Anna, auteur op Pure Health Chiropractic

Don’t Let Stress Win: How Life’s Demands Show Up

Every one of us carries a load, sometimes invisible, that can wear down the body over time. In your everyday life you might experience:

Work pressures (deadlines, performance, juggling multiple roles)

Emotional and relational stress (family dynamics, personal challenges, the ups and downs of life)

Lifestyle demands (lack of sleep, poor nutrition, overuse of devices, commuting, sedentary habits)

Seasonal and environmental changes (colder weather, less daylight, holiday pace)

Financial or logistical worries (planning ahead, future uncertainty)

Each of these stressors, especially when chronic, activates your “fight-or-flight” systems (sympathetic nervous system, HPA axis) and shifts your physiology over time. If unbuffered, this can lead to muscle tension, vertebral subluxations or joint restrictions, poorer sleep, immune suppression, digestive disruption, mood challenges, and a cascade of pain or dysfunction.

Why the Brain Matters and What Chiropractic Can Do

We often think of stress as “in the mind” or “in the emotions,” but the body and brain are deeply intertwined in how stress is processed and regulated. One brain region central in this regulation is the prefrontal cortex (PFC) the part of your brain that helps you “top-down” control your thoughts, emotions, impulse regulation, decision-making, and your body’s stress responses.

What science shows about stress and the PFC

Chronic stress (especially uncontrollable or unrelenting stress) leads to loss of dendritic spines, shrinkage of connections, and weakened connectivity in the PFC, meaning that its ability to regulate “lower” limbic or emotional systems is compromised. PubMed

In stress studies, activation of the PFC (for example via noninvasive stimulation) can moderate heart rate / autonomic reactivity to stress. PubMed

In short: when your stress responses are less well-controlled, and downstream systems (nerves, muscles, organs) pay the price.

How chiropractic adjustments can play a role

While the full picture is still under research, there is growing evidence that chiropractic care doesn’t just affect joints and muscles, it also influences central nervous system processing, including in the PFC and associated circuits. Some of the findings: MDPI chiro-trust.org spinalresearch.com.au

Taken together, these data suggest that chiropractic care by restoring more normal afferent input and balance in the spine and nervous system, may help the brain better manage stress signals, thereby protecting the body from the wear-and-tear that chronic stress inflicts. In the practice as we maintain or improve the alignment, mobility, and neural communication in your spine, we are also doing a “stress-buffering” service helping your brain and body respond more flexibly to life’s daily demands.

Top Tip: A Science-Backed Exercise to Lower Stress

It’s not enough to wait for adjustments, your daily habits matter. One intervention that has strong supporting evidence for reducing physiological stress reactivity is moderate aerobic exercise, especially as a sustained training program. PubMed PubMed

Here’s a practical version you can try (and adapt):

Activity: Brisk walking, jogging, cycling, swimming or another aerobic activity you enjoy

Dose: Aim for 20–30 minutes, at a moderate intensity (i.e. you can talk but prefer not to sing)

Frequency: 3 times or more per week

Tips:
  • Begin with shorter durations and build up gradually

• Prefer consistency over intensity

• Pair with something you enjoy (music, nature trails, a friend)

• If you feel overly fatigued or sore, scale back temporarily

Over time, this “cross-stressor adaptation” helps your body respond more efficiently to daily stresses, less cortisol spikes, faster recovery, better autonomic balance.You can consider combining this with breathing / relaxation practices, sleep hygiene, and movement breaks to further buffer stress. BioMed Central

Suggestions to Help You Thrive Over Q4

Here are a few ideas to help you move into the last quarter with more resilience:

Pace yourself, don’t let your calendar get overfilled; leave buffer times

Regular micro‑breaks, stand, move, stretch every 30–60 min during work

Prioritize sleep, aim for consistent sleep-wake times

Mindful breathing or short meditations, even 3–5 min can help reset your stress system

Stay consistent with adjustments, small preventive visits help keep underlying tension from escalating

Make movement non-negotiable, weave in that aerobic activity as “stress insurance”

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How Your Posture Affects Your Health: The Hidden Link You Shouldn’t Ignore

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How Your Posture Affects Your Health: The Hidden Link You Shouldn’t Ignore

We often think of posture as a matter of appearance, standing tall looks confident and composed. But the truth runs deeper. Your posture is more than just a reflection of how you carry yourself; it’s a window into your overall health. Poor posture can lead to a surprising range of physical and mental health issues, while good posture supports your body’s natural alignment and function.

In this article, we’ll explore the scientific link between posture and health, and why improving your posture could be one of the simplest ways to boost your well-being.

The Mind-Body Connection: Posture and Mental Health

Research has shown that posture can have a direct impact on your mood and mental health. A study published in Health Psychology (2015) found that sitting upright can increase self-esteem and reduce negative mood, especially during stressful tasks. Participants who sat upright were more likely to have higher self-esteem, better mood, and less fear compared to those who slouched.

Posture and Chronic Pain: A Growing Epidemic

Poor posture is a leading cause of musculoskeletal pain, especially in the neck, shoulders, and lower back. According to the American Chiropractic Association, back pain is one of the most common reasons for missed work and doctor visits in the U.S.

How it works:

Slouching puts uneven pressure on your spine and discs.

Forward head posture (common in phone or laptop use) can add up to 60 pounds of extra pressure on the cervical spine.

Over time, this can lead to herniated discs, sciatica, pinched nerves, and chronic tension headaches.

A 2020 systematic review published in BMJ Open confirmed the association between poor posture and low back pain, especially in adolescents and adults with sedentary lifestyles.

Posture and Cardiovascular & Respiratory Function

Slouching doesn’t just hurt your back—it can also compress your lungs and diaphragm, reducing your lung capacity and making it harder to breathe deeply. This, in turn, can affect your heart rate and oxygen levels.

A 2006 study in the journal Archives of Physical Medicine and Rehabilitation found that poor posture significantly reduces lung capacity, especially in older adults. When the upper body collapses forward, it limits rib cage expansion and reduces oxygen intake.

Additionally, impaired breathing can trigger the sympathetic nervous system, increasing stress and heart rate over time.

Posture and Digestion

Surprisingly, posture can also impact digestion. Slouching after meals compresses abdominal organs, potentially slowing digestion and contributing to issues like acid reflux or bloating.

Gastroenterologists have long noted the connection between posture and GERD (gastroesophageal reflux disease). A 2014 study in The American Journal of Gastroenterology found that slouched sitting can worsen reflux symptoms, while upright posture can help mitigate them.

