Body

Light Therapy: Benefits of Vitamin D Lamps

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Optimally, everyone should get at least 15 minutes of sun for three days a week to be in good health. Unfortunately, those that do not live near the equator may not have access to that amount of sun throughout the year. And in today’s busy climate, very few have the time to get into the sun enough to meet recommendations.  Light therapy is a great way to get the Vitamin D we need.  You may wonder how the sun is linked to vitamin D so here is a simple explanation. The sun’s UV radiation helps vitamin D precursors in the body to be converted into a usable form.

Why Do We Need Vitamin D?

 

Vitamin D is necessary for strong bones and can combat Seasonal Affective Disorder (SAD), which includes emotional and physical changes due to change in seasons. Lack of vitamin D may also lead to several complications in the body, including rickets, a reason why you need an alternative source of Vitamin D especially when sun exposure is low. An excellent way to always ensure you get Vitamin D is by using vitamin D lamps.

Vitamin D Lamps for Light Therapy

Vitamin D lamps are sun lamps used for phototherapy. They are fluorescent lamps that produce high-intensity ultraviolet-B (blue) rays. These rays trigger vitamin D production in the body. Here are the benefits of using a Vitamin D lamp:

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  1. Provides you with vitamin D during the winter season, a season when there are less available foods containing vitamin D
  2. Gives you a refreshed morning- Even with no sunrise, you get to experience ‘sun’ for a few hours in the morning.
  3. Boosts vitamin D deficiency as researchers have found that it can significantly increase serum Vitamin D levels even more than when using other supplements.
  4. Great for those who have problems using oral supplements due to side effects such as inflammatory bowel disease and cystic fibrosis.
  5. Improves sleep in people struggling with insomnia. Helps regulate melatonin, allowing the body to control the sleep-wake cycle.
  6. Helps ward off seasonal depression by regulating the serotonin which relays signals to the brain and enhances your mood.
  7. Phototherapy is used to treat people with dementia and Attention Deficit Hyperactivity Disorder (ADHD).
  8. The vitamin D lamps are adjustable and can be placed in any position. They are also portable hence easy to carry when travelling. This means that you can get your Vitamin D anywhere, anytime.
  9. Helps boost vitamin D facilitating the absorption of calcium in the body, promoting healthy bone growth and reducing the risk of related health conditions such as rickets.
  10. Helps modulate the immune system, regulate gene and cell growth, prevent frequent infections, and promote fast wound healing

Vitamin D Deficiency

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With the following signs and symptoms, you could start phototherapy with guidance from your healthcare practitioner.

• Fatigue and muscle weakness
• Bone and joint pain
• Slow wound healing
• Frequent infections

Tips when using a vitamin D lamp for light therapy

• Position the lamp 2-3 feet away from where you are to allow better concentration and dispersion of the light.
• Start with 30-40 minutes per day. If you don’t see changes, increase to an hour.
• Be consistent with your light therapy to see the above health benefits.

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Bottom line

With a Vitamin D lamp, you can still get the right amount of Vitamin D that your body needs even when there is reduced sun exposure. Get yourself a lamp and say goodbye to insomnia, seasonal depression and other related conditions. Always consult with your health practitioner, especially if you have any underlying health conditions, to know the right Vitamin D lamp to purchase.

Resources

• https://www.chicagotribune.com/news/ct-xpm-2008-05-10-0805090323-story.html

• https://www.chicagotribune.com/consumer-reviews/sns-bestreviews-health-the-best-light-therapy-lamp-2020-20200813-wdbrnaby6ff2bazsu7mbhsixxm-story.html

• https://www.chicagotribune.com/consumer-reviews/sns-bestreviews-health-8-products-that-will-combat-seasonal-affective-disorder-20190108-story.html

• https://health.clevelandclinic.org/are-sun-lamps-best-to-improve-your-winter-mood/

 

Arthritis: Natural Remedies

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inflammation, foods that cause inflammation, bladder inflammation, heart inflammation, what is inflammation, how to reduce inflammation in the body fast, inflammation diet

 

Joints do not age the same way that people do. Joints can age due to overuse, also known as wear and tear. In the United States, 23% of all adults—over 54 million people—have arthritis. About 24 million adults are limited in their activities from arthritis, and more than 1 in 4 adults with arthritis report severe joint pain.

 What Does Arthritis Pain Feel Like?

 “Arth” means joint, and “itis’ means inflammation of. It makes perfect sense that arthritis is the inflammation of the joint. It is not a specific type of pain or disease like many might think. The joint swells and is red and hot. When this swelling occurs over a long period of time, pressure is created, which then causes pain. If it is left alone, the joints are damaged and destroyed over time.

 Can Arthritis Happen Suddenly?

Pain and stiffness in and around one or more joints are common symptoms. Depending on the type of arthritis, symptoms can develop suddenly or gradually over time. Symptoms may come and go or persist over time.

 What Are the Early Signs?

Symptoms of can include…

  1. Joint pain, tenderness, and stiffness.
  2. Inflammation in and around the joints.
  3. Restricted movement of the joints.
  4. Warm red skin over the affected joint.
  5. Weakness and muscle wasting.

The Three Most Common Types

  • Osteoarthritis the most common form.
  • Rheumatoid arthritis is an autoimmune disease, which means that the immune system attacks parts of the body—especially the joints.
  • Psoriatic arthritis affects the skin and joints.

What Can You Do to Naturally Treat Arthritis?

There are numerous approaches to arthritis treatment. It can include:

  1. Chiropractic care,
  2. Diet reduction of foods known to increase inflammation in the body,
  3. Nutritional supplementation,
  4. Acupuncture,
  5. Exercise, and
  6. Weight management.

arthritis, psoriatic arthrits, Rheumatoid arthritis

Can a Chiropractor Help Prevent Damage with Arthritis?

 Chiropractic care is a great option to manage pain that comes with having arthritis. It is a safe, nonsurgical, natural alternative to pain treatments. Chiropractors are skilled in detecting and correcting misalignments and joint issues with gentle and specialized adjustments.

Chiropractors work with the joints of the spine and extremities. When inflammation is present in the body, certain chemicals are released by the body and it starts to deposit calcium in the joint, causing bone spurs and other problems that cause the joints to break down.

We will be the first to admit that arthritis cannot be cured, even by chiropractic intervention. What we can do is prevent the damage arthritis creates. If a joint is fixated and out of alignment, it is not working the way it should. The stuck or uneven surfaces will begin to grind. This grinding causes inflammation, leading to arthritis, and if left untreated, joint damage results.

arthritis, psoriatic arthritis, rheumatoid arthritis

The Crucial Time Frame

If we can allow for proper alignment and function, we will have stopped the process that can cause the arthritis in the first place. Studies show that when a joint is stuck for seven days or longer, it causes microtears in the disc. These tears mean the disc is breaking down and decaying, thereby causing arthritis.

We will make sure your joints are never fixated for more than those crucial seven days, preventing deterioration. We suggest arthritis patients see us regularly, and we will make your personalized recommendations for care after thoroughly assessing your case.

Top Supplements to Help Treat the Pain

  1. Curcumin (from turmeric root) Evidence suggests the turmeric root has anti-inflammatory properties. …
  2. Vitamin D. If you have arthritis pain or are at high risk for arthritis, your nutritionist may recommend a vitamin D supplement. …
  3. Omega-3 fatty acids. …
  4. Glucosamine and chondroitin sulfate.

arthritis, psoriatic arthritis, rheumatoid arthritis

 In the Kitchen with Arthritis:

 Foods that are known to cause inflammation are best to be avoided, some include …

  • Processed foods. Avoid processed foods, such as baked goods and prepackaged meals and snacks.
  • Omega-6 fatty acids.
  • Sugar and certain sugar alternatives.
  • Red meat and fried foods.
  • Refined carbohydrates.
  • Cheese and high-fat dairy.
  • Alcohol.

 

Fibromyalgia Pain: Combat the Cold

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Fibromyalgia pain

Fibromyalgia-what is it?

Fibromyalgia is a condition characterized by widespread musculoskeletal (muscle and bone) pain accompanied by fatigue, sleep, memory and mood issues. It can have a complex collection of symptoms that can include muscle, tendon, and ligament pain; fatigue; multiple tender points; and depression. Cold weather can make these symptoms worse and it can be felt deep in the bones, tightening the joints and cause a feeling of achiness.

Why is Fibromyalgia pain worse in winter?

While winter is a season that brings balance to all living things and prepares the earth for creatures to enjoy when spring arrives, it’s not the case for everyone. For some, winter means more difficulties, aggravated pains, mood disorders, cognitive dysfunction (fibro fog), and stress. The flare-ups in symptoms are widely associated with cold, damp days and a drop in barometric pressure. So, how and why does cold weather aggravate pain for people with fibromyalgia?

 

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When a patient gets chilled, it can be extremely hard to warm back up. The cold seems to penetrate bones and cause muscles to contract; therefore, triggering chronic pain. According to medical science, a potential reason for aggravated pain and fatigue is abnormally high numbers of hypersensitive sensory nerves in the nervous system. The hypersensitized central nervous system for people dealing with fibromyalgia pain misinterprets cold as a pain signal. This misinterpretation tends to increase the pain and provoke other symptoms like fatigue, forgetfulness, decreased concentration, and sleep disturbances. Even with these claims, scientists are yet to find a viable and robust association between cold weather and pain in fibromyalgia.

Despite some researchers claiming there is no direct link between cold weather and fibromyalgia symptoms, most patients tend to experience the worst during colder months. Health professionals claim that the worsening of fibro symptoms is likely due to the fact that people tend to be less active during the winter. Lack of exercise can result in physical de-conditioning, translating to intense pain and fatigue.

According to Dr. Robert Bennett, worsening fibro symptoms can also be triggered by other pre-existing conditions. He identifies the conditions as co-morbid and co-existing conditions.

  • Co-morbid conditions: These are unconventional co-existing disorders that tend to occur often alongside other medical conditions; therefore, making the situation worse.
  • Co-existing conditions: These are medical conditions that co-occur in a patient without any significant co-morbidity relevance. Primarily, co-existing conditions weaken the immune system making other disorders seem more prevalent.

Dr. Robert suggests that patients should keep an eye on other disorders when diagnosing and treating fibromyalgia. Some co-existing and co-morbid conditions also tend to be affected by cold weather, making the situation severe.

Fibromyalgia often co-exists with other conditions, such as:

  • Irritable bowel syndrome
  • Chronic fatigue syndrome
  • Migraine and other types of headaches
  • Interstitial cystitis or painful bladder syndrome
  • Temporomandibular joint disorders
  • Anxiety
  • Depression
  • Postural tachycardia syndrome

How can you combat the symptoms during winter?

Fibromyalgia patients need to improvise ways to stay warm and welcome anything to help keep the chronic pain and other fibro symptoms at bay. The good news is there are ways to weather the symptoms during the cold season!

 

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As scientists continue to study the disorder, people with fibromyalgia need to bundle up and avoid the winter chill. Here are some other tips to explore to get through the winter season:

  • Get quality sleep: remove any of your electronic devices from your bedroom, try to got to bed at the same time every night, don’t eat a heavy meal or drink alcohol before bed and avoid exercise right before bed.
  • Reduce stress: try yoga or meditation, don’t try to take on more than you can handle.
  • Eat healthy: certain foods can trigger symptoms so try to track those foods and cut them out of your diet. Common triggers can be sugar, gluten and dairy.  Supplementing with Vitamin D is also beneficial.
  • Light therapy: reduced daylight in winter can trigger depression which is often associated with Fibromyalgia.  Re-creating sunshine with a light box can help.

 

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  • Find support: there are many resources that can offer help.  Local support groups and online communities can be a great way to get the emotional support you need.

 

 

At Home Fitness: Expectations vs. Reality

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At Home Fitness

Why do we want to get fit at home?

Everyday we are challenged with the busyness of life: taking care of our families, going to work or school, taking care of our home, making time for friends, the list goes on. But how do we take care of ourselves? One vital component is physical exercise. The list of benefits is endless but, in a nutshell, it promotes strong muscles and bones. It improves respiratory and cardiovascular health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers. Exercise can help with your mental well being too. So now, how do we achieve these goals with at-home fitness?

What are your at-home fitness goals?

For those who have already begun the journey, the challenge right now may be how to get fit at home. For those just getting started, the additional challenge may be what to do, how to get started. For everyone, I think it’s important to remember the why behind what you’re doing. Setting goals- a vision for yourself will keep you on track.

 

How to get fit at home?

Everyone’s goals are different and most importantly we must remember to not compare ourselves to anyone else. The only comparisons we should be making is between workouts or within the goals you set out for yourself. We are all unique and therefore to compare yourself to someone else will be fruitless and frustrating. Write down your goals to help keep you on track and stay focused on your vision for yourself. In these times, when you’re trying to get fit at home, perhaps a different set of goals is needed because the challenge will be- how do I achieve my goals without the resources I had before the lockdown? Changing your goals, even if it’s temporary, is okay. If you’re used to working out at a gym where you had all the resources and equipment at your disposal, your challenge may be to let go of the goals you had set out for yourself pre-pandemic and setting new goals for your fitness at home.

How do I achieve at-home fitness?

If you already have equipment, great! But for some, the option of equipment may be out of the question because of lack of space or because buying equipment is too expensive. So, for cardiovascular fitness, walking, running or biking outdoors is a great way to work towards your goal. If can’t do any of these there are options like walking or running up and down a staircase (tip: gradually add weight to make it more challenging), or dancing to your favorite tunes. And, since you are at home you can check out the enormous library of online workouts that are geared to suit your needs and your goals without the use of equipment.

 

Fitness At Home

Strength training at home is achievable you just have to get creative if you want to use equipment. Ever thought of things like jugs of water, bags of rice, cans of food, or even kitty litter? Yes!! All these things can be used for weight training. I bet your wondering “I don’t have a cat so why would I buy kitty litter?” Well, along with doing yourself some good you can do your local animal shelter some good too! When you are back to your normal routine at the gym you can donate anything you don’t need.  Click here if you’re interested in building strength

But remember it’s not always the amount of weight that makes an exercise challenging or stimulates muscle growth. Using lighter weight correctly will cause that muscle to burn!! Try this, take a weight (whatever it may be) and really slow down the movement. There are a couple of ways to do this. If an average count for a bench press (for example) is 2 seconds up and 2 seconds down, then try a 4 second count up and 2 seconds down. Try the opposite or slow down the count for both up and down. The idea here is, to use a variety of counts to challenge your muscles AND always change it up. Your muscles have a memory so they will adapt quickly to an exercise. So, the goal is to change the way a muscle is challenged and if you can’t do it by increasing the weight you use because you don’t have that option then change the intensity of the exercise by changing the speed with which you do it.

There are a variety of strengthening exercises that just require your own bodyweight. And, believe me, when done correctly they are incredibly challenging. You can checkout examples of exercises online.

Fitness at Home – How do I get started?

If you are just starting on your  at-home fitness journey, the important thing to remember is to start out slow and build up. If you start out too aggressively chances are you will quit because you will be sore and feel horrible. Keep a journal so you can track your progress, be accountable and stay focused. Always start by a warming up. This could be a light walk or even dancing. A warmup will allow the blood to start flowing to the muscles and lubricate the joints in preparation for the demands you will be placing on your body. It is also a good idea to do some stretching before and after.

CBD For Fibromyalgia Relief

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CBD For Fibromyalgia Relief

Approximately 6% of the world’s population suffers from Fibromyalgia. Although there is no said “cure”, all hope is not lost. In fact, there are a variety of treatments and techniques currently being researched to help manage fibro symptoms and pain. Gaining in popularity is CBD oil for Fibromyalgia relief, here’s why.

what is fibromyalgia

Fibromyalgia – What is It?

Fibromyalgia is considered a chronic condition. It’s main symptom includes widespread musculoskeletal pain which is usually accompanied by:

  • Fatigue
  • Memory problems
  • Migraines
  • Insomnia

Those who suffer from this condition often have amplified sensitivity to pain. Some researchers believe it’s the result of an abnormality within the central nervous system affecting pain signals.

what is cbd oil

What Is CBD Oil?

Cannabidiol (CBD) is one of more than 120 cannabinoids that are extracted from the cannabis plant. This type of cannabinoid contains only a tiny amount of THC. As such, cannot result in a euphoric ‘high’ commonly experienced with using cannabis.

CBD is capable of interacting with receptors found in the endocannabinoid system (ECS). The ECS is a molecular signaling system that is responsible for enhancing wellness through the regulation of biological systems.

The ECS is associated with the regulation of a variety of physiological and cognitive processes such as:

  • Memory
  • Mood
  • Appetite
  • Inflammation

It’s easy to see why Fibromyalgia patients are so interested in learning more about the benefits of CBD.

Is Cannabis Effective for Fibromyalgia? Dr. Michele Ross

CBD Oil For Fibromyalgia

First, let’s be clear. CBD does not deal with fibromyalgia directly. Rather, it works by targeting multiple pain receptors that are located in the peripheral and central nervous system (CNS). In fibromyalgia patients, this pathway is usually distorted resulting in the amplification of pain.

Therefore, to understand how CBD helps in managing pain associated with fibromyalgia, it’s important to know how the human body perceives pain. When you experience sensory damage such as a cut or  burns for example, the peripheral sensory neurons (nociceptors) inform the brain. This in turn responds by making you feel pain.

How It Works

Cannabidiol works to reduce the pain. It does this by interfering with the action of serotonin receptors. These receptors usually influence pain as a result of the spinal processing of nociceptive information.

In addition, the activation of CB2 receptors in skin cells also contribute to the reduction of pain, inhibiting the reception of pain signals from nociception information.

Alternatively, your body produces an endogenous cannabinoid referred to as anandamide. This is responsible for suppressing pain initiation. However, there lies a problem. This cannabinoid is usually eliminated fast from the body by the enzyme known as ‘fatty acid amide hydrolase’ (FAAH).

This is where CBD comes in.  It eliminates this problem by inhibiting FAAH resulting in a slower rate of anandamide decomposition. The effect of this is further suppression of pain, giving relief to fibromyalgia patients.

What Does Cannabis Do? The Endocannabinoid System

Is CBD Really Effective For Fibromyalgia Pain?

CBD has been shown to make chronic pain associated with fibromyalgia more manageable. It does so by interacting directly or indirectly with pain receptors found in various sections of the body.

Cannabidiol also has the ability to influence the levels of serotonin and anandamide. It can also affect opioid receptors. All of which contribute to the reduction of pain.

As such, CBD is considerably effective in the management of pain resulting from fibromyalgia.  in fact, countless patients that have used CBD to treat fibromyalgia have experienced positive results.

Even though the compound does not treat fibromyalgia completely, it does a great job as far as reducing pain is concerned. Greater understanding is needed as to why CBD works better for some patients compared to others in terms of managing the symptoms of fibromyalgia.

cbd research

CBD For Fibromyalgia Research

Although CBD has been said to be effective in relieving fibromyalgia symptoms, it’s not exactly clear why it’s able to reduce fibromyalgia symptoms.

