever become dizzy and lose your balance, or lose consciousness? Have you fallen more than twice in the past year (no matter what the reason

Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk?

Do you take blood pressure or heart medications?

Do you have any cuts or wounds on your feet that don’t seem to heal?

Have you experienced unexplained weight loss in the past six months?

Are you aware of any reason why you should not participate in physical activity?

If you answered “no” to all of these questions, and you passed the first round of questions, you can be reasonably sure that you can safely take part in at least a moderate-intensity physical-activity program.

But again, if you are a man over 45 or a woman over 55 and want to exercise more vigorously, you should check with your physician before getting started.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Neck Range of Motion

in Chiropractor  by March 2, 2018 0 comments

I see lots of patients who can’t figure out why their heads don’t turn as far as before.  One of the big things people notice is backing up their car.  All of a sudden, they realize they are turning their entire bodies to safely back up.  It happens so slowly we don’t even notice until it is to late.  As your Chiropractor in the Woodbridge, Dale City VA area I have some tips to help you.

Maintenance of the neck range of motion is easier than you would think and pretty basic but doing it daily makes a world of difference.  One of the main reasons for neck pain is poor posture.  So I tell all my patients to try and break up long periods of sitting at the computer.  If you get up every 45 minutes or so and do some of these stretches you can help your neck a bunch.

That being said you need to start in a good neutral position so when you do the exercises you aren’t creating another problem.  Start with you neck squarely over shoulders with your shoulder relaxed at your side.

 

Rotations. Sitting or standing, turn your head slowly to the left and then to the right as far as you can, comfortably. Hold each stretch for 10 seconds to 30 seconds.

Shoulder circles. While standing, raise your shoulders straight up, then move them in a circle around, down and back up again. Circle in both directions.

Side stretches. While standing, stretch your neck slowly to the left trying to touch your ear to your shoulder. Repeat on the right side.

Resistance exercises. Place your right hand against your head above your ear and gently press, resisting the movement with your neck. Do the same with your left hand on the other side.

Head lifts. Lie on your back with your knees bent and feet flat on the floor. Lift and lower your head, keeping your shoulders flat on the floor. Next, lie on 1 side and lift your head toward the ceiling. Repeat this movement on your other side and while lying on your stomach. Demonstration of head lifts.

These should help you maintain a pain-free range of motion but seeing your chiropractor on a regular basis will help you maintain alignment and also decrease muscle spasms.

 

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Woodbridge VA 22192

703 730 9588

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Piriformis Syndrome

in Chiropractor  by February 23, 2018 0 comments

As a chiropractor in the Woodbridge, Dale City VA area low back pain is a very common complaint.   Out of the low back pain I would say more than half of the complaints are the SI joints.  This is low back pain which is on the right or left side of the back along the pant line.  This joint can be injured or cause pain for many different reasons.   One of the most common is the piriformis muscle.  This is a muscle in your buttock which can spasm and cause sciatic symptoms and SI pain.

Anatomy

The piriformis muscle originates from the anterior (front) part of the sacrum, the part of the spine in the gluteal region, and from the superior margin of the greater sciatic notch (as well as the sacroiliac joint capsule and the sacrotuberous ligament). It exits the pelvis through the greater sciatic foramen to insert on the greater trochanter of the femur. Its tendon often joins with the tendons of the superior gemellus, inferior gemellus, and obturator internus muscles prior to insertion.

The piriformis, pyramidal in shape, lying almost parallel with the posterior margin of the gluteus medius.

It is situated partly within the pelvis against its posterior wall, and partly at the back of the hip-joint.

It arises from the front of the sacrum by three fleshy digitations, attached to the portions of bone between the first, second, third, and fourth anterior sacral foramina, and to the grooves leading from the foramina: a few fibers also arise from the margin of the greater sciatic foramen, and from the anterior surface of the sacrotuberous ligament.

The muscle passes out of the pelvis through the greater sciatic foramen, the upper part of which it fills, and is inserted by a rounded tendon into the upper border of the greater trochanter behind, but often partly blended with, the common tendon of the obturator internus and superior and inferior gemellus muscles.

The piriformis muscle crosses over top of the sciatic muscle and if the muscle spasms it will compress the sciatic nerve and cause pain in to your buttock and leg.  Once you have been properly diagnosed by your chiropractor or healthcare provider it is time to start treatment.

