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Overcoming Exercise Fears: Conquer Anxiety and Start Moving

Overcoming Exercise Fears: Conquer Anxiety and Start Moving

“For individuals who want to exercise but have fears or concerns, can understanding what they are scared of help ease their minds?”

Overcoming Exercise Fears: Conquer Anxiety and Start Moving

Overcoming Exercise Fears

One reason for the ongoing weight problem is that individuals don’t move around enough, and one reason individuals don’t exercise is fear (Craig M. Hales et al., 2020). For individuals, physical exertion and moving the body to the point of increased heart rate, heavy breathing, and excessive sweating can cause anxiety and be scary when they haven’t done it in a while or have never worked out. Some anxieties and fears individuals may experience include the following:

Looking Foolish

Anything can happen when exercising. When individuals can’t figure out how a machine works or aren’t sure if they’re doing an exercise correctly, falling off a machine or dropping a weight can cause a feeling of foolishness. Knowing how to use machines and weights takes practice. Ask a gym employee or personal trainer for guidance, as educating individuals on doing exercises correctly and safely is their job. And most individuals working out are happy to help as well.

Experiencing Pain

Some avoid exercise, fearing intense pain. Exercise is not supposed to be painful, but it will cause soreness because individuals use muscles that they haven’t used for a while or at all. For instance, the muscles will experience a slight burning sensation when lifting weights. The body reacts to the workout and adapts to exercise. As the body gets stronger, individuals recognize their body’s response and are able to challenge themselves with heavier weights, longer runs, walks, and workouts. When beginning an exercise program, start slow. Some trainers recommend doing slightly less than an individual thinks they can for the first weeks. This helps to build a habit without the risk of burnout.

Injuries

When starting an exercise program, individuals can feel changes all over their bodies, like everything is pulling and tearing apart. Individuals who haven’t exercised much may be unable to distinguish between the normal discomfort from exercising for the first time and pain from an injury. Shin splints, side stitches, or other common side effects may develop from beginning an exercise program. Individuals may need to stop exercising, treat the injury, and start again.

  • If there are sharp pains in the joints, tearing in the muscles or ligaments, or anything else that doesn’t feel normal, stop and seek medical attention.

Exercise Mindfulness

  • The body will feel something while exercising, but separating real injury pain from normal sensations is important.
  • Be aware of how the body feels throughout the workout.
  • Follow instructions and pay attention to proper form to minimize the risk of injury.

Proper Footwear

  • Wearing the right workout shoes is a good idea to avoid and prevent injuries.
  • Invest in a quality pair of shoes to give the body the support it needs.

Proper Form

  • If lifting weights, one way to sustain an injury is using incorrect form or posture.
  • If you are unsure how to do the exercises, consult a trainer or gym employee to explain how the machine works.

Warm Up

  • Jumping into a workout without warming up can lead to injuries that can lead to chronic pain conditions.
  • A warm-up specific to the workout is recommended.
  • If walking, start with a moderate walk.
  • If running, start with a brisk walk.
  • If lifting weights, do a little cardiovascular exercise first or a warm-up set with lighter weights.

Workout Within Fitness Levels

  • Injuries happen when trying to do too much too soon.
  • Start with a light program.
  • Work up to more intense and frequent workouts.
  • For example, if only able to walk for 10 minutes, start there and increase gradually.

Failure

When it comes to exercise, failure can be experienced in different ways, like losing weight, failing to make it through a workout, being unable to stick to an exercise program, etc. This is part of the process, but individuals can overcome exercise fears through perseverance.

  • Setting the bar too high can become an excuse to quit.
  • A simple way to deal with this is to set a reachable goal.
  • Long-term goals can be set to work toward.
  • Do what you can handle now.

Individuals take risks whenever they do something out of their comfort zone. However, taking risks may be necessary to overcome exercise fears, keep going, and achieve success.


Weight Loss Techniques


References

Hales CM, C. M., Fryar CD, Ogden CL. (2020). Prevalence of obesity and severe obesity among adults: United States, 2017–2018. NCHS Data Brief, no 360. Hyattsville, MD: National Center for Health Statistics. Retrieved from www.cdc.gov/nchs/products/databriefs/db360.htm#Suggested_citation

The Effectiveness of Acupuncture for Insomnia Relief

The Effectiveness of Acupuncture for Insomnia Relief

Can acupuncture treatment help individuals dealing with or experiencing insomnia and sleep issues and/or disorders?

