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Black Elderberry


Everyone has heard of taking echinacea to enhance their immune system and stay healthy in these winter months. A little less known is the black elderberry, which is often used to make medicines but is also powerful as a natural supplement to boost your health during the flu and cold season.

When it comes to antioxidants "elderberry outranks blueberries, cranberries, goji berries, and blackberries." This gives it anti-cancer properties along with its natural anti-inflammatory, anti-viral, and anti-congestion properties.

When you combine black elderberry, echinacea, and other supplements like Andrographis and Acerola you get a vicious anti-sickness supplement. This can be hard to find but Ortho Molecular Products makes a quality clean supplement that you can pick up at our office. This is a perfect companion to getting adjusted and keeping your immune system at perfect performance.

Chiropractic at the World Games


In 2013 93 countries sent their best athletes to Cali, Columbia to the World Games to compete from bowling to sumo to tug-of-war. During this time over 900 competators and non-competators used chiropractic care.

The most common area treated was mid-back but a large number also were treated for neck, low back, pelvic, shoulder, and thigh pain. After their treatment nearly 9 out of 10 people reported that their pain was IMMEDIATELY BETTER! That's because when your body's structure is in better alignment, it has better function. If your body is working more effectively, it will have less pain.

Remember, in place is better than out of place. Simple as that.

Utilization of Chiropractic Care at the World Games 2013, Nook, Nook, and Nook. JMPT Nov-Dec Volume 39, Issue 9, Pages 693–704

Carpal Tunnel Syndrome


1 out of every 25 people in America has carpal tunnel syndrome; 1 out of 4 for those who have jobs with repetative movement. Carpal tunnel syndrome is caused by the structures of the wrist putting pressure on the nerve that travels through it. It could be swollen connective tissue, a joint not moving properly, one of the 8 wrist bones being displaced, or a combination of these.

Many people get corrective surgeries for this but the results vary from being symptomless to actually making the syndrome worse. Often times a consertative approach can be more effective and cost much less than an unneeded surgery. All that is usually required ergonomic and lifestyle changes, but your chiropractor has many tools to help including: ultrasound to decrease inflammation and increase healing, neural flossing techniques to remove stuck tissue from the nerve, and of course a chiropractic adjustment of the wrist, elbow, or neck to ensure proper structure and function for the nerve. Often times a wrist splint may be reccomended for a time.

A conservative approach may be the best thing for you and it's guaranteed to be cheaper than a surgical option. If you think you may have carpal tunnel syndrome stop by your chirpractors office for a consultation.

Ballestero-Pérez, Ruth, et. al. Effectiveness of Nerve Gliding Exercises on Carpal Tunnel Syndrome: A Systematic Review, JMPT Jan. Volume 40, Issue 1, Pages 50–59



Every one of us is continually poisoned. Any chemical that causes a decrease in your health can be called a poison, but when we apply it to ourselves we call it a toxin; and toxins are everywhere. As we eat bad food, shower in chemically treated water, and using chemical cleaners we constantly fill ourselves with toxins that make us sick. The worst part is that our bodies store most toxins in our fat! Because of that, the toxins stay in our bodies and build up causing sickness.

We get rid of these toxins by detoxing. There are many detox programs out there so it's important to make sure you get one from your doctor to ensure it's high-quality. These programs are designed to activate your fat cells to release the toxins and then supplement your liver (the detox organ) to remove the toxins from your body. You'll find that after a detox you will:

1) Feel Better

2) Be able to maintain a healthy weight

3) Improve your physical and mental performance

It's important to regularily detox your body to maintain your health. Everyone should detox at least once per year; if your over 35, twice, as your metabolism is slower.

Is Your Spine Thowing You a Curve?


Many people have a scoliosis, that is, a spinal curve that doesn't go away with movement. Most beleive it is normal and there is nothing to be done about it, and often times the younger a person is the better chance they may grow out of it.

Scoliosis is common but it is not normal. It changes how your spine moves and puts added pressure on areas that aren't meant to take it. This can lead to spinal arthritis, pain, zinging or numbness down your arms or legs, spinal disk degeneration, and other nervous and muscular problems.

The curve of scoliosis is caused by spinal muscles that aren't balanced, so one side pulls harder than the other. No one is better to assess and treat a scoliosis than a chiropractor. Dr. Snyder uses x-ray and orthopaedic testing to diagnose a scoliosis and chiropractic adjustments restore proper movement to the spine and allow the spinal muscles to balance reducing the curve or halting it's progression. According to the Journal of Manipulative Physiological Theraputics and the Journal of Alternative and Complementary Medicine, chiropractic care reduces pain due to scoliosis and may decrease the need for corrective spinal surgery.

Come see Dr. Snyder at HealthWorks Chiropractic and Rehab if you know you have a scoliosis or think you may have an abnormal spinal curve.

Journal of Manipulative Physiological Theraputics 1994;17:253

Journal of Alternative and Complementary Medicine 2008;14:749-51

Asthma Attacks!


According to the American Acadamy of Allergy, Asthma, and Immunology the asthma count in America contiunues to grow. In the last 8 years the count has grown by an additional 5 Million victims; now totalling 8% of the population. But, what triggers asthma?

Evidence contiunues to grow putting cleaners and household items on trial. The British Medical Journal linked the asthma of 160 cleaning women directly to the use of Chlorine and Ammonia. Chlorine and Ammonia sneak their way into many things including household cleaners, our water, carpet cleaners, and even our dishwasher detergent. Check these items to make sure they are chlorine free.

Along with cleaners, chemical fumes creep into our homes unnoticed in simple things like lamp shades and new furniture (Journal of Asthma). See if you notice an increase in asthma symptoms depending on where you are. It could be anything, so experiment with your household items to see which ones worsen your asthma. If you find one, toss it out, no matter how nice it may look in your living room; your health is more important.

Most important, come get adjusted! The nerves of the upper back control your lungs. Chiropractic treatment will improve how those nerves work, improving your lung function. An Australian study showed that athletes who had Chiropractic manipulation had impoved endurance compared to when they had no treatment.(Journal of Manipulative and Physiological Theraputics)

Occupational and Environmental Medicine 2005;62:598-606

Journal of Asthma 2006;43:355-

Journal of Manipulative and Physiological Theraputics 2007;30:509-13

Core Strength, Posture and Back Pain


At any given time, 15 percent of adults have low back pain. To make matters worse: Many simultaneously suffer from chronic widespread pain (Best Pract Res Clin Rheumatol 2007;21:77-91).

Research shows that developing strong core muscles reduces low back pain, but thats not all. Core strengthening makes all physical activity easier, perfects posture, improves athletic ability and slashes the risk of spinal injuries.

Dr. Snyder teaches patients that with sound core stability, the muscles in the pelvis, lower back, hips and abdomen work in harmony. Call us today or check out our website to schedule an appointment today!

How Can We Defend Ourselves?

We’ve all heard of them, “Super Bugs.” The bacteria that are becoming resistant to the antibiotics so many have come to rely on. You may be wondering how you can defend yourself, or engaging in an all out war of cleanliness in your home.

Now research is suggesting that there is such a thing as too clean. In Perth, Australia a study of 995 grade-school children showed that kids that have a bit of household mold in their homes showed increased immunity to infection, while their friends whose houses were overly clean had more fits of wheezing, runny noses, and itchy eyes.

This gives us great opportunity to change the way we clean; instead of using poisonous and toxic chemicals, a bit of diluted vinegar or warm water and baking soda can be used as safe alternatives.

Now that you have a less toxic home you may be wondering how to improve your immunity? Simple answer: Come get adjusted here at HealthWorks. Spinal adjustments cause your body to make more white blood cells (the cells that fight off infection) and continuing chiropractic care can help you through the upcoming cold season.

JMPT 1991;7:339-408

Pediatric Allergy and Immunolgoy Journal 2005;16:587-92

Get Plenty of Sleep


There is a strong relationship between headache and sleep that is well documented. That is why we at HealthWorks urge our patients to get plenty of sleep each night!

In a study of 1,283 migraine sufferers, sleep complaints were common and associated with headaches. "Migraines were triggered by sleep distubance in 50% of patients," with 71 percent reporting headaches severe enough to wake them up at night. (Headache 2005;45:904-10).

If you or anyone you know are dealing with headaches get in to see Dr. Snyder today!

How to Support Joint Health

What lifestyle changes can boost joint health?

  1. Movement: Movement is life. Using your joints increases flexibility, improves range of motion, enhances muscle strength, and helps to maintain a healthy weight. Ask Dr. Snyder about stretching, resistance training, and low-impact activities at your next appointment.
  2. Diet: Fresh fruits, vegetables, complex carbohydrates (brown rice, legumes, quinoa), health fats (salmon, trout, avocados, nuts, seeds, olive oil, coconut oil, flaxseed, eggs), and lean proteins (chicken, turkey, fish) have been shown to support joint health. Avoid processed foods, refined sugars, saturated fats, and trans fats.
  3. Nutritional supplements: Supplements such as boswellia, glucosamine, and fish oil can maintain joint health. Ask Dr. Snyder about which supplements would best complement your goals at your next appointment.

The Four Basic Principles in Treating Musculoskeletal Pain

1. If something is not in the right place, get it in the right place.

2. If something is not moving, get it moving.

3. Mobilize the area of localized pain.

4. Work upstream and downstream of the problem to address contributing mechanical issues.

-Dr. Kelly Starrett from his book: Deskbound

10,000 Steps

How does one actually get to 10,000 steps per day? Fitness trackers are ubiquitous, and the 10,000-step day is a classic goal. Is it attainable? Yes! Check out these links for suggestions on how to get there. As always, check with your doctor before commencing a new exercise regimen. Also know that you do not have to do all the suggestions to be successful; pick the ones that are most relevant to you.

How to Walk 10,000 Steps a Day

Easy Ways to Get 10,000 Steps Per Day

How to ACTUALLY Walk 10,000 Steps a Day (Even If You Hate Walking)

Breathing Exercises

Do you pay attention to your breathing? Are you breathing? Controlling and monitoring the breath is a method of stress reduction or even elimination. Try these five breathing exercises to see if they help you relax throughout your busy day.

  1. Sama vritti, a.k.a equal breathing
    1. Inhale for a count of four through the nose
    2. Exhale for a count of four through the nose
  1. Abdominal breathing
    1. Place one hand on the chest and the other on the belly
    2. Inhale deeply through the nose; the hand on your belly should rise, not the hand on your chest
  1. Nadi shodhana, a.k.a. alternate nostril breathing
    1. Sit comfortably
    2. Hold the right thumb over the right nostril; inhale deeply through the left nostril
    3. At the top of your inhalation, close off the left nostril with the right ring finger; exhale through the right nostril
    4. Repeat b&c
  1. Kapalabhati, a.k.a. skull shining breath
    1. Take a long, slow inhale
    2. Exhale quickly from the lower belly
  1. Progressive relaxation
    1. Tense and relax each muscle group for 2 to 3 seconds each, starting with the feet
    2. When tensing each muscle group, inhale through the nose and hold for a count of five
    3. When relaxing each muscle group, exhale through the mouth

Office Yoga

If you work at a desk for most of the day, consider doing two or three of these poses every hour or so to keep your day interesting and to keep you moving and alert.

5 Office Yoga Poses (That Won’t Freak Out Your Coworkers)

Six Stretches to Do at Work

High-Intensity Interval Training (HIIT)

By now, you’ve probably heard of HIIT, a form of interval training with alternating short periods of anaerobic exercise with recovery periods. Research has shown that HIIT improved athletic ability and glucose metabolism. It may not, however, increase muscle or bone mass. Times for a HIIT session range from 4 minutes to 30 minutes.

The Protocol

  1. Warm up
  2. High intensity
  3. Medium intensity
  4. Repeat 2&3
  5. Cool down

The Regimens

  • Peter Coe regimen: repeated fast 200 meter runs with 30 seconds recovery between each run
  • Tabata regimen: 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for 4 minutes (8 cycles)
  • Gibala regimen: 3 minutes of warming up, 60 seconds of intense exercise (85% VO2max), 75 seconds of rest, repeated for 8-12 cycles
  • Zuniga regimen: 30 seconds of 90% of maximum power output followed by 30 seconds of rest
  • Timmons regimen: 2 minutes of gentle pedaling following by 20 second bursts of cycling at maximum effort

Curious about how to implement a HIIT to maximum benefit and minimize chance of injury? Ask more about HIIT at your next appointment.


Mindfulness is being fully aware of the present moment. In a state of mindfulness, a person watches thoughts and feelings without judgment. Jon Kabat-Zinn started the popular mindfulness movement, and it has been a hot topic in psychology and psychiatry research. Mindfulness-based meditation is used as a treatment strategy to reduce rumination and worry and improve depression and anxiety symptoms. A mindfulness practice is has also been shown to correlate with overall well-being and perceived health in population studies.

How to pay attention

1. Find a peaceful place in your home.

2. Don’t worry about time. If you find that you can be mindful for a minute on the first day, that is a personal victory.

3. Sit with good posture. (Ask about good posture at your next appointment.) You do not have to sit on the floor. You do not even have to sit in a chair. Simply sit in a way that calls to you.

4. Breathe.

5. Observe your thoughts and feelings. Your mind will wander; bring it back to your breathing. Instead of feeling frustrated at your busy mind, think, “Oh, my mind has wandered. That’s interesting.” Approach mindfulness with curiosity.

What is gluten?

