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Category: Health

Live Well Chiropractic CenterNewsHealth
By Dr. Kim Wermert Health

Signs Your Pillow Is Causing Neck Pain

There’s nothing quite like finally laying down to sleep after a long day of work and fulfilling responsibilities. But are you waking up each morning not feeling refreshed, or with neck, shoulder or back pain?

If so, it could be a sign that you’re long overdue for a new pillow or a pillow that better suits your sleeping position. And since we spend about one-third of our lives sleeping, it’s worth taking the time to learn what type of pillow works best for you and your sleeping style.

A pillow that is too soft, too firm, or even too old can hurt your body and lead to poor quality of sleep and unwanted pain, but a good pillow can alleviate (and even prevent) common body aches and pains.

Your Pillow Is Too Thick And Firm

A pillow’s job is to provide support for your neck and upper back while you sleep, something we all need due to the natural curvature of our spines.

We usually think the thicker and fluffier the better when it comes to pillows, but that’s not always the case. If your pillow is forcefully bending your neck toward your chest while sleeping on your back, or to one side when sleeping in the fetal position, it could be that your pillow is too thick.

If you fall into the category of back sleepers, consider getting a mid-soft pillow to alleviate the strain on your neck and upper back. A mid-soft pillow can help assure that your head isn’t too elevated while supporting your neck.

Your Pillow Is Too Thin And Soft

If you commonly sleep on your stomach, find a pillow that feels best for you — be it thin or thick, while being mindful of how your neck feels when falling asleep. But if you’re part of the 47 percent of Americans who are side sleepers, know that a thinner soft pillow will give you very little to no support.

Side sleepers need the most support when it comes to pillows, so it’s best to shop for one specifically designed for this sleeping position. Consider adding a pillow between your knees to keep your spine from rotating during the night and alleviate pressure from your hip and pelvic area.

Are neck and back pain interfering with your daily life? Consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury with non-invasive healthcare services and a focus on nutrition, exercise, and spinal health. Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing info@livewellcc.com. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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How A Chiropractor Can Help Treat Pain After A Car Accident
By Dr. Kim Wermert Health

How A Chiropractor Can Help Treat Pain After A Car Accident

According to the National Highway Traffic Administration, a car accident happens every 60 seconds. And even if you’re the safest, most aware driver on the road, you can’t account for other drivers and their competency behind the wheel.

If you have been in an accident before, you know even the most minor of fender benders can cause lasting pain. Even minor car accidents can cause soft tissue injuries, which can lead to arthritic issues, and other forms of chronic pain down the road.

A chiropractic exam might not be the first medical professional you think of when scheduling appointments post-accident, but an experienced chiropractor can help those who have incurred injuries to the musculoskeletal system and the spine.

Reducing Inflammation

While some inflammation is normal and a sign of healing, too much inflammation can cause pain and discomfort. When a chiropractor works to realign your spine, your body responds by lowering its production of cytokines, a protein that regulates immune system cells. But when cytokines build up, it can cause severe inflammation, resulting in pain.

Improving Range Of Motion

Depending on the type of accident you have been in, you may temporarily lose some flexibility (or mobility) in your neck or back, reducing your quality of life. This loss of flexibility can be caused by a misalignment in the spine, inflammation, or even scar tissue build-up. A series of chiropractic adjustments can help restore your range of motion by returning your joints to proper alignment, while also reducing discomfort.

Decreasing Physical Pain

Even a minor car accident can jolt your body, resulting in lasting pain in areas of the body that weren’t even injured in the collision. Chiropractic adjustments can provide relief throughout the entire body by adjusting your spine, and other areas of the body that are hurting.

Reduce Dependency On Pain Relievers

Depending on the severity of your car accident, a doctor may prescribe potentially addictive painkillers to help with your pain management. These painkillers will help with the pain but do not treat the underlying issues that are causing the discomfort. Chiropractic adjustments can target the source of discomfort and work to reduce the pain without prescription painkillers.

Your insurance company might work slowly after a car accident, but Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center works quickly. Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing info@livewellcc.com. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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By Dr. Kim Wermert Health, Pregnancy

Baby Bumps: Having A Breech Baby

You have a lot to look forward to when expecting. You expect your stomach to grow with your baby bump, but you won’t always anticipate bumps in the road, such as your baby being breech. During most pregnancies, babies turn their heads down and position themselves for birth. However, 3 to 5 percent of babies won’t turn during late preterm. If your baby presents him or herself with the body facing upward, they are considered breech. Untreated, this poses health risks to both the mother and child by making birth especially difficult.