Additionally, there is also some confusion as to why the compound works so well in some people but not others. Nonetheless, research on this topic is still ongoing, and therefore, we can expect more conclusive information as time goes on.

Side Effects Of CBD For Fibromyalgia

Side effects of using CBD are rare however can include:

  • Changes in the liver enzymes that process drugs
  • Reduced blood pressure
  • Mood alterations
  • Becoming lightheaded
  • Sleepiness

These side effects are considerably rare. In fact, CBD is considered to have more positive side effects then negative. Especially when compared to ones experienced using prescription drugs. In addition, CBD is not addictive since it does not contain the compound that is responsible for the ‘high’ feeling.

how to take cbd

CBD For Fibromyalgia Treatment Options

There is an ever-growing market for CBD, and a large variety of options when it comes to getting CBD into the body in order to suit almost everyone.  The most common include:

  • Tinctures

    This option is easy, effective and ideal for patients who want a precise dosage. It involves placing oil drops under the tongue using a dropper, for fast absorption into the circulatory system.

  • Smoking Or Vaping

    Smoking CBD involves the flower of the cannabis plant or oil being burned to produce smoke. Vaping involves heating the oil to produce vapor which is then introduced into the body via one’s lungs. These two are the best options for those who are seeking immediate relief as the effects are usually rapid. However, vaping is considered to be the better of the two options as it lacks toxins that are created during combustion.

  • Topicals

    This option is the best for persons with skin conditions, joint aches, and muscular pains. It involves the use of balms, salves, and creams that contain normal skin ingredients that are infused with CBD oil. Topicals are usually applied to a site of infection or pain, to act specifically on that spot.

  • Gelcaps/Capsules

    This is the best option for those who are after accurate dosing. The capsules are available in different strengths. There is also a capsule option for vegetarians.

  • Edibles

    It’s also possible to consume CBD through edibles such as chocolates, delicious cake, gummy bears, and more. This option is best suited to those who feel that the taste of cannabidiol is too strong for them.

  • Intranasal

    A special spray bottle is used for breathing CBD oil into the nose. The thin mucosa then absorbs the oil, resulting in fast action.

  • Oromucosal

    For this method, the CBD is sprayed into the mouth and gums, allowing for quick absorption into the circulatory system.

Final Thoughts

Although anecdotal evidence from patients has shown that CBD can be used to manage fibromyalgia successfully, more conclusive research is needed. However it’s clear that CBD is considerably effective in helping to manage the pain associated with fibromyalgia.

Now, before using CBD for your fibromyalgia symptoms, be sure to talk to your physician for medical advice. Take time to research the differences in CBD products before purchasing. Also, start small and slow. You can always gradually work your way up to find the dosage that works best for you.

Benefits Of CBD

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CBD oil benefits

CBD oil benefits are now becoming mainstream. But what exactly is CBD oil and how does it work?

CBD oil is short for Cannabidiol and is found in the oils of the Cannabis plant species, including marijuana and hemp. Cannabis oil is the concentrated liquid extract of the marijuana plant, Cannabis sativa – sativa being the “euphoric” type of Cannabis. Similar to the herbal extracts, the chemicals in CBD oils vary depending on how the extract is made.

Many have worried that CBD oil will give you a “high” feeling which marijuana is believed to do. However that part of the marijuana is called THC which is not used in CBD oil.

Tetrahydrocannabinol (or THC) is the primary psychoactive compound in marijuana and usually what people search for when they want to feel “high”. But unlike THC, CBD isn’t known to cause psychoactive effects. So, if you want to avoid the “high”  but still want to feel the outcome, CBD oil is a good option. Especially for those just looking for the medical CBD oil benefits and effects of cannabis.

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All You Need To Know About CBD And The Therapeutic Use Of It

What is CBD? What is THC? Where does CBD oil come from?
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Wellness influencers

How Does CBD Oil Work?

Usually the method of extracting the oil from the plant for consumption is done using CO2; a temperature control applied to force concentrated CO2 through the plant. As such, the CBD molecules are confined from other plant nutrients and compounds. Thus avoiding ruining the final product, leaving a pure, distilled form of CBD which can then be put cautiously in food-safe oils.

All cannabinoids, including CBD, produce effects in the body by attaching to certain receptors. Our brains have specific receptors designed to accept cannabinoids, known as CB1 and CB2.

Such receptors are responsible for the consumption of cannabinoid molecules into your system. Resulting in psychoactive and immune responses corresponding with cannabis consumption.

When these receptors are activated within the body, serotonin and adenosine receptors are reached. Thus allowing your mood to enhance and regulate your central nervous system.  The brain can then suppress perceptions of pain and reduce stress on the mind and body.

CB1 receptors in the brain affect;

  • Coordination and movement
  • Pain
  • Emotions and mood
  • Thinking
  • Appetite
  • Memories and other functions

Whereas CB2 receptors are more common in the immune system which affect inflammation and pain.

how to take cbd oil

Ways To Take CBD Oil

There are many ways to take CBD. However, it’s important to note that the effects can vary from person to person. CBD oil is the most common form of taking pure CBD for medicinal purposes and is generally used for the purpose of either oral ingestion or through food.

Also, it can be consumed in a variety of ways which includes;

Examples include;

  1. Ingesting oil-filled capsules
  2. Eating edibles which is food infused with the oil
  3. Sprays and Creams which allows the oil to soak into your skin
  4. Vapes or Inhalation type of Pens which allows smokers to have a higher affect and get into your system quicker and are easy and quick to use
  5. Powders can even be used to mix into liquids such as protein shakes

However, the most commonly used method is with a Tincture.

A tincture allows you to easily distribute drops into your mouth or on food. A tincture may also help distinguish the bad taste. However the downside is that you cannot use it in a vape. It is not only dangerous when lighting up the oil but it also means constantly imbibing a small amount of alcohol whenever you’re trying to get your CBD. In addition, using a tincture can actually alter the quality of your food.

Click here to read more about the Dangers Of Vaping .

health benefits of cbd oil

What CBD Oil Benefits

First off, in addition to affecting the brain, CBD influences many body processes. Thus help to maintain a numerous amount of medical, neurological and physical conditions and appearances.

Secondly, CBD Oil can be used as an:

Moreover, help general conditions such as;

How CBD Oil Impacts the Body

https://www.youtube.com/watch?v=Ci96MlZHu04

Overall, CBD oil has been studied to prove the remarkable effects it has on people trying to maintain a healthy life. Whether from acne to glowing skin, or from back pain to being able to move more…CBD oil can help it!

How To Start Running And Avoid Injuries

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How To Start Running

Running is an activity that humans have been doing since the beginning of time. In the past, it was a means of survival similar to animals out running predator’s. Today, running is considered as a means to get healthy and stay active. Regardless to why you do it, knowing how to start running is so important. 

Many of us in our increasingly sedentary lifestyles, have forgotten how to run. Something that we used to do for fun on the school playground, and that our ancestors did daily in order to live, now fills us with dread and loathing at the mere thought of it. The phrase “Oh, I can’t run!” is one of the most common responses I hear when I tell someone that I am a runner.

Here’s the thing: Yes, you can run.

Of course you can run! Our bodies were built to do it. Your body has just gotten out of practice. In this article, I am going to coach you through how to start running again. Beginning with proper preparation all the way through to recovery afterwards. So let’s get running!

what muscles does running work

What Muscles Does Running Work?

This is a complex topic, so for now I’ll give you an overview so you know just how amazing it is for your body. 

Muscles Worked When Running

  • Abdominals (Abs)
  • Hip flexors
  • Glutes (aka your butt)
  • Quadriceps (front of the thigh)
  • Hamstrings (back of the thigh)
  • Calf muscles
  • Tibialis anterior (this muscle runs along the front of your shin)
  • Pereoneals (these run down the sides of your shins)
  • The back and shoulder muscles (from swinging your arms)

Not to mention your respiratory and cardiovascular systems, also known as your lungs and heart which also get an incredible workout!  Running, just like all cardio exercise, helps to keep those systems strong and healthy.

5 Running Tips for Beginners ? 5 Things I Wish I Knew about Running from the Beginning

How To Start Running Again

I am deliberately using the word again here, because whether you haven’t run since the last time you were forced to in grade nine gym class or you participated in your company 5k two years ago and haven’t tried again since, you used to “know how to run”. I’m just here to remind you. 

First of all, I highly suggest that you run outside as opposed to a treadmill. You will learn to run properly and develop the proper muscles better than on a moving belt that does some of the work for you. What’s more, is that running outside gives you better views and fresh air.

Secondly, check your shoes. You don’t need brand-new, top-of-the-line runners, but you don’t want to be running in sneakers that you’ve had for years, either. When buying new running shoes, your best option is to go to a running store (yes, they exist!) and ask someone who works there. They can assess your stride and recommend a shoe based on your body, your foot, and your running goals.

For more information on how to choose the best running shoes, click here.

how often should I run

How Often Should You Run?

The most important tip when starting to run again: Don’t do too much too soon.

If it has been months or years since the last time you ran, you can overdo it easily and end up injured, most likely shin splints. The easiest way to avoid this is taking things slowly and ensuring adequate rest. My suggestions for this include:

  • Running less than you think you’re capable of, and
  • Not running consecutive days

Running every other day, or three to four non consecutive days per week at the beginning, will allow your body to adjust, particularly your small muscles, ligaments, and tendons. They do a lot of work keeping you stable and take a huge amount of pounding when you are running, so give them the break they deserve. Once you have more experience, you can start adding additional days if you want to.

how many miles should i run a week

How Many Miles Should I Run a Week?

This is highly dependent on the person and what their baseline of fitness is. Some will be able to handle more than others, and that is perfectly okay. This is about you and your personal fitness journey.

That being said, not doing too much too soon is not just about the number of days you run, but also about how far you go each time. This is especially problematic for those who have a decent cardio base from other types of workouts. You may be physically capable of running 5k right off the bat, but it doesn’t mean that you should. As I said, you need to give your body a chance to get used to this new kind of activity.

Try going for time instead of distance, for example going out for a 20-minute run instead of a certain number of kilometers.

Once you have built up your endurance and are running steadily for 30 minutes or more, you can then consider adding more. Much of this magical number of miles is completely dependent on you, your goals, and your body. If you are training to run a 5k you will need to run less than if you are training for a marathon.

If entering races, particularly long ones, is something you aspire to do, then finding a running crew, coach, or online program is recommended to reach your goal.

Run Longer, Build Endurance: 3 Proven Ways to Improve Stamina

How To Build Running Endurance

At the beginning, you will want to take things slowly. The best way to do this is with a walk-run. This looks like this:

  • Week-1: Run for two minutes, walk for four.
  • Week-2: Run for three minutes, walk for three.
  • Week-3: Run for four minutes, walk for two.

For each run, you start and end with five minutes of brisk walking. Walking/running for 30 minutes. You should fit about five rounds in each run, with the idea of getting to 30 minutes of non-stop running in just 10 weeks.

Click here for A 10-week run-walk plan for complete beginners. You know your own fitness level best, so you will know what you are capable of. 

Once you are able to run for 30 minutes without stopping, you then want to increase your mileage by 5% per week, if running longer is your goal. This means you would run 31.5 to 32 minutes the following week. Then 33 minutes the next week, so-on and so forth. This seems conservative, however the goal is to avoid injury that could end up taking you back to square one.

how to run faster and longer

How To Start Running Faster

There is a quote you’ll hear many running veterans say about training to run faster:

“The only way to run fast is to run fast!”

Confusing, but if you really think about it, true. You can’t train to run a distance faster if you don’t spend time running fast! Many new runners just go out and try to push themselves to run their same neighborhood loop a little bit faster each time. While this will work for a little while, you will eventually plateau, and also get bored.

To run faster you need to do workouts. In the running world, workouts mean things like interval sessions, tempo runs, and fartleks. 

  1. Interval Sessions


    These are similar to a fartlek run, however are typically somewhat more structured and involve standing rest as opposed to active or jogging rest. Often you will see people doing intervals on a track. This could look like five to six times 400m (one lap of a track) with one or two minutes rest between each interval.

  2. Tempo Runs

    A tempo run is a longer, sustained effort at a higher pace. Typically these runs are paced at ten to twenty seconds slower than your goal pace. If you want to run 5km in 30 minutes, then your pace per kilometer would be 6 minutes. This means for your tempo session, your pace would be 6:15-6:20 per kilometer. This could look like a 10 minute jog warm up, 20 minutes of tempo pace, followed by another 10 minutes of cool down jogging for a total of 40 minutes.