Long-Term Implications: From Mobility to Aging

Over time, consistently poor posture can lead to structural changes in the spine and joints. These changes can result in:

Decreased flexibility

Reduced balance (raising fall risk, especially in older adults)

Decreased bone density in some areas due to uneven pressure

Increased risk of joint degeneration (like osteoarthritis)

Aging adults with poor posture also show faster physical decline. A longitudinal study from Japan (2007) found that older adults with stooped posture had higher mortality rates and a greater risk of losing mobility.

Simple Steps to Improve Your Posture

Good news: Improving your posture doesn’t require expensive treatments. Start with small, mindful habits:

Ergonomic workspace: Adjust your chair, screen height, and keyboard placement.

Take breaks: Stand and stretch every 30–60 minutes if you sit for long periods.

Strengthen core muscles: Exercises like planks, bridges, and yoga help stabilize your spine.

Practice mindfulness: Body awareness through practices like Pilates or Alexander Technique can train better posture.

Use cues: Set reminders or use posture-correcting devices if needed.

Posture isn’t just about looking confident, it’s a foundational aspect of your health. From pain and mobility to breathing, digestion, and even mental clarity, posture plays a critical role. Understanding and improving your posture can lead to real, tangible benefits for your body and mind.

So next time you catch yourself slouching, take a deep breath, sit up tall, and remember: small changes in posture can lead to big changes in health.

Sources:

Peper, E., Lin, I.M., & Harvey, R. (2017). “Sitting posture makes a difference: Gender differences in upper body and head posture.” Biofeedback.

Wilkes, D., et al. (2015). “Sit up straight: posture affects stress responses.” Health Psychology.

Chun, Y.B., et al. (2020). “The relationship between posture and low back pain.” BMJ Open.

Hamaoui, A., Ghanim, L., & Zanone, P.G. (2016). “Postural misalignment reduces respiratory capacity.” Archives of Physical Medicine and Rehabilitation.

How Your Posture Affects Your Health: The Hidden Link You Shouldn’t Ignore Read More »

Waking Up with Neck Pain? Here’s Why—and How Chiropractic Care Can Help

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Waking Up with Neck Pain? Here’s Why—and How Chiropractic Care Can Help

Waking up with a stiff or painful neck can be a rough way to start the day. Whether it’s a dull ache, sharp pinch, or a restricted range of motion, morning neck pain is more than just a nuisance, it can affect your mood, productivity, and overall well-being.

If you’re dealing with neck pain when you get out of bed, you’re not alone. Millions of people experience it regularly, and fortunately, chiropractic care offers a proven, non-invasive solution. In this article, we’ll explore the leading causes of neck pain in the morning, and how chiropractors can help restore pain-free movement.

Why Does My Neck Hurt in the Morning?

Several factors can contribute to neck pain upon waking up. The causes are often cumulative and lifestyle-related—but some may surprise you.

1. Poor Sleeping Posture

One of the most common causes is your sleeping position. If your head and neck aren’t properly aligned with your spine, the muscles and joints in your neck can become strained.

Sleeping on your stomach twists your neck unnaturally for hours.

Too high or too flat pillows can misalign your cervical spine.

Unsupportive mattresses contribute to poor spinal alignment.

According to the National Sleep Foundation, side or back sleeping with proper head support is ideal for spinal health.

2. Pillow Problems

The wrong pillow can leave your neck unsupported throughout the night. Over time, this leads to micro-strain on the muscles and joints.

Memory foam or orthopedic pillows are generally recommended by chiropractors for optimal neck support.

Pillow height (loft) should match your sleeping position and shoulder width.

3. Cervical Disc Issues

If you have an underlying condition like degenerative disc disease, herniated discs, or cervical spondylosis, pressure on spinal nerves during the night can trigger pain in the morning.
These conditions become more common with age or repetitive strain, often going unnoticed until symptoms worsen.

4. Muscle Tension or Stress

High stress levels can lead to muscle tension, especially in the shoulders and neck. Clenching, tensing, or grinding your teeth at night (bruxism) can also contribute to morning stiffness.

5. Tech Neck (Forward Head Posture)

If you spend long hours looking down at a screen or phone, you might be developing what’s known as “tech neck.” This forward head posture can cause muscular imbalances that are worsened by sleep positions, making mornings particularly painful.

How Chiropractic Care Can Help Morning Neck Pain

Chiropractic care addresses both the symptoms and root causes of neck pain through manual therapy, spinal adjustments, and lifestyle recommendations.

1. Spinal Adjustments

Chiropractors perform gentle, targeted spinal manipulations to restore proper alignment of the cervical spine. This reduces nerve irritation, improves range of motion, and promotes healing.

A 2019 study published in The Spine Journal showed that chiropractic adjustments are effective in reducing both acute and chronic neck pain, with minimal risk.

2. Muscle and Soft Tissue Therapy

Many chiropractors use complementary therapies such as:

Trigger point therapy

Myofascial release

Dry needling or massage techniques

These approaches reduce muscle tension and improve blood flow to the affected areas, helping alleviate morning stiffness and soreness.

3. Posture and Ergonomic Coaching

Chiropractors assess your posture and recommend adjustments for:

Sleeping positions

Pillow and mattress selection

Desk setup and screen positioning

This helps prevent recurring neck pain by tackling lifestyle habits contributing to the issue.

4. Corrective Exercises

You may be prescribed gentle exercises to stretch tight muscles and strengthen weak ones, promoting long-term spinal stability and resilience.
Common exercises include:

Chin tucks

Cervical stretches

Shoulder blade pinches

These can be done at home and are tailored to your specific condition and pain level
.
5. Stress Management Support

Because stress is a major factor in muscular tension, chiropractors often recommend techniques such as breathing exercises, relaxation therapy, or referrals to other wellness professionals.

When to See a Chiropractor?

You should consider chiropractic care if:

-Neck pain lasts more than a few days

-You wake up with neck pain frequently

-You experience numbness, tingling, or weakness in the arms

-Pain is interfering with sleep, work, or daily life

Early intervention is key. Left untreated, neck pain can lead to compensatory problems and complaints in the shoulders, back, and even jaw.

Don’t Settle for Painful Mornings

Neck pain in the morning doesn’t have to be your “normal.” It’s often a sign that something—whether it’s your sleeping position, posture, or spinal alignment—is off balance. Chiropractic care offers a safe, natural, and effective path to relief.
If you’re ready to wake up refreshed and pain-free, A personalized treatment plan could be the reset your neck (and life) has been waiting for.

Sources:

Côté, P., et al. (2019). “Management of Neck Pain: Clinical Practice Guidelines.” The Spine Journal.

National Sleep Foundation. “Sleep Positions and Their Impact on Health.”

Cleveland Clinic. “Neck Pain: Symptoms, Causes, and Treatment.”

American Chiropractic Association. “The Benefits of Chiropractic Care for Neck Pain.”

