Experts used to say that your life span was largely genetic.  How long you live could be determined by the ages of your ancestors. However, things have changed and a few tips now could determine how long you live. If you exercise at least 30 minutes a day, eat lots of fruits and vegetables and avoid smoking and drinking, you can increase your chances to live to be 100 years old!

Here are 11 more tips from this Indianapolis chiropractor that might surprise you and that can have a definite impact on how many birthdays you can enjoy.

1. Don’t completely retire – many people work their whole lives with the goal to retire someday. However, to adopt a sedentary lifestyle can lead to weight gain and a rise in chronic diseases and shorten your life span. Dr. Yoder is not saying you need to continue to work 40 hours a week forever.  Just stay active….volunteer at local museums, elementary schools or hospitals.

    2.  Floss every day – you are probably wondering how taking care of your teeth can lengthen your life.  Flossing every day can reduce gum disease.  Gum disease can cause bacteria to enter the bloodstream that triggers inflammation that leads to heart disease.  So, flossing is not only good for your teeth and gums.  It keeps your arteries healthier.

    3.  Keep moving – exercise is the fountain of youth.  Exercise improves muscle mass, bone density, mood, mental sharpness and balance.  You don’t have to join a gym.  Walk in your neighborhood or at a mall 30 minutes a day.

    4.  Eat cereal for breakfast – we all know breakfast is the most important meal of the day.  But what you eat is just as important as when you eat.  Choose a cereal that is rich in fiber.  It helps the body maintain stable blood sugars throughout the day and lowers the risk of diabetes.

    5.  Six hours of sleep – sleeping regularly for 6 hours every night can add years to your life.  Sleeping is when the body regenerates itself and heals.

    6.  Eat whole foods, not supplements – people with high levels of certain nutrients (vitamin C, E and beta carotene) age better and live longer.  Go to the nutrition page of  the Meridian Chiropractic website to see what foods have these precious nutrients in them.  Avoid nutrient lacking foods such as white breads, flour and sugars.  A good rule to follow is….look for foods with color.  Eat lots of deep, rich colorful fruits and vegetables, whole grain breads and cereals.

    7.  Be more emotional – internalizing thoughts and emotions and dwelling on troubles can actually have an effect on life span.  Let it out and learn to roll with the punches.  Try yoga, meditation, taking deep breathes and laugh more.

    8.  Live like a 7th day Adventist – an Adventist believes that your body is a gift and only on loan to you so treat it accordingly.  No smoking, minimal alcohol and sweets.  Take care of your body…it’s the only one you have.

    9.  Creature of habit – stick to a routine.  Go to bed the same time every night and get up at the same time every morning.  Eat your meals at the same time every day.  If there is a change in routine, the body can have difficulty bouncing back especially if you are older and this can make you more susceptable to viruses and infections.  Babies thrive on routine….and so do adults.

    10.  Stay connected – enjoy regular contacts with friends and loved ones.  It can help avoid depression.  A friend will always “have your back” and will push you to take care of yourself.

    11.  Be conscientious – become more organized.  If you are persistant in your organization, you are more likely to follow doctor’s orders, take the right medication at the right time and have routine check-ups.  (a good place to start is at Meridian Chiropractic Clinic)

So if your goal is to live longer than your great-great grandfather, follow a few simple rules today and you just might be looking for a larger birthday cake for all 100 candles!

In a study, participants were divided into three groups.  One group received manipulations from a chiropractor, another group took pain medication such as narcotics, over-the-counter pain relievers and/or muscle relaxants and the third group began an exercise program.  After 12 weeks, 57% of those that met with a chiropractor reported a 75% reduction in pain and 48% of those people that started an exercise program reported the same results.  Only 33% reported a reduction of pain in the group that took the medications and pain relievers.  After one year, approximately 53% of the chiropractic group still reported at least a 75% reduction in the pain compared to just 38% of those that took medication.

The study also found that those using medication, even though experiencing some pain relief, found the need to use higher amounts of the medication and more frequently as time went on an that some prescription strength pain relievers were needed.  This raises the concern that prescription use in the U.S. could reach a crisis level.

Doctors of Chiropractic have long advised against the overuse of medication to treat pain.  Pain is your bodies alarm system.  It is telling you that something is not how it should be.  Silencing the alarm and not addressing the cause of the alarm is not a good solution.  Chiropractors promote drug-free methods in dealing with neck pain before relying on the use of any type of medication.  Patients need to be aware that there are natural, drug-free options when it comes to neck pain relief.

So, what causes neck pain and how can we at Meridian Chiropractic help you?  Your neck is the most vulnerable part of your spine.  Not only does it support a 10-12 pound head, maintain a gentle forward curve, and permit head rotation, but your neck must also allow for the free flow of nerve impuses to your head, face, hand and the rest of your body.  Besides discomfort and annoyance, neck pain can be a sign that something else is wrong.

Many everyday things can cause neck pain, such as watching TV, sitting at a computer, reading or falling asleep in a chair or on the couch.  The body’s response to stress is another common cause of neck pain….such as deadlines, traffic, work or family pressures.  Ever meet someone that is “a pain in the neck?”  Each of us is susceptible to people  and our enviroment and these perceptions can show up in the form of neck pain.  Some neck pain that results can resolve itself on its own but if it doesn’t, then further medical attention is indicated.

How do you know if you are a chiropractic candidate?  The first thing to do is call us and make an appointment.  A thorough examination by Dr. Jeff Yoder DC will determine if chiropractic care can help you.  Your chiropractor will perform many tests such as your ability to turn and bend, the muscle tone in the supporting muscles of the neck and the underlying structure of the spine may be tested.  These and many other tests are specifically designed to identify the cause and the location of your neck pain.  Your chiropractor will then have recommmendations and advise as to how chiropractic care can help you.

So, while chiropractic care cannot reduce the stress in your busy life, it can improve your ability to handle it and tolerate it.  And WITHOUT drugs or surgery!

So, we wipe the slate clean for the new year and make a New Year’s resolution. We all have them…..lose weight, exercise more, stop smoking, pay off debt or simply be a better freiend or spouse…..just to name a few of the top resolutions.

Your Indianapolis chiropractor can offer a few tips on how to accomplish some of these goals.

If you goal in 2012 is to lose a few pounds or a lot, here a few ideas to help you get started and realize your weight loss goal.
1. Personalize your goals – consider your own personal fitness level, your health, your available time and motivation
2. Aim for realistic weight loss – lose weight slowly. That doesn’t sound very appealing but the average person should only lose 1-2 pounds a week. Try and burn 500-1,000 calories more than you take in and youwill noice this weight loss and keep it off.
3. Focus on the process – make the most of the process of losing weight rather than the end result. Focus on changing daily behavior and habits rather than a set number of pounds lost or your ideal goal weight.
4. Think short term – consider weight loss on a daily basis. Setting a long term goal can be discouraging. Short term is a stepping stone for a long term goal.
5. Write it down – Write down what foods you eat daily and be honest. You may be in for a few surprises.
6. Pick a date – Decide when to start and stick to it. Consider work or school commitments, vacation schedule or any prior commitments that might sabotage your weight loss plan.
7. Start small – Smaller goals are easier to obtain and easier to stick to.
8. Setbacks – accept that there will be setbacks. Don’t stress over that piece of cake at the office party.
9. Evaluate weekly – weigh yourself weekly, not daily. Many people weight themselves daily and don’t see enough progress and tend to get discouraged.
10. Adjust goals – if you find you can’t stick to a particular diet or exercise regimen, then alter it accordingly. Find what works best for you.

An important part of any weight loss program and a common resolution is to begin an exercise program. Your Indianapolis chiropractor has a few suggestions for those that maybe haven’t laced up those sneakers in awhile.

