We shouldn't wait for a global pandemic before we start prioritizing (and investing in) our health. Aside, there's never a better time to start than TODAY.

While this virus serves as a bit of awakening, we can utilize this time to hone-in on supporting our innate immune response as well as supporting our immunity through regular chiropractic care, food as medicine approaches, supplementation, and other mind-body modalities.

When it comes to food, making conscious decisions to best support you and your family's immune system is key.

Here are some foundational tools when it comes to food as medicine and immune support:

probiotics (on a daily basis)

• About 80% of your immune system is located in the gut (~3-5 pounds of bacteria live in there!)
• Under high stress, our microbiome can become sterilized without intentional practices to support it
• Ensure that you consume probiotic foods/supplements - probiotics have been shown in clinical research studies (double-blind RCT's) to support the innate and acquired immune system (this is your barrier defense and immune system's ability to remember, tag, and kill-off foreign invaders).
• Food sources:
  • Dairy-free yogurts (dairy can drive phlegm and mucous, which can interfere with your body clearing any bacteria or pathogen)
  • Kombucha (some have expectorants added in [such as Buddha's Brew brand] to support more anti-inflammatory support); look for brands (or make your own!) that have antimicrobials and immune enhancers such as cayenne and ginger 
  • Sauerkraut (1 Tbsp. provides ~10 million to 10 billion CFU's!)
  • Kimchi
• Probiotic supplements:
  • Probiotics that contain strains lactobacillus acidophilus and bifidobacterium lactis as they have been shown to enhance immune function

Don't forget about prebiotic-rich foods (they feed good bacteria in the gut) such as garlic, onions, leeks, asparagus, etc

Probiotics also provide synergy outcomes; meaning, they not only help with immune enhancement but also support other favorable health outcomes (gut healing, less bloat, enhanced mood, etc.)

bone broth (on a daily basis)

• Supports the GALT (gut-associated lymphatic tissue)
• Contains NAC (N-Acetyl Cysteine) compound found in many bronchitis medications and works as an expectorant to break-up phlegm and mucous in the chest. Research has shown it to increase WBC (immune system's army of defense).
• Contains collagen and gelatin - excellent for gut healing and provides nourishing calories through protein and fat

herbs (pulse in as needed)

• Ginger, thyme, garlic: all have ant-microbial, antifungal, and anti-viral effects
• Thyme, oregano, lemon balm, sage: shown to fight against viruses and pathogens and work in ear, nose, and throat areas

vitamin D3 (on a daily basis)

• Plays a role in anti-viral support
• Can support the body's ability to calm the pathogen/fighting against the bacteria and virus
• Supports our innate immune system; works as a prohormone (supports healthy brain, metabolism, thyroid function, bone health, etc.)
• Food sources:
  • Wild-caught fish such as salmon (contains 3x the amount of vitamin D [IU’s] per serving vs. farmed salmon)
  • Pastured eggs (vitamin D levels in egg yolk depend on the content of feed as well as sunlight exposure; pastured eggs contain 3-4x higher vitamin D levels vs. non-pastured)
  • Mushrooms
  • etc.
• Vitamin D supplements:
  • Vitamin D3 (the active form of vitamin D [aka cholecalciferol]; NOT the inactive form [vitamin D2 or ergocalcifero]); 5,000 IU's per day or 1,000 IU's per 40 lbs body weight
  • If you are sick or have symptoms, increase vitamin D dose daily.
  • We carry a high-quality vitamin D3 supplement in the office available for purchase (vitamin D3 contained in organic olive oil for excellent absorption - in a dropper bottle)

vitamin C

• Supports cortisol metabolism of all of the glands in our body (adrenal glands - store the most vitamin C) 
• Clinical research indicates low levels of vitamin C lead to increased susceptibility to virus and infection and compromised immune health
• Food sources:
  • Citrus (orange, lemon, lime, grapefruit) - the rind also has bioflavonoids
  • Berries (strawberry, blueberry, raspberry, etc.) - a low glycemic choice
  • Bell peppers (green, yellow, orange, red) - one green bell pepper contains 96 mg, one yellow bell pepper contains 340 mg, one red bell pepper contains 209mg (one medium orange contains 70 mg)
  • Acerola cherry (most potent form of whole food vitamin C)
  • Other tropical fruits (kiwi, pineapple, guava, mango, broccoli, kale, Brussels sprouts, etc.)
• Supplement sources: If supplementing, look for liposomal forms (liquid form) as it is more easily delivered and absorbed than capsules and tablets.

