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Greetings!
I hope this meets all of you in happy anticipation for the Holiday Season and a Happy Thanksgiving!
Although some of us might feel this is one of the most beautiful times of the year, many others might beg to differ. No matter where you live, the late fall season year can often bring with it an onslaught of allergies, colds, and our favorite thing of all, STRESS. This months newsletter will provide you with a few simple ways to help manage your stress and keep its affects at bay by improving your sleep. We'll also update you on our upcoming Body & Mind Series Lecture, taking place Thursday, November 20th right here at our clinic! Read on for more details and links for how to RSVP today!
Take care, and, as always, thank you for making Action Sports Chiropractic & Wellness your choice for maintaining your active lifestyle!
Yours in Health & Success,
Dr. Katrina
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Exercise Tip of the Month
Q: Do you ever find yourself having a hard time relaxing and getting to sleep at night?
Q: Have you ever noticed that as the day lags on, or during a workout you begin to notice increased neck pain or a cramping sensation in your shoulder area or just above your shoulder blade?
A: If you answered yes to any part of the above questions, then check out the following exercise tip for deep breathing.Yes, you read correctly. Although most of us consider the way we breathe to be a simple activity, it's quite surprising how many of us actually breathe improperly, especially during stressful events and activities.
1. Although this activity is best performed when laying down on your back, such as before going to sleep, it can be done while sitting up in your chair. Begin by placing one hand on your stomach, between the area of your belly button and where the ribs come together to form a "V". Place the opposite hand on your chest jut at the base of your neck. (Don't give yourself a death grip, just lay it there).
2. Take a few regular breaths, and then 3 deep breaths in and out. Pay attention to where you first feel motion under your hands. Is it under the hand on your stomach? It should be. If you feel your chest lift first under the hand on your chest, or feel like your upper hand is being drawn closer to your ears, it means you are using the "accessory breathing muscles" located around your neck and shoulders. This might feel "normal" to you, but actually it means that you aren't using near the amount of oxygen your lungs should be taking in during a single inspiration.
3. To decrease neck and shoulder muscle tension and improve the use of your diaphragm (the muscle you should be utilizing,) concentrate on breathing in through the nose, and out through the mouth with an "in for 3, out for 4" count. When doing so, imagine filling the belly with air so that it actually pushes up into your lower hand before you feel any motion under the upper hand. This may take some practice, but eventually, it will come naturally. Try remembering this technique when you start to feel fatigued during your next workout.
Better breathing = less tension in the neck and shoulders. Start practicing today!
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Seasonal Tips: Improving your Sleep to Improve your Health
The Holiday Season should be an enjoyable time. However, as everyone knows, it can also be an extremely busy and stressful one. To help keep yourself fresh and in good health, make sure you are getting more than enough sleep. Through sleep, our bodies recharge, repair and renew for the next day's
challenges. Lack of sleep can therefore compromise our immune systems and create unhealthy environments in which chronic pain and stress conditions get worse and worse. Skimp on the helpings of turkey, cut out a TV show, but don't cut back on your sleep!
An old Chinese proverb states, "Only when one cannot
sleep does one know how long the night is." Anyone who's ever experienced an occasional bout with insomnia-and that's most of us-can relate to this all too well. In fact, surveys have shown that between 40 and 60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches and pains caused by uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality sleep. Sleep is critical to good health and functioning, so lack of it is a serious matter. "Sleep is one of the most important functions of the brain," says Frederick R. Carrick, DC, PhD.
As wellness experts, doctors of chiropractic can provide patients with a different approach to their sleeping problems- without the use of sleeping pills, which leave many people in a mental haze the next morning. To start, here are a few helpful tips for the sleepless in San Diego (or any city, for that matter):
· Exercise regularly. Exercising in the morning is best, but if you must exercise in the evening, do so at least two or three hours before bedtime. Any later, and your increased heart rate can interfere with your sleep.
· Limit your intake of caffeinated beverages such as coffee, colas and tea-try to avoid them altogether late in the day and near bedtime. In addition, for each cup of caffeinated beverages you drink each day, drink an equal amount of water.
· If you have trouble sleeping and then get thirsty, drink tap water at room temperature (cold water may disturb the digestive system).
· Eat an early dinner. Eating after 6 p.m. may interfere with sleep as your body works to digest the food you've eaten.
· Go to bed at the same time each night and get up at the same time each morning. The routine will help your body know when it is time to rest.
· Keep your bedroom at a cool, comfortable temperature and try to make it as dark as possible when you're ready for bed.
· Creating a comfortable place to sleep by choosing the correct mattress and pillow is also essential to getting the quality sleep that your body need to function at its best. If you're in the market for purchasing a new mattress, make sure you give it a trial run before you buy it. Spend time laying down on it for at least 3-5 minutes. Sitting on it just won't do it justice.
If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of chiropractic. Doctors of chiropractic are trained to treat spinal problems that can interfere with a restful night's sleep. They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep.
Information Adapted from the Journal of the American Chiropractic Association's Healthy Living "Tips to Achieve Quality Sleep".
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Body & Mind Series Lecture: The Psychology of Sports Performance
Have
you ever had someone tell you that 90% of being
successful at something is directly due to believing
t hat you will be? It's true! Whether you are a
professional athlete, a weekend warrior, or a busy and
motivated business professional, your mind-set can
distinctly determine your success and your
defeat.
Thursday November 20th, Action Sports Chiropractic & Wellness will be hosting Lecture Two of the Body & Mind Series: The Psychology of Sports Performance. Dr. Katrina Stopper, DC, Dr. Aleksandra Drecun Psy.D., of Association for Compassionate Transformation will be joining to discuss the tremendous impact your psyche can have on your performance, health, and life.
Please join us for an evening of refreshments, networking with other San Diego Professionals, product samples and discounts, and valuable information that can change how you approach your goals and activities!
If you would like to learn more about
how you can improve
your performance on and off the playing field,
be sure to attend this event. Click Here to Receive the Official Evite! After all,
"If
you change your thoughts, you change
your world!"
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Welcome to Action Sports Chiropractic & Wellness:
Serving San Diego and beyond for all of your Chiropractic, Sports Medicine, Injury Rehabilitation and Pain Management Needs.
We work with you one-on-one, helping you to develop and maintain your active
lifestyle while reaching your personal wellness or performance goals. Together, we will determine your personalized treatment plan and to reach fast, lasting pain relief and injury rehabilitation.
To best meet your needs, our Del Mar Heights/ Carmel Valley location also offers massage therapy and acupuncture
services.
What are your goals? Call 858.481.0303 or visit us now to start reaching them today!
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