The Effectiveness of Acupuncture for Insomnia Relief

Acupuncture For Insomnia

Acupuncture is a type of holistic medicine that involves inserting sterile, disposable, thin needles at specific points known as acupoints on the body. Each needle is inserted into a different area to stimulate symptom relief of various conditions, like chronic pain and nausea. (Johns Hopkins Medicine. 2024) Recent research has looked into acupuncture for insomnia and found that it may be an effective alternative. (Mingming Zhang et al., 2019)

Insomnia

Insomnia causes individuals to have trouble falling or staying asleep. Individuals who have insomnia tend to wake up earlier than they intend to and find it difficult to impossible to get back to sleep once they are awake. The sleep disorder is quite common, with around 10% of individuals experiencing it at some point. (Andrew D. Krystal et al., 2019)

There are three categories, all characterized by the duration of the disorder. They include: (Andrew D. Krystal et al., 2019)

Acute/Short-Term

  • Lasting less than three months.

Episodic

  • Happens once in a while for less than three months.

Chronic

  • Lasting more than three months.

Health Issues

  • Insomnia can cause various health issues, and individuals can develop mood changes, irritability, fatigue, and problems with memory, impulse control, and concentration. (Andrew D. Krystal et al., 2019)
  • Insomnia has also been shown to increase the risk of heart failure, heart attack, and other chronic health conditions. (Mingming Zhang et al., 2019)

Benefits

Studies on the use of acupuncture for insomnia have found that it may improve sleep because of its influence on certain neurotransmitters. One review noted that specific neurotransmitters involved in the sleep-wake cycle are positively affected by acupuncture. (Kaicun Zhao 2013) The neurotransmitters include:

Norepinephrine

  • Helps with waking up and staying alert.

Melatonin

  • A hormone that helps the body calm down and prepare for sleep.

Gamma-aminobutyric acid – GABA

  • Helps the body fall asleep and stay asleep.

However, more research is needed to confirm the benefits of acupuncture for insomnia further.

Conditions

Certain conditions can contribute to insomnia, including:

  • Mood disorders
  • Chronic pain
  • Other sleep disorders

Acupuncture can help lower the effects of these disorders.

Pain

Because of the way acupuncture affects certain chemicals, it is a proven complementary treatment for pain.

  • The needles enhance chemicals like endorphins, dynorphins, and encephalins.
  • Acupuncture also releases corticosteroids, which are stress hormones.
  • Each of these chemicals has a role in pain symptoms.
  • Adjusting their levels helps reduce pain. (Shilpadevi Patil et al., 2016)

Anxiety

  • Studies have found that individuals with anxiety can also benefit from acupuncture to help reduce symptoms. (Meixuan Li et al., 2019)

Sleep Apnea

  • Sleep apnea is a sleep-breathing disorder that causes an individual to stop breathing during the night temporarily.
  • The muscles in the nasal cavity, nose, mouth, or throat become overly relaxed.
  • Acupuncture can help stimulate the muscles and prevent over-relaxation, preventing apneas.
  • Data suggests that acupuncture may affect the apnea-hypopnea index, the number of times an individual stops and starts breathing during sleep. (Liaoyao Wang et al., 2020)

Session

  • Individuals should not feel pain and just a small amount of pressure in the needles’ insertion area.
  • If pain is present, it could be because the needles are not inserted in the right spot.
  • It’s essential to tell the acupuncturist so they can reset and re-insert them correctly. (Malcolm W. C. Chan et al., 2017)

Side Effects

Side effects are rare but can occur. These include: (G. Ernst, H. Strzyz, H. Hagmeister 2003)

  • Dizziness
  • Bleeding or bruising where the needle was inserted.
  • Nausea
  • Fainting
  • Pins and needles sensation
  • Feeling more pain  treatment

Prior to getting acupuncture, individuals are recommended to speak to their healthcare provider. They can advise on how it can help and any side effects that may occur due to the individual’s health, underlying conditions, and medical history. Once cleared, they can recommend a licensed acupuncturist.