Learning that your baby is breech can be scary, but there are solutions to reposition your baby for safe delivery. Here are some tips to use when you’re told your baby is breech.

Take A Deep Breath

You may be asking a lot of questions or worrying about outcomes. The first step is to take time for yourself. Deep breathing exercises can be beneficial. One exercise is the 4-7-8 method. Breathe in deeply for four seconds, filling your lungs with air. Then, hold your breath for seven counts — either in seconds or heartbeats. Let yourself be in the moment, focusing on the counts. Finally, exhale, heavily pushing the air out. While this won’t take away the stress completely, it may help ground yourself and lower your blood pressure.

Work With Your OB/GYN

Check up regularly with your doctor. He or she will create a treatment plan for you and your baby to determine the best route of several options. If the baby is breech at an early stage, speak to your doctor about natural remedies to turn your baby.

Your physician may recommend External Version (EV). During this procedure, your physician will use their hands to press the stomach, gently guiding the baby into the correct position.

Consider Birth Options

For breech babies, physicians recommend delivery through Cesarean section — the procedure in which the birth is conducted through abdominal incisions. In some cases, vaginal deliveries may be considered, though this can pose risks.

Dr. Kimberly Muhlenkamp-Wermert provides personalized support and treatment for expectant mothers using the Webster Technique, a non-invasive method, which can help your baby assume the appropriate birthing position.

Webster Technique is used to identify and remove intrauterine constraint caused by the malposition of the sacroiliac joints. This technique has been shown effective in reducing intrauterine constraint in expectant mothers who are presenting breech, allowing the fetus to be able to move into vertex position for labor. Basically, this technique aligns the pelvis properly to ease ligament stretching, calm discomfort, and allow the baby the freedom to move around and assume the appropriate position for birth.

Professionally trained in this field, she is one of the few female chiropractors trained in our area certified by the International Chiropractic Pediatric Association. Dr. Kim listens to your needs and creates a treatment plan to support you every step of the way.

Having your baby become breech can be a concerning experience but remember you’re not alone. At Live Well Chiropractic Center, we’ll be your champions through every stage of your pregnancy from preconception to post-delivery and family care. Reach out to Dr. Kim and schedule a consultation today! Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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By Dr. Kim Wermert Health

Backpack Safety Tips

There are few things more exciting for kids and their parents than the start of a new school year, but it’s also exhausting getting everyone back on a school schedule. One of the main complaints parents hear this time of year is just how heavy their backpacks are. This weight isn’t just uncomfortable, because it also carries a risk of injury. Avoid the risks with these tips to help your child.

Safety First, Style Second
Finding the perfect backpack is more than just finding the right color or style. Key factors to consider are size and padding. Look for small-sized packs to prevent overpacking, which may happen with oversized bags. Padding is necessary for both safety and comfort — the more, the better. Straps should have wide padding to protect the shoulders. Padded backs will provide comfort against heavy items placed along the spine.

Ask What They’re Able to Carry
If your child has spinal disorders such as scoliosis, they may find that backpacks contribute to more back or shoulder pain. The extra weight can be painful, if not more dangerous. Talk to your family doctor and follow our weight and style tips so your child is supported. If the weight is too painful, a rolling backpack may help, too.

Whether your children are challenged or able-bodied, ask what feels comfortable for them to wear. Remember to listen to their comments so you can best help!

Wear And Care
Style is more than just fashion — it’s the way you wear things, too! The way your child wears his backpack and packs it will help him stay safe during the school day. Healthcare professionals recommend that a backpack shouldn’t weigh more than 10 percent of your child’s bodyweight. When it comes to packing, take tips from professional hikers. Heavier items should be placed parallel to the back for extra support. And finally, when she wears the pack, adjust the straps until the bottom sits just above the small of her back.

Fix Poor Posture With Dr. Kim
Backpacks have a way of weighing us down. Maybe not emotionally, but physically. When backpacks are too heavy, we often overcorrect by slouching, trying to take some pressure off the back and shoulders. This leads to bad posture and takes a toll on the body. Dr. Kim can help your child with corrective exercises to help maintain good posture, which also helps build confidence!

