You can go with this, or you can go with that!

One of my favorite ways to unwind and relax is cooking. There’s something therapeutic about creating a meal from scratch while listening to music and maybe enjoying a glass of wine! But what I’m even more passionate about is creating healthy meals that are full of life-giving nutrients. I think that it can sometimes feel overwhelming to attempt a meal that is healthy but also tastes good and still allows you to feel like you are indulging rather than punishing yourself. That is why I thought it might be helpful to share some of my simple substitutes that I use with everyday recipes to make them a little bit healthier without feeling like I’m totally depriving myself.

Butter. While it’s absolutely delicious, it also contains dairy. Many people experience digestive problems when consuming dairy products and often times eczema and other skin problems as well as allergies and sinus congestion can be exacerbated by dairy. If you’re really looking for that buttery flavor without the lactose, ghee is a great option. Ghee is also known as clarified butter, which basically means that butter is heated until the water in it evaporates and the milk solids separate from the fat by either floating to the top or sinking to the bottom. Those milk solids, which contain lactose, are removed and you’re left with ghee, a nutty and tasty butter alternative. [1] If you don’t care about the butter-flavor factor or you’re wanting to avoid lactose-free dairy product all together, then coconut oil is a great option! Simply replace the called-for butter with the same amount of coconut oil and keep on cookin.

Milk/Cream. As I mentioned above, dairy seems to be a problem child for a lot of people these days. Two of my go-to’s when a recipe calls for milk are almond milk or coconut milk. I typically look for an almond milk that doesn’t have any added preservatives or gums. Malk is a brand that I grab often, but there are a few options out there! Canned coconut milk is another solid option when you’re looking for something a little more creamy. I should mention that coconut milk may have a slightly “coconuty” flavor so if that is going to mess with your palate then you may want to consider another nut milk such as cashew. 

Rice. While it is a gluten free complex carbohydrate, it is a grain and may be hard for some people to digest. Other people may looking to cut out high carb foods or simply get more veggies in their diet. Cauliflower rice is a wonderful alternative! You can make it using a head of fresh cauliflower and a food processor or you can buy it pre-made in the freezer section of your local grocery store. If I’m making a dish that is typically served over rice, I’ll simply substitute the cauliflower rice for regular rice. The addition of cauliflower rice to a meal is a great way to load up on antioxidants and fiber! [2]

Pasta. Often times pasta is one of the major foods that are mourned when someone is deciding to cut gluten and/or other processed carbs out of their diet. The good news is there are several plant-based options! Zucchini noodles (also known as Zoodles) are one of my favorites. You can make them yourself using a spiralizer and fresh zucchini or you can purchase them pre-made in the produce section at most major grocery stores. Along the same lines, you can also spiralize sweet potatoes, butternut squash or beets. If you’re not up for spiralizing or paying the extra money to purchase pre-spiralized veggies, another option is spaghetti squash. Simply cut the spaghetti squash in half and roast in the oven until soft. Scrape the inside out with a fork and it will somewhat resemble angel hair pasta. If a recipe involves serving something over pasta, give one of these veggie options a try!

Sugar. It’s one of the most addictive food items in the American diet and you’ll find it hidden in things you would never suspect! Linked with obesity, heart disease, obesity, high blood pressure and high cholesterol, it’s something I like to avoid whenever possible. Luckily there are some great alternatives to sugar. Honey and maple syrup are probably my favorites. Not only are they full of minerals and antioxidants but you are able to achieve the same amount of sweetness you would with sugar, but using less! [3] If you’re looking for something that is granulated rather than liquid, monk fruit is a great option. Something unique about monk fruit sweetener is that is doesn’t contain fructose or glucose because the sweetness actually comes from an antioxidant in the fruit rather than the fruit itself. [4] Monkfruit sweetener is typically sweeter than sugar so be sure to add to taste when using it!

As you can see, once you have a toolbox of healthy alternatives it is fairly easy to make substitutions while cooking. If you’re apprehensive, it’s easiest to make one change at a time rather than switching everything at once!

We really just scratched the surface of healthy cooking so, if you have a favorite food or meal that you would like to make healthier, we would love to hear about it and give you guidance and possibly include it in part 2 of this blog post. Leave a comment below or message us on social media with any requests or questions. 