Waking Up with Neck Pain? Here’s Why—and How Chiropractic Care Can Help Read More »

How Chiropractic Care Supports a Healthy Pregnancy

The Gentle Touch: How Chiropractic Care Supports Healthy Pregnancy

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The Gentle Touch: How Chiropractic Care Supports a Healthy Pregnancy

Pregnancy is a time of incredible change—physically, emotionally, and spiritually. As your body adapts to nurture new life, it may also encounter discomforts like back pain, pelvic pressure, or sciatica. While these changes are natural, they don’t have to be endured in silence. Increasingly, expectant mothers are turning to chiropractic care as a safe, holistic way to support their health and comfort throughout pregnancy.
In this blog, we’ll explore the common pregnancy complaints chiropractic care can help with, techniques used specifically for pregnant patients, and the many benefits of this gentle, non-invasive approach.

Why Consider Chiropractic Care During Pregnancy?

As your baby grows, your posture, center of gravity, and hormone levels all shift. This can place stress on your spine, pelvis, and surrounding muscles and ligaments. Chiropractic care focuses on maintaining proper alignment of the spine and pelvis, which can significantly ease physical strain and improve your overall comfort.

Common Complaints Chiropractic Care Can Help Relieve

Lower Back Pain

As your belly expands, your lumbar spine curves more deeply to compensate—often leading to lower back pain. Gentle spinal adjustments help restore alignment and alleviate pressure on sensitive nerves.

Pelvic Pain and Instability

The hormone relaxing softens joints and ligaments in preparation for childbirth, but it can also cause the pelvis to become unstable or misaligned. Chiropractic adjustments help ensure proper pelvic balance, which can reduce discomfort and support optimal fetal positioning.

Sciatica

Pressure on the sciatic nerve can cause shooting pain down the legs. Chiropractic care can relieve this pressure and help ease the inflammation causing sciatica.

Round Ligament Pain

The round ligaments, which support the uterus, stretch as your baby grows. Misalignment in the pelvis can increase strain on these ligaments, leading to sharp or aching pains. Chiropractic adjustments can reduce this tension.

Postural Changes

As your posture shifts, you may experience neck pain, headaches, or shoulder tension. Chiropractic care supports better posture and reduces the aches associated with these changes.

Chiropractic Techniques for Pregnancy

Chiropractors trained in prenatal care use specialized techniques to ensure the safety and comfort of both mother and baby:

The Webster Technique

A widely respected method that focuses on aligning the pelvis and reducing tension in the surrounding muscles and ligaments. This technique is often used to help create an optimal environment for the baby to move into the head-down position.

Drop Tables and Pregnancy Pillows

Special equipment allows pregnant women to lie comfortably on their stomachs without pressure on the belly.

Gentle, Low-Force Adjustments

Chiropractors use lighter pressure and techniques appropriate for each stage of pregnancy, ensuring safety and effectiveness.

Benefits Beyond Pain Relief

Chiropractic care during pregnancy is not just about relieving discomfort—it can also enhance your overall pregnancy experience:

Improved Pelvic Alignment

Proper pelvic alignment may contribute to a smoother labor and delivery by allowing the baby to move more easily through the birth canal.

Reduced Need for Interventions

Some studies suggest that chiropractic care may reduce the likelihood of interventions during labor, such as cesarean delivery.

Better Sleep and Energy

When your body is in balance and free from pain, you’re more likely to sleep better and feel more energized.

Support for Postpartum Recovery

Continued care after delivery can aid in your body’s healing process and help restore alignment after labor.

Is Chiropractic Care Safe During Pregnancy?

Yes—when performed by a chiropractor trained in prenatal care, chiropractic adjustments are generally considered safe and beneficial. Always consult with your OB/GYN or midwife before starting any new healthcare regimen.

Final Thoughts

Pregnancy is a journey unlike any other, filled with profound changes and moments of joy. While some discomforts are expected, you don’t have to accept them as the norm. Chiropractic care offers a natural, supportive way to help your body adapt gracefully, stay aligned, and prepare for the miracle of birth.
Whether you’re in your first trimester or nearing your due date, consider talking to a chiropractor experienced in prenatal care. A gentle adjustment might be just the thing to help you feel more balanced, more comfortable, and more ready for the beautiful road ahead.

The Gentle Touch: How Chiropractic Care Supports Healthy Pregnancy Read More »

De Mentale Voordelen van Chiropractische Zorg: Hoe Correcties de Geestelijke Gezondheid Kunnen Verbeteren

The Mental Benefits of Chiropractic Care: How Adjustments Can Improve Mental Health

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The Mental Benefits of Chiropractic Care: How Adjustments Can Improve Mental Health

When most people think of chiropractic care, they typically associate it with pain relief, spinal adjustments, or better mobility. However, chiropractic care has a profound impact on mental health, too. Through spinal adjustments and the alignment of the musculoskeletal system, chiropractors can help enhance brain function, improve mood, and even alleviate symptoms of anxiety and depression.

While physical health and mental health are often treated as separate entities, research and clinical observations are increasingly showing that the health of the spine and nervous system directly influences brain activity and mental well-being. In this blog, we will explore how chiropractic care can have a positive impact on mental health, backed by studies that highlight its effects on brain function, particularly changes in the frontal lobe

How Chiropractic Care Affects the Nervous System

The nervous system, which includes the brain, spinal cord, and peripheral nerves, controls every aspect of your body. When the spine is misaligned, it can interfere with the nervous system’s ability to communicate effectively. These misalignments, known as subluxations, can cause disruptions in brain function and overall body health. Chiropractic care seeks to correct these misalignments, restoring proper communication between the brain and the body, which in turn can have a significant impact on mental health.

By ensuring proper spinal alignment, chiropractic adjustments help optimize nervous system function, which can influence mood regulation, cognitive performance, and emotional well-being.

Mental Health Benefits of Chiropractic Care

1. Reduced Anxiety and Stress

One of the most immediate benefits many people experience from chiropractic care is a reduction in stress and anxiety. The body and brain are inextricably linked, and when the spine is misaligned, it can contribute to physical tension and stress. Chronic stress can also affect the brain, leading to higher levels of cortisol (the stress hormone), which negatively impacts mood and mental clarity.

Chiropractic adjustments help reduce the physical tension in the body, particularly in the muscles surrounding the spine. By improving spinal alignment, chiropractors can also help lower cortisol levels and promote relaxation, leading to a more balanced mood and a reduction in anxiety symptoms.

2. Improved Mood and Emotional Regulation

The act of adjusting the spine does more than just improve physical function—it also stimulates the brain’s ability to regulate emotions. Research suggests that chiropractic care can help release endorphins, the “feel-good” hormones, which naturally improve mood and emotional well-being.

