By: Dr. Alyssa Musgrove
At home massage devices seem to be all the rage these days. If you recently acquired
a massage gun over the holidays or have already purchased one of these popular soft
tissue tools, it’s important to know the best ways to use these devices to experience
relief and avoid injury.
Massage guns have many different names, but most offer a form of vibration or
percussion therapy that help promote blood flow, circulation and lymph drainage. This
type of therapy allows more oxygen and nutrients into muscles, aiding in the tissue
recovery process. Some people find they recover faster from workouts and experience
less discomfort from exercise after applying percussion or vibration to stressed soft
tissue areas.
Many people report improved range of motion after using massage devices. When
muscles become shortened for long periods of time, they place additional stress on
joints. This stress decreases range of motion and flexibility, putting you at risk for injury.
Applying pressure on muscles after using them causes them to become more relaxed
and less likely to place strain on surrounding joints and tissues. Some research shows
applying pressure, such as massage, vibration or percussive therapy, to a muscle while
actively stretching it could increase the range of motion of that muscle by 30-50% in just
30 seconds.
Generally speaking, at-home massage devices are safe and low risk, but be sure to
follow these tips:
Use your massage tool on your hips, legs, feet, back and arms but AVOID your
neck, spine and other bony areas. If the device comes in contact with the spine,
or directly onto a bone, it can be dangerous and potentially cause injury.
Use your massage device in moderation. Overuse can aggravate tissues in the
body and potentially lead to injury, or leave you suffering with unnecessary pain.
Limit sessions to no longer than 2 to 3 minutes at a time. Longer sessions using
soft tissue devices are not always better. Some areas can tolerate higher
amounts of intensity and longer durations then others. Small areas like your
forearms (great for those who work with their hands all day) will benefit from a
couple minutes of therapy compared to large muscle groups like your hips and
thighs, which may be able to tolerate up to 5-10 minutes.
Explore different muscle groups. One of my favorite areas to target is the bottom
of my feet after a long day of standing at the office.
Healthy tissue does not hurt when you press on it. If you are experiencing
tenderness when applying the tool to the skin, that area could benefit from
therapy, just be aware of your pain tolerance. Any sore or tender area is a cue to
do less.

Use the adjustable speeds and different massage head attachments to your
advantage. If the surface area is small and sensitive, then choose a lower setting
and work your way up to a higher speed and intensity.
When just beginning to use your device, test an area first, using a low intensity
for short duration and then monitor your body’s reaction over the next day or two.
If you notice any discoloration in your skin, such as the skin becoming red
immediately after or any bruising long term, shorten your session and intensity.
Finally, if you feel any numbness, tingling, sharp pain, or a sensation of pins and
needles, stop immediately. These are signs the massage gun may not be right
for you or that particular area.
Although at-home massage devices offer a high level of convenience, keep in mind
these devices should not replace professional massage therapy. Licensed massage
therapists have extensive training that allows them to deliver more significant results
than what you can achieve with an at-home device. Professional massage therapy can
be a powerful tool in your healthcare regimen, as it elongates and relaxes muscles,
allows you to hold your chiropractic adjustments longer and helps the body to eliminate
toxins.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of
techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to
assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at
1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

Energy boost instantly while at your desk
By: Dr. Alyssa Musgrove

An afternoon slump, whether it is literal (posture) or figurative (energy), can affect us all from time to time. Many people find that, around 3p.m., their eyelids begin getting heavy and their posture starts to slump. When this happens, it’s tempting to reach for the caffeine or begin scrolling through social media out of boredom. But before you try the usual pick-me-ups to help shake off that sluggishness, consider a few of these simple tips. Many of these suggestions take less than a minute and, as a bonus, can be done right at your desk.

Posture is part of the problem
Research shows a slumped posture can have a physical effect on the body.  This is because slouching decreases the amount of oxygen available to tissues (especially the brain) because the lungs and chest are compressed as one slouches forward. Lack of oxygen to the brain hinders abstract thinking. One study at the San Francisco State University reported that students were better able to solve math equations while sitting up straight with their shoulders back, as opposed to being slumped over with their shoulders compressed.

