Stress Management

Do you often feel overwhelmed and stressed out?  When you are stressed, your body responds by making hormones that speed up your heart.  This usually results in faster breathing and also bursts of energy, which is called the fight-or-flight stress response.

Feeling stressed is normal and sometimes even useful.  Stress can help you work hard or react quickly.  However, if stress happens too often or lasts too long, it can have negative impacts on your health.  Stress is liked to headaches, upset stomach, back pain, and trouble sleeping.

What can you do about stress?  Check out the following stress management techniques:

  • Find out what is causing stress in your life.
  • Look for ways to reduce the amount of stress in your life.
  • Learn healthy ways to relieve stress and reduce its harmful effects.

Massage Therapy is also a great way to relieve stress. Massage therapy has proven to boost energy and increase concentration.  “Massage therapy can be effective for a variety of conditions, including arthritis, lower back pain, insomnia, headaches, anxiety, circulatory problems, and recovery from a sports injury,” says Mary Beth Braun, President of the merican Massage Therapy Association (AMTA).  To read more about massage therapy for stress relief and much more, click here.

For more information about stress management techniques, contact the Lavanga Group today!

Lack of Sleep Can Impact Body Weight and Metabolism

New research has been presented at the annual meeting of the Endocrine Society suggesting that losing just a half an hour of sleep can have a long term impact on body weight and metabolism. The study consisted of 522 patients who had recently been diagnosed with type 2 diabetes. The participant’s height, weight, and waist circumference were measured and samples of their blood were also taken to analyze insulin sensitivity. The participants were then required to keep weekly sleep diaries, from which their sleep debt was calculated.

Those who had weekday sleep debt were identified to be 72% more likely to be obese, compared with those who had no weekday sleep debt. By the six month follow up the link between sleep debt and obesity and insulin resistance was found to be significant. It was calculated that for every 30 minutes of weekday sleep debt there was an associated 17% increased risk of obesity and 39% increased risk of insulin resistance.

The study suggest that future strategies designed to combat metabolic disease should also consider sleep and other factors affecting metabolic function.

Lead Professor Shahrad Taheri notes that, “sleep loss is widespread in modern society, but only in the last decade have we realized its metabolic consequences. Our findings suggest that avoiding sleep debt could have positive benefits for waistlines and metabolism and that incorporating sleep into lifestyle interventions for weight loss and diabetes might improve their success.”

If you are experiencing pain from lack of sleep, contact Lavanga Chiropractic today to find out how they can help!

Sleeping Position and Back Pain

Many people have trouble falling asleep at night.  For people who often have backaches, falling asleep can be extremely difficult.  To help prevent or reduce back pain, there are certain sleeping positions that are better than others.

Good Sleeping Positions:

  • Sleep in a neutral position.  In other words, do not arch your back too much and do not keep it completely flat.  If you prefer to sleep on your side, try placing a pillow between your knees.  This will help keep your top leg from falling over your bottom leg.  If you prefer to sleep on your back, place a pillow under your knees.
  • Try to sleep on your back.  Research shows that this is the best sleeping position to prevent neck and back pain.  Sleeping on your back helps to maintain the neutral position discussed above.  This sleeping position also helps to reduce acid reflux and minimize wrinkles.
  • The next best sleeping position is on your side.  This will help to prevent neck and back pain.  Sleeping on your side can benefit your overall health.  This sleeping position reduces acid reflux and snoring.  By sleeping on your side your spine stays elongated.  It’s also the most recommended sleeping position for women during pregnancy.

Bad Sleeping Positions:

  • Try not to sleep in the fetal position.  This sleeping position is not good for preventing neck and back pain.  The fetal position is especially bad if you have an arthritic back or joints.
  • The worst sleeping position is the stomach position.  If you are trying to avoid neck and back pain, do your best to avoid sleeping on your stomach.  This position puts pressure on joints and muscles, which makes it very difficult to maintain a neutral position.

If you are experiencing back pain, contact Lavanga Chiropractic to schedule an appointment today!

