September 2019 Health Newsletter

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Hi everyone,

The days are getting shorter and we will spend less time doing outdoor activities. Sometimes our sleep patterns can be affected by the change of seasons, decreased activity, and increased stress. New research reveals that frequent or chronic insomnia is linked to an increased risk of high blood pressure. People getting less than seven hours of sleep per night on a consistent basis are 27% more likely to have atherosclerosis, even though they have no symptoms. It becomes imperative to develop a nightly routine that allows you to unwind, mentally and physically, and to learn ways to manage your stress. One of my favorite stress management tools is deep breathing. The link below will provide you with a terrific video that will enlighten you about stress and teach you how to breathe deeply:

Give it a try and attempt to make it a habit that you perform throughout the day. Your stress level will decrease and you sleep will improve. I have extensive knowledge and experience in guiding individuals to make healthy lifestyle changes like these. Let me help you to live a healthier life. 

Speaking of shorter days, our need to supplement with vitamin D becomes more important as our direct exposure to sunlight diminishes. Vitamin D is vital to our physical health but new studies are revealing its impact on our mental health. Research shows that elementary age children with low vitamin D levels develop behavioral issues when they reach adolescence. Some conditions related to vitamin D deficiency include anxiety, depression, aggresive behavior, seasonal affective disorder (SAD), and autism. Perhaps this is why I don't recall very many of these disorders occurring when I was growing up. Could it be that we spent many hours outdoors (without SPF 50+), we had no electronics to hold us hostage indoors, and we ate much healthier with very little exposure to fast foods, processed foods, artificial sweeteners, etc? 

It won't be long before we are doing our fall cleanup. Please be sure to stretch before and after you work in your yard and pace yourself. You can't get it done in one weekend no matter how much you would like, so take your time and protect your back. Get adjusted before, during, and after your fall cleanup to ensure your spine is properly aligned and your nervous system is working at its peak. 

We have continued to expand our hours to accommodate your needs. Dr. Tollefson is available early mornings and we are both available during the day and into the evenings. We have created a new Ala Carte menu of choices for your chiropractic needs, allowing you a variety of services and prices with flexibility. Give us a call for details. I think you'll like the options available. 

Are you drinking enough water? We tend to drink less and less (no, coffee and tea don't count) water when the temperatures drop so it becomes more important to be vigilant and try to drink at least half your body weight in ounces each day. If you missed it, we started a water challenge by asking everyone who has come into the clinic to drink at least four 16 oz. bottles of water each day. We have been having fun with it and those participating have been reminded to drink more water by using bands on their water bottles to keep track of how many bottles of water they have drunk each day. Give it a try! I promise you will feel better. 

I hope you are enjoying our monthly newsletters, my biweekly emails, and frequent Facebook posts. Don't forget the News/Events page on my website ( and visit these sites often since I am always adding information. We welcome your feedback. Please forward them to your friends, family, and co-workers so they may learn the benefits of chiropractic care and the alternative choices you have learned by living a chiropractic lifestyle. As always, don't hesitate to call us if you have questions about your health. 

Don't forget to join us on Facebook for timely health-related articles and information. Like us on the homepage of our website to receive this information.

Have a wonderful beginning of autumn and enjoy the beautiful colors to come. 

Dr. Tracy


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Current Articles

» Orthotic Footwear
» A Little Exercise, A Longer Life
» Chiropractic Care Beneficial For Disc Herniations
» Sleep Longer For A Healthier Brain

Orthotic Footwear

Author: Tracy Andrews
Source: Foot Levelers
Copyright: Foot Levelers 2016

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A Little Exercise, A Longer Life

Individuals partaking in even just a small amount of low-intensity exercise are significantly less likely to die prematurely than their sedentary counterparts, according to researchers.  The findings come from examining data from 10 previous studies of more than 36,000 older subjects.  The evidence is becoming more clear – stop moving, and the risk of death increases significantly.  Being sedentary 10 hours a day increased death during the close to 7-year study by 48%.  Those that pushed their sedentary lifestyle to 12 hours a day nearly tripled their risk of death during this time frame.  The good news is that researchers found that literally any level of physical activity level was beneficial.  Thus, you don’t need to run a marathon or even run to reap the benefits.  Simply get up, get out and just move!

Source: BMJ 2019;366:l5051
Copyright: LLC 2019

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Chiropractic Care Beneficial For Disc Herniations

A recently published study has found chiropractic spinal manipulation provides beneficial effects for individuals with painful disc herniations. The study included 148 patients suffering from acute and chronic low back pain and leg pain with visible lumbar (lower back) disc herniations as seen on MRI. Patients were treated with chiropractic spinal manipulation - the most common treatment provided by chiropractors. Researchers reported significant improvements for all outcomes at all points of follow-up. At the 3 month mark, approximately 91% of patients were "improved" with 88% "improved" at the 1 year mark. Although acute patients improved faster by 3 months, 82% of chronic patients reported "improvement" with 89% "improved" at 1 year. Importantly, there were no adverse events reported from receiving their chiropractic care. If you are suffering from back pain, leg pain and/or have a known disc herniation, contact your local chiropractor for a consultation today.

Source: JMPT. Volume 37, Issue 3, March 2014.
Copyright: LLC 2014

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Sleep Longer For A Healthier Brain

Numerous sleep studies have been conducted to determine how sleep affects the human body and overall health. However, no studies have specifically looked into how sleep affects the brain in aging adults. In efforts to answer this question, Chinese researchers reviewed MRI scans, health questionnaires and cognitive tests on 66 Chinese adults over the age of 55. They then repeated this 2 years later and compared the data. Their findings indicate that those who slept less had more age-related brain shrinkage and an increased decline in cognitive performance. Sleep plays a crucial role in cellular repair and memory consolidation. Lack sleep and you’ll starve your body’s ability to heal, repair and regenerate. Researchers offered the following tips to those who struggle with adequate sleep - Avoid napping during the day, keep your bedroom dark and quiet, have a comfortable mattress, avoid alcohol and cigarettes, and avoid activities that excite your brain and body close to bedtime.

Source: Sleep. July 1, 2014.
Copyright: LLC 2014

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