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Health

Creating a Manageable Daily Meditation Practice

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By Guest Blogger Julie Euseppi, Euseppi Mind Body

 

There are many benefits to sustaining a regular mediation practice- decreased stress, increased focus, improved sleep, increased self-control, improvements in blood pressure, metabolism, and heart rate. With all of these benefