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Your head weighs more than you give it credit for…

Forward head posture (FHP) is a pervasive positioning of the head related to overuse of cell phones and computers. The wall test is a simple way to diagnose yourself with FHP:

• Stand straight against a wall
• Feet shoulder width apart.
• Heels, buttocks and shoulder blades touching the wall
• Is the back of your head touching the wall?

If not, there’s a good chance your head is resting forward most of the day. This is problematic when you consider studies that suggest for every inch you move forward, you are adding 10 pounds of extra pressure to the spine. It’s no wonder we are seeing the onset of degenerative spinal conditions shift to an earlier demographic.

How we help at Espinosa Family Chiropractic

At our office in Sacramento, we help you address FHP through postural analysis and awareness, chiropractic adjustment and attention to the muscles that matter. A leading reason for FHP is tightening and weakness of the muscles which are used to support the head at the top of the spine (the head’s center of gravity). This is a key area of focus for us at Espinosa Family Chiropractic. We want to release tight muscles such as the occipitals and the sternocleidomastoid and focus on strengthening the muscles that will make it easier to keep your head atop the spine without craning forward. 

Dr. Raymond Espinosa, D.C. 

When you work at the computer, your hands are on the front line

For some it may take weeks, for others years, to show but the repetitive stress of typing all the time does take its toll on the fingers, wrists and forearms. And this map of pain can be traced further to the shoulders, neck and spine- science is clear regarding the harm of sit-heavy lifestyles. Most employers invest little in education regarding ergonomics and posture, so it is up to us, the responsible workers, beholden to our own health, to take action!

Easy stretches on-the-job: 

• The paci-fists: starting with your hands wide open, gently squeeze them into fists and open them again. Repeat 10 times. 
• Clasp hands together in front of you and extend arms with palms facing outward. Hold 10 seconds then bring hands over head and repeat. 
• The prayer: hands together, palms and fingers flat against each other. Push hands in toward each other to provide a stretch to the wrist. 

Do these as often as the thought strikes you and it will go a long way toward preventing wrist and hand pain from occurring in the first place. Repetitive stress is ubiquitous in the workplace: listen closely when your body twinges with tightness or pain and respond in the moment! This will stop the problem from compounding and causing more trouble down the road. If you need help addressing repetitive stress that won’t seem to go away, give our office in Sacramento a call. We specialize in finding and treating the cause, not the symptom! 

Dr. Raymond Espinosa, D.C. 

^cake pops, a snack sure to cause a sugar crash. But how likely are you to reach for it anyway? 

Snacking has a bad rap in the health community

Because we tend to snack on JUNK! For a busy individual, snacking can actually be extremely useful. It just needs to be done right. Blood sugar ebbs and flows throughout the day: letting it get too low leaves us feeling light-headed, hungry and stressed out, which leads us to grab at the nearest snack, say a candy bar, which spikes blood sugar too high and then drops us off the other side feeling fatigued and depressed. The idea is to remain in the middle and snacking can be very useful in this endeavor. 

Preparing your snacks: a successful formula

This is where responsibility comes in: your responsibility is to avoid processed sugars and saturated fat by packing yourself a healthy snack. We want to focus on snacks that have: 

• Between 150-200 calories
• Carbohydrates, fats and proteins
• Avoids processed sugars and fats

Here are just a few ideas: 

• Apples and peanut butter
• Granola and yogurt
• Egg and hummus 
• Lunch meat and low-fat cheese

When should you snack? Well this depends on your eating schedule: remember that balanced meals are most important. Snacks should be fit in between, as needed. For example, if you eat breakfast at 8 and lunch at 12, have a snack at 10, then another at 3 before dinner at 6. A properly timed snack can do wonders for your state of mind, helping you stay productive and sane! 

Dr. Raymond Espinosa, D.C.

Breakfast for energy

There is quite a bit of debate regarding breakfast and its supposed role in weight loss vs. weight gain, its links to cardiovascular disease and its relative value to other meals. Foregoing this debate, we want to focus on one reason why breakfast is important: energy. For the busy professional, breakfast is indispensable. 

Is any breakfast preferable to no breakfast? 

More specifically, are the empty calories and sugar content of a doughnut worth the trade-off of energy that you may get out of it? Signs point to yes, as long as you aren’t making this a regular habit. If you are in a time crunch and have no recourse, a doughnut from the office dozen can still benefit you in terms of getting the metabolism moving and waking up your brain. 

Breakfast made easy

Let’s focus on the elements of a hearty breakfast that will:

• Start your metabolism, helping you to burn calories throughout the day.
• Provide you with energy for the first half of the day.
• Balance blood sugar; the feeling of being ‘hangry’ usually comes from shortages in glucose in the blood that need to be replenished with a morning meal. 
• Lower levels of stress hormones
• Take under 10 minutes for preparation and consumption.

Well it turns out there are many options!

• Oats and yogurt: oatmeal is a whole grain that contains complex carbs- your main energy source- and fiber which digests slowly and helps you feel satiated for longer. Yogurt contains healthy fats and proteins for added energy
• (Insert favorite nut here) butter and apple: fruit sugar plus the protein from nut butters, and this one takes no time to prep at all.
• Avocado on toast + egg: the most laborious process, but the healthy fats from the avocado, the carbs of the toast and protein of the egg will keep you going until lunch.

Going without breakfast is selling your body short! We can get the nutrients we need to fire up our brains in the morning with next to zero effort required. It’s time to start saying yes to breakfast. 

Dr. Raymond Espinosa, D.C. 

Muscle tension is a byproduct of stress

While your brain is on fire, your body feels tight and this feeling perpetuates itself: the tightness and potential pain add further to the stress. This situation necessitates an equally comprehensive response, taking deep breaths while addressing the muscle tension. 

When it comes to beating stress, progressive muscle relaxation is a tactic that is too easy to ignore.

• Close your eyes to block out extra-sensory stimulation 
• Start inhaling and exhaling evenly, four seconds at a time. 
• With each inhale, flex a single muscle group.
• With each exhale, relax that muscle group. 
• Start with toes and work your way up to shoulders. 

This translates to immediate values, including a lowering of blood pressure, more fluid blood circulation and the relief of muscle tension. Focus the entirety of your attention on the rhythm of breathing above all else and you should start to feel less overwhelmed. When you open your eyes again, you can return to the task at hand with a refreshed perspective.

While stress encourages us to work harder, it does not necessarily make us work better. Taking as few as 60 seconds to de-tense your muscles is a powerful way to improve productivity while keeping your sanity intact! 

Dr. Raymond Espinosa, D.C. 

The concept is simple: balanced breathing means you breathe in and breathe out for equal amounts of time.

But the upside is amazing: there is no quicker way to calm your nervous system, sharpen the mind and reduce stress than by breathing well. Unfortunately, many of us seem to forget how to breathe as we get older, leading to shallow breath patterns that leave us short on oxygen. 

Begin by breathing deeply

Diaphragmatic breathing, also known as deep breathing, begins by contracting the diaphragm, inhaling through the nose and filling your lungs with air. In this way the abdomen, and not the chest, will expand outward as you saturate all the cells of your body with the oxygen they need to respire. To step it up just a notch further, and turn this basic activity into more of a relaxant, try “equal breathing.“

Practice breathing in through the nose for four seconds and out through the nose four seconds and linking the breaths together so that your breathing feels like one continuous cycle. The rhythm will help calm your mind during moments of stress. You can use this technique before bed, during a stressful commute, or during a free minute at work. At Espinosa Family Chiropractic, we believe in the power of breathing and we want to help you breathe your best. See how we can improve the function of your diaphragm and its accessory muscles by calling our office and scheduling an appointment today. 

Dr. Raymond Espinosa, D.C.

And by small, we mean really small: 10 minutes or less at a time with microexercises 

Imagine that all you needed to do each day was get your heart rate up for 30 minutes, but the pressures of your job, your commute and home life prevented you from doing even that. For many of us, this is a blatant reality. The solution is to think smaller- what is the largest continuous block of time you can squeeze in to your schedule for exercise? Because even 60 seconds is good enough!

Microexercises are made for the busiest of lifestyles

Because everything we need in life is seemingly within reach of our fingertips, we are moving less and less. With a new year upon us, there is no better time than now to take back the little moments to give ourselves emotional and physical boost. Studies show that the health benefits to be reaped by 30 minutes of continuous exercise (calorie burning, cholesterol levels and blood pressure) can also be gained by people who exercise in smaller doses, albeit more frequently. 

Some ideas for microexercises: 

• Take to the stairs at work 

• Try out a 5 minute yoga routine

• Plank for 30 seconds or as long as you can handle it

• Keep a set of dumbbells and a jump rope stored under your desk. 

• Jumping jacks, sit-ups, push-ups

• Simply take a walk

Besides getting your heart rate up and strengthening muscles, you are removing muscles from their constant state of contraction which is so prevalent in the office. This will help you feel less stiff at the end of the day. Choose what makes you happiest and dedicate yourself to doing it as often as you can for as long as you can. For help getting motivated, or healing injuries that are holding you back, give our office in Sacramento a call to schedule an appointment today!

Dr. Raymond Espinosa, D.C. 

Your emotional state is reflective of your lifestyle.

Changes in temperament are reasonable and to be expected when you consider the pressures of adulthood but mood swings are more erratic and disruptive to your well-being. Our lifestyles are a balancing act between genetic predispositions and more tangible lifestyle factors including diet, level of activity and stress. When stress levels are up and activity is down, our body’s attempt at homeostasis often becomes jeopardized.

Mood swings can be regulated by controlling the factors within your power! 

So your workload is higher than usual, you aren’t exercising as much and you’re diet has fallen by the wayside. This is a great recipe for leaving your body and mind in a compromised state that leaves you vulnerable to unpredictable mood swings. Here’s a little insight on how healthy lifestyle decisions impact your emotional state:

• Diet: Skipping breakfast? Relying on coffee and sugar to get you through a hectic work day? Caffeine is a veritable malfactor when it comes to homeostasis and sugar can leave blood sugar levels low after an initial spike. Diet should be a stabilizing influence, not a wave-creator!

• Activity: We need to move to keep our circulation fresh, endorphins rushing and our body in a state of constant renewal. Staying sedentary is the quickest way to watch your body and mind deteriorate. 

• Stress: stress management requires near constant dedication! Optimizing your home and workplace to keep stress at bay set the tone for a clearer mind and a healthier outlook. 

How does chiropractic help with mood swings?

By correcting subluxation and regulating the nervous system, which is the main mode of communication between brain and body. Removing pressure and subsequently interference from the nervous system helps the systems of the body work more fluidly, which is an essential component of homeostasis! For help creating an action plan to naturally account for changes in temperament and mood swings, give our office in Sacramento a call to schedule an appointment today! 

Dr. Raymond Espinosa, D.C. 

Dieting for energy is about balance

To be more precise, a diet that gives you energy would see you equally distribute calories throughout all your meals and observe a ratio high complex carbohydrates: medium protein: low (but not no) fat. Too many of us are skipping breakfast and wondering why we don’t function later in the day; furthermore, this leads us to gorge ourselves because we feel starved by the middle of the afternoon. 

Candy, soda and coffee are not a recipe for energy

Fitting our diet into our busy daily schedules often means that we are eating on the go- grabbing for candy bars and coffee to waylay hunger. Sugar is a simple carbohydrate that is quickly processed by the body; this is why you might experience a surge in energy right away, but once it is is processed you are left with low blood sugar and low energy. Complex carbohydrates (think grains) are the fuel that really keeps you going.

Eating for high energy: 

• Balance carbs, proteins, fats (avoid saturated fats)
• Fruit and vegetables to provide you with natural sugar and all the micronutrients you need to feel your best. 
• Iron: a crucial mineral that helps red blood cells allocate oxygen to allow our systems to function optimally. 
• Vitamin D: is less plentiful during winter, which is unfortunate because it helps to keep mood swings at bay. Cold water fish, mushrooms and fortified dairy products are great places to add in more D.

Our role in keeping you energized

At Espinosa Family Chiropractic, we know that diet is the first place people can start making changes when accounting for fatigue. But keeping your body and, in particular, your nervous system, in top shape is also essential to feeling your best all the time. Chiropractic keeps you energized by removing interference from the nervous system; your brain will feel clearer and your body will function more effectively. Give our office in Sacramento a call to schedule an appointment today. 

Dr. Raymond Espinosa, D.C. 

Fatigue can feel like a syndrome in winter. 

And there is a biological reason for this: with less daylight, the body produces more melatonin which makes us feel drowsier than normal. This sets the tone for seasonal affective disorder (SAD), a mood disorder usually experienced during winter time and characterized by symptoms including: 

• Depression 
• Mood Swings
• Weight loss
• Trouble sleeping

….among other symptoms. It is thought that 1 in 15 people suffer from SAD but even if you are not among this statistic, most of us will feel fatigue of some degree higher than normal during the winter months. 

What can we do about it? 

There are several things within your control which impact your energy levels:

• Exercise: Get outside, get your heart rate up and recoup what little vitamin D is available during the daytime. The endorphin release helps you feel happier and fights stress. 
• Diet: many people are chronically deficient in iron and vitamin D, two nutrients that have an impact on mood and vitality. There are natural and delicious ways to get these into your diet.
• Managing stress: don’t work yourself to the bone simply because there is nothing else to do! Keeping stress at bay is a constant balancing act that can be weighted awkwardly during winter. 

How we help at Espinosa Family Chiropractic

Chiropractic is excellent for boosting vitality because spinal adjustments help to prevent impingement to the nerves and thereby optimizes the nervous system. By improving nerve function, the body is able to balance its own chemistry quicker helping to stabilize your mood. It will also help you to think clearer and move with less pain, both of which are necessary for feeling well in winter!

Dr. Raymond Espinosa, D.C.