O.K. So Here's #5 of 100 Ways To Better Health:

 

Limit your intake of processed and packaged convenience foods, canned goods, frozen dinners, refrigerated, and dried snack foods. 

What you regularly eat can greatly affect your health and your well-being because of it's calorie density. Scientific studies have shown time and again that choosing healthy foods can reduce your risk of heart disease, cancer, and other diseases. The commercial food processing alters the natural components of the foods, which make it less beneficial to the body. The use of chemicals to preserve, control and enhance  the flavor in addition to the color of your favorite foods can be more damaging than you know... especially to the different systems of your body than they do to enhance your health. First of all, choose foods with a low Glycemic Index (or "low GI").  Sorry, but there's really only a few foods to be concerned about. High fructose corn syrup and ones with added sugar, of course each have a high GI, as does white or wheat bread, most cold cereals, as well as  watermelon, pineapple,  and baked potatoes.  Here's a good rule of thumb, eat only regional fruits and vegetables that are in season... because they're closest to the calorie needs of where you are. ...and that's why mangos and bananas don't grow in Sacramento!

A healthy diet can help prevent cancer, since up to 60 percent of cancer cases are diet-related. Healthy foods can also help you maintain a healthy weight. So what type of diet is best  for disease prevention and to maintain a healthy weight? The best diet is one that you can stick with for life. A healthy diet is also a lifestyle, not a fad that's dangerous or difficult to maintain. Eating a low-fat, plant-based diet rich in whole grains, beans, fruits, vegetables and meat... just a few times a week is the best way to prevent disease and increase the chances of a long productive and healthy future. 

Because what you do between the ages of 35 to 55 will dictate the quality of your life from 60 years and beyond.

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O.K. So Here's #6a of 100 Ways To Better Health:

Consider eating whole foods as your first choice, and as often as you can.

You see, whole foods are packed with nutrients having all their natural compounds intact. And the best part, they're not processed or refined. They don't contain added chemicals such as flavorings, food colors, preservatives, and who knows what else in the form of "fillers." 

So start eating whole foods by adding slices of fresh fruits and vegetables to each and every meal when ever you can.  

Let's talk about Macronutrients. These include "Carbohydrates, Proteins, and Fats."

Each are essential for health, growth, healing, and immune function. Here's the thing... too little or too much of any of these macronutrients may result in poor health and a variety of other diseases.

In the past, research on nutrition and disease often times focused only on the problems caused by diets stemming from chronic malnutrition, you know, not enough to eat, and the steps leading to starvation.  But these days, eating TOO MUCH has become a far greater threat to worldwide health in both developed countries, , and in many developing nations as well.

First, there's protein...

Red meat, poultry, fish and vegetable sources support the growth and ongoing maintenance of the body. Once digested, the amino acids that make up proteins become the building blocks your body relies on to replenish DNA, it's essential to the structure and regeneration of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for the growth and for the repair of body tissue, cell membranes, brain chemicals, and many other molecules in the body.

Protein when needed, is an emergency reserve of energy... and is the second largest source of stored energy, second only to fat cells  Because of the large amount of skeletal muscle... it's a steady and reliable source of amino acids when there's not been enough in your diet over several weeks or months. 

Though there's some debate regarding protein intake requirements, the Recommended Dietary Allowances (RDA) suggests that protein should make up between 10-35% of a person’s daily caloric intake.

For example, the BMR of a 6 foot tall 180-pound male who's sedentary, (which means little to no exercise) is 1,586 calories a day.  Whereas the same size man with an Extra Active Lifestyle — very hard exercise or sports 6 - 7 days/week uses 3,500 calories a day.  The first man would need at least 40 grams of protein each day just to sleep and breath. And in broader terms the second man would need as much as 300 grams of protein every day in order to remain the same weight.  

And for you women don't feel left out...

The calorie needs of a sedentary woman who's 40 years old and stands 5'5" tall and weighs 150 pounds needs 1,423 calories each day just to sleep and wake-up, (that's her BMR) and to fuel her day-to-day activity she needs 43 grams of protein a day... Whereas the same woman who leads an extra active lifestyle exercising and playing sports daily burns 2,705 calories and would need 237 grams of protein a day. And if one ounce equals 28.3 grams...

Then she'd need about 8.35 ounces of protein a day.