1. Start slow – don’t start out planning to run a marathon. If you haven’t exercised in awhile, begin exercising in small steps. Don’t forget to warm-up and cool-down.
2. Set goals – compose 3 goals for yourself and post these on your fridge or mirror. It can be a great motivator
3. Trainer – if it’s financiallly feasible, enlist the help of a trainer who is qualified, experienced and can communicate with yhou especially if you are just starting out.
4. Buddy – exercise with a friend. It is always easier to stick to an exercise regimen if you have someone to share it with and it can be a lot more fun.
5. Chiropractor – always see a medical professional before starting any new exercise program. They can offer many tips and advice on what might work best for you.

One last New Year’s resolution that is always a good idea is to make an appointment at the Meridian Chiropractic Clinic for a check-up. If it’s been a few months or even years, call us. We might not be able to help you pay off a debt or get along better with your mother-in-law, but we can help get your year off to a great start.

WE AT THE MERIDIAN CHIROPRACTIC CLINIC WOULD LIKE TO THANK ALL THOSE WHO WERE PATIENTS THIS YEAR AND THAT HELPED US HAVE A WONDERFUL 2011.

WE WISH ALL THE BEST TO YOU AND YOUR FAMILIES.

HAPPY HOLIDAYS!

JEFF, KATHI, AMY AND SUSAN

– Chiropractic ranked ahead of all conventional treatments for back pain
– Deep Tissue massage ranked particularly effective in the treatment of arthritis and fibromyalgia

Massage and Chiropractic therapies are two practices that work well together to aid in the treatment of all pain and achieving total well-being. Both therapies are hands-on, natural and drug free and work on the cause of pain rather than the symptoms. In combination, both chiropractic and massage therapy can help a patient maintain a quality of life to the fullest.

Most people, however, don’t realize the many benefits of massage therapy. Your favorite Indianapolis chiropractor may recommend a massage for a variety of reasons:
– Massage therapy effects the physical health as well as emotional health.
– Blood vessels dilate improving circulation
– Increases the number of red blood cells in the body
– Acts as a mechanical cleanser by stimulationg lymph activity
– Relaxes muscle spasms and relieves tension
– Brings greater blood supply and nutrition to muscle
– Improves muscle tone helping to prevent muscle atrophy
– May have a stimulating or sedative effect of the patient
– Can assist in weight reduction
– Heightens tissue metabolism and nutrition
– Aids in the elimination of toxins and waste products thru the kidneys
– Assists in the retention of nitrogen, phosphorus and sulfur for bone repair
– Helps reduce joint inflammation and swelling
– Alleviates anxiety and depression
– Decreases the production of stress hormones
– Promotes an overall sense of well-being
– Can aid in the treatment of high blood pressure
– Greater flexibility can be obtained for greater range of motion

Chiropractic produces results by helping your nervous system work the way it should. Your brain, spinal cord and your nerves control every part of your body. If everything is aligned properly, messages from your brain can reach your muscles and your internal organs. However, if any part of the nervous system becomes misaligned, the chiropractor will perform an adjustment to help reduce any type of interfeerence. However, if your muscles are tight or restricted, these adjustments will not be as effective and not last as long. A massage can loosen and relax these muscles. That is why regular massage therapy is so important and beneficial in combination with regular chiropractic care.

Here at Meridian Chiropractic Clinic, we have two massage therapists that are available every hour the clinic is open. They are licensed massage therapists and proficient in all types of massage therapy from deep tissue to Swedish massage

Ask about the benefits of massage therapy and be prepared to feel great.

Fortunately, the FDA now requires almost every food product to come with a label designed to take the surprise out of your foods. Unfortunately, these labels are not always easy to read or understand.

