Help! My child is having growing pains!

“Growing pains” have been a common complaint among children for decades… in fact this syndrome was first described, in writing, by a French physician in 1823. There isn’t much evidence to support that this pain is linked to a high growth velocity so new terms have been coined such as “benign nocturnal limb pains of childhood” or “recurrent limb pain of childhood.” While those terms may be more accurate, we’ll stick with growing pains for simplicity’s sake. 

Based on research, growing pains typically involve discomfort in both legs that is usually experienced in the early evening or at night and isn’t brought on by activity and doesn’t result in a limp. [1] After numerous studies, the cause of this pain is still unclear. 

Whether medical providers can explain the cause or not, when your child is hurting you want to do something to ease their pain. Unfortunately most parents are typically told that these aches and pains are normal and “will pass”. That’s why today we’re discussing 4 tips to ease your child’s growing pains!

1. Chiropractic care.

Yes I’m a chiropractor, so I think chiropractic is pretty great, but rest assured that is not my reason for suggesting it. As chiropractors, we are experts of the spine, neurological and musculoskeletal systems. The nervous system controls literally every part of our body through communication between the brain, spinal cord, nerve roots and nerves. The mega-highway of this communication takes place within the structure of the spine! This is significant because as kids learn how to crawl, cruise, walk, run, ride a bike, etc. they take tumbles and falls. While these spills may seem insignificant, they can contribute to changes in the biomechanics of a child’s spine and body, resulting in irritation of the nerve roots exiting the spine. That nerve irritation can result in achey muscles, joint pain, soreness, and tightness. I don’t know about you, but that sounds a bit like growing pains?

Gentle chiropractic adjustments by a chiropractor trained in treating kids is a great non-invasive option if your child has been complaining of growing pains. I have had young patients come in complaining of leg pains in the evening and they’ve experienced a relief in pain quickly! If you’re not in the DFW area, but would like to find a chiropractor who specializes in the pediatric population, visit icpa4kids.org.

2. Hydration

Dehydration can result in an electrolyte imbalance, causing muscle cramps and soreness. I get it, not every kid loves to chug plain water all day so here are a few ideas to encourage your kids to drink up. [2]

- offer water in colorful cups with fun straws

- make infused water by filling a pitcher with a water and a few slices of fruit

- freeze berries into ice cubes to add color and flavor

A gentle reminder that it is typically easier to get kids to do something we are modeling ourselves… so do a quick self-evaluation to be sure your hydration game is on point and if it’s not, step it up! 

3. Supplements

While I’m a huge fan of getting as many vitamins and minerals from food, sometimes little ones can be a bit particular. In the case of a picky eater, supplements may be necessary to treat and/or prevent a deficiency. Vitamin D and magnesium can be very helpful for achey muscles and bone support. While both of these supplements can be found at most stores, they are not all created equally! Unless a child is also experiencing constipation, I typically recommend magnesium in the form of magnesium glycinate. The most easily-found form is magnesium citrate, which is also helpful, but in addition to relaxing muscles it also softens stools and can cause diarrhea. So if your child is having daily bowel movements with no issue, stick to the magnesium glycinate! Another way to absorb magnesium is in an epsom salt bath. Fill up the tub, add a cup of epsom salts and some bubbles (for fun) and let your child soak for at least 20 minutes! My favorite Vitamin D for kids is made by Metagenics and can be ordered here. 

4. Stretching

Encouraging your child to stretch can also be helpful when they’re experiencing growth pains. Stretching the hamstrings, quadriceps, calves, and lower back seem to be most effective. The stretching videos provided here are a great starting point! Teaching your kids how to stretch themselves can be a fun family activity for everyone to do together and if your little one is too young to effectively stretch themselves then you can gently do it for them.

In some studies they found that there was potentially a hereditary correlation with growing pains so if you experienced growing pains then your kids may be more likely to experience them as well. [3] If that’s the case, remember that an ounce of prevention is worth a pound of cure! Proactively take action to help your child feel their best by visiting a pediatric chiropractor, implementing good hydration habits, and stretching as a family!

To learn more about chiropractic or the services we provide at Renew & Restore Wellness, please don’t hesitate to give us a call or shoot us an email! We are always here to help!

