Guidelines for Best Results
Outlined on this page are the guidelines created for you to get the best results possible. We have a true passion and desire to help you reach your health potential and Dr. Jeff has put countless hours into researching the most effective and fastest way to improve your health. These guidelines are not just a good idea; they are essential for a successful outcome. Make these simple steps a non-negotiable part of your lifestyle.
1.) Get Adjusted in A Regular and Consistent Pattern
Healing takes time and repetition. Your spine will heal and maintain best when your adjustments are done in a regular pattern. The biggest mistake by far for preventing optimal results is missing, cancelling, and rescheduling your originally scheduled appointments. If you want the best result, we highly recommend you follow the adjustment schedule for your care. You can trust that Dr. Jeff has been practicing chiropractic for over a decade and knows very well what it takes to get your spine healthy. He does not recommend treatment that you do not need or will not benefit from. He will always recommend the minimum amount of care possible to keep your spine safe from nerve interference and spinal degeneration.
Feeling better and not fully understanding chiropractic care are the primary reasons why people get off track with their care, and begin missing or rescheduling their appointments.
The first thing to understand is that feeling better is fantastic, however it does not mean that your spine has healed or corrected, or that the stresses that caused your problem in the first place have been eliminated. Subluxations, nerve pressure, and degeneration cannot necessarily be felt.
The bottom line is that pain and symptoms are a poor indicator of spinal function and health. Some people end up using chiropractic care like an Advil for pain relief. Yes, chiropractic care is a wonderful and healthy method of pain relief, however the real health benefits from chiropractic care comes from getting regular and consistent spinal maintenance care.
If someone stops their care because they feel good or they don’t feel noticeably different from one adjustment to the next, they will often see the problems return over time and possibly with more permanent damage.
If your symptoms or pain are not going away as fast as you would like, this does not mean that chiropractic care does not “work” for you. Remember healing takes time and repetition. Most spinal problems have been present for years before a person seeks a chiropractor and therefore those problems will naturally take substantial time and repetition to rehabilitate. Some conditions can take as long as 12-24 months to see optimal improvement.
The most important point is this: regardless of symptoms, chiropractic care and spinal hygiene is necessary for optimal health and function in today’s sedentary, stressful culture. Regardless of how you feel, chiropractic care always “works” to improve your spinal function and health. Commit to making chiropractic wellness care a non-negotiable part of your life.
2.) Do Spinal Traction
Your neck from the side should have a natural semi-circular curve called the cervical lordosis. Subluxations, accidents and poor posture all contribute to a loss of this natural neck curve, putting increased tension on your spine and placing you at great risk of nerve irritation, ligament damage, muscle tension, and spinal degeneration. Ultimately, an abnormal neck curve may lead to a number of health-related disorders.
Our traction orthotics offer a simple solution to more effective chiropractic care by allowing patients to continue care at home. Correction of improper spinal curvature in the cervical and lumbar regions can be accomplished anywhere, anytime. And that means faster, better results, which translates to less pain, more flexibility, and improved function. Ask us about getting started on home traction.
3.) Be Mindful of Your Posture
When standing, be sure to keep your head and chest up and shoulders slightly back. When sitting, sit to the back of your chair, maintain a curve in your lower back, keep your head and chest up, and bring your shoulders to the back of the chair. Position computer screens so that you are looking straight ahead and not down.
When sleeping, look for a bed that has good support and firmness but with a layer of memory foam to reduce any tender spots on your spine. If sleeping on your back, use as thin of a pillow as possible so that your head is not pushed forward or use a small pillow to support the curve of your neck and allow your head to rest on your mattress. If sleeping on your side, use a pillow which is just thick enough to keep your head supported in a neutral position.
4.) Do Spinal Hygiene Exercises Daily
The exercises that am listing are the core mobility and postural stability enhancers.
Y, W, T, L Postural Exercise:
- Stand in good posture, keeping your stomach tucked and ab muscles engaged.