Tension Headaches


References

Johns Hopkins Medicine. (2024). Acupuncture (Health, Issue. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture

Zhang, M., Zhao, J., Li, X., Chen, X., Xie, J., Meng, L., & Gao, X. (2019). Effectiveness and safety of acupuncture for insomnia: Protocol for a systematic review. Medicine, 98(45), e17842. doi.org/10.1097/MD.0000000000017842

Krystal, A. D., Prather, A. A., & Ashbrook, L. H. (2019). The assessment and management of insomnia: an update. World psychiatry: official journal of the World Psychiatric Association (WPA), 18(3), 337–352. doi.org/10.1002/wps.20674

Zhao K. (2013). Acupuncture for the treatment of insomnia. International review of neurobiology, 111, 217–234. doi.org/10.1016/B978-0-12-411545-3.00011-0

Patil, S., Sen, S., Bral, M., Reddy, S., Bradley, K. K., Cornett, E. M., Fox, C. J., & Kaye, A. D. (2016). The Role of Acupuncture in Pain Management. Current pain and headache reports, 20(4), 22. doi.org/10.1007/s11916-016-0552-1

Li, M., Xing, X., Yao, L., Li, X., He, W., Wang, M., Li, H., Wang, X., Xun, Y., Yan, P., Lu, Z., Zhou, B., Yang, X., & Yang, K. (2019). Acupuncture for treatment of anxiety, an overview of systematic reviews. Complementary therapies in medicine, 43, 247–252. doi.org/10.1016/j.ctim.2019.02.013

Wang, L., Xu, J., Zhan, Y., & Pei, J. (2020). Acupuncture for Obstructive Sleep Apnea (OSA) in Adults: A Systematic Review and Meta-Analysis. BioMed research international, 2020, 6972327. doi.org/10.1155/2020/6972327

Chan, M. W. C., Wu, X. Y., Wu, J. C. Y., Wong, S. Y. S., & Chung, V. C. H. (2017). Safety of Acupuncture: Overview of Systematic Reviews. Scientific reports, 7(1), 3369. doi.org/10.1038/s41598-017-03272-0

Ernst, G., Strzyz, H., & Hagmeister, H. (2003). Incidence of adverse effects during acupuncture therapy-a multicentre survey. Complementary therapies in medicine, 11(2), 93–97. doi.org/10.1016/s0965-2299(03)00004-9

Overcoming Chronic Tension Headaches with Effective Treatment

Overcoming Chronic Tension Headaches with Effective Treatment

For individuals affected by headaches that occur 15 or more days a month for more than three months, can knowing the signs and symptoms help healthcare providers help treat and prevent chronic tension headaches?

Overcoming Chronic Tension Headaches with Effective Treatment

Chronic Tension Headaches

Most individuals have experienced a tension-type headache. The pain is usually described as a dull tightening or pressure on both sides of the head, like having a tightening band around the head. Some individuals experience these headaches frequently, a condition known as chronic tension headaches. Chronic tension headaches are uncommon but can be debilitating, as they can interfere with a healthy quality of life and daily living.

  • Tension headaches are typically caused by stress, anxiety, dehydration, fasting, or lack of sleep and usually resolve with over-the-counter medications. (Cleveland Clinic. 2023)
  • This is a primary headache disorder that affects around 3% of the population.
  • Chronic tension headaches can occur daily and negatively impact the quality of life and daily functioning. (Cleveland Clinic. 2023)

Symptoms

  • Tension headaches can be referred to as stress headaches or muscle contraction headaches.
  • They can present with dull, aching pain and include tightness or pressure across the forehead, sides, or back of the head. (Cleveland Clinic. 2023)
  • Additionally, some individuals experience tenderness on the scalp, neck, and shoulders.
  • Chronic tension headaches materialize 15 or more days a month on average for more than three months.
  • The headache can last for several hours or be continuous for several days.

Causes

  • Tension headaches are typically caused by tight muscles in the shoulders, neck, jaw, and scalp.
  • Teeth grinding/bruxism and jaw clenching can also contribute to the condition.
  • Headaches can be brought on by stress, depression, or anxiety and are more common in individuals who:
  • Work long hours in stressful jobs.
  • Don’t get enough sleep.
  • Skip meals.
  • Frequently consume alcohol. (Cleveland Clinic. 2023)

Diagnosis

Individuals experiencing headaches that interfere with daily life or need to take medication more than twice a week are recommended to consult a healthcare provider. Before the appointment, it can be helpful to keep a headache diary:

  • Record the days
  • Times
  • Description of the pain, intensity, and other symptoms.