By aligning the spine and ensuring proper nervous system function, chiropractic adjustments can help balance the body’s response to stress, leading to less emotional reactivity and a more stable mood.

3. Enhanced Cognitive Function and Mental Clarity

Chiropractic care is not just about relieving pain—it’s also about supporting brain health. Studies have shown that spinal adjustments can positively influence brain activity, particularly in the frontal lobe, which is responsible for decision-making, memory, and emotional regulation.

Research published in the Journal of Vertebral Subluxation Research revealed that chiropractic adjustments may have a measurable impact on brain function. One particular study highlighted how spinal adjustments can lead to changes in the functioning of the frontal lobe. These adjustments were associated with improvements in cognitive function, increased brain activity, and even changes in behavior.

The Impact of Chiropractic Care on the Frontal Lobe

The frontal lobe is a critical part of the brain that plays a significant role in high-level cognitive functions such as reasoning, planning, problem-solving, and emotional regulation. Misalignments in the spine can disrupt communication between the brain and the body, which may affect the frontal lobe’s ability to function optimally.

A study conducted by Dr. C. K. L. Chou and published in the Journal of Manipulative and Physiological Therapeutics examined the effects of spinal manipulation on brain function, specifically the frontal lobe. The study found that chiropractic adjustments led to increased activity in the frontal lobe, resulting in enhanced cognitive performance and emotional regulation.

This suggests that spinal adjustments can stimulate areas of the brain that are critical for mental functioning. Whether it’s improving concentration, boosting memory, or enhancing decision-making, chiropractic care may help optimize brain health and cognitive performance.

4. Alleviating Symptoms of Depression

Depression is one of the most common mental health issues affecting people worldwide. While depression is often treated with medication, chiropractic care offers a drug-free alternative for managing depressive symptoms. Research indicates that spinal manipulation can positively influence the brain’s chemistry, helping to balance neurotransmitters like serotonin and dopamine, which play a key role in regulating mood and emotional well-being.

A study published in The Journal of Upper Cervical Chiropractic Research looked at the impact of chiropractic care on individuals suffering from depression. The findings suggested that chiropractic adjustments may help improve the mood and alleviate depressive symptoms by enhancing spinal function and stimulating the brain’s emotional centers.

5. Improved Sleep Quality

The link between chiropractic care and improved sleep is another key mental health benefit. Poor sleep can exacerbate mental health issues, leading to increased anxiety, depression, and cognitive impairment. Chiropractic care promotes relaxation and reduces physical discomfort, which can lead to better sleep quality.

When the spine is aligned properly, the nervous system operates more efficiently, helping to reduce stress and improve sleep patterns. This, in turn, allows for better brain function and emotional regulation, creating a positive cycle of improved mental health.

The Role of Chiropractic Care in Holistic Mental Health Treatment

Chiropractic care can be an integral part of a holistic approach to mental health. When combined with other treatments like therapy, nutrition, and exercise, chiropractic adjustments can offer a comprehensive solution for managing and improving mental well-being. Chiropractic care doesn’t just address the body—it helps optimize the connection between the body and the brain, which is crucial for mental health.

Conclusion: Chiropractic Care as a Path to Better Mental Health

The impact of chiropractic care on mental health is often underestimated. By addressing spinal misalignments and ensuring proper nervous system function, chiropractic care can have a profound influence on the brain, emotional regulation, and overall mental well-being. Studies have shown that spinal adjustments can lead to positive changes in brain function, particularly in areas like the frontal lobe, which is responsible for cognitive abilities and emotional processing.

Whether you’re dealing with stress, anxiety, depression, or just want to improve your mental clarity and focus, chiropractic care offers a holistic, drug-free approach that can make a meaningful difference. By promoting optimal nervous system function, chiropractic care provides an important tool for enhancing mental health and living a more balanced, fulfilling life.

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Chiropractic Care for the Elderly: Unlocking the Benefits of Aging with Vitality

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Chiropractic Care for the Elderly: Unlocking the Benefits of Aging with Vitality

Benefits of Chiropractic Care for the Elderly

Pain Relief Without Medication

Chronic pain is one of the most common complaints among older adults, with conditions like arthritis, back pain, and joint stiffness becoming prevalent with age. Instead of relying solely on pain medications, which can come with side effects and long-term risks, many seniors find relief through chiropractic adjustments.

Chiropractors work to realign the spine and joints, reducing pressure on nerves and tissues. This can alleviate pain caused by musculoskeletal issues such as herniated discs, sciatica, or degenerative disc disease. Chiropractic care helps manage pain in a non-invasive and drug-free way, reducing the need for painkillers and offering long-term relief.

Improved Mobility and Flexibility

As people age, their joints and muscles can lose flexibility, leading to a decrease in mobility and difficulty performing daily tasks. Chiropractic care helps maintain or even improve joint mobility, which is vital for maintaining independence in older age.

By realigning the spine and addressing any restrictions in movement, chiropractors help increase range of motion and reduce stiffness in the body. This can allow elderly individuals to move more freely, making activities like walking, bending, or stretching easier and more comfortable.

Enhanced Posture

Many seniors experience a decline in posture over time due to muscle weakness, spinal misalignments, or conditions like osteoporosis. Poor posture can lead to back and neck pain, reduced lung capacity, and overall discomfort. Chiropractic care focuses on spinal health, which directly influences posture.

By performing spinal adjustments and providing posture correction exercises, chiropractors can help elderly patients improve their posture. This not only helps reduce pain but also boosts energy levels and reduces strain on the body’s muscles and joints. Better posture can even enhance breathing and digestion, further improving overall health.

Reduced Risk of Falls

Falls are a significant concern for elderly individuals, as they can lead to serious injuries such as fractures or head trauma. Chiropractic care can reduce the risk of falls by improving balance, coordination, and muscle strength.

Spinal adjustments help ensure that the nervous system is functioning properly, allowing for better communication between the brain and muscles. This enhanced coordination improves an individual’s ability to maintain balance and stability, reducing the likelihood of falls. Additionally, chiropractic care can help with joint mobility and flexibility, which are important for maintaining safe and controlled movement.

Alleviating Headaches and Migraines

Headaches, including tension headaches and migraines, become more common as people age. These conditions can be debilitating, affecting an elderly person’s quality of life and ability to perform everyday activities. Chiropractic care can provide relief by addressing the underlying musculoskeletal issues contributing to headaches.

Chiropractors often perform spinal adjustments to relieve tension in the neck, shoulders, and upper back—areas commonly associated with headaches. By restoring proper alignment to the cervical spine, chiropractic care can reduce the frequency and intensity of headaches and improve overall comfort.