* This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Resources:

1. February 8, 2017. Growing Pains When to Be Concerned. (Retrieved August 27, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5349398/

2. July 8, 2014. Seven ways to keep kids hydrated. (Retrieved August 27, 2020). https://www.reuters.com/article/us-fluids-kids-summer/seven-ways-to-keep-kids-hydrated-idUSKBN0FD1YG20140708

3. April 18, 2019. Growing pains: What do we know about etiology? A systematic review (Retrieved August 27, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6475815/

Why might I do an elimination diet?

Recently, a family member reached out looking for guidance with an elimination diet. She had just received the results of a food allergy test and now had a LONG list of foods to avoid and was feeling a bit overwhelmed. This got me thinking, that there are probably more people out there who are considering an elimination diet, but are a bit intimidated.

So first, what is an elimination diet?

An elimination diet is a process in which you remove all foods that you may (or may not) know to be irritating to your body for typically at least three weeks until symptoms subside and then gradually begin re-introducing these food items one at a time. As you reintroduce a food it gives you an opportunity to see whether your body reacts with certain symptoms or not. If you’ve taken a food sensitivity test then you’ll know exactly what foods are getting cut out. Typically you’ll cut out sugar (including fruit), nuts and alcohol during the first three weeks as well, regardless of whether those items showed up on a test as an irritant. 

Do I have to have food sensitivity testing done to do an elimination diet?

The short answer is ‘no’. The long answer is ‘it depends’. If you’ve already removed the most common food irritants out of your diet for a prolonged period of time and you’re still experiencing symptoms that you believe may be food-based, then it’s probably time to drop the money and get food sensitivity testing done. If you haven’t removed the most common food irritants from your diet, then that’s a great starting point!

What are the most common food irritants in the typical American diet?

The foods most commonly associated with food intolerances and allergies are dairy, gluten, caffeine (gasp), salicylates, amines (think histamine), FODMAPs, sulfites, and fructose! Some other common food irritants are aspartame, MSG, eggs, food coloring, yeast, and sugar alcohols (think sugar free drinks). [1] Each of these foods remain in the digestive system for different lengths of time so that is why it is important to remove your selected items until symptoms have completely resolved before re-introducing anything! 

What changes can you expect to see from following an elimination diet?

Some of the most common reasons for people to embark on an elimination diet are persistent symptoms such as abdominal pain, gas, diarrhea, constipation, headaches, eczema and other skin rashes, achey joints, hives, sinus congestion, asthma, and anxiety. So if you are able to pin point what foods are causing it, you should see a relief in that symptom!

Each of the above listed foods can be associated with a variety of symptoms, some of them overlapping with one another. That is why it is important to reintroduce one at a time in order to observe whether a symptom returns with that specific food! For example, dairy and eggs are both known to cause abdominal pain and diarrhea. If you were to cut out all dairy and eggs for three weeks and you are no longer experiencing abdominal pain or diarrhea, amazing!! Now is the point where you figure out whether it was dairy causing the issue, eggs causing the issue, or maybe both! So what you might do is slowly reintroduce eggs by eating them one time a day and waiting at least three days before introducing dairy. If the abdominal pain or diarrhea returns within those first three days of reintroducing eggs, then you know your body is not a fan of eggs! Common symptoms associated with dairy include gas, bloating, diarrhea, nausea, abdominal pain, and even eczema! 

What on earth am I supposed to eat?

What people often find overwhelming about an elimination diet is that there isn’t necessarily a cookie-cutter answer as to what to eat and not eat. Each person is different based on their symptoms and the foods that they are having to cut out, which obviously changes what their diet looks like! Since there isn’t a straight-forward answer, here are the best tips I can offer:

1) Change your mindset. I can almost guarantee you that as you set out to start your elimination diet, a large majority of foods you consider to be “breakfast foods” will have not made the cut. This can throw people off because they’re suddenly panicked trying to figure out what they’re going to eat for breakfast if they can’t eat eggs, sugar, or gluten! This is where a little mindset shift regarding what a “breakfast food” is can make a world of difference. It will sound crazy at first, but a bowl of roasted veggies with avocado and sugar free bacon or quinoa loaded with greens can absolutely be eaten for breakfast. For some recipe ideas check out this link. 

2) Phone a friend. Seek out others who have already done an elimination diet or are in process of doing one! There are plenty of websites and forums where you can ask for guidance, tips, and even share recipes!

