Our bodies go through tremendous changes from birth to death. Many of these changes are similar from person to person up to when we hit our "peak" health state where our bones and muscles tend to be at their strongest. This is typically around 25 years old. After 25 is where we can start to see more changes from person to person.
The good news is that those who prioritize their health by eating fairly well and putting effort into their physical fitness can keep that peak state for another decade or so, usually into the mid to late 30's. The mid to late 30's is where you can really notice huge differences between people who work on their health and those who don't. Those who maintain a good diet, sleep well, keep their mindset right and exercise consistently will have a very slow decline from their peak body health over several decades where muscle and bone density will only very gradually diminish. However, for those who don't put an emphasis on their health, this is the time you'll start to see more severe dropoffs in health. You know you've seen people who are in their 50's but look like they are over 70. On the other hand you've seen people in their 70's and they look like they are 10-20 years younger.
If you're reading this and you're over 25 don't worry. Starting an exercise program and improving your diet at any age will still give you significant health benefits. The biggest thing is to start today.
We also now know that our DNA doesn't control our health destiny as much as we once thought. In fact, at most only about 5% of all diseases are caused by "bad" genes. The other 95% of poor health issues actually have to do with things like lifestyle and environmental factors. The best way to think of this is that while you may have your parents' genes, you don't have to have their health. For good or bad, your health is truly under your control!
If you're struggling to get started, find something to motivate you. It might be that you want to be able to physically play with your grandchildren as they get older. It might be that you just want to feel much better every day. Find your "why" and use that to get moving. If pain has been holding you back, that's what chiropractors are for. If you don't know what to eat Google either the Mediterranean Diet or Keto Diet depending on what you're going for. They are 2 of the most studied diets related to longevity and fitness. If you have any other health questions definitely give me a call!
-Dr. Adam Sagedahl
With so much health information at our fingertips these days that it's easy to get overwhelmed and just give up. Most of what you see when it comes to improving your health is likely diet related. One day something is a superfood and then next it's the worst possible thing you can eat. A huge problem is that too much of what's out there is either completely inaccurate, or often spun in a way to sell a product that really isn't worth the time, money or effort for the (lack) of results you're going to get. While diet is very important, if you want to finally start seeing REAL improvements in your health in 2019 here are my top 3 things you need to work on FIRST before stressing out about what you're eating.
#3 - Sleep. Getting enough sleep cannot be understated. Most people do not recognize the extreme importance of sleep. Your body needs between 7-9 hours of sleep per night. Research has shown that getting less than or more than that consistenly will lead to poor health and disease over time. Sleep is the time when our brain is literally "cleaned" of the stresses it takes on from the previous day. It's the time our body is refreshed in order to function at our best the next day. While there is some evidence that a very small portion of the population is genetically capable of staying relatively healthy with less sleep, the odds are that you are not part of that population so it's important to prioritize your schedule to get the right amount of sleep if you want a longer, healthier life.
#2 - Mindset. Yes, "how" you think and what you consistently think about matters big time for your health. This probably should be ranked as the most important part of gaining good health because it really is going to determine everything you do in your life. It may be the most difficult part of improving your health to train and something that most people don't really pay attention to on a day to day basis. It's not just about thinking positively all the time. A healthy mindset is something that needs to be learned and practiced over a long period of time. Every single thought we have creates a cascade of chemical reactions in our body that plays a role in determining which genes are expressed from our DNA and which ones are supressed. This means that depending upon how we think on a daily basis we are either upregulating or suppressing genes for good health or poor health. It's the science of epigenetics and it's pretty fascinating stuff! I promise you that if you haven't heard about it yet you will very soon. There is a lot to learn about having a healthy mindset so in case I lost you on the science terms here are my current top 5 favorite people that I'd recommend to follow to learn more about how to think to reach your full potential:
1. Tom Bilyea - Founded Quest Nutrition and now runs Impact Theory - a company dedicated to teaching people about reaching their full potential.
2. Gary Vaynerchuck - He tells you exactly what you need to do in order to be happy and successful in life. You'll get no BS from him and he speaks the often difficult to hear truth but if you take it as a learning tool you'll be on your way to a great mindset on life.