Supporting Digestive Health

The digestive system is closely linked to the nervous system, which is housed within the spine. Misalignments in the spine can interfere with nerve function, potentially leading to digestive issues such as constipation, bloating, or indigestion.

Chiropractic adjustments can help improve spinal alignment, which in turn enhances nervous system function and promotes better digestive health. By restoring proper alignment to the spine, chiropractic care can help regulate digestive processes, reducing discomfort and improving overall gut health.

Improved Circulation and Blood Flow

As we age, blood circulation can become less efficient, contributing to issues like cold extremities, varicose veins, and overall fatigue. Chiropractic care supports better blood circulation by reducing nerve interference, improving spinal health, and promoting overall vascular health.

Through spinal adjustments, chiropractic care helps improve blood flow to various parts of the body, ensuring that organs and tissues receive the oxygen and nutrients they need to function optimally. Enhanced circulation can lead to increased energy, better skin health, and improved healing processes.

Preventive Care for Healthy Aging

Chiropractic care isn’t just about treating existing problems—it can also be a valuable tool for maintaining health and preventing future issues. Regular chiropractic visits help detect misalignments and imbalances early, allowing for prompt intervention before they develop into more serious health concerns. This proactive approach to healthcare helps seniors maintain their health and vitality as they age.

Regular adjustments can help keep the spine and nervous system functioning optimally, support joint health, and prevent musculoskeletal problems from worsening. By taking a preventive approach to chiropractic care, seniors can age more gracefully and maintain a higher quality of life.

What to Expect from Chiropractic Care for the Elderly

If you’re considering chiropractic care for yourself or a loved one, it’s important to choose a chiropractor who specializes in elderly patients. A skilled chiropractor will take a comprehensive health history, assess any specific concerns, and tailor treatment to suit individual needs.

Chiropractic treatments for elderly patients are typically gentle and low-force. Chiropractors may use various techniques, including manual adjustments, gentle mobilization, and soft tissue therapy. The goal is always to provide comfort, improve function, and promote well-being without causing discomfort or harm.

Conclusion

Chiropractic care offers numerous benefits for elderly individuals, from pain relief and improved mobility to enhanced posture and a reduced risk of falls. By addressing musculoskeletal issues and promoting overall spinal health, chiropractic care can help seniors stay active, independent, and free from discomfort. Whether you’re managing chronic pain or looking for ways to enhance your overall well-being, chiropractic care can play a key role in healthy aging.

As with any healthcare approach, it’s important to consult with a trusted healthcare provider before beginning chiropractic treatment. If you’re looking for a non-invasive, drug-free way to maintain your health and vitality, chiropractic care could be the answer to aging with grace and energy.

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Chiropractic Care for Babies: Is It Beneficial? When should I take my baby to the Chiropractor?

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Chiropractic Care for Babies: Is It Beneficial? When should I take my baby to the Chiropractor?

As parents, we want the best for our little ones — from the food they eat to the care they receive. When it comes to their health, many are now turning to holistic approaches, including chiropractic care. But how does chiropractic care fit into the lives of infants, and is it safe for babies? In this blog, we will explore the benefits and concerns surrounding chiropractic care for babies, helping parents make informed decisions about their child’s well-being.

What is Chiropractic Care?

Chiropractic care focuses on the alignment of the spine and musculoskeletal system to improve overall health. Chiropractors use hands-on spinal manipulation and other techniques to alleviate discomfort, promote healing, and support the body’s natural function. Although chiropractic care is often associated with adults, many parents are now seeking treatment for their babies. The idea is that a baby’s spine and nervous system can benefit from gentle adjustments, which may have a positive impact on their development and their health as they grow.

Is Chiropractic Care Safe for Babies?

The techniques used on infants are very different from those used on adults. Chiropractors who work with children are specifically trained to apply gentle, low-force adjustments. The goal is to ensure that the baby’s spine is properly aligned without causing harm. Most chiropractic treatments for babies involve the chiropractor’s hands applying minimal pressure, which is much lighter than what would be used on an adult.

In fact, studies have shown that chiropractic care for infants is generally well-tolerated and often has positive outcomes.

Potential Benefits of Chiropractic Care for Babies

Improved Sleep

One of the most common reasons parents seek chiropractic care for their babies is sleep issues. Babies with misalignments in their spine may experience discomfort or tension, which can disrupt their sleep patterns. Chiropractic adjustments can help reduce discomfort, leading to better sleep for both the baby and parents.

Alleviating Colic and Gas

Colic is a condition that causes excessive crying in infants and is often linked to digestive issues. Chiropractic care may help by improving spinal alignment, which can enhance nervous system function and ease digestive discomfort. Many parents report a reduction in their baby’s crying spells and improved digestion after chiropractic care.

Supporting Developmental Milestones

From rolling over to sitting up, crawling, and walking, babies hit several important developmental milestones in their first year. Misalignments in the spine can sometimes interfere with a baby’s motor skills development. Chiropractic care may help correct these misalignments, allowing for smoother progression through these milestones.

Reducing Tension and Muscle Tightness

Birth can be a traumatic experience for babies, sometimes leading to muscle tightness or strain, especially in the neck and shoulders. Gentle chiropractic adjustments can help release this tension, easing any discomfort or stiffness the baby may be feeling.

Enhancing Immune Function

The spine and nervous system play a significant role in supporting the body’s immune system. By aligning the spine properly, chiropractic care can help ensure that the nervous system functions optimally, which may contribute to better overall health and immune response.

Conditions Treated with Chiropractic Care for Babies

While chiropractic care is not a cure for all ailments, it may help babies with certain conditions, including:

Torticollis: A condition where a baby’s neck muscles are tight, causing the head to tilt to one side.
Plagiocephaly: Flat spots on a baby’s head caused by prolonged pressure on one part of the skull.
Ear infections: Chiropractors may help by improving nerve function and lymphatic drainage, which may reduce the frequency of ear infections in some babies.
Breech birth: Some chiropractors practice a technique called the Webster Technique, which may encourage the baby to turn into the correct position before birth.

What to Expect During a Chiropractic Session for Your Baby

If you’re considering chiropractic care for your baby, it’s helpful to know what to expect during a visit:

Initial Consultation: The chiropractor will ask questions about your baby’s birth history, development, and any specific concerns you have. They may also conduct a physical exam and perform a gentle adjustment.

Gentle Adjustments: The chiropractor will use very light, gentle touch on the baby’s spine. Adjustments are tailored to the infant’s size, age, and condition, ensuring they are safe and effective.

Duration: Sessions are typically short — often lasting only 10 to 15 minutes — as babies have limited attention spans and can become fussy if treatments go too long.

Conclusion

Chiropractic care for babies can offer a gentle and holistic approach to addressing certain health concerns and promoting overall well-being. Whether your baby is dealing with sleep problems, colic, or muscle tightness, chiropractic adjustments could provide relief in a safe and non-invasive way. Always ensure that the chiropractor is trained in pediatric care, and consult with your pediatrician before starting any new treatment. With the right approach, chiropractic care can be a valuable tool in supporting your baby’s health and development.

Remember, every baby is different, and it’s important to trust your instincts as a parent when making decisions about your child’s care.

Chiropractic Care for Babies: Is It Beneficial? When should I take my baby to the Chiropractor? Read More »

Tips to Stay Healthy During Winter

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Tips to Stay Healthy During Winter

Winter can present some unique challenges to your health, but with a little extra care, you can stay strong, healthy, and energized through the colder months. Here are some tips to help you thrive:

Stay Active: Even when it’s chilly outside, it’s essential to keep your body moving. Regular physical activity helps keep your muscles strong, supports your immune system, and boosts your mood. If outdoor exercise isn’t appealing, consider indoor options like yoga, stretching, or light strength training to stay active.

Practice Good Posture: With more time spent indoors, especially sitting at desks or in front of screens, it’s easy to develop poor posture. This can strain your spine and muscles, leading to discomfort. Be mindful of your posture and take breaks to stretch and move throughout the day.

Boost Your Immune System: The winter months also bring flu season, so strengthening your immune system is key. A well-balanced diet, plenty of rest, and regular chiropractic care can all support your body’s defenses.

Chiropractic Care and Your Immune System

Did you know that regular chiropractic care may help strengthen your immune system? Several studies have shown that spinal adjustments can enhance immune function, helping your body better fight off illness.

A 1991 study published in the “Journal of Manipulative and Physiological Therapeutics” showed that chiropractic adjustments can improve immune system function by increasing white blood cell count, a crucial part of your immune response.
A 2007 study in the “Journal of Alternative and Complementary Medicine” found that chiropractic adjustments can stimulate T-cells, which are essential for defending your body against pathogens. This suggests chiropractic care can have a positive effect on immune response.
A 2011 study published in “Spine Journal” indicated that spinal manipulation can reduce inflammation and improve healing by enhancing immune system function. A healthy immune system is vital during winter when colds and flu are more prevalent.
By maintaining spinal alignment, chiropractic care supports your nervous system, which plays a direct role in regulating your immune system. Healthy communication between your brain and body ensures that your immune system functions optimally, helping you stay healthy throughout the winter months.

Nutrition: Eating a balanced diet rich in vitamins and minerals is key to supporting your immune system during the winter. Foods high in vitamin C, such as citrus fruits, strawberries, and bell peppers, can help enhance immune function. Additionally, foods like leafy greens, nuts, seeds, and lean proteins provide essential nutrients to help your body recover from illness and maintain optimal health. Staying hydrated is also essential, as dehydration can weaken your immune system, so drink plenty of water throughout the day.

Ventilation and Fresh Air: During the colder months, we tend to spend more time indoors, which can lead to poor air quality. Ensure that your living spaces are well-ventilated by opening windows or using air purifiers to improve indoor air quality. Fresh air helps reduce the buildup of germs and allergens, promoting better respiratory health and helping you feel more energized.

Hygiene: Good hygiene practices are particularly important during flu season. Regular handwashing with soap and water can significantly reduce the spread of germs. Disinfect commonly touched surfaces in your home and workspace, and make sure to cover your mouth and nose when coughing or sneezing to avoid spreading illness. Keeping your body and environment clean helps reduce the risk of infections and supports overall wellness.

Get Enough Sleep: Cold and shorter days often mean people spend more time indoors, which can disrupt your sleep patterns. Prioritize quality sleep to help your body rest and recharge. A well-rested body is better equipped to fend off illness and recover from physical strain. Check out our book in the lending library (WHY WE SLEEP by Matthew Walker) to find out more about how influential sleep is on your overall health and immune system!

By incorporating these simple but effective strategies into your winter routine, you can help your body stay strong and resilient through the season. Nutrition, regular exercise, proper hygiene, fresh air, and chiropractic care all play important roles in maintaining your health, supporting your immune system, and enhancing your overall wellness.

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How Chiropractic Care Can Help You Achieve Your Health Goals in 2025

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How Chiropractic Care Can Help You Achieve Your Health Goals in 2025

As we enter 2025, many of us set goals to improve our health—whether that’s getting in shape, managing stress, or boosting energy. Chiropractic care offers a natural, effective way to support these resolutions and optimise your overall well-being. Here’s how chiropractic can help you achieve your health goals this year:

1. Align Your Spine, Align Your Health

The spine is central to your nervous system, and misalignments (subluxations) can cause pain, fatigue, and decreased mobility. Chiropractic adjustments help improve the mobility and function of your spine, supporting better nervous system function and overall health.
How this helps your goals:
Boosts energy and enhances body function.
Improves posture, decreases tension and reduces strain.
Relieves pain from injuries by promoting healing, improved function of the nervous system and negate the effects of a sedentary lifestyles.

2. Support Your Fitness Goals

Starting a new fitness routine? Chiropractic care helps prevent injuries and supports faster recovery by ensuring your muscles, ligaments, and joints are functioning optimally.
How this helps your goals:
Prevents injury and keeps you on track to achieving your fitness goals.
Speeds up recovery to maintain consistency.
Improves range of motion , better balance and coordination for better performance.

3. Reduce Stress and Improve Mental Clarity

After the holiday hustle, stress can take a toll. Chiropractic care reduces tension, supports your nervous system, and helps you manage stress more effectively.
How this helps your goals:
Promotes relaxation by helping regulate the autonomic nervous system and reduces muscle tension.
Improves focus and mental clarity. 90% of stimulation to the brain comes from movement of the spine.
Enhances sleep by reducing discomfort.

4. Enhance Posture and Boost Confidence

Poor posture can lead to pain, fatigue, and even decreased lung capacity. Chiropractic care addresses misalignments and teaches posture-improving exercises.
How this helps your goals:
Boosts appearance and confidence with better posture.
Reduces pain related to poor postures like slouching or a sway back.
Supports overall health with improved circulation, breathing and improved movement the likelihood of being active is much higher. Exercise also allows us to feel a sense of accomplishment and improves confidence.

5. Holistic Health for Lasting Change

Chiropractic care isn’t just about pain relief—it’s a long-term approach to overall wellness. Chiropractors focus on the root causes of discomfort and help you develop a comprehensive health plan that includes fitness, nutrition, and lifestyle changes.
How this helps your goals:
Supports long-term wellness and progress.
Prevents future health issues and improves vitality.
Provides personalised care for your unique needs.