Sleep and your Mattress

Getting the right amount of sleep is important to our health.  In fact, a lack of adequate sleep over time can lead to a shortened lifespan.  In general, adults should get eight ours of sleep per night.  Many people believe that the need for sleep declines with age, however this is false.  Adults may be able to function with as little as six hours of sleep per night, but it is not recommended.

Sometimes falling asleep can seem impossible. One of the leading causes for sleepless nights can be attributed to your mattress.  In a four year-study, more than 16,000 nights of sleep were evaluated on 128 subjects.  This study looked at how different support levels of mattresses impacted the following: sleep, pain and daytime functioning.  This study by Research Triangle International and Drs. Andy Krystal and Jack Edinger from Duke University, found that even small differences in mattress support (soft, medium, firm) correlated with changes in sleep and pain.  The study revealed that mattresses really do matter when it comes to sleep.

Memory foam mattresses have been known to provide advanced comfort and support while sleeping.  However, this foam does not breathe well, which means it warms up with more exposure to your body heat.  Tempflow is a visco-elastic memory foam mattress that uses patented airflow circulation technology.  This technology allows your body heat to ventilate out of the mattress, while cooler air can flow through the layers.

To find out more information about Tempflow, contact Dr. Dan at the Lavanga Group today!

Exercise Improves Quality of Life

The American Heart Association recommends at least 150 minutes of moderate activity each week.  One way to accomplish this is to workout for 30 minutes at least 5 days a week.  Exercise helps to boost mental wellness, improve physical wellness, and prolong your optimal health.  Engaging in physical activity helps to improve your overall quality of life and also helps encourage you to spend some time outdoors!  Finding an exercise that you enjoy can be difficult. One way to overcome this battle is to make exercise enjoyable!
Are you looking for a day filled with motivation and inspiration?  Join Lavanga employees in the Wounded Hero 5k on June 13  at 10:00am!
The Annual Wounded Hero 5K is an event located in Warminster Pennsylvania to bring the community together in a show of support for our nations wounded Heroes.  This fun filled patriotic family event includes the 5k, The Manion Mile walk, face painting, balloon clowns, moon bounce, food and live entertainment and most importantly our wounded Heroes as guest speakers!  All proceeds raised from this event will go towards Operation Ward 57‘s Honor & Courage Program.  For more information about the Wounded Hero 5K, click here.
Contact Lavanga Chiropractic to help be apart of the walk!

Resistance Bands Strengthen Muscles

Resistance bands provide an inexpensive, safe, and effective workout.  They are frequently used in physical therapy, however, they can be used as an exercise tool for people of all ages.  Johns Hopkins Medicine states that using resistance bands is “one of the safest methods to increase bone strength and help prevent osteoporosis.”  Resistance bands are a great weight-bearing exercise that can help strengthen and tone your muscles.

A major benefit of resistance bands is their versatility.  You can exercise your whole body with resistance bands!  The bands can be used for many different exercises and do not require you to change weights like other exercise equipment.  Another added bonus of these bands is your ability to take them with you wherever you go!  If you travel frequently these bands won’t take up space in your luggage.  These bands also provide you with a safe workout.  You won’t have to worry about dropping any weights on your feet.

These bands also provide you with a great way to deepen your stretch and increase your flexibility.  You can use these bands to stretch your hamstrings, inner thighs, hip, upper back, chest, quads, and sides.  To learn how to properly do these stretches using resistance bands, check out this site.

To find out which exercises can help improve your health, contact Lavanga Chiropractic today!

The Health Benefits of Walking

With today’s fast paced lifestyle and culture, it is sometimes easy to miss out on the simple things in life that will have a positive effect on your health: meditation, yoga, healthy eating and most importantly walking.  Most of us walk in some way, shape or form every day.  We walk to and from the car, around the office or at work, around the house – but do just as many of us walk for our health?  Some people take walks to clear their heads and have some alone time while others take group walks to catch up with friends or family as a way to stay in touch!