Your Indianapolis chiropractor would like to help take the mystery out of buying foods by helping you to understand exactly what some of the numbers on that label actually means.
1. Serving Size – generally the first item listed on any food label. Any nutritional fact listed will be based on a single serving not the entire contents.
2. Calories – If you are trying to lose weight or maintain a healthy weight, this is the most important number on the label. Even it a food item is listed as low-carb or low-fat, you will continue to gain wieight if you take in more calories than you burn. To aid in calculating calorie count, buy foods in single servings. Counting the calories is a lot easier and you will be less likely to overeat.
3. Fats – the human body needs fat. However, it’s the type of fat that makes the difference. The label should list a total fat number followed by a percentage of saturated fats and trans fats. These are “bad” fats as they increase your risk of heart disease. Healthy fats are not usually listed but can be found by substracting the saturated and trans fat number from the total.
4. Cholesterol – Too much cholesterol can build up in arteries and lead to heart disease so limit your intake to 300 milligrams a day. But only 25% of the cholesterol in your body comes from food. The remaining is produced by your liver so the lower this number on the label, the better.
5. Sodium (Salt) – Look on the the label for 5% or less sodium in the food item. Restaurant foods are loaded with salt so it’s important to choose low sodium foods at the grocery.
6. Carbohydrates – This is a big category as it includes sugar, starches and sugar substitutes and also fiber which is an excellent source of energy. The right carbs can keep you full and energized but simple carbs will not and they lack vitamins and minerals. Look for foods with a low percentage of sugars and high percentage of fiber.
7. Sugars – Our bodies use sugars quickly as short-term energy. But it is not good for the long term and contains no vitamins and minerals so look for labels with a low percentage of sugar listed.
8. Vitamins – Water soluble vitamins such as C and B will flush out of your body if your consume more than you need. Fat soluble vitamins such as A,D,E and K are stored in the body and can become harmful. Minerals such as calcium, iron, and zinc can also become a health risk if you go overboard. So look for low percentages of these vitamins and minerals as listed on the label. You will be fine if you eat a balanced diet.
9. Ingredients – The first 5 incredients listed are the most important. These are the items that have the highest quantity in the food. Stay away from foods that list high fructose corn syrup, hydrogenated oil or enriched flour in the first five ingredients. It is not in your best interest to eat that food item. Look for natural incredients such as fruits, vegetables and whole grains. A good rule to follow is….if you don’t recognize the ingredient or can’t pronounce it, stay away from that food. You are probably getting a lot of preservatives and additives.

Shopping for any food item is not as easy as it used to be but maybe this will help when trying to read and understand the label. Think of this as your own nutritional decoder ring.

Your Indianapolis chiropractor will tell you that a good night’s sleep is critical to good health. It is the time when your body rebuilds and rejuvenates itself to face the next day. Lack of sleep can be serious and lead to many health issues.

There are many tips in helping you get a good night’s sleep and wake up feeling refreshed and ready to face your day.
– Exercise regularly particularly in the morning. If you must exercise at night, do it 2-3 hours before bedtime. Exercise increases the heart rate which can interfere with sleeping.
– Avoid caffeine such as coffee, tea and soda late in the afternoon or before bedtime. Caffeine also increases the heart rate. If you do have that cup of tea or glass of cola, a good rule to follow is a glass of water for every glass of caffeine.
– Thirsty at bedtime? Drink good filtered water and make sure it is room temperature not ice cold.
– Eat an early dinner. If you eat after 6 PM, the body is still working to digest your food at bedtime.
– Go to bed at the same time every night and get up at the same time every morning. Your body will recognize a sleep pattern.
– Keep your bedroom cool and dark.
– Do not sleep with a child or pet.

One of the many questions we get here at Meridian Chiropractic Clinic are sleep related particularly when it come to your mattress. Should your mattress be too soft or too firm? How long should I be able to keep the mattress? When is a mattress too old? There are no hard and fast rules pertaining to a perfect mattress but there are a few tips to keep in mind.

– Your mattress should provide uniform support from head to toe. There should be no gaps between your body and your mattress.
– If you experience back pain or neck pain in the morning, perhaps your mattress is to soft or too hard. Placing a board beneath it will help to make it firmer and adding 1-2 inch padding will help soften a mattress. But these are temporary fixes until you can purchase a new mattress.
– Turn your mattress every few months so that the body indentations are kept to a minimum.
– Changes in lifestyle can also signal a mattress change. Weight gain or loss, medical conditions or partner change can make a real difference in the mattress.