Treatment

Now that we know what the piriformis is and how it can cause us pain by compressing the sciatic nerve stretching it is one of the first things you should try.  Video

Lie on the back with the legs flat. Pull the affected leg up toward the chest, holding the knee with the hand on the same side of the body and grasping the ankle with the other hand. Trying to lead with the ankle, pull the knee towards the opposite ankle until stretch is felt. Do not force ankle or knee beyond stretch. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.

 

Lie on the floor with the legs flat. Raise the affected leg and place that foot on the floor outside the opposite knee. Pull the knee of the bent leg directly across the midline of the body using the opposite hand or a towel, if needed, until stretch is felt. Do not force knee beyond stretch or to the floor. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.

Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent. Gently pull the lower knee up towards the shoulder on the same side of the body until stretch is felt. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.

These stretches work great for after care and between visits but active care may be needed by your chiropractor to help eliminate any other causes of the sciatic compression.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Back pain facts

in Chiropractor  by February 16, 2018 0 comments

There are many reasons people come to my Woodbridge, Dale City VA chiropractic office.  One of the biggest reasons they come is back pain.  In fact, 31 million Americans experience low-back pain at any given time.1  As common as back pain is there are many things people don’t know about it.  Here are some pretty interesting facts about back pain and if you ever get back pain be sure to call.

A few interesting facts about back pain:

Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.

Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.

One-half of all working Americans admit to having back pain symptoms each year.2

Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.3

Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.4

What Causes Back Pain?

The back is a complicated structure of bones, joints, ligaments and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements—for example, picking up a pencil from the floor— can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.

Manipulation as a Treatment for Back Problems

Used primarily by DCs for the past century, spinal manipulation has been largely ignored by most others in the health care community until recently. Now, with today’s growing emphasis on treatment and cost effectiveness, spinal manipulation is receiving more widespread attention.

Spinal manipulation is a safe and effective spine pain treatment. It reduces pain (decreasing the need for medication in some cases), rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.5

In fact, after an extensive study of all available care for low back problems, the federal Agency for Health Care Policy and Research (now the Agency for Health Care Research and Quality) recommended that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.6

A well respected review of the evidence in the Annals of Internal Medicine pointed to chiropractic care as one of the major nonpharmacologic therapies considered effective for acute and chronic low back pain.7

More recently, research has shown that there is strong evidence that spinal manipulation for back pain is just as effective as a combination of medical care and exercise, and moderate evidence that it is just as effective as prescription NSAIDS combined with exercise.8

A patient information article published in the Journal of the American Medical Association in 2013 also suggested chiropractic care as an option for people suffering from low back pain–and noted that surgery is usually not needed and should only be tried if other therapies fail.9

The American Chiropractic Association (ACA) urges you to make an informed choice about your back care. To learn more about how the services of doctors of chiropractic may help you, review the results of recent research studies and contact a doctor of chiropractic in your area. Search ACA’s database of members to find a doctor of chiropractic near you.

Tips to Prevent Back Pain

Maintain a healthy diet and weight.

Remain active—under the supervision of your doctor of chiropractic.

Avoid prolonged inactivity or bed rest.

Warm up or stretch before exercising or physical activities, such as gardening.

Maintain proper posture.

Wear comfortable, low-heeled shoes.

Sleep on a mattress of medium firmness to minimize any curve in your spine.

Lift with your knees, keep the object close to your body, and do not twist when lifting.

Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.

Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct.

References:

 

  1. Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.

 

  1. Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

 

  1. Ibid.
  2. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD.
  3. Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.

 

  1. Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.
  2. Chou R, Hoyt Huffman LH. Nonpharmacologic therapies for acute and chronic low back pain: a review of the evidence for an American Pain Society/American College of Physicians Clinical Practice Guideline. Ann of Internal Med 2 Oct. 2007;147(7):492-504.
  3. Bronfort G, Haas M, Evans R, et al. Evidence-informed management of chronic low back pain with spinal manipulation and mobilization. Spine. 2008;8(1)213-225.
  4. Goodman D, Burke A, Livingston E. Low Back Pain. JAMA. 2013; 309(16):1738.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Low back pain prevention

in Chiropractor  by February 9, 2018 0 comments

There are several things you can do to prevent back pain.  One of the biggest things is core strength.  Lots of jobs involve sitting for long periods of time and this can lead to a weakening of the core.  Your Woodbridge, Dale City VA chiropractor has a few tips to help you strengthen your core and prevent injury.