Gluten is a mixture of proteins found in wheat, rye, barley, and triticale. It has viscoelastic properties; like honey, gluten can resist shearing, and like a rubber band, gluten can stretch when strained and return to its original state. Gluten has low nutritional value and is used in bread products, imitation meats, and sometimes beer, soy sauce, ice cream, and ketchup.

Gluten disorders

Celiac disease is a chronic, immune-mediated intestinal disorder caused by ingesting gluten. It is at times completely asymptomatic. Untreated celiac disease may cause malabsorption, iron deficiency, osteoporosis, and an increased risk of intestinal lymphomas. It is associated with other autoimmune processes, such as diabetes mellitus type 1, thyroiditis, psoriasis, vitiligo, autoimmune hepatitis, and primary sclerosing cholangitis. If symptomatic, classic manifestations include chronic diarrhea and impaired growth in younger patients.

Non-celiac gluten sensitivity is a spectrum of symptoms that improve with a gluten-free diet. It was first described in 2010. Patients present with gastrointestinal symptoms resembling irritable bowel syndrome and non-gastrointestinal symptoms such as headache and fatigue.

Some people have a wheat allergy. This is separate and distinct from celiac disease because an allergic reaction to wheat has an onset of minutes to hours, much faster than the onset of symptoms in persons with celiac disease. Patients with wheat allergy are susceptible to anaphylaxis.

Gluten-free diet

Patients diagnosed with any of the above disorders benefit from a gluten-free diet. Naturally gluten-free foods include, but are not limited to, meat, fish, seafood, nuts, legumes, fruits, vegetables, potatoes, and pseudocereals. To ensure that you’re getting the proper vitamins, minerals, and fiber, ask Dr. Snyder how to properly implement a gluten-free diet during your next appointment.


The pomegranate is a fruit of cultural and nutritional significance. The myth of Persephone, the Greek goddess of the underworld, prominently features the pomegranate. The Fates ruled that anyone who consumed any food or drink in the underworld was destined to spend eternity there. Persephone ate six pomegranate seeds, so for six months of every year, she rules the underworld with her husband, Hades. During these months, her mother, Demeter, goddess of the harvest, refuses to allow anything to grow on the earth. The myth was the ancient Greek explanation of the seasons and presents the pomegranate as a fateful fruit.

The pomegranate has an impressive nutritional profile. A 100-g serving of pomegranate seeds provides 12% of the daily value of vitamin C, 16% of the daily value of vitamin K, and 10% of the daily value of folate. One study showed that pomegranate juice improved blood flow in people with ischemic coronary heart disease. The participants who drank 8 fl oz of pomegranate juice daily for 3 months had less ischemia during a stress test, compared to participants who did not drink the juice. Another study showed that pomegranate juice may have an anti-atherogenic effect, preventing plaque build-up in blood vessels. More research is warranted, but the current research has exciting implications.


What exactly are antioxidants?

In essence, an antioxidant prevents oxidation, a chemical reaction that produces free radicals that undergo chain reactions in cells, leading to damage, or oxidative stress.

What is the significance of oxidative stress?

Oxidative stress is theorized to the development of pathology, such as Alzheimer’s, Parkinson’s, diabetes, rheumatoid arthritis, and neurodegeneration. It is still unclear whether oxidants initiate the disease process or are produced during the disease process. It is relatively clear, however, that low density lipoprotein (LDL) oxidation appears to cause atherogenesis, resulting in atherosclerosis and cardiovascular disease.

Antioxidants in food

Antioxidants are found in vegetables, fruits, eggs, legumes, and nuts. The key antioxidant vitamins are vitamins A, C, and E. However, these vitamins can be destroyed by storage or cooking. Ask us how to efficiently and effectively supplement antioxidants at your next appointment!

Healthy Bones Last a Lifetime

Bone is a living tissue.

Contrary to popular belief, bone is alive. It is a highly active tissue that is constantly being rebuilt and remodeled.

How bone is formed.

Proteins and other building blocks produce collagen. Collagen joins with calcium, phosphorus, and other minerals. The finished product is hydroxyapatite crystals.

Strong bones depend on proper nourishment.

With proper nourishment, bone cells stay healthy and active. They are supplied with building blocks and minerals to hydroxyapatite crystals.

Microcrystalline Hydroxyapatite Concentrate (MCHC)

MCHC is derived from whole bone and is a nutritional supplement. It provides more nourishment for bones than calcium by also providing phosphorus, magnesium, zinc, and manganese. These trace minerals are important for health bone formation; deficiencies in trace minerals result in deficient bone. Because MCHC is actual bone, it offers comprehensive nutrition for bone. MCHC is also bioavailable, and thus well absorbed. However, not all MCHC products are equal in benefit. Note that “hydroxyapatite” is not equivalent to “microcrystalline hydroxyapatite concentrate.” Ask us about authentic MCHC products at your next appointment!

Why Should I Exercise?

Is it really that important to get regular exercise? If my job is physically demanding do I still need to make time to exercise? Yes and yes! In order to be well we have to move our body well. One thing we know about the human body is that things that don't move degenerate. That is why movement is one of the essential parts of our life. Here are some other reasons why exercise is important:

  • It decreses your risk for many health problems including cardiac disease.
  • It helps control weight. (Although, your diet is the most important factor in determining you weight, one cannot "out exercise" a bad diet.)
  • Exercise will boost your mood, increase your energy, and help you sleep better.
  • Exercise can be (and should be) fun! Having an exercise routine that you enjoy doing will make it a lot easier to adhere to it.

Move your body every day!

6 Reasons to go Organic

Still need a good reason to eat organic food? Here's a mouthful of reasons.

1. Organic food delivers more nutrition

2. Eating organic dramatically reduces pesticide exposure

3. Eating organic can decrease your intake of unwanted food additives

4. You won't find and growth hormones or antibiotics in meat or dairy

5. Organic food doesn't contain genetically modified organisms

6. Organic food is fresher and tastes better.

3 Tips For Those Who Want to Start Running

With all this warm weather people may be thinking about spending more time outside. A great way to improve your cardivascular health is to go for a run. Here are some quick tips for beginners,whether you want to train for a marathon or just run a couple miles a few times a week.

1. Get the correct equipment:

Proper shoes are a must for someone that is begining a running routine. Go to a store that will assess your running style and help get the right shoe for you. Don't buy cheap shoes, you will pay more because they will wear out and they could cause problems in your ankles, knees, or hips. Also, stop into our office and pick up a pair of custom orthotics to support your foot and give you that strong base that is needed for high impact exercise.

2. Start slow:

If it has been a while since you have exercised, or feel you like you are out of shape, be sure to start slow. Start out by running 1 mile or so for the first week then increase every week there after, until you reach your goal distance. If you burn yourself out right away it willl be more difficult to stay with the routine. Remember, exercise is supposed to be a stress reliever and should be enjoyable. Don't overdo it!

3. Avoid concrete:

Running on hard surfaces is tough on joints and muscles. The high impact of cement can cause joint pain and other problems that may hinder your routine. Be sure to find some gravel, grass, or a track to run on.

Detox With Your Doc!

We are excited to announce an event in which we will be going on a detoxification diet! This week long program will allow our bodies to cleanse themselves from many of the toxins we encounter throughout our everyday lives. Toxins come from the food we eat, the things we drink, the air we breathe, and the bacteria inside of us. These are then stored in our fat cells and our body will make more fat cells in order to store more toxins. A detox diet allows the fat cells to release these toxins and takes a load off of the liver so that it can clear them. Give us a call for more information! (952) 835-5700

Peak Performance With Chiropractic Care

How do you keep your body running at its best? A good diet and proper exercise are important, but in order to keep every part of our body working correctly we need our nervous system to be functioning properly. Chiropractic care aligns the spine and allows proper communication between our body and central nervous system. Alignment is important! Call HealthWorks and set up your appointment today!

The Three Elements of Strong Posture

Strong posture is a very important part of life and can help a person age well. When people think of someone that is in their later years that they hope to be like, they usually think of someone with strong posture. Here are some quick tips to start improving your posture, but it is best to get an evaluation by a professional to be sure you are doing these correctly and that they are right for you.

1. Balance:

The first step in having strong posture is being balanced. If we are not balanced, we fall down. Therefore, everyone that is standing is balanced. The question is, however, how well are they balanced? Our balance depends on how we use our muscles and how well our proprioception is working. Is your body actually oriented in space the way you perceive it? Standing on one leg is a great way to improve balance. Make sure you are keeping your pelvis and shoulder level, contracting the core, and taking slow, diaphragmatic, breaths.

2. Alignment:

Having the body aligned is the next element of strong posture. We want to carry our head over our torso, our torso over our hips, and our hips over our lower extremity. In our current society we are constantly sitting and being hunched over. What is often seen is that our heads move forward, our shoulders roll in, and our pelvis tilts. This leads to the overuse of muscles that are not meant to hold us upright. Did you know that for every inch the head moves forward the amount of stress being put on the spine doubles? Getting adjusted and doing proper wall exercises with pelvic tilts is the best way to improve alignment.

3. Motion:

Our bodies are designed to move. Think about this, would you rather stand still in one place for half an hour or go for a walk? Walking is normally easier because that is how we are designed. Without motion we degenerate. This is part of the reason it is important to get adjusted regularly. Also, stretching and exercise workouts are a great way to improve motion. However you do it, whether it's a walk around the block, going to the gym, or a workout at home, you can add countless health benefits by getting moving.

Move your body every day!

8 Ways to Reduce Workplace Stress

Feeling frazzled at work? The good news is there are a number of ways to reduce on-the-job stress. Try them out and see if your workplace headaches subside.

  1. Plan your day.

Feeling out of control is an incredible source of stress. How do you stay in control at work? Each day create a “To Do” list, and cross off each item as you complete it. If you have appointments, meetings, etc., on a particular day, make sure you put those on your list, too, so you don’t run into any scheduling conflicts.

  1. Prioritize.

What needs to get done first? Prioritizing your tasks from most to least important will keep you focused on what matters, rather than wasting your energy on work that doesn’t need to be done right away.

  1. Take a break.

If you’re feeling overwhelmed, take a break. It can be a short one, like getting away from desk for a few minutes and walking outside, or even taking your eyes off that computer screen and stretching at your workstation. Or it can be a longer one, such as using a day or two of your vacation to get away from it all.

  1. Don’t be afraid to say no.

If an “extra” project comes across your desk, consider your workload and priorities before accepting the new assignment.

  1. Do it right.

No matter how busy you are, each task needs to be done right. If not, you’ll end up spending even more time correcting your mistakes.

  1. Do a little at a time.

When faced with a challenging or time-consuming task, don’t try to complete it all at once. Work on it for small chunks of time during the day and before you know it, you’ll be done!

  1. Evaluate how you’re spending your time.

Keep a diary of everything you do for three days to determine how you’re spending your time. Look for time that can be used more wisely. For example, could you take a bus or train to work and use the commute to catch up on reading? If so, you could free up some time to exercise or spend with family or friends.

  1. Don’t be afraid to ask for help.

Most companies emphasize teamwork and don’t want their employees to “burn out.” They know an unstressed employee is usually a happy employee, and a happy employee will stick around for the long haul. If you’re having troubles managing your workplace stress don’t be afraid to talk to your boss about it.

How does a subluxation affect the immune system?

A subluxation can affect the nerves exiting our spine and alter their function. Nerve fibers go into virtually every organ of the immune system and form direct contacts with the immune system cells. If you took the nerves away from the spleen or the lymph nodes you practically stop the immune responses in their tracks. Now there is overwhelming evidence that hormones and neurotransmitters can influence the activities of the immune system, and that products of the immune system can influence the brain.

Working Out in Cold Conditions

Hydration in cold environments is extremely important. When it is cold outside the environment is dry and significant body fluid can be lost. Sweat will evaporate more quickly and an athlete may be unaware of how much they are actually sweating. Another problem is that blood flow can be reduced in the extremities and this means less oxygen in the skin. This can increase a person’s risk of frostbite. So, before doing an outdoor workout make sure you are properly hydrated and wearing warm clothes.

Wellness Care for a Healthy Life!

Have you ever thought about why it is important to see the chiropractor on a regular basis? Why would you need more than one adjustment? The reason is that when you have a subluxation your body may try to help “heal” the area by sending inflammation and causing muscle contracture. Doing this will not fix the problem but it may allow your body to become accustomed to the new joint position. The problem with that is when a joint is not moving it will degenerate. This degeneration happens because motion is required to transfer nutrients around the joint space and into the joint’s tissues. Without this nutrient transfer the joint will become rigid and scar tissue will begin to form. This again causes our body to try to heal the area by sending inflammation, which again can cause pain. So, without proper chiropractic care the pain cycle will continue. The reason it takes multiple visits is because we are attempting to get your body accustomed to the correct joint biomechanics and correct nervous system function. The thing is, however, that everyone is subluxated! Our lives are full of small traumas and repetitive motions that can cause our joints to function abnormally. Make a choice to live in health and without pain. Call HealthWorks to make an appointment today!

Bioavailability of Nutrients

The term bioavailability describes how readily nutrients are absorbed and retained in our body. This means that two foods may have the same amount of a nutrient but the rate at which we absorb and what other compounds are present may alter how it works in our body. The following are four nutrients and what foods have the best bioavailability of them:

  1. Iron:

Iron is a building block of hemoglobin which carries oxygen in our red blood cells to your tissues supplying energy. It is important in everyone, but especially pregnant women. The best foods to get iron from are fish, poultry, and other meats. Iron from plants is not as easily absorbed but if you are consuming enough vitamin C you will dramatically increase your iron absorption. Also, if you are taking calcium supplements they should be taken at a different time of the day from iron supplements because these two nutrients compete for absorption.

  1. Calcium:

This mineral is essential for strong bones and teeth. The daily recommendations for calcium are debated, but there are other ways to keep your calcium balanced and your bones strong. One of these ways is to decrease sodium intake. Sodium and calcium are excreted from the body through the same mechanism, so if you have too much sodium, calcium will leave with it.

  1. Vitamin D:

Vitamin D promotes the absorption of calcium and it may have cancer fight properties. Supplementation of vitamin D is important especially in our climate where we do not get much sun. The best form of vitamin D is called D3. This form is most easily absorbed and converted to a useful compound in the body.

  1. Folic Acid:

This B vitamin is very important for women who are planning to get pregnant and in the first trimester of pregnancy. It reduces the risk of birth defects of the brain and spine. Many vegetables have folic acid in them, but it is not so easily absorbed. For someone planning to become pregnant it is important that they start a prenatal vitamin with folic acid in it.

Can Chiropractic Care Help Increase Your Physical Activity?

New patients frequently find that chiropractic care jumpstarts them towards a more wellness-oriented lifestyle. For instance, many patients report increased motivation and ability to adhere to a regular exercise program. So, not only does chiropractic care help your body feel better, but it could also help you keep the motivation to stay active. Another benefit of chiropractic care is that if your spine is aligned, moving, and functioning as it should it will help assure that your exercise program will be doing more help than harm.

Benefits of Garlic

  1. It boosts immunity:

Garlic has properties that help the immune system and can help decrease a person’s chance at getting sick. So, if you regularly get colds, try adding garlic to your diet and see if it helps!

  1. It can lower blood pressure:

Research has shown that large amounts of garlic supplementation can be just as effective as some blood pressure medications.

  1. Garlic can improve cholesterol levels:

Adding garlic to your diet may provide the benefit of lowering your LDL cholesterol and total cholesterol.

  1. It has antioxidants:

Garlic has antioxidants that are important in the removal process of free radicals from the body. Free radicals are a contributor to the aging process and are thought to play a role in many types of cancers.

  1. It can help prevent osteoporosis:

Garlic has been shown to raise estrogen levels in females which can minimize bone loss and prevent osteoporosis.

10 Best Carbs for Diabetics

Now that we are rolling into the holidays, it can be more challenging to make sure you are eating well and taking care of yourself. If you or someone you know has Diabetes, you might want to consider having some of these carbs during your holidays! The trick is to choose ones in high fiber and/or protein which helps stabilize blood sugar, like the ones listed below:

  1. Lentils
  2. Peas
  3. Whole wheat pasta
  4. Oatmeal
  5. Bulgur
  6. Sweet Potatoes
  7. Winter Squash
  8. Apples
  9. Berries
  10. Greek Yogurt

Remember not only to eat healthy foods but also take your multivitamins and fish oils supplements daily to help keep your immune system working at its optimal function. Stop by see Dr.Snyder if you need more!

*Source: Prevention magazine, January 2016

Simple Ways to refresh your routine

Do you feel like your daily routine is not as efficient as you would like it to be? With the holiday’s right around the corner, it may seem like there isn’t enough hours in a day to get all your shopping and errands done. Here are some tips and tricks to help you lead to a healthier and more productive lifestyle!

  • Drink water
    • Water helps transport nutrients throughout the body, boost energy, and avoid muscle fatigue. Water will also help your skin look great! Aim to drink at least 8 glasses of water a day.
  • Do yoga
    • Morning yoga will bring you peace, making you much more productive throughout the day. Spend at least 5 to 10 minutes every morning practicing yoga to strengthen your body, mind and spirit.
  • Get creative with your vegetables
    • Give vegetables special flare! Try new cooking techniques (i.e. roasting, blanching, steaming) and transform your favorites to become the best part of every meal.
  • Take Supplements
    • Eating a varied and balance diet is the best way to meet your daily nutrient needs. Some days you can’t get there with diet alone so make sure you have your bases covered with a multivitamin and fish oils. Stop by to see Dr.Snyder to see what supplement is right for you!
  • Create a relaxing routine everyday
    • Make time to de-stress before it affects your health and productivity. Try going for a walk, exercising or reaching out to a friend as stress relievers.


Adrenal Fatigue

What do Adrenal Glands do?

  • These glands produce hormones that help control blood sugar, burn protein and fat, react to stressors (e.g. illness) and regulate blood pressure. The two most important adrenal hormones are cortisol (stress hormone) and aldosterone. When these glands are over worked, they can cause fatigue

Signs of Adrenal Fatigue

  1. Having trouble falling asleep even when you’re tired (“tired and wired”) and even when you do sleep, you’re not rested when you wake.
  2. Irritable or angry really quickly or more often than you want to.
  3. Cravings for sugar/carbs, fat, salt – or all of the above
  4. Feel tired around 3-4 pm most afternoons, and that’s when you really want something sweet or some extra caffeine.
  5. Gaining weight around your middle.
  6. Feel anxious or blue.
  7. Getting sick more often than you used to.
  8. Your hormones are all over the place, you’re having fertility problems, and maybe your libido is nowhere to be found.
  9. Memory and focus are not what you think they should be.
  10. Digestive system feels like a mess

Stop by to see Dr.Snyder to discuss what you can do to help with adrenal fatigue symptoms.

Safe Winter Activities

With a Minnesota winter comes plenty of snow and ice. Whether you have to shovel snow or you are outside for recreation, there will always be a risk of injury. Here are some tips that can help reduce your risk of injury while being outside this winter

  1. Warm up properly

It is important to get your muscles ready. Try doing some jumping jacks inside or running in place. Stretching would be beneficial as well.

  1. Lift properly

When shoveling snow you should always make sure you are lifting with your legs rather than your back. Make sure you are bending at the knees and squatting down. Then focus on using your glutes rather than your back to lift the snow.

  1. Dress warmly

This one may be obvious but it is always good to make sure your head and ears are covered. We lose most of our body heat through our head. A nice pair of gloves and some boots with non-slip bottoms would also be helpful.

  1. Get adjusted

A structurally sound spine is always a good thing to aid in preventing injury. Getting rid of subluxations can help you avoid injury and stay out of pain.

6 things Chiropractic can help with that you may not be aware of

  1. Low back pain
    • Spinal manipulation to the sacroiliac joint which links the pelvis to the lowest part of the spine(lumbar spine) can help to relieve back pain
  2. Pregnancy pain
    • Improper pelvic alignment can cause lower back pain and sciatica. Webster Technique addresses the sacrum and sacroiliac joint, which assists with balancing the pelvis. “One study showed that chiropractic care can decrease the incidence of back labor (intense back pain during labor, often due to the baby's position), while another study showed that 75% of women who received chiropractic care during pregnancy reported relief from pain.” *
  3. Digestive Issues
    • The nerves in the thoracic spine (chest and abdominal region) of the spine are linked with digestion. If the thoracic vertebrae are out of alignment, these nerves will begin sending impulses to the stomach and intestines, which can lead to digestive problems such as heartburn, bloating, and gas.
  4. Neck Pain
    • Chiropractors do movement assessments to see if the neck pain is coming from the neck or if it's actually from the shoulders and then adjust accordingly.
  5. Headaches
    • Neck and upper back pain are to blame for headaches. Spinal manipulation with massage can help loosen up muscles by relieving the headaches.
  6. Blood Pressure
    • *A University of Chicago study that looked at 50 people who had high blood pressure along with a section of misaligned vertebra in their neck. It was found that after one chiropractic session their blood pressure dropped significantly—the drop was equal to taking two blood pressure meds at once. While we don’t suggest getting off of all your medications, but it would be worthwhile talking to your doctor to try out Chiropractic care for a while to help control your blood pressure.

Is Squatting Safe?

One of the debates that has been going on for a while regarding weightlifting is whether or not the back squat is a safe lift. Some argue that the amount of weight on your spine and knees is just too much and can damage these joints. While others say that if the correct form is used there will be little damage. We must remember that there is a big difference between someone using their body weight and another person squatting 400lbs. Form is very important in every squat, but the people using heavy weights must pay special attention. Be sure to learn the correct form and have someone that knows it observe you, and don’t overdo it. Whether you think squatting is worth it or not is mostly up to you. There is evidence going both ways. I suggest reading both sides of the story and deciding for yourself. Here are some links to get you started:

The power of Magnesium

Magnesium is a key player for more than 300 enzyme reactions that occur in our body. Magnesium is found in all body tissues such as muscles, bones and the brain. The most highly absorbed form of Magnesium is Magnesium bisglycinate which is composed of magnesium ions that bind to the amino acid glycine forming glycinate. Glycine helps facilitate the absorption of Magnesium inside the GI tract which helps make it more available to the cells and less likely to cause diarrhea and various bowel disorders.

How does Magnesium help?

  • It affects the body’s ability to maintain strength and balance. It is also a primary regulator for biological enzymes and is used for storage, transport and utilization of energy and therefore needs to be replenished on a daily basis. Here are a few benefits of Magnesium:

Serotonin production

  • Magnesium is a precursor of serotonin precursor which is used to create the neurotransmitter that sends signals from the brain to the body. Individuals with insufficient serotonin levels can experience depression, insomnia, anxiety, irritability, fatigue and migraines

Muscle relaxant

  • Magnesium is the reason why our muscles are not contracting constantly. Magnesium can pass through cell membranes and bind to receptors causing facilitation of muscle tension and relaxation

Stress and tension reduction

  • Our sympathetic nervous system controls the synthesis and release of norepinephrine which controls the release of cortisol in response to stress and is therefore an effective supplement for those who need to reduce tension and stress

Tension headache reduction

  • Insufficient magnesium levels are associated with severe tension headaches including migraines. Since Magnesium can help regulate serotonin levels preventing blood vessel spasms and help ward off damage to nerve endings.

Cardiovascular Improvement

  • Magnesium deficiency has been associated with increased risk of cardiovascular illness which is why proper levels are essential for heart health. Supplemental magnesium has been found beneficial effects for a number of cardiac conditions including arrhythmias, atherosclerosis and hypertension.

Energy production

  • Magnesium is vital for maintaining ATP which is needed for cellular energy production. Magnesium is also vital for nerve transmission, cellular reproduction and protein synthesis.

Blood sugar regulation

  • Blood sugar imbalances are often caused by a person’s inability to regulate glucose levels. Magnesium deficiency may cause resistance to insulin if combined with pre-diabetic conditions

Stop by to pick up your Magensium supplement!

*Chiropractic economics, Issue #18, November.13, 2015

Vitamin D for Bone Health

This time of year in Minnesota the days are getting shorter and we are losing sunlight. That means that we are not getting as much vitamin D as we do when we spend time out in the sun during the summer months. The UV rays in the sun activate or skin to release vitamin D into our blood stream. This vitamin is important in the absorption and use of calcium to maintain bone health. The average American gets enough calcium in their diet, but it is not uncommon for people in the northern areas to be deficient in vitamin D. Supplementation can help with this problem. So stop in and see Dr. Snyder today to determine your need for vitamin D!

Habits that can be making your allergies worse

The season is changing and with it comes seasonal allergies. If you are suffering from seasonal allergies, you might want to change some old habits that may be causing them to worsen:

  1. Stressful deadlines
    • When you are performing a task that makes you feel tense, your allergy symptoms may be increased. Stress hormones may stimulate the production of IgE and blood proteins that cause allergic reactions. Make sure you are getting enough sleep when you are under a lot of stress, as a sleep deficit may worsen your allergy symptoms
  2. Having that extra glass of wine at dinner
    • Research shows that alcohol may raise the risk of allergic rhinitis by approximately 3% for every additional alcoholic beverage consumed each week*. The reason for this may be due to bacteria and yeast that is present in alcohol producing histamine which increase allergy symptoms such as stuffy nose and itchy eyes so try to avoid alcohol.
  3. A washing machine that isn’t hot enough
    • If you find yourself sniffling in bed, try putting your washing machine to the hottest setting. In a South Korean study, washing cotton sheets at 140°F killed 100% dust mites, while washing sheets at 104°F destroyed about 6.5% of dust mites*. If your washing machine doesn’t have a temperature setting, the “sanitize” setting is likely hot enough. Check your machine manual to see if your machine has these options.
  4. Houseplants that make you sneeze
    • You know that beautiful orchid you have in your living room? It may be bringing tears to your eyes. More than 75% of hay fever sufferers are allergic to at least one common houseplant. Allergens that are in plant sap may be able to diffuse into the air and set your allergy symptoms off. Some plants that researches have found that are the most irritating to allergy-prone people are: ficus, yucca, ivy, palm orchid and many varieties of fern.
  5. Water workouts in an indoor pool
    • Chlorine is used to disinfect pools but is highly irritating to the skin, eyes and respiratory tract. Research done by Pediatrics found that teens who spent more than 100 hours in a chlorinated pool have 3-7 times higher risk for developing hay fever compared with swimmers who spent time in chlorine-free pools. If possible, consider wearing a mask or goggles when swimming to protect your eyes from chlorine which may be causing temporary irritating effects. If you can, try to swim in outdoor pools where gas can be more readily dispersed and avoid swimming in chlorinated pools daily.
  6. Friends who smoke
    • Cigarettes contain numerous toxic chemicals and irritants which may be especially worse for allergy sufferers causing increased nasal allergy symptoms. Even if you don’t hang around second hand smoke daily, particles on your clothing from friends or coworkers who smoke can pollute the air in your home or office
  7. Showering only in the morning
    • Hay fever sufferers would be able to benefit from a quick shower as soon as they get home from work or after working outside because pollen particles can be trapped on your body, hair, clothes and shoes which can trigger your allergy symptoms when indoors. If you are known to be prone to allergies, throw your clothes in the hamper and shower ASAP to avoid dragging any pollen particles all over your home.