There are many good, quality mattresses that are available and you can find the right one for you with a little research. The Heavenly Bed from the Westin Hotels is a good choice and available for purchase. Your chiropractor may also recommend a Tempurpedic or Sleep Number Bed. Mattresses can be a bit pricey but make the investment. After your first solid 8 hours of sleep, you will be glad you did.

Your Indianapolis chiropractor can advise you with these tips for managing your back health and ensure you can enjoy all the holidays as much as possible:
1. Travel Light – If you will be traveling during the holidays ask yourself if you really need that extra book, laptop or heavy winter sweater. The heavier your suitcase is….the more you carry on your spine…the more potential for pain. Plus, who remembers their posture when lugging a heavy suitcase down that concourse or lifting a bag into an overhead bin? Try using 2 smaller bags instead of one large, heavy one
2. Pack Well – Once you have decided what to pack, consider load balance. Put large or heavier items on the bottom and inside and smaller, lighter things to outside of your suitcase. The laws of physics will tell you that the further away a load is from your body, the harder you have to work to carry it. Carry your suitcases close to your body. If carrying a shoulder bag, switch sides to avoid stress on one side of the back
3. Think About Back Support – Seats in cars and planes do not provide the right support for your lower back or neck. Take a jacket, sweater or blanket rolled up for support of the lower back. An inflatable travel pillow that fits around the neck provides head support while in a prolonged sitting position
4. Support Your Feet – Make sure your feet are placed on a firm surface while sitting. If they are not, additional stress can be transferred to your low back and lead to back pain and discomfort. If your seat is too high, try resting your feet on a footrest or something to act as a footrest so that your knees are a little higher then your hip bone
5. Check Your Posture – Sitting for extended time adds a lot of strain to the lower back and poor posture doubles that strain. Make sure your back is aligned to the back of the seat and your headrest is supporting the middle of your head. Keep your shoulders straight and avoid hunching forward. If your are driving, adjust the seat and steering wheel to avoid reaching for the wheel
6. Move – The spine is designed to move so sitting in one position for a long period of time can cause stiffness and pain. Get up and stretch every 20-30 minutes. If that is not possible, even moving for 10 seconds is better than nothing. If your back does begin to tighten up, try lying supine with your knees bent and lower legs supported. Try lying on the floor, bend your knees and rest your lower legs on the seat of a chair. Take a deep breath, relax and repeat…..this should help alleviate any pain
7. Tips For Shopping – Nothing can dampen the holidays more than a sore back or neck pain especially if marathon shopping trips are in your future. Most shopping areas are solid floors that can be murder on your feet and ankles so pay attention to what your put on your feet…wear good solid walking shoes, tennis shoes or footwear that you know is comfortable. And don’t try and carry all your packages for hours around the mall. Make trips back and forth to your car so you are toting small amounts at a time. If this is not possible, be sure and distribute the weight of the packages using both arms occasionally shifting the heavier packages back and forth

A visit to your Indianapolis chiropractor before embarking on any holiday celebration is always a good idea. We can’t help you if you eat too much turkey or are required to spend a lot of time with the in-laws, but we can help promote a pain-free holiday if you follow a few preventive tips.

80% of all Americans report having some back pain at some time in their lives

$50 billion is spent on back care and back treatments each year

2nd among all visits to the doctor are back pain complaints

91% of all Americans with back pain reported that it had persisted for more than 5 years

31 million Americans have low back pain at any given time

The numbers are staggering but true. However, advances in chiropractic treatments are changing the way people deal with their back pain. Twenty years ago, going to your Indianapolis chiropractor was a lot of snap, crackle and pop. Today the chiropractic field has make great strides in therapy for back pain that includes manipulation of the spine by adjusting the vertebrae and focusing on the muscle, not the bone.