3) Fully commit. It can feel torturous (literally) cutting out all of our favorite foods, but the process is part of the healing. If you’ve been consuming a lot of foods that are extremely reactive, you may actually experience withdrawal symptoms. [2] This is especially common with caffeine and sugar. In that time that you’re refraining from all of the potentially irritating foods, you’re actually giving your body a chance to heal and renew! Inflammation in the gut will start to subside, allowing your body to better absorb nutrients and just feel better.

While an elimination diet may not be easy, the end result is absolutely worth it! Improving chronic symptoms that have likely been plaguing you for years without any sort of medication while improving your overall health is worth the price of admission in my book!

If you have questions specific to yourself or would like to do a food sensitivity test, please don’t hesitate to contact us! Even if you live outside of the Southlake or Las Colinas area, we are one virtual appointment away.

Resources

1. January 25, 2018. The 8 Most Common Food Intolerances. (Retrieved August 21, 2020). https://www.healthline.com/nutrition/common-food-intolerances#section10

2. TOP 10 ELIMINATION DIET MISTAKES. (Retrieved August 21, 2020). https://lilynicholsrdn.com/top-10-elimination-diet-mistakes/

Why Microbes Are Our Friends

We are currently living in a world where bacteria and microorganisms tend to be associated with fear, sickness and even death. While these things may all be true on occasion, in reality they tend to be the exception, not the rule. What if I told you that we actually NEED bacteria, like our lives depend on it? While you gradually start unfurrowing your brow, let me explain. Researchers have found that pretty much every surface of our body contains microorganisms, to the point that our human cells are actually outnumbered 10:1! This prolific population of bacteria and microorganisms are known as our microbiome and today I want to share three reasons why they are actually our friends. 

1) Bacteria allows us to digest and absorb nutrients from the food we eat.

When we consume a food, it’s actually the bacteria in our stomach and intestines that break those proteins, fats and carbohydrates into nutrients that our body is then able to use. The same goes for vitamins and anti-inflammatories found in the foods we eat. As humans, we don’t have all of the enzymes necessary to break these foods down, but fortunately these friendly microorganisms do! [1]

This is why supplements such as pre-biotics, probiotics and digestive enzymes provide so much relief when our gut flora is out of balance. 

2) Bacteria help regulate our immune systems.

While we are babies in the womb, we have a naive immune system and are therefore dependent on our mother’s antibodies to protect us from disease. The immune cells we are born with must be educated in order to protect us from the outside world and it is bacteria that does the teaching! When a baby is born vaginally, they receive their first inoculation of bacteria as they travel through the birth canal and these bacteria are what begin to shape the makeup of a baby’s gut flora. Studies have shown that babies born via c-section are at higher risk for certain diseases and sickness because they haven’t received this initial mega-dose of bacteria. In addition to the birth process, breastfeeding also helps introduce bacteria into the baby’s system. These initial colonizing bacteria have come to be known as the “pioneer microbiome” and it is responsible for educating the developing immune system and provides a favorable environment for the colonization of other microbiomes. [2]

Since it’s National Breastfeeding Month I’ll share one of the most fascinating facts regarding breastfeeding and bacteria. When a baby latches to the mother’s breast to nurse, if a pathogenic bacteria in the baby’s mouth comes in contact with the mother’s areola then the mother’s areola signals her body to produce antibodies for whatever pathogen was detected! These antibodies are then delivered to the baby in the breastmilk! [3] Not only is this mother nature’s antibiotic but it is naturally strengthening and developing baby’s immune system. 

Every day we are exposed to potentially harmful pathogens, additives, non-harmful bacteria and allergens in the environment. It is vital that our bodies are able to determine when to react and when to tolerate these “intruders” or else we would have a severe response or illness to every new interaction. The diverse population of microorganisms that develops in the gut early on is what teaches our immune system that not everything is bad. [4]

3) Microbes keep us healthy.