Some questions the healthcare provider may ask include:

  1. Is the pain pulsating, sharp, or stabbing, or is it constant and dull?
  2. Where is the pain most intense?
  3. Is it all over the head, on one side, on the forehead, or behind the eyes?
  4. Do the headaches interfere with sleep?
  5. Is working or doing tasks difficult or impossible?

A healthcare provider will likely be able to diagnose the condition based on symptoms alone. However, if the headache pattern is unique or different, the provider may order imaging tests, like MRI or CT scans, to rule out other diagnoses. Chronic tension headaches can be confused with other chronic daily headache disorders like chronic migraine, hemicrania continua, temporomandibular joint dysfunction/TMJ, or cluster headaches. (Fayyaz Ahmed. 2012)

Treatment

Pharmacological therapy for chronic tension headaches usually involves preventive medication.

  • Amitriptyline is one medication that has been found to be beneficial in chronic tension headache prevention.
  • A tricyclic antidepressant is a sedating medication and is usually taken before sleeping. (Jeffrey L. Jackson et al., 2017)
  • According to a meta-analysis of 22 published studies in the Journal of General Internal Medicine, these medications are superior to placebo in reducing headache frequency, with an average of 4.8 fewer headache days per month.

Additional preventive medications may include other antidepressants like:

  • Remeron – mirtazapine.
  • Anti-seizure medications – like Neurontin – gabapentin, or Topamax – topiramate.

A healthcare provider may also prescribe medication to treat headache episodes, which include:

  • Prescription non-steroidal anti-inflammatory drugs or NSAIDs, including acetaminophen, naproxen, indomethacin, or ketorolac.
  • Opiates
  • Muscle relaxants
  • Benzodiazepines – Valium

Non-Medication Treatment

Behavioral therapies are sometimes used on their own or in combination with medication to prevent and manage chronic tension headaches. Examples include:

Acupuncture

  • An alternative therapy that involves using needles to stimulate specific points on the body believed to connect with certain pathways/meridians that carry vital energy/chi throughout the body.

Biofeedback

  • In Electromyography – EMG biofeedback, electrodes are placed on the scalp, neck, and upper body to detect muscle contraction.
  • The patient is trained to control muscle tension to prevent headaches. (William J. Mullally et al., 2009)
  • The process can be costly and time-consuming, and there is little evidence to support its effectiveness.

Physical Therapy

  • A physical therapist can work out stiff and tight muscles.
  • Train individuals on stretches and targeted exercises for loosening tight head and neck muscles.

Cognitive Behavioral Therapy/CBT

  • Involves learning how to identify headache triggers and cope in a less stressful and more adaptive way.
  • Headache specialists often recommend CBT in addition to medication when developing a treatment plan. (Katrin Probyn et al., 2017)
  • Teeth-grinding and jaw-clenching training/treatment can help when they are contributors.
  • Regular exercise, as well as practicing healthy sleep hygiene, can be beneficial in prevention.

Supplements

Some individuals with chronic tension headaches may find relief using supplements. The American Academy of Neurology and the American Headache Society report the following supplements can be effective: (National Center for Complementary and Integrative Health. 2021)

  • Butterbur
  • Feverfew
  • Magnesium
  • Riboflavin

If the headaches come on suddenly, cause waking up from sleep, or last for days, it’s important to consult a healthcare provider to rule out any underlying causes and develop a personalized treatment plan.


Tension Headaches


References

Cleveland Clinic. (2023). Tension Headaches.

Ahmed F. (2012). Headache disorders: differentiating and managing the common subtypes. British journal of pain, 6(3), 124–132. doi.org/10.1177/2049463712459691

Jackson, J. L., Mancuso, J. M., Nickoloff, S., Bernstein, R., & Kay, C. (2017). Tricyclic and Tetracyclic Antidepressants for the Prevention of Frequent Episodic or Chronic Tension-Type Headache in Adults: A Systematic Review and Meta-Analysis. Journal of general internal medicine, 32(12), 1351–1358. doi.org/10.1007/s11606-017-4121-z

Mullally, W. J., Hall, K., & Goldstein, R. (2009). Efficacy of biofeedback in the treatment of migraine and tension type headaches. Pain physician, 12(6), 1005–1011.