3. Joe Dispensza - Neuroscientist/Chiropractor who is a world renowned expert on spontaneous healing of chronic disease and the science of epigenetics. He teaches people how to learn to truly take control of their thoughts and has seen unreal tranformations and healing of things most people think of as uncurable.
4. Tony Robbins - Everyone has heard of him but maybe never actually listened to his teachings. THE #1 expert on human psychology.
5. Ed Mylett - MaxOut with Ed Mylett. Very inspiring and motivates you to work on becoming your best.
All of these people have a huge Youtube presence, meaning it's free to listen and watch tons of content and it's definitely worth your time to look into. The best way I've found to learn about a healthy mindset is to stream their content to my earbuds while working out on a very consistent basis. You'll not only be inspired to get way more out of your workout, you'll train your brain at the same time! And speaking of workouts....
The #1 thing you can do for your health...
Exercise. Plain and simple. There's no easy way around this one. It can be difficult to start because it takes time and effort and can make you sore and people hate it and whatever other excuse you can come up with...but you have to realize that your life is worth it because not only is it guarenteed to give you results if you put in an honest effort, you literally ONLY get one body and you are the ONLY person who can do it for you. Find something that keeps you going. The BEST exercise you can do for your health is resistance training of some sort. That means you need to be using your muscles to push or pull against resistance - even if it your own body weight. Research shows that not only is resistence training the best way to lose weight, it's also the best way to keep the weight off long-term and the best way to keep your bones strong as well. ***Muscle strength is the only health marker that independently correlates with your mortality as you age. That means that doctors can look at muscle strength alone and know which of their patients will likely live the longest. There is no other measurement that can by itself give us that kind of indication of health. Exercise is also important because every part of our body NEEDS movement to function optimally. Specifically, our joints have to be able to move freely. This is actually why I named my clinic "Full Motion Chiropractic"! A joint with full motion is a healthy joint. Joints can lose their full motion and become "fixated" or "stuck" which can lead to nerve irritation that causes things like neck or back pain, or even headaches. Injuries, poor posture, sitting too long at a desk or doing repetitive activies are all things that can lead to this. Seeing a chiropractic physician on a regular basis keeps your joints mobile, thereby preventing pain and helping your nervous system operate at it's highest level.
Of course when it comes to health the one thing a lot of people primarily focus on is diet. It's typically what stresses people out the most when trying to lose weight. While diet plays a very important role in our health, it's often emphasized so much that it can become an unsustainable and unhealthy focal point. Our bodies are surprisingly capable of pulling out many of the nutrients it needs from even some of the worst foods you can imagine. If you are trying even a little bit to get some fruits and veggies in each day and not eating a ton of sugar or highly processed foods you will likely at least be at the baseline of what you need nutritionally. However, to reach your full health potential you will need to have some focus on what you eat. Unless you are a body builder, professional athlete or working to be in a physique contest, eating relatively healthy will likley suffice. The info on eating healthy is literally everywere but if you want to know the best diet then just Google "Mediterranean Diet" and follow that pretty closely and you'll be good!
Want to feel the best you've ever felt in 2019? Learn how to think correctly with a proper mindset for continual success, sleep 7-9 hours per night and get (or stay) active with resistance training exercises as many days per week as you can. The blueprint is there. The time is now.
By now you've probably heard the phrase "Sitting is the new smoking". Obviously they are two drastically different activities but the one similar outcome that studies have proven is that both can dramatically shorten your lifespan. We of course knew this about smoking a long time ago. While smoking is a choice, sitting is pretty unavoidable. Unfortunately the alternative, standing all day, does not actually improve outcomes either.
From the macro to the micro our bodies need movement to survive. We need both physical exercise daily and also down to the joint level we need smooth, unrestricted movement between our bones (what chiropractic adjustments provide). The best alternative for sitting or standing all day is simply a little of BOTH! A sit-stand desk of some sort is the key, along with frequent walks around the office as much as the job permits throughout the day. A HUGE part of all of this movement stuff is just plain getting ourselves out of the bad posture we all end up with when sitting or standing at a computer for long periods of time.
So what does "bad posture" really mean? Well, it's the slumped forward upper back, the shoulders forced forward as we reach for the keyboard (or phones), and the forward positioning of the head that keeps getting worse the longer we are sitting. We've all seen it and we all do it.