Microbes maintain a sterile mucus layer between the intestinal cells and the bacteria-rich gut, creating a bacteria-free zone that protects us from continuous immune system activation and inflammation. The microbiome lining our digestive tract also prevents pathogenic microorganisms from attaching to the intestine or colon walls. [2]

In higher-income countries there has been an exponential rise in the use of antibiotics, number of non-emergent c-sections, dietary changes, and excessive cleaning and sterilization. While these procedures may kill pathogenic microorganisms, they also kill the good bacteria that our body is dependent on! With this, we are seeing an increase in auto-immune and inflammatory diseases. The top three common auto-immune conditions we are seeing in the United States include Crohn’s, Type 1 Diabetes and Multiple Sclerosis. 

Clearly these friendly microbes are important, so it is vital that we are intentional in keeping them healthy and balanced. Here are some simple tips to do just that:

• Wash your hands with soap and water whenever possible. While hand-sanitizer is convenient and quick, most of them kill all bacteria rather than just the bad. In addition to it’s non-selective destruction, many hand-sanitizers have been found to contain toxic ingredients such as methanol and 1-propanol. [5]

• Eat foods that are rich in prebiotics and probiotics. A few common prebiotic-loaded foods include garlic, onion, leeks, asparagus, and bananas. Some common probiotic-loaded foods include kefir, sauerkraut, kombucha, and yogurt.

• Avoid unnecessary antibiotics. There is a time and a place for antibiotics, but if you’re being prescribed an antibiotic for an illness that is typically caused by a virus (think flu) then you might want to think twice or at least get a second opinion. In the event that an antibiotic is necessary, be sure to load up on a probiotic during and after! 

If you have further questions about supporting your microbiome or are needing recommendations for probiotic or prebiotic supplements, be sure to reach out! Renew & Restore Wellness is more than just a chiropractic office, we are here to support your overall health and well-being! 

Resources

1. June 13, 2012. NIH Human Microbiome Project defines normal bacterial makeup of the body. (Retrieved August 12, 2020). https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body

2. March, 2015. Why is initial bacterial colonization of the intestine important to the infant’s and child’s health? (Retrieved August 12, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340742/

3. January 28, 2020. Contributions to human breast milk microbiome and enteromammary transfer of Bifidobacterium breve. (Retrieved August 12, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6986747/

4. March 27, 2014. Role of the Microbiota in Immunity and inflammation. (Retrieved August 12, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056765/

5. August 13, 2020. FDA Warns of New Hand Sanitizer Ingredient as List of Dangerous Products Grows. (Retrieved August 13, 2020). https://www.nbcconnecticut.com/news/health/fda-warns-of-new-hand-sanitizer-ingredient-as-list-of-dangerous-products-grows/2318431/

5 Reasons to Take Your Baby to a Chiropractor

Typically when the term “chiropractic” comes up it is automatically associated with back or neck pain, but if you’ve been reading our blog posts for a while then you know that chiropractors actually help with much more than just back or neck pain. If you missed the post about unexpected reasons to see a chiropractor, don’t worry, you can check it out here. You may or may not know that a small percentage of chiropractors are actually trained and certified to see a pretty special and probably surprising population… pediatrics!

As a CACCP (Certified by the Academy Council of Chiropractic Pediatrics) doctor of chiropractic, we receive a great deal of additional education specific to the rapidly changing anatomy and physiology of children. You may be asking yourself, why would a child need a chiropractic adjustment? Well that’s exactly why today we are talking about 5 reasons you might want to have your baby checked by a chiropractor.

1. Nursing or latching issues.

A new mom is already sleep deprived and adapting to the ongoing changes occurring in her body. Throw in painful nipples and/or a baby who is always hungry because they’re not efficiently nursing and it is a recipe for stress! A lactation consultant is a good starting place for help, but sometimes coaching mom and baby with their latch isn’t enough. Sometimes babies are experiencing positional discomfort where they actually have a difficult time turning their head to one side and therefore it is harder to nurse on one side than the other. A lot of times parents will notice that their baby tends to keep their head turned to one side more in general and this can also be a good indication that the baby’s neck may be restricted. 

2. Flattening of the skull.

We usually start to see babies for this issue once they’ve gone to a well-check with their pediatrician and it’s been suggested that they schedule a consultation for a helmet. Once again, I tend to like to look at the range of motion of the baby’s neck… if they prefer to have their head turned to one side over the other, then guess what? They are more likely to develop flattening on the side of the head they are turning to while laying down. The bones that make up the skull (cranial bones) are not fused together at the time of birth in order to allow for compression as they pass through the birth canal. While this is a beautiful thing for baby and mom at the time of birth, it does increase the chances of the head flattening during that first year of life. Chiropractic is great at addressing this because we not only work on the cranial bones themselves, but we also address the root issue (neck mobility) so that it doesn’t continue to happen!