Other sources of protein include whole grains, rice, corn, beans, oatmeal, peas, and peanut butter. For vegetarians, vegans or those who do not eat meat, fish, eggs, or dairy products, it's important to eat a variety of these other foods in order to get enough protein.

In the next video, I'll share with your the importance of good fats in your diet.

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Here's #3 of 100- Ways To Better Health

O.K. Here's #3 of 100- Ways To Better Health: 

 

Be conscious of how much salt you take in with snacks and meals. Common table salt is sodium chloride which is widely used as a flavor enhancer.  Don't be fooled by the terms Sea Salt, Pink Himalayan or Kosher Salt because it's still sodium chloride. Try limiting your sodium intake first by avoiding the salt shaker at your table.  By simply reducing your consumption of added salt, and then other salty foods... you'll be well on your way to being "salt-free."  If you can, avoid the option of a salt substitute like potassium chloride.  Sodium is a necessary nutrient, but we only need about 500 milligrams of it a day. And an optimal intake is no more than 1,500 milligrams, Yet, many nutritionists believe that 1/4 of a teaspoon is ideal for most folks. That works out to be 3 or 4 shakes of the salt shaker, give or take. So, how much is 1,500 mg of Salt? It's 3/4 Tsp. According to health experts sodium or salt free means less than 5mg per serving. Very low sodium or salt means 35mg of salt per serving. Low sodium means 140 mg per serving, and light in sodium means 50% less sodium than the reference amount. Unfortunately, the average person now consumes more than 4,000 milligrams of sodium per day!

Why Keep Salt Intake Low?

A high–sodium diet is linked to high blood pressure, which can lead to heart disease, stroke, and kidney failure. Also, sodium can damage bone health, since people on a high–sodium diet lose more calcium in their urine leading to osteopenia.

Will Food Still Taste Good?

Many people love salty food and fear that low–salt meals will not be as enjoyable. But if you give your taste buds time to adjust to less salt and learn new ways to flavor food, you will find that low–salt meals can be as delicious as they are healthy.

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Here's #4 of 100 Ways To Better Health

O.K. So Here's #4 of 100 Ways To Better Health:

Stay away from buffet or all-you-can-eat meals because it will likely tempt you to eat way too much... Just to get every dime's worth that you've paid for... or more.  You know that many people are hooked on unhealthy foods ranging from chocolate... to cheese. You may not be alone here. To some people, chocolate is an occasional treat. But for a true chocolate addict, it's a deep-seated need.  You probably know someone who has a serious food addiction that they're trying to overcome but don't know how... or where to start.

Research shows that sound diet and lifestyle changes can break these stubborn craving cycles. Evidence also suggests that a major portion of our current lifestyle disease epidemics of obesity, hypertension, diabetes, and other health problems are, in fact, nothing more than the natural outcomes caused by decades of food habits that exert their debilitating effects on you year after year.

In the book, Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings - and Seven Steps to End Them Naturally, the author outlines a pathway for conquering those unhealthy addictions. Also, fascinating insights into the chemical reasons behind cravings, and important advice on how to halt kids' sugar cravings, Breaking the Food Seduction also offers these three simple steps to break food craving cycles:

1. Start with a good breakfast. Cutting hunger is the first step in cutting cravings.

2. Choose foods that stabilize your blood sugar. Beans, green vegetables, fruit, and whole grains help prevent blood sugar dips that can lead to cravings.

3. Each day eat at least 10 calories per pound of your ideal body weight.  This tip is directed at calorie-cutting dieters who don't  realize that, if they eat too little, their bodies stop making an appetite-controlling hormone called leptin. A person whose ideal weight is 150 pounds needs to consume at least 1,500 calories per day, and probably much more.  In other words, give yourself permission to eat.

Go for nutritious foods such as fresh fruits, vegetable salads and lower fat foods the next time you find yourself staring down the gauntlet of a buffet line. So stand firm, and resist your craving to refill your plate for the second, third or fourth time... and go down that line just once. 