Tips to help with Meditiation

With the holidays right around the corner and the malls packed with everyone scrambling to find the perfect gifts. With holidays comes added stress. This holiday season try meditating for 21 days to help cope with the stress. Here are some handy tips to help!

  1. Be unambitious: start your meditation program for 5 minutes daily, then after a few days move up to 10 minutes then 12 minutes and so on until you reach 20 minutes
  2. Try compassion: Be kind to yourself! When you start to feel your mind wandering, gently guide it back to your breath
  3. Hold yourself accountable: involve a friend or a partner to have the greatest success, this could be anything from sending a text message to phone call to a friend right after you complete a session.

For more info on starting your meditation practice visit:

*Prevention Magazine, November 2015

Love Your Liver

The liver is one of our most hard-working organs. It filters more than a liter of blood per minute, detoxifies the body, and plays the largest role in sugar, fat, and protein metabolism. There are many substances that can damage and be toxic to our livers. Overconsumption of alcohol is the most well known cause of liver damage, but high amounts of sugar and some over-the-counter medications, like Tylenol, can be harmful as well. One way to improve your liver health is to substitute sugary drinks like soda and fruit juices for a smarter choice like water or almond milk. Another important thing to know is that it is not okay to mix Tylenol (Acetaminophin) with alcohol as it will potentiate the liver toxicity, and to make sure that you are taking the recommended dosage of over-the-counter drugs or as prescribed by your medical doctor. Also, a diet rich in vegetables and fruit will help reduce the sugar intake and improve liver health as well as overall health.

Eat for a stronger heart!

  1. Make a grocery list with these foods:
  • Fresh veggies
  • Fresh fruits
  • Legumes
  • Nuts and seeds


  • Magnesium found in: dark leafy greens such as kale, arugula, spinach, squash, pumpkin seeds and avocadoes
  • Potassium: white beans, sweet potatoes, mushrooms
  • Fiber for gut bacteria: leeks, onions, garlic, asparagus
  • Antioxidants to protect blood vessels: berries, apples, cherries and green tea
  • B Vitamins: lean, unprocessed red meat, poultry and any legumes
  • Omega 3 fatty acids: Salmon, sardines and halibut

2. When in doubt, go Mediterranean

  • A study done in New England Journal of Medicine found that eating greens, fish, nuts and olive oil lowered incidences of heart disease, heart attacks and heart disease related deaths by 30%.

3. Question anything that comes in a wrapper

  • Packaged breads, bagels, frozen dinners and middle-aisle snack foods no matter which store you are at, that have buzzwords such as “all natural” or “gluten-free” may contain added sugar and refined carbohydrates and mass produced corn and soy oils as well as over-heavy omega 6 fatty acids. When omega 6 fatty acids are not balanced by omega 3 fatty acids they can be pro-inflammatory for coronary artery health.

*Men's Journal, September 2014, Vol.23, No.9, page 50

Chiropractic and Mechanical neck pain in elderly

A recently published study wanted to see how Chiropractic could help benefit elderly patients who have chronic mechanical neck pain symptoms such as stiffness and achiness to name a few . They performed a randomized control trial using 3 comparison groups; one that received chiropractic care and performed rehab neck exercises, a group that only did rehab neck exercises at home and the last group that did supervised rehab neck exercises at the office and on their own at home. They did this for individuals over the age of 65 for 12 weeks and then compared results again after about week 52. What did they learn from all of this? The group that received chiropractic treatment as well as neck exercises at had the greatest reduction in neck pain in within 12 weeks compared to the other groups. What does this tell us? Chiropractic as well as rehab exercises can help speed up the recovery process for neck pain and it is important to do both things for the best success for long term benefits. Stop by to see Dr.Snyder for your adjustment and make sure to do your rehab exercises as often as you can!

Maiers, Michele, Gert Bronfort, Roni Evans, Jan Hartvigsen, Kenneth Svendsen, Yiscah Bracha, Craig Schulz, Karen Schulz, and Richard Grimm. "Spinal Manipulative Therapy and Exercise for Seniors with Chronic Neck Pain." The Spine Journal 14.9 (2014): 1879-889. Web. 13 Oct. 2015. <>.

Temporomandibular Joint Disorder and Chiropractic Care

The temporomandibular joint (TMJ) is also known as the jaw joint and dysfunction of it is very common. It affects people of all ages and can cause headaches, dizziness, neck pain, and jaw pain or clicking. The TMJ is the hinge of the jaw and this joint includes a small disc to cushion the bones and provide smooth movement. When this disc doesn’t slide the way it should or get stuck behind the bone it can cause clicking and pain. Chiropractic adjustments of the TMJ joint can help restore its proper function and reduce pain and clicking. Adjusting the upper cervical spine can also help by improving attaching musculature and nerve function. So, if you are tired of that clicking jaw or wanting to improve pain stop in and see Dr. Snyder!

6 Benefits of adding nuts into your diet

1. They tack on bonus years: people who ate at least 10g (~9 almonds) a day had a 23% lower chance of death from any cause compared to non-nut eaters

2.They chase fat:people who ate more than 3 servings of nuts per week were less likely to be obese, develop diabetes or carry excess belly fat than those who ate less than one serving per week

3.They give you a healthy glow: Almonds and brazil nuts contain Selenium and Vitamin E which helps protect the skin from damage (e.g. wrinkles)

4.They maintain your brain: people with the highest intake of Vitamin E from nuts and other foods (but not supplements), had 25% reduced risk of developing dementia compared to people with the lowest level of Vitamin E intake

5. They keep you happy: patients with Type 2 Diabetes who ate a Mediterranean diet that included an ounce of mixed nuts daily had a 40% reduced risk of developing depression, compared with low fat diet group

6.They curb your cravings: people who eat almonds, peanuts or even peanut butter for breakfast, they secrete more appetite suppressing hormones helping to control blood sugar and reduce cravings for up to 12 hours

Chiropractic Adjustments to the Mid-back Alleviate Neck Pain

It is well known that the spine functions as a unit, rather than isolated bones strung together. A study from 2007 tracked people aged 20-33 with mechanical neck pain. They received one adjustment in their thoracic spine and were assessed 5 minutes after the treatment and again 48 hours later. The outcome measures used were neck pain at rest, active cervical range of motion, and neck pain at the end of each range of motion. The study’s authors concluded that the results demonstrated a clinically significant reduction in neck pain immediately and 48 hours following the adjustment. This study demonstrates the importance of whole spine adjusting and why chiropractors treat all parts of your back, even the areas that don’t hurt.

Journal of Manipulative and Pysiological Therapeutics- May 2007;30:312-20.

Benefits of Fish Oil Supplement

Lately there has been more and more research on the importance of taking omega 3 fatty acid supplements, fish oil. Here are a few benefits of taking a high quality fish oil supplement daily:

  • They play an important role in membranes of all your organs and tissues helping them work efficiently
  • Fish oil helps decrease inflammation, naturally
  • Fish oil plays a role with a lot of functions in your body such as metabolism, heart, skin, joints, eyes and immune health to name a few

Some symptoms which may be from omega 3 deficiency which are classically overlooked:

  • Dry, itchy or flaky skin
  • Poor sleep quality
  • Poor circulation
  • Eye discomfort
  • Mood imbalance

What to look for when you are choosing a fish oil supplement:

  • Triglyceride form: Fish oil containing the triglyceride form, the natural “bioidentical” form which is found in fish is the best form to help achieve superior absorption. Try to stay away from fish oil supplements that use “ethyl ester” in their formula as this may result in lower absorption into cells and tissues
  • Freshness: rancid fish oils have an unpleasant odor and taste and may contain compounds that are harmful to your health. It is best to find a product that is processed in small, frequent batches and includes potent antioxidants to prevent them from being oxidized and rancid
  • Purity: try to seek a product that has been clearly purified of contaminants such as mercury, lead and other harmful chemicals and pesticides
  • Taste: look for products that have been completely removed all fish protein content making them “burp-free” and have no fishy odor or taste
  • Independent testing: seek supplements that have been independently tested to guaranty purity, freshness and overall safety
  • Sustainability: seek products that adhere to being responsible fishing and processing to maintain the earth’s marine resources

Come in to see Dr.Snyder and pick up your fish oil supplement for your daily health routine!

Chiropractic Care For Pregnant Women

It is well known that pregnant women need to make changes during their pregnancy to ensure having a healthy baby. They are supposed to avoid alcohol, limit caffeine intake, refrain from certain activities, and many others. With all the focus being on having a healthy baby the mothers sometimes pay less attention to their own health. One of the most common ailments of pregnancy is low back pain. As the baby grows it causes different changes throughout the mother’s body. One of these changes is increase in the lordotic curve of the lumbar spine. With this change in shape the weight distribution in the spine will also change, and can result in pain and inflammation. Chiropractic care is well known for its successes in low back pain and chiropractors are specifically trained to treat pregnant women. Getting adjusted can ease pain and keep the body working the way it should, especially in pregnant women.

Tips for Sleep Hygiene

If you’re having a hard time falling asleep this post may help you! It’s important to maintain a regular wake and sleep patter for 7 days a week. Here are some tips to help you improve your sleep hygiene:

  • Avoid napping during the day as this could disrupt your normal pattern of sleep and wakefulness
  • Establish a regular relaxing bed time routine. This can include anything from reading a book before bed or taking a warm bath, anything that helps to relax you.
  • Associate your bed with sleep. Don’t bring your work or watch TV in your bed as this may keep your wired.
  • Avoid eating large meals and caffeine before bed time as this could keep you up during the night while your body is digesting your food. Remember, chocolate has caffeine in it as well.
  • Exercise can promote good sleep. It’s important to maintain an exercise routine 3-4 times a week. Even a 30 minute walk daily can help promote good sleep. Relaxing exercise such as Yoga before bed can also help promote a good night’s sleep.
  • When going to sleep, make sure your bedroom is dark as bright lights may disrupt your sleep cycle making it harder to fall asleep.
  • Wake up and go to sleep the same time every day,especially on weekends so your body can get adjusted to your sleep schedule.

Remember, regular Chiropractic care can also help with a good night’s sleep because it helps restore your body’s central nervous system and helping reduce back and neck pain as well as headaches to maintain proper function in your body, especially in your upper cervical spine. Stop by and see Dr.Snyder for your adjustment!

5 Unexpected Effects of Moderate Intesity Exercise

It is well known that regular exercise can help with weight loss, improve cardiovascular health, and reduce stress, but there are other benefits that many people are not aware of.

  1. Exercise can improve your memory and cognitive function.

Studies have shown that people that exercise regularly perform better on tests and have better memory. So, when you are experiencing brain fog or having difficulty focusing, try going for a brisk walk or jog to clear your head.

  1. Exercise reduces anxiety.

During and after moderate intensity exercise the brain releases chemicals that can reduce a person’s stress and anxiety levels.

  1. It can help with creativity.

A good jog or long hike can boost creativity for up to two hours afterwards. So, if you are in need of some inspiration get outside and hit the trials!

  1. Exercise can help you relax and sleep better.

Moderate exercise can have similar benefits to those of a sleeping pill, even in people with insomnia. Try a light jog in the evening or some weight training after work, it could help you sleep better.

  1. You may inspire others.

Exercise is healthy for everyone at any age. By exercising regularly you are setting an example for those around and may inspire your friends and family to do the same. So, exercising is not only beneficial to your own health, but it may help others as well.


4 Tips to help combat Seasonal Allergies Naturally

If you are suffering from seasonal allergies, you are in luck! Here are a few tips that may help find some relief with your seasonal allergies.

  1. Nutrition *
    • Try to eat a moderately low-fat, high-complex-carbohydrate diet that consist of vegetables such as dark green leafy vegetables, carrots, beets, yams ginger, garlic and cayenne to name a few. Make sure to drink 1/2 of body weight in ounces of water daily to keep hydrated.
  2. Supplements, Vitamins and Minerals *
    • Taking vitamins, supplements and minerals may also help fight off allergies to strengthen your immune system so try to get as much as you can into your daily diet.
    1. Flaxseed oil - 1 tbsp daily

    2. Probiotics which help keep the good bacteria functioning in your digestive system

    3. Vitamin A - 25,000 IUs daily

    4. Zinc - 30 mg daily

    5. Vitamin C - 1-3 grams 2 to 3 times daily or to bowel tolerance

    6. Vitamin E - 400 IUs daily

    3. Exercise
    • Aim to get about 30 minutes of exercise daily such as going for a walk, a light jog, a dance class, weight lifting or anything that you enjoy
    4. See your Chiropractor
    • Stop by to see Dr.Snyder to help make sure your spine is aligned and your autonomic nervous system is functioning at its best capacity to help your immune system fight off allergies.

Chiropractic Treatment and High Blood Pressure

High blood pressure, or hypertension, is a very common disease that affects 1 in 4 American adults. Having hypertension increases a person’s risk for heart disease and stroke. There are many causes of this disease including obesity, sedentary lifestyle, drinking too much alcohol, and it can even happen to someone who is otherwise completely healthy. Exciting research has shown that chiropractic treatment may be a safe alternative for high blood pressure. This study showed that upper cervical manipulation by a trained chiropractor reduced many of the participant’s blood pressure the same amount as taking two separate hypertension medications! This was after just one treatment and the effects lasted for weeks! This is because the area of our brain that controls blood pressure is located near the first cervical vertebra and the base of the skull. When there is a subluxation in this area it can affect the normal blood flow and cause elevated blood pressure. So, for a safe alternative to drugs give chiropractic treatment a try!

Bakris, G., M. Dickholtz, P. M. Meyer, G. Kravitz, E. Avery, M. Miller, J. Brown, C. Woodfield, and B. Bell. "Atlas Vertebra Realignment and Achievement of Arterial Pressure Goal in Hypertensive Patients: A Pilot Study." J Hum Hypertens Journal of Human Hypertension (2007): n. pag. Web.

7 Health Benefits of Pumpkin Seeds

It’s that time of the year again with beautiful fall weather and with it comes a wide variety of seasonal items especially “pumpkin” flavored hot beverages, muffins and much more. Before you get ready to start carving your pumpkins keep those handy pumpkin seeds for a tasty snack for later! Here are 7 health benefits of pumpkin seeds!

  1. Pumpkin seeds are plant based proteins
    • 1 cup of roasted pumpkin seeds contains 11.87 grams protein and 11.8 g dietary fiber. Protein helps with repairing tissues, hair and cells in your body and is needed by every cell in your body!
  2. They help boost your magnesium
    • 1 cup of roasted pumpkin seeds contain 168 milligrams which is about half of what we need for our daily intake (310-320 mg/day for women and 400-420 mg/day for men). Magnesium is an important mineral that we need for our nerve, muscles and bone development and function.
  3. They pump up your potassium
    • 1 cup of roasted pumpkin seeds contains 588 mg per cup of potassium, which is more than what you would get with 1 banana! Potassium is an important mineral that helps with muscle contractions, regulating our fluids, maintaining blood pressure and balancing other minerals.
  4. They boost your immunity
    • Zinc plays an important role in helping to boost your immune system which can help to fight off common colds. A cup of pumpkin seeds contains about 6.59 mg of Zinc which is pretty close to the daily recommended intake which is about 8mg.
  5. They help with prostate health
    • There is a lot of research showing that pumpkin seeds and pumpkin oil may be beneficial in supporting prostate health and benign prostatic hyperplasia due to protective compounds known as phytosterols which are in pumpkin seeds. Phytosterols may also help reduce cholesterol levels!
  6. They may make you happy!
    • Some research suggests that pumpkin seeds contain L-tryptophan which can improve your mood naturally and can also help encourage a good night’s sleep if taken a few hours before bed.
  7. They are full of antioxidants!
    • Pumpkin seeds contain so many antioxidants such as; numerous forms of vitamin E, phenolic acids hydroxybenzoic (found in berry fruits), caffeic acid (found in caffine), and vanillic (derived from vanilla) to list a few.


Chiropractic Care and the Elderly

According to the White House Report on Aging, nearly half of all chiropractic patients will be over the age of 65.Researchers in the United Kingdom say that musculoskeletal disorders are common across Europe and can be effectively prevented and controlled in many situations.The Agency for Health Care Policy and Research as well as the American Geriatric Society Panel Guidelines for the Management of Chronic pain both state that chiropractic care may be an appropriate intervention for the geriatric population.

A study published in the Journal of American Geriatric Society looked at 805 patients over the age of 55 who underwent chiropractic care.Results showed a 7.3% drop in the use of pain medications in 19.6% of the study participants.An increase in pain medication use was noted in the 20% of participants who discontinued chiropractic care before the end of the study.

Another study published in the Journal of Manipulative Physiological Therapeutics asked a group of seniors to use a computer mouse to move their cursors onto a target in the center of the computer screen.The researchers used a range of widths and target distances to vary the level of difficulty.Movement times significantly improved following a chiropractic adjustment suggesting chiropractic care might influence motor behavior!

Vitamin E and Brain Health

The importance of vitamin E is often overlooked in favor of other vitamins with better known functions.Generally, people automatically associate vitamin A with eye health, vitamin D with bone health, and vitamin K with blood clotting.However, it is less widely known that vitamin E may play a significant role in brain health.

Cell membranes found in the brain are rich in cholesterol and polyunsaturated fats which are highly susceptible to oxidation.Vitamin E is known to have an antioxidant function and a deficiency can have severe consequences for brain health including cerebellar ataxia, impaired cognition and altered neuromuscular coordination.

The cerebrospinal fluid in those diagnosed with Alzheimer’s disease have been found to be low in vitamin E. While this finding may play a role directly in disease pathology, it may also be a reflection of overall poor nutrition resulting from modern diet that is high in refined carbohydrates and low in micro-nutrients.Given the important role of vitamin E in the central nervous system, a low level of vitamin E may expose neurons to profound free radical damage, memory loss, and declining cognitive function.In one study, patients with moderately advanced Alzheimer’s that were given 2000 IU of vitamin E experienced delayed deterioration of cognitive function compared to those given a placebo.

Chiropractic's Role in Preventing Common Biking Injuries

Bicycling is a phenomenal way to get into shape but unfortunately the sport comes with a risk of various musculoskeletal injuries.Perhaps one of the most common injuries that cyclist experience is neck and back pain.This is sparked by body position while riding which typically involves over extension of the neck coupled with a hunched lower back.Prolonged periods in this posture can cause misalignments of the spinal vertebrae known as vertebral subluxation.These misalignments, if left untreated, can lead to headaches, backaches, ear infections and a variety of other symptoms.

Cycling may also cause a variety of wrist, elbow and shoulder problems due to gripping the handlebars for long periods of time.Chiropractic adjustments to the wrist, elbow and shoulders may help alleviate some of these complaints as well.If you plan on riding a lot, you should have your bike specially fitted for you at your local bike shop.

In addition to having your bike fitted, make an appointment with Dr. Snyder today if you are experiencing cycling related injuries or if you want to prevent injuries from sneaking up on you in the future.

Back Pain May Shrink the Brain

A study published in 2006 in the journal Pain provides evidence that chronic back pain may literally shrink the brain, a process known as brain atrophy.The study looked at 18 patients suffering from chronic back pain and 18 healthy control subjects.Findings revealed brain atrophy in key areas of the brain responsible for memory and attention.More specifically, the researchers saw a significant decrease of gray matter in the brainstem and the somatosensory cortex.The gray matter includes regions of the brain involved in muscle control, and sensory perception such as seeing and hearing, memory, emotions, speech, decision making, and self-control.The somatosensory cortex is the region of the brain responsible for interpreting different sensations.The study found that the more intense pain the subjects experienced, the more extensive the changes in the brain were (Pain- November 2006; 125:89-97).

Call Dr. Snyder today if you suffering from low back pain.The adjustment may do more for you than just alleviate back pain!

Strawberries for Heart Health

Strawberries are rich in a bio-active antioxidant compound called anthocyanins which gives strawberries their red color.A study of nearly 94,000 young to middle-aged women resulted in a clear correlation between eating strawberries and reduced risk of heart attack.Women who regularly ate strawberries and blueberries over the course of the study were found to have a 32% lower risk of heart attack.Anthocyanins may help widen arteries countering plaque buildup.

Other studies have found that berry consumption might reduce the risk of type-2 diabetes by bolstering the body’s glucose response.Antioxidants in strawberries and other red fruits have been shown to protect the body against a range of chronic diseases including neuro-degenerative diseases and cancer.

Not all strawberries are created equal.Table strawberries are often times more available for purchase at local grocery stores.But other kinds of strawberries have even more nutritional power.For example, wild strawberries are much smaller and their darker pigmentation reflects a greater concentration of anthocyanins.Another variety is the Nerina which was developed using traditional horticultural methods.These dark purple, little strawberries have far greater concentration of antioxidants compared to table strawberries.

Regardless of which variety you choose, research shows regular berry consumption is an essential part in the quest for wellness!

Ten Reasons to Not Miss Your Chiropractic Appointment!

1)Chiropractic is Prevention Oriented- Regular chiropractic appointments focus on preventing illness and disease and not just masking the symptoms with drugs.When spinal bones are misaligned it is known as a vertebral subluxation.Left uncared for, vertebral subluxations can lead to carpal tunnel syndrome, back pain, headaches and a wide range of other symptoms

2)Chiropractic Care Plans are not Arbitrary- Chiropractic care is not a “cookie-cutter” approach.Each patient receives a treatment plan to suit their current health status.

3)Chiropractic Is a Partnership- When healthcare is viewed as a partnership, it’s better for the patient and the doctor.Patients are encouraged to participate in their own health by doing certain exercises, modifying diet, and reducing stress.

4)Chiropractic Care is Cumulative- At each appointment, chiropractic care builds on the progress obtained during the previous visit.Missing appointments can break this continuum of care and may result in setbacks.

5)Chiropractic Care May Boost Immune Function- A study published in the Journal of Manipulative Physiological Therapeutics indicates that chiropractic adjustments boost levels of certain white blood cells associated with a healthy immune system.

6)Chiropractic Quells Stress and Fear- Regular chiropractic care helps patients learn to manage stress and minimize its impact on the body.Stress causes muscles to tense which can cause vertebral subluxations.Chiropractic adjustments can help relieve some of this tension due to the effect the nervous system plays in muscle contraction.

7)Chiropractic Care Boosts Athletic Performance- Chiropractic care boosts athletic performance by strengthening the body’s entire musculoskeletal system.Many professional athletes and sports organizations utilize chiropractic to help maintain optimal performance.

8)Chiropractic Fuels Cognitive Function- A study published in 1997 in the Journal of Manipulative Physiological Therapeutics found that chiropractic adjustments to the cervical spine activated specific neurological pathways in the brain potentially stimulating cognitive function.

9)Chiropractic Enhances Work Performance- Chiropractic care may help boost work performance by preventing work related injuries such as carpal tunnel syndrome or low back pain.This is especially important for those at jobs that require a lot of sitting.Sitting causes the pelvis to rotate backwards and cause reduction in natural curve of the low back, trunk-thigh angle, and knee angle.It also causes an increase in muscle contraction and pressure on the discs.

10)Keeping Your Appointment is Respectful to Other Patients-Skipping your chiropractic appointment is disrespectful to other patients because that is a time the doctor could have been helping someone else.Sometimes emergencies arise and an advance notice is not always possible but most the time it is.Knowing about cancellations in advance gives the office an opportunity to reassign and reschedule your appointment.

Chiropractic Care Can Boost Athletic Performance

Whether you are a professional athlete or a weekend warrior looking to run your first 5k, chiropractic care can help improve your performance.Sports stars Evander Holyfield, Tiger Woods, Joe Montana, and Jerry Rice all utilize chiropractic care for injury prevention and a competitive edge.

Chiropractic care also influences the nervous system which is important for athletic performance because the nervous system controls muscle movement and plays a vital part in balance.A study published in the Journal of Manipulative and Physiological Therapeutics looking at heart rate variability reinforces the importance of chiropractic care in athletics.

The study looked at 960 patients.Heart rate variability (HRV), which is an indicator of parasympathetic nervous system activity, was measured before and after chiropractic adjustments.Results showed that chiropractic adjustments positively altered HRV readings.So what does this mean for athletes?The parasympathetic nervous system regulates routine body functions such as heart beat, digestion, and sleep.If these are regulated optimally, then the body can function at its maximum capacity.

Make an appointment with Dr. Snyder today to help improve your athletic performance!

Chiropractic Adjustments Benefits Joints in the Extremities

Do you have pain in your hips, knees, ankles, shoulders, elbows, or wrists?Does limb pain have you side-lined from your favorite summer activity?Chiropractic care may provide the relief you are looking for!Most people think of chiropractors as back pain specialists but chiropractic adjustments may also help relieve limb pain.This is because everything in the body is connected and misalignments of the vertebrae in the spine can result in postural changes that manifest as limb pain.Chiropractors can also perform adjustments on any dysfunctional joints in the limbs.Below is a summary of some limb issues that chiropractic care can help with:

Wrists:An old study done by Northwestern College of Chiropractic found that chiropractic care was as effective as medical treatment in patients with carpal tunnel syndrome.

Elbows: A study performed at the University of Queensland demonstrated that specific adjustments to the elbow produced an immediate decrease in pain in patients plagued with tennis elbow.

Shoulders: Research published in the Annals of Internal Medicine, confirmed that patients with shoulder problems were more likely to recover if they received a course of manipulative therapy on the shoulder joint in addition to standard medical care.

Knees:Knee pain is often associated with a restriction of the joint connecting the tibia and the fibula, which are the two bones of the lower leg.This joint is known as the tibio-fibular joint and is located along the outer base of the knee.Chiropractic adjustments to the knee may help restore normal alignment.

Ankles: A study in the Journal of Manipulative Physiological Therapeutics, showed that joint manipulation (adjustments) to the ankle are helpful for patients with pain in the foot after undergoing a plantar fasciotomy procedure.A separate study showed that adjustments to the ankle were superior to ultrasound therapy for ankle sprains.