3. Gassiness

While we certainly are not gastroenterologists, as chiropractors we are very familiar with the nervous and musculoskeletal systems, which directly affect the digestive system! When babies are experiencing symptoms such as gassiness or poor digestion, it is important to perform a thorough assessment. Assessing the spine and nervous system as well as checking for tongue/lip ties and obtaining a history regarding mom and babies diet allows for a pediatric chiropractor to get to the root of baby’s tummy troubles! If the cause  is not a chiropractic-related issue, we typically work closely with other healthcare professionals to refer you to!

4. Colic

In general, colic is defined as crying for three or more hours a day, three or more days a week, for three or more weeks. [1] While there have been a number of theories as to what causes a baby to be colicky, a majority of those concepts have not held up to evidence-based research over the years. The two strongest theories, as of recent, are that colic may be an infantile migraine or associated with an increased concentration of a potentially troublesome bacteria in the gut. Studies actually show that if a baby has a history of familial migraines, they are more likely to suffer from colic. Studies also show that if babies had colic, they are more likely to experience migraines later in life. Chiropractic can be very helpful in addressing migraines, which supports that it can be very helpful in addressing colic! 

5. Bodywork after a tongue/lip tie revision

Whether you have a tongue or lip tie revision performed by a dentist or ENT, they will typically recommend the baby receive bodywork afterwards to help the revision be as effective as possible. Pediatric chiropractors are a great resource to see for this bodywork since they have training and experience with the spine, muscles, and cranial bones. 

Many times a baby doesn’t have to have any of the above issues going on for the parents to decide they’d like get baby checked and adjusted. Whether it be a vaginal birth or a c-section, the process of being born can be very straining and stressful on the baby’s body, the neck specifically. By adjusting baby shortly after birth, we are able to help mitigate some of the situations mentioned above as well as allow baby’s nervous system to function and develop optimally. “Side-effects” may include better sleep, regular poops, and improved mood! And in case the idea of handing your baby to a chiropractor makes you nervous… not to worry! Adjustments on babies simply involve gentle pressure with the fingertips to where it’s literally no more pressure than you could apply to your closed eyelid while experiencing no pain. Often time newborns sleep right through their adjustments!

If you live in the DFW area and would like to have your baby checked, please schedule an appointment with Dr. Nikki at our Southlake or Las Colinas locations! If you don’t live nearby, but want to find a chiropractor who specializes in pediatrics, simply visit icpa4kids.org and search for a provider in your area. A doctor who has the credentials CACCP or FICPA is one who has completed the additional hours of continuing education!

Resources

1) Retrieved August 30, 2020) https://www.mayoclinic.org/diseases-conditions/colic/symptoms-causes/syc-20371074

2) 2018. What causes colic in babies: An evidence-based guide (Retrieved August 30, 2020)  https://www.parentingscience.com/what-causes-colic.html

5 Tips To Getting Better Sleep

Sleep is one of the most vital factors in maintaining health and general well-being, but according to statistics from the American Sleep Association, a lot of people aren’t getting enough! Our sleep needs change as we grow from infants to adults, but generally it is recommended that an adult get 7-9 hours of sleep a day. 35.3% of adults are getting less than the minimum 7 hours of sleep recommended. [1] Ongoing sleep deficiency can result in a plethora of health conditions such as heart disease, kidney disease, high blood pressure, diabetes, and stroke. In addition to physical health issues, sleep deprivation also affects are cognitive function and emotional well-being. After several nights of losing sleep—even a loss of just 1–2 hours per night—your ability to function suffers as if you haven't slept at all for a day or two!! [2]

Since getting enough sleep is clearly important, today I want to share 5 tips for improving the amount and quality of sleep you are getting.

1) Consistency is Key

Going to bed and waking up at the same time each day is crucial for maintaining a sleep-wake cycle. While it may be tempting to sleep in on the weekend or days off, fluctuating more than an hour from your normal times can be enough to throw off your entire sleep cycle. Keeping a sleep journal of when you go to bed and wake up throughout the week can be a good starting point for developing a sleep schedule based on your natural rhythms. One of my favorite tools for monitoring my sleep patterns is the Whoop app! Not only does Whoop track the amount of sleep I’m getting but it also shows the amount of REM and deep sleep I’m getting. 