Here are a few ways to improve your posture – and, thus, your performance — at work or school:

•Set an alarm on your phone, watch, or computer to go off every 20 to 30 minutes. When it sounds, get up and move your body in some way. Take a short walk to get water or use the bathroom, or try to march, skip, or dance in place. Break free of a desk rut by working in a few pushups, lunges or squats.
•Have your vision professionally checked. Many instances of poor posture are the result of people leaning in toward their computer screen because they can’t see well.
•Ask a colleague or friend to snap a picture of you from the side when you’re not expecting it, especially toward the end of the day. This will give you an unbiased view of your work posture. Do you have room for improvement?
•Working on a laptop? You’re almost surely collapsing your posture, bringing your head down to see the screen. A simple fix: Buy a detachable keyboard and raise your laptop on a riser or some thick books. The goal is to have your screen at eye level. This will prevent poor posture and decrease upper neck and shoulder tightness.

Go for better flow
“Increasing energy is all about improving lymphatic flow,” says postural alignment specialist Justin Bradley. The lymphatic system consists of the spleen, thymus, tonsils, and adenoids, as well as multiple channels and nodes throughout the body. While the lymphatic system plays a role in protecting us against infection and disease, it also contributes to our energy levels. “Lymph travels through the joints in your body—your shoulders, hips, knees, and ankles,” Bradley explains. “When you drive to work, sit at a desk all day, drive home, and relax on the couch, you’re not moving your joints through their full range of motion and, as a result, lymph becomes trapped and grows stagnant.”

Bradley recommends performing moves that re-align your joints to get your energy flowing again. The following overhead extension is a simple way to do just that:

•Stand with your feet pointing straight ahead and about one fist’s width apart.
•Extend your arms in front of you, drop your shoulders, interlace your palms, and point them away from you.
•Bring both arms overhead so your palms face the sky. Gaze upward toward your hands as you actively work to keep your arms straight up without leaning back.
•Hold for 30 seconds as you breathe deeply.

You can also try this desk-friendly yoga sequence designed by Katy Hanlon, a certified yoga instructor, to help stimulate energy and focus.

Seated Tadasana with Cactus Arms:
•Sit up tall and ignite your abdominals, stacking your head directly over your torso.
•Keeping a soft bend in your elbows, extend your arms above your head. Palms should be facing out, fingers spreading wide, and wrists aligning over your shoulders.
•Inhale through your nose, reaching high with your hands without shrugging your shoulders to your ears.
•Exhale through your nose and squeeze your shoulder blades together as you bend your elbows out to the sides until your upper arms are at shoulder height, creating “cactus” arms. Lift your heart toward the ceiling and, if you have no neck issues, release your head back slightly.
•Repeat 10 times.

Reach for Energizing Oils
My doctorate studies required numerous hours of sitting in class, followed by long study sessions. Essential oils were a helpful tool for boosting my energy, while also increasing my focus and memory. Specifically, I would reach for peppermint, eucalyptus and rosemary oils. Citrus oils, such as orange, lime, lemon and grapefruit can also be used to revitalize and invigorate. The simplest way to use these oils is by applying one to two drops of the oil in your palm, rub your hands together, and then cup your hands around your nose and inhale deeply.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Surviving the Season of Sugar

By Dr. Alyssa Musgrove

 

The time period from Halloween through Easter has been called the “sugar season” because of the litany of celebrations during that time period where sugar takes center stage. With Valentine’s Day just around the corner, we’re right in the middle of this sweet time of year, which might have you wondering how a health-minded person should navigate this season.

Fact is sugar consumption has been on the rise for years. In the 1700s, the average adult consumed about four pounds of sugar a year.  Today, the United States Department of Agriculture estimates the average adult eats between 150 and 170 pounds of sugar a year.  That works out to 22 teaspoons of added sugars a day in the form of foods, drinks and sweets — far over the recommended 9 teaspoons a day for men and 6 teaspoons a day for women.

High-sugar diets have been associated with a host of chronic health conditions, from diabetes, to heart disease and even cancer. Researchers from Harvard Medical School report that up to 80 percent of all human cancers are driven by the effects of glucose and insulin, which stimulate cancer proliferation, migration and invasiveness.

Problem is, sugar can be hard to quit. Part of the reason is physiological – when you eat sugar, the brain releases dopamine, a neurotransmitter that activates the brain’s pleasure center.  The brain likes this feeling and begins to crave more. That means the more sugar and excess carbohydrates you eat, the more your cravings will persist.

But it is possible to break the cycle. The tips below provide some guidance for kicking the habit once and for all:

Plan ahead

As the saying goes, if you’re failing to plan, you’re planning to fail — and this is definitely the case with sugar cravings.  Don’t want to wait until you’re starving to make decisions about what you will eat. Plan your meals and snacks in advance – ensuring that each is a mix of protein, healthy fats and phytonutrients from vegetables or fruit.

 

Eat regularly

When you go too long between meals, blood sugar tends to drop.  This makes you feel hungry and more likely to crave sweet, sugary snacks for a temporary energy boost.  Aim to eat at regular intervals — every three to four hours — which usually equates to three meals and two snacks a day.

 

Ditch the sugary beverages

Sodas and other sweetened beverages provide about half of all the added sugar in the typical American diet.  If you find it hard to pass up carbonated drinks, try switching to sparkling water or seltzer water, which provide the “fizz” without the sweetness.  Add lemon, lime or orange slices for natural flavor.

 

Reach for fruit

If you’re craving something sweet, reach for fruit first.  Fruit contains fructose, which is metabolized differently, and also contains vitamins, minerals, and fiber.  But limit fruit to 2-3 servings a day – one serving of fruit is about the size of a tennis ball and equivalent to a ½ cup.  Be sure to stick to lower glycemic options like berries and green apples rather than pineapple and watermelon.

 

Beef up your breakfast

The standard American breakfast is typically a mix of carbs and sugary or starchy foods, which sets the stage for more cravings throughout the day.  A “healthy” breakfast of low-fat yogurt and granola can serve up over 55 grams of added sugar. Revamp your plate by shooting for a serving of protein, some healthy fats and a dose of phytonutrients.  An example would be: two eggs scrambled in grass-fed butter with a side of sautéed spinach.

 

Limit pre-packaged food

While it’s difficult to omit packaged foods entirely, consider making your own condiments, desserts and soups so you can control the amount of sugar that goes into them.  If you do use packaged foods, read labels carefully and calculate the sugar content per serving.  Four grams of sugar is equal to one teaspoon.

 

Nix the artificial sweeteners

While it might seem logical to substitute artificial sweeteners for the real thing, these alternatives often make cravings worse. Researchers have found artificial sweeteners can change the palate, causing you to desire more in order to feel satisfied. For a natural sugar boost, reach for green leaf stevia.  (Try to avoid stevia extracts and altered stevia products like Truvia, which are processed and can contain other ingredients.)

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By: Dr. Alyssa Musgrove

Have you ever experienced pain in the front of your lower leg after vigorous
physical activity? If so, you may have experienced shin splints, a common injury that
occurs between the knee and ankle.

While not a serious condition, shin splints can be very painful and can reoccur.
Shin splints may start out as a muscle ache and then progress into sharp, shooting
pains accompanied by swelling. The pain is usually located on the front of the lower leg,
along the outside or inside of the shin. The pain begins when you perform weight-
bearing physical activity and worsens after exercising is complete. In severe cases, any
weight-bearing activity, such as standing or walking, will make the lower leg throb or
burn.

The pain associated with shin splints results from an excessive amount of force on the
shin bone, muscles and tissues that attach to the surrounding area. The force causes
inflammation and swelling of the tissues, which increases the pressure leading to pain.

Common causes of shin splints include:
beginning a new exercise routine
running with bad form
improper alignment of the feet (i.e. fallen arches, overpronation, supination, flat
feet)
not allowing appropriate recovery time running on hard surfaces, such as pavement
running on unstable terrain or uneven surfaces
activity that involves going uphill or downhill
wearing new sneakers too long
wearing worn-out sneakers
improper warm-up techniques before activity
lack of flexibility or mobility
not properly stretching after activity
sudden change in physical activity
a previous injury that healed incorrectly
participating in sports that have fast stops and starts, such as soccer, tennis, basketball, racquetball and dancing

Shin splints can also be caused by repetitive stress placed on connective tissues, as
can happen with over-training. If the root cause of your pain is not addressed, the pain
can reappear quickly.

There are some steps you can take at home to help ease the discomfort of shin
splints. Since the injury is caused by activity, rest is always the most important step.
Rest allows the body time to recover and can make a huge difference. Rest does not mean being inactive and idle all day. Rather, just decrease the intensity and duration of your activity to allow your legs time to heal.

Ice or cold compresses placed directly on the problematic area can reduce the swelling
and help numb the pain. Apply for 10 to 20 minutes at a time and repeat 3-5 times for
the first few days. Elevate the legs for additional healing.