black tea

• Contains polyphenols - a Harvard research study found that consuming 5 cups/day increased the virus-fighting compound called interferon by 10x!
• Polyphenols help to bind to virus and reduce the ability for viruses to replicate

multivitamin + minerals

• Great insurance policy - be sure it contains zinc and b vitamins

sleep

• The less sleep = more susceptible to virus and pathogen
• Optimal rest is key for immune strengthening; especially if you start to feel under the weather

deep breathing

• Use the 4-7-8 deep breathing technique:

1) First, empty the lungs of air.
2) Next, breathe in quietly through the nose for 4 seconds.
3) Hold the breath for a count of 7 seconds.
4) Exhale (forcefully) through the mouth, pursing the lips, for 8 seconds.
5) Exhale.

Repeat this cycle for up to 4 times.

exercise

• Move daily! Aim for a variety of movement including active rest, yoga, cardiovascular, and resistance training movements.
• Did you know? You reduce your risk of upper respiratory issues by 40-50% by engaging in regular, moderate-intensity exercise.
• To really get your heart pumping, engage in constantly varied, high-intensity functional movement (within appropriate means given your ability); this could be something as simple as the following workout:

30-minute AMRAP (as many rounds as possible):
10 box step-ups [body weight] (fireplace ledge, step, chair, etc.)
10 push-ups [use knees or allow self to lay flat on the ground and push upwards]
10 weighted squats [air squat] (jugs of water as weight)
10 weighted lunges [body weight] (jugs of water as weight)
200-meter sprint [walk/jog] (treadmill or run outside)

[modifed version]  |  (if no access to a gym or equipment, alternative ways to perform each exercise)


A note on elderberry - There might be reason to not supplement with elderberry if you have a confirmed case of COVID-19 if you also have an underlying autoimmune condition due to increased cytokine release and this virus mechanism. At this time, there is much unknown regarding the virus. However, including small, regular doses for immune-supporting benefits and pulsing-in elderberry provides an added layer of protection. Consider making our elderberry gummies (recipe shared previously) to provide a little boost as well as gut support (gelatin).

If you're a migraine sufferer, this post is for YOU!

Did you know migraine is the 3rd most prevalent illness in the world and affects 12% of the US population? 

Migraines are the seventh leading cause of years lived with disability, with a worldwide prevalence estimated at 11.6% (greater than 20% of chronic migraine sufferers are disabled and the likelihood of disability increases with the number of comorbid conditions).

Migraines are most commonly experienced between the ages of 18-44 years and not only affect men and women, but children as well.

• 6% of men experience migraines
• 18% of women experience migraines (about 28 million in the US)
• 10% of children experience migraines

For many migraine sufferers, migraine is a chronic disease that significantly decreases their quality of life and the overuse of medication is the most common reason episodic migraines turn chronic.
 
Interestingly, other common ailments for those with chronic migraine include anxiety, depression, and sleep disturbances.

what is a migraine?
A migraine is a common condition characterized by recurrent, throbbing headaches which include moderate to severe pain that can last up to three days. Migraine sufferers also report symptoms such as photophobia (light sensitivity), phonophobia (anxiety disorder/fear of loud sounds), and nausea.
 
