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!

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!

Are you Lacking in Happiness?

According to research, happiness is, to a large degree, determined by your genes.  Psychology professor David T. Lykken, says that “trying to be happier is like trying to be taller.” We each have a “happiness set point,” he argues, and move away from it only slightly.

If you notice that your genes are lacking in happiness, try the following strategies to help you foster positive emotions!

  1. Make a choice to become happy.  Happiness is an achievement that takes effort!  Decide to choose attitudes and behaviors that will lead to happiness.
  2. Cultivate gratitude.  University of Pennsylvania psychologist Martin Seligman suggests performing a daily “gratitude exercise.”  Everyday, try listing a few things that make you happy!
  3. Foster forgiveness.  According to research, holding grudges can affect physical as well as mental health.  Let go of bitterness and resentment in order to embrace happiness.
  4. Counteract negative thoughts and feelings by making a commitment to think positive thoughts.  If you find this challenging, try practicing mediation, rhythmic breathing yoga, or relaxation techniques.
  5. Money cannot buy happiness.  Research shows that once income climbs above the poverty level, more money brings very little extra happiness.

Need help getting motivated? The Lavanga Group is here to help! Call (215) 364 3231 to schedule an appointment today!

Watch Your Life Change after Asking Yourself These Questions

Think an article listing 35 questions can’t make your life change?  Think again!  Jason Nazar lists simple questions that seem basic in every way; however, in succession, they will change the way you look at life in this article.  Using topics like self-awareness, happiness/piece of mind, perspective, influence/achievement & business/entrepreneurship, Nazar gets his readers to really dig deep into themselves to find out who they really are.

One of the deepest questions in this article is “If you weren’t scared, what would you do”?  Imagine your life without fear – it’s pretty powerful isn’t it!  How much would your life change if you weren’t afraid of going for a promotion, asking a girl out on a date, even speaking up for yourself.

Stay Motivated to Learn New Skills

Managers seek employees that have the ability to learn new skills.  As technologies continue to change, so do the way businesses operate.  It’s essential to be able to adapt to these changes and develop new skills.  By constantly learning, you’ll be able to prove to your managers that you are a valuable asset.  Trying to develop new skills each day can make learning exciting.  Pushing yourself to learn is not always easy.  Here are a few tips that will help you stay motivated to learn new skills:

  1. Start learning immediately.  Try not to procrastinate; it will only make it harder for you in the long run.  By starting now, you’re proving to yourself that you have all the power.
  2. Learn by observing.  By seeking inspiration from coworkers or online resources, you can learn new skills faster than trying to start from scratch.  Seeing someone perform a task or work through a problem can help you better understand the process.
  3. Do not give up!  Remember why you started and use this as motivation.  Even if you run into a setback or two, try your best to overcome these obstacles.  In order to learn new skills you’ll have to go through a trial and error process…don’t get discouraged.
  4. Take the time to celebrate your victories.  Learning new skills can be very difficult.  By rewarding yourself, you’ll be able to stay motivated to continue learning.

To find out more information about how you can stay motivated to learn new skills, contact the Lavanga Group today!

Cleanse and Detoxify Your Body for a Healthy New Year

Do you need to detox your body and cleanse for the new year?  You probably have heard of friends, family or coworkers talking about “doing a cleanse” and never really thought it was for you.  The truth is, it is a good idea to cleanse your body on a regular basis.

In today’s world, there are toxins all around you which leave your immune systems weakened and increase your risk of poor health.  A cleanse is a great way to detox your body and give yourself a clean slate to start with.  Upon completion of a cleanse, it is important to make healthier choices when it comes to your lifestyle and diet.

Some symptoms as simple as trouble sleeping are your body’s way of telling you it need a cleanse.  This link provides a quick description of if your body needs a cleanse, or to be detoxed, soon.

When toxins build up in the body, a range of symptoms can occur. Detoxing your system will help reduce the toxins that cause these symptoms and increase your general mental state and promote a feeling of well-being. Call Lavanga Chiropractic to find out more on cleansing, and our detoxification programs at 215-364-1112

4 Motivating TED Talks to Help You Keep Your New Year’s Resolutions

Spend less. Save more. Eat less. Exercise more. You know the drill. 2018 is almost upon us and it’s clean-slate time again. Time to write a fresh list of New Year’s resolutions – ones you’ll actually keep this time, the whole year through. Maybe.

See, it’s that last part that’s tricky: sticking to your resolutions. Some 40 percent of Americans make New Year’s resolutions, but only about 8 percent of us achieve them, according to a study by the University of Scranton.

Related: The 5 Most Popular TED Talks of All Time

To help you make good on your goals for 2018, whether you want to get physically or financially fit or both — or just to be a better, happier you all-around — these inspiring TED Talks will motivate you to stick to your resolutions and, hopefully, see them through. Best of luck and don’t give up! We’re rooting for you, too.