  3. Fartlek

    Fartlek is a Swedish word that means “speedplay”. This is when you change up the pace during your run. For example, you start your run at a consistent speed for five or ten minutes, then you run faster for two, slower for one, faster for four, slower for two, and so on. You can make it up beforehand or make it up as you go. Sometimes you can use visual cues as well. This could be sprinting for the length of two telephone poles with one length jog in between, or running fast every other block of your neighborhood. 

Another great type of training to help build power and speed are hill repeats. Just as they sound, they involve sprinting up a hill, jogging back down, and repeating. 

All of these workouts would be part of a standard training plan, which will vary depending on your experience and your goals.

Proper Breathing While Running | How To

How To Breathe While Running

One of things that many people say when they first start trying to run is that they feel like they can’t breathe. It usually takes the first five to 15 minutes for you to regulate your breathing, depending on how fit you are. As you run more and improve your cardio, this will get easier.

In the beginning, remember is to relax: Focus on taking one or two deeper breaths every so often. Relax your shoulders and face. You are running, not dying. Your breathing will regulate after some time, and that will go faster if you aren’t panicking.

Breathing while running is not like breathing while weight lifting or doing yoga – you want to breathe to your full capacity, which may mean breathing in and out through your mouth. If you are trying to breathe in only through your nose, you will likely get a stitch in your rib cage area.

what to eat after a run

What To Eat After A Run

Everyone likes to make nutrition complicated, however just like Michael Pollan says:

  • Eat food
  • Mostly plants
  • Not too much

Food Means Real Food

Think items you would find on the perimeter of the grocery store, or those with less than five ingredients listed.

Mostly Plants

This means just what you think it does – vegetables! Try to eat a variety of colours, especially dark, leafy greens. For more information, click here to read, Are You Eating Enough Colour?

Not Too Much

Do not over-eat. Eat slowly, chew thoroughly, and stop when you are full (not when your plate is empty). If you are hungry again later you can eat more then.

Eat A Balanced Meal

  • A protein source
  • A carbohydrate
  • Vegetables
  • Plenty of water

Whether it’s cold or hot out, you sweat when you run and you need to replace that lost water. The micronutrients in vegetables will help combat the oxidative stress your body is under when exercising. 

The carbohydrates you take in will help to replace the glycogen stores you used while doing longer, sustained cardio. These are important for recovery, so that you can have energy for the rest of your daily activities and your next run.

Protein is important for rebuilding some of the muscle that you worked while running. This can be in the form of lean meats, beans and legumes, eggs, soy, or dairy products.

what to wear running

What To Wear Running

You are probably tired of me saying “it depends” but that’s the honest truth. Especially when it comes to the weather.

How to run in the heat versus what to wear for winter running are two very different things. However, the basics are somewhat the same:

  • Sunscreen (all seasons)
  • A hat with a visor
  • Lightweight, moisture-wicking base layers

From there you can change things up depending on your climate. You can add layers or take them away, as long as they are breathable and easy to run in. Avoid cotton for a base layer, as once it gets wet from your sweat you will get cold quickly in the cooler temperatures.

For the men out there, look for softer materials that won’t chafe your nipples. Also, those of us who want to wear shorts in the summer but deal with thigh chafing, put some vaseline in between your legs before heading out the door. 

Beyond that the main point is that you are comfortable. 

The Bottom Line On How To Start Running

We were all born to run and to move our bodies, you included. If you start slow and maintain a positive attitude, you’ll be amazed at how far your body can take you.

Happy running!

Importance Of Exercise During Pregnancy

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We all know that exercise is good for us, but you may not know the importance of exercise during pregnancy and how it benefits both mom AND baby. It is well known that exercise improves mental and physical health. But what about exercise during pregnancy? Exercise during pregnancy not only boosts the mother’s mental and physical health, but also has specific benefits for a healthy pregnancy, smooth delivery and faster postpartum recovery. What’s more, when a mother exercises during pregnancy, both mom and baby reap the benefits!

safe pregnancy exercises

Importance Of Exercise During Pregnancy?

Pregnancy imposes a lot of unique physical demands on a woman’s body. Regardless of your level of physical activity before pregnancy, there are many benefits to exercising during pregnancy for both mom and baby.

Benefits For Mom Include:

  • Improved physical and mental health
  • Reduced discomfort
  • Higher incidence of vaginal delivery
  • Lower incidence of: excessive gestational weight gain, gestational diabetes, gestational hypertensive disorders, preterm birth, and Cesarean birth
  • Faster postpartum recovery
  • Lower risk of postpartum depression

Benefits For Baby Include:

Furthermore, the benefits of maternal exercise during pregnancy extend beyond birth. This study discovered that babies whose mothers exercised during pregnancy had better motor skills than those whose mothers did not exercise during pregnancy.

Nutrition also plays a key role in maternal and fetal health during pregnancy. Click here for more information about pregnancy nutrition and supplements.

Study: Exercise During and After Pregnancy Increases Benefits of Breast Milk for Babies

How Often Should I Exercise During Pregnancy?

The American College of Obstetricians and Gynecologists recommends regular strength and aerobic training throughout pregnancy for women with uncomplicated pregnancies.

More specifically, the ACOG recommends 150 minutes of moderate-intensity exercise each week during pregnancy, aiming for 20-30 minutes each session. These guidelines apply to women of all fitness levels, though the type of exercise and level of intensity will vary. Furthermore, women who exercised vigorously pre-pregnancy can continue to do so during pregnancy.

Need some new workout gear to boost your motivation? Check out my post Pregnancy Fitness Essentials.

Best Exercises For A Healthy Pregnancy (And Beyond)

The following exercises will strengthen your body for a healthy pregnancy, smooth delivery and faster postpartum recovery. These exercises are safe to do in all trimesters for healthy women with low risk pregnancies. Although the importance of exercise during pregnancy is well documented, consult your doctor about what your individual exercise routine should look like during pregnancy.

Squats

Squats are an excellent exercise for strengthening your entire body, especially your pelvic floor. Many midwives and physicians recommend this exercise specifically to prepare for labor and delivery, and some women even give birth in this position! Try doing 3 (or more) sets of 25 reps 3 days a week, either with or without weight. If you are going to use a weight, it’s best to hold it at your collarbones to help with posture and balance.