Probyn, K., Bowers, H., Mistry, D., Caldwell, F., Underwood, M., Patel, S., Sandhu, H. K., Matharu, M., Pincus, T., & CHESS team. (2017). Non-pharmacological self-management for people living with migraine or tension-type headache: a systematic review including analysis of intervention components. BMJ open, 7(8), e016670. doi.org/10.1136/bmjopen-2017-016670

National Center for Complementary and Integrative Health. (2021). Headaches: What You Need To Know.

Build Mental Toughness to Reach Maximum Athletic Potential

Build Mental Toughness to Reach Maximum Athletic Potential

It can be difficult for individuals and athletes to stay motivated, manage stress and prevent becoming overwhelmed. Can mental toughness and a positive attitude help increase potential and performance levels?

Build Mental Toughness to Reach Maximum Athletic Potential

Mental Toughness

Athletes and fitness enthusiasts work on conditioning, skills training, and perfecting techniques. Physical training can take individuals far but another necessary part of maximizing athletic potential is building mental toughness and having the right attitude. Like anything, mental training takes time, effort, and regular adjustments to find ways to shift a losing or bad attitude into a positive one that can bring out the best.

Attitude Is Important

If negativity begins to set in like dealing with an injury, getting rid of self-limiting beliefs can be difficult, as well as generate optimism to rise up and succeed. For athletes or individuals who enjoy competitive sports, developing a positive mental attitude will help with:

  • Emotions that can affect cognitive functioning strategies.
  • Energy levels.
  • Other aspects of physical performance.

Mental Strategies

Mood Improvement

Individuals frustrated by a pessimistic perspective tend to dwell on problems or issues. To shift into a positive mood do something to lift your spirits, even if you don’t think it will help.

  • Listen to your favorite or uplifting music.
  • Watch an inspirational movie.
  • Read a sports psychology book.
  • Get together or call a teammate or friend that are cheerful and upbeat.
  • Play different games just for fun.
  • Take a break, go to the park, walk around, and meditate.
  • Get into hobbies.
  • Relax with a therapeutic massage.

Positive Self Talk

Continuing sports psychology research shows that practicing positive self-talk can improve athletic performance. (Nadja Walter, et al., 2019) Sports psychologists describe this through the idea that thoughts create beliefs, that drive actions.

Positive self-talk can take different forms.
For some reciting a specific phrase, sentence, or a single word can effectively manage thoughts, push out the negativity, and focus on taking care of business. Anything that inspires can include:

  • Focus
  • Remember the fundamentals!
  • You know what to do!
  • You can do it!
  • You got this!

Research shows that positive self-talk reduces anxiety and increases self-confidence, optimization, efficacy, and performance. (Nadja Walter, et al., 2019) However, self-talk needs to be practiced and part of a regular routine to be effective.

Visualization

Another strategy is using visualization exercises.

  • This means imagining various scenarios in which competition is happening and things are working out. (Mathias Reiser, Dirk Büsch, Jörn Munzert. 2011)
  • This could be using all the senses to imagine the venue where the tournament is taking place, the sound of the crowd, the smells, how the ground or court feels, and/or how the ball or specific sports object feels.
  • The wisdom is if you can think it, you can do it, once that is determined apply strategies to get there.

Sports Injury Rehabilitation


References

Walter, N., Nikoleizig, L., & Alfermann, D. (2019). Effects of Self-Talk Training on Competitive Anxiety, Self-Efficacy, Volitional Skills, and Performance: An Intervention Study with Junior Sub-Elite Athletes. Sports (Basel, Switzerland), 7(6), 148. doi.org/10.3390/sports7060148

Reiser, M., Büsch, D., & Munzert, J. (2011). Strength gains by motor imagery with different ratios of physical to mental practice. Frontiers in psychology, 2, 194. doi.org/10.3389/fpsyg.2011.00194

Foods For Stress: El Paso Back Clinic

Foods For Stress: El Paso Back Clinic

Maintaining a healthy and well-balanced nutritional plan is recommended for overall health. When the body is nourished healthily, it will perform optimally. Stress is part of daily life, and certain foods can enhance the body’s ability to handle stress, help target physical and emotional states, and protect the brain. The Injury Medical Chiropractic and Functional Medicine Clinic Team can provide therapeutic massage to increase circulation, and relax the mind and body, adjustments to restore any misalignments, and nutritional support and health coaching for total wellness.

