August is “National Wellness Month.” According to The World Health Organization, “Wellness is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” Wellness is more than being free from illness; it is an active process toward a healthy and fulfilling life. Wellness includes the state of health, happiness, balance, and prosperity.Read More
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Plantar fasciitis is inflammation of the fascia. Usually the pain is felt where the fascia attaches to the heel. This causes the bottom of your foot to hurt when you walk or stand, usually a sharp and stabbing pain. It is the most common cause of heel pain and especially effects people who spend long periods of time standing.
Chiropractic treatment, in conjunction with physical therapy and massage, can help manage and treat plantar fasciitis. They can help speed up the healing, provide relief, and better mobility. Chiropractic adjustments allow for better communication between the brain and nerves, allowing the central nervous system to function more effectively.
Your body posture is a huge contributing cause of plantar fasciitis. Walking around with bad posture can contribute to plantar fasciitis by creating weight that is unbalanced across your feet. A chiropractor can help realign and balance body so the weight is distributed more evenly and not dominantly on foot versus the other. This will allow the affected foot to heal more quickly.
When a person is in a lot of pain, due to their plantar fasciitis, they often adjust their gait to avoid the pain. By altering their gait, they put stress on other parts of their body, which can lead to low back pain, strained muscles, and sore joints. Chiropractic adjustments help realign the body so they can stand and walk properly.
Chiropractic adjustments also reduce the amount of stress in the tissue. The ligament is inflamed and stressed and chiropractic adjustments made to the heel and foot take the pressure off of the plantar fascia, allowing it to relax. When the stress on the plantar fascia is reduced through chiropractic adjustments, the foot can begin to heal.
Vacation Travel Summer is here and that means outdoor fun and possibly travels. The following are suggestions to help minimize pain on long road trips. Adjust the seat so you are as close to the steering wheel as comfortably possible. Make sure your knees are slightly higher than your hips.Read More
I have had a number of patients complain about an ugly bump that has developed at the base of their neck. They complain that it makes them look heavier and older. They want to know what caused it and is it permanent.Read More
Have you ever felt like the room is spinning around you for no obvious reason? You don’t feel sick and haven’t drank too much alcohol. The feeling of the world spinning around you is known as vertigo. People describe vertigo as a spinning or swaying feeling. It may feel like objects are moving around you. Being on a merry go round is a good example of what vertigo feels like. Vertigo can also be accompanied by difficulty walking, nausea and vomiting.Read More
This is a blog I posted one year about the importance of work life balance. I think this is a great continuous reminder for people to not only focus on their nutrition and physical well being, but to also focus on their mental wellness.
Your mental health is another crucial aspect of your health, and the stress of long hours at work can definitely affect your mental wellness which can lead to sickness. I recently came across a great article on Mercola.com titled “Bringing Balance to your Work Week.” Here are some take away messages I got from the article.
Researchers at the Australian National University found that working 39 hours a week were more ideal for maintaining proper health and work\life balance. Working more than 55 hours a week negatively impacts your overall health. Feeling overworked can lead to depression and constantly feeling stressed out. Research has shown that people with the most sedentary jobs, sitting more than 4 hours a day, have an increase in obesity, heart disease, type 2 diabetes, and bad cholesterol. The stress from working longer hours during the week can also lead to bad habits such as smoking, increase alcohol use, and lack of sleep at night.
When you are constantly feeling overworked and stressed out, you will be less productive and the quality of your work may suffer. When you have balance in your work schedule and feel good about your work, both you and your work wins. The following tips are recommendations to improve your life outside of work, that can go a long way in helping your create a more balanced life.
Work on creating a personal support network. This is especially important if your work environment is filled with negative, toxic people. By connecting personally with people will help you feel less isolated and lonely. Joining different meetup groups, volunteering, setting dates with friends, and attending community events will help you feel more connected to the world. Having face time with people is more beneficial that text, social media, and email.
Learning to set your boundaries is also very important in managing your work life stress. This can be difficult if you were raised to say yes to almost everything that comes your way. It is very powerful learning to say no when know you are being stretched too thin with projects at work.
Your emotional well-being is connected to your physical well-being. It is important to find ways to look inward to address any lingering feelings that come up that can affect your physical health. Some tools that you can use to look inward are relaxation, breathing exercises; meditation; yoga; journaling; painting; and prayer.
With hectic and stressful schedules, it can be difficult to take the time to nurture and care for yourself. Make a list of 25 things you can do to nurture yourself more often. Find daily practices that would improve your balance, tranquility, and wholeness. For example, your list may include getting a massage, planning a trip, listening to music, spending time with friends, hiking, or taking an exercise class.
Prioritize activities in your life that are must do activities, and put your time and energy on task that will benefit you more at the time. By prioritizing tasks, gives you permission to temporarily set aside tasks that stands between you and your much needed self-care.
Life is too short to constantly stress about stresses of work. It is your life experiences and relationships you make that impact your life the most. Upon retirement, very few people say they wished they would have worked harder. You need to take action steps every day to ensure you are living the life you love outside of work.
For more information about Health and Wellness contact Northwest Wellness in Federal Way, WA 2539270660
National Physical Fitness and Sports Month
Triplanar Hip Flexor Stretch
Calling all runners, hikers, desk-workers out there--hip flexor stretching in three different planes is a fantastic way to work out the fascial tissue in the front of the hip! There may be many ways to stretch the hip flexors, and one way may work best for each person or body type. Whatever is the preferred position--lunging, half-kneeling, lying on your back, etc--chances are that the stretch is being performed solely one direction.
It is important, in working to increase functional mobility, to work on the dynamic flexibility of the hip flexors. In order to support the natural lengthening and shortening of the hip flexors in a more realistic and applicable way, I like to use this triplanar method to better simulate the non-linear movement of the body.
Triplanar Hip Flexor Stretch (half-lunge position, follow with arm and gaze)
10 times in the sagittal plane
2. 10 times in the transverse plane
3. 10 times in the frontal plane
*Tips: activate deep core muscles, slightly tuck tailbone, squeeze glutes
Check out Northwest Wellness’s Facebook page for full video demonstration of the stretches: