SIX TIPS FOR MAKING CHANGES THAT STICK

All of us have made short-term changes before.  But how do you get them to last for longer?  This is from the latest science in behavior change from the book Feel Better in 5 by Dr. Rangan Chatterjee

    1. Start Easy – If we want behaviors to become habitual and automatic, they should take little mental or physical effort.  Psychologist B.J. Fogg turned the chore of flossing his teeth into a habit by starting with just one tooth.  If your goal is to drink more water a day start with one more glass than you are already drinking.
    2. Connect Each New Activity With an Existing Habit – Like doing your traction after you brush your teeth. Maybe tie in a quick 5 minute workout when your tea is brewing in the morning.  You will have a small victory before your day even starts.  Think of the transition points in your day like when you first walk in the house or after you drop your kids off at school. 
    3. Respect Your Rhythm – Cortisol is full in the morning so this may be a great time do to something physical before you eat; this will also help your blood sugar not to rise as much. Or you may want to meditate or do yoga when you are transitioning from the stress of work to the relaxation of being at home. 
    4. Design Your Environment – Maybe leave a step by the kitchen counter to us for exercise. Make your bed in the morning so you have an inviting space to return to at the end of your day.  Leave your phone in another room while you are relaxing.
    5. Use Positive Self- Talk – Don’t use words like “should” or “need” or “have to”, instead say “I feel more energetic when I work out”. When you are craving unhealthy food, don’t say “I don’t eat chocolate bars anymore” say “not now, I will have it over the weekend” (and then you may not still want it).
    6. Celebrate Your Success – Don’t celebrate when you reach your goal, celebrate every single time you make another step towards that goal. Like when you were little, give yourself a star on a chart or add a coffee bean to a jar.  This visualization will reinforce your health habit.

THINGS YOUR CHIROPRACTOR REALLY WISHES YOU WOULDN’T DO

  1. Sleep on your stomach- Sleeping on your stomach can cause your lumbar region of your spine, or your lower back, to forcefully extend beyond its normal limits.  In addition, you need to turn your head to the side when you sleep on your stomach which twists your neck.
  1. Look down when using your phone- People who spend significant amounts of time on their cell phones end up with neck and/or upper back pain. Hold your phone up to eye level whenever possible.  There are some cool devices out there to help with this as well.
  1. Sleep on the couch- Mattresses have more support than couches.  Your spine especially your neck curves to the shape of the couch in unnatural ways. 
  1. Adjust yourself- While adjusting is something nearly everyone can do, you may be over adjusting or not adjusting the vertebrae in the correct motion.  It’s true that a person might feel some relief after cracking their own back or neck, but the underlying issue remains unchanged and dysfunctional.
  1. Sleep with 3 pillows under your neck-  This causes your neck to lose its curve. When your curve is not correct, studies have shown this can take years off your life because it is putting pressure on your spinal cord where all your nerves start and go to every part of your body.   We help restore patients’ curves.  You should only sleep with one pillow that keeps your ear in line with your shoulder when you are on your side and firm enough so that your head is actually tilted back a bit when you are on your back.
  1. Sit for 8 hours a day without getting up every 20-30 min-  Sitting for a long time isn’t good for the body because it effects blood flow as well as causing stiffness in your muscles and joints. Movement is life. 
  1. Cross your legs when sitting (Females especially)- This leads you to shift to one side causing muscle imbalances in the low back and hips; and it can cause a pinched nerve.
  1. Use heat when you are supposed to ice and vice versa-  When you first “hurt”, ice is a better choice than heat — especially for about the first three days.  Even if this is an injury that first happened years ago remember this can be a flare up which means there is swelling.  Ice will numb the pain and constrict blood vessels to reduce the swelling.  Then after a few days switch to heat. 
  1. Don’t always carry things only on one side and don’t over carry-  This causes imbalances from your neck down to your hips.  Switch arms frequently. When you catch yourself using your favorite arm to carry something, make yourself switch sides. Also try to carry one bag of groceries in each arm to even yourself out.
  1. Get adjusted only when you are in pain- The problem is that too many people simply stop getting adjusted once their pain subsides. They return to their same lives and exercise routine. Feeling better is great but it doesn’t mean that you have fully healed or are functioning at 100%. Unless you are living on a tropical island not working and eating organic foods, you are going to be subjected to stresses that will affect your spine.

Inner Youth

One of the most powerful art pieces at burning man: the sculpture of two adults fighting, backs to one another… yet the inner child in them both just wants to connect and love one another. Age has so many beautiful gifts, but one that we could live without is the pride and resentment we hold onto when we are in conflict with others. The forgiving, open and free spirit of children is OUR TRUE NATURE; remember this when you feel stubborn.

If It Ain’t Broke, Don’t Fix it?

“If it ain’t broke, don’t fix it.” Is that how you approach your health? Many of my patients may have done that in the past but have since learned that if they stop with regular chiropractic checkups and adjustments as well as home exercises when they “feel good” their problem returns and others may develop as well. 

If your spine was on your face, you’d take better care of it. This is true, but we also tend to ignore the symptoms that are right in front of us. “It’s not that bad” or “I usually just take ibuprofen and sit in a hot bath and I’m good.” We tend to ignore our health until it shows up as a problem we can no longer ignore.

Think about it.  You don’t suddenly have a heart attack, the degenerative changes have been building up until your body finally reaches a threshold where you have a heart attack.  It works the same way with your spinal health. Waiting until your heart is “broke” is a terrible strategy.  It’s easier to “fix” things early.  Sometimes we mistake a small problem as no problem at all. A recurring headache or back pain that “only happens when I drive for a long time” may seem like small inconveniences. They are really your warning signs that something is broken (or about to be). Taking a drug to cover up a symptom is not fixing anything, but is the common response to feeling a symptom.  We cannot and should not wait until things are bad with our health before taking action.

People are busy and health is regularly put on the back burner. No one appreciates their health more than the patient that has lost it. You don’t realize how much you loved doing different activities until you can’t do them any more.

Dr. Philip Cordova

Healing

We really do live in a fast paced world. We want quick results and instant gratification whether it is losing weight or expanding the size of your biceps.

What I do know is that all bodily processes take time, and take the RIGHT amount of time as is necessary because the innate wisdom of living organisms knows what is needed, when it is needed and how long it is needed for.

With regard to healing, this is also a process that takes time. What can not be debated is that we have an amazing ability to heal ourselves, whether it be from a cut, fracture, surgery, divorce, or death of a loved one.

One of the main challenges that I face on a daily basis is communicating with people that healing takes time, and that there is no “quick fix” with true healing. Sure we can overcome pain with drugs, but to find the cause, and create the environment for true healing (not just pain relief) takes time.

Healing begins with a mindset, a determination to get better, to have more, and a willingness to see it through. It takes someone with some guts and willingness to tolerate some pain and discomfort in the pursuit of true healing and health.

All living beings possess the ability to heal. It doesn’t matter if they have been told they have terminal cancer, or are riddled with arthritis. Healing comes in different forms. A great deal of emotional healing often occurs when people have been informed that they have a terminal condition. Whilst they may still decline physically, the potential for healing emotionally, has massive impact both for themselves and potentially the other people that are involved in the healing process.

Article from Putney chiropractic UK

Wellfare For All

There was a farmer who grew excellent quality wheat and every year he won an award for best in his county.

One year a reporter interviewed the farmer and learned that each spring the farmer would share his seeds with his competing neighbor farmers so they can plant the seeds in their fields too. When the reporter asked him why? The farmer explained:

“The wind picks up pollen from the neighboring fields if my neighbors grow inferior wheat the cross pollination overtime will degrade the quality of all wheat, including mine. If I am to grow good wheat I must help my neighbors grow good wheat…” The reporter thought how this also applied to people’s lives in the most fundamental way…

Those who want to live meaningfully and well must help enrich the lives of others, for the value of life is measured by the lives it touches. And those who chose to be happy must help others find happiness, for the welfare of each is bound up in the welfare of ALL.

 

 

Healthy Tips For The Holidays

Happiness is a strong indicator of overall well-being. The holiday season is a time for joy, love, and togetherness. This year, traditions will be hard to keep up and we may not be able to be around our loved ones.  Research continues to demonstrate that a positive, happy mindset contributes to a healthy lifestyle — not just the other way around. Positivity actually helps the body decrease levels of inflammation.

 

Below are practical tips to help you stay mentally tough throughout the holiday season.

 

Laugh often.

Did you know that laughter actually has physiological benefits? A study from the University of Maryland School of Medicine showed that laughing causes blood vessels to naturally dilate, which improves blood flow. This allows your veins and arteries to function at full capacity. Gather with loved ones or watch a funny holiday movie to reap the healthy benefits of laughter.

 

Keep sweating.

If you have an exercise routine, stick to it. If you don’t, then start one today. Exercising causes the brain to release endorphins that make you feel better. High-intensity, short-duration surge training can elicit this feel-good effect without taking a chunk of time away from your day. Surge training also offers the benefit of the after burn effect, in which the body continues to burn calories for up to 48 hours after exercise is completed. These two effects combine to help you stay positive during the holidays, while also fighting seasonal weight gain.

 

Get adjusted.

If one of your vertebrae is pinching or otherwise damaging your spinal cord — especially in your neck — you can experience symptoms of illness or constant aching. Prolonged aches, pains, and sickness can cause significant mental stress and wear you down physically. Specific spinal correction can help repair this damage and restore the natural curvature of your spine. Once your spinal health is restored, your body and mind can resume operating to their fullest potential.

 

 

A DIFFERENT APPROACH TO YOUR HEALTH CONCERNS

Even though we were designed to live between 80-120 years of age, most people don’t make it past 60! At 60 years of age, people are riddled with symptoms and disease.  They are taking tons of medications.  Ninety percent of the medications produced in the world are consumed in the U.S.  That’s crazy! For a country that uses all this medication, has the “best” doctors, and the most advanced technology, we are a very sick nation.  We have been taught all wrong.  Health does not come from the outside; health comes from the inside.  We ALL have the ability to heal from within.  We can heal from anything whether it is a diabetes, balance issues such as dizziness, pain in joints, or hormonal imbalances.  We just need to find out why our bodies are breaking down and begin to remove that interference because we have an inherent ability to heal.  Our bodies came fully equipped.  Everything we need to run our bodies are inside.  And once we begin to remove the interference, our bodies can return to where they need to be.  We can return to health. 

But what runs our bodies?  The most important system in our body, the master system, is the nervous system.  This is comprised of the brain and nervous system which includes the spinal cord and nerves that go to every cell, tissue, and organ in your body.  The nerves come out between the bones of the spine and are the wiring of your body.  Each nerve goes to a different “room” or organ of your “house” or body.  It’s the messages that travel through the nerves that runs your body.  We call those messages – power or life.  The scientific term for this power is innate intelligence meaning inborn wisdom.  Your body has within it the inborn wisdom to know what to do and how to do make new cells.  So the brain communicates with the body through these messages, IF the spine is in alignment.  If the spine moves out of alignment, there is pressure on the nerve.  Wherever that nerve is going that body part will not be working at 100%.  It would start breaking down and over time lead to dis-ease of that body part.  However, by the time this shows up in blood work often times it is too late.  What’s really upsetting is that we go to the doctor and get a diagnosis but we are never told what’s causing the health problem. 

The three things that cause the spine to misalign is – trauma, toxins, and thought.  Physical trauma is the one that comes to mind first.  Major trauma such as a car accident or a slip and fall would bang your spine out of position but your spine can also creep out of position from repetitive stress such as the way we sleep, lift, bend, and sit.  Even emotional stresses like feeling depressed or angry would cause your muscles to get short and tight pulling the bones out of alignment.  And of course, things we eat or are exposed to in the air are chemical stressors causing misalignment. 

Birth is the first time that our bodies can be exposed to misalignment.  Professor Abraham Towbin, M.D., reported on the results of a study he conducted at Harvard Medical School’s department of neuropathology on spinal cord and brainstem injuries in newborn infants.  He revealed spinal cord and brainstem injuries occurring in 90% of births.  The way the baby’s neck gets stretched during birth effects the first bone in the neck.  Right away there is an interference of messages in that baby’s body which will effect development.  If there is an interference, how can the body parts function at optimum?  

While each bone of the spine effects a different nerve and body part, the first bone in the neck is the most important because it effects the brain stem.  The brain stem effects 90% of the function in the body.  It effects our blood pressure, hormones, metabolism, and the immune system.  Pressure on the brain stem can cause chaos in the body.  All babies should be checked at birth not just for their coloring, pulse, and heart beats. 

Then as children learn to walk, they fall 25x/day.  If you have had children, you know what I am talking about.  Then there are playground injuries, wrestling with siblings, and athletic injuries.  There are so many things that can cause the spine to shift out of position.  That’s why the spine is so important and needs to be checked. 

We check every patient’s first bone with advanced thermal technology and bio structural digital X-rays.  Have you been checked?  Do you know if you have blockage on C1?  Do you know what your C1 angle is or the angle of your cervical curve?  Why not find out?  Your body could be breaking down and you are not aware because it hasn’t manifested yet. 

The intelligence running your body doesn’t just control things physically.  It controls things emotionally and chemically too.  For you to have proper emotions, proper focus, concentration, and memory, your body needs to make the right brain chemicals.  The intelligence in your brain sends signals down the spinal cord over the nerves so if the signals are flowing properly life is getting through and your body makes the right chemicals.  If we block the way the intelligence flows, the chemicals get off balance.  When someone is diagnosed with Anxiety or Depression that is called a chemical imbalance but no one ever finds out the cause.  The answer is always medication to try to substitute the chemical from the outside and try to balance things.  However, this creates a dependency and major side effects.

What makes us unique?  We get to the root cause of health concerns.  We approach the correction by a 3 prong method.  Physically we get pressure off the nerves using many techniques including instruments and we retrain the muscles and ligaments to return the body’s natural curves.  Chemically we address lifestyle restrictions such as what you are eating or not, what supplements you are taking or not, and detoxification programs.  Emotionally we work on a positive mind-body connection through various modes of meditation, breathing, and tapping to name a few. 

Where is your health today?  Where do you want it to be?  Where do you see yourself in 5 years? 10 years?  Live your life to its fullest potential doing anything and everything you want to do.  It IS possible.  You are supposed to be like a candle lit brightly and flicker twice before you go.  You are not meant to spend time being sick a little in your 40’s, 50’s, and 60’s and so on.  Change your life today by calling for a complementary consultation and examination 718-224-6124. 

Habits

                       

Our habits either create our health and longevity or destroy it. Your habits will determine how long and how well you live so you ought to pay attention to what habits you have formed, good and bad.

The thing about habits is that we don’t really pay them much attention once they are formed. We “set it and forget it” until our habits slowly create a crisis with our health or our life, whether it’s smoking, drinking, eating sugar, drugs, sex, your phone, caffeine, gambling. Netflix, and the list goes on and on.

I see patients every day that are in big trouble because of the habits they have created.

The good thing is that we can change our habits and change our health along with it. You just have to insert a good habit where the bad habit used to live.

I believe changing your health and your habits requires 3 things.

  1. Great attitude
  2. Great Game Plan
  3. Great Coach

I love what I do as a Chiropractor because I get to help change people’s habits and improve their lives.

God designed each one of us to go out into the world and serve for a greater good. When we shine bright because we are healthy, we can go out and share our light.

                                                               

                                                                                                                                                Dr. Dane Donohue

How Does The Body Know How To Heal Itself – How’s Your Atlas?

   

                                Dr. Steve Judson/From his book Wake Up Humans

 

The first thing to develop in our bodies is the brain stem. If you put your finger right up under your ear and push your thumb you will feel a hard space.  That is your atlas, the first bone of your neck and that’s where your brain stem sits.  Your brain stem connects your spinal cord to your brain.  From there comes branches of nerves like a subway system that goes to your heart, lungs, liver, kidneys, eyebrows, fingers, toes.  How did this body know how to build this thing?  5 toes not 6 on each foot, 2 kidneys not 3.  That intelligence that made you is still inside you and working.  We have to trust this system. 

The atlas is a ring and between it is your brain stem which effects every function of your body.  Your head sits on top of it that’s why it is called atlas.  It moves three dimensionally.  It does not lock so it has free space.  Your cerebrospinal fluid pumps through it to nourish your brain.  If that space is clear, free flowing and free of blockage, then life is better because communication is better.  Your body is doing what it is designed to do.  Obviously the question then is if that atlas is not where it is supposed to be and it is creating a blockage of nerve flow, cerebrospinal flow, LIFE flow what is happening to your body?  If the brainstem is responsible for every glandular function of your body and the intelligence of  communication that is making you adapt and function on a physical, chemical and emotional level and if that system is not connected properly what is the expression of that organism?  When you hear how’s your atlas?  It means is that atlas clear?  That’s what we check with the thermal scan in the office. 

Research has found that in the upper cervical area where the atlas is there is this thing called mental impulse, the greatest intelligence within the nervous system that makes it function. 

Imagine this . . . one day you are at the supermarket and the checkout person is just not looking good, maybe pale and sad.  And when you say how are you doing?  She says, not good, just not a good day.  And you ask HOW IS YOUR ATLAS?  And you explain the importance of the atlas and you recommend that person to a holistic principled chiropractor, like me. 

I have seen it in my office.  Life restored to people that were told they will have to live with this or that or that there is nothing that can done.  Or worse, you need all these drugs to function.  We just correct that first bone.  Whether it is a newborn child having seizures or a 90 year old individual that is constipated or having memory loss.  Flow and connection is being put back into play.  When we connect people like this, we are saving lives.  AND more people need to understand this. 

The body is an amazing thing.  It is so intellectually put together, at, such a high level; we don’t even know everything it does.  If you are clear, how much more could you achieve?  People who are clear can work out more, eat better, sleep better, make love better, they smile more, they are happier!