Foods For Stress: EP Chiropractic Functional Team

Foods For Stress

Anxiety is a widespread condition affecting millions of individuals. Trying to lower stress levels includes self-care, sleep management, physical activity, and incorporating foods to reduce cortisol levels, the primary hormone responsible for stress.

Cortisol

Cortisol has a variety of functions that include:

  • Manages how the body uses carbohydrates, fats, and proteins.
  • Sleep cycle regulation.
  • Blood pressure regulation.
  • Increases blood sugar.
  • Decreases inflammation.

Cortisol is sometimes known as the stress hormone because the adrenal gland releases it when experiencing stress or when the body is under physical stress/inflammation. It is the key to managing the fight-or-flight instinct and is healthy for a short period as a protective mechanism providing the energy needed to respond to short-term stress. However, the long-term release of cortisol generates tension in the body, leading to chronic inflammation and raised blood pressure. Learning how to manage stress is necessary for lowering cortisol levels.

Symptoms

Symptoms vary and are different for everybody.

Physical

  • Exhaustion.
  • Sleep problems.
  • Headaches.
  • Muscle tension.
  • Jaw clenching.
  • Aches and pains.
  • Chronic illness from a weakened immune system.
  • Stomach or digestive problems.
  • High blood pressure.
  • Chest pain or a feeling like the heart is racing.
  • Dizziness.
  • Shaking.

Emotional and mental

  • Irritability and or anxiousness.
  • Sadness.
  • Depression.
  • Panic attacks.

Foods

The objective is to reduce inflammation, thus reducing cortisol levels. Recommended foods for stress include foods high in magnesium, vitamin B,  Omega-3 fatty acids, protein, and foods that benefit the gut. Here are a few.

Magnesium

Magnesium is highly beneficial in reducing inflammation, metabolizing cortisol, and relaxing the mind and body.

  • Dark chocolate.
  • Bananas.
  • Broccoli.
  • Spinach.
  • Avocados.
  • Pumpkin seeds.

Vitamin B

Vitamin B12 can help with the metabolism of cortisol.

Omega-3 Fatty Acid

These foods reduce inflammation.

  • Olive oil.
  • Avocados.
  • Tuna.
  • Sardines.
  • Mackerel.
  • Salmon
  • Anchovies.
  • Oysters.
  • Walnuts.
  • Chia seeds.
  • Flax seeds.

Protein

These foods promote balanced blood sugar levels.

  • Eggs.
  • Peanuts.
  • Almonds.
  • Chicken breast.
  • Turkey breast.
  • Lean beef.
  • Tuna.
  • Shrimp.
  • Salmon.
  • Lentils.
  • Quinoa.

Probiotic and Fermented

The immune system relies on the gut for immunity. Probiotics and fermented foods can help balance blood sugar and reduce cholesterol.

The key to lowering stress is a whole-body approach that includes exercise, proper sleep, and managing chronic diseases like diabetes, hypertension, and obesity, all of which can put the body in a prolonged state of inflammation. Incorporating these foods into a nutritional plan can help relieve stress naturally.


Impact of Stress


References

Aucoin, Monique, and Sukriti Bhardwaj. “Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification.” Case reports in psychiatry vol. 2016 (2016): 7165425. doi:10.1155/2016/7165425

Errisuriz, Vanessa L et al. “Perceived stress and dietary choices: The moderating role of stress management.” Eating behaviors vol. 22 (2016): 211-216. doi:10.1016/j.eatbeh.2016.06.008

Norwitz, Nicholas G, and Uma Naidoo. “Nutrition as Metabolic Treatment for Anxiety.” Frontiers in psychiatry vol. 12 598119. 12 Feb. 2021, doi:10.3389/fpsyt.2021.598119

Serafini, Mauro, and Ilaria Peluso. “Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans.” Current pharmaceutical design vol. 22,44 (2016): 6701-6715. doi:10.2174/1381612823666161123094235