- With each position, squeeze your shoulder blades together as much as possible. Hold each position for up to 1 minute. Be sure to breathe normally.
- Y: Arms up beside ears, keeping them nice and straight, your thumbs pointed behind you.
- W: Arms out and parallel with your shoulders, making a 90° angle at your elbows, hands pointed up and thumbs behind you.
- T: Arms straight out at each side, your palms facing up and thumbs pointed behind you.
- L: With your arms down at your sides, make a 90° angle at your elbows with your arms pointed outward at each side, your palms up and thumbs pointed behind you.
Spinal Range of Motion Exercises:
Perform each of these exercises for both sides of your body. For each exercise, move gently to your maximum range of motion and hold for up to 1 minute. Visualize moving every spinal joint, one at a time, through its full range. Be sure to breathe normally.
- Neck rotation: Rotate your head to one side as far as possible and hold. Repeat to the other side.
- Neck lateral Flexion: Flex your head to one side as far as possible and hold. Repeat to the other side.
- Neck extension: Extend head back as far as possible and hold. Discontinue and consult doctor if dizziness occurs.
- Neck flexion: Flex head forward as far as possible and hold.
- Spinal rotation: Place your feet shoulder width apart. Hold your hands together with your arms extended in front of you. Rotate your head, shoulders, and hips as far as possible and hold. Repeat to the other side.
- Spinal forward flexion: Bend forward at your hip with your knees straight as far as possible and hold.
- Spinal lateral flexion: Bend to the side at your head, mid-back, and then lower back as far as possible and hold. Repeat to the other side.
- Spinal backward extension: Extend backward as far as possible and hold.
5.) Get Sufficient Sleep
It is impossible to achieve optimal results without adequate sleep. Many people do not realize how important getting restful sleep is to our health and function. Evidence suggests that most people need 7 to 9 hours of sleep to function properly and that getting enough sleep is required for proper maintenance and repair of our neurological, endocrine, immune, musculoskeletal, and digestive systems.
Not sleeping well is a major stressor to your body. It fundamentally alters a balance of nature that has been programmed into our biology since the origin of our species. The damaging effects of sleep deprivation include:
- Impaired immune system
- Insulin resistance and obesity
- Cognitive decline
- Mood and mental health disorders
- Systemic inflammation
- Shortened lifespan
Make your room completely dark, use black out curtains and cover all LED lights. Stop all computer, cell phone, and TV use at least 1 hour before bed. Dim the house lights after sun-down. Be in bed ready to sleep for at least 7 to 9 hours.
6.) Take The 3 Essential Supplements Daily
I generally recommend 3 primary supplements to all people and their families as they contain nutrients which are essential to your body, but have now become difficult to get sufficiently even with a healthy diet. Only purchase high quality brands where the nutrients are as close to their natural (non-synthetic) form as possible and have been 3rd party tested. Many people waste money on unnecessary supplements where their resources could be better utilized on other areas of health. I have researched and carry a high quality brand of each of these supplements in my clinic. Supplementation with these 3 nutrients is not optional; they are essential for recovery, wellness, and prevention.
Sufficient levels of vitamin D are necessary for the proper function of the immune system, for cardiovascular health, for bone growth and repair, and for overall wellness and prevention. Deficiency in vitamin D is a major risk factor for many chronic illnesses. We are designed to get vitamin D from sufficient sun exposure, however most Canadians are dangerously deficient in vitamin D due to lack of sufficient sun exposure in the winter months, from time spent indoors, and sunscreen use. Dietary sources of vitamin D are simply not sufficient. Vitamin D supplementation has now become essential. The Innate Choice brand is optimal as it comes from lanolin and is delivered in certified organic olive oil.
Recommendation: Adults take 4,000-5,000 IU per day (8-10 drops) of D-Sufficiency. Children take 100o IU (or 2 drops) for every 40 pounds of bodyweight. Ideally, have your vitamin D3 levels tested.
