If you do have access to healthy foods and can afford a varied diet then there’s no excuse for not eating healthy foods every day.

If you’re looking for ways to add some fresh food into your diet, consider these ideas:

Add some berries. Just a handful of berries gives you a healthy dose of antioxidants which help boost the immune system, decrease bad cholesterol levels, fight degenerative illnesses such as Alzheimer’s, cancer and heart disease. Now you may not find neck pain relief by eating a healthy diet each day but a combination of healthy diet and active lifestyle can help control weight which has been shown to contribute to neck and back pain relief.

Go fresh. The fresher your ingredients the less processed they are. From fresh spices and produce to real meat (not meat by-products) you’ll start noticing a difference in taste right away. The more adventurous you can be in your eating, the easier it is to eat healthy. Healthy fresh foods can help you maintain a healthy weight and combat chronic health conditions.

Moderation. If you’re finding yourself drawn to processed frozen meals, salty canned soups and sugar in any variety and can’t bear the thought of going cold turkey, then give yourself a break. Making radical changes to your diet might be in the big picture but you don’t have to do it all at one time. Try making a few small changes each week and before you know it, you’ll be eating a completely overhauled diet. Changes will come with some effort and time.

Chiropractic care isn’t just about your back pain and how to get rid of it. Complete chiropractic care focuses on the whole patient, inside and out. Your diet is often reflected on the outside in your appearance. But how you feel is really the goal of good healthcare. If you want to make big changes then starting small is the way to go.

The health care costs associated with this rapidly increasing epidemic? An estimated $550 BILLION dollars. MIND BOGGLING.

The time is now. It is time for us to take back control of our lives. It starts with HEALTH and it continues through WELLNESS.

I ask you, no I implore you, take the steps now to decrease these devastating trends.  The cost of "sick care" in this country is increasing. People are not enjoying health. They are getting sicker. We can change this pattern-it's not too late.  It is simple, but it is not easy.

HealthSource of Norton is dedicated to helping our communities change this pattern. It's about our health.  It's about the health of our children and grandchildren.

My advice:  Pick up the phone and call me. I want to help. I want to help you and your families change your quality of life. I do not charge someone to speak to them. Once we talk and see what your goals are, we can then take a course of action suited for your individual goals.

My phone number is 330-825-3221. Ask for me, Dr. Miles, and I will be more than happy to help you start your journey to wellness.

You don't have to be great to start, but you have to start to be great.-Zig Ziglar

Here are some symptoms related to neck pain you may experience after an auto accident:

Neck pain, neck spasms and neck stiffness. Immediately following a car accident, it’s not uncommon to feel little discomfort in your neck. Like a pulled muscle, the pain may not fully surface until a short time later. You may feel pain only, stiffness, limited range of motion or it may become excruciating to the point where it’s difficult to even sit comfortably.

Headache. It’s common that a headache may accompany a neck injury. Since the areas are so close in proximity, muscles, tendons and nerves are all equally affected. Likewise, shoulder pain often accompanies neck pain. Not surprisingly, when you see an accident about to happen you stiffen up and become rigid which can make your injuries even worse.

Dizziness. Because the trauma of an accident can be so severe and your head can get bounced around, concussions are common injuries which can manifest as dizziness. If your blood pressure is going up or down you may also be experiencing dizziness.

Back pain. Back injuries are quite common in auto accidents. Because your back encompasses the entire core area of your body, it takes a large portion of the impact. Upper, mid and lower back pain are frequent injuries.

Fatigue. Extreme fatigue may occur after an auto injury. Once a concussion has been ruled out, it’s typically safe to rest. An accident or other traumatic experience really amps up your adrenalin and the let down afterward can leave you feeling groggy, tired and irritable. It’s not uncommon to experience depression as well which can also be indicated by fatigue.

If you’ve recently experienced an auto accident that has left you feeling discomfort, then be sure to followup with your chiropractor. Chiropractic care is ideal for preventative care, injuries and unexplained pain.

According to the Institute of Medicine of The National Academies, pain affects more Americans than diabetes, heart disease and cancer combined. That’s an estimated 116 million Americans and many of them are just living with it¹.  They resort to taking Tylenol, Aspirin or Ibuprofen like its candy helping them maybe “get through the day” but at the same time damaging their stomachs, livers, and kidneys².  They miss time at work-if they can work at all; they avoid social activities and hobbies that were enjoyable; they tend to keep to themselves.  Their only way of achieving restful sleep is to take sleeping pills or even stronger pain medications, such as opioids. 