Resources

1) Is Ghee Dairy-Free? What to Know About This Butter Alternative (Retrieved July 8, 2020) https://spoonuniversity.com/lifestyle/is-ghee-dairy-free

2) April 14, 2017. The Top 8 Health Benefits of Cauliflower (Retrieved July 8, 2020) https://www.healthline.com/nutrition/benefits-of-cauliflower#section2

3) June 24, 2019. Are Sugar Substitutes Like Honey And Maple Syrup Actually Healthier Than The Real Deal? (Retrieved July 9, 2020) https://www.chatelaine.com/health/healthiest-sugar-substitutes/

4) June 14, 2019. Monk Fruit Sweetener: Good or Bad? (Retrieved July 9, 2020) https://www.healthline.com/nutrition/monk-fruit-sweetener#benefits

Which Diet Is Best For Me?

Paleo, keto, vegetarian, low-carb, South Beach diet, Mediterranean, plant-based… all of the different diets and “lifestyles” can feel a bit overwhelming when trying to figure out what the best eating option is for you! Often times these eating lifestyles are presented as a one-size fits all magic bullet, but scientific research suggests that depending on the state of your autonomic nervous system, one way might be better than another. 

Wait, what the heck is my autonomic nervous system? 

I’m so glad you asked! The autonomic nervous system is the part of our nervous system that sends signals and operates without us consciously thinking about it. It supplies all of our internal organs and blood vessels! The autonomic nervous system is broken up into two main divisions, the sympathetic and the parasympathetic… starting to sound more familiar? You’re probably familiar with the term “fight or flight or freeze response”, this is the responsibility of the sympathetic nervous system. You’re probably also familiar with the term “rest and digest”, this is the responsibility of the parasympathetic nervous system. 

Depending on factors such as the environment we grew up in and the current stressors we are facing (or not facing), sometimes we have a division of our autonomic (automatic) nervous system that is more dominant than the other and this can result in different characteristics and symptoms. People who tend towards “rest and digest” will typically be less active, have a low resting heart rate and respiration rate, good digestion and expression, and will have a tendency towards depression when experiencing emotional stress. People who tend towards “fight, flight, or freeze” will typically be highly active, high heart rate, high respiratory rate, poor digestion and expression, and will have a tendency towards anxiety when experiencing emotional stress. A dentist actually determined that typically someone who is predominantly parasympathetic will have a broad palate whereas predominantly sympathetic will have a narrow palate due to increased breathing efforts. Ideally we are wanting to reach a place where our sympathetic and parasympathetic systems are equally or near equally active. 

Did Any of That Sound Familiar?

You most likely were able to get a pretty good idea of where your nervous system falls as you were reading through that list of characteristics. So now what does that mean for the type of eating that is ideal for the current state of your body?

According to research conducted by Dr. Nicholas Gonzalez and Dr. Linda Isaacs, in order to get someone in a sympathetically dominant state towards balance, they benefit from an alkaline diet and increased calcium [1]. An alkaline diet is going to be comprised of mostly plant-based foods, lots of water and cutting back on acidic foods like alcohol, sugar, meat and processed foods. In regards to calcium, it’s a common misconception that you can only get it from dairy; in fact some of the most calcium rich foods are not dairy at all! To increase your intake of calcium look to incorporate seeds (think poppy seeds, sesame seeds, and chia seeds), leafy greens (collard greens, kale, or spinach), rhubarb, edamame and figs. [2]

The research also found that in order to get someone from a parasympathetic-dominant state towards balanced, they benefit from an acidic diet and increased levels of magnesium and potassium [1]. An acidic diet would include higher amounts of meat, eggs, and grains while still looking to avoid alcohol, sugar and processed foods. To increase your intake of magnesium and potassium incorporate foods such as dark chocolate (milk does NOT count, you’re looking for 70-80% cacao or higher), avocados, nuts (almonds, cashews and Brazil are all full of magnesium), legumes, and grains such as quinoa or buckwheat. [3]

Once a person has reached a point of balance between sympathetic and parasympathetic they will have a good amount of flexibility in their diet while maintaining with supplements. Typically at this point a person is so in tune with their body that they are able to eat based on what their body is telling them. Some days they may crave red meat and other days they may eat primarily vegetables and this is all based on the state of their nervous system that day. Our bodies are incredibly adaptive and when in a healthy state, can actually give us a tremendous amount of insight into what we need. 