Glute Bridges

Strong glutes are essential for maintaining a strong core throughout your pregnancy. Along these lines, having strong glutes will also help with lower back pain that is common in pregnancy. Glute bridges can be done in the supine position (lying on your back), with or without weight. However, exercises in the supine position can be uncomfortable for some women as pregnancy progresses. In this case, you can perform the exercise with your head and upper back elevated by a bolster/pillow, small exercise ball or bench. Perform 3 sets of 25 reps (or more!), 3-4 times per week.

Bird Dogs

This exercise strengthens the entire core unit and is a great way to ensure your core remains strong without having to do any crunches or planks, which can put unnecessary strain on a pregnant woman’s body. Bird dogs also help with balance, which is often compromised during pregnancy. Perform 2 sets of 10 reps (each side), alternating sides, 3-4 times per week.

Deadlifts

This exercise strengthens the powerhouse muscles of the posterior chain, or back-body. This is your go-to exercise to prevent back pain! Deadlifts can be done with a barbell, kettlebell or dumbbells; however, start with light weight if you are new to this exercise. Try doing 3 sets of 15 reps 2-3 times a week to strengthen the back and core.

Push Ups 

Push-ups are known for building upper body strength and muscle tone, but they also play a key role in core strength for a comfortable pregnancy. Plus, you’ll need strong arms to carry around a baby in a few months! Because this exercise becomes increasingly harder as pregnancy progresses, try doing push-ups on your knees, or with your hands elevated on a bench. Aim for 2-3 sets of 10 reps, 3 times per week.

Step Ups 

Step ups are a full-body exercise that will serve as both strength and cardio! It’s simple—all you need is your body and a step, bench or box. You can also hold dumbbells to make it even more challenging! However, because balance is compromised during pregnancy, make sure the height of your step, box, or bench isn’t too high. Perform 3 sets of 15 step ups on each leg 2-3 times per week.

Monster Walk 

During pregnancy, your hips and glutes can become tight and/or weak. Monster walks help strengthen these muscles to support your changing body and help with lower body discomfort that is common during pregnancy. You can vary the intensity of this exercise by varying the resistance band. When you step laterally, make sure to lead with your hip and knee in alignment, rather than the foot, to engage the muscles properly. Aim for 3 sets of 10 steps (each direction) 2-3 times per week.

Hydrants 

This exercise likewise strengthens the core, including the back and glutes. You can do this exercise with or without a resistance band to vary the intensity. Make sure you keep your hips and shoulders square to the floor, pressing evenly into the floor with both hands. Complete 3 sets of 15 reps on each leg, 2-3 times per week.

Band Pull Apart 

This exercise is the solution to poor posture and back pain that is common during pregnancy. With a light resistance band, squeeze your shoulder blades together to strengthen the postural muscles of the back. Make sure to engage your core and keep your knees soft so as not to strain your low back. Complete 3 sets of 25 reps, 2-3 times per week.

healthy pregnancy

A Healthy Habit For A Healthy Pregnancy 

I hope you now understand the importance of exercise during pregnancy and how it benefits both mom and baby. There will be times where exercising is the last thing you feel like doing, and that’s okay! Do your best to stay consistent while also listening to your body. Remember that exercise will both alleviate pregnancy discomfort and yield long term benefits. A regular exercise regimen that includes the above exercises will promote a healthy pregnancy, smooth delivery and faster postpartum recovery.

Now that you know the importance of exercise during pregnancy (and beyond), check out my post, 4 Types of Exercise For Your Strongest, Healthiest Body.

Text Neck Syndrome

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Chiropractors are reporting more cases of strain than ever before.  Commonly referred to as text neck, resulting from the overuse of today’s tech such as cell phones or tablets.  I often squirm when observing guests using their cell phones at my office.  They all tend to mimic this horrifying posture:

  • Flexed at the hip
  • Hunch-backed
  • Staring down at their mobile device (sometimes just inches from the screen)

I jokingly say that it’s just a matter of time before our bodies merge with technology and we transform into robo-humans.

Ideal Posture

First, allow me to clarify that I’m excluding individuals who suffer from specific spinal conditions.  Our spines are generally capable of handling certain loads and stresses without injury.  If not, we would all be suffering from some form of spinal damage each time we carried something heavy or engaged in activities requiring us to be in less than ideal postures.  However, this doesn’t mean that repetitive movements don’t have a detrimental effect on our spines long-term.  Rather that we are built to take on high amounts of physical stress.

Due to gravity, our bodies constantly endure downward stress on our spines.  This usually occurs without injury every day.  There is an argument to be made about what the “ideal” posture is to minimize the amount of stress on our spines.

For the purpose of this article, it’s important to note that the ideal curvatures of the spine are based on theoretical models that are published in reputable peer-reviewed journals. (1)

Click here for Exercises to Help Improve Your Posture.

How To Evaluate Your Posture

There are two simple ways to visualize your posture at home; the side and front.  From the side, draw a line (often called a plumb line) connecting your ear to your shoulder joint (AC joint) to the hip, knee and ankle.  Observe how these landmarks fall in line.

Next, observe your posture from the front.  Note any deviations left or right that you notice if you were to draw a line splitting your image in two through the middle.  Anything falling outside of the line would be considered “out of alignment”.  A health professional would analyze the effect that your posture has on your musculoskeletal system.

For more information consult a Chiropractor or Physical Therapist to have your posture assessed for a more detailed analysis.

Physical Proof

Research has been published on the health consequences associated with poor spinal or postural alignment.  Thoracic kyphosis (hunch-back syndrome) for example, has been associated with the following health concerns (2):

  • Impaired physical function,
  • Pain and disability,
  • Impaired pulmonary function,
  • Increased mortality

As a practicing chiropractor, I have seen first-hand the clinical benefits of reducing excessive curvatures in my office.  Patients who had their mis-alignment addressed have reported less aches and pains, improved breathing, better sleep, and overall improved physical function.

What Texting Does To Your Neck

How ‘Text Neck’ Affects Your Spine

As your head leaves the plumb line it effectively weighs more.  The effective head weight in some individuals can result in it weighing as much as 60lbs more than their natural head weight!  Can you imagine the consequence over time of that posture on our bodies?!  This leads to an increased demand on the soft tissues of your neck and back to hold the head in a forward position for an extended amount of time.

Obviously, limiting the amount of forward and flexed head posture to shorter duration’s helps to minimize the stress on your body.  Since our spines are resilient, it is able to withstand these movements under normal circumstances as stated earlier.  Otherwise, we would all be suffering from neck and back pain every time we used our mobile devices.

Reality Of Technology

This is the point at which we may start feeling the effects on our bodies.  Strain on our muscles, joints, discs and eyes are entirely possible if we are using technology for most of the day.  It’s also possible that we will ultimately feel the strain after having our head forward and flexed for a long period of time.  In my opinion, this is a learned behaviour and as such can be unlearned.  Therefore, try to limit your exposure to mobile devices for short periods of time.

But the reality is that technology and the applications that we are accessing on our mobile devices are highly addictive.  This causes us to keep our heads glued to our phones or tablets for an extended period of time.  Many cell phone manufacturers now include a timer with the newest operating system update in order to detail the amount of time you spend on your phone.  I would argue that these companies knew all along just how addictive their products were, as it was built into the design.

Posture Test

Tips To Implement Change

  • Limit your use of cell phones to help protect from text neck.
  • Pay attention to the metrics of phone use and see where most of your time is spent.
  • If social media is the culprit, assign a specific time during the day that you will check your news feed.
  • Get out of the habit of feeling “FOMO” (fear of missing out) when checking social media.
  • Set the notifications on your device to OFF no matter how many times the app reminds you to do otherwise. This way the device doesn’t rule over you and you avoid constantly checking your phone each time you receive a Like, Share, or Comment on social media platforms.

If after trying all these tips you still find yourself in pain, consult with a health professional trained to address your concerns. See a Chiropractor!  The master system controlling all your body’s function and healing is your nervous system.  It controls all your muscles, cells, glands, organs, and tissues.  Removing interference to your nervous system and addressing the underlying cause of your problem is the only way to truly heal.

Click here to learn more about your Nervous System – What Conventional Medicine Doesn’t Want You To Know.

 

References:
1. https://idealspine.com/cbp-research/
2. https://www.ncbi.nlm.nih.gov/pubmed/26378354

Chronic Neck Pain Solutions

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Neck pain is a common symptom suffered by the worlds population.  Studies have shown that in general, women suffer chronic neck pain more than men. (1) Literally everyone I know has experienced neck pain in their life at one point or another.  Believe me, they make it known to me at social outings.

However,  this story is about me and a nagging case of pain in the lower left side of my neck of 2 months duration.  Just typing out that sentence brings me back to that uncomfortable feeling.  Every day I woke up with this feeling and it never really went away.  I tried everything from massage to exercises and even multiple chiropractors.  Of all three interventions, I found certain chiropractic adjustments to be the most successful in eliminating the pain.

chronic neck pain

Daily Routine, Daily Neck Pain

Just like the movie “Groundhog Day” with Bill Murray, I would go to sleep, wake up and go through the pain all over again.  What a nuisance!  It wasn’t debilitating as I could still function rather well.  Anyone, reading this right now who has been in my position knows precisely what I’m writing about.  I’m sure it resonates with many readers.

People assume that since health professionals deal with these musculoskeletal problems daily with their patients, we take heed of the advice we provide.  In this case, I missed a very important question I ask my patients or they ask me during their care.

What Position Do I Sleep In To Avoid Chronic Neck Pain?

Typically, most individuals sleep in one of three positions.  On their back, side, or on their stomach.  I’d prefer patients sleep either on their back or on their side as it may cause the least amount of stress on your back.  Stomach sleeping appears to put the most strain on your back and neck so it’s the least desirable of the three sleeping positions.

Proper sleeping positions - Dr. Nenos on Hamilton Life

What Kind Of Pillow Should I Use?

The pillow market is saturated with options.  There is a variety of pillows out there that I could write a whole paper on the topic.  However, I would rather tell you how to choose the right pillow for your sleeping position.

Back Sleep Position

If you are sleeping on your back, you require a very thin pillow or no pillow at all. The reason behind this recommendation is that your spine needs to be in “neutral position.” Using a large pillow or several smaller pillows for example, would move your spine away from neutral into a flexed position and thus may cause strain.

A neutral spine is the natural position of the spine when its three curves (cervical, thoracic, and lumbar) are in proper alignment.  This is a very stable position for the spine to be in.  When it deviates away from neutral it can apply pressures to parts of the spine that may result in pain and discomfort.

Side Sleep Position

If your desired sleeping position is on your side, which happens to be my preferred sleeping position, a proper pillow keeping your neck in neutral position with another pillow in between the knees is ideal.  Here is a video demonstrating this side sleeping position with proper pillow support.

Stomach Sleep Position

Stomach sleeping places the most stress on the spine. However, a number of patients have expressed to me that it is the only position they are able to fall asleep in. Having uninterrupted sleep is important and vital for proper body functioning. I talk about the number of hours you need to achieve that in this TV segment.

Sleep deprivation is a serious problem affecting many people.  If sleeping on your stomach is the only position that allows you to fall and stay asleep, then I recommend placing a pillow under your stomach to minimize the pressure placed on your back.  If you want more tips,  click here to read Bedtime Woe’s? – 5 Simple Tips For Blissful Zzzz’s.

How To Find The Right Pillow - The Pillow Test

The Solution For Chronic Neck Pain

As chiropractors, we are tasked with finding the cause of a complaint and not necessarily treating the symptom itself.  In my case, I made the mistake of searching for symptom relief thus forgetting the fundamental principle of locating the cause of the problem that you are treating.  Chiropractors as well as manual therapists can help people address problems like this.  If you’ve tried to alleviate the pain on your own with little to no success, seek out help as we may be able to discover the cause of the irritation.

My clinic sells water-based pillows that allows the pillow to adapt to shifting sleeping positions.  Personally, I find this very beneficial for people that move around in their sleep.  Have you ever fallen asleep in one position and woken up in an entirely different position or part of the bed?  This type of pillow may be of help.

Water-based pillows are associated with reduced morning pain intensity, increased pain relief, and improved quality of sleep according to a study. (2) For more information you can visit my website and contact my office.  To watch a video on how to pick the perfect pillow, click here!

What Was The Solution To My Problem?

My pillow was too high for my neck position.  How could I forget! I  had placed too much water in the pillow which had shifted my neck position from neutral to a side-flexed position.  Add 6-8 hours of sleep in an awkward position and of course you will wake up with chronic neck pain every day!  Since correcting for that error and continuing to see my chiropractor regularly the change was almost instantaneous.

I hope you learn from this common and simple solution to waking up with neck pain.  For more information, click here for my  Top Ten Tricks To Get The Best Sleep EVER!

Reference:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489448/
2. https://www.ncbi.nlm.nih.gov/pubmed/9041902