 

Basic Core Exercises for Beginners

Supermans

Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.

Lie with stomach on ground, arms extended overhead and legs straight

Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight

Slowly lower and repeat for specified reps

Sets/Reps: 3-4×20

 

Bird Dogs

Assume all-fours position with back flat; look straight ahead

Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right

Slowly lower and perform on opposite site

Repeat for specified reps

Sets/Reps: 3-4×20 each side

 

Planks

Assume plank position with elbows under shoulders, back flat and eyes focused on ground

Keep core tight and hold position for specified time

Sets/Duration: 3-4×60-120 seconds

 

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Doroski Chiropractic Neurology

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Woodbridge VA 22192

703 730 9588

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Lumbar Stretching

in Chiropractor  by February 2, 2018 0 comments

Sometimes it isn’t the activity that caused the low back injury it is everything leading up to it that caused the injury.  As your Chiropractor in the Woodbridge, Dale City VA area I hear this complaint all the time…  “All I did was BLANK”.  Generally I agree that whatever BLANK was shouldn’t have hurt you.  The goal with your spine is to keep the support system hydrated and stretched.  If the muscles are in a relaxed state than BLANK shouldn’t hurt you.

 

Here are some daily stretches you can do to keep your back stretched and relaxed so the muscles function correctly.

  1. The Deep Squat

Stand up straight with your arms folded across your chest. Place your feet shoulder-width apart and toes pointing out slightly.  Squat down as far as you can, keeping your heels on the floor. As you squat ensure your weight goes into your heels and not your toes. For a full range of movement, your bum should sit down by your heels and your head should be tall and looking forward. Perform the exercise slowly when lowering down, giving yourself time to keep control and lower all the way – or as far as your range of movement will allow.  Pause for a count of two at the bottom of the squat, allowing your groin area to relax. Your knees should be directed slightly outwards in alignment with your feet. Keeping your knees out, squeeze your gluteals and stand up out of the squat.  Only go as far as you can without any pain. As you perform the exercise regularly you will slowly but surely be able to achieve greater flexibility.  Do this for 2 sets of 10.

 

  1. Knee to Chest

Lie on your back, flex your knees up and do a pelvic tilt so you press your lower back flat to the floor.  Slowly and gently pull your right knee to your chest at a slight angle towards your left shoulder.  Hold for 5 seconds and release back to the bent position.  Then repeat with the opposite leg.  Do this 10 times in alternating fashion

  1. Downward Dog

Place your hands and feet on the floor, shoulder-width apart, knees bent and hips high.  Your heels should be off the floor at this point. Relax your head and neck so you are looking towards your knees.  Do a pelvic tilt so your lower back is arched and your spine is straight.  Now straighten your arms and pull your shoulder blades together. Straighten your knees as well.    You may lose the arch in your low back but don’t allow your lumbar spine to flex.  This will require a good abdominal squeeze to maintain the lumbar arch.  Hold for 30 seconds and relax.  Repeat 5 times.

  1. Spine twists

Sit down with your legs loosely crossed. Pull your back up tall and stick your chest out so that you are sitting upright with perfect posture. Fold your arms across your chest.  Tighten your abs so that your pelvis is stable. Then slowly turn your head and shoulders to one side. Turn as far as you can and you will feel the stretch in the rib area. Hold the end position for a count of two and then turn across to the other side and repeat.  Perform two sets of 10 repetitions each side.

Do not force any of these exercises and if you feel any discomfort stop.  Keeping your low back stretched will help you prevent some low back injuries but routine chiropractic visits with these stretches can help prevent the big injuries.  Of course injuries are inevitable but if your try to prevent the preventable ones you can eliminate a lot of pain from your life.

 

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Winter Hydration

in Chiropractor  by January 26, 2018 0 comments

Winter is here which means no on really feels like drinking water.  Plus we are surrounded with dry heated air which further dries us out.  Hydration is just as important in the winter as the summer.  As your chiropractor in the Woodbridge, Dale City VA area I want to give you some tips on staying hydrated in the winter.

  1. Drink!

Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat.  Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated.  If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy.  However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood.   “It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water,” CamelBak hydration advisor, Doug Casa, says.

  1. Sip on sports drinks and coconut water.

When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests and sports drinks, such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not.  While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout.  Not in to sports drinks, or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a homemade sports drink could be potentially effective substitutes.

  1. Turn to fruit.

Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit.  Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run).  To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).