We know you want your child to succeed in school, both comfortably and safely. At Live Well Chiropractic Center, we’re invested in your student’s education and wellness, too. Schedule an appointment for your student today by calling 513-285-7482! Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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By Dr. Kim Wermert Exercises, Health

How To Relieve Lower Back Pain This Summer

With the warm weather, everyone is eager to get out of the house. Summertime activities like yard work or exploring the great outdoors are a blast, but they can also take a toll on your body. For four out of five adults, a pulled muscle or medical condition will trigger a painful surge in your lower back.

Symptoms are different for everyone, manifesting as either a sharp, stabbing sensation or dull ache. Untreated, lower back pain impacts not only your physical health but mental wellbeing, too, as it takes away the joys of everyday activities. Don’t let lower back pain get the best of you this summer. Here are some tips on how to relieve lower back pain:

Get Your Body Moving
Sedentary lifestyles, or too much sitting, takes a toll on your lower back and overall health, so take time to step away from the desk or couch. Start with walks around the neighborhood before jumping into a 5K, and make activities like kayaking or biking extra fun by inviting friends. Summer is also the perfect time to go for a swim, which is one of the best non-impact exercises you can do to help treat and prevent most back pain.

Do Yoga For Physical And Mental Health
Taking up a yoga practice or stretching for a few minutes every day can help with back pain. Poses like the Downward-Facing Dog or Cat-Cow help mobilize the spine and relieve body tension. With a variety of methods and resources, yoga is accessible for everyone. It’s also considered a form of mind and body therapy that will uplift your mental and physical health.

Be Safe When Lifting Heavy Objects
Whether luggage or a bag of mulch, lift safely to avoid throwing out your back. Muscle strain and injury occur when you bend your waist or twist your spine. Instead, bend your knees into a squat and keep your back straight as you stand. Recognize your limits, and ask for help if you need it.

Practice Mindful Sleeping Habits
Sleeping impacts your health as it’s the time for your body to rest and rejuvenate after each day. Comfortable sleeping positions relieve your pain and help you rest. When sleeping on your back, use pillows under your knees and lower back. And if you’re a side sleeper, pull your knees toward your chest. These tools will aid in removing tension from your body.

Use Cold And Heat To Soothe Pain
Applying cold or heat can ease lower back pain. Heat, like hot pads or warm showers, provide relief by relaxing muscles and improving blood flow. Cold gel packs or ice reduce stiff and sore muscles. For either method, remember to use a layer between the temperature source like a towel to protect your skin.

Seek Professional Care
Chiropractic treatments use different adjustment techniques to align the spine in a safe, non-invasive way, easing tension and leaving you feeling great. Live Well Chiropractic Center is here to support your wellness so you can make the most of your summer. We provide restorative and customized care plans to aid your healing journey from treatment to maintenance. Reach out to our team of professionals for a consultation today. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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The Importance of UV Protection
By Dr. Kim Wermert Health

The Importance of UV Protection

We’re thrilled to enjoy a normal summer once again (minus the cicadas). It’s great to be able to exercise and have fun outside by ourselves, with our families, and even in groups. While it’s normal to want to enjoy ourselves again, it’s important to remember to care for our bodies in the intense summer sun.

UV Radiation

Sun damage to the body is caused by invisible ultraviolet (UV) radiation. UV rays can reach you on cloudy and cool days, and they reflect off of surfaces including water, cement and sand. Sun exposure can cause sunburn, skin aging, eye damage and skin cancer, the most common of all cancers. While dermatologists recommend wearing sunscreen indoors and out year-round, we understand that not everyone will do that. You should at minimum apply sunscreen 15-30 minutes before venturing outside to allow the sunscreen to bind to your skin. Reapply every two hours of exposure and immediately after swimming or excessive sweating.

Sunscreen Guidelines

The CDC does not recommend sunscreen for infants younger than six months old. The U.S. Food and Drug Administration recommends keeping infants out of the sun during midday and using protective clothing if they have to be in the sun.

The American Academy of Dermatology recommends that everyone aged 7 months and older — regardless of their skin tone — wear sunscreen with an SPF of 30 or higher.

How To Choose A Sunscreen

Use a sunscreen that says broad-spectrum on its label. This ensures it will screen out both UVB and UVA rays.

If possible, avoid the sunscreen ingredient oxybenzone because of concerns about hormonal properties. Remember, though, that it’s important to take steps to prevent sunburn, so using any sunscreen is better than not using sunscreen at all.

For sensitive areas of the body, such as the nose, cheeks, tops of the ears, and shoulders, choose a sunscreen with zinc oxide or titanium dioxide. These products may stay visible on the skin even after you rub them in, and some come in fun colors that kids enjoy.