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Here's #2 of 100 Ways To Better Health

O.K. So Here's #2 of 100 Ways To Better Health:

Maintain a well balanced diet for a healthy living. As you know, a well balanced diet means eating different kinds of nutritious foods in measured portions. An easy way to make sure your meals are more healthful is to fill your plate with brightly colored fruits, vegetables, berries and beans. Expand your horizons by trying out one unfamiliar fruit or vegetable each week.  A colorful plate looks beautiful, and the hues in fruits, vegetables, and different kinds of beans are an indicator of the high levels of antioxidants, vitamins, and disease–fighting phytochemicals found in these foods. This includes red, yellow, orange, blue, purple and green ones.  It will boost your energy and will improve your welfare. Too much as well as not enough of specific vitamins, proteins, and minerals can also cause undesirable effects making it difficult to maintain your health.  Let's just say a burger, fries, and a soda at lunch simply isn't enough.

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Here's #1 of 100 Ways To Better Health

O.K. So Here's #1 of 100 Ways To Better Health:

Breakfast is the most vital meal. It shouldn't be missed in order to refuel your body from functional metabolic changes and repair that occur during long hours of sleep. It's best to include complex carbohydrates,(not simple ones) along with a variety of fats, like (nuts, olive oil or avocados) and proteins. Depending on your preference whether gluten free, soy free, or vegan... for ideal well balanced nutrition such combinations as fresh fruits, whole grain breads, nuts, and whole grain breakfast cereals with perhaps a whole milk dairy product such as kefir, yogurt or certified raw milk or other protein is the best way to recharge in the morning.

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Aches and Pains Are Signs That Your Body Isn't Working Right.

Jaw Pain and Chiropractic

Jaw Pain and Chiropractic

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Jaw pain and clicking are more common than locking when it comes to TMD. There are many tell-tale signs from a problem focused history and examination that can reveal these. The one good thing, most TMD problems are muscular, and don't lend themselves to manipulation.


Before you consider a complicated invasive procedure - get a first or second conservative opinion, and weigh your options. This includes chiropractic care to address the muscle imbalances affecting the TM Joint, the neck, and the upper back.

Vertigo, the Cervical Spine, and Spinal Manipulation

Vertigo, the Cervical Spine, and Spinal Manipulation

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Dizziness, lightheadedness, and vertigo go hand-in-hand with people who have neck pain. It could span the spectrum from poor blood flow to the brainstem caused by the vertebral and basilar arteries - in which case you're probably not a good candidate for neck manipulation. Or, something mechanical in the inner ear called BPPV. If mechanical, then skilled chiropractic treatment or physical therapy could be a good solution to solve all or most vestibular problems. You'll find more of the details why in his article.

Can Chiropractic Help My Headaches?

Can Chiropractic Help My Headaches?

Not a day goes by that someone I see at one of our offices is experiencing a headache of some sort, and is seeking relief. Some of these headaches are allergy related, others because of muscle tension, eye strain and fatigue, dehydration, poor alignment of the cervical vertebra, a whiplash injury, or a sports related injury leading to a post-concussive headache.

Often times someone having a "bad headache" calls it a migraine... but its not, because those... are vascular - with undeniable characteristics. And if you have one, you describe it with spot on accuracy. 

 Nonetheless, it's important to be able to describe the onset of your headache, it's progression, what it feels like to you, if it radiates or if its well localized, the severity on a 0-10 scale, and when it comes or if it goes. Most importantly, what you've done for your headache that hasn't worked... that's always a good place to start. 

 Everyone thinks of the worst when they feel miserable, like a stroke or a tumor as the cause of their headache. Because after all, when you hear hoof beats you've got to decide quickly if its horses or zebras.





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Low Back Pain, Mechanics and Spinal Manipulation

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Ever wonder why chronic pain is so prevalent today?  That's because motion tends to block pain impulses to the brain.  Consider this, there's a pecking order of pain tolerance when it comes to athletes... putting hockey players at the highest pain threshold, and baseball players at the lowest, and football players somewhere in the middle. 

Today, chronic pain affects 50% of adult Americans - many of whom sit in front of a computer all day, then sit for lunch, commute close to an hour each way to work, or airline travel is a big part of their work week.  No wonder chronic pain is a big issue these days.. and your level of daily-continuous-sustained activity could be the answer.  Short bursts of activity have less effect on chronic pain than do longer lasting activities.  A hockey match has 60- minutes of near continuous activity, whereas in a single inning in baseball... there could be a lot of standing around. 

Even though you're "busy" at work... there's a lot of sitting around. 