How can I be sure of whether I’m in a state of sympathetic or parasympathetic dominance or balanced?

Seeking the guidance of a healthcare practitioner who is trained and experienced in nutrition and/or functional medicine is your best bet. Based on medical history, exam findings, and bloodwork they can get a good picture of how your body is operating and what would best support you in achieving a balanced nervous system. Dr. Nikki is able to help walk you through this process and/or help you find someone locally if you don’t live in the DFW area and don’t want to do an online consultation.

The next time a new diet comes out that is all the rage, just remember that while it may be great for some people, it may not be best for you! As always, we at Renew and Restore Wellness are here to help you be able to live your best life. If you have any questions, please don’t hesitate to give us a call or ask at your next appointment. 

**Disclaimer** If you are experiencing specific health concerns, it is important that you consult with a healthcare professional before making any significant dietary changes. 

Resources

1) (February 21, 2018). The science behind “different people, different diets”. Retrieved on July 1, 2020. https://goodfoods.coop/the-science-behind-different-people-different-diets/

2) (July 27, 2018). Top 15 Calcium Rich Foods (Many are non-dairy). Retrieved on July 2, 2020. https://www.healthline.com/nutrition/15-calcium-rich-foods#section8

3) (August 22, 2018). 10 Magnesium-Rich Foods That Are Super Healthy. Retrieved on July 2, 2020. https://www.healthline.com/nutrition/10-foods-high-in-magnesium#section7

Maternal Mortality Rates and How Race is a Factor

While we may be hearing about it more lately, the maternal and fetal mortality rate in the black community is NOT a new issue. As a whole, the US has a higher maternal mortality rate than most other high-income countries. Now I want you to think about this… African American women (across the income spectrum and from all walks of life) are dying from preventable pregnancy-related complications at three to four times the rate of white women in the US! Severe maternal morbidity affects pregnant women across the board, but these severe life-threatening pregnancy-related complications (known as SMM) affect twice as many black women as they do non-Hispanic white women. African Americans have the highest infant mortality rate of any race in the United States which can be tied to pre-term births. The death rate for black infants is twice that of infants born to white mothers. [1]

Why is this the case?

Deeply-rooted structural racism in the healthcare service delivery plays a big role in these devastating outcomes. Receiving poorer quality care, as well as limited access to maternal care, results in increased levels of pain and stress which has massive physiological effects on the pregnant mom’s physical and mental well-being. These stress-induced physiological changes make black pregnant women more susceptible to conditions such as pre-eclampsia, eclampsia, embolisms, and mental health issues, threatening the mother-to-be’s life and her child’s as well. 

What can be done to create change?

1. Improve access to quality care. Often times counties have what are known as maternity care deserts, where access to maternity health care is either extremely limited or completely absent. This limited access can be a result of a physical lack of care or an inability for a woman to utilize it. These “deserts” occur in rural areas, but can also exist in urban areas when hospital obstetric units close in and around cities. [2] Below is a map, from 2016, that shows the different levels of access to care throughout the United States. The red on the map indicates counties where there are zero hospitals and zero OB/midwife providers. If public transportation is limited, many pregnant women in these counties are unable to get the appropriate maternal care and even if public transportation is accessible, this places strain on surrounding obstetric facilities and can hinder the quality of care provided. Strengthening the systems that are already in place, as well as providing African American women tools to utilize the the maternity health care system is essential.

2. Improve the quality of care provided to pregnant women. As one of the wealthiest countries in the world, the United States could and should be doing better (in my humble opinion) when it comes to maternal and infant mortality! Programs in which providers are trained to address racism and build a more diverse workforce have an enormous impact on the quality of maternal care for black women and other women of color. Accessibility of screenings and standardized assessments also allow for the prevention and/or prompt treatment of maternal and fetal health issues. 

3. Enhance support for families before and after birth. Community is essential during the prenatal and postnatal period. Resources such as birth education and doulas are pivotal in increasing support as well as improving birth outcomes. As a pregnant mother’s advocate, doulas can be instrumental in making sure moms are getting appropriate screenings and quality maternal care. Doulas also provide postnatal support and are in a position to make sure baby is receiving appropriate testing and care. 

What Can You Do?