  1. Weigh yourself.

Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing significant to serious dehydration.  Losing a few pounds of body weight after exercise can put strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue.  To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.

  1. Check the toilet.

If you’re taking a mid-set break to hit the loo, check on the color of your urine to make sure you’re staying hydrated. When properly hydrated, urine should be pale yellow in color. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water. Store this handy, dandy urine color test in your phone or wallet to make sure your piddle is up to snuff—dark yellow urine may indicate dehydration.

  1. Tame thirst.

Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.

  1. Pay attention to your muscles.

Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. “Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,”Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.

  1. Pinch yourself. (No, really.)

Go ahead, pinch yourself! Skin turgor, which is the skin’s ability to change shape and return to normal (or more simply put, it’s elasticity), is an easy way to check your hydration (though not 100 percent reliable for everyone).    Using your pointer finger and thumb, simply pinch the skin on the back of your hand (not too hard!) and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated.

  1. Keep dry mouth at bay.

One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, head to the water fountain (or take a sip from your reusable water bottle!). A short water break between sets or during quick breaks from cardio can help stave off exercise-induced dehydration.

  1. Stop if you get the dizzies.

Feeling lightheaded during a workout is a sign of dehydration and a signal to tone it down a notch.  Though willpower sometimes makes us want to push ourselves through a few more reps or another mile, feeling dizzy is an indicator that it’s time to hydrate.” Due to the decreased plasma volume with dehydration during exercise,” Casa says, “the heart must work harder to get blood to the working muscles.” When there’s not enough water in blood, both blood volume and blood pressure drop, resulting in dizziness.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Cold seems to get worse at the end of the day

in Chiropractor  by January 19, 2018 0 comments

Sitting in my Woodbridge, Dale City VA chiropractic battling what ever the hell this bug is I realized at 11 AM I shook the cold.  Texting home bragging on my amazing immune system and sending pictures of me walking outside with no jacket laughing.   By 4 PM I am laying on the floor clutching the phone trying to muster the strength to dial 911.  I noticed when I got home there was very little compassion and I think I heard the word Idiot…  By the third day of this routine I had to investigate.  There are many reasons but this one made the most sense.

 

Blame It on Hormones

Research shows that our bodies are on a 24-hour clock called a circadian rhythm. Hormone levels fluctuate, increasing and decreasing within this daily cycle. Cortisol, a hormone made by the adrenal glands, helps regulate blood sugar levels, metabolism, and blood pressure. It also helps the body manage stress.

In addition, cortisol helps your immune system function properly and reduce inflammation. In other words, it helps you fight off infection and sickness.

More cortisol circulates in your blood during the day, which suppresses your immune system. This means that your white blood cells, which are responsible for fighting infections, are less active during the day.

At night, there is less cortisol in your blood. As a result, your white blood cells readily detect and fight infections in your body at this time, provoking the symptoms of the infection to surface, such as fever, congestion, chills, or sweating. Therefore, you feel sicker during the night.

 

Day versus Night

A couple of other things to consider are the natural differences we experience during the day and at night:

Position of Your Body: Pressure in your body is continually changing. Gravity has a lot to do with how your body adapts and feels. Laying down will always cause your cold or flu symptoms to become worse.

Keeping your body upright can make a world of difference for your congestion and breathing, by helping to drain mucous from your airway. During the day you are naturally more upright, as you go about your routine, while at night you eventually lay down to sleep.  Try adding an extra pillow to raise your head higher and promote sinus drainage.

Distractions: Your daily life can be extremely hectic, with little time for yourself. Going from one task to the next doesn’t leave much time to dwell upon your symptoms. At night, however, you tend to wind down and relax, which is when your immune system kicks into gear.

As you have heard many times, the best thing to do when you are sick is to rest. Otherwise, you will be stressing out and elevating your cortisol levels.

 

Tips to Help You Fight Illness:

 

  • Stay hydrated: Drinking fluids is the best thing you can do, along with getting plenty of sleep. Flushing out the infection or bacteria attacking your immune system will help you recover faster.

 

  • Be prepared: Having all your essentials near you at night, such as tissues, medicine, and water on your bedside table, will be a lifesaver. Saving your energy and getting the most rest possible will do wonders.

 

  • Support your immune system: For your immune system to fight off infection from colds and flu, it needs to be strong. Taking vitamin C, drinking hot tea, and getting plenty of sleep are all things that can help strengthen your immune system.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link