Start the Year Strong with Chiropractic Care

Chiropractic care is an essential tool for achieving your 2025 health goals. Whether you’re looking to increase energy, relieve pain, or improve fitness, chiropractic care can guide you every step of the way.
Make 2025 the year you prioritise your health. Schedule a chiropractic appointment today and take the first step toward a healthier, happier you! Click here to book your appointment today.

How Chiropractic Care Can Help You Achieve Your Health Goals in 2025 Read More »

Essential Vitamins and Minerals: what you need and how to get it

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Essential Vitamins and Minerals: what you need and how to get it

We often hear the term “essential” vitamins and minerals thrown around but what are they and how do we get them?

Essential vitamins and minerals are just that, essential for us being able to live. Our body can’t produce these vitamins and minerals on its own, so we have to get all 29 of them from our diet.

Essential nutrients fall into a category known as “micronutrients. From supporting your metabolism to regulating your heartbeat, your body relies on micronutrients as essential building blocks for nearly every vital task that keeps you healthy.

How Micronutrients Keep You Thriving

Maintaining adequate micronutrient levels isn’t just about preventing deficiencies or “hitting the minimums”—it’s about optimising your intake for a longer, more vibrant life.

Here are some of the key functions that vitamins and minerals are involved in to keep your body functioning well:

► Energy Production and Metabolism

Vitamins like B1, B2, B3, and B6, along with minerals such as magnesium, act as cofactors in biochemical reactions that convert food into energy. They help fuel your body’s metabolism, ensuring you have the energy to get through the day.

► Nervous System Support

B vitamins and magnesium (and also omega-3 fatty acids, an essential kind of fat) are essential for the proper functioning of your nervous system. They help in the synthesis of neurotransmitters, regulate nerve transmission and support brain health, all of which are crucial for maintaining mental clarity and emotional balance.

► Immune Function

Vitamins like C and D, along with minerals such as zinc and selenium, play vital roles in strengthening your immune system. They help protect against infections, reduce inflammation and support the body’s ability to heal.

► Hormonal Balance

Micronutrients like iodine, zinc and magnesium are key players in hormone production and regulation. They help balance thyroid function, manage stress hormones like cortisol and support reproductive health.

► Bone Health

Calcium, phosphorus and vitamin D are critical for maintaining strong bones and teeth. These nutrients work together to ensure proper bone formation, density and resilience against fractures.

► Antioxidant Defence

Vitamins A, C and E, along with selenium, protect your cells from oxidative damage by neutralising free radicals. This defence is essential for preventing chronic diseases and slowing the aging process.

► Blood Health

Iron, vitamin B12 and folate are crucial for the production of red blood cells and the transportation of oxygen throughout your body. These nutrients help prevent anaemia and ensure your cells get the oxygen they need to function optimally.

How to Optimise Your Micronutrient Intake

Below is a list of all the essential vitamins and minerals, their food sources and the recommended dietary allowance (RDA) or adequate intake (AI) for adults 19 years or older.

What exactly do the Recommended Dietary Allowance (RDA) and Adequate Intake (AI) mean?

These guidelines help determine how much of each nutrient you should consume to avoid deficiency-related diseases but they don’t provide an optimal intake for peak health.

Recommended Dietary Allowance (RDA): The RDA is the average daily level of nutrient intake that’s sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in a particular life stage and gender group. It’s based on scientific research and is meant to cover the needs of the majority of the population.
Adequate Intake (AI): The AI is established when there isn’t enough evidence to develop an RDA. It’s the recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people. AI is used as a guideline when an RDA cannot be determined, and it provides a target for nutrient intake that is assumed to ensure nutritional adequacy.

Essential Vitamins

Vitamins are organic compounds that are crucial for maintaining your health and there are 13 vitamins that are considered essential for your body’s normal functioning. These essential vitamins are divided into two categories based on how they are absorbed and stored in the body:

Fat-soluble vitamins: These vitamins (A, D, E, and K) are stored in the body’s fatty tissues and liver. They can remain in your body for longer periods and your body can draw on these stores when needed.

Water-soluble vitamins: These include the eight B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C. Water-soluble vitamins are not stored in large amounts and need to be replenished regularly through your diet, as excess amounts are excreted through urine.

Each of these essential vitamins plays a unique role in supporting your body’s growth, development and overall health. While some vitamins, like vitamin D, can be synthesised by your body under certain conditions, others must be obtained entirely through your diet or supplements.

Type	Function	Source	RDA/AI
Vitamin A	Essential for vision, immune function, cognitive function and skin health. Supports cell growth and differentiation, regulates gene expression and influences thyroid hormone metabolism.	Carrots, sweet potatoes, spinach and liver	RDA: 900 mcg/day (men), 700 mcg/day (women)
Vitamin C	Involved in collagen synthesis, antioxidant protection and immune function. Enhances iron absorption, supports mitochondrial function and reduces oxidative stress. May influence neurotransmitter synthesis and cognitive function.	Citrus fruits, berries, bell peppers and broccoli	RDA: 90 mg/day (men), 75 mg/day (women)
Vitamin D	Facilitates calcium absorption, bone growth and immune function. Modulates cell growth, neuromuscular function and regulates cell cycle and differentiation. Linked to seasonal affective disorder (SAD) and depression.	Sunlight exposure, fatty fish, fortified dairy products and egg yolks	RDA: 600 IU/day (ages 1-70), 800 IU/day (ages 70+)
Vitamin E	Acts as an antioxidant, protecting cell membranes from oxidative damage and supports immune function. Maintains mitochondrial integrity and reduces oxidative stress.	Nuts, seeds, spinach and vegetable oils	RDA: 15 mg/day
Vitamin K	Essential for blood clotting and bone metabolism, supports protein synthesis involved in blood coagulation and indirectly supports cognitive function through blood health.	Leafy green vegetables, broccoli and Brussels sprouts	AI: 120 mcg/day (men), 90 mcg/day (women)
Vitamin B1 (Thiamine)	Involved in carbohydrate metabolism and nerve function. It’s crucial for converting nutrients into energy and supporting neural health.	Pork, whole grains, legumes, sunflower seeds and fish	RDA:1.2 mg/day (men), 1.1 mg/day (women)
Vitamin B2 (Riboflavin)	Supports energy production, cell function, and fat metabolism. It’s also essential for converting food into ATP.	Dairy products, eggs, lean meats, green leafy vegetables, almonds and mushrooms	RDA: 1.3 mg/day (men), 1.1 mg/day (women)
Vitamin B3 (Niacin)	Participates in DNA repair, stress responses and metabolic processes. It helps convert nutrients into energy and aids in cholesterol management.	Poultry, fish, lean meats, peanuts and whole grains	RDA: 16 mg/day (men), 14 mg/day (women)
Vitamin B5 (Pantothenic Acid)	Vital for synthesizing coenzyme A, which is important for fatty acid metabolism and energy production.	Avocados, broccoli, mushrooms, whole grains and sweet potatoes	AI: 5 mg/day
Vitamin B6 (Pyridoxine)	Crucial for amino acid metabolism, neurotransmitter synthesis and hemoglobin production. It supports cognitive development and immune function.	Poultry, fish, potatoes, bananas and chickpeas	RDA: 1.3-1.7 mg/day
Vitamin B7 (Biotin)	Involved in carbohydrate, fat and protein metabolism. It supports healthy skin, hair and nails.	Egg yolks, nuts and seeds, salmon, avocados and whole grains	AI: 30 mcg/day
Vitamin B9 (Folate)	Folate is important for DNA synthesis and repair, cell division and red blood cell formation. It supports fetal development and neural tube formation, is crucial for nucleotide synthesis and repair, and deficiency is linked to depression and cognitive decline.	Leafy green vegetables, legumes, asparagus, oranges and other citrus fruits and beets	RDA: 400 mcg/day
Vitamin B12 (Cobalamin)	Important for nerve tissue health, brain function and red blood cell production. It supports DNA synthesis and helps prevent anemia.	Fish, meat, poultry, dairy products and eggs	RDA: 2.4 mcg/day

Essential Minerals

There are 16 essential minerals divided into 7 macro-minerals (calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur) and 9 trace minerals (iron, manganese, copper, iodine, zinc, cobalt, selenium, molybdenum and chromium).

You’ll note that many of these minerals are described as “cofactors.” Cofactors are molecules that help your body’s processes work properly, like turning food into energy or building new cells. (Note: there are three types of magnesium because, if you supplement, you’ll want to choose the form that best serves your needs.)

Type	Function	Source	RDA/AI
Calcium	Integral for bone and teeth structure, muscle contraction, neurotransmitter release and blood clotting. Acts as a secondary messenger in signal transduction pathways.	Dairy products, leafy green vegetables, fortified plant-based milks, almonds and sardines	RDA: 1,000 mg/day (ages 19-50), 1,200 mg/day (ages 51+)
Iron	Essential for oxygen transport and storage, ATP production, immune function and cognitive development. Linked to fatigue and cognitive impairments when deficient.	Red meat, poultry, fish, lentils, beans, spinach and fortified cereals	RDA: 8 mg/day (men), 18 mg/day (women)
Magnesium	Cofactor for over 300 enzymatic reactions, supporting muscle and nerve function, blood glucose control and protein synthesis. Stabilizes ATP and is necessary for DNA and RNA synthesis.	Pumpkin seeds, almonds, spinach and dark chocolate	RDA: 400-420 mg/day (men), 310-320 mg/day (women)
Magnesium Citrate	If you have constipation and need some relief, this form of magnesium has a laxative effect and can help get your bowels moving.
Magnesium Glycinate	This form of magnesium is most widely used and comes without a laxative effect. It can help reduce the risk of cardiovascular disease and osteoporosis and also works well for those suffering from depression, anxiety, insomnia and high blood pressure.
Magnesium L-threonate	Early animal research suggests this form can help overall brain health—including the potential to improve memory and learning—and is also a good choice for sleep issues.
Potassium	Regulates fluid balance, muscle contractions and nerve signals. Maintains heart and kidney function, involved in mitochondrial function and ATP production.	Bananas, oranges, potatoes, spinach and avocados	AI: 3,400 mg/day (men), 2,600 mg/day (women)
Zinc	Supports immune function, wound healing, DNA synthesis and cell division. Essential for taste and smell, acts as an antioxidant and is linked to cognitive function and neurotransmitter regulation.	Meat, shellfish, legumes, seeds, nuts and dairy	RDA: 11 mg/day (men), 8 mg/day (women)
Selenium	Vital for antioxidant defense, thyroid hormone metabolism and immune function. Plays a role in DNA synthesis, supports reproductive health and may reduce the risk of certain cancers.	Brazil nuts, seafood, meats, eggs, whole grains and dairy products	RDA: 55 mcg/day
Iodine	Essential for the synthesis of thyroid hormones that regulate metabolism, growth and development, critical for proper neurological function.	Iodized salt, seafood, dairy products, eggs and seaweed	RDA: 150 mcg/day
Copper	Involved in iron metabolism, formation of hemoglobin and red blood cells, synthesis of connective tissue, neurotransmitters and melanin. Acts as a cofactor for several enzymes involved in energy production.	Shellfish, whole grains, nuts, seeds, legumes and chocolate	RDA: 900 mcg/day
Sulfur	Component of amino acids methionine and cysteine, which are essential for protein synthesis. It’s also part of vitamins such as thiamine and biotin and plays a role in the synthesis of glutathione, a major antioxidant. Sulfur is crucial for detoxification processes in the liver and helps maintain the structure of proteins and enzymes.	Protein-rich foods such as meat, fish, eggs, legumes and nuts	No established RDA/AI, generally obtained through dietary proteins
Sodium	Essential for maintaining fluid balance, nerve transmission, and muscle function. It regulates blood pressure and blood volume and is involved in the active transport of nutrients and other substances across cell membranes. Sodium is crucial for proper electrical signalling in the nervous system and for muscle contractions.	Salt, seafood, and certain vegetables	AI: 1,500 mg/day
Chromium	Enhances the action of insulin, a hormone critical for the metabolism and storage of carbohydrates, fats and proteins. It plays a role in regulating blood sugar levels by improving insulin sensitivity. Chromium is important for energy production and may influence lipid metabolism and body weight management.	Broccoli, grape juice, whole grains, meat and brewer’s yeast.	AI: 35 mcg/day (men), 25 mcg/day (women)
Manganese	Cofactor for several enzymes involved in metabolism, bone formation and antioxidant function. It’s essential for the metabolism of carbohydrates, amino acids, and cholesterol. Manganese also plays a role in the synthesis of connective tissue and in the functioning of the immune system and brain.	Whole grains, nuts, leafy green vegetables, tea and certain fruits like pineapple	AI: 2.3 mg/day (men), 1.8 mg/day (women)
Molybdenum	Cofactor for enzymes involved in the metabolism of sulphur-containing amino acids and the detoxification of harmful compounds such as sulphites. It’s essential for the breakdown of drugs and toxins in the liver and helps in the conversion of purines to uric acid, aiding in nitrogen metabolism.	Legumes, grains, nuts and certain vegetables like leafy greens.	RDA: 45 mcg/day

Reference: Mark Hyndman

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