You may be reading all of these alarming facts and thinking “This is horrible, but what am I supposed to do about it?” I found myself in that exact same place. I recently read the book “Untamed” by Glennon Doyle and in one specific chapter she talks about becoming a philanthropist. In this chapter, Glennon shares a quote from Archbishop Desmond Tutu that hasn’t left me, “There comes a point where we need to stop just pulling people out of the river. We need to go upstream and find out why they’re falling in.” This brings up two immediate questions, one how can I help black mothers-to-be right now? And two, how can I help stop the root cause of the issue? 

So here’s what I’ve come up with for a starting point. The Natural Way Birthing Project, located here in Fort Worth TX is a non-profit run by a black female and doula, named Nikia. The mission of the project is “to help lower infant mortality risk factors and nurture participating families through education, advocacy, and support during pregnancy and beyond.” The goal of Natural Way Birthing Project is to assist in educating, empowering and navigating resources for project participants and expectant families in the city of Fort Worth and surrounding Tarrant County. [3] Through the support of donors who want to see a change, Nikia has been able to provide 12 full scholarships and 15 partial scholarships for membership and training of birth educators and doulas, as well as provide each participant with a manual. She is also able to provide a free birth education class to expectant moms and their support person once a month. To learn more about this class click here. 

I’ve decided to hold a day in the office, once a quarter, where all collections will go directly to The Natural Way Birthing Project! The first date for this year will be on August 8th, 2020. If you’d like to contribute to a cause where they are pulling people out of the river and also looking upstream, please join us! If you’re unable to come in to the office on August 8th, but feel lead to donate, we would love and appreciate that support as well!

If you don’t live in the DFW area and would like to contribute at more local level for your community, please check out Birthing Project USA to find a project near you. I am beyond excited to support these volunteers who are the hands and feet in our community and are truly doing the work. 

“We must become the change we want to see in the world.” ~ Mahatma Gandhi

Resouces

1) (May 2, 2019) Eliminating Racial Disparities in Maternal and Infant Mortality. Retrieved June 24, 2020. https://www.americanprogress.org/issues/women/reports/2019/05/02/469186/eliminating-racial-disparities-maternal-infant-mortality/

2) (2018) Nowhere to go: Maternity Care Deserts Across the US. Retrieved June 24, 2020. https://www.marchofdimes.org/materials/Nowhere_to_Go_Final.pdf

3) Retrieved June 25, 2020. http://thenaturalwaybp.org

Is CBD For Me?

Stress and anxiety levels are higher than ever which has lead to me getting asked, on a regular basis, what my thoughts are about my thoughts regarding CBD… Does it work? Is it safe? What else can they take? In today’s blog post I will be addressing some of these questions and getting a little geeky about cannabis! 

Wait, there’s an actual system in the body specific to cannabinoids?

Endocannabinoids and their receptors are found throughout the human body including the brain, immune cells, connective tissue, organs and glands. The endogenous cannabinoid system was named after the plant, cannabis, which led to its discovery. [1] This system has a strong impact on the immune system and nervous system and therefore is extremely influential in the connection between the mind and the body. 

The medicinal use of cannabis has been around and used medicinally for centuries. The first recorded use occurred around 2727 BC, when Emperor Sheng Neng of China used a cannabis-based tea to help with a variety of health ailments that included poor memory, malaria, and gout. [2] 

It wasn’t until 1940 that a research team discovered that active compounds could be derived from a cannabis plant that did not have psychotropic effects that were typically associated with the plant. This is where cannabidiol (or CBD) came from.  

Can I test positive on a drug test from taking CBD?

In December 2018 CBD became legal on the federal level and has since become all the rage. A majority of CBD products are produced from hemp, but sometimes they are produced from marijuana plants which can result in the product containing THC (the psychotropic compound). Since marijuana is only legal in 10 states and Washington D.C., if you aren’t certain of where a CBD product is sourced from, this can pose a problem, depending on where you live. [3] It can also be problematic for people who are drug-tested for work if they are taking a CBD product that was sourced from a marijuana plant rather than hemp. In addition to the potential presence of THC, the process in which CBD is derived from the cannabis plant results in impurities and inconsistencies of the concentration of actual active compound present. For some professionals, the risk simply isn’t worth it, even if the results are there.

Does CBD work?