Omega-3 (EPA & DHA fatty acids from pure fish oil)
EPA/DHA are essential for proper function of every cell, tissue, and organ in our body, especially our heart and brain. It is essential that we maintain approximately a 2:1 ratio of omega 6 to omega 3 fatty acids in our diet. Our natural, ancestral diet provided sufficient omega-3 fatty acid from grass-fed wild game animals and wild fish. However, due to our modern diet, we obtain way too much omega-6 and not enough omega-3 from refined grain, vegetable/seed oils, commercial grain-fed animals, farmed fish, and processed food. As a result, most people in our community have ratios anywhere from 20:1 to 40:1. This creates a major pro-inflammatory state in your body, which sets the stage for virtually every chronic illness. Plant based sources of omega 3 (e.g. flax) do not contain EPA/DHA and the omega-3 fats they do contain cannot be sufficiently converted to EPA/DHA in humans. I recommend everyone take a purified, 3rd party tested, non-concentrated omega-3 fish oil to ensure you are getting sufficient EPA & DHA.
Recommendation: Adults take 2 teaspoons (or 8 capsules) per day of Omega Sufficiency. Children take ½ teaspoon (2 capsules) for every 40 pounds of body weight.
Probiotic bacteria (non-dairy)
Dietary sufficiency of healthy microorganisms (probiotics) is necessary for the proper function of the digestive and immune systems and for overall wellness and prevention. We now consume one millionth of the healthy probiotic that our ancestors did before pesticides, herbicides, and industrial farming. We also kill many of our probiotic bacteria with poor nutrition, prescription drugs, and stress. This dietary deficiency of healthy probiotic bacteria is implicated as a causal factor in lack of health and vitality in adults and children. It is very difficult now to be sufficient in dietary probiotic without a supplement. We need a supplement that contains at least a 15 billion bacterial count and that comes from soil, fruits and vegetables (and not dairy, soy, wheat, or grains).
Recommendation: Adults take 2 capsules per day of Innate Choice Probiotic Sufficiency per day. If you have never taken a probiotic supplement before, begin with 1 capsule per day for the first week. Children take ½ capsule per day for every 40 pounds of body weight (open capsule and put on food or in beverage).
7.) Sit Less and Move Often
Movement and energy expenditure is primal. It affects our heart, lungs, nervous system, metabolism, body fat, digestive system, bone structure, immune system, muscle mass, and virtually every other vital function in our body. Without daily movement, we accumulate the precursors to chronic illness.
Our industrialized, high-tech culture has literally engineered movement out of our daily lives. As a result, we have become sedentary and de-conditioned. We spend a majority of our days working at computers, watching TV, playing video games, driving, etc. Most humans are now considered to be the equivalent of wild animals in captivity. If you place any animal species in captivity and deprive it from the movement it requires, it will begin to get sick. Humans are no different. This is a primary reason why we are now considered to be the sickest of all animal species on earth.
Daily, substantial, low to moderate intensity movement. Purchase a pedometer and challenge yourself to accumulate over 10,000 steps per day. Make excuses anywhere possible during your day to sit less and move more, in any form possible. Park your car further away from where you are going, take the stairs, go for a walk at lunch or in the evening, play with your kids/pets, or do any activity or sport you love, move more at work, get a standing or treadmill workstation if possible. Movement does not need to be intense or done all at once.
8.) Exercise Intensely 3-4 Days Per Week
Brief, high intensity movement and strength work. Our body is also genetically adapted to expect brief, but regular periods of “intense” exercise in order to maintain normal cardiovascular health, lean muscle mass, bone density, hormonal balance, energy levels, immune function, and much more. Exercising “intensely” means getting your heart and breathing rate up to a point where it would be difficult to maintain a conversation during the activity. Work as hard as you safely can.
Make sure to incorporate resistance. Resistance/weight training is an essential component of your overall fitness regime and must not be underestimated. It is required for developing a lean, strong, functional body, optimal bone density, metabolism, and much more. You can use standard weights and barbells, your own bodyweight, resistance bands, etc.