To prevent shin splints – or keep them from reoccurring – follow these steps:
1) Focus on proper tissue recovery after activity. Foam rolling, massage and
stretching the calves can all be helpful. To foam roll the calf muscles, place the
foam roller on the floor. Place the lower part of your leg on top of the foam roller,
and move the leg back and forth and side to side, for 30 to 60 seconds. Repeat 5
to 10 minutes daily.
2) Wear supportive shoes. Some sneakers support your feet and shins more than
others.
3) Replace your shoes once they are worn out, typically every 350 to 500 miles.
4) Consider adding arch support. Insoles are a great addition that can properly
support your feet. Be sure to talk to a professional who specializes in measuring
and assessing feet and arches.
5) Wear compression socks or compression wraps. Both can be helpful in
supporting the soft tissue surrounding the shin.
6) Incorporate cross-training. Perform multiple types of exercise each week, rather
than continually performing the same activity with the same force. This helps
reduce the amount of repetitive stress on your legs, builds strength in other areas
and takes pressure off your shins. For example, if you are a runner, try breaking
up your weekly activity by adding a day or two of yoga, TRX, biking, swimming or
simply walking.
7) Warm up prior to activity and perform proper stretching before, after and in
between workouts – especially focusing on the glutes, IT bands and calves.
8) Do not exercise through the pain.
9) Ensure you maintain proper form when exercising.

Some choose to self-diagnose shin splints, but it is always advised to see a doctor or
physical therapist. They can take a proper case history, perform a physical exam and
take an x-ray in order to prescribe the appropriate treatment and rule out more serious
injuries that can mimic shin splints, such as a stress fracture.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of
techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to
assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at
1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

By: Dr. Alyssa Musgrove

When you feel a new, painful twinge in your body, it is common to wonder if it might be your arthritis spreading. However, not all pain is arthritis related. It is possible the new, painful area is caused by a condition commonly known as tendonitis.

Tendons are thick, fibrous cords that connect muscles to bone. When a muscle contracts to move a bone, the tendon supports that action. Tendonitis is inflammation or irritation of a tendon and usually occurs near a joint, which is why it is often mistaken for arthritis. It can affect people of all ages, sizes and levels of physical activity, however is most common in adults over the age of 40.

Tendonitis is most commonly caused by over-use or repetitive movement patterns. Some forms of tendonitis are named after the sports in which they commonly occur, such as tennis elbow, jumper’s knee, pitcher’s shoulder and golfer’s elbow. Tendonitis can also be caused by physical activities of a longer duration that are outside of your normal routine. For example, power washing, spreading pine straw or cleaning the boat. Similarly, a longer walk than usual, or a walk on a terrain that is not routine exercise for you, can also cause sudden tendon irritation. Other common activities that can trigger tendonitis include dancing, gardening, cleaning or skiing without proper warm up or stretching afterward.

Tendonitis typically involves pain that worsens with motion and improves with rest and appropriate treatment. Symptoms can re-occur in the same area of the body and include redness, swelling, and warmth at the site. Some types of tendonitis can occur suddenly and last for a few days, while other types accumulate over time and last for weeks to months.

If the cause of your tendonitis is over-use, you may be told to rest the area and reduce (or avoid) the particular activity. Cold therapy is a great first line of defense to help reduce pain and swelling. A general rule of thumb is to apply ice to the area for 15-20 minutes, followed by at least 20 minutes off. This cycle can be repeated every 2 to 3 hours for the first 24 to 48 hours after your injury. (Never place ice directly on the skin. Always cover the skin with a light absorbent towel, piece of clothing, paper towel or dish towel to prevent frostbite. If you don’t have an ice pack, a bag of frozen peas or corn will work just fine.)

Certain supplements can help lower inflammation and nourish damaged tissues.  Omega-3 oil is an anti-inflammatory fat needed to control swelling. It is most commonly found in wild-caught fish but can be supplemented in higher doses as a pill or liquid. Turmeric can be used in cooking or also taken in capsule form, tea or essential oil. Bromelain is an enzyme in pineapple that has anti-inflammatory effects and aids in tissue repair. Collagen makes up ligament and tendon tissue. It can be taken in powder form, or consumed as bone broth, to restore your supply and strengthen weakened areas.

Ensuring the correct body position and correct posture during the problematic activity is important when trying to prevent the injury from recurring. Warming up the tissues and area before, during and after the activity is also useful. Start new exercises slowly. Pace yourself when undertaking abrupt, abnormal chores. Take enough rest days between workouts if you are starting a new routine as your tendons need time to catch up with any new form a of movement.