Zellner, Debra A et al. “Food selection changes under stress.” Physiology & behavior vol. 87,4 (2006): 789-93. doi:10.1016/j.physbeh.2006.01.014

De-Stress: Injury Medical Chiropractic Back Clinic

De-Stress: Injury Medical Chiropractic Back Clinic

Stress and anxiety treatments can include a range of therapies, including talking therapy, meditation techniques, and medication. Chiropractic care, adjustments, and massage are also used as a treatment plan to de-stress. Whether diagnosed with an anxiety disorder or experiencing intense stress, chiropractic functional medicine can address the physical symptoms to rebalance the mind and body.De-Stress: Injury Medical Chiropractic Functional Medicine Clinic

De-Stress

Physical and mental health are connected. Stress and anxiety can cause tension, fatigue, headaches, and aches and pains. It can make sleeping and/or relaxing difficult, affecting mental and physical health. Signs of stress include:

  • Blood sugar level changes
  • Every day or almost every day, tension headaches
  • Teeth grinding
  • Backaches
  • Muscle tension
  • Digestive problems
  • Skin irritation
  • Hair loss
  • Heart issues

The spine is the conduit for the sympathetic and parasympathetic nervous systems.

  • The sympathetic nervous system activates when the brain thinks sudden action or important stressful decisions needs to be taken.
  • The fight or flight response speeds up the heart rate and releases adrenaline.
  • The parasympathetic system deactivates the fight or flight response, calming the body into a more relaxed state.

Problems arise when the sympathetic nervous system gets activated repeatedly, causing the fight or flight system to remain semi-active. This can come from long commutes, traffic jams, loud music, deadlines, sports practice, rehearsals, etc. The parasympathetic nervous system never gets a chance to activate and settle the mind and body. The result is constantly feeling stressed and agitated.

Chiropractic Care

Chiropractic care to de-stress decreases stress hormones and releases feel-good hormones like oxytocin, dopamine, and serotonin, which allow healing and help the body relax. Chiropractic adjustments let the brain know it’s time to activate the parasympathetic nervous system and ease down. Chiropractic helps by:

Relieving Muscle Tension

  • When the body is under stress, the muscles tense up, causing discomfort, aches, and pains.
  • The continued stress can lead to health issues, panic attacks, anxiety disorders, and depression.
  • Chiropractic relieves tension restoring the body to its natural balance.

Restoring Body Function

  • When stress activates, it can cause body dysfunction.
  • Chiropractic can help effectively restore bodily functions.
  • Adjustments and massage rebalance blood circulation and energy flow, allowing clear nervous system transmission.

Lowering Blood Pressure

  • Chiropractic care has shown positive results in lowering blood pressure.

Improving Quality Sleep

  • Chiropractic care improves sleep patterns by correcting spinal misalignments.

Increasing Relaxation

  • Chiropractic adjustments can release and relax muscle activity, allowing the body to relax and de-stress completely.

Health Voice


References

Jamison, J R. “Stress management: an exploratory study of chiropractic patients.” Journal of manipulative and physiological therapeutics vol. 23,1 (2000): 32-6. doi:10.1016/s0161-4754(00)90111-8

Kültür, Turgut, et al. “Evaluation of the effect of chiropractic manipulative treatment on oxidative stress in sacroiliac joint dysfunction.” Turkish journal of physical medicine and rehabilitation vol. 66,2 176-183. 18 May. 2020, doi:10.5606/tftrd.2020.3301

Mariotti, Agnese. “The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication.” Future science OA vol. 1,3 FSO23. 1 Nov. 2015, doi:10.4155/fso.15.21

www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet

Stefanaki, Charikleia, et al. “Chronic stress, and body composition disorders: implications for health and disease.” Hormones (Athens, Greece) vol. 17,1 (2018): 33-43. doi:10.1007/s42000-018-0023-7

Yaribeygi, Habib et al. “The impact of stress on body function: A review.” EXCLI journal vol. 16 1057-1072. 21 Jul. 2017, doi:10.17179/excli2017-480

Sports Performance Competitive Anxiety Chiropractic Clinic

Sports Performance Competitive Anxiety Chiropractic Clinic

Athletes train and practice constantly to prepare their mind and bodies for the big games, matches, etc. When the game is on, it is normal/natural to feel anxious and nervous, especially at the beginning, but then the athlete settles in and relaxes, letting their training take over. However, for some athletes, the anxiousness and nervousness doesn’t go away but intensifies, the heart starts racing, and the individual can’t stop thinking about choking, failing, and losing. This is known as sports performance anxiety, or competitive anxiety, and is common.

Sports Performance Competitive Anxiety: Chiropractic Tension Release

Competitive Anxiety

Research shows that 30 to 60 percent of athletes experience the disorder. Doctors divide the signs and symptoms into mental and physical categories.

Physical Symptoms

Rapid Heartbeat

  • The stress can cause overproduction of adrenaline and cortisol, making the heart beat rapidly.

Muscle Tension

  • The muscles can tighten up, become painful, and cause tension and pain in the head.

Trembling

  • The hands could shake while holding the ball, bat, racket, or foot twitching could present.

Hyperventilation

  • Individuals report a sensation of choking or being unable to catch their breath.

Digestion Issues

  • The stress can cause foods to be quickly digested, causing cramping and/or the sudden urge to use the bathroom.

Mental Symptoms

Fear of Failing

  • The athlete imagines themselves losing all the time.
  • Worrying about letting the coach and team down or the audience or other athletes criticizing and laughing at your performance.

Unable to Focus

  • The athlete may have concentration issues and become absorbed in how others react to their performance.

Overthinking

  • The athlete can temporarily forget how to perform specific actions that are typically automatic.

Self-confidence issues

  • The athlete can start doubting their abilities.

Stress and Anxiety

The Yerkes-Dodson law explains how stress, anxiety, and arousal levels affect performance and how stress levels must be maintained within a range to perform well.

Low Arousal

  • It could be the athlete is not as into the sport as when they began, so they do not put forth the total effort.

High Arousal

  • This means the sport could be causing so much stress that the athlete panics or freezes up.
  • Competitive anxiety sets in.

Optimal Arousal

  • This means the athlete is fully engaged in pushing themselves to the fullest.
  • This can be applied to any performing task like play rehearsals to a tennis match.
  • Individuals have different optimal levels of stress.

Recommended Steps

Some recommended steps can be taken to handle and prevent sports competitive anxiety when trying to overcome those overwhelming feelings of nervousness and tension.

Positive self-talk

  • Self-talk is having a positive conversation with yourself.

Athletes who practiced positive self-talk reported:

  • Improved self-confidence
  • Reduced physical anxiety symptoms
  • Improved sports performance

Listen to Music

  • When anxious before a meet, game, match, etc., consider listening to some favorite or relaxing music.

Meditation

  • Meditation has been found to reduce all types of anxiety, including sports.

Chiropractic

Chiropractic treatment specializes in the musculoskeletal system and can realign the body and release any muscle tension and restriction through hands-on manipulation techniques and mechanical decompression. Treatment involves manipulating the muscles, ligaments, tendons, fascia, and soft tissues to relieve pain through therapeutic muscle therapies that include:

One or a combination of therapies can alleviate symptoms related to muscle spasms, delayed onset muscle soreness, fascia restrictions, soft tissue injuries, and pain and dysfunction throughout the body, restoring function, movement, and strength.


Using The DRX9000 For Spinal Decompression


References

Elliott, Dave, et al. “The effects of relaxing music for anxiety control on competitive sport anxiety.” European journal of sports science vol. 14 Suppl 1 (2014): S296-301. doi:10.1080/17461391.2012.693952

Ford, Jessica L et al. “Sport-related anxiety: current insights.” Open access journal of sports medicine vol. 8 205-212. 27 Oct. 2017, doi:10.2147/OAJSM.S125845

Rice, Simon M et al. “Determinants of anxiety in elite athletes: a systematic review and meta-analysis.” British journal of sports medicine vol. 53,11 (2019): 722-730. doi:10.1136/bjsports-2019-100620

Rowland, David L, and Jacques J D M van Lankveld. “Anxiety and Performance in Sex, Sport, and Stage: Identifying Common Ground.” Frontiers in psychology vol. 10 1615. 16 Jul. 2019, doi:10.3389/fpsyg.2019.01615

Walter N, et al. (2019). Effects of self-talk training on competitive anxiety, self-efficacy, volitional skills, and performance: An intervention study with junior sub-elite athletes. mdpi.com/2075-4663/7/6/148