 

Understanding Chronic Low Back Pain

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If you've ever had chronic lower back or leg pain, the link to this Chiro-Trust article below explains the reasons why very well.  Simply stated, an injured or degenerating disc is fertile ground for more pain nerve fibers to develop, infiltrate the disc and grow.  Think of the disc the same as the soil in the potted plants you buy for the garden this spring.  By adjusting the spine on a regular basis it helps inhibit these pain nerve fibers from growing.  It "closes the pain gate,"  and for many is effective with long lasting results.  Adjusting the spine works in much the same way as periodic Botox injections do... but for the wrinkles you want to get rid of. 



Understanding Chronic Low Back Pain

https://chiro-trust.org/advanced/understanding-chronic-low-back-pain/

Where Does Back Pain Come From?

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Correcting the spine can alleviate stress, pain and discomfort.  In other words, what life does to your body... WE UNDO.  Without drugs or surgery.  Regardless of age. Naturally.  Even non-spine related health problems can show improvement.

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The 3- easiest ways to increase your energy... it's simple, and it's FREE!

The 3- EASIEST ways to increase your energy... it's simple, and it's FREE! 

By Lewis Meltz

You’ve gotten to the point where you grab for a caffeine jolt first thing in the morning right?  What most people do is reach for a cup of coffee, an early morning tea, a Red Bull or a shot of 5- Hour Energy as soon as they get up, or on the way to work.  Be honest with yourself, it’s just a habit, and with some simple conditioning you can change your dependence without ever giving it up.  Imagine… no more brain fog when you get up.  You’ll wake up more alert, refreshed, completely rested and ready to get going.  Sound good?  First, be sure to like this fan page then find out more by clicking here:

In the U.S., energy drink sales have grown by more than 5000% since 1999.  In fact, according to Packaged Facts, U.S. Market Trends for Energy Drinks and Shots in 2012 was worth more than $12.5 billion… and that doesn’t even account for coffee consumption.  That segment of the caffeine market namely, coffee and ready-to-drink coffee in the U.S is expected to top $48 billion in 2014, and for tea, that’s yet another $25 billion in revenue. 

Ever wonder why it’s such a huge market?  There’s a little bit of business and a little bit of science behind it.  But here’s a surefire way to get the most out of your daily caffeine indulgence…  All you’ll want to do is 

#1:  Don't use the snooze button on the alarm clock. When you wake up, get up. 
#2: Wait a few hours before grabbing your first cup in the morning.  And,
#3: Avoid using sunglasses early in the morning.   

You might be thinking it’s not that simple...  but it really is.  Instead drink 16 oz of warm water with a tablespoon of raw unpasteurized apple cider vinegar and the juice from a half lemon.  I admit, it takes awhile to get used to it.

Reaching for a quick cup of coffee or an energy drink first thing out of bed in the morning actually perpetuates your grogginess feeling day-in-and-day-out.  It short-circuits the natural hormones that help you wake-up from a sound sleep; and in doing so, it also hinders the way you’re able to cope with stress throughout the rest of the day.  No wonder you feel pressured, an uneasy feeling all-of-the-time… and you don’t know why.  You try getting more rest by going to bed earlier, and that doesn’t work.  You try taking a mid day snooze, and that doesn’t work either.  You try taking some time off by getting away for a long weekend with no help… you’ve even improved your diet, dropped a few pounds, and bumped up your exercise like a friend suggested… but that doesn’t help either. 

The sad truth is, the beverage manufacturers want sales and that's exactly what they're getting by you not knowing. The science behind it though is something called the cortisol awakening response, also known as CAR.  In humans, cortisol is released by the adrenal glands that sit on top of each kidney.  It's a natural steroid hormone, and follows a rhythmic cycle a couple times each day with the greatest increase right after you wake up from a sound sleep further stimulated by the amount of sunlight your eyes are exposed to in the morning.  There are other brain chemicals that regulate CAR, which are influenced by gender, health status, health behavior and stress perception. It's not clear why cortisol rises right after waking but neural regulation has a lot to do with it. 

One structure in the brain, the suprachiasmatic nucleus abbreviated SCN, is a small area located in the hypothalamus, situated directly above the optic nerve. It’s responsible for controlling circadian rhythms. The neuronal and hormonal activities it generates regulate many different body functions in a 24-hour cycle.  As for the SCN, it controls your sleep-wake cycle, feeding and energy consumption, sugar balance, and along with a few other things it controls many of your hormones.  With respect to your alertness, the SCN’s control of cortisol, known as the "stress" hormone, is extremely important. 