Sometimes supporting the area with a splint, wrap bandage, compression sleeve or kinesiology tape can help take pressure off the tissues and allow them to heal. Kinesiology tape is a therapeutic tape applied strategically to the body to support tissue, decrease pain and swelling, and improve performance. It is best to consult with a medical provider or physical therapist who is trained in the proper application before you try to apply it yourself.  Corticosteroid injections are a more invasive option that can provide short-term pain relief for tendonitis. These powerful anti-inflammatory drugs are injected directly into a joint or tendon at a doctor’s office.

If tendonitis continues, or you ignore symptoms and overuse an unhealed injury, there is a possibility of the tendon rupturing or developing lesions on the tendon that may require surgery. The best treatment for tendonitis depends on case history and a physical exam to rule out any other conditions or problems. A chiropractor can assess your posture, give you tips for performing certain activities in a safer way, increase flexibility by making sure the nervous system is working properly and increase joint mobility.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By: Dr. Alyssa Musgrove

 

With the start of the new year often comes a recommitment to the healthy habits we’d like to establish in our lives. If one of your resolutions is to eat healthier in 2024, there’s an easy tool that can help: meal planning. Taking some time to prep meals for the upcoming week or stocking the freezer with easy-to-reach-for meal options not only ensures you continue to make healthy choices day-to-day, it also saves time and money in the long run.

 

When it comes to meal planning, there is no “correct” method. Your approach may differ based on your cooking ability, personal goals, food preferences and schedules. If you eat fast food or takeout several nights of the week, you might have a goal to limit the times you eat out. If you already make a weekly shopping trip, your goal might be to choose one day when you do most of the cooking rather than firing up the stove or oven every night. If you are someone who regularly cooks at home, you might decide to spend a few extra minutes on Sunday creating a weekly meal schedule so you are not deciding last minute what to make and can be sure to have needed ingredients on hand.

 

The best way to start the meal planning process is to pick a day of the week to plan your menu — be it a menu for a week or a menu for the month. Then, make your grocery list. Be sure to take inventory of what you already have in the pantry, fridge and freezer. Some people prefer to designate a particular day of the week to a specific type of recipe and plan accordingly, such as Meatless Monday, Taco Tuesday, Crock-Pot Wednesday, Stir-Fry Friday, and Soup and Sandwich Saturday.

 

If you need some inspiration for your menu, here are a few of my prep-ahead favorites:

 

Breakfast: Egg cups, sweet potato hash, yogurt and fruit bistro box, overnight oats, breakfast taco scramble or breakfast burrito, chia seed pudding, smoked salmon breakfast bowl and boiled eggs.

 

Lunch: Mason jar salads (put the dressing at the bottom or add at time of eating), sandwich wrap, chicken or tuna salad on greens or toast, burrito bowl, roasted vegetables or zucchini noodles with pesto.

 

Dinner: Chili, stews, soups, salmon and asparagus, chicken parmesan, quinoa salad with a southwest twist that can be eaten hot or cold, stuffed bell peppers, spaghetti and meatballs, chicken and broccoli, one pan stir-frys and dinner casseroles.

 

The secret to efficient meal prep is multi-tasking. While foods are baking or simmering, chop fresh fruit and vegetables for grab-and-go snacks, or wash and dry salad greens for later. If you prefer not to pre-cook proteins, consider pre-chopping and marinating fish, poultry, tofu or meat so you can quickly pop them into the oven or a stir-fry later in the week. Consider making a double batch of a particular recipe or extra portions for another day or two of meals. Extra portions can also be frozen for later use. Get a head start on lunches by dividing prepared food into individual containers on prep day. You’ll earn yourself an extra 10 minutes of sleep knowing your lunch is ready for you to grab on your way out the door!

 

Planning meals in advance helps ensure we don’t head to the drive thru or reach for unhealthy options when hunger strikes. Meal planning is a habit you can develop now to stay on a healthy eating track throughout the new year.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By Dr. Alyssa Musgrove

 

Do you struggle with sleep disturbances?

 

Do you feel fatigued, irritable, or moody?

 

If you struggle with sleep and energy levels, your circadian rhythm likely needs some TLC.

 

Your circadian rhythm is your body’s internal clock. It affects your sleep patterns, as well as your hormones, body temperature and eating habits. Our circadian rhythm is critically important because it directly impacts our mitochondria, the powerhouse of the cells. If our mitochondria are not working properly, it affects our longevity and how we age. Loss of rhythm has been linked to host of chronic diseases, including cancer, diabetes, and obesity.