2) Establish a Bedtime Routine

Once you’ve figured out a good rhythm of what time you are going to go to bed and wake up, you can implement a simple bedtime routine. It’s typically best to give yourself an hour to unwind before actually going to bed. During this hour, you ideally want to avoid all screens! This includes phones, tablets, laptops, televisions… you get the gist. Dimming lights and/or lighting candles instead of using room lights is also very helpful. A study actually showed that 99% of a group exposed to room light before bed experienced a delayed onset of melatonin production in comparison to a group exposed to dim light. [3] This is a great time to take a bath, read a book, pray/meditate, do some light stretching, and/or journal. By no means do you need to do all of these things, pick a couple that you enjoy and find relaxing.

3) Create an Ideal Sleeping Environment

Making sure your bedroom is dark is important. As we mentioned above, room light affects the onset of melatonin production as well as the duration of melatonin. In that same study, they found that exposure to room light during normal hours of sleep suppressed melatonin production by greater than 50% in most trials. [3] If there is a street light or any other source of light outside your bedroom window, a black out shade or curtains are a great option. Lowering the temperature at night is also ideal. According to sleep.org the suggested room temperature is between 60 - 67 degrees Fahrenheit for optimal sleeping. Our bodies naturally drop in temperature to initiate sleep, so lowering the temperature of your environment can help facilitate this process. 

4) Spend Time Outside Each Day

Exposure to natural light is extremely beneficial in maintaining a normal circadian rhythm. Experiencing dawn AND dusk sunlight is actually the ideal way to maintain a balanced sleep-wake rhythm. Exposure to only dawn lighting causes us to start waking up earlier and exposure to only dusk lighting causes us to start waking up later… that’s why exposure to both balances one another out!

5) Essential Oils and Supplements

The olfactory (smell) system is an extremely powerful system. Certain essential oils can be extremely relaxing and even promote better sleep. Some of the more commonly used bedtime oils are lavender, cedarwood, copaiba, and serenity. You can start diffusing these oils in a diffuser approximately 30 minutes before bedtime (make it part of your routine) and then allow the diffuser to run it’s course while you drift off to sleep! You can also topically apply these oils to the bottom of your feet, along your spine, or across your chest to improve rest. Any time you are applying essential oils to your body, you want to be sure that they are therapeutic grade! Here is a link to my favorites of these sleepy time oils. 

Copaiba can also be taken as a supplement. With properties similar to CBD, it has a calming effect on the body. To learn more about why you might want to try copaiba rather than CBD check out this post. Melatonin is another option that people often find helpful for getting better sleep. A common mistake people make when taking melatonin is that they actually take too high of a dose, which can cause a rebound of alertness a few hours after taking it. The physiological dose that seems to be beneficial is approximately .3 mg. One other supplement that is an essential oil and GABA-based supplement is Adaptiv. This supplement naturally supports your body in adapting to stress and promotes calming.

As you can see, sleep is extremely important but there are many ways to enhance and increase the sleep you are getting! If you have further questions or need helping getting any of the oils or supplements, please don’t hesitate to contact us!

Resources

1. Sleep and Sleep Disorder Statistics. (Retrieved July 21, 2020). https://www.sleepassociation.org/about-sleep/sleep-statistics/

2. Sleep Deprivation and Deficiency. (Retrieved July 21, 2020). https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

3. March 2011. Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. (Retrieved July 23, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/

Why You Should Care About You and Your Child’s Posture

Posture… you probably just sat up a little straighter as you read the word, but it’s something that is becoming more of a focus these days. With an increase in the use of technology at a younger age, our posture as a whole has declined significantly over the past decade. Where we used to see “old lady humps” developing in the elderly, we are now seeing it occur in people in their 20’s and 30’s. While this is occasionally the result of a congenital disorder, a majority of the time it is caused by something completely preventable… you guessed it, poor posture!

While studies have shown that poor posture can result in being turned down during a job interview and being perceived as less attractive, there are actual negative physiological implications that come along with it as well! 