Common migraine-associated signs/symptoms:

• Constipation*
• Mood swings*
• Food cravings*
• Neck pain, or stiffness*
• Increased thirst and urination*
• Frequent yawning*
• Visual phenomena (e.g. shapes, bright spots/flashes of light)**
• Vision loss**
• Pins and needles sensations in arms/legs**
• Weakness or numbness in face or one side of body**
• Difficulty speaking**
• Hearing noises or music**
• Uncomfortable jerking or other movements**
• Feeling lethargic
• Sensitivity to light
• Sensitivity to smells
• Sensitivity to sounds
• Throbbing (head/neck)
• Nausea
• Vomiting
• Auras (e.g. sensory [hearing noises/noise sensitivity], flashing lights, zigzag patterns, tracers)
• Or other vision or hearing disturbances including extreme sensitivity to light and sound

*may occur prodrome (1-2 days prior to experiencing a migraine)
**may occur right before or during a migraine (aura)
 
Migraines are often undiagnosed and untreated. Diagnosis of migraines is highly individualized and is often based on a person’s symptoms.
 
potential migraine causes + triggers
Potential migraine triggers include:

• Hormonal changes in women
• Alcohol (especially wine)
• Too much caffeine (e.g. coffee, soda, etc.)
• Stress
• Sensory stimuli (e.g. bright lights, strong smells, etc.)
• Sleep changes
• Physical factors (e.g. intense physical exertion)
• Weather changes
• Medications (e.g. oral contraceptives, vasodilators, etc.)
• Foods (e.g. aged cheeses, salty foods, processed foods, etc.)
• Food additives (e.g. artificial sweeteners such as aspartame, monosodium glutamate [MSG], etc.)

With this, the expression of a migraine may be influenced by specific dietary and/or nutrition-related factors that can play a role in inflammation, vasodilation, glucose metabolism, and attack frequency/severity.

Many foods are known to cause neurovascular and neurochemical effects in individuals prone to migraines either directly (i.e. endogenous or artificial chemicals) or indirectly (release of immune mediators such as inflammatory cytokines).

Examples of endogenous chemicals are the amines:

• Histamine
• Octopamine
• Phenylethylamine
• Tyramine (naturally found in aged cheese; aged, canned, cured, or processed meats; beans [e.g. fava beans, broad beans]; pickles; and canned soups)

Additionally, food additives such as nitrates (often found in processed meats) and MSG (found in meat tenderizer, soy sauce, Asian foods, and a variety of packaged foods) have also been associated with the presentation of migraines.

Other food substances often considered to be triggers include tannins and phenols found in:

• Apple skins
• Bananas
• Black tea
• Red wine
• Sulfites (prevalent in wines)

Other diet-related factors that may be associated with increased expression of migraine symptoms includes:

• Dehydration
• Fasting
• Skipping meals
• Alcohol use/withdrawal
• Caffeine withdrawal

common food-related migraine triggers

• Aged cheeses (e.g. blue cheese, cheddar, feta, gorgonzola, parmesan, Swiss)
• Alcohol (especially wine)
• Aspartame
• Caffeine
• Canned soups
• Canned, cured, or processed meats
• Certain beans (e.g. fava, broad, garbanzo, lima, pinto)
• Chocolate
• Citrus
• Histamine-releasing foods: bananas, strawberries, raspberries, oranges, and grapefruit
• MSG
• Nitrites
• Nuts
• Olives
• Onions
• Overripe avocados, tomatoes, and bananas
• Pickled foods
• Raisins
• Salty foods
• Smoked fish and cured meats
• Soy sauce
• Sulfites
• Yeast extract (not the same as nutritional yeast)
• Other:
  • Foods containing tannins and phenols (e.g. apple skins, bananas, black tea, red wine, sulfites)
  • Foods containing tyramine (e.g. aged cheese; aged, canned, cured, or processed meats; beans [e.g. fava beans, broad beans]; pickles; and canned soups)
  • Food containing additives (e.g. nitrates, MSG, etc.)

​determining food triggers + cause
When it comes to determining the root cause of migraines, there is much controversy as to what exactly to consider. How a practitioner accurately determines the specific food triggers and/or nutrition intervention to mitigate or eliminate migraines is still inconclusive. There's a lot of discussion as to whether or not dietary intervention and/or elimination protocols are an appropriate, successful intervention in migraine prevention.

