SAFE HAVEN CHIROPRACTIC DR. JOSHUA WELCH
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9 Health Benefits of Walking

5/29/2011

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Here is why you need to stick to your daily walking routine or to start walking from today itself:

  1. It's Easy to Start: To start off with walking, all you need is a pair of walking shoes. You can walk anywhere (in a park, your terrace, or on the treadmill) and anytime (in the morning, noon, evening or even late at night after your dinner). Start with 10 to 15 minutes and then increase the time gradually.
  2. Improves Your Spirit: Walking improves your spirit, mood and breaks you free from stress. A study published in the Annals of Behavioral Medicine showed that students who walked regularly had lower levels of stress than the couch potatoes, who did little or no exercise at all. Walking and other exercises help you in inhaling more oxygen while facilitating the release of endorphins, the feel good hormones.
  3. Boosts Your Brain: It is a known fact that exercise of any form helps in improving our physical and mental ability and alertness. A study conducted by the National Council of Aging concluded that walking 45 minutes a day makes a person sharper in terms of his mental ability.
  4. Helps in Reducing the Risk of Heart Disease and Stroke: Walking for 30 to 45 minutes daily helps in improving blood circulation while regularizing the heart beat. It also helps in improving the good cholesterol level (HDL) in the blood while decreasing the bad cholesterol (LDL), thereby performing an overall protective function.
  5. Helps in Maintaining Blood Sugar Levels: Walking for 45 minutes in the morning helps a diabetic individual to control his blood sugar levels. Walking on specific times helps in different manners. For example, walking for 10 to 15 minutes after your meals helps in decreasing the postprandial blood sugar whereas walking for 30 minutes or more in the late evening hours helps in controlling the fasting blood sugar level by controlling the overnight hepatic output of glucose (the glucose produced by the liver).

    Walking is not only beneficial for the diabetics, but it also helps in cutting down the risk of developing diabetes in those individuals who are prone to the illness. A study conducted by the School of Public Health University of Pittsburgh discovered that walking for 30 minutes a day cuts diabetes risk for overweight as well as non-overweight men and women.
  6. Prevents Erectile Dysfunction: Walking briskly for at least two miles (3.2 km) every day is known for reducing impotence in men. This has been established in a study published in the Journal of the American Medical Association and the effect was more prominent in middle aged men as well as in diabetic men.
  7. Reduces the Risk of Cancer: Walking has been beneficial for those who are undergoing cancer treatment. It improves their chances of recovery and survival. Walking improves the feeling of hunger in these patients and helps them in developing some interest in their eating. Walking also helps in reducing the risks of various cancers like that of the breast and the colon. A paper presented at the 95th Annual Meeting of the American Association for Cancer Research in Orlando suggested that walking improves the survival of those suffering from breast cancer while helping in reducing the overall risk strikers of cancer.
  8. Helps in Weight Maintenance: Whether your motive is to lose or gain weight, walking is one kind of exercise which can help you in both the situations. Walking when followed with a controlled diet helps you in losing weight. Walking pumps up your metabolism and you can expect to lose inches of fat. It is a healthy aerobic exercise which also helps you in maintaining your weight once your goal is achieved.
  9. Walkers have Long Lives: A Honolulu based heart study conducted on 8,000 men found that walking just for two miles (3.2 km) a day cuts the risk of death by almost 50 percent. The risk of death due to cancer was found to be even lesser. Some other studies also had similar findings. So walk your way to a longer life.
What does it take to get started with walking? Some motivation and a pair of walking shoes! Right? Get some friends with you as your walking partners. Walking in a group is such a fun! And enjoying an evening tea in the company of your friends after a session of evening walk will be more refreshing!


 http://www.lifemojo.com/lifestyle/9-health-benefits-of-walking-132769302#ixzz1Nm8M6m4d

      
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How I adjust.

5/29/2011

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If you have spent any time in the office at all, you realize that I do not adjust you the same way every time you come to the office.  You also realize that I do not adjust the same areas every time I adjust you.  I’m sure you realize that there are many different areas I could adjust and that the combination of possibilities is enormous.

What you may not realize is that there are many different ways a subluxation could be adjusted depending on the chiropractic technique that I judge would be best for you.  It should be obvious to you that we would never use the same technique on a healthy 25 year old man that we would use on a 3 month old infant or one of our senior citizen patients.  Everyone is adjusted in a way that is best suited for them and we have the ability to change techniques to customize our adjusting of you.  In fact, there are 3 major types of chiropractic adjustive techniques for me to choose from.

One approach is based on the bone and its misaligned position in the spine.  These techniques require us to actually move the spinal bone from where it is towards where it should be.  Sometimes this type of adjustment is done by hand and sometimes with an instrument.  Sometimes it is performed with a quick motion and other times a special table is used.  In all cases, the approach we use is the one that is both most effective and most comfortable for the patient.

