8 Tips to Getting the Water you Need for Health

8 Tips to Getting the Water You Need…

How important is water? You could survive for days without food in the hottest climate, but go without water for a day or less, and you could be in serious trouble.

That’s important to know, especially in summer! Here’s why you need eight glasses of water of 8 ounces a day- and how to get it.

Why:
Water is critical to the way your body functions, ranking just behind oxygen in importance. Bones are 22 percent water, blood is 92 percent water, and the brain is 75 percent water.

Water helps convert food into energy, cool the body, carry away waste, and metabolize fat among many other duties. We rely on thousands of gallons of water each day to survive- it takes an estimated 4,533 gallons just to produce food for our three meals.

Water is essential to proper body functioning and good health!

The first sign of dehyration is cloudy and/or dark urine, and is sometimes accompanied by discomfort when urinating. Mild or moderate dehydration can result in nausea, headaches, dizziness and muscle cramps. More severe dehydration leads to a shut down of the body’s temperature-regulating system- the skin becomes flushed and clammy, sweating ultimately stops, the lips and tongue grow dry, and the body’s temperature rises. Not good!!!

Those most susceptible to dehydration are children, the elderly, athletes, and those whose jobs require constant outdoor work.

How:
Drink Up! To keep pace with the average amount of water you lose each day, you need to drink 64 ounces. That’s about three and a half of those popular 1.5 liter bottle or eight ounce glasses daily. Make time to drink, and develop a few habit that will keep you in good health. Here are some tips that should be helpful:

1. Develop a “water plan”. Stash a bottle in your car or desk- place one beside you while you garden- and wherever you find yourself for extended periods during the day. Get into the habit of carrying a bottle of water with you wherever you go.

2. As a general rule, drink more than you think you need. One of the best indicators of adequate hydration is frequent urination of a pale, straw color.

3. Chilled water is more quickly absorbed into muscles and other tissues since it leaves the stomach at a faster rate than room temperature water.

4. You can lose three or more quarts of water during exercise. Before working out, drink 4-8 ounces for every 20 minutes of exercise. Sports drinks are important for electrolyte replacement if you are involved in intense exercise or are an athlete, but usually water will suffice. Be aware that sports drinks contain extra sugar and calories, which are better obtained from whole foods.

5. Don’t wait until you are thirsty to begin drinking! Your thirst body mechanism is not very sensitive and may not kick in until dehydration becomes serious. In face, you can lose up to 2% of your body weight before you feel thirsty. For a 150 pound person, that would equal 3 pounds of fluid loss.

6. Caffeinated beverages act as diuretics, as well as alcohol, so you should follow them with a water chaser. Americans drink an average of two cans of soft drinks and three to four cups of coffee each day. Even decaffeinated coffee and sodas are not as good for you as pure water- realize that any carbonated beverage, with or without caffeine make you feel bloated and you may not drink enough for proper hydration.

7. Fruit juices are good, but should not replace water. They contain a high amount of calories. There are 60 calories in just half a cup of apple juice. On the plus side though, fruit juice contain vitamins and minerals, along with carbohydrates for energy. The high sugar content may slow down absorption, so it is not the best choice when looking for immediate hydration. Also fruit juices may case stomach aches if consumed in too high a quantity.

8. Children can become dehydrated more quickly than adults because they seldom think to drink enough. Have your child take water breaks every 20 minutes while playing outdoors. Children often like cold water- so try buying fun colored water bottles, freeze them 1/2 full- then fill them with water in the morning for the kids to cary around during the day.

What else could you consume as much as you want, with no fat or cholesterol and is so healthy for you? So drink up!