It's almost impossible to sit up tall with perfect posture all day which is why to make up for this I tell all my patients who work at a desk to do these 3 simple (but admittedly difficult to be consistent with) stretches hourly ideally or at least 3 times during a workday.
1. Relief Stretch - Sit up straight, pull your neck back so your head is directly above (and not in front of) your body. At the same time pull your arms back with a stretch in the front of your chest as you inhale slowly for about 3 seconds and relaxing everything as you exhale. Do 3 in a row.
2. Upper Trap Stretch - Sit up tall, sit on one hand and with the other hand pull just the head (not the body) to the opposite side and hold a good stretch for 30 seconds. Do the other side too!
3. Levator Stretch - Sit up tall while sitting on one hand. Turn head half way to opposite shoulder and with free arm have elbow directly in front of your face while the hand grabs the back of yourhead and pulls it downward.
Just the fact alone that you are more aware of your posture and breaking up that bad pattern of sitting throughout the day can make a huge difference in how much upper back and neck pain, or even potentially headaches, you'll get.
I hope this was helpful. Please feel free to "like" and share this post with friends and co-workers who could use a reminder on posture or are dealing with pain from sitting too much. There will likely be some of you who won't be able to get over your pain with stretches and exercises alone which means seeing a chiropractor to get to the root of the problem is a good idea. If you've dealt with pain and can't seem to shake it give me call at 612-655-3073 or shoot me an email at DrAdam@FullMotionChiropractic.com with any questions you may have or to set up an appointment! My office is conveniently located near downtown Hopkins, MN with office hours Monday to Thursday 8:30 am to 6:00 pm.
After seeing thousands of people in over 13 years of practice there are definitely a few patterns that emerge among my patients. A big one is that the majority of people still think that when they are in pain they should go to their "doctor" first. By this, they generally mean their MD, or Medical Doctor. Often they don't realize that chiropractors not only ARE doctors, but that we are trained as musculoskeletal pain specialists, much more so than a typical family physician. An MD's only "treatment" option for things like back and neck pain is prescription drugs, typically a muscle relaxer and a pain killer (and hopefully a referral to their local chiropractor if they have been educated or have personal experience with what chiropractors can do).
So when is a good time to see a chiropractor? In an ideal world everyone would see their chiropractor on a regular basis throughout the year not only to prevent pain but also because chiropractic adjustments help the body to function at it's peak. Of course in the "real world" this isn't the case. How often depends on many factors from a person's age, physical fitness level or past injury history. Frequency of need is likely going to be different for each person.
In the "real world" however, most people go to a chiropractor once they feel pain or discomfort somewhere in their body. Back and neck pain are by far the most common reason people see a chiropractor but there are tons of other issues that chiropractic can help with. Most headaches, for instance, actually respond quicker to chiropractic adjustments than almost any other ailment I treat. Also pretty much any joint pain may benefit from chiropractic care. Did you know chiropractor adjust shoulders, knees, ankles, feet, wrists and even elbows!
Some common non-spinal issues that chiropractic care can benefit are carpal tunnel syndrome, frozen shoulder, tennis elbow, plantar fasciitis, shin splints, knee pain, and also sports injuries like sprained ankles. A chiropractor should actually come to mind as the first "doctor" to go to whenever any of these arise. In addition to chiropractic adjustments, at Full Motion Chiropractic here in Hopkins, MN I use other therapies such as electrical muscle stim (EMS), kinesiotaping with Rocktape, custom foot orthotics from Foot Levelers using a laser guided 3-D foot scanner and rehabilitative exercises to stablize and strengthen injured soft tissues for long-term recovery.
If you're dealing with pain and sick of taking drugs that just mask the problem, now is the time to see a chiropractor. If you live or work in the West metro area of Minneapolis you're definitely welcome to come to Full Motion Chiropractic in Hopkins, MN. I promise I'll give you the best chiropractic care possible. I'm in network with virtually every insurance company that covers chiropractic care including Health Partners, Blue Cross, Medica, United Health Care, Preferred One, UCare and many more. Walk-ins are also welcome! My office is open every Monday through Thursday with patient hours from 8:30am to 12pm and 2pm to 6pm. Call today at 612-655-3073, email me at DrAdam@FullMotionChiropractic.com or click HERE to request an appointment online!