Come see Dr. Snyder today if you are experiencing limb pain!

Chiropractic Care and Multiple Sclerosis (MS)

According to the National Multiple Sclerosis Society, MS affects 2.5 million people worldwide. An insulating substance known as myelin protects nerve fibers in the brain and spine. MS occurs when the myelin develops “holes,” leaving the nerve exposed.Symptoms of MS can range from numbness and tingling of the extremities to coordination problems, slurred speech, fatigue, facial weakness, paralysis, impaired vision, bladder control problems and pain.

There is evidence that restricted or misaligned spinal bones (known as vertebral subluxations) may play a role in the development of MS as well as Parkinson’s disease (PD).Dr. Erin Elster reviewed 81 cases of patients diagnosed with either multiple sclerosis or Parkinson’s disease and found that over 95% recalled experiencing head or neck trauma before developing the disease.The same study showed that a trial of chiropractic care improved symptoms and stopped further progression in 91% of the MS cases and 92% of PD cases.

There are many other natural approaches to help with MS symptoms including reducing stress, Vitamin D supplementation, avoid smoking, and using spices with anti-inflammatory properties such as turmeric.

Come see Dr. Snyder today if you or someone you know suffers from MS!

Chiropractic: A Drug-Free Approach For Headache Prevention

Do headaches have you down?The good news is that there are natural approaches that can help prevent headaches without turning to headache medications.Below is a list of natural headache prevention remedies:

  • Get under chiropractic care- The cause of many headaches originates in the spine and not the head.Misalignment of the vertebrae in the neck can decrease range of motion and cause headaches.
  • Maintain proper neck posture- With society becoming more and more sedentary, it becomes more and more vital to regularly check your posture throughout the day.
  • Pass on painkillers- Medication overuse headache (MOH) is a significant cause of headaches.Studies show prescription and over the counter pain medication may instigate headaches.
  • Prevent Eye Strain- Have you had your eyes examined recently?Vision problems may spark headaches.Also, prolonged time spent in front of a computer screen also increases the risk of headaches.If your work requires you to spend a large amount of time in front of a computer screen, make sure to give your eyes a break at least once per an hour.
  • Exercise- Daily aerobic exercise may help ward off headaches by keeping emotional depression at bay.Studies show that people with depression have an elevated risk of headaches.
  • Don’t skimp on sleep- Take care to get at least 7 hours of sleep per a night and maintain a regular sleep schedule.Sleep deprivation and inconsistent sleep can trigger headaches.People experiencing morning headaches should also be examined for possible sleep apnea.
  • Check your diet- Food such as cheese, chocolate, and refined carbohydrates may provoke headaches.Also take caution to avoid processed dishes, preservatives and additives like monosodium glutamate (MSG).Lastly, sugar substitutes such as aspartame may also instigate head pain.

Come see Dr. Snyder today to get checked for possible misaligned vertebrae if you are suffering from headaches!

Whole Grains

We hear a lot about the health benefits of whole grains these days.Unfortunately, some food manufacturers are using this to their advantage by describing their products as “whole grain” even though they may not truly be 100% whole grain.Whole grains contain the whole kernel.When the grains are refined, two essential kernel components called the bran and the germ are removed.These key components supply most of the vitamins and minerals found in the grain. Below are some tips to insure that you really are getting whole grain products:

Don’t let brown bread bamboozle you.Many brown breads contain little to no whole grains at all.In fact, some are just white bread colored with molasses or artificial color.

Don’t assume that just because the product contains phrases like “wheat”, “whole grain”, or “contains whole grain” that the product is 100% whole grain.Instead look for claims like “100% whole grain” or “complete whole grain.”

Don’t assume that just because a product contains fiber that it is 100% whole grain.

Look at the ingredient list.The first and only flour ingredient listed should contain the word whole such as “whole wheat”, “stone ground whole wheat”, “whole rye”, or “whole-grain pumpernickel.”Consider the second ingredient listed as well.If the second ingredient listed is a form of refined grain such as wheat flour or enriched flour then the product may still contain a large mix of refined flour.

Don’t be fooled by healthy sounding ingredients such as “unbleached wheat flour”, “durum wheat”, “cracked wheat” or “bran.”

Don’t confuse “enriched wheat flour” with whole grain.Enriched flour undergoes a refining process that cleaves out many of the essential nutrients.

"Unbleached” is not equivalent to whole grain.Unbleached wheat flour has also undergone a refining process which strips if of many essential nutrients.

See Dr. Snyder today for more nutritional advice!

Chiropractic and Hearing Loss

The first chiropractic adjustment was performed by D.D. Palmer in 1985 on a patient named Harvey Lillard that was reported to cure Lillard’s deafness.So was this just a coincidence or is there a link between chiropractic and improved hearing?A growing body of research suggests chiropractic care may help restore hearing.

A study led by Joseph Di Duro of the Palmer Center for Chiropractic Research looked at 9 men and 6 women with hearing loss.The patient’s average age was 54.Hearing tests were conducted among this group of patients as well as another group with normal hearing.All patients with hearing loss underwent a chiropractic exam to check for misalignments in the spine and received chiropractic adjustments wherever misalignments were found.

The hearing tests revealed that individuals who had normal hearing to start with could hear approximately 120 tones in each ear.Prior to chiropractic adjustments, those patients with hearing loss could hear 55 tones in the right ear and 83 tones in the left ear.After a single chiropractic treatment, the total tones heard increased to 104 in the right ear and 111 in the left ear (Chiropr Osteopat 2006;14:2).

Hearing loss is a common problem especially in the elderly population, affecting 25-40% of those 65 years of age or older.Hearing loss adversely impacts health in several ways; communication is curtailed, social interaction may deteriorate, and relationships may suffer.The onset of hearing loss is usually slow and may go unnoticed.This is why it is important to have your hearing assessed regularly.

Make an appointment with Dr. Snyder today if you are experiencing hearing loss!

Benefits of Yoga

Yoga focuses on creating balance by developing strength and flexibility.The practice of yoga involves joining all aspects of the individual- body, mind and soul.Yoga’s principle of a balanced life is also the foundation of chiropractic.In addition to chiropractic adjustments, chiropractors often encourage adjunct therapies such as yoga to speed recovery.Read on to learn more about the benefits of yoga:

Lessens Low Back Pain- One study divided 101 patients suffering from low back pain into 3 groups: one performed yoga, one participated in therapeutic exercise classes and one group was given a self care book.Yoga participants showed superior improvement in function and pain compared to the other two groups.

Reduce Stress- A study in Germany looked at 24 emotionally distressed women.Sixteen of them performed a 90 minute yoga class two times per a week and the other 8 were put on a waiting list for a later class.After 3 months, those that performed yoga showed significant improvement in perceived stress, well being, vigor, fatigue and depression

Omit Osteoarthritis- One study looked at 11 patients with OA of the knee that enrolled in 90 minute yoga classes once a week.After 8 weeks researchers noted a significant reduction in pain and stiffness and an increase in physical function in all 11 participants.

Halt Heart Disease- Researchers gave lifestyle advice to 93 patients with angina or other heart disease risk factors.Fifty-two of them also participated in a four day yoga training course followed by practice at home.Body weight, cholesterol and triglycerides were measured at 4, 10 and 14 weeks.Participants practicing yoga showed a regular decrease in all lipid parameters compared to the inconsistent changes in those not practicing yoga. A separate study demonstrated that yoga may also produce a mild cardiovascular response leading to better exercise tolerance.

Savor Sleep- A recent analysis looked at 69 seniors at a retirement home and divided them into three groups.One group practiced yoga, relaxation and breathing techniques.The second group received an herbal supplement but avoided yoga.The third group was on a wait list with no intervention.The yoga group showed a significant decrease in the time taken to fall asleep and an increase in the total hours slept.

Snack on Seeds

Are you looking for a healthy snack to compliment your chiropractic care? Have you considered including seeds in your diet? Seeds include vitamins, minerals, proteins and essential oils that can help prevent illness. Here is a summary of the health benefits of a variety of seeds:

  • Sunflower Seeds: These seeds are rich in B vitamins, potassium, phosphorus, selenium, copper, and magnesium, high in protein and low in carbohydrates.
  • Mustard Seeds: A study in India found that adding mustard seeds to the diet of mice inhibited the growth of tumors in the stomach and uterine cervix. This suggests that mustard seeds may have some chemo-protective potential.
  • Pumpkin Seeds: Pumpkin seeds are high in magnesium, zinc, and copper. Research in Egypt found that pumpkin seed flour had more essential amino acids and better protein digestibility than flour made from paprika or watermelon seeds.
  • Sesame Seeds: They may be tiny but they are a big source of calcium, copper, manganese, magnesium, iron, thiamin, zinc, and vitamin B6. These seeds can also be ground into a nut butter known as "tahini" which is used in many Middle Eastern foods such as hummus.
  • Flax-Seeds: Flax Seeds contain magnesium, folate, copper, iron, and omega 3 fatty acids. This high omega 3 content may help prevent colon tumors. Other studies show flax-seed can help reduce LDL cholesterol, prevent diabetes, and decrease some markers of inflammation.
  • Grape Seeds: Grape seeds contain proanthocyanidins which is a potent free-radical scavenger. This is especially good news for type 2 diabetics because type 2 diabetes is known to increase the production of free radicals in the body. Another study done in Italy also found that grape seed supplementation may help prevent overeating.
  • Grapefruit Seeds: Researchers in Nigeria have discovered that grapefruit seeds posses a natural anti-biotic component. Just 5-6 seeds every 8 hours over the course of 2 weeks proved to be effective for 3 out of 4 patients that were studied.
  • Black Currant Seeds: Oil made from these seeds includes omega-3 fatty acids which can help ward of a variety of disorders.
  • Cottonseeds: Cottonseeds are a great source of omega 6 fatty acids. Nutritionally, cottonseed flour compares favorably to other animal and vegetable protein sources. Research shows that cottonseed protein promotes growth, increases weight gain and establishes a positive nitrogen balance.
  • Perilla Seeds: Common in Asia, perilla seeds are high in omega-3 fatty acids and contain a natural antibacterial component as well.

See Dr. Snyder today for more nutritional advice!

Muscle Tension and Chiropractic Care

Do you experience sore muscles commonly referred to as “muscle knots”?Research shows that chiropractic care may help relieve muscle tension!Tight muscles have many causes ranging from recent injury, inadequate healing of a past injury, repetitive activities, desk or computer work, sports, emotional stress, lack of sleep and dehydration.

So how can chiropractic help relieve muscle tension?Chiropractic adjustments restore the spine to its proper alignment and instigate nerve impulses that cause the muscle to relax.Traditionally, scientists believed that areas of muscle tension had altered circulation and nervous system activity due to excessive nerve impulses.However, newer research suggests the opposite may be true; that knots are the result of under stimulation.

Muscle fastens to bones via tendons and when spinal bones are out of alignment, they pull the connecting muscles out of proper position causing muscle imbalance and tension.In addition, nerves enter and exit the spinal column through openings between each vertebrae and travel to structures throughout the body including muscles.Therefore, chiropractic adjustments may help ease muscle tension because of the impact on the nervous system.

Schedule an appointment with Dr. Snyder right away if you are experiencing muscle tension!

Chiropractic and Hip Pain

Do you suffer from hip pain?There are many causes of hip pain, some obvious causes and some not so obvious.The good news is that chiropractic care might help ease hip pain!Here are some of the most common causes of hip pain:

  • Vertebral Subluxation- This is when the vertebrae are misaligned. Vertebral misalignments in the low back can trigger hip pain because everything is connected. I guess there is some truth in the old song that goes "the hip bone's connected to the leg bone, the leg bone's connected to the..."
  • Sacroiliac Joint Dysfunction- This joint is located where the sacrum and the pelvis meet in the low back at the base of the spine. These joints are susceptible to misalignment and strain which can result in low back, buttocks, and hip pain.
  • Short leg- Some individuals may have one leg that is physically shorter than the other one which is known as an anatomical short leg. But more often, people have legs that are the same length but one functions as a short leg to compensate for misalignments in the spine or pelvis
  • Strains and Sprains- Strains to the muscles surrounding the low back and sprains to the ligaments around the joint are a common cause of hip pain. Sprains and strains of the low back, knees, and ankles may also result in hip pain because it is all connected.
  • Osteoarthritis (OA)- Osteoarthritis can be the result of previous trauma or repetitive activity. Individuals that are overweight are also more prone to OA due to the increase stress on the joints.
  • Osteoporosis- Osteoporosis is the loss of bone density and can be the culprit of hip pain and also increase the risk of fracture. Participating in regular weight bearing exercise can help keep osteoporosis at bay.
  • Steroid Use- Repeated steroid use for pain relief may degenerate joints at an accelerated rate. Steroids also reduce calcium absorption which increases the risk of developing osteoporosis. Lastly, steroid use may compromise blood supply to the joint leading to a condition known as avascular necrosis.
  • Fracture- A fracture in the head or neck of the femur (leg bone) can cause considerable hip pain. Common causes of fractures include direct trauma or osteoporosis.
  • Other Conditions- There is many other possible causes of hip pain including congenital disorders or fibromyalgia

If you experience hip pain, make an appointment with Dr. Snyder! As you can see, many causes of hip pain are alignment issues that may be resolved with chiropractic adjustments!

Can Aerobic Exercise Help Ease Chronic Pain?