Posted in: Clinic News and Updates, Nutrition

Healing Sports Injuries with Chiropractic Care

September 13, 2022

Healing Sports Injuries With Chiropractic Care Back to school season means many children and teens also will be returning to organized sports. Whether their activity is soccer, football, cross country, lacrosse, or cheerleading, the regular exercise and competition helps to build both mentally and physically strong youth. Active children are not invincible, though. In fact, Yale Medicine reports that more than 2.6 million children up to the age of 19 visit the emergency room each year with a sports- or recreation-related injury. Forty percent of all sports-related injuries happen to children between the ages of 5 and 14. A family chiropractor like Strelcheck Chiropractic Clinic is uniquely qualified to treat many sports injuries. Relying on a combination of education and spinal manipulation, chiropractors may help young athletes get back to running, kicking, diving, and jumping more quickly—and naturally—than traditional medicine. The art of chiropractic might even prevent injury altogether. Commons Sports Injuries Athletes work their bodies harder than the average person. Furthermore, children and teens who practice only one sport might work certain body parts harder than others, taxing those muscle groups. The following common injuries often are the result of this overexertion as well as collisions, falls, or other unexpected events: Sprains, often involving wrists and ankles Strains, often involving back or hamstring Fractures Knee injuries such as tendonitis or runner’s knee Achilles tendon damage Shin splints Dislocations Pinched nerves in neck or back Concussion Chiropractic medicine may lead to a quicker recovery from each of these injuries, with the exception of concussions. Although a chiropractor cannot repair a concussion, their care after a concussion may reduce headaches, neck pain, and other symptoms related to the injury. Chiropractic Methods For Treating Sports Injuries Athletes are tough. So tough, that many tend to ignore their injuries and battle through the pain. They do not want to let down their coaches, teammates, and parents, so they opt to compete. Unfortunately, pushing aside the injury might lead to more damage. That is why it is important to visit a medical professional, such as a chiropractor, sooner rather than later. Chiropractic medicine hones in on spinal health as the means for relieving symptoms and fully repairing damage throughout the body. As experts of the human musculoskeletal system, chiropractors have knowledge of the skeleton, muscles, nerves, cartilage, tendons, ligaments, and joints—and how they all connect back to the spine. After determining a patient’s symptoms, such as pain, tingling, tension, or discomfort, a chiropractor performs spinal manipulative therapy to achieve the following results: Improved range of motion Improved flexibility Improved blood flow Reduced inflammation Release of endorphins, the body’s natural pain reliever Through chiropractic, an athlete’s body may be restored to full health. Additionally, the athlete may be protected from future injury. Spinal Health and Sports Injury Prevention Keeping the spine strong and aligned with regular visits to the chiropractor is one preventative measure athletes can take to avoid injury. A chiropractor’s office can help in other ways, too: Recommend strength exercises and stretches that target specific parts of the body Posture correction techniques Nutrition counseling, including vitamin recommendations Physical therapy Young athletes also should be sure to warm up their muscles before competition and practices. In fact, Yale Medicine states that 62 percent of organized sports-related injuries happen during practice, not during a game or competition. Chiropractors and other health professionals also might suggest that athletes practice more than a single sport throughout the year, so as not to experience overuse that leads to injury. Understand the rules of the sport. Wear proper gear. And finally, make every effort to drink plenty of water and get a full night’s sleep every day. Stay In Play. Avoid the Sideline. Of course, not all sports injuries are preventable. High-contact activities mean collisions and falls. Blows and twists. Dance, cheerleading, gymnastics, and other activities requiring repetitive motions also can be damaging over time. It’s all part of the experience. Before turning to surgery or prescription drugs to address a sports injury, please call Strelcheck Chiropractic Clinic at 815-459-3860. Discover what we can do, including physical therapy! Our goal is to help young athletes to recover quickly and avoid future injuries that might sideline them for days, weeks, or months at a time.