Since the legalization of CBD, it has become extremely popular and is said to help with a wide variety of conditions that include chronic pain and inflammation, anxiety, epilepsy, sleep and insomnia, ADHD, arthritis, depression, and fibromyalgia… all by impacting the endogenous cannabinoid system. Some patients report that a significant improvement in sleep, anxiety, or pain when they use CBD, other patients reported no changes at all. Every human body is different and not everyone responds the same way!

Is there something else I could take?

What if I told you there are other ways to affect the cannabinoid system that did not pose a risk for consumption of THC, had a controlled concentration of endocannabinoid compound, and was pure? Well guess what… there are! The essential oil, Copaiba, is derived from the resin of the Copaiba tree found in South America. [4] Where CBD indirectly stimulates the cannabinoid receptors in the body, reliant on a chain of activities occurring, Copaiba actually directly activates the receptors! [5] It can be used topically or ingested, just like CBD, but doesn’t come with the risks of THC or other unnecessary impurities. In addition to this, Copaiba is way more cost effective!

Now, more than ever, we are seeing an increasing number people suffering from anxiety, chronic stress and inflammation. At the same time, we are learning more and more about the implications of long-term use of commonly recommended medications for these conditions. It is imperative that we continue to find more natural solutions to assist our bodies as we address the root cause of these different issues! 

If you have been apprehensive to try CBD, found it doesn’t help you, or would simply like to try something that is more regulated and cost-effective, I can’t recommend Copaiba enough. With that being said, I can’t emphasize enough the importance of where the Copaiba essential oil is coming from. Some companies add fillers or other constituents that result in their essential oils being impure and therefore not therapeutic grade. DoTERRA performs extensive third-party testing for adulteration and contamination as well uses sustainable and responsible sourcing and therefore is the only company I will use. 

Want to get your hands on some Copaiba?

There are a couple of different options to consider! There is the pure essential oil that can be applied topically or taken orally or there are soft gels that can be ingested, just like any other supplement. Benefits include decrease in anxious feelings, decreased inflammation, decreased pain, improved sleep, improved immunity and improved general well-being. Click the links above to order either of these products online or to simply read more about them.

As with anything in our office, we do not recommend it unless we have taken it ourselves or would give it to a family member! If you have questions or would like to learn more, please don’t hesitate to reach out or ask at your next appointment.

Resources:

1. (November 1, 2013) Getting High on the Endocannabinoid System. Retrieved June 15, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997295/

2. (March 8, 2019) The History of CBD: A Brief Overview. Retrieved June 18, 2020. https:// medium.com/cbd-origin/the-history-of-cbd-a-brief-overview-68545c05ccc9

3. (January 13, 2020) Is CBD Legal In Your State? Retrieved June 16, 2020. https://www.cbdoil.org/cbd-laws-by-state/

4. Retrieved June 16, 2020. https://www.doterra.com/US/en/p/copaiba-oil

5. CBD Vs. Copaiba. Retrieved June 15, 2020. https://www.doterra.com/US/en/podcast-episode-19-cbd-vs-copaiba

6 Things You Can Do Today To Mitigate Stress

Stress… now more than ever it’s a hot topic. At this point, I think most people know that too much stress is harmful to our health. Our bodies were never designed to be in a chronically stressed state. The purpose of the stress hormone, cortisol, is to help us survive in life-or-death scenarios, such as being chased by a grizzly bear or escaping a burning building. Most people are not facing these types of situations on a regular basis, but unfortunately our minds are not able to decipher the difference between past-due bills and being pursued by a lion. 

According to a survey done by the American Psychological Association, three out of four Americans report experiencing at least one stress symptom in the last month. 45 percent report lying awake at night, 36 percent report feeling nervous or anxious, 35 percent report irritability or anger, and 34 percent report fatigue due to stress. [1] The most commonly perceived stressors included money, work, economy and relationships. With the current Covid-19 situation, I can only imagine that all of these have become even more prevalent. With each of these circumstances, our adrenal glands pump out cortisol, which is beneficial in small windows, but not on a continual daily basis. 

Studies have shown that there are over 150 diseases associated with cortisol. Some of these conditions include immune senescence (decreased immune function) with age, biological aging, insulin resistance, metabolic syndrome, decreased testosterone in men and decrease in pain threshold. 

Often times I find that we hear about statistics or data regarding health issues, but that doesn’t really provide us with a solution or even hope of finding a solution. I want to break the process down a bit in hopes that we can simplify the problem as well as the solution!