In a recent Forbes article titled, “Why The Best Time To Drink Coffee Is Not First Thing In The Morning,” it states the effects of caffeine consumption at times of peak cortisol levels actually diminishes the effectiveness of the additional stimulation.  Worse still, “By consuming caffeine when it is not needed, your body will build a faster tolerance to it, and the buzz you get will be greatly diminished."

The optimal timing of your caffeine intake should be when your cortisol levels are lowest during the day.  So in order to gain the most enjoyment of caffeine with the least negative effects on cortisol… you’ll want to avoid the two hours after waking-up, at lunch time, and anytime after 5pm. In other words, cortisol levels in most people are highest between 8-9 am, 12-1 pm and 5:30-6:30 pm.  Timing your “caffeine fix” between 9:30-11:30 and 1:30 and 5:00 takes complete advantage of the dips in your cortisol levels when you need a boost the most.  The problem is, you’re drinking caffeine at a time when you’re already approaching your maximal level of alertness naturally. One of the key principles of pharmacology is to use a drug when it is needed, and not the other way around.

Sunlight is the strongest external cue invoking alertness, especially in the morning. So, if it’s safe to do so, commuting into work without sunglasses on is best. This would allow for stronger signals to be sent between the eyes and the brain to stimulate the SCN, and increase your morning cortisol production at an even faster rate.  If you fear being blinded by the sun in the morning keep them on. But, on days when it’s overcast or partially cloudy… take them off especially if you didn’t get a lot of sleep the night before.  Driving without them will help you feel more alert rather than blocking what little sunlight is available.  That way you can take the most advantage of your situation.   

Bless and be blessed ALWAYS, 

 

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Lewis Meltz

9- Great Back Pain Tips

Check Out These 9- Great Back Pain Tips 

Back pain is something that can be a truly debilitating affliction for many. The key to conquering the inconvenience and agony of this condition is to learn as much as possible about its causes and treatments. Put the tips and information in this article to work, and you will stand a good chance of greatly increasing your quality of life.

When moving an object, try to push it rather than pulling. If you need to move a large item, stand close to it while tightening your stomach muscles, and push with both arms. By pushing the item, you are using your stomach muscles, as opposed to pulling, which puts intense strain on your back, possibly causing you to injure yourself.

Back pain sufferers sometimes have a lot of trouble getting around, but you should still try to perform activities like swimming in order to relieve the pain. Swimming is really a full-body workout, and it definitely helps to stretch and loosen the muscles in the back. Plus the water is soothing for your back.

Make sure you drink enough water. The human body is primarily water, including our muscles and the discs in our spines. Getting enough water helps increase the size of the intervertebral discs, which will keep your spine flexible and reduce your back pain. You really can't drink too much water.

One of the absolute best ways to strengthen your back is to keep it flexible. Yoga, Pilates or Tai Chi are some methods that will help you. Two to four times a week, alternated with strength training will put you in tip top shape. Give it some time and soon you will hopefully forget the pain that had you lying on the couch.

To avoid further injury to a healing back, avoid activities, which will add additional strain to the back. Shoveling snow or lifting heavy bags or boxes, for example, are everyday activities you should not engage in until your back is healed. If not, you may end up re-injuring the area before it has even had a chance to heal itself.

Think leaning backward 45- degrees instead of an upright 90 degree angle while sitting. Many people think the proper angle for sitting is 90 degrees, but researchers have found that the most optimum angle for sitting is actually leaning back a little as much as 45 degrees.  Sitting slightly reclined puts much less strain on your back, which in affect will lower your back pain.

Use your legs whenever you lift anything. You have to have a strong base with your legs and your body needs to be even. Hold the object you are lifting up close to you as you lift from your legs. This will help prevent any back injury that might occur.

Back Pain Relief

Start exercising. By exercising, you strengthen muscles in your upper and lower back, which allow them to handle the stress you put on those muscles. Learning to stretch those muscles will alleviate pain as well. Find an exercise program that matches your abilities, and you should notice back pain relief.