Recently, the issue of pain relief has gained visibility with the release of a U.S. government report.  It stated that while the use of some illegal drugs has diminished, the abuse of prescription medications has sharply increased – particularly prescription opioid pain relievers such as Oxycontin and Vicodin.  Studies show that Americans use 80% of the world’s opioid supply and 99% of hydrocodone³.  The report points out that unintentional opioid overdoses (once almost exclusively the fate of heroin abusers) are today increasingly caused by prescription painkiller abuse⁴.

It’s time to change this mindset.  It’s time to LIVE AGAIN.  It’s time to take back our lives and get back to enjoying a QUALITY OF LIFE that chronic pain has stolen from our population.

Chiropractors and other alternative medicine practitionersuse conservative protocols and treatment plans to help people achieve THEIR goals.  While pain relief is important, it is not our only goal.  Our goal is to help you make a lifestyle change and get back to enjoying life again.  Whether it is a sport or hobby, such as golf, bowling, horseback riding, or playing with your kids or grandchildren—if it is important to you, it is important to us.

While chiropractors deal with tough cases, such as arthritis, disc injuries, and work or personal injuries, we also treat in a family atmosphere.  Common modalities are chiropractic manipulation, cold packs, heat packs, decompression, manual therapy, massage therapy, nutritional supplementation, and therapeutic stretching and strengthening exercises.  The spine is the foundation (literally the backbone) of our body and we ALL have one AND ONLY ONE.  It is imperative that it is cared for and well-maintained-even before we start to have symptoms.  OSHA estimates we suffer approximately 1500 spinal traumas BY THE AGE OF 10!  Remember, big problems start out small.

The time to take better care of your spine is NOW!  Live well.

Dr. Miles

¹The Harvard Medical School Family Health Guide

²AmericanAcademy of Pain Medicine

³Pain Physician 2007; 10:399-424• ISSN 1533-3159

⁴American Medical News

If you’re looking for healthy ways to give the boot to that bad mood, then give these ideas a try:

Help yourself to some carbs. Not all carbohydrates are equal and only a small portion are needed to feel its mood boosting effects. In order to boost your serotonin levels you only need 30 grams of carbs so a small serving of oatmeal would qualify or 4 cups of air popped popcorn.

Add a splash of color. While you may be trying to camouflage that tummy with your favorite black shirt, those dark colors you’re wearing could be dampening your mood. Try changing into a brighter color for a change in mood. Research has shown that red, pink or yellow are good choices for improving your spirits. This may also work for colors around you. You could probably benefit from some color in your home, office or cubicle. Try adding a few colorful accent pieces such as a vase, throw pillows, curtains or a blanket.

Watch your words. It’s true that our words can do irreparable damage to others but it works the same way with us. Telling yourself that “nothing ever goes right” isn’t an accurate statement. Instead, remind yourself that some things don’t go right but it’s not the end of the world. Tomorrow is a new day and a chance to try it all over again. If you can keep your words positive then your attitude will follow right behind.

Chiropractic care isn’t just about the body, it’s about the mind, too. Your attitude can help improve your response to chiropractic care and it’s just as important to have a healthy attitude as it is to have a healthy body.

If you’re dealing with allergy symptoms that include headaches, sneezing, itchy eyes and difficulty breathing then some of these tips may help undo your allergy discomfort:

Purchase an air filter. The standard air filters that are in your furnace typically are not fine particle filters. A fine particle filter or HEPA filter is ideal for trapping dust mites, pet dander and mold spores that are floating around your home. These filters are typically designed to be used in one room so keeping it in your bedroom could be most beneficial.

Give your pet a bath. If you own pets, you probably already know that pet dander can aggravate your allergies. If you can, bathe your pets weekly, as this cuts down on allergens by 85%, keep your pets in rooms that aren’t carpeted, off upholstered furniture and off of beds where allergy suffers sleep.

Nix the knick knacks. Keeping small figurines, trophies or other collectibles around your house usually requires dusting. Stirring up the dust can really rev up your allergies. If you must keep collectibles around then dust them weekly and use something that will catch the dust and not spread it. Feather dusters just spread the dust around, so it’s best to use a damp cloth or something similar.

Keep the pollen and other allergens out. As much as you can, keep the windows closed, check your shoes at the door and for those who suffer from seasonal allergies, take a shower as soon as you get in from the outdoors. Washing pollen and other allergens off can help keep sneezing and other symptoms at bay.

Allergy season can be short lived but can cause a lot of discomfort. Make sure you are scheduling regular visits with your chiropractor for preventative care. And keep in mind that taking a few extra steps to limit your exposure to allergens and then deal with them quickly can make this season a little more tolerable.

As we get older, sleeping soundly and comfortably becomes more difficult, though. Thoughts of the day infiltrate your night and getting sleep becomes labor intensive leaving your feeling self-defeated and exhausted.