Benefits of Chiropractic Care for ALL Ages

May 12, 2022

Chiropractic Benefits from Infancy to Seniorhood Making regular appointments to see a chiropractor could be a family affair! That’s because, no matter the age demographic, chiropractic care addresses various health ailments and offers preventative treatment using safe and natural methods. Grandma, grandpa, mother, father, sister, baby brother. Everyone in the family has the opportunity to experience healing, relief, and improved health by making a chiropractic clinic their first stop. Babies and Toddlers Babies and toddlers get to know their pediatricians very well in the first three years of their life. No debating: those visits are important! However, adding a chiropractor to the mix might go further in helping to relieve the aches and pains that come with being a baby—even newborns—or a tiny child. Chiropractors often treat their youngest of patients for the following common conditions: colic or excessive crying reflux difficulty breastfeeding due to head position or impaired sucking/swallowing asthma digestive issues ear infections difficulty sleeping balance issues trouble breathing delayed developmental milestones, such as crawling or standing Doctors of chiropractic employ gentle, safe, and effective adjustments on these small bodies, contributing to proper alignment and a high-functioning nervous system. A happier baby means happier parents! Children and Adolescents Children (ages 4-9) and adolescents (ages 10-19) are unique patients in that their bodies are constantly changing. They get those dreaded “growing pains.” Also, many suffer injuries from participating in athletics, sitting in class with poor posture for several hours, and carrying heavy backpacks. Chiropractic can help treat injuries and chronic pain in youth. In fact, according to the Journal of the American Medical Association, on average, 11 percent of chiropractic patients are children and adolescents. Parents have sought chiropractic care for their children with the following symptoms and conditions: growing pains digestive issues asthma and other common breathing issues headaches and migraines scoliosis irregular sleeping patterns bedwetting and/or constipation persistent colds, sore throat, and low immunity recurrent ear infections and sinus issues behavior disorders, such as ADD, ADHD, and autism complaints of continual or recurring neck or back pain limited head or neck mobility recovery from an injury In addition to potentially resolving the above issues, spinal adjustments may boost their growth and development, improving their quality of life in the present and future. Yes, chiropractic care is safe for kids. Research supports that there are no specific risks associated with chiropractic adjustments for children. Furthermore, doctors at Strelcheck Chiropractic Clinic also make every effort to offer their young patients a painless experience. Adults Adults still have a lot of life in their bodies, especially considering this stage begins as young as 20 years old. Many adults, however, have experienced more wear and tear than the average child or teen; the sooner they address any pains or discomfort, the better their chances of satisfying their desired level of activity. The goal is sustainability. Adults ages 35-45 make up the largest age demographic of chiropractic patients. This group needs the chiropractor for traditional reasons, such as spinal misalignments caused by injury and/or traumatic events. Additionally, they are beginning to experience acute aches and pains more frequently. In some cases, a problem they have been ignoring finally needs attention. Here are some of the many symptoms and conditions a chiropractor can treat: chronic headaches back and neck pain sciatica allergies trouble sleeping digestive issues joint pain stress pregnancy Adults who see a chiropractor also report an improved immune system and faster recovery from illness and injury. Adults are more likely than younger patients to seek chiropractic care for proactive reasons. Even if they currently are not experiencing pain, they realize that preventative health plays a role in keeping them moving with comfort for years to come. Seniors Seniorhood begins as young as 55. Perhaps a patient who has reached this age in life has not always made his or her health and wellness a priority. Life has been too busy! Now is the time to make the time. Seniors wake up one day to stiff muscles and joints in their back, neck, knees, and more. Those who visit the chiropractor for the first time at this later stage in life to help wish they had picked up the phone sooner. Many senior patients have expressed that their regular chiropractic appointments have resulted in the following benefits: arthritis relief increased flexibility/mobility/range of motion increased strength improved balance/coordination pain relief throughout the body higher levels of energy Additionally, spinal manipulation therapy has been known to help address the following conditions common among older adults: dizziness, depression, constipation, chronic obstructive pulmonary disease, Parkinson’s disease, multiple sclerosis, pneumonia, and urinary incontinence. All in all, seniors who add chiropractic care to their health and wellness regime to treat or prevent pain and discomfort may improve their quality of life. Care for the Whole Family Chiropractors address their patients as a whole, helping them to manage pain by using natural techniques that avoid the need for highly addictive painkillers. Each age offers its own challenges when it comes to keeping the body healthy. Strelcheck Chiropractic Clinic can help the entire family—from child to grandparent—work through those individual challenges. Make an appointment today for everyone. Call 815-459-3860.

7 Ways Chiropractic Improves Heart Health

February 26, 2022

Chiropractic Improves Heart Health Concerning matters of the heart, chiropractic sets itself apart from other medical practices through its unique knowledge of the joints and spine as well as natural, non-invasive therapies. As is true with many parts of the body, joint and spinal health can also impact heart health. It is not unusual for patients with a personal or family history of heart conditions, such as cardiovascular disease, to seek consultation from a doctor of chiropractic. In fact, studies continue to reinforce at least seven ways chiropractic care helps prevent or treat cardiovascular disease and other heart conditions: Improves nerve function of the heart Lowers blood pressure Keeps blood flowing Decreases blood markers of inflammation Improves heart rate variability Decreases chest pain Improves lung function Improves nerve function of the heart Chiropractic adjustments clean up the disturbances, or subluxations, creating communication blockades between the brain and the body. Subluxation may impact two particular nerves in the spine that affect the heart, the sympathetic and parasympathetic nerves. Specifically, these nerves work to accelerate and decelerate the heart rate. With corrective chiropractic care, spinal misalignments, pressures, and restrictions relating to those nerves can be properly alleviated, therefore normalizing your cardiac rhythm and heart rate. Lowers blood pressure Correcting subluxation alleviates the heart in more ways than one. It also can lead to lower blood pressure, meaning that the heart is not working as hard to pump blood throughout the body. It also can decrease the risk of an enlarged heart. A heart that is enlarged has developed thick, stiff walls and cannot pump efficiently, which could ultimately lead to cardiac arrest. Keeps blood flowing A spine experiencing interruptions from events such as bulging discs might weaken blood flow throughout the body by up to 20 percent. Correcting misalignments provides the blood with the circulatory power it requires to reach the extremities, including the hands, arms, feet, and legs. Decreases blood markers of inflammation High levels of inflammation in the blood may indicate that there’s inflammation in the arteries of the heart. This could mean a higher risk of cardiovascular events, such as a heart attack. At least one study suggests that high levels of the blood markers interleukin-6 (IL-6) and C-reactive protein (CRP) decreased after patients were treated with a series of spinal manipulations. This shows that chiropractic care may lead to lower levels of inflammation. Improves heart rate variability Heart rate variability (HRV) is simply a measure of the variation in time between each heartbeat. The level at which the heart rate fluctuates can indicate current or future health problems, including heart conditions. The more your heart rate bounces around, the healthier the heart. The results of at least one study suggests that chiropractic care can improve HRV. Decreases chest pain Chest pain does not always mean something is wrong with the heart. Oftentimes, a chiropractor can determine that a musculoskeletal issue is the culprit of the pain. Cartilage inflammation in the rib area, rib misalignment, or thoracic vertebrae subluxation are all causes of chest pain and shortness of breath that will respond to chiropractic care. Improves lung function Poor lung function has been linked to heart failure. Breathing mechanics that contribute to poor lung function among asthmatics and patients with emphysema or chronic bronchitis, for example, can be addressed with chiropractic care, according to at least one study. That is because spinal manipulation and soft-tissue therapy improve joint mobility of the chest wall. Improve heart health at Strelcheck Chiropractic Clinic Learn more about how chiropractic care can improve and prevent heart disease and other cardiovascular conditions. Contact our office at 815-459-3860.

7 Tips to Prevent Dry Skin in Winter

January 6, 2022

How to Prevent Dry Skin in Winter Dry winter skin isn’t inevitable. By making some changes to your skin care regimen and habits, using the right products, and trusting chiropractic care, you may be able to keep your skin looking soft, smooth, and vibrant all winter long. Let’s take a closer look at 7 tips that may help you boost the health of your skin during the colder months of the year. 1. Moisturize right after washing Each time you wash your face, hands, or body, you strip your skin of its natural oils. These oils help to lock in moisture, and it’s important to replace them. That’s why it’s important to use a moisturizer any time you wash your skin, especially in winter. Also, try keeping the water temperature closer to lukewarm to help keep your skin nourished. 2. Apply sunscreen daily Even though it’s cold…the sun is still out! If you plan on spending time outside to partake in winter activities such as shoveling snow, skiing, hiking, ice skating, etc., put on some SPF. And don’t be fooled by dark, dreary days in winter either. The sun’s harmful UV rays can permeate clouds and still cause damage. 3. Adjust your skin care routine If your skin seems to be especially sensitive or irritated due to the dry winter air, you may want to consider simplifying your skin care routine for the time being. Try to avoid irritants such as fragrances and alcohol and consider using a gentle cleanser and moisturizer. 4. Use a humidifier Using a humidifier in your living space will add moisture to dry winter air and help keep your skin hydrated. Run a humidifier in the rooms you spend the most time in, including your bedroom. 5. Dial down the temperature When it’s chilly outside, the first thing you want to do is crank up the heat! But central heat can make the air in your house even drier. Try setting the thermostat to a cool, yet comfortable setting of 68°F to 72°F to maintain healthy skin. This will also help keep those gas bills down. 6. Hydrate from the inside Drink water. Poor hydration might cause skin to appear duller. Additionally, wrinkles, scars, and pores become more prominent. Because the skin loses some of its elasticity when dehydrated, it’s more likely to crack and experience irritations and blemishes, such as pimples or acne. Experts recommend a general daily H2O intake of about a 1/2 to 1 ounce of water for each pound you weigh. So, a 150-pound person should drink between 75 and 150 ounces of water every day. Drink water throughout the day, and definitely during or after exercise or other more rigorous activities. 7. See your Chiropractor While many at-home remedies can help combat dry skin, you can also reach out to your chiropractor if your dry skin symptoms become worse or don’t improve. They will have recommendations for treatments meant just for your symptoms. Among the skin ailments that chiropractors treat in their clinics: Eczema (including in children) Acne, pimples, and other inflammation Rashes caused by allergies Cosmetic conditions, such as cellulite, spider veins, and scar tissue With its unique emphasis on vertebral alignment, chiropractic care contributes to a stronger immune system and, therefore, overall healthier skin. Spinal manipulation improves the function of your nervous system. This ensures that nerves and hormonal glands do not experience interruptions that might result in acne, eczema, or other skin problems. Many chiropractors also employ a technique called lymphatic massage to increase lymph circulation. Lymph contains white blood cells and helps to flush toxins and fluid waste from the body, supplying cells with the nutrition they require for healthy skin. Discover clearer, healthier skin If you are searching for a solution to maintain your skin’s radiant glow throughout the long Midwest winter months, call Strelcheck Chiropractic Clinic.

Reduce Holiday Stress

December 22, 2021

Chiropractic Care for Holiday Stress The holidays are one of the most stressful times of the year. Unavoidable for many, the stress stems from the hustle and bustle at the stores, erratic driving on the roads, and the general need to check all of the “tradition” boxes that take up dwindling free time: Christmas light viewing, baking cookies, visiting with family and friends, and more. We feel the stress in our minds. We feel the stress in our bodies. Chiropractors are medical professionals who can offer relief. Ease the Tension Stress causes our bodies to tighten up in knots. This causes tension in muscles, moving things out of alignment and resulting in pain. The most common places to experience pain due to muscle tension are your neck, shoulders, and lower back. When our body is out of sorts, our sleep and capacity to focus also tend to suffer. A chiropractic adjustment is a natural solution to restore the nervous system to its optimal functioning. By addressing the spinal column, a chiropractic doctor ensures that the brain can transmit messages to the rest of the body without interruption. The result: body and mind tension release! Nourish Your Body Time is limited during the holidays, so we tend to turn to quick, unhealthy options to satisfy our hunger. Fast food. Microwavable dinners. Frozen pizzas. We also overeat. If you are seeking relief from stress, poor dietary decisions actually do more harm than good. Nutrition is a cornerstone of chiropractic care. Chiropractors know their patients and are qualified to provide individualized guidance on what to eat and what not to eat. Additionally, they might recommend vitamins and nutritional supplements, such as B complex vitamins, to create a more relaxed state in the body. Furthermore, they educate about exercise, stretching, and relaxation techniques specific to their patients’ needs. It all works hand-in-hand. Sustainable Stress Relief The human body has the ability to heal itself of its ailments, including stress. Strelcheck Chiropractic Clinic provides patients with the natural care and resources to help them rediscover their center and better cope with the hectic holiday season—even when it’s all over.