A second type of chiropractic technique is more muscle based.  These approaches require us to place you in a very specific position prior to the adjustment so that the muscles are doing more work and we can, in turn, do less and accomplish the same result.

A third category of chiropractic technique is more subtle than either of these other approaches for people who require a very soft-touch approach.  Even though bone is not moved in the adjustment directly, these techniques are very effective in assisting you to move the bone through your activities of daily living.

Our desire is to get the best results with the least strain on either of our parts.


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The right chiropractor in south lake Tahoe can help you with your sciatica pain.

5/27/2011

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Often when patients come to me with leg pain caused by sciatica, it is really caused by something that goes even deeper. Hello. My name is Dr. Welch, and I am one of the top chiropractors in South Lake Tahoe, and my office is located in Meyers, . I have been successfully treating patients experiencing pain from sciatica for many years, and I believe that I can help you too.

More often than not, sciatica is not the cause of your pain. The sciatica is often a symptom of something else, such as disc tearing and spinal stenosis, which I can help treat through a number of chiropractic therapies, including spinal manipulation, stretching and resistance techniques, and trigger point therapy. I will also teach you exercises when you visit my office.

What Is Sciatica?

Sciatica is a painful condition that is the result of an irritation of the sciatic nerve, which is often caused by a herniated disc. Other causes of sciatica include irritations of the nerve caused by infections, tumors, injury and internal bleeding.

Some of the symptoms that you may experience if you have sciatica include numbness, pain and burning or tingling sensations going up and down the leg, and often the condition can make walking extremely difficult. Don’t let this happen to you. I am able to treat your sciatica symptoms, and you won’t need to take any addictive medications or undergo painful surgery.

If you live in the Tahoe Basin, and are suffering from pain caused by sciatica, call or come in to see me. 

$30 Initial Visit Available Today!
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How Come I've Never Heard of Subluxations?

5/22/2011

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Maybe you've never heard of subluxations.

That's OK.

There probably was a time when you'd never heard of AIDS or Alzheimer's.

You have more than 200 bones in your body. Whenever two bones come together at a joint, there can be movement.

Since joints in your spine are so close to your spinal cord and nerve roots, too much or too little joint motion can have serious effects.  If spinal bones get "stuck" and don't move right, they can irritate or chafe delicate nerves.

If a joint moves too much, spinal bones can press against adjacent nerve tissue. This can interfere with the vital "life force" transmitted over your nervous system that helps keep your brain in touch with your body. 

The result is the vertebral subluxation complex, or more simply, a subluxation.  More than bones and nerves are involved. Muscles can become too tight or too weak. Discs, ligaments and other connective tissues can become inflamed. Bone spurs and arthritic degeneration can set in.

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Please excuse our body is under construction.

5/18/2011

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How do we take something that’s known and place it in the center of our consciousness and culture?
I’m taking about optimal health, alignment, balance, strength, flexibility, performance and potential.
As we move through the last few weeks of May, I found myself contemplating our current health consciousness which is in a state of crises. I couldn’t help but think we could be doing things better and more efficiently.

Unless we are in some kind of mystical state, our focus or consciousness isn’t strongly attached to our core or our health consciousness.

Pain or illness does an amazing job at getting us reconnected to our core, back into present moments. When your back “goes out on you” and sends you to the floor due to physical, emotional, or chemical stress, you’ll do whatever it takes to stand up. And once you stand up….take a stand and make yourself stronger than ever before so you minimize the chance of buckling again so you can perform at your best.

A shift occurs as you move toward strengthening and connecting to your core. When you visualize the “best version of you,” a trajectory is formed to help you see where you are and where you need to go.  Keeping this shift on a daily basis is the focus on many different types of practices.  From religious and even to a Cross Fit lifestyle.

You may be asking yourself, “What are the steps that form this trajectory from where I am to where I desire to go?” Innately you have the answer. Normally it comes during random periods. For me it happens after a chiropractic adjustment, a yoga class, during or after mediation, or during a quiet moment while walking on the beach. You’ll sense a spark or a “hit” of that something special. The key is to act upon “that hit.” That’s how you progress along the trajectory of health.

When you get the “hit,” step back and ask yourself why you aren’t expressing yourself maximally.

Look at the 3 T’s: Past and current TRAUMAS, TOXINS, and negative THOUGHTS.
    Examine your habits.
    Visualize yourself in a misaligned state and then in an aligned state.
    Be in an aligned state, which is the “gold standard” at the end of your trajectory.

Most of us have a innate resistance to bad habits.

Most of us know that eating donuts will probably make us sicker than healthier.   But most don't realize how "really" unhealthy and suicidal the donut is.  The more you learn and truly know, the easier the decision become.

Your journey to wellness doesn’t have to be a struggle.  It can be fun as well as transforming. All you require is a vivid visualization of who you want to be and the will power and courage to get there.

Start from within, start from the healing capacity of your body, start with the nervous system.