How does cortisol affect testosterone and what does that have to do with a decrease in pain threshold?

When in excess and/or present for longer than normal, cortisol essentially stops the first step of testosterone production in the Leydig cells of a male. This decrease in production results in low testosterone levels in the body which increases the responsiveness of nociceptors to stimulation. Basically what this means is that the receptors in the body that are designed to sense pain become hyper-sensitive and over-react, resulting in decreased pain tolerance or increased pain perception. So we have men walking around who are stressed out, suffering from low testosterone, and chronically in pain. 

What is biological aging and how does stress cause this?

Chronological age is the number of years you have been alive… pretty straight forward. Biological age is a bit more complex and is based on a number of factors. Biological aging occurs as cells and tissues gradually become damaged and is a result of chronological age as well as lifestyle, nutrition, genetics, diseases and other conditions. [2] 

Cortisol has been associated with oxidative damage and mitochondrial dysfunction. What’s significant about mitochondria is that they are the energy producers of our cells… without this energy the cells cannot operate optimally and that results in cell damage, which results in biological aging. 

So what can we do about all of this? Covid-19 isn’t going to simply evaporate into thin air and those bills are going to keep coming.

Here are six things we can all do to mitigate stress and the symptoms that come along with it. 

1) Focus on what you CAN control. There are plenty of things in this world that are beyond our control and when those things are what consume our thoughts… guess what? We get stressed! So instead, pour your energy into the aspects of your life that you can control. For example, I can control the effort I put into my job and really every activity I do. I can control my thoughts and my attitude towards others. I can control the foods I put in my body.

2) Get Adjusted. A study was performed in which a specific brain response was measured in twelve men, before and after a chiropractic adjustment of the neck. The results suggested that the chiropractic adjustment affected sympathetic (fight or flight) relaxation and pain reduction. [3]

3) Exercise. High intensity interval training (HIIT) for as little as 10 minutes is an excellent stress reset. This can be as simple alternating between walking and jogging or doing a tabata workout. For a few examples, check out this article. 

4) Meditation. Meditation is extremely beneficial in stimulating our vagus nerve, which is a very important aspect of our parasympathetic (rest and digest) nervous system. In as little as 5 minutes, meditation can decrease that fight or flight response and increase the rest and digest. Simply search “meditation” on youtube and you’ll have access to hundreds of guided meditations. You can also subscribe to apps such as Calm or Peloton. 

5) Yoga. Not only is yoga great because we are exercising and moving our bodies, but we are also focusing on our breath! If flexibility isn’t your strong suit, no need to be intimidated, there are yoga practices for all types. Yin yoga is a great practice to get a deep stretch as well as some deep breathing and serious relaxation. Many yoga studios are offering virtual classes or you can find plenty of options on youtube or the Peloton app. 

6) Nutritional support in the form of phosphatidylserine. This supplement has been found to support health mitochondrial, mitigate cortisol, and reduce the effect of serum-cortisol. If you’re not sure where to find phosphatidylserine, don’t hesitate to contact us!

With more and more Americans being diagnosed with diabetes and Low T clinics popping up all over the place, the issue of stress cannot be ignored. While the stressors may not be changing, our response absolutely can! We each have the power to choose what we put in our bodies and the activities we implement into our daily routine. 

Resources

1) (December, 2017) By the numbers: Our stressed-out nation. Retrieved on May 9, 2020. https://www.apa.org/monitor/2017/12/numbers

2) Chronological Aging and Biological Aging. Retrieved on May 9, 2020. https://www.healthline.com/health/chronological-ageing#biological-aging

3) (November-December, 2017) Cerebral metabolic changes in men after chiropractic spinal manipulation for neck pain. Retrieved on May 11, 2020. https://www.ncbi.nlm.nih.gov/pubmed/22314714

Confusion Amidst the Corona Virus

Have you lost track of the day, date, month or even time of day? Well you are certainly not alone in that! Besides general whereabouts in time, the shelter in place order in Texas has lead to a lot of confusion amongst patients… are we closed? Are we open? What qualifies as a “medically necessary” visit? In today’s blog post I hope to provide some clarity around these questions, as well as a few helpful tips and reminders!

1) Are we open?