 

Every day we encounter things that can have a detrimental effect on our circadian rhythm. The good news is there are several simple things you can do to get your rhythm back – and they’re free! Here are few suggestions:

 

Watch the sunrise every morning. The red light from the sun is healing to the pituitary and the pineal gland and sets the pace for the entire day. Do not expose yourself to blue light as the sun is rising – that means hold off on picking up that phone for the first hour of the day.

 

When the sun sets, limit the blue light. Don’t shoot the messenger, but you really shouldn’t be on a screen after dark. Screens emit blue light, which can be beneficial during the day, as blue wavelengths boost attention, reaction time, and mood. But at night, blue light exposure from your computer, tablet, phone, and even TV suppresses the secretion of melatonin, a hormone that greatly influences our circadian rhythm and sleep. If you must get on your computer after sunset, consider using blue blocker glasses or installing an app on your computer and phone that will adjust the color of the screen to a warmer tone as the night wears on. Avoid bright screens all together two to three hours before bed.

 

Stop eating three hours before bed

The later we eat at night, the more it affects our metabolism and blood sugar. If you need a snack after dinner, eat before bed, wake up in the middle of the night to eat, or must eat immediately upon waking, that’s a sign that your metabolism needs some attention.

 

An MD Anderson study of 44,000 people looked at the timing of meals and showed those who fasted just 13 hours a day — meaning they finished eating at 6 p.m. and didn’t eat again till 7 a.m. — saw a 70 percent reduction in the recurrence of cancer. The study found it didn’t matter what the participants ate. It only looked at the timing of their meals. A 13-hour overnight fasting window helps your body “take out the trash” and reset itself for the following day.

 

Get to bed by 11 p.m. (at the latest)

One of the most profound ways we can heal our bodies is through sleep. From 11 p.m. to 3 a.m. your liver is doing its job breaking down, repairing, and rebuilding. It’s also dealing with your blood sugar issues, hormonal processes and neurotransmitter processes.  If you’re awake during that time, you are basically preventing your body from doing this important work.

 

If you’re a night owl, getting to bed earlier might require you changing up your schedule a bit. Start by pushing your bedtime back 15 minutes earlier a night. Even if you’re wide awake, laying there at 12 30 a.m., it pays to work on this new habit. Remember, it takes 30 days to establish a new habit and a good 90 days to solidify it.

 

Clean up your sleep environment

Your bedroom should be completely dark. Invest in blackout curtains, if necessary, and keep the temperature cool. While you’re at it, keep all electronics out of the room. Turn your wi-fi router off at night (you can easily do this by putting it on a timer) and watch what happens to your mood, sleep rhythm, blood sugar, and blood pressure.

 

If you are alive and living on the planet today, your circadian rhythm is likely taking a hit. Do what you can, when you can, to protect this rhythm and ensure good health for years to come.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

 

 

 

 

By: Dr. Alyssa Musgrove

 

Studies show we spend close to 92 percent of our day indoors.  What’s more, certain air pollutants are 100 times more concentrated in our homes than they are outside. This means the quality of the indoor air we breathe is important for our overall health.

 

Indoor air pollution occurs when certain pollutants from particles and gases contaminate the air of indoor areas.  These toxic particles and gases, called volatile organic compounds (VOC), are released from the synthetic materials in our daily spaces, including carpets, vinyl floors, cleaning products, air fresheners, paint, upholstery fabrics and more.  Two of the most common indoor VOC examples are benzene, found in some plastics, fabrics, pesticides and cigarette smoke, and formaldehyde found in some cosmetics, dish detergent, fabric softener and carpet cleaners.

 

Walking into a home or office building is not likely to make you sick immediately but, over time, your body can absorb potentially toxic substances in the air. Exposure to indoor air pollution can resemble symptoms similar to a cold or seasonal allergies, including headache, scratchy throat, dizziness, fatigue, runny nose and itchy watery eyes. These symptoms usually disappear within a couple hours after leaving the polluted environment.

 

While we are exposed to indoor air pollution daily, the good news is you don’t need to invest in expensive air filtration and ventilation systems.  There is another very practical and affordable way to clean the air indoors: houseplants.

 

Studies conducted at the University of Georgia, Pennsylvania State University and NASA have all demonstrated that potted plants in the home can absorb harmful chemicals through their leaves and roots. In a study with the Associated Landscape Contractors of America, NASA researchers discovered that indoor plants were able to remove up to 87 percent of air toxins within 24 hours.

 

There are other benefits to houseplants, as well. Researchers at The Royal College of Agriculture found students were more attentive and more likely to return to class if there were plants in the lecture halls. The Agricultural University of Norway found potted plants reduced stress in office workers and lowered the number of sick days taken. Additionally, they found plants in the workplace decreased fatigue and increased productivity.