Eat (Some) Sugar Over the Holidays!

December 14, 2021

Eat (Some) Sugar Over the Holidays! We give you permission to eat sugar over the holidays. Seriously! After all, passing up the cookie platter or the vanilla- and chocolate-layered Christmas cake is unrealistic for many of us, especially on special occasions. However, we do have one condition: Don’t eat too much added sugar. From a chiropractic perspective, it’s simply not good for your mental and physical health. How much sugar is too much sugar? Recommendations vary among health organizations when it comes to added sugar intake. However, the Dietary Guidelines for Americans 2020–2025, published by the U.S. Department of Health and Human Services and U.S. Department of Agriculture, recommends limiting calories from added sugars to no more than 10 percent each day. For someone who consumes 2,000 calories a day, that’s a maximum of about 12 teaspoons worth, or 200 calories. Common sources of added sugar include soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. However, that list is not exhaustive. Sugar’s Impact on Your Health Consuming too much added sugar has the potential to negatively affect the body and mind’s normal functioning. Joint pain, digestive issues, and depression are among the conditions we chiropractors treat that may arise due in part to sugar intake. Sugar and Joint Pain Joint pain is often the result of inflammation. Eating too many sweets can contribute to inflammation, worsening joint pain. Additionally, some studies suggest added sugar, particularly from sodas and desserts, can increase the risk of developing rheumatoid arthritis. This is especially true in women. Cutting back on sugar alone might not resolve your joint pain 100 percent, but our qualified staff have additional methods for helping you reduce inflammation. Sugar and the Digestive System Unsurprisingly, your digestive system takes a hit when too much added sugar is consumed. Here are a few discomforts you may experience: Stomach pain Cramping Diarrhea Exacerbated gastrointestinal symptoms among patients with irritable bowel syndrome, Crohn’s disease, or ulcerative colitis Gallbladder disorders, including gallstones Acid reflux/heartburn Constipation Sugar intake also contributes toward obesity. With obesity comes a host of other health problems. No matter the gut issues you are experiencing, we can help you pinpoint the probable source and treat your pain. Depression and Irritability Regularly consuming added sugar beyond the 12-teaspoon recommendation may increase your likelihood of developing depression. Research shows this is true among both men and women. At the very least, although a candy bar can provide a temporary jolt in energy, your mood can quickly shift to one of irritability once the sugar high wears off. Enjoy Your Holiday! Chances are, your holiday dessert options will not include a fruit tray, offering you natural sugar options for satisfying your sweet cravings. That’s OK! Enjoy a slice of cherry pie with a dollop of whipped cream. Simply keep in mind the bigger picture: On most days, many of us could improve our physical and mental health simply by being more cognizant of our added sugar intake. Sources: https://www.healthline.com/nutrition/too-much-sugar#TOC_TITLE_HDR_5 https://www.webmd.com/diabetes/features/how-sugar-affects-your-body https://www.everydayhealth.com/diet-nutrition/potential-signs-youre-eating-too-much-sugar/ https://www.healthline.com/health/gerd/sugar-and-acid-reflux#is-it-safe https://www.medicalnewstoday.com/articles/317196

8 Tips to Getting the Water You Need…

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