Yes! We are maintaining normal business hours in all of our locations while taking a few extra precautions to keep our patients health, safe and comfortable. The adjusting table, ipad, door handles and all other surfaces are being wiped off with disinfectant between EVERY patient. We have spaced out our scheduling, implementing a 15 minute gap between appointments, to allow for everything to be wiped down and proper social distancing. We are also asking any patients who are experiencing symptoms or have been exposed to someone experiencing symptoms to notify us so that they can get rescheduled.

2) What qualifies as a “medically necessary” visit? 

Chiropractors are considered essential healthcare workers. Because we are a primary care physician who can evaluate and diagnose patients with musculoskeletal conditions, it is important that we are able to continue providing our services. This helps to keep people out of urgent care and emergency rooms for issues such as neck pain, back pain, and headaches, which prevents unnecessary exposure and removes strain from the medical system. This also allows healthcare providers who are working tirelessly to receive the care they may require in order to continue doing their jobs without pain or disability. 

With all of that being said, The Texas State Board of Chiropractic Examiners has recommended that licensees should only provide essential chiropractic services for patients with current or recurrent complaints of pain or disability which adversely affects the patient’s ability to engage in the essential activities of daily living or work, or adversely affects the patient’s quality of life, and with anticipation of material improvement under chiropractic care. [1] So basically, if a complaint is affecting your normal daily activities/work or impacting your quality of life… you can come get adjusted!

3) What are the most common complaints we are seeing right now?

Neck and Upper Back Pain: 

With a majority of people working from home we are seeing a slight shift in symptoms. On multiple occasions I have had patients share that they are mixing up their work setup by rotating from the bed, to the sofa, to the desk, to the kitchen table, to the patio. With some of these less than ideal setups, many people are starting to experience tightness and pain in their mid to upper backs and necks. For a few workstation do’s and don’ts be sure to follow us on Instagram and on Facebook.

Low back pain and hip tightness: 

Over the past few years, many people have upgraded their workplace desks to a standing desk and are missing it dearly while quarantined at home. With more sitting comes shortening and tightness of the hip flexors and muscles supporting the low back and core. Tightness and shortening of these muscles can lead to low back pain and hip pain. Taking quick breaks every thirty minutes to walk around or standing up while on a conference call, as well as stretching, are some quick fixes, but if that’s not doing the trick, we are here for you!

Head and Neck Tension:

For pretty much every human being, Covid-19 has brought about new stresses. Parents are now juggling a 40 hour work week, homeschooling, and daycare. Business owners are trying to adapt and overcome changes to their operations. People are taking pay cuts or losing their positions all together. With increased stress comes increased muscle tension. According to  the American Psychological Association, both tension-type headache and migraine headache are associated with chronic muscle tension in the area of the shoulders, neck and head. [2] Breathing exercises and meditation can be extremely helpful in stress reduction (click here for some quick tips), but it may require a more hands-on approach and that’s where an adjustment and soft tissue work comes in. 

4) What if I’m not comfortable with coming into the office for an appointment?

We’ve got your back (literally)! While I can’t perform an adjustment over the phone or video conference, I can certainly find out more regarding your symptoms and situation. After getting a general idea of what is going on, I can make recommendations of specific things you can do at home to help reduce symptoms and improve function. This can include a combination of stretches, exercises, ergonomic modifications, and/or supplements that might support whatever your situation may be. A  

The software system we use has a HIPAA-compliant video-conferencing application built-in so you can rest assured that your appointment is secure and private. We are even offering a discounted rate for teleconferencing right now. Normally $50, a virtual new patient visit is $40 and existing patient visit is $20 (normally $35). 

While I know this is a difficult time, I hope that you’re finding the positive in it as well. A question/reminder I continue to offer myself is “What is something you are going to miss once we’re no longer in the middle of a pandemic? Go do more of that while being grateful and present in the process!” For me that’s been planting herbs and veggies on my patio, reading, hot baths, meditation, working out, refreshing my Spanish skills, and extra walks with my pup, Rocky. 

If there is anything we can do to make life a little bit easier, please don’t hesitate to reach out! 

Here for you always.

Dr. Nikki 

Resources

1) (2020, April 13) UPDATE: Recommended Guidelines for DCs During COVID-19 Pandemic. Retrieved April 15, 2020. https://www.tbce.state.tx.us

2) Stress Effects on the Body. Retrieved April 16, 2020. https://www.apa.org/helpcenter/stress-body