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3 Main Causes of Low Energy Levels

5/14/2011

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Eat Right

Food affects our energy on many different levels. Don't eat enough and you'll feel tired; eat too much and you'll feel sluggish. The types of foods are also key; even a small meal that's sugar- or fat-heavy will weigh you down (literally and figuratively), while the same portion size bursting with complex carbs, lean protein and vital nutrients will provide you with fuel for the entire day.




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Move Right

People who don't exercise consistently may claim that it would only "wear them out"; people committed to consistent exercise recognize that while the workout itself may leave them exhausted, their energy levels actually soar over the long term. That's because movement is life, and the more you move, work your muscles, and build strength and vigor, the more energy you have.

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Think Right

Stress is like a siphon draining gas from your car's tank; sooner than later, you're running on empty. When the weight of the world is on your shoulders, your body shuts down. Chronic stress can affect virtually every organ system, putting a tremendous strain on your body. Even your immune system can be affected, increasing your risk of getting sick. And when you're sick, you're usually tired.  Dangerous Daily Stress is not eating, moving and thinking in a congruent manner to support life.
Please attend one of your free seminars to find out how to live a lifestyle that supports healing.  Call to attend on Tuesdays at 1 pm and Thursdays at 6pm.  530-577-LIFE

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Headache treatment in Lake Tahoe

5/13/2011

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nerves associated with headaches
Headaches are one of the most common complaints for which patients seek chiropractic care. Chiropractic is especially helpful in the treatment of headaches because the three nerves that exit the top of the spine (upper neck) are often the cause of or directly related to headaches. These three nerves travel into the head and have to pass through a very thick group of muscles in the upper part of the neck near where these muscles attach to the base of the skull. This is why when you have headaches and rub the back of the neck, the muscles may feel tight and or tender. In fact, if enough pressure is applied over one of these three nerves, pain will radiate into the head following the course of the nerve, sometimes all the way into the eyes. When chiropractic treatment is applied in the upper neck region, a reduction of the headache and neck pain occurs because the muscle tension is decreased and joint motion is restored.

The International Headache Society (IHS) has classified headaches into two main categories, primary and secondary. Primary headaches occur for no known reason and there are four groups of these:

  1. migraine,
  2. tension-type,
  3. cluster, and
  4. “other” primary headaches.
Secondary headaches are those with a specific cause such as sinus/allergy headaches, those associated with eye strain, a known medical condition or those due to cold or flu. Both migraine and cluster headaches are “vascular” (related to the blood vessels expanding inside the head) resulting in a unique set of symptoms that includes nausea, vomiting, pounding/throbbing and can be quite debilitating.

The most common type is the tension-type of headache. A thorough history is necessary because there is no specific diagnostic test (lab or blood test) for tension-type headaches. Hence, the concept is to make sure the headache is not related to some other condition that is diagnosable by a blood or lab test and if present, having that condition properly managed. So, assuming all the tests come back “normal” and all other causes have been eliminated or “ruled out,” the most common type of tension-type headache is “episodic” or, occurs off and on, lasting minutes to days. The pain is usually described as, “…my whole head hurts.” There is typically tightness or tension (NOT throbbing) described in the neck muscles and the intensity ranges from mild to moderate, not usually severe, where laying down is needed. Physical activity does not usually make it worse and there is no sickness to the stomach (nausea/vomiting), and no intense reaction to bright lights or noise (like there is with migraine & cluster types of headaches). There are sub-types of tension headaches that can occur simultaneous with migraines headaches, but the classic “aura” (a before the headache warning associated with migraine headaches) is usually not present.

Chiropractic treatment typically includes manipulation and mobilization of the neck, muscle release techniques, physical therapy modalities like electric stimulation, ultrasound, and others, exercise, stress and diet/nutritional management.

If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service. We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.


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    Living, Working, and Playing in the Sierra Mountains. Helping to create: Life, Health, and Community.

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  • Safe Haven
  • Meet Dr. Josh
  • Services
    • Prenatal >
      • Webster Technique
      • Body Prep 4 Birth
      • Benefits of Folic Acid during pregnancy
      • Month-to-month Guide
      • Pregnancy Checklist
      • Natural Relief for Common Pregnancy Symptoms
      • What is your Due Month
      • 8 Way to Prepare for a Natural Birth
      • Natural Headache Remedies for Pregnancy
      • Create a birth plan
      • I think I'm in labor, what should I do?
    • Postpartum >
      • Unexpected gift from giving birth: Depression.
      • Carpal Tunnel during and after pregnancy
      • Pediatric Neurological Milestones
      • 5 Tips to a Healthy Gums and Teeth during Pregnancy
    • Athletes >
      • Dry Needling
      • Softwave Therapy
      • Bio Hacking
      • Brain Health
      • 7 Benefits of Chiropractic Care for Athletes
      • Exercises
  • Blog