There's a saying I'm sure everyone has heard before, "Move it or lose it!" This is usually said when someone wants someone else to get out of their way for whatever reason but when it comes to your health it is a true statement.
Our bodies crave movement. When we sit or lay still for long periods of time there are actual physical adhesions that form between our muscles and joints that often eventually turn in to what we feel as "knots". When we go too long without putting our joints and muscles through their full range of motion scar tissue can start to form around those joints. This can actually start to take place within 7 days! So if you aren't an "active" person, it's time to start, otherwise when it comes to "move it or lose it" you WILL lose it.
When it comes to health, our bodies peak at around age 25 in terms of the amount of muscle and bone density. This is when we can potentially be the strongest and healthiest if we do everything else right. It's the time when you hear about an athlete being in their "prime". The physical differences will start to be seen soon after age 25 between those who are active and those who are sedentary. Those who maintain a healthy lifestyle can keep this "peak" body composition for another decade or so until around their mid 30's but then age will eventually start to take it's toll on everyone. This change will come MUCH more slowly for those who are active but it will also come MUCH more quickly for those who aren't.
You've seen 80 or 90 years olds who are still out running marathons and you've seen 70 year olds who are in nursing homes. Genetics plays a small role but for the most part how you are in old age will be a direct reflection of the choices you make as a 20, 30 or 40 year old.
Chiropractic care can help play a role in all of this because adjustments help break through these adhesions that impair our nervous system and cause pain. It's hard to want to be active if you are in pain all the time. Seek out a good chiropractor, start slowly with some easy exercises or better yet work with personal trainer, try out some massage therapy and just do your best to eat mostly well without cutting things out cold-turkey because that's not sustainable and you'll be well on your way to living longer and better. It doesn't have to be complicated but if you don't start then you'll be on a path that you don't want to go down.
Call 612-655-3073 or email me if you have any chiropractic or health questions! If you live or work near Hopkins, MN and want to see what chiropractic care can do for you requesting an appointment online is easy to do. Hope this helps on your journey to be the best you can be!
"I can crack my own back." Dr. Adam Sagedahl from Full Motion Chiroractic in Hopkins, MN here. Those are words I often hear from patients and many times they'll say they were able to "fix" something on their own by doing that. And while it's not impossible that they were able restore some motion to a dysfunctional joint, it's very likely that what occurred was more like a band-aid than any kind of actual fix.
I first want to try to explain what happens when your back "cracks". There is a fluid filled space within each of our joints and when we go about our day moving around small gas bubbles form in that space. When a joint is "cracked" or "adjusted" as a chiropractor would say, these gas bubbles are released and give off the sound you often hear. It's the same whether it's your knuckles, your spine or any other joint in your body. Other things take place as well that are part of helping the body to heal such as a release of endorphins, the "feel good chemical" (more on that later) and most importantly, a breaking up of adhesions that are restricting normal joint movement. It's these restrictions that eventually lead to your brain recognizing there's an irritation, and that recognition then leads to an inflammatory event which is what often is the actual cause of the pain you feel.
The big thing to keep in mind is that your spine is made up of several small bones called vertebrae that have a left and right-sided joint space with the vertbrae above and below it. The full length of your spine is technically one long "kinetic chain" of bones that have to move together, individually but in unison, with each other as we move our body. If one vertebrae becomes lacking, or dysfunctional in movement with another because of a joint restriction (usually as a result of an injury, physical stress or even poor posture) then that extra stress will be spread to the surrounding joints above and below.
What this then causes is the vertebrae nearby the area of restriction to move MORE than it typically would. It becomes "hypermobile". When you "crack" your own neck or back it's almost always just a hypermobile joint that will release and give off the popping sound while the problem-causing stuck joint actually takes a more concentrated force to restore the movement - THE CHIROPRACTIC ADJUSTMENT!
So in conclusion, you'll often feel temporarily better (because of the endorphin release) after "cracking" your own back or neck but it's almost always a mistake to think you are fixing something. You're basically just getting bones to move that are already moving more than they should because they're trying to make up for another nearby joint that is not moving properly. The only way to fix that would be to see a chiropractor. Very often I hear from my patients that once they've gone through chiropractic care and restored the proper movement throughout the entire spine, they've either greatly reduced or no longer have the habit of "cracking" their own neck or back.