Intuition tells us that we should take it easy and rest when we are experiencing chronic pain.However, researchers are now confirming that this is not the case. In fact, studies show that the opposite is true; that people with long term conditions heal faster when the engage in aerobic activity.The following is a summary of conditions that aerobic exercise can help mitigate:

1) Low back pain- The Cochrane Library found that adults with chronic low back pain showed modest improvements in physical function and reduced pain with exercise therapy (Cochrane Database Syst Rev 2005; 20:3).

2) Migraines- Researchers in Turkey found patients suffering from migraines that underwent a six week aerobic exercise regimen showed improvements in migraine symptoms (Cephalalgia 2003; 23:972-6).

3) Arthritis- Reports in the peer reviewed journal Arthritis and Rheumatism state that regular exercise (aerobic and resistance training) helps decrease pain and disability in patients with OA.

4) Fibromyalgia- Individuals with fibromyalgia often feel too tired to exercise. However, they may be able to take baby steps to increase their endurance. One study found that fibromyalgia patients assigned to a 12 week aerobic exercise class were more likely to rate themselves "much better" or "very much better" compared to the group assigned to a relaxation class.

5) Depression and other emotional pain- There is an overwhelming body of research supporting the use of exercise as a therapy for clinical depression. An analysis of research published since 1981 suggests that exercise is a cost effective therapy that may help diminish the symptoms of schizophrenia, alcohol dependence, and anxiety disorders (Prof Psych 1999; 30(3): 275-82). If you or someone you know suffers from depression, you should still seek professional help but exercise can be a good adjunct therapy.

Common Exercise Myths

Does summer have you contemplating a new workout plan?Are you new to the fitness scene and not quite sure where to start? Here are a few common exercise myths to be cautious of as you start out:

1) Pre-workout stretching is always beneficial

It is widely assumed that stretching promotes performance and helps prevent injury. However, research published in the Journal of Sports Science suggests that stretching before exercise may be detrimental to activities requiring strength and power.Dynamic stretching such as leg swings may be a better option before exercise.The exception to this rule is exercise or competition that requires flexibility such as ballet or T’ai Chi. For these activities, static stretching beforehand may be beneficial.

2) Only high intensity aerobic exercise burns fat

Research in the International Journal of Sports Medicine states that fat oxidation increases with low to moderate exercise but decreases with moderate to high exercise.

3) “No pain, no gain”

Exercise does not have to be painful.While starting a new regimen may cause some muscle soreness and fatigue, exercise does not have to be painful or tortuous to get the health benefits associated with working out.

4) Women don’t have the physical strength necessary for weight training

This is just not true.Women have the physical capacity for weight and resistance training and should participate in both.Weight training helps reduce the risk of osteoporosis and helps the body burn more calories at rest.

5) You must wait 72 hours between weight lifting workouts to give muscles a chance to repair themselves

Many trainers and professionals suggest a 48 hour break between workouts of the same muscle groups.This doesn’t mean that you can’t train daily; just don’t train the same muscle groups on back to back days.Light resistance training such as sculpt classes may be OK up to 5 times per a week.The main thing is to listen to your body and the signals it is sending you.

6) If you stop exercising, your muscles will turn to fat

Muscle is a different tissue than fat.What actually happens if you stop exercising is that your muscles atrophy and weaken.At the same time, the surrounding fat tissue can gain in size and volume.This is also known as the “use it or lose it” principle.

7) Three sets of 10 repetitions is most beneficial

Three sets of ten is perhaps the most common routine there is when it comes to weight lifting.However, this number is not set in stone.Di Pasquale, the co-author of Serious Strength Training, suggests that it is more practical to decrease the number of repetitions and increase the weight.Nonetheless, there are a couple of down sides to decreasing reps and increasing weight.This type of workout may be perceived as more difficult and therefore have a decreased compliance rate.The other downside is increased risk of injury if too much weight is added.Again, you should do what is right for you and listen to the signals that your body is sending you.

The Benefits of Eating Fiber

Eating 10 grams more of fiber daily can cut your risk of premature death by 10%.Here are 7 more reasons to hit the recommended daily dose of 25 grams:

1) Brain- adding 7 grams daily can cut stroke risk by 7%
2) Heart- heart disease risk drops by 9% for each 7 grams of fiber consumed daily thanks to its cholesterol lowering powers
3) Waistline- people who increase their daily fiber intake to 30 grams or more lost nearly as much weight as those on more complex diet plans (calorie restriction plans for example)
4) Kidney- getting more than 21 grams of fiber daily can lower risk of kidney stones by 22%
5) Lungs- dietary fiber soothes systemic inflammation and may decrease the risk of inflammatory diseases like COPD
6) Gut- eating more fiber can balance levels of healthy bacteria which helps aid in digestion
7) Blood Sugar- fiber slows the body's absorption of glucose, controlling blood sugar spikes and decreasing diabetes risk
Some easy ways to increase your fiber intake is to decrease the amount of refined carbohydrates you consume and increase your consumption of fresh fruits, raw vegetables, nuts, seeds, beans, peas, and lentils.

Laugh Yourself Healthy

Laughter is the most inexpensive and most effective wonder drugs there is.And its only side effect is a sense of well being and contentment!

Humor is difficult to define as it can have different meanings to different people and is more than a mere physical response.The Association for Applied and Therapeutic Humor defines therapeutic humor as “any intervention that promotes health and wellness by stimulation of a playful discovery, expression or appreciation of the absurdity or incongruity of life’s situations.”Experts agree that most laughter does not occur from listening to jokes but from spending time with family and friends.People tend to laugh more in groups leading experts to theorize that laughter truly may be contagious.

Laughter has a positive effect on the immune system by increasing the production of natural killer cells.Research shows that low natural killer cell activity is linked to decreased disease resistance (Altern Ther Health Med 2003; 9:38-45).Laughter has also been shown to diminish inflammation within the body which further helps to prevent disease (Fam Pract News 2001: 31:19).

Finally, research presented by the American College of Cardiology found that laughing for 15 minutes bolsters the dilation of blood vessels which can help reduce the risk of migraine, high blood pressure, and atherosclerosis.The study looked at 20 non-smoking volunteers.Nineteen of the volunteers showed a 22 percent increase in circulation after watching 15 minutes of humorous film clips.When the same volunteers were shown 15 minutes of stress inducing clips, 14 of the 20 participants suffered a 35% restriction in circulation.

Bottom line: Don’t let life stress you out too much and take time everyday to laugh and smile :)

Is Chiropractic Effective?

Do you suffer from chronic neck or back pain? Do you feel like you have exhausted all of your treatment options without any relief? Have you considered a trial of chiropractic care? If not, you should consider the results of this 2005 study.

The study was conducted by Reinhold Muller, PhD and Lynton Giles, DC, PhD.The reasons for the study were two-fold: to investigate long term effects of common methods for managing spinal pain and to conduct a study with standardized treatment regimens.

The study included patients that were at least 17 years of age and that had suffered neck or back pain for more than 13 weeks.The study was conducted at Townsville’s General Hospital, which is a multidisciplinary spinal pain unit.Participants were randomly assigned to three groups: medication, acupuncture, or chiropractic.Participants then received that type of care only for 9 weeks or until they felt they had achieved acceptable pain relief.

Subjects in the medication group were given standard doses of Celebrex, Vioxx, or acetaminophen.Three different drugs were offered because a lot of patients suffer from chronic spinal pain and the authors of the study wanted to ensure that people in the medication group would have a medication that they had not previously tried.Patients in the medication group met with their doctors for 20 minutes every other week.Participants in the acupuncture group underwent traditional acupuncture treatments lasting 20 minutes once per a week. The chiropractic group received spinal adjustments to restricted joints twice per a week. Participants received only the care of the group they were assigned to and nothing else.

Evaluations were filled out by participants before the study began, at nine weeks and after one year. The evaluations monitored seven factors including 1) pain frequency in the neck, 2) pain frequency in the back, 3) pain intensity in the neck, 4) pain intensity in the back, 5) stand back pain index assessment, 6) standard neck related disability test and 7) standard evaluation of disability/ quality of life.

The results showed that 5 of the 7 outcome measures showed significant improvements in the chiropractic group compared to only 1 outcome measure each in the acupuncture and medication groups. The acupuncture group also demonstrated consistent improvements in multiple outcome measures although they were not statistically significant. The medication group actually showed a decline in 2 of the outcome measure areas.

This study suggests that chiropractic care is a viable option for those suffering from chronic, mechanical spinal pain. Consider talking to your chiropractor today if you have unresolved back or neck pain!

Coffee: Pros and Cons

This one is for all the coffee lovers out there!Are you reliant on your cup o’ joe to get you going in the morning? Do you wonder about the health benefits of a daily cup of coffee?Are there any side effects or negative consequences to your health if you consume coffee regularly?The following is a summary of some of the research:


1) Boost anti-oxidant levels- Coffee is a source of dietary antioxidants called polyphenols, which help keep disease-causing free radicals from damaging cells (Nutrition Today 2005;40:245).

2) Minimize inflammation- A 2006 study shows that drinking an average of 1-3 cups of coffee per day may inhibit inflammation and reduce the risk of cardiovascular disease and other inflammatory diseases in postmenopausal women (American Journal of Clinical Nutrition; 83:1039)

3) Enhance well-being- Dr. Peter Martin of Vanderbilt University Medical Center’s Institute for Coffee Studies says that earlier studies show that chlorogenic acids (compounds in coffee) might have an effect on the opiate system of the brain.These compounds may also have antidepressant effects and may help reduce alcohol dependency.Lastly, the plant hormone trigonelline found in coffee may have a sedative effect on the brain.

4) Curtails cirrhosis- Consuming1 cup of coffee each day can reduce a person’s risk of developing alcohol-induced liver cirrhosis by more than 20%.This appears to be an effect of the coffee itself and not the caffeine content (Archives of Internal Medicine 2006; 166:1190-5).

5) Prevents post workout soreness- The caffeine in coffee improves performance and endurance during prolonged exercise, enhances short term/high intensity athletic performance, and may also help prevent post workout muscle pains (Current Sports Medicine Reports 2003; 2:213-9).

6) Reduce Parkinson’s risk- A 2000 study showed that men that regularly consumed coffee enjoyed a 3 to 6 fold reduce risk of developing Parkinson’s disease (JAMA 2000; 283:2674).

7) Bolsters glucose tolerance- Drinking 2 or more cups of coffee per a day is associated with better glucose tolerance and a lower risk of type 2 diabetes according to a 2006 study published in the Diabetes Care journal.


1)Insomnia- Caffeine can have detrimental effects on sleep quality. Caffeine has a long half life (6 hours). This means that half of the caffeine content from that cup of coffee you drank at 4 is still in your system at 10 when you are trying to wind down and get ready for bed. Caffeine is also a diuretic and can have laxative effects.

2) Drug-rebound headaches- Coffee can help stop a headache.In fact, caffeine is a common compound found in many headache medications.Long term use may spark chronic drug-rebound headaches (Cephalalgia 2003;23:332-5).

3) Bone Fracture- A 2006 Swedish study found that women that drank 4 cups of caffeinated coffee per a day significantly increased their risk of having a fracture (Osteoporosis International 2006; 17:1055-64).

4) Glaucoma concern- Ophthalmologists instruct patients with glaucoma to avoid caffeinated products because caffeine may raise the pressure inside the eye (Annals of Pharmacotherapy 2002; 36:992-5).

5) High risk pregnancy- A 2003 study found that women that drank 4 to 7 cups of coffee daily had an 80% increase risk of stillbirth compared to those who did not drink any coffee (RN 2003; 66:98).A separate 2003 study found that coffee consumption during pregnancy was linked to delivery of low weight babies.

6) Cream and sugars often added to coffee- cream is loaded with calories and fat so beware of these hidden calories.Also, many of the syrups in designer coffee drinks are loaded with artificial chemicals.

Chiropractic Care and Lung Function

Some researchers speculate that chiropractic care may improve pulmonary function.A 2007 study followed 20 healthy, non-smoking individuals ranging in age from 18-28.The study divided participants into four groups: 1) exercise only, 2) chiropractic only, 3) chiropractic care followed by exercise, and 4) no treatment (control group). Each participant received 6 sessions of intervention during a four week period.

Researchers evaluated lung function using standard pulmonary function tests to assess lung capacity.Two tests were looked at.The first one is called forced vital capacity (FVC), which measures the amount of air an individual can exhale after taking a deep breath.The second test that was examined is called forced expiratory volume in the first second (FEV1), which measures the amount of air an individual can exhale in one second.

So what were the results?Compared to the control group, the exercise-only group showed a significant drop in FVC and FEV1.The chiropractic-only group showed a significant boost in FVC and FEV1.The dual-therapy group also showed a significant boost in FVC and FEV1 immediately following chiropractic care, then an additional increase following exercise(J Manipulative Physiol Ther 2007; 29:509-513).

These results suggest that chiropractic care administered before exercise may permit additional tolerance within the respiratory system and could allow for an extended exercise program.It is logical that chiropractic care could improve lung function because the nervous system controls everything in the body, including lung function.There are 31 pairs of spinal nerves that exit throughout the spinal column between 24 individual movable vertebrae.So if one of these vertebrae is out of alignment, it could be compromising nerve supply to the lungs.Chiropractors are trained to detect these misalignments and correct them via the chiropractic adjustment!

