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Vida Chiro Blog

A Chiropractor's Take on Fad Diets

A Chiropractor's Take on Fad Diets

Joseph Coupal - Wednesday, June 06, 2018
Vida Chiropractic - Cervical Manipulation to treat back pain, Newark, NJ

Today, more than ever, fad diets are becoming a popular way to lose weight fast. Diets are based on everything from a person’s blood type, skin color, eye color, counting carbs, and some are based on nothing at all. Many of these diets are about deprivation. The basic idea behind many of these diets is the depriving your body of something that it wants and craves. While I don’t believe that you should eat everything that you can get a hold of, your body craves things for a reason.

A lot of times women crave chocolate at certain times of the month, that is due to the high concentration of magnesium in chocolate, a nutrient which becomes depleted. While there may be better ways to get magnesium, your body is very intelligent and knows what it needs to survive. Why would you not want to listen to your own internal regulation system? Losing weight has and always will be about eating less and exercising more. However, depravity is not part of that equation necessarily.

Mostly all of these diets will make you lose weight quickly but an extremely high percentage gain all of the weight back just as fast. Your body burns approximately 1200 calories per day while lying in bed. If you work during the day, you can burn nearly 2000 calories a day not doing anything for exercise. So, how many calories are you eating a day? 3000? 4000? The key to losing weight and maintaining that loss is to equal that balance and then to exceed the calorie intake by 500 per day. A bottle of soda has about 250 calories in it. Therefore, if you drank two bottles of soda a day, switch to water, you would essentially lose a pound per week if all other intakes were even.

Small changes can make a big difference: take the longer walk to work, park your car across the parking lot, take the dog for a walk, cut out soda, take the stairs instead of elevator, little things like this can make a large impact. Simply working out for twenty minutes a day, three to five times a week, and cutting 500 calories out of your diet every day, you will lose one to two pounds per week, healthily, happily, and without depriving your body. It is the little things that matter most in this world and the same applies to becoming healthy, little changes everyday, add up to big changes in the end.


The Importance of Office Ergonomics

The Importance of Office Ergonomics

Joseph Coupal - Friday, May 25, 2018
Vida Chiropractic - Cervical Manipulation to treat back pain, Newark, NJ

There is a new saying going around that “sitting is the new smoking” and it is a problem that is affecting millions of Americans. How many of us sit all day for our 9-5 job? The vast majority of America is sitting more than 75% of the day. We wake up, drive to work, sit for 8 hours, drive back from work, then sit in front of the television in the same crunched posture. We, as Americans, are in a sitting epidemic. Human beings were not meant to sit this long. We develop our natural curvature of the spine as infants in three separate phases: keeping our heads up, crawling, and standing. The posture of sitting puts the most ligamentous stress on the spine, which over time will begin to reverse the normal curvatures of the spine. This will increase pain, tightness, and a slew of other symptoms including sciatica and potential gastrointestinal distress. Another big problem in today’s society is what we like to call “text neck”. Everyone has their head down looking at their smart phone now more than ever. This is another disastrous posture for your neck and natural curvature of the cervical spine. It can lead to headaches and tight muscles as well as arm pain, shoulder pain, and pinched nerves. Now we know what you are thinking. You know all of this is bad, but what can you do about it?

Well, we’re glad you asked. Let us raise awareness of correct posture, sitting up straight towards the edge of your chair, head up, shoulders back, and feet shoulder width apart flat on the floor. If you are sitting all day for your job, obtain an ergonomically correct chair or a lumbar support pillow to help out your lower back. Also, it is recommended to stand and take a walk/stretch once per hour of sitting. Place your computer screen at eye level to reduce bending your neck down. Standing desks are also a positive. The most important advice is just get up and move! Movement is life and the research states that only 30 minutes of exercise a day has countless benefits such as increased mood, decreased weight, increased energy, and overall better outlook on life. Remember, correcting your posture with proper ergonomics will take some effort but it will be worth it. Visiting a chiropractor to ensure proper spinal health and movement is an integral part of improving posture and increasing your quality of life.

Call us today!


Neck Stretches to Alleviate Neck Pain

Neck Stretches to Alleviate Neck Pain

Joseph Coupal - Wednesday, April 25, 2018
Vida Chiropractic  - Mobile Phone Text Neck

We’re here today to discuss a couple of home exercises and stretches you can do if you're suffering from any neck pain or discomfort.

A lot of us at our jobs are sitting all day at the computer with shoulders and neck bent forward and that's a really common problem in today’s society. So if you want to help yourself a little bit let us show you a couple stretches.

Range of motion stretches are relatively easy to do. You're just stretch your neck to one side to get the full range of motion and hold it for approximately 10 seconds. Go to the other side 10 seconds and get a good stretch.

There's your levator scapulae muscles on your shoulder. It attaches to your neck. You're going to bring your head down, you're going look towards your arm pit, you're just going to force you head toward your arm pit. Hold that for again for approximately 10 seconds. You can do the other side as well, neck down, look over pull.

Another really good exercise is called chin tucks. That's for your posture and your suboccipital muscles right up there at the base your neck. You're going to look forward straight ahead and all you're going to do is bring your chin in and tuck it. Don’t bend your neck. Hold that for about 10 seconds. If you want you can push it down a little bit. If you do that about 10 times with a 5 to 10 second hold a couple times a day that'll be really good for your neck posture.

So those are some things you can do at home for your neck pain. If you have any concerns you can come on in we'll take a look at your neck.


Your Pelvis and How it Relates to Lower Back Pain

Your Pelvis and How it Relates to Lower Back Pain

Joseph Coupal - Wednesday, April 11, 2018
Vida Chiropractic - spinal health professionals here in Newark, NJ

In today’s blog post we’re going to discuss a little bit about the pelvis and how it relates to low back pain.

A lot of our patients come in our office with complaints about low back pain. A lot of times it's coming from the lumbar spine whether it's a disc or a pinched nerve. But a lot of times the pain can be coming from your pelvis and that includes the ilium. These are these two bones on the ides and your sacrum is right at the bottom there. The pelvis is supposed to move back and forth at the joint called your sacrum realiac. If that’s stuck then that condition can manifest into low back pain. The pain can be on the side and it can hurt when you're getting up from a seated position.

We have a good way to evaluate it in the office. Many of you with this problem present with a short leg or other visible abnormality. So if you have lower back pain and you don't know where it could be coming from, come on into the office we'll evaluate you and provide you the chiropractic care necessary to put you back to pain free living.


Tips to Get a Better Night’s Sleep

Tips to Get a Better Night’s Sleep

Joseph Coupal - Wednesday, April 11, 2018
Oyster Point Dentistry Sleep Apnea Treatment in Newport News, VA

We see a lot of patients in the clinic with problems sleeping so we're going to give you some sleep tips, tips to get you to sleep better, and some general tips about sleep positioning.

There's a lot of people with insomnia which means you're not getting enough sleep. There's a couple different problems. It's really kind of two major problems we have when we're having trouble falling asleep and/or we're having trouble staying asleep. So there's multiple factors which makes this a complex issue.

The number one reason people do not sleep well is associated with muscle aches and pain. You are waking up (often times without even realizing it) because your back and/or your neck hurts and you're rolling on your shoulder. It is physical problems that are the number one reason why we're not getting good night's sleep. So if you have a physical problem, back pain, neck pain, headaches, shoulder problems, or anything like that give us a call.

Let’s consider general sleep problems versus physical problems. Number one is electronics. We are all into iPhones iPads and computers. We had a guy in recently with trouble sleeping. It turns out he leaves his I pad on and it alerts when he's getting email. He’s subconsciously hearing email alerts all night and of course it's waking him up multiple times. So the rule number one in getting a good night's sleep is turning electronics off an hour before bedtime. Turn phones off, iPads off, no TVs in the room an hour before bedtime. All that light, it's gets complicated, but the light stimulating hormones in the brain and keeps you awake. The body thinks there's some light out there and wants to be awakened.

Rule number two. We don't want to eat or drink anything an hour before bed as well. So if you were eating this midnight snack or drinking a big glass of water, then you got to get up and go to the bathroom. So it's no food or drinking at bedtime.

Your room environment is very important so a couple things in the general room for you to think about. A lot of us are sleeping way too warm whether it's in the summer or winter. If you set sleep temperatures at 72 or 70, then you're under the blankets. You are going reach 75 degrees in there as your body heat is trapped. There's a lot of different strategies but the best thing for most is to keep the room a little bit cooler, enough that you don’t need a thick blanket. Consider using something called the chill pad, a sleep aid that circulates water underneath you and it helps regulate your body temperature.

Now onto sleep positions. A lot of people don't know how to sleep. We never want to sleep on our stomach. There's just no good way to sleep on your stomach. It's going to put strain on the neck and it's hard to breathe properly. For women, some say that it gives you wrinkles quicker if you sleep on your stomach. True or not, that notion is out there. So that's why we consult our women patients to sleep on their back or sides.

I know a lot of people have trouble with snoring. If you're snoring a lot and your partner says you kind of stop breathing in the night you could have something called sleep apnea. This is where you're waking up continually and which is actually a very serious medical problem. So, if you have a severe snoring and your partner says that you interrupt breathing at all during sleep, you must, must, must get a sleep study conducted to evaluate you for sleep apnea.

One thing we recommend is one good pillow. The typical pillow that you find at the stores are probably not going to give you enough support. One of the pillows that we have here is this water-based pillow. Basically what you do is you fill up water level based on how big you are. You use just one pillow. A nice thing about the water pillow is that it's nice and heavy, doesn't slide around.

So, no food or drinking before bed time, no electronics at night before bedtime, try to go to bed a little earlier, no electronics, no food, nothing else an hour before bed. Once in a nice calming relaxing bedroom, get the temperature down. Most of us are sleeping way too warm. Get it to 72 degrees in there and sleep a little cooler. Sleep positions, be on your back or a side. Use one good pillow. If you have a bad lower back, a sleep pill is ok and use a pillow or two underneath the knees to elevate them so that you can take some pressure off the spine.

Come on in and we can delve into this a little bit more. Hopefully this helped you out a little bit. Check out our website or give us a call.


The Effects of Good Posture on Spinal Health

The Effects of Good Posture on Spinal Health

Darren Kincaid - Wednesday, March 21, 2018
Vida Chiropractic - Chiropractor advice for good posturel, Newark, NJ

Hello again dear friends from Dr. Paulo, Dr. Diana, and the entire staff here at Newark's Vida ChiropracticLet's talk posture!

We often hear that good posture is essential for good health. Good posture affects your overall well being, specifically when it pertains to neck and spine health. We recognize poor posture when we see it in the form of unnatural body positions formed as a result of bad habits carried out over years. Chiropractors in general have a real grasp of the importance and necessity of good posture.

What is posture? Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground. Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don't even have to think about it. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture. While the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also maintain our posture and balance during movement.

Consequences of poor posture: Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax, when held in certain positions for long periods of time. For example, you can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.

Can I correct my poor posture? In a word, yes. Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture. Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. With practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. In turn, this will help you move toward a better and healthier body position.

How can Dr. Paulo and Dr. Diana help?  Those of you with long-standing postural problems will likely require the help of a chiropractor to assist both the body and the brain to correct themselves.  We can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. With the use of certain chiropractic techniques, we can also assist you with choosing proper postures during your activities, helping reduce your risk of injury. Call us to learn about how Newark's Vida Chiropractic can help you correct bad posture and the associated painful ills that you suffer as a result!


Chiropractic Treatment for Carpal Tunnel (Newark NJ)

Chiropractic Treatment for Carpal Tunnel (Newark NJ)

Darren Kincaid - Wednesday, March 07, 2018
Vida Chiropractic - Chiropractic treatment for carpal tunnel, Newark, NJ

Did you know?

A carpal tunnel patient pays about $30,000 in medical bills and loses hours of productivity from work absences over his or her lifetime.  

Carpal tunnel syndrome (CTS) is the most expensive of all work-related injuries.

Your doctors here at Newark's Vida Chiropractic can educate you about CTS and to advise you that chiropractic treatment is one of the fastest growing treatment solutions for today's CTS patients. 

What Is CTS?

CTS is a problem of the median nerve, which runs from the forearm into the hand. CTS occurs when the median nerve gets compressed in the carpal tunnel—a narrow tunnel at the wrist made up of bones and soft tissues, such as nerves, tendons, ligaments, and blood vessels. The compression may result in pain, weakness, and/or numbness in the hand and wrist, which radiates up into the forearm. CTS is the most common of the “entrapment neuropathies”—compression or trauma of the body’s nerves in the hands or feet.

What are the symptoms of CTS?  

Burning, tingling, itching, and/or numbness in the palm of the hand and thumb, index, and middle fingers are most common. Some people with CTS say that their fingers feel useless and swollen, even though little or no swelling is apparent. Since many people sleep with flexed wrists, the symptoms often first appear while sleeping. As symptoms worsen, they may feel tingling during the day. In addition, weakened grip strength may make it difficult to form a fist or grasp small objects. Some people develop wasting of the muscles at the base of the thumb. What’s more, some are unable to distinguish hot from cold.

What are some common treatments of CTS?

  • Steroid Injections around the affected nerve
  • Hand/Wrist Rehab to strengthen the hand muscles that support the carpal tunnel
  • Immobilizing the wrist in a splint to avoid further damage from twisting or bending
  • Cold Laser Therapy to help reduce nerve inflammation
  • Pharmaceuticals to control the pain
  • Surgery to cut the ligament that encloses the carpal tunnel

How can your chiropractor help?

Chiropractic treatment can be effectively incorporated in lieu of surgery in many cases. For those who do require surgery, medical doctors increasingly refer their patients to the local chiropractor for post-surgical care.

Your chiropractor will likely employ a combination of joint manipulation and soft tissue treatments of the wrist and hand to help create a more stable carpal tunnel and allow the compressed nerves to heal. Your chiropractor will also likely recommend a customized regiment of hand stretching and strengthening exercises based on the unique nature of your case.

Contact us:

Dr. Paulo Pereria and Dr. Diana Arteta and their team will gladly consult you on your Carpal Tunnel Syndrome issues and how you might resolve your pain without resorting to painful surgery or drugs. Call or contact us anytime!



Lower Back Pain at the Office? Newark's Vida Chiropractic Can Help

Lower Back Pain at the Office? Newark's Vida Chiropractic Can Help

Darren Kincaid - Monday, February 19, 2018
Vida Chiropractic - Cervical Manipulation to treat back pain, Newark, NJ

Today's blog post is offered as a simple educational consult for those Newark area office workers who suffer back pain. Like countless American office workers across the country, you might experience increasing pain in your lower back.  If this is you, don't feel alone.  Some primary care physicians state that low back pain caused by prolonged sitting at office desks is the second most common reason for visiting the doctor after colds and flu. Those same doctors are increasingly referring their patients to their local chiropractor to relieve lower back pain as opposed to prescribing opioid-based pain medications.

It might not make intuitive sense that the mere act of sitting can cause back pain, but physical inactivity introduces a slew of health risks with systematic spinal compression being one of them.  In some cases, simple changes like adjusting chair height, standing at your workstation, and scheduled walks can set aside your office-related back pain.  In cases where back pain is severe, a trip to Newark's Vida Chiropractic can be an instant game changer in your quality of life. 

Why does Sitting Cause Low Back Pain? Office workers tend to commit the mistake of spending the entire day just sitting at their desks. Sitting may seem like a physically harmless thing to do, but when done for prolonged periods of time, it puts a significant amount of pressure on the joints and discs of the spinal column. Poor posture is also a contributing factor to low back pain. Leaning forward, for instance, puts a lot of weight-bearing strain on the spine and increases wear and tear on the spinal joints and discs. Sitting in a fixed position also restricts blood flow to the discs between the spinal joints. With poor blood flow, the spine becomes deprived of nourishment, thus accelerating degeneration and increasing the likelihood of injuries in the lower back. Movement is essential to keeping your spine healthy and your lower back pain-free. Instead of staying in your chair the whole time, take short breaks every 20 minutes to stand up and do a bit of stretching. So you don't forget, set an alarm close by to remind you when to take a break, or leave a written note next to your computer monitor as a reminder.

If you've been experiencing persistent pain in the lower back, reach out to Dr. Pereira and his staff at Newark's Vida Chiropractic for a no-obligation consult regarding your back pain.  Our doctors specialize in spinal health and offer several treatments that are proven effective in providing pain relief. We've perfected the use of spinal manipulation techniques for treating every type of lower back pain. By manually adjusting the alignment of the lumbar spine, we decrease pain in the lower back, increase your range of motion, and restore your mobility.   As part of your treatment, our doctors will educate you regarding office behaviors that will ensure you maintain proper spinal posture and how you can strengthen your core muscles to reduce the risk for lower back pain.

The professionals at Newark's Vida Chiropractic will gladly consult you regarding your running-related pain and discuss how you might resolve your pain without resorting to painful surgery or drugs. Call or contact us anytime!


Newark Golfers Getting Chiropractic Treatment Play More Golf

Newark Golfers Getting Chiropractic Treatment Play More Golf

Darren Kincaid - Monday, February 05, 2018
Vida Chiropractic - Chiropractic care for Newark athletes in pain, Newark, NJ

Believe it or not, spring is here!  Well, maybe not by the thermometer, but by the calendar it certainly is.  For some time now you've been looking forward to being active outside. As we begin gearing up for spring/summer, working our golf swings, golf conditioning, and various quick muscle twitch movements. This new activity might reminded of some old injuries or maybe even some new ones. Here are some tips from your friends at Newark's Vida Chiropractic on preventing injuries and how to do deal with them as you get back into the swing of things.

DO A WARM UP:

Some of the most common things we see in my office this time of year are strains and sprains. This occurs when someone takes a tight cold muscle, tendon, and/or ligament and asks it to perform an explosive task like accelerating the head of a golf club to 85mph. Slow down, Tiger Woods, warm up!

A light 5-10 minute warm up including stretching and light aerobic exercise will get blood pumping to the tissue that’s going to need it most, lubricate the joints, and elongating the muscles and tendons.

START SLOW:

If your body has been dormant during the winter, pushing yourself too aggressively too soon can lead to injury. I typically see a lot of tendonitis in the feet, ankles and elbows, along with knee, hip, and shoulder pain in the spring time. These conditions stem from large increases in activity, some of which you may not even realize like gardening and yard work, cleaning out the attic, or moving furniture.

Running is probably the most common culprit. It’s not uncommon for me to hear that a patient who has never finished a 5k has signed up for a marathon and has injured themselves. Less experienced runners should follow the 10% rule. This rule states that you should limit the increase in your distance by 10% a week from your starting point. Your start point is whatever distance you feel like you can run comfortably with no training. If you can comfortably run 3 miles then your first week back to training you can work up to 3.3 miles, then 3.6, and so on.

TREATMENT:

Even if you follow these tips there is always still the chance of injury. So, what do you do once you have one?  

ICE vs HEAT:

In almost all strain, sprain, and overuse injuries that we see, inflammation is the reason for the patient’s pain. For inflammation one of the best home care options is 15-20 min of cold therapy applied at least 2-3 times a day and as often as every 2 hours. Cold therapy is best done with a gel pack kept in the freezer, but an ice water soak can also be very effective. Heat while great at relaxing muscle spasms can also bring too much blood to an injured area making inflammation worse. We have seen herniated disc patients who made the situation substantially worse by sleeping with a heating pad, so when in doubt – ICE it.

REST/ RECOVERY:

Rest is an important factor in allowing your body to heal the way it should. However, rest is different than immobilization. You get a better recovery by utilizing gentle range of motion exercises as soon as you can verses completely immobilizing a joint.

ASK a Chiropracter:

If it’s your golf swing, tennis serves, or some general aches and pains giving your problems you might consider a visit to the chiropractor or some other sort of sports medicine provider. We can evaluate your posture, movement patterns, and muscle imbalances that may be at the root of those aches and pains that just don’t seem to go away with home care. We treat Newark athletes with various chiropractic techniques which most often include some combination of spinal decompression and spinal manipulation solve our Newark athlete's pains.  

Lastly if you are experiencing sharp, intense, or point specific pain and you don’t know what it is we encourage you to seek help immediately and not to just try to treat it at home because it may be something more serious.  

For more health notes, contact Vida Chiropractic here in Newark, NJ!


Chiropractors are Newark's Injured Runner’s Best Friend

Chiropractors are Newark's Injured Runner’s Best Friend

Darren Kincaid - Sunday, January 07, 2018
Vida Chiropractic - Chiropractic care for runners in pain, Newark, NJ

Getting out of your Newark office and going for a quick run or jog can be described as pure therapy. That is of course, until the day comes when various runner/jogger pains force you to either decrease your miles or put away your running shoes altogether. The doctors at Newark's Vida Chiropractic specialize in treating running-related pain.

Vida Chiropractic’s doctors Diana Arteta and Dr. Paulo Pereira are trained in soft tissue and muscle work using techniques such as Trigenics, which is a proven technique to both relieving running-related leg and knee pain and equally important, to preventing running-related injury from occurring. Spinal decompression is another proven treatment for certain kinds of running-related pain.

Smart Newark runners seek chiropractic treatment that emphasizes proper alignment of the spine and pelvis. Maintaining proper spine and pelvic alignment can help prevent some of the most common runner related injuries: plantar fasciitis, Achilles tendinitis, IT Band Syndrome, patella (knee) tracking problems and hip bursitis. What causes improper alignment? The major causes of improper alignment include running in the same direction on the same course every day, running on slanted surfaces, and running in old worn-out shoes.

What healthy spine and hip protection measures can you take? First, vary your running surface—pavement, track, asphalt, grass, and dirt. This naturally will drive you to run on different courses and thus promote better muscle balance. Consider buying two of the same type of running shoes, and switch between the pairs. Think of it as “rotating your tires” daily. You’ll get more miles out of both the shoes and your spine and hips will thank you.

Newark's Vida Chiropractic will gladly consult you regarding your running-related pain and discuss how you might resolve your pain without resorting to painful surgery or drugs. Call or contact us anytime!