 

Experts recommend one plant (6 to 8 inches in diameter) for every 100 square feet. In office buildings, they recommend one large plant for every two employees. While that may sound like an excessive number of plants for a large house or building, keep in mind having some plants is better than having none at all. When adding plants to your home or office, be sure to purchase them in clay pots, as plastic pots can release VOCs.

Here are five of the most beneficial houseplants for improving indoor air quality:

Peace Lily

This tropical plant breaks down and neutralizes toxic gases like benzene, formaldehyde and carbon monoxide. This is a great choice to add to your office, as some studies show they absorb electromagnetic radiation from digital devices. They acclimate to a variety of indoor environments, do not require much light, and droop when water is needed.

 

English Ivy

A common outside climbing plant, this ivy may reduce the amount of mold in the air inside your home, as well as absorb toxins from cigarette smoke. It is said to be fantastic for asthma and allergies. It is easy to grow and care for but can he harmful if eaten, so it is wise to keep the plant away from pets and children.

Mother-in-Law’s Tongue or Snake Plant
This plant is easy to care for and grows well with little maintenance. It increases the oxygen supply in the room, removes benzene, nitric oxide and formaldehyde. Do not overwater this plant, as it will rot if the soil is moist for too long.  This plant may also be toxic when ingested, so take care if you have pets and children.

 

Bamboo, Reed or Lady Palm
This plant thrives in low light and easily tolerates the warm and cool air conditions of the home environment. It readily absorbs out-gassing from furniture, so if you have purchased a new chair or couch you may want to decorate with this palm. It can grow up to 6 feet tall and add elegance to any room.

Aloe Vera
Aloe is well known for its healing properties and is especially soothing for burns. However, it is also known to remove formaldehyde from the air.  Aloe is a smart choice for a sunny kitchen window.

Adding just a few potted plants can go a long way toward improving your indoor air quality and reducing health risks.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

By: Dr. Alyssa Musgrove

 

Travel and the holidays seem to go hand in hand. But, while it can be fun to reconnect with family and friends, it’s no secret that traveling can wreak havoc on your body and your health.

 

Studies have found that one in every five people may experience a cold or illness following air travel. Add to that the other unpleasant “side effects” of travel, including stiff and painful joints, dehydration, swollen feet, sluggishness and high amounts of stress, and it becomes easy to see why many of us feel less than 100% after a trip.

 

There are many factors working against our immune system when we travel. To start, airplanes are a small enclosed space where people of all ages, from all over the world, stay for a long period of time. The University of Alabama conducted a study that found germs can stay up to seven days on a plane. The areas where the most germs can be found inflight are armrests, seat belts and buckles, seat pockets, tray tables and the touchscreen entertainment.

 

Lower oxygen levels at altitude (even in pressurized cabins) and low humidity in the cabin also play a factor. Decreased humidity can cause the mucous membranes in our nose and throat to dry out. The mucous membranes in our body are designed to protect us from most germs, bacteria and diseases we come in contact with everyday. Dehydration is also common during flights, resulting in dry itchy skin, red eyes and a parched mouth.

 

Is it possible to combat some of these issues?  The answer is, yes. Here are a few things you can do to help prevent illness and improve your holiday travel experience:

 

Rest Up. Be sure to get plenty of rest before your flight — a solid 7-9 hours is ideal. Rest is one of the best things we can do to ensure the immune system is performing at an optimal level.

 

Eat Well. What you eat has a huge impact on the strength of your immune system. While it can be difficult to make healthy food choices while traveling, do your best to focus on fruits and vegetables to nourish and strengthen the body. Options are improving at airport grab-and-go stores, so reach for snacks like crunchy snap peas or easy-to-peel bananas and oranges. Fresh fruit and cheese or vegetables and hummus are great inflight options. Try to avoid salty foods like chips and roasted nuts as they can speed up dehydration, which already occurs as a result of the pressurized cabin environment.

 

Bring Your Own Bottle. The best and easiest way to stay hydrated is by bringing your own water bottle. Most airports have water bottle filling stations, which makes it easy to fill up before your plane boards. It is recommended to drink at least 8 ounces of water for every hour of flight time. Skip the coffee and adult beverages — both speed up the dehydration process. Reach for tea over coffee. Most airlines have a couple basic tea options, but you can always bring your own tea bag and ask for hot water on the flight.

