Posts Categorized as: Wellness Care
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.
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.
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.
If you've been to multiple chiropractors you've probably felt like they all do things a little differently. Some take x-rays right away. Some don't. Some won't treat you the first day, while others do. Some want to see you many more times and much longer than others. Even the staple of care by chiropractors, the adjustment, is often performed in a myriad of ways depending on techniques the doctor learned in school that he or she feels suits their style best. The bottom line is that positive outcomes can result from all the different types of treatment because in the end we are all really working towards the same thing - helping our patients feel their best!
So how does care at Full Motion Chiropractic stand out compared to most other chiropractors? The biggest difference you'll find at Full Motion is that I primarily aim towards reducing your pain with short-term treatment plans. The care is patient-centered, meaning I strive to ONLY see you as much as needed to get you feeling better. This type of care is known as "Relief Care". Most of my patients then continue to come in for care on their terms when they feel they need it or for regular maintanence care to help keep their bodies functioning at the highest level possible.
"Corrective Care" is another very common type of care you'll likely encounter if you go to a chiropractor. And while this type of care can yield some amazing life-changing results for some, it may not always be necessary and for most people the high number and frequency of appointments over several months is often very difficult if you have a busy schedule.
If you've been hesitant to call a chiropractor out of fear that you'll be told you have to come back forever, there are options! Give us a call at 612-655-3073 or request an appointment ONLINE. Our promise at Full Motion Chiropractic is to get out of pain as quickly as possible so you can get back to doing what you love most and living your life to the fullest!
We all want to be fit and healthy but for some it's much harder than for others. Why is that? For some being healthy seems to come so easy while others seem to really struggle. The ones who struggle often don't realize how much effort those who are healthier put into getting there while those who have attained good health often wonder how someone could just ignore their health, without realizing there's usually a lot more deep-seeded issues to those peoples' struggles.
Probably the #1 influencer on your health is how you THINK. It is the primary reason we do anything really. For instance, except in rare cases, your genetics control only a small fraction of what your health potential can be but people constantly use their genes as an excuse. Genetics do set limits on things like how tall you might be or if it's easier for you to gain or lose weight or what color hair or eyes you have. They also play a role in fat distribution in our body meaning some people will never achieve the physique of a bodybuilder but again that's no excuse to not exercise either. The important take away is that while genes have some influence over our physical body it's how we perceive exercise that determines whether we do it or not.
The hardest part of exercising is getting started. Your mind has to be prepared for this part or you will just end up quitting right away. If you go into a new exercise routine constantly thinking that you don't like to exercise or that it's too hard or that you don't have time for it then you won't. However if you go into it with a positive mindset that is prepared properly for the challenges and ready to change your life for the better then you can and will succeed. A recent study tested people riding a stationary bike while performing "self-talk" with positive phrases like "feels good" over and over and showed that this positive feedback to the mind lead to much greater ability to pedal further before exhaustion set in leading the scientists to believe that our mind is likely more in control than our actual muscles when it comes to physical activity. Creating the vision in your head of the positive benefits you are receiving as you exercise is key. Any negative thought will kill momentum.
The hard part is that training your mind takes time and can be very difficult, especially if you've had a lifetime of struggling with exercise or you don't see yourself as someone who can do this. The good news is that this type of positive thinking can be learned by anyone. You just have to give it a chance - again and again and maybe again sometimes before it clicks with you. You have to realize and tell yourself that it's ALL in your head. A big hangup for people at gyms is that they worry about what others are thinking of them. I promise, no one else at the gym is worried about what you are doing while in fact the vast majority are probably worried about that same thing for themselves!
Life is way too short to be worried about what others think, especially when you're actually trying to better yourself. Put on some headphones and play your favorite music, or do what I often do and listen to some motivational videos on Youtube while you workout. It'll put you in the right mindset.
Start slow, ask the trainers for help if you have questions, but most of all be mindful of the benefits you are giving yourself. Use the initial pain you might feel as you begin as motivation not as a barrier. It's likely going to take several weeks before you really feel the difference, but you will definitely notice. You'll have more energy, sleep better, and best of all, being in the right mindset will become easy. It may sound crazy now but you'll actually get to a point where you'll want to workout!
Nothing is more important for our health than physical activity. Our bodies have to move or they can't survive. Muscles deteriorate, flexibility decreases and bones become weak and susceptible to fracture if we don't use them. Resistence training, like weight lifting, is actually the best way to lose weight long-term and it's the only real way to make our bone density increase, even as we age!
Exercising is difficult. Most people don't see it as a fun activity until they've been doing it for a while. Getting started is the hardest part. You may even have some pain or minor injuries along the way. Chiropractic care goes a long way in helping you deal with any of these potential setbacks by helping your joints and muscles to both function better and heal more effeciently from injuries that may arise so be sure to have a good chiropractor along the way. There's nothing more important than your health. Take care of it. Find a way. You likely will need to first work on how you THINK to get that good health you've wanted for so long.
We care for a large number of people in our Hopkins office and Full Motion Chiropractic has helped countless people eliminate a variety of health problems. However, a common concern that seems to prevent a lot of people from seeking treatment is whether or not chiropractic care is safe. Fortunately, according to three separate studies (out of countless on the issue), the answer to this question is a resounding: "Yes! Chiropractic is safe!"
Australian Study: Chiropractic is Safe
The first research paper(1) was published in Spine and involved 183 adults. Each test subject was affected by spinal pain, and half of the patients received real chiropractic adjustments while the remaining patients were given two fake chiropractic treatments. Information was gathered after each real or fake adjustment to identify if any undesirable side effects occurred as a result of the genuine chiropractic adjustments.
The doctors found that no one documented any serious unfavorable side effects in any way after receiving one or two sessions of chiropractic care. Some individuals did state that they got a headache (just 9% of people) or muscle stiffness (37%) after treatment, but the effects were not of a serious nature.
Nationwide Survey Reports that Chiropractic Care is Safe
The next study(2), also released in the influential journal, Spine, was performed in an attempt to ascertain the safety of chiropractic care. The test group was much larger as it involved just under 20,000 individuals. Each participant received chiropractic adjustments of the cervical spine, with over 50,000 total adjustments for all study participants.
Once again, the researchers found no serious negative side effects. The authors determined the risk of total side effects to be about six out of every 10,000 consultations or every 100,000 treatment sessions. Plus, just as with the first study, some participants did report non-serious, milder, side effects such as dizziness (less than 2%) or a headache (4%), and this prompted the researchers to determine that "the risk of a serious adverse event, immediately or up to 7 days after treatment, was low to very low."
Chiropractic Care Is Safe for Children
The third study(3) is unique from the previous two pieces of research, as it concentrates on the safety of chiropractic care for children. In this case, researchers analyzed data reported by both chiropractors and parents involving 816 children who participated in 7,173 chiropractic treatment sessions.
Out of 5,438 chiropractic appointments made for the young ones, chiropractors responding to the survey reported only three cases where there were adverse side effects. When parents were questioned, they indicated only two adverse side effects out of 1,735 visits. Additionally, both chiropractors and parents reported "a high rate of improvement with respect to the children's presenting complaints."
Based on these three studies (and many more!), chiropractic care has been judged safe and effective for everyone. To learn what chiropractic can do for you, call our Hopkins office and make an appointment today at (612) 655-3073.
- Walker BF, Hebert JJ, Stomski NJ, Clarke BR, Bowden RS, Losco B, French SD. Outcomes of usual chiropractic. The OUCH randomized controlled trial of adverse events. Spine 2013;38(20):1723-9.
- Thiel HW1, Bolton JE, Docherty S, Portlock JC. Safety of chiropractic manipulation of the cervical spine: a prospective national survey. Spine 2007;32(21):2375-8.
- Alcantara J, Ohm J, Kunz D. The safety and effectiveness of pediatric chiropractic: a survey of chiropractors and parents in a practice-based research network. Explore NY 2009;5(5): 290-5.
Most people think of chiropractic care as a great way to treat back pain. Although this is true, a large number of research studies show that chiropractic can alleviate a number of other health conditions, while promoting general overall health.
The research indicates that chiropractic care can be effective for scoliosis, osteoarthritis, radiating pain, pregnancy-related health issues, hypertension, sports wellness, fibromyalgia, reducing stress hormones, and even enhancing immune function!
While so many studies have examined the many benefits of chiropractic care, the best way to experience the benefits is to try it out yourself! So take the plunge and learn how chiropractic care can promote your whole body wellness today.
To get the full story about the research on chiropractic care, check out this review on ChiroNexus News.