Emerging studies have identified support for the role of comprehensive diets in the prevention of migraines (performed under the care of a credentialed practitioner ensuring adequate macronutrient and vitamin/mineral intakes).

It has also been reported that a diet rich in omega-3 and low in omega-6 polyunsaturated fatty acids (PUFAs) appeared to decrease migraine frequency.

It may also be possible that a migraine is associated with a woman’s menstrual cycle, celiac disease, gluten sensitivity, or vitamin and mineral deficiencies, which is why an in-depth symptom diary and health history is vital for a practitioner in getting to the root-cause of the presenting migraine.

Migraines can also be triggered by impingement of the vertebral artery which is encased in the first 6 cervical (neck) bones of the neck.

Finally, keep in mind food sensitivities can be dose-dependent. This means that a client may experience symptoms with a certain amount of a specific food consumed (e.g. ¼ cup nuts = no symptoms vs. 1 cup nuts = symptoms present).

what you can do...
Because there are so many 'unknowns'' surrounding migraine, a full evaluation by a licensed chiropractor and integrative dietitian is a great place to start. Practitioners who focus on a root-cause approach can help to identify triggers or 'blindspots', address these areas, or suggest further testing. 

Once environmental, lifestyle, and hormonal factors have been ruled-out, a practitioner may suggest nutrition intervention in which the elimination of food triggers is used. If, after an introductory elimination diet is implemented and migraines persist, Mediator Release Testing (MRT) and a Lifestyle Eating and Performance (LEAP) dietary approach may help to identify food sensitivities that are contributing to migraine symptoms and allow a practitioner to suggest a more long-term approach to eating to best support the clients and his/her nutrition needs and symptoms.

Testing to identify food allergies and/or sensitivities can be useful in identifying an appropriate anti-inflammatory or anti-migraine diet. MRT and the LEAP protocol help to correctly identify foods or food chemicals that may be responsible for symptoms/hypersensitivity reactions and give the practitioner a framework for constructing a diet plan that will be beneficial for the client using ‘safe foods’.

The key? Every body is different. It may take time to experience symptom relief, identify triggers, etc.

nutrition + lifestyle practices to consider​

• Consume foods that help ease migraines such as Omega-3 containing foods (nuts, seeds, wild-caught fish such as salmon, sardines, etc.).
• Get adequate, uninterrupted sleep along with a consistent sleep-wake cycle.
• Engage in regular mindfulness and mediation practices.
• Engage in practices to reduce or manage stress.
• Limit stimuli such as strong smells, loud noises, or flashing lights.
• Optimize and support gut health.
• Keep a symptom diary; this will help you to track how/what you are feeling and when. This information also helps a practitioner to pinpoint whether or not specific foods or food additives are contributing to migraine incidence. In the diary, document the following (and timing of occurrence):
  • Foods consumed
  • Medications/supplements taken
  • Amount of water consumed
  • Notably, some reactions may not be immediate and could present over the course of a few hours to several days after a specific food is consumed.

• Get evaluated by a wellness-focused, licensed chiropractor.
• Meet with an integrative practitioner to identify food triggers, implement an elimination diet, and get appropriate supplementation recommendations (if appropriate).

supplementation considerations

• Studies have illustrated that a magnesium deficiency may play a role in migraines.
• CoQ10 has been shown to reduce migraine frequency.
• Riboflavin supplementation has been shown to prevent migraines.

Want more information on the above recommendations or to set-up an initial exam with our chiropractor? Make an appointment today and ask about our FREE Foundations Class!

For a complete nutrition assessment including nutrition-focused examination, recommendations, and more information on lab testing, contact our integrative dietitian.

to health + wellness,

October is the official month for Breast Cancer Awareness.  According to the American Cancer Society, breast cancer is the second leading cause of cancer death in women, exceeded only by lung cancer.  Prevention is key to reducing your risk of developing this devastating disease.  Some risk factors, such as family history, can’t be changed, but breast cancer prevention actually starts with healthy habits.  Here are some lifestyle changes that you can take toward breast cancer prevention.

1. Maintain a healthy body weight: weight gain in midlife as well as having a body mass index above 25 have been shown to significantly increase the risk of developing breast cancer.
2. Limit your alcohol consumption: the more alcohol you drink, the greater your risk of developing breast cancer.  Try to limit yourself.
3. Don’t smoke: long-term smoking is linked to an increased risk of breast cancer, especially in premenopausal women.
4. Avoid exposure to radiation and environmental pollution: high doses of radiation such as those used for medical imaging have been linked to breast cancer risk, so limit your exposure by having test only when absolutely necessary.  Research also suggests a link between breast cancer and exposure to chemicals found in gasoline fumes, vehicle exhaust and parabens found in some shampoos, lotions, deodorant, and makeup.
5. Exercise regularly: research shows that physical activity can reduce overall breast cancer risk by 10-30 percent!  Even a simple 30-minute walk five days a week can be effective.
6. Keep a healthy diet: a healthy diet can help you maintain a healthy weight, which is a key factor in breast cancer prevention.  Eat a diet high in vegetables and fruits and low in refined sugar and carbohydrates.  Choose lean proteins and whole grains and avoid processed foods while limiting your intake of red meat.   It’s also important to consume an adequate amount of Omega-3 fats.

Prevention is the most powerful weapon you have against breast cancer!  Keeping a positive mental outlook and embracing an overall healthy lifestyle can reduce your risk of breast cancer as well as many other diseases so you can enjoy a long fulfilling life.

If you have any questions or need anything... Call your Elkhorn Chiropractor today! 

The Results Are In! 

Perception: 68.7% of patients chose chiropractic care as their first choice for musculoskeletal complaints and 21.2% went in for general health and well-being.

Demographics: While 67.1% of survey takers were female patients of chiropractic care mostly between the ages of 45-65, both men and women frequent chiropractors for their health.

Satisfaction: So far only a small portion of the population in Australia sees a chiropractor, yet most survey takers would receive chiropractic care again as 97.5% were satisfied with their service.

Although 68.7% of patients chose chiropractic care as their first choice for muscle and joint aches, they usually discover chiropractic LAST for help with chronic disease? Chiropractic as a profession has ridiculed, called "quacks" and even been taken to court for claiming to help such cases of chronic disease. The main argument on the other side is, "the reason the patient was able to get such great results with chiropractic was because it was ALL IN THEIR HEAD". 

So the argument is; this same patient who chose medicine FIRST (obviously having more faith in medicine than non-allopathic approaches), didn't get the results they were looking for, left the model of care and then chose chiropractic (obviously having less faith in this model since it wasn't their first choice) and GOT RESULTS?!? 

The same goes for chiropractors who adjust babies and animals... How do these two populations get measurable and reproducible results if it's based on "belief level"? 

Chiropractic is SCIENCE. We explain it every Tuesday at 7pm and Saturday at Noon.  Just RSVP and we'll save you a seat! 

Chad Schleiger, D.C.
Elkhorn's pediatric and wellness chiropractor
262.215.2292 or [email protected]

After calls like this one above, it was time to get back to the way things were meant to be.

Right now, many people are using medications in order to keep their bodies going during a crisis situation. And while your body keeps going, these drugs don’t allow your body to function anywhere near as well as it was designed to, and the end product is nowhere near as meaningful or fun as it could/should be. It’s time to get back to the way things were meant to be.

Chiropractic care helps your whole spine function optimally, so that your whole nerve system can function optimally. And when your whole nerve system functions optimally, your whole body and your whole mind can function optimally. AND, when your whole body and mind function optimally, your WHOLE LIFE is better, and you legitimately win, every time.

If you're tired of bad calls and bad refs, Call Us! 

Chad Schleiger, D.C.
Elkhorn's pediatric and wellness chiropractor
[email protected] or 262.215.2292