If you live near Hopkins, MN or the West metro and have been looking for a chiropractor because you've been dealing with neck or back pain, headaches or any other joint pain give me a call at 612-655-3073 or you can easily request an appointment online. I'm in-network with virtaully all MN insurance plans. If you or someone you know has an injury from an auto accident it's even more important to be checked out right away to help prevent future problems.
On average, chiropractors see about 10% of the US population, although that number continues to rise as it's becoming much more mainstreamed and is a drug-free alternative to pain relief. In fact, most hospitals now have chiropractors on staff. But there is still a large majority of the population that has never been to a chiropractor.
There are numerous reasons people shy away from chiropractors but the main ones seem to be a preconceived negative perception about chiropractic, generally always without actually ever having personal experience, or else they are a little anxious or afraid of getting "cracked".
I know I'll never be able to change someone's mind who already has a negative belief about chiropractic care and they'll unfortunately just have to miss out on the many benefits, but for those who are maybe just a little freaked out about getting adjusted I promise you, if you see me, you will be pleasantly surprised once you've had it done and realize it's not nearly as scary as you thought it was going to be!
All of the joints in our body are connected to the muscles and surrounding fascial tissue and unfortunately most things we do in our day-to-day lives can cause tension and adhesions within these tissues. Everyone knows what a "tight muscle" feels like, but these tight muscles can also cause our joints, specifically the spinal joints that are between each vertebrae in our spines, to start to lose the full motion they should have and this leads to things like inflammation, irritation, pain, more muscle tension and sometimes worse, like disc issues.
So with this in mind it's easier to see why some force, an adjustment, is needed to make a positive change. An issue caused by physical activity (or too much inactivity for that matter) needs a physical treatment to fix it. The force of the adjustment not only breaks through these adhesions, but there's actually also a release of the "feel good" endorphins along with a resetting of any spasm of the surrounding muscles. The adjustments not only help to restore joints to their full motion but also allow for nearby swelling to subside which then takes pressure off the nervous system and reduces pain!
A good chiropractor will use just the right amount of force that is needed to free up the joints. It's generally NOT painful at all but if you come in with severe pain from even the slightest movement then you will likely experience at least a quick minor twinge of pain with the movement of your body the doctor needs to use to accomplish what is needed.
The adjustment part of your care is actually the fastest part of your visit. It literally takes just a split second to adjust a joint and likely there will be a few adjustments performed. Some patients of mine are in and out of the office within about 5 minutes but if we are doing other therapies visits may take 15-20 minutes.
So to review, adjustments are a quick, generally pain-free AND drug-free way to restore function to areas of the body that are causing you pain. If you're looking for a good chiropractor and Hopkins is a convenient location, give me a call at 612-655-3073 or just request an appointment online HERE! I'm in network with virtually all insurance plans and open 8:30am to 6pm Monday thru Thursday.
When we suffer from pain we typically assume the problem is coming right from where the pain is. This frequently is not the case with our bodies because everything is connected through fascial tissue and our nervous system. For instance, I see people for tension headaches all the time, but the actual "cause" of the headache is almost always coming from the upper neck, not the head.
When someone comes to our Hopkins chiropractic office with chronic lower back pain I will almost always do a 3-D laser foot scan which gives me a high-tech picture of the bottom of someone's feet that helps determine if there might be problem with the structures within them, specifically if there is a pronation issue. This is when the foot tilts inward because of lack of support from the arches, as in "flat feet". That's another thing, our feet actually have THREE arches that need support to keep the foot in balance. But how does this affect the lower back?
A pronating foot tilts inward. This makes the tibia, the lower leg bone, and the knee twist slightly inward as well. Knee pain, therefore, can also be associated with flat feet. The femur, the large upper leg bone, then ends up meeting the knee at a bad angle causing one hip to be higher than the other, or positioning the hips in a flexed or extended postion. If any of this happens an imbalance in the lower back is created, usually leading to low back pain at some point.
