Magnesium Supplementation: Why Try it?

Looking to start a new supplement to further your physical health? Try magnesium!

Magnesium is a very important mineral for the body to function properly because it is involved in more than 600 of the body’s enzymatic reactions. An enzymatic reaction controls the timing and release of drugs throughout the body. So, by taking a magnesium supplement, the timing and release of important drugs throughout your body could be more accurate and effective.

Magnesium is essential for healthy muscles, nerves, bones and blood sugar levels. According to World Health Organization statistics, as many as 75% of U.S. adults do not meet the U.S. Food and Drug Administration's Recommended Daily Intake of 420 mg of magnesium per day. By not reaching the recommended daily intake, you could start to experience a handful of different magnesium deficiencies. Magnesium deficiency can show up in many ways, such as inefficient blood sugar metabolism, muscle cramps or soreness, eyelid twitching, fatigue, and poor sleep.

Here at Nashville Chiropractic, we have a partnership with Thorne supplements, and we offer Magnesium Bisglycinate in the office! We offer only a select amount of Thorne products in office, but can also utilize a 20% discount through their website with a code.

This is part one of a three part blog series about magnesium and its benefits for the body. If you are interested, stay tuned for next weeks continuation!

Are you Meeting the Minimums?

Start Off the New Year Right with Our "Meeting the Minimums Checklist"!


Do you have ambitious goals for the year ahead?

Are you striving for a healthier, more active lifestyle?

At Nashville Chiropractic & Sports Therapy, we understand the importance of setting the right foundation for success.

We recognize that achieving your goals requires realistic expectations, unwavering commitment, and access to the necessary resources.


That's why we've carefully designed the "Meeting the Minimums Checklist" - a powerful self-audit tool crafted to help you pinpoint and address your fundamental needs.

It's a straightforward process - simply:
1. Read through the checklist
2. Rate yourself on a scale of 0-10 for each category
3. Learn valuable recommended techniques
4. Choose a primary focus within each category that aligns with your needs


Addressing the minimums can make sure your body and habits have a better set up for maximum success!

The four focused categories include:

  1. Breathing

  2. Sleep

  3. Hydration and Nutrition

  4. Movement

Often when setting goals we jump to larger ideas - run a marathon, join a gym, address a chronic pain or injury. These are all great goals and can be accomplished with a supportive foundation addressing the minimal things that influence you routinely! We should be supporting our body with meeting it’s minimum requirements before we ask or expect it to meet more lofty admirable challenges.

Download the Meeting the Minimums Checklist and check out our NC+ youtube page for supporting videos and resources!

Here's to realizing all your goals!

NUTRITION COACHING

2 minute read

Unlocking Your Best Self: The Power of Nutritional Coaching

Do you ever find yourself struggling with musculoskeletal pain that just won't go away, despite seeking help from a movement specialist? While chiropractic adjustments and rehab exercises play a huge role in musculoskeletal pain, it's essential to recognize that the foundations of nutrition, sleep, and stress management play a crucial role in how we feel and experience physical discomfort. Enter nutritional coaching – a holistic approach to achieving optimal health and well-being.

The Nutritional Connection to Musculoskeletal Pain

You may be wondering, "What does nutrition have to do with my back pain or joint discomfort?" Well, the answer is more than you might think. Nutrition, sleep and stress all directly affect the cellular components and building blocks of nerve, muscle, tendon, ligament, and joint tissue.What you eat directly affects your body's inflammation levels, energy levels, and overall health. Poor dietary choices can exacerbate pain, hinder recovery, and leave you feeling less than your best.

Consistency and Habit Formation

One of the benefits of nutritional coaching is its ability to help you establish and maintain healthy eating habits. It's all about consistency. By working with a nutritional coach, you can create a personalized plan tailored to your unique needs and goals. They provide the guidance, support, and accountability you need to make lasting changes.

Enjoying the Journey to Health

Embarking on a journey toward better health doesn't have to be a daunting task. Nutritional coaching reframes the way you view your health goals. Instead of focusing solely on the end result, it encourages you to enjoy the process. Building a healthier relationship with food can be a rewarding and empowering experience. It's not about restriction; it's about nourishment.

The Holistic Approach

When nutrition, sleep, and stress management align, you'll find that your musculoskeletal pain may become more manageable and respond more the the suggested physical care. Nutritional coaching is just one piece of the puzzle, but it's a vital one that complements chiropractic care. Together, they can help you lead a life free from persistent pain.

In conclusion, if you're seeking a holistic approach to well-being and want to address musculoskeletal pain from all angles, consider incorporating nutritional coaching into your health journey. It's a powerful tool for consistency, habit formation, and embracing the path to your best self.

We suggest connecting with two great nutrition coaching experts right here in Nashville, TN.

Juan Soto, Protos Nutrition Coaching

Jacquie Smith, Little Adapts By Jax

BFR TRAINING

2 minute read

A smart tool to assist your muscle recovery and sports performance goals

What is Blood Flow Restriction (BFR)?

During BFR sessions for post-op knee training, you'll wear special cuffs on your upper leg. These cuffs are inflated to create mild pressure, which slightly restricts blood flow, creating a controlled restriction without cutting off circulation entirely. . You'll then perform simple exercises like leg lifts or knee extensions with allowing less load than some other programming demands.

How Does BFR Help After Knee Surgery?

Think of BFR as a smart way to assist your muscles in recovering:

  1. Strengthening Muscles: For post-op knee surgery, BFR encourages your knee muscles to work harder during exercises without the need for heavy weights. This helps them get stronger faster.

  2. Accelerating Recovery: After surgery, your muscles need all the help they can get to heal. BFR jumpstarts this process, making your recovery quicker and more effective.

  3. Protecting Your Joints: BFR is gentle on your joints. It allows you to build muscle without straining your knee, which is crucial during post-op recovery.

Is BFR Safe After Knee Surgery?

Yes, BFR is generally safe for post-op knee patients. However, before any BFR session, our providers will engage in a thorough history and assessment to determine best recommendations for BFR applications.

Starting BFR:

  • Our providers will guide you in calibrating the BFR cuffs, selecting appropriate exercises and progressions.

  • Sessions typically last 30 minutes.

  • For best results, BFR can be completed 2-3 times a week, but you can discuss the frequency with your practitioner.

  • Call our office to schedule your first session!

Managing Lumbar Disc Herniation without Surgery: Your Comprehensive Guide 

 

Having a lumbar disc herniation can be challenging, but there are effective non-surgical treatment options available. In fact, 97% of disc herniations can be treated successfully without surgery.1  In this comprehensive guide, we will explore how chiropractic care and other non-invasive methods can help manage this condition and improve your quality of life. 

What Is It? 

To grasp the importance of non-surgical treatments, let's first understand what a lumbar disc herniation is. This condition occurs when the annular fibers in the lumbar spine are disrupted, causing the displacement of the disc's nucleus. Factors such as age, injury, and degenerative changes contribute to the development of herniated discs. While they can affect individuals of any age, they are more prevalent in the middle-aged population. The most common age range of disc herniations is 25-45 years old.2  Approximately 35-45% of adults will experience a lumbar disc herniation at some point in their lifetime and the condition is more common in men.3  So, remember you are not alone in this process.   

Symptoms

Lumbar disc herniations can manifest through various symptoms. These include persistent back pain, leg pain (commonly known as sciatica), numbness, and weakness in the affected areas. It's crucial to be aware of specific red flags that indicate a more severe condition, such as loss of bowel/bladder control or progressive weakness, which require immediate medical attention. 

How Can it be Managed? 

Chiropractic care plays a vital role in the non-surgical management of lumbar disc herniations. Chiropractors utilize various examination techniques to assess and diagnose the condition accurately. Diagnostic imaging is often not required initially, but can be utilized if symptoms are not improving. Treatment may include chiropractic adjustments and spinal manipulations to relieve pain, restore spinal function, and promote healing. Additionally, therapies like soft tissue mobilization and therapeutic exercises can provide further benefits. Exercises may seem daunting at first, but play a crucial role in the management of this condition.  

Other Non-Surgical Options 

Other treatment approaches include The McKenzie Method.  This is a widely recognized protocol used in managing disc-related conditions. It involves a systematic assessment process to identify a patient's directional preference and tailor exercises accordingly. By targeting specific movements and postures, the McKenzie Method can help reduce pain and improve function for individuals with lumbar disc herniation. 

In addition to traditional chiropractic care, there are various non-surgical treatment options available. Physical therapy, acupuncture, and dry needling are among the modalities that can effectively reduce pain, inflammation, and promote healing. These therapies, when combined with a comprehensive treatment plan, can provide significant relief and improve overall well-being.

Will It Heal On Its Own?

One common question is whether a herniated disc can heal on its own. The answer lies in the natural healing process. While some mild herniations can resolve, the timeline of recovery depends on various factors. Disc herniations do heal, and are unlikely the cause of your pain if the injury happened years ago.  Adopting healthy physical and mental habits, while also engaging in prescribed exercises can support the healing process and prevent further complications. Another common question is how long it takes to see improvements. Over 85% of patients with acute disc herniations will experience relief of symptoms within 6 to 12 weeks. This is another reason why early diagnostic imaging is not required since it would not change the treatment.4

Conclusion

Early diagnosis and intervention are crucial in managing lumbar disc herniations effectively. Seeking non-surgical treatments as soon as symptoms arise can prevent the condition from worsening and reduce the need for invasive procedures. To minimize the risk of developing a lumbar disc herniation, it is important to maintain a healthy weight, engage in regular exercise, and practice proper lifting techniques. 

  

 Are you experiencing persistent back pain or leg pain?  Schedule an appointment with our experienced providers and explore treatment options that can bring you relief and improve your quality of life. We will tailor a comprehensive treatment plan to address your specific needs, and help you take control of your back pain.  Click here to schedule an appointment! 

 

Reference:  

 

  1. Lilly, D. T., Davison, M. A., Eldridge, C. M., Singh, R., Montgomery, E. Y., Bagley, C., & Adogwa, O. (2021). An Assessment of Nonoperative Management Strategies in a Herniated Lumbar Disc Population: Successes Versus Failures. Global spine journal, 11(7), 1054–1063. https://doi.org/10.1177/2192568220936217

  2. Vizniak, N. (2020). Orthopedic Conditions. Professional Health Systems Inc.

  3. Nachemson AL. Prevention of chronic back pain. The orthopedic challenge for the 80's. Bulletin of the Hospital for Joint Diseases Orthopaedic Institute. 1984;44(1)

  4. Al Qaraghli MI, De Jesus O. Lumbar Disc Herniation. [Updated 2023 Feb 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560878/