Wear Sunglasses

Sunglasses protect your eyes from UV rays and reduce the risk of cataracts. They also protect the tender skin around your eyes from sun exposure.

Sunglasses that block both UVA and UVB rays offer the best protection. Most sunglasses, regardless of cost, meet this standard. Wrap-around sunglasses work best because they block UV rays from sneaking in from the side.

We hope you remember to take care of your body inside and out while you’re exercising this summer. If you experience any pain from exercising, consider scheduling an appointment at Live Well Chiropractic Center. We help treat and prevent pain and injury through our focus on nutrition support and supplements, exercise and spinal health. Schedule your appointment today by calling 513-285-7482 or emailing info@livewellcc.com. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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Creative Ways To Stay Hydrated This Summer
By Dr. Kim Wermert Health

Creative Ways To Stay Hydrated This Summer

Now that weather is nice out, odds are you’re spending a lot of time outdoors. Hooray for fresh air and natural Vitamin D! In addition to following the American Academy of Dermatology’s guidelines for applying sunscreen, it’s important to stay hydrated, especially when exercising in the heat.

How Much Water Should I Drink?

According to Harvard Medical School, an average adult needs at least six cups of water a day to avoid dehydration. It is recommended to drink half your body weight in ounces per day. Also, it is possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you’re taking medications that make you retain water, such as non-steroidal anti-inflammatory drugs (NSAIDs), opiate pain medications and some antidepressants. For the exact amount of water you need, consult your physician.

Does Anything Other Than Water Count?

While some of us can drink nothing but plain water all day like a champ, not everyone feels the same way. It’s better to think of fluids as a traffic light. Considering your physician’s recommendations, think of non-carbonated spring or tap water as a green light so drink as much as you like. Unsweetened water that has been enhanced with electrolytes is the constant green arrow as far as hydration is concerned. Unsweetened herbal tea is also a green light as long as it is not caffeinated.

Speaking of caffeine, this is where the light changes colors to yellow. Use caution to proceed because caffeine can actually cause dehydration. Yes, that soda or regular iced tea is a fluid, but it’s not hydrating your body in a healthy way. And while an occasional glass of wine or bottle of beer is also a liquid, these drinks are red lights and can cause dehydration.

Pep Up Your Water And Stay Hydrated

A great way to add a little pep to your water is to add frozen organic berries or fruit slices. Even adding a slice of rind from a peeled orange, lemon or lime gives water a great flavor.

Eat Your Way To Hydration

Summer is the perfect season for watermelon, celery, grape tomatoes, cherry tomatoes and cucumbers, all of which are high in water. Stone fruits are another good choice. These fruits get their name from the pit or “stone” in their center that is encased in a fleshy outer area. These foods are all healthy, and they can help keep you hydrated.

At Live Well Chiropractic Center, we want all of our patients to live happy, healthy lives. We understand that nutrition is a huge part of your overall health and wellbeing, and are proud to offer a variety of supplements and support products. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health! Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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Watch Out For Sugar And Saturated Fats
By Dr. Kim Wermert Health

Watch Out For Sugar And Saturated Fats

Food and nutrition play a crucial role in health promotion and chronic disease prevention. According to the Dietary Guidelines for Americans by the departments of Agriculture and Health and Human Services, more than half of U.S. adults have one or more diet-related chronic disease, including obesity, type 2 diabetes, heart disease or certain cancers.

Everyone, regardless of health status, can benefit from lowering their sugar and saturated fat intake to follow healthier diet patterns. Here are a few of their recommendations:

Minimize Sugar

Sugary drinks are among the worst things you can put in your body. If you’re used to adding sugar to your coffee or tea, try reducing the amount you use before giving it up altogether. If you drink a lot of soda, transition to flavored sparkling water before transitioning to water with lemon or berries. Sugar can be a strong addiction, so if you try to cut it out too fast you could end up with side effects including increased cravings and mood issues.

The new guidelines recommend limiting added sugars to less than 10 percent of calories per day for ages 2 and older, and to avoid added sugars for infants and toddlers.

Limit Saturated Fats

Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke. The new guidelines recommend limiting saturated fat to less than 10 percent of calories per day starting at age 2, and the American Heart Association recommends limiting these to no more than 6 percent.

Examples of foods with saturated fat are: fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk.

In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center knows that nutrition is a huge part of your overall health and well-being. We are proud to offer a variety of supplements and support products, as well as a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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