Here at the Meridian Chiropractic Clinic, low back pain is a common complaint. The muscles of the low back are often tight and sore because they support the majority of your body’s weight.

So, what causes back pain: The most obvious is sudden trauma such as twisting or bending or lifting. A more gradual cause is bad posture or sitting too long in a car or airplane or in front of a computer. In almost all cases, it’s the lumbar region or lower back that causes the most amount of pain. If you are waking up with back pain, it is probably due to your mattress or pillow or how you are sleeping. Do you sleep on your back or stomach or on your side? Do you sleep with a child or a pet? Or, if you hurt more at the end of the day, it may be your chair at work or the position of your computer.

Can you do anything to prevent experiencing back pain? There is no 100% foolproof way of guaranteeing that you will never have pain but there are measures to take to lower your chances:

Don’t lift while bending forward at the waist – always bend at the knees

Push, don’t pull, heavy objects

Don’t sleep with a child or a pet

Wear flat shoes

Stand or sit with good posture – your ears should always be directly over your shoulders

And finally, there are a few tips to follow that just make good sense. Watch your weight….obesity can often cause back problems. And remember…back pain is not always physical. Your emotional and chemical health can be a factor. And, even after a visit to your Indianapolis Chiropractor and you are feeling great, maintenance check-ups are always a good idea.

1.  Spinal Adjustments are Dangerous -  Your Indianapolis chiropractor will inform you that chiropractic adjustments are extremely safe but only when performed by a licensed chiropractor.  One study on the treatment of back or neck pain suggests that chiropractic adjustments are only unsafe if performed by non-chiropractic professionals.  Chiropractic adjustments should always be considered before surgery or prescription drug use in the treatment of pain.

2.  Spinal Adjustments Hurt – almost the exact opposite is true.  Many patients feel instant relief following a chiropractic adjustment.  We often hear patients questioning why they waited so long to come in and/or when can they come back?

3.  Chiropractors Lack Education in Comparison to Medical Doctors – with the exception of surgeons, the training and education to become a chiropractor is extremely thorough and demanding.  Prior to entering a chiropractic school, the prospective student my complete 3-4 years of undergraduate studies in the pre-med field followed by 4-5 years of chiropractic school in which the majority of his studies will be diagnosis, bio-chemistry, anatomy, nuerology, biomechanics, radiology and physiology.  In addition, chiropractors must complete several hours of “real” patient treatment.  After graduation, chiropractors are required to pass multiple National board tests and then State board tests.  Just like your medical doctor and dentist, a chiropractor must complete annual continuing education classes to maintain their license to practice.

4.  Once You Go To a Chiropractor, You Have to Continue the Rest of Your Life – you get to decide how long you want to use chiropractic to better your life.  We have patients that only see us when they are in crisis and we have patients that choose to maintain what benefit they’ve gained from their crisis treatment.  This Indianapolis chiropractor recommends periodic check ups, just like a dentist, to prevent future problems.

5.  Chiropractors Only Treat Back Pain – Chiropractors by definition are not back doctors or spine doctors as many believe.  Chiropractors provide treatment for all types of soft tissue disorders.  Studies have also shown that chiropractic treatments aid in the healing of other joints such as ankles, shoulders, knees and wrists.

6.  Chiropractic Care is Expensive – Do your research.  Chiropractic care has consistently shown to cost less that standard medical care for the same ailments.

7.  Chiropractic is Not Scientific – Chiropractors have always sought to provide the safest and most effective means of healing available for their patients.  They are continually conducting studies to find the most effective means to improve their diagnostic skills and treatment methods.  In fact, in both the U.S. and outside the U.S., there are a greater number of chiropractic trials than the medical profession for treatment of the same ailments.

There are many misconceptions surrounding the chiropractic profession and, hopefully, we have addressed a few of them. The choice is yours and the proof of how well chiropractic works for you will be in the results you see.  Before taking that medication every day or agree to surgery, call us at Meridian Chiropractic Clinic.