 

Stretch and Roll. If you suffer from regular joint pain, you might notice an increase in discomfort while flying.  This is because changes in air pressure can trigger an inflammatory response. Most airplane seats intensify pressure on your lower spine and have an odd angle for your neck, causing tension in muscles and stiffness in your back. Well-worn joints might be stable until crammed into tiny chairs and sitting for long periods of time. I always fly with an inflatable lumbar support pillow to prop behind my lower back, which does not take up much room in my bag and is easy to find online. I also usually travel with my collapsible foam roller (a great Christmas gift!) so once I get to my destination, I can roll out my muscles and fascia. Stretching and foam rolling can help rehydrate muscles, relieve muscle stiffness and make you feel great again! Short strolls down the aisle while in flight can keep your joints moving and ensure proper circulation.

 

Reach for Supplements. We are approaching peak flu season, so it’s worth taking a few extra precautions to keep yourself well. Start boosting your immune system two to three days before you fly and for a few days after you return. There are always options like airborne and emergen-C for general support. Vitamin C can boost your body’s ability to fight airborne germs and reduce symptoms or duration of a cold. Other options are oregano oil, elderberry, echinacea, green juice (with low to no sugar content), vitamin D and b-complex. Adaptagens like ashwagandha, licorice root, rhodiola and ginseng can help support stress and reduce symptoms of jet lag.

 

Wishing everyone safe travels – and good health — this holiday season!

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By: Dr. Alyssa Musgrove

 

Did you know the average food shopper wastes 61 percent of the food he or she purchases? The hallmark of Thanksgiving is a dinner table covered with more food than you can possibly eat in one sitting. But the downside is that this holiday can also be top of the list when it comes to food waste. When it comes to meals, if you fail to plan, then you are planning to fail. To avoid facing a mountain of leftovers on November 24^th, try some of these tips and tricks to help reduce waste and use your leftovers wisely.

 

Buy only what you need.

Go to the store prepared with a list of the food items you need. Try to make an accurate prediction of how much food you will need so you are not left with unnecessary amounts of leftovers that you cannot use.

 

Use the whole vegetable.

If you will be eating carrots, beets or turnips for example, you can eat both the root and the green. Rather than peeling veggies, leave the skin on. You will get more nutrients and reduce waste.

 

Compost your food scraps.

Many Thanksgiving leftovers can be turned into compost (with the exception of nuts, grains or meat). Composting benefits your own plants, the soil, and the environment. It improves the health of your plants, while also reducing pollution.

 

Freeze your leftovers.

If you cannot finish all of your food in a timely manner, freeze it for later use. A FoodSaver can package items so they can be kept frozen for longer periods, without the risk of freezer burn. Roasted turkey can be frozen for up to three months, but be sure to remove the meat from the bones first. Unlike other forms of cooked potatoes, mashed potatoes can be frozen for many months. However, the mashed potatoes should be well coated with a fat like butter (mashed potatoes made with just broth will not hold up well in the freezer).

 

Keep in mind that gravy is quite perishable and will only last about two days in the refrigerator. Flour-based turkey gravy can be frozen in ice cube trays for up to four months (milk-based gravies should not be frozen, as they will separate when thawed). Stuffing can be frozen for up to one month. In general, dishes made with pumpkin, sweet potato or squash should hold up in the freezer — especially if they have been pureed first. Rolls and bread will last for months in the freezer. Make sure to separate the rolls and freeze them individually.

 

Send your leftovers to someone in need.

If you have prepared foods that were not served, or packaged foods you did not eat, there are certain organizations that will distribute them to people in need. If your kids or grandkids are within driving distance, they can always take a goody bag home and take some leftovers off your hands.

 

Create new meals.

Get creative with your leftovers, repurposing them as soup, salad or healthy casseroles. Turkey is a lean meat that is low in fat and an excellent source of protein, so do not let it go to waste! Turkey provides tryptophan that helps the body make niacin and serotonin, which helps your mood.

 

Some recipes to consider are sweet potato hash browns, turkey pot pie with stuffing crust, turkey shepherd’s pie, leftover turkey quiche, turkey tortilla soup, southwest turkey lettuce wraps, curry turkey salad, sweet potato pancakes and next day turkey primavera.  The possibilities are truly endless.

 

Pathways to Healing specializes in holistic chiropractic care.  Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting.  In addition, the practice is committed to being a valuable source of information so that people can learn how to live a healthy lifestyle and prevent future illness.  Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro.  The office can be reached at 706-454-2040.