9.) Eat Healthy Food
Focus 80-100% of your meals on the whole foods which are highest in nutrient density (vitamins, minerals, essential fats, amino acids, etc.) per calorie, the lowest in toxins, and that combine together to optimally fulfill your daily nutritional requirements.
Eat the foods which are most nutrient-dense and least toxic. This means eating only the following foods:
- Non-starchy vegetables – At least 3-6 servings per day. Large variety and colour. Plenty of leafy greens. Buy local and organic when possible.
- High-quality animal protein – 3-6 fist-sized portions per day. Ideal choices include grass-fed beef, wild game, wild-caught seafood, naturally-raised poultry & eggs, and a clean whey protein powder without artificial sweetener. Make broth with the bones and cartilage. If organic, naturally-raised options are not possible, eat smaller portions, buy the leanest cuts, and remove visible fat and skin.
- Use high-quality, healthy fats – Small portion at each meal. Coconut oil, avocado oil, macadamia oil, grass-fed ghee/butter, extra-virgin olive oil, and grass-fed beef fat. Also coconut milk, avocado, and limited nuts, seeds, and nut butters.
- Fruits and Starchy Vegetables – 3-6 fist-sized servings per day. Includes fruits, sweet potato, potato, squash, etc. Buy local and organic when possible.
- Pure water – 8 cups of per day. May include limited herbal tea, tea, kombucha, and coffee (no dairy or sweeteners).
If you are needing to lose excess body fat, simply eat as described but keep the carbohydrates (fruits and starches) and fat to the minimum levels, and be disciplined with your food choices and portions. If you are lean, exercising regularly, and have normal blood work, you can experiment by increasing carbohydrate and fat intake to support exercise, but not body fat.
Limit (or eliminate) the relatively nutrient-poor and higher toxicity foods.
- Sugar and artificial sweetener – Includes raw or refined sugar, corn syrup, dextrose, fructose, fruit juice, agave, honey, maple syrup, molasses, etc. Artificial sweeteners include aspartame, acesulfame k, sucralose, saccharin, etc.
- Grains and legumes – Includes wheat, breads, cereals, crackers, pasta, rice, quinoa, corn, oats, barley, rye, millet, sorghum, spelt, buckwheat etc. Legumes include beans, peas, soy, soy products, chickpeas, lentils, and peanuts.
- Refined seed/vegetable oils – Includes oils from peanut, soybean, sunflower, safflower, canola, corn, cottonseed, palm, kernel, sesame, and grapeseed. Also includes margarine or any hydrogenated or partially hydrogenated oils.
- Dairy products – Includes cow’s milk, cream, yogurt, cheese, cottage cheese, ice cream, etc.
- Processed food, drinks, drugs, and other toxins – Includes most fast food and packaged food. Also includes soft drinks, fruit drinks, energy drinks, meal replacement drinks, fruit juices, added salt, drugs, alcohol, and tobacco products. Also utilize natural personal hygiene and household cleaning products where possible.
These foods are all relatively nutrient poor and non-essential when compared to eating vegetables, fruit, naturally-raised meat/seafood/eggs, and healthy fats.
10.) Practice a Healthy Mindset
Remember, your lifestyle choices are key to being able to fulfill what is most valuable to you. Commit to regular and consistent chiropractic wellness adjustments and do daily spinal hygiene exercises to achieve optimal expression of your spine and nervous system. Prioritize optimal nutrition – fuel your body with only optimal, whole, and nutrient-dense food. Make time for fitness and regular movement. Make your sleeping schedule non-negotiable. Be grateful for what you have, seek the positives in life, find the lesson or benefit in the challenges, and visualize your future.
|Monday||7:30am - 12:00pm|
2:00pm - 6:00pm
|Tuesday||2:00pm - 6:00pm|
|Wednesday||7:30am - 12:00pm|
|Thursday||7:30am - 12:00pm|
2:00pm - 6:00pm
Life Chiropractic Wellness Centre
120-6 Clearview Market Way
Red Deer, AB T4P 0M9