Back Pain

If you are having back pain while you working on the computer try this, make sure arms are comfortable. Raising your arms or extending them on a keyboard that is placed too high can cause back strain. Adjust your keyboard to a comfortable level to reduce the strain on your upper back.

Back pain sufferers know all too well the difficulty and misery their condition causes in their everyday lives. However, by acquiring the right knowledge about how to approach the problem, it is possible to achieve relief. Take the advice in this article to heart, and you will have the power to drastically reduce the impact back pain has on your life.

Bless and Be Blessed ALWAYS...

Lewis Meltz

Wellness-Performance-Family Care

Wellness-Performance-Family Care 

If you're trying to figure out how to keep up, or just reaching out for a little help... and maybe you just want to look great, feel better and get moving again, then look no further.

We specialize in short-term chiropractic care for neck and back pain.  Because everyone knows, wellness improves health.  If you don't take care of your body... how will YOU take care of YOU?  

We're known for our excellence in hands-on care for musculoskeletal pain at any age... so come experience the difference.  We offer skillful chiropractic care offering effective treatment for more than just back pain.  We see people with neck pain, headaches, and sports injuries of all kinds.  Always natural and evidence based.  Offering you and your family alternative solutions to drugs or unnecessary surgery.  

Please know, optimal spinal hygiene and YOUR over all health is our focus, and our ultimate goal for you.  No matter what it is you want a THERAPEUTIC LIFESTYLE means discovering the good habits in order to improve your health.  Choosing and making conscious choices each day with new skills enhances your well being in every way. 

So here's what we do, by boosting your performance we increase your well being, and in turn improving your family's health all with expert chiropractic care.  This is why our services are so valued... 

1. You can start feeling good again
2. Look better and have more energy
3. Enjoy rapid chiropractic relief

And as for our results?  Well after 30 years they speak for themselves.



It's simple, renewed vigor can be yours by receiving regular chiropractic check-ups and making easy lifestyle changes. 

So if you're looking for individual attention, sound nutritional guidance, masterful manual adjustments, expert chiropractic advise, or you just want an unbiased second opinion for better strength, more muscular power, improved coordination, greater flexibility and enhanced balance you're in the right place.  So you can enjoy vitality for life and wake up feeling good again.

Let me ask, are you in a pickle with pain?   Slowed by stiffness?  Annoyed with joint achiness? Tormented by numbness? Bothered  by tingling?  Or maybe you have mood swings, muscle spasms, chronic headaches, shoulder pain, or a lack of energy.

And then you might ask, "How do I know when I need chiropractic care?"  And the next logical question if you've never seen a chiropractor, "Who can I trust?"  I can assure you, our nose doesn't grow just to create more visits at your expense.

Where respect is earned, honesty is appreciated, trust is gained... and loyalty is returned. 

We appreciate your referral of friends and family members, and also your confidence and trust.

Bless and be Blessed ALWAYS,

 

Lewis Meltz

How Do I Know Whether to Use Ice or Heat For Injury?

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How Do I Know Whether to Use Ice or Heat For Injury?

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Although altering the temperature of an injury or painful area can be quite beneficial to the healing process, knowing when to apply ice or heat can be confusing. It is necessary to understand the effect each has on the body,

The application of heat increases the circulation of blood and decreases tension in muscles and ligaments.  Heat applications are advantageous for the relief of chronic muscle or ligament tension.

Ice or cold packs applied to the body decrease the flow of blood, decrease swelling from acute or recent strain or injury, decrease pain nerve impulse transmission, and increase muscle and ligament tension. Application of ice is desirable during periods of acute injury in which strain and sprain have occurred.

It is generally best to apply heat to areas of chronic tension in the absence of recent swelling. It becomes confusing when muscle and ligament tension occurs in the same area as joint swelling. In these instances, it is best to apply heat to the area of muscle tension and ice to the area of swelling. Heat is generally more beneficial for muscle spasm than ice. When unusual or strenuous physical activity is followed with back, neck, shoulder, or other joint pain, ice is preferred.

Be sure to contact Chiropractic Orthopedic Group at 916-933-2707 if you are unsure about applying ice or heat, and for instruction on proper application. Dr. Meltz can advise you on what is best for you, and can also determine if you would benefit from chiropractic treatment.

Bless and Be Blessed ALWAYS,

Lewis Meltz