Curcumin: Natural Anti-inflammatory

Anti-inflammatory drugs (specifically NSAID’s) wear away lining of stomach and increase the risk of heart attack and stroke and are responsible for more than 300,000 death's a year. Natural ingredients such as curcumin and boswellia can work just as well as traditional anti-inflammatory drugs and can also lower risk of cancer and Alzheimer’s disease.Curcumin is the primary compound found in turmeric, a common herb used in a lot of traditional Indian dishes.Turmeric has been shown to be a powerful anti-inflammatory agent and may be responsible for the lower incidence of Alzheimer’s disease in India.
One study looked at patients with osteoarthritis.Participants were randomly assigned to two different groups: once receiving 100 mg of celecoxib (a non-steroidal anti-inflammatory medication) twice a day while the second group received a 500 mg blend of curcumin and beta-boswellic acid twice daily.Around 65% of those taking the herbal mixed reported progressing from moderate/severe arthritis to mild /moderate where only 30% of the celecoxib group reported similar progressions.
A second study looked at the effects of herbs versus traditional medical treatment for rheumatoid arthritis.Participants were randomly assigned to 3 groups:one received 50 mg of diclofenac sodium (an NSAID used to treat rheumatoid arthritis) twice daily.The second group received 500 mg of curcumin twice a day.The third group received both diclofenac and curcumin.There were no drop outs in either of the curcumin groups but 14% of the diclofenac only group had to drop out due to adverse side effects.The curcumin only group had the highest impact for reducing disease symptoms as evidenced by the Disease Activity Score in 28 Joints survey given before and after treatment periods.

Super Fruits!

It is well known that a diet high in fruit and vegetables has many health benefits. That is because they are rich in fiber, flavonoids, and many other vitamins and minerals. There has been a large amount of research done on the benefits of these foods and why they are beneficial. The following is a list of 10 super fruits and a summary of the research behind them:

1) Apples- A 2000 study published in Thorax showed that participants eating more than 5 apples a week had significantly stronger lung function compared to those that ate fewer apples.
2) Persimmons- Persimmons contain more fiber, potassium, magnesium, calcium, iron, manganese, and antioxidant compounds than apples. These nutrients are are important in preventing atherosclerosis (hardening of the arteries). A 2001 study led by Shela Gorinstein, Ph.D. concluded that eating 1 persimmons a day is enough to help fight atherosclerosis.
3) Berries- This super fruit possess powerful anti-cancer properties. Blackberries, black and red raspberries, blueberries, strawberries, and cranberries have all been shown to possess cancer fighting properties. Cranberries have also been shown to help treat urinary tract infections
4) Figs- Figs are a rich source of fiber and they are also loaded with anti-oxidants. A 2005 study at the University of Scranton found an increase in plasma antioxidant levels for 4 hours after consumption of figs.

5 and 6) Oranges and Bananas- It is well known that oranges are rich in vitamin C and bananas are rich in potassium. However there is more to these super-fruits; a 7 year study published back in 2004 revealed that regular consumption of oranges and bananas during the first 2 years of life was associated with reduction in the risk of childhood leukemia diagnosed between the ages of 2 and 14.

7) Grapes- The skin of grapes may be the most nutrient-dense part of this fruit. The skin contains resveratrol, which may help protect against cancer. A 2007 study demonstrated in both human and mice studies that resveratrol has the ability to fight cancer in all 3 stages (initiation, promotion, and progression).

8) Pears- A team of researchers looked at over 30,000 food questionnaires from 3 national databases and found that pears were among the top flavonoid rich foods with the ability to help reduce the risk of coronary heart disease.
9) Pomegranates- A 2002 study found that pomegranate juice, pulp, and oil reduced the risk of breast cancer. This suggests pomegranate may be beneficial in the treatment of those diagnosed with breast cancer.
10) Avocados- Research has shown that avocados have the ability to improve blood cholesterol levels. A 1996 study showed that healthy individuals that consumed a high avocado diet showed a 16% decrease in total cholesterol. People with mildly elevated cholesterol at the start of the study showed a 17% decrease in total cholesterol, 22% less LDL (bad cholesterol), and an 11% increase in HDL (good cholesterol). Healthy individuals on an avocado-free diet showed an increase in total cholesterol while those with mildly elevated cholesterol at the start of the study showed no change in cholesterol levels while on an avocado-free diet.

Chiropractic and Golf

Summer is here and that means avid golfers are anxious to hit the course. Golfing may be a favorite summer activity for some, but golfers are prone to back injuries due to the stress placed on the spine during the swing of a club. A good swing often pulls on the low back, particularly during the follow through. However, sports experts urge golfers to strengthen their abdominal muscles as well as their multifidi muscle (long muscles that run along both sides of the spine) to increase flexibility and prevent injuries.

Also, more than half of the golfers in a 2008 study received regular chiropractic care and a vast majority of them reported complete satisfaction with their care. One of the objectives of chiropractic is to make sure the joints in the low back are moving correctly and that the bones are in correct alignment. This may help decrease low back pain commonly reported by golfers.

If that still isn't enough to convince you that chiropractic can take your golf game to the next level, then perhaps Jordan Spieth can change your mind. Speith, the 2015 Masters Tournament champion, credits his chiropractor as an important member of his team who has helped him achieve his dream. Since the age of 14, Speith has relied on chiropractic care to prevent injuries and optimize his overall health and performance.

Chiropractic May Make You Smarter

Yes, you read that correctly! A study published in the Journal of Manipulative Physiological Therapeutics looked at 500 volunteers. Researchers used technology to create maps of functioning in the cortical portions of the brain before and after getting chiropractic adjustments to the neck. Results showed that these neck adjustments activated specific neurological pathways in the brain thus stimulating cognitive function.

A smaller study in New Zealand looked at reaction time to various stimulation before and after chiropractic neck adjustments. Dysfunction of the joints in the neck are related to impaired cortical processing. This was demonstrated in the study by a significantly less accurate response to different stimuli prior to receiving a neck adjustment. After the adjustment, volunteers demonstrated improved response to the same stimuli.

Infantile Colic

It is estimated that 1 in 6 families are affected by infantile colic. So what exactly is infantile colic? It is defined by the rule of 3's: as episodes of unexplained crying that last for more than 3 hours a day for more than 3 days a weeks for at least a 3 week period in an otherwise healthy infant. The exact cause of colic is unknown but some theories include heartburn, a developing nervous and digestive system, infection, or an upset stomach.

A study published in the Journal of Manipulative and Physiological Therapeutics looked at 104 participants. The study randomly divided participants into those receiving chiropractic care and those not receiving care. Those receiving chiropractic care had caregivers that stated their children demonstrated fewer symptoms. Caregivers were also blinded as to which group their child was in, thus eliminating any bias in reporting symptoms. Given the current theories of what cause infantile colic, it is logical to think that chiropractic can help!

Physical Activity and Overall Health

Are you contemplating tackling a new fitness goal this summer? Perhaps you are debating doing your first 5k, 10k, half marathon or even your first full marathon. Maybe you are looking for a little extra motivation to help you get started. Well look no farther! A study published last August in the Journal of the American College of Cardiology concluded that running 5-10 minutes a day at less than 10 minutes per mile pace is associated with "markedly reduced risk of death from all causes." So not only will your new fitness journey lead you to a sense of accomplishment, but it may improve your health as well.

Joint Health

Joint pain is a common ailment that effects the lifestyle of many people. Recent surveys suggest as many as one in five people suffer from chronic knee, hip, elbow or other joint stiffness. Symptoms include pain, stiffness, instability and weakness. Over time, these aches and pains can worsen and trigger a cascade of additional medical tribulations.

But there is good news for you if you suffer from joint pain! Chiropractic can restore proper joint mechanics and reduce any interference from the nervous system via the chiropractic adjustment. One study showed that chiropractic adjustments of the neck improved range of motion in the hip (J Manipulative Physiol Ther 1998;21:611-6). This demonstrates the importance of a whole body approach to help with joint pain.

Recent studies also show that some supplements may help in fighting against joint pain and degeneration. Some of these supplements include glucosamine sulfate, chondroitin sulfate, omega-3 fatty acids, green tea, B vitamins, SAMe, and methylsulfonylmethan (MSM). Ask Dr. Snyder if you might benefit from one of these supplements.

Make an appointment with Dr. Snyder today if you are suffering from joint pain!

Benefits of Sleep

The benefits of sleep are well known and documented, however, many of us still lack in the sleeping department. Lack of sleep can manifest as many symptoms including drowsiness, irritability, inability to pay attention, depression, high blood pressure, obesity, or headaches.

Research reveals that chronic pain upsets regular sleep cycles leading to daytime drowsiness (J Pediatr Psychol 2008;33:307-11). Chiropractic adjustments can help alleviate some of this pain leading to better sleep quality. Another possible source of sleep disturbances is dysfunction in the central nervous system. Since the spinal column houses the spinal cord, it makes sense that chiropractic adjustments may help improve sleep quality.

If you do suffer from sleep deprivation and daytime drowsiness there is good news for you! Chiropractic can help. Also, a University of Pittsburgh research study found that one hour naps between 1:30 and 3:00 pm were ideal for improving function during evening hours, improved alertness, and enhanced performance and learning ability. An experiment from the University of Dusseldorf showed that catnaps lasting just 6 minutes improved memory recall and memory processing (J Sleep Res 2008;17:3-10).

Chiropractic and Overall Health

Scientific research suggests that chiropractic care improves the body's immune response, which may lead to superior health overall. Researchers speculate this phenomenon is regulated by the nervous system's response to the chiropractic adjustment.

One particular study looked at the effect of chiropractic adjustments on specific white blood cells known as polymorphonuclear neutrophils, or PMN for short. These PMN's help the body destroy unhealthy cells. The study revealed that PMN's were more active in adults that had been adjusted by chiropractors. (J Manipulative Physiol Ther 1991; 7:399-400.)


Suffering hip pain due to osteoarthritis? Good news! Chiropractic can help!

If you're experiencing persistent pain that worsens with running, you need chiropractic care. A recent study found that chiropractic care combined with heat therapy, has an impressive track record at alleviating the symptoms of Osteoarthritis. According to the Journal of Manipulative Physiological Therapy, utilizing chiropractic care and heat leads to "pain reduction that occurs more rapidly and to a greater degree, as well as range of motion increases that occur more rapidly and to a greater degree."
(Journal of Manipulative Physiological Therapy 2006;29:107-114)

Chiropractic and Migraines

Studies have shown that chiropractic manipulation can help alleviate migraine headaches. An analysis involving 127 participants with migraine headaches, 83 were treated chiropractic care over a 2 month period while the others were not.

At the end of the 2 month period, the patients that received chiropractic care "showed statistically significant improvement in migraine frequency, duration, disability, and medication use when compared with the control group." (Journal of Manipulative Physiological Therapy 2000; 23:91.)

Allergy Exposure

Worried about your kids developing allergies? As weird as it may sound, early exposures to infections may help protect against future allergic diseases!
A study done in 2004 pooled data on 835 children from birth to age 1 and then followed up with the same children when they were 6 or 7 years old. Of the children who had not experienced a fever during their first year, 50% had developed allergic sensitivities. However, of the children that suffered two or more fevers during infancy, only 31.3% exhibited allergic sensitivity!
(Journal of Allergy Clinical Immunization. 2004; 113:291-296).

Breathing is Important!

Did you know that breathing techniques can actually boost brain power?! Studies show that just 30 minutes of unilateral (one side at a time) forced nostril breathing- a yoga breathing technique called "breath of fire" -can boost cognitive performance.The trick is to take rapid, shallow breaths through one nostril. In a study published by International Journal of Neuroscience, 51 undergraduate students, "had significantly enhanced spatial task performance during left nostril breathing in both males and females."
So, relax, take a breath, and live a higher quality of life!

Ankle Sprains

One of the most common orthopedic injuries is the ankle sprain. Many of us have experienced the common inversion sprain while being active. An ankle sprain involves the ligaments of the ankle joint whereas an ankle strain involves the tendons and muscles of the ankle. When the ankle ligaments are stretched beyond their normal limits, a sprain ensues.

Chiropractic care is very effective and beneficial for healing standard ankle sprains. In fact, it may be even more effective than standard ultrasound therapy!

In a study published in the Journal of Manipulative Physiological Therapy, researchers divided 30 patients with ankle sprains into two groups. The first group of 15 received ankle adjustments while the second group of 15 received ultrasound therapy. After 8 sessions spanning 4 weeks, the chiropractic group showed a greater reduction in pain as well as an increased ankle range of motion and function when compared to the ultrasound group!

Chiropractic and Depression

Vertebral subluxations may be related to depression. In one report found in the Journal of Vertebral Subluxation Research, a 46-year-old man sought chiropractic care during his third bout of depression. The patient's medications caused him side-effects such as dizziness, muscle weakness, and insomnia while his depression caused him neck pain, low back pain, anxiety, and fatigue.

During his chiropractic exam, the patient's doctor of chiropractic found multiple vertebral subluxations and performed specific chiropractic adjustments to correct these vertebral subluxations. Throughout his care, the patient routinely filled out well-being assessments. By the end of his care, the scores of his well-being assessments had improved! The researchers concluded: "The progress that has been documented with this man suggests a connection between the correction of vertebral subluxations and increased wellness and quality of life."

Office Yoga

If you work at a desk for most of the day, consider doing two or three of these poses every hour or so to keep your day interesting and to keep you moving and alert.

5 Office Yoga Poses (That Won’t Freak Out Your Coworkers)

Six Stretches to Do at Work