So, what can you do to get the rest you need at night? Start with your positioning:

Back Sleeping. If you’re sleeping on your back the goal is to make sure your spine is neutral and aligned. This will likely require a little adjustment. Your head slightly tilted is fine but your ears shouldn’t be touching your shoulders. Also your back shouldn’t be too arched or too flat. You may need a small pillow under your knees to keep you from over-arching.

Stomach Sleeping. Most chiropractors will tell you this is a no-no. Sleeping on your stomach places undue stress on your back and neck leading to morning lower back pain and neck pain. Sleeping with your neck aligned with your spine is ideal and when you sleep on your stomach this isn’t possible.

Side Sleeping. Side sleeping is the other acceptable position. It may take a little effort but finding and sleeping in a good position will help you feel more refreshed come morning. Make sure you have enough support under your head and neck but not too much so your neck is craned upward. It’s also best to sleep with a pillow between your knees so you aren’t slumping forward, twisting your mid and lower back.

The best sleep is sleep is the sleep that helps you sleep comfortably all night long without any negative side effects on the rest of your body. If you need to alter your sleeping position, invest the time and energy to do it the right way for the best possible sleep habits your whole life long.

Here are some tips to keep in mind as outdoor sports get underway for the season:

Gear up. Make sure your little or big athlete is properly equipped for the sport they’ll be playing. Soccer typically requires shin guards and special shoes. Football requires a helmet, mouthpiece and padding. If you’re child is participating in a sport that doesn’t require any special gear don’t be fooled into thinking that an injury can’t occur.

Do a once over. Even if you’re child is participating in a sport that doesn’t have protective equipment, it’s important for you both to be watchful for hazardous field conditions. Holes, puddles or rocks on a field or track could be problematic if overlooked. If you can, walk around the field once to look for natural hazards that could cause a fall.

Tip top shape. Even if your child is seemingly healthy, it’s a good idea to get the okay from your healthcare provider before he/she begins the season.

Be prepared. While any injuries are unwelcome, they all can’t be prevented. Be prepared with a first aid kit and make sure you know how to do CPR. CPR can be lifesaving and is a skill beneficial your whole life long.

Visiting your chiropractor as a family is a great way to invest in preventative care. When injuries do arise your chiropractor can provide care for a variety of your physical needs. As the sports season gears up remember to prepare yourself and your athlete for the specific types of hazards their sport may involve. Watchfulness may be their best utilized protection.

OSHA estimates that kids will have 1500 spinal traumas by the age of 10 due to falls and accidents and as parents, we can recount just about every single one of them!

Kids "bounce back" quickly. The problem is, over time, those bounce back quickly injuries (falling off of bikes, playing on trampolines/swing sets, youth sports, rough-housing with friends/siblings/uncles/grandpa) add up.

1500 spinal tramas by age 10–this is a pivotal time in the development of our children.

When thinking of this, it raises the importance of spinal wellness evaluations for our children. Going back to my son Brayden-in addition to his follow up with his orthopedic physician, he will also be heading in for his 1st dental checkup very soon-and these are for teeth HE WON'T EVEN HAVE IN TEN YEARS!

Yet, he will have his spine for the duration of his life. He only gets one and it is imperative that his spine takes care of him and allows him the ability to do everything he wants in life for as long as he wants.

It's all about QUALITY OF LIFE and the time to get checked is now.

Have a safe and wonderful Easter weekend!

Dr. Miles

You’ll probably plan what you’ll wear, what books to pack and those necessary hygiene items like your toothbrush and deodorant. But don’t forget to consider what you can do to avoid lower back pain too.

As you pack that suitcase you’ll be lugging around pack strategically. Try to keep any heavy items packed so they’ll be close to your body when you’re walking with your luggage. This way you won’t be as likely to lean forward placing strain on your back and shoulders.

If you’ll be walking with a suitcase for any amount of time try to get a luggage rack to roll it on or use the strap to pull your suitcase if it comes equipped with wheels on the bottom. If you’ll be taking carry on bags try to evenly distribute the weight of your items you’ll be carrying. A backpack is a great option as a carry on bag as it can be strapped to both shoulders but remember to keep the straps taut so the bag won’t hang any lower than the bottom of your back.

If you’ll be sitting for any length of time, whether it be on a plane, bus or car then make sure you have a comfortable seat that provides adequate lumbar support. If your seat curves inward then you may need to bring a small pillow or rolled towel to give you the support you need for a comfortable ride. If your feet aren’t touching the ground either, you may need to adjust your seat so that you are sitting upright, with your knees bent at a nearly 90 degree angle and your feet flat on the floor. This is the optimal position to sit in that will decrease the stress on your back. After any amount of travel, a visit to the chiropractor may be in order, but your degree of back pain should be far less because of travel.

In order to make your travel as pleasant as possible, make sure your physical needs are a part of your travel preparation as well as your toothbrush.