1. Shallow Breathing

When we have poor posture our shoulders are rounded forward causing our pec muscles to tighten and our head to draw forward. This results in shallow breathing because of restriction in the chest and difficulty with deep diaphragmatic (belly) breathing. When we are shallow breathing it causes us to re-breathe too much oxygen and breathe out too much carbon dioxide. Some of the implications of long-term shallow breathing include stress-related illnesses, sleep problems, respiratory problems, immune system weakening, and high blood pressure. Check out this post to learn 5 simple ways to improve your breathing anywhere. 

2) Poor Digestion

Sitting hunched over, especially after a meal, can lead to bloating, heartburn and slowed digestion. [2] When we’re slouched it puts increased pressure on the abdominal organs and can impair the functions needed to digest the food we just consumed. 

To help improve post-meal digestion, taking a 15 minute walk (not a run or speed-walk, but a stroll) can be very beneficial. This will help move food down the digestive tract. To get the full benefit, take some deep breaths and make sure you’re standing up nice and tall with your shoulder blades squeezed together. Some essential oils like peppermint or digestzen can be helpful as well. 

3) Headaches and Neck Pain

As we sit or stand with our upper back rounded out it causes our head to draw forward. Our bodies were designed to have our heads directly over our shoulders in order to best support the weight of our head. The head makes up approximately 6% of our body weight. [3] For every inch the head moves forwards, it gains 10 pounds in weight, as far as how the muscles in the upper back and neck perceive it, because they have to work harder to keep the eyes level with the horizon. [4] This significantly increases the strain placed on the muscles towards the base of the skull, in the back of the neck. These suboccipital muscles end up remaining in constant contraction and can place pressure on the sub occipital nerves exiting the spine in that area. This nerve compression may cause headaches at the base of the skull as well as chronic neck pain and stiffness.

Chiropractic care is excellent for dealing with muscle imbalance that results from poor posture. Not only does it help to relax tight muscles, but it improves the movement of the spine, which typically becomes restricted with bad posture. If you’ve been considering chiropractic care, but are uneasy or have questions, please don’t hesitate to contact us! If you don’t live in the DFW area, we are happy to help you find a chiropractor in your area. 

In addition to chiropractic care, there are a number of exercises and stretches that can be done to help improve posture. To give a few exercises a try check out this link.

4) Decreased Confidence

Not only does posture impact the way other people perceive us, but it actually affects the way we see ourselves! A study conducted at Ohio State found that students who were told to sit up straight were more likely to believe the thoughts they wrote down about themselves while in that posture. [5] Whether the thoughts were negative or positive, the students were more likely to believe them if they were sitting up straight. This demonstrates how powerful our posture really is! To build confidence boosting into your daily routine, make it a practice to sit up straight while writing down positive thoughts about yourself. 

Knowing the side-effects of poor posture, it’s important to that we make sure that kids develop healthy habits regarding their posture. As schools have moved to the use of tablets and technology and everything being accessible on phones, kids (and adults) are looking down more than ever. Implementing good ergonomic setups and encouraging stretching and activities to counteract poor posture are simple ways to set our future generations up for success when it comes to their spinal health and general well-being!

Our hope, at Renew and Restore Wellness is that this information has inspired you to be more aware of yours and your loved ones’ posture and to be proactive in improving it! Grandma really was on to something when she was constantly reminding us to sit up straight! 

If you’d like more pointers on posture, please don’t hesitate to contact us or ask at your next visit!

Resources

1. December 28, 2018. Posture and Breathing: The Physiological effects of Shallow Breaths. (Retrieved July 15, 2020) https://www.thebreatheffect.com/posture-breathing-physiological-effects/

2. September, 2018. 3 Surprising Risks of Poor Posture. (Retrieved July 15, 2020) https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture

3. September 16, 2017. Association Between Forward Head, Rounded Shoulders, and Increased Thoracic Kyphosis: A Review of the Literature (Retrieved July 15, 2020) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5659804/

4. Forward Head Posture Page. (Retrieved July 16, 2020) https://chiro.org/LINKS/Forward_Head_Posture.shtml

5. October 5, 2009. Body Posture Affects Confidence In Your Own Thoughts, Study Finds (Retrieved July17, 2020) https://www.sciencedaily.com/releases/2009/10/091005111627.htm