1. Emily Balcetis: Why Some People Find Exercise Harder Than Others

Every year at the start of January, millions of Americans pledge to shed extra pounds and, with hard work and determination, many do. Meanwhile, others don’t – yours truly included. By Valentine’s Day, as social psychologist Emily Balcetis points out in her thought-provoking talk, many already break their New Year’s weight loss goals. Then they feel defeated and give up.

Related: 4 Motivating TED Talks to Help You Bounce Back From Failure

You might think people don’t attain their ideal weight because they fail to plan and execute effective diet and exercise regimes. Or maybe it seems as though they’re too lazy and to get up off the couch and move. But Balcetis posits out that perhaps they simply harbor the wrong view of exercise. The less in shape a person is, she says, the more likely he is to perceive exercise as difficult. The trick is to change your attitude about exercise and to “keep your eyes on the prize.” Hyper focus on the goal in front of you, Balcetis suggests, not on how hard it is to achieve. Your attitude could really determine your altitude.

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Vitamins Provide Health Benefits

Taking your vitamins can be beneficial to your health.  Although we receive vitamins through the foods we eat, additional supplements can help increase your health.  Your diet may not provide all the essential nutrients that your body needs, so taking vitamins can help in a variety of ways.  Studies show that vitamins aid in the prevention of diseases such as heart problems, high cholesterol levels, eye disorders, and skin disorders.  For vitamins to work effectively, it is important to take them consistently.

Around this time of the year people are more prone to getting colds.  Taking Vitamin C regularly can help cure and even prevent the common cold.  In fact, research shows that when Vitamin C is taken daily, the length of a cold for an adult decreases by 8% and children who take the supplement daily shorten their cold duration by 14%.  Another supplement that is known to increase your brain health is DHA, otherwise known as omega-3.  Fatty fish contain omega-3 that can help improve overall health.  Studies have shown that DHA can help slow cognitive decline and help improve your memory.  The American Heart Association recommends eating fish like salmon, albacore tuna, lake trout, and catfish at least twice a week.  If you know your diet lacks these fatty fish, try taking fish oil supplements to get the necessary amount of omega-3.

The types of vitamins you need vary from person to person.  To find out what types of vitamins will best benefit you, contact the Lavanga Group today!

Yoga is for Everyone

Yoga is often linked to being an exercise for women.  However, everyone can benefit from yoga.  Those suffering from back, neck, joint, and muscle injuries find that yoga helps reduce their pain.  Studies reveal that those who practice yoga twice a week for eight weeks gain strength, flexibility, and endurance.  Yoga stretches your muscles and can also help relieve stress.

Try these poses to help minimize back and neck pain…

  1. Downward-Facing Dog: this pose is an excellent stretch to target your entire body.  Try to hold this pose for 5 to 10 breaths, and repeat about five to seven times.
  2. Child’s Pose: this stretch helps to elongate your back, which can really help you relieve stress.  You can repeat this stretch as many times as needed.
  3. Pigeon Pose: this is a bit more challenging for beginnings, but can be really helpful in stretching hip rotators and flexors.
  4. Triangle Pose:  this is an excellent pose to help you strengthen your back and legs muscles.
  5. Cat and Cow Pose:  If you have an achy, sore back, than this pose is for you!  Try to repeat it ten times to get the best results.
  6. Upward Forward Bend: this pose stretches your hamstrings and back muscles, while also helping to minimize tension in your shoulders.
  7. Upward-Facing Dog: this stretch engages your back by opening up your chest and stretching your abdominal muscles.

To learn how to properly do these yoga poses visit this site! To find out more information about what exercises can help you relieve your back and neck pain, contact Lavanga Chiropractic!

Keeping a Schedule

Life can get pretty hectic sometimes.  Juggling your work life, family life, and personal goals is not easy.  To help manage your time, try to keep a schedule.  You can do this by using a planner or even your smartphone.  Writing down your daily tasks can help you manage your time more efficiently.  It can also help you stay motivated to complete those tasks.  By keeping a schedule, you are less likely to forget things!

When you are writing down your schedule, remember to keep a realistic time frame.  Give yourself enough time to complete each task.  You should also try to prioritize your schedule.  Make it clear which items are important and necessary to get done on that given day.  This will help you to stay motivated to complete the most important tasks first.  Another way you can stay motivated is by crossing off items after you complete them.  You’ll feel good after scratching them off your schedule.  Try to always have our schedule by your side.  If you use your phone to keep a schedule, try setting yourself reminders.  This often comes in handy when you have an appointment you may have forgotten about.  If you keep a planner, make sure to carry it with you so you can update it when needed.  Another way to stay motivated is to schedule in some free time.  A little break every now and then will help you stay energized and fresh!  The whole point of a schedule is to help you stay organized so that you can be more productive with your time.  To read more about effective scheduling, visit this site!

If you need help staying motivated, contact the Lavanga Group today!