Often this lower back pain seems confusing to my patients because there typically wasn't any incident or injury that they can recall of as to a "cause". Without proper assessement in looking at all parts of the body, it can be very easy to miss the root of the problem. I've had many patients come to me after trying things from massage to physical therapy, to injections to even having seen other chiropractors where all treatment was focused only in the lower back and other than getting either very short-term relief or no relief at all they decided to give me "a try". If I find that the feet are the real cause of the back pain, setting up the patient with Foot Levelers custom orthotics can be a life changer. The back pain doesn't keep coming back, or if it does, it is much less frequent and is much easier to get rid of with less treatment down the road because the orthotics are specifically designed for the exact needs of the patient to keep all three arches in the correct postion which aligns the rest of the leg bones and hips.
If you've been dealing with lower back pain, or even knee or foot pain, and are looking for answers give us a call at 612-655-3073 or request an appointment online HERE!
We see many patients in our Hopkins office with ankle sprains and Dr. Sagedahl has had a lot of success helping them heal more quickly. Why are ankle sprains so common and how can chiropractic help?
According to the American College of Sports Medicine (ACSM), approximately 25,000 men and women in the US sprain their ankles every day. In fact, these injuries make up nearly half of all sports injuries, causing people to spend time away from the activities they enjoy most.
Like most any injury, there are many causes of ankle sprains. The most frequent is inversion, or when the ankle rolls inward. This injury can occur due to one forceful movement, or it can develop over time, and exercises that increase the risk for this type of ankle sprain include running and jumping. You're also at risk if you have previous ankle injuries, poor posture or balance, weak muscles, and reduced range of motion. How can Full Motion Chiropractic help?
A paper printed in the Journal of Manipulative and Physiological Therapeutics set out to discover chiropractic's role when it comes to ankle sprain recovery. Researchers recruited 33 people between the ages of 18 and 45 who had a history of ankle inversion sprains, who were reporting tenderness and/or pain, and had not re-injured the area in the previous six weeks.
Eighteen of the participants were assigned to participate in rehabilitation and the remaining 15 patients received chiropractic in addition to rehabilitation. Each person had five full weeks of therapy, with the rehabilitation group receiving treatment seven days a week and the rehabilitation plus chiropractic group receiving care six out of the seven days.
The authors found that the individuals who had both rehab and chiropractic fared the best at the 4-week mark when it came to pain and joint restriction. In addition, no negative effects were reported, showing that this treatment option is safe.
If you're near our location in Hopkins and you're recovering from an ankle injury, give us a call. We'll do what we can to keep you up and running...literally!
- American College of Sports Medicine. (n.d.). Ankle sprains and the athlete. Retrieved from https://www.acsm.org/docs/current-comments/anklesprainstemp.pdf
- Lubbe, D et al. (2015, January). Manipulative therapy and rehabilitation for recurrent ankle sprain with functional instability: a short-term, assessor-blind, parallel-group randomized trial. Journal of Manipulative and Physiological Therapeutics, 38(1), 22-34, doi:10.1016/j.jmpt.2014.10.001
If you suffer from fibromyalgia, you are not alone, as Full Motion Chiropractic sees many people with this particular condition in our Hopkins chiropractic practice. As a matter of fact, the Centers for Disease Control and Prevention (CDC) reports that roughly two percent of all adults in the United States have fibromyalgia. Thankfully, chiropractic is one treatment option that can provide positive results.
In a paper published in mid-2015, 215 women and men with fibromyalgia were evaluated based on factors ranging from pain to quality of sleep to the levels of depression or anxiety they felt. Then they were split into two groups with one group receiving a multi-modal therapy plan for three months and the second group receiving the same program plus chiropractic adjustments (specifically, to the upper neck tissues) for the same length of time.
The individuals who received chiropractic adjustments in conjunction with the multi-disciplinary therapy approach reported greater results in all areas (pain, sleep, depression, and anxiety) at 12 weeks post-treatment when compared to the study patients who received multi-modal therapy without chiropractic care. Additionally, those positive outcomes were lasting as the individuals reported continued improvement one full year later.
Fibromyalgia can greatly reduce your quality of life, both mentally and physically. If you're dealing with fibromyalgia, we might be able to help.
You don't have to suffer! To see what Full Motion Chiropractic can do for your fibromyalgia, call our Hopkins chiropractic office today.
- Fibromyalgia. Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/arthritis/basics/fibromyalgia.htm on November 2, 2015.
- Moustafa I & Diab A. (2015, July). The addition of upper cervical manipulative therapy in the treatment of patients with fibromyalgia: a randomized controlled trial. Rheumatology International;35(7):1163-74.