Walking has many positive impacts on your health and well being that have little to do with weight.  Taking a daily walk, even as slow as two miles per hour, can improve heart health and cardiovascular endurance!  The average adult is suggested to require 10,000 steps per day – minimum.  This seems like a LOT of work; however, taking a stroll at your lunch hour at work can take up a large chunk of those steps!  Most smart phones are even compatible with apps to track these steps.  Maintaining good posture during these walks will also improve your muscles required to maintain good posture while sitting and other non-walking activities!

For those who aren’t used to a more aggressive exercise regimen, walking is a great place to start!  Take the time you need and the pace that is (not too) simple for you and get started.  As with all exercise, consult with your doctor prior to starting a new regimen.  Contact Lavanga Chiropractic today to assist with your plan today!

Benefits of Personal Training

Sometimes getting motivated to exercise feels impossible.  If you are struggling to reach your see results, a personal trainer can help you develop the right workout plan to meet your goals!  Personal trainers provide endless benefits to your health!  Personal training is great for if you need help losing a few pounds, toning your arms, flattening your stomach, learning new exercises, and so on.  Seeking out a personal trainer means that you are ready to make a commitment to your health and fitness.
The following are just a few ways personal training can benefit you!
  • Getting started.  Half of the struggle is starting to workout.  Personal training will help you get started and develop an exercise routine that is tailored to your fitness goals!
  • Learn proper technique and form.  Personal training allows you to learn how to properly do an exercise.  This benefits your health in the long-term and helps to prevent potential injuries.
  • Achieve your goals.  If you are striving to reach significant fitness goals, personal training will help keep you on track!

If you are interested in personal training, try out a trainer, look for qualifications and style, search online, and ask yourself how well they teach.

Personal Training is now available at Lavanga Chiropractic!  Call (215) 364-1112 for more information!

Back Pain Related To Lifestyle

According to WebMd there are several possible causes of lower back pain that relate to one’s lifestyle. Maintaining a healthy weight is imperative for your health. Carrying around those extra pounds puts added stress on your joints. What can you do today to improve your health? Maybe take a walk for 15 minutes, drink more water, and/or try getting an extra half an hour of sleep.

Cigarette smoking is known to increase the likelihood of lower back pain. Patients with a history of alcohol abuse or depression are four times more likely to suffer from back pain. Are you struggling with managing your emotions? Have you had some setbacks and are having a confidence crisis? Everyone needs help sometime. Do something today to improve your situation. There is no shame in asking for help. Building consistent healthy habits daily impacts how you feel and many times it helps transform other areas of your life. Start one small healthy change and implement it daily. Then slowly start adding to your daily activity to take care of yourself.  This study just reiterates another way how having healthy habits impacts your body. What you do daily take care of yourself stay connected with your values helps transform your life.

If you or someone you know is suffering from back pain it is important to get help from a professional. Call Lavanga Chiropractic today.

Shoes Can Cause Back Pain

Feet are the foundation of the body.  Wearing shoes that don’t give proper support could contribute or even cause lower back pain.  To avoid nagging back pain, it’s important to try and find footwear with that have extra cushioning.  It may also be helpful to use insoles or inserts to help provide extra support.

One way to avoid back pain is to replace your sneakers when you notice that they aren’t providing enough support.  If you run or jog regularly, make sure to invest in a high-quality pair of athletic shoes.  By investing in a more supportive shoe, you’ll be able to get more use out of them and benefit from the extra cushioning.

Another shoe that throws off the alignment of the body are high heels.  When wearing high heels, you’re not walking in a natural position.  This can cause stress and strain on the lower back.  It is recommended to wear lower heels when possible.  Another way to avoid the strain caused by high heels is to limit the duration you wear them.  For example, while walking to-and-from work, wear your sneakers and switch into your heels when you arrive at the office!

Flip-flops are a less supportive shoe that can lead to stress and strain on joints and tendons.  In fact, wearing flip-flops for a long period of time can cause arch pain, heel pan, ankle pain or knee pain.  Flip flops are ideal shoes for the summer, but if you know you’ll be walking long distances, try to wear your sneakers!

To find out more information about how your shoes can have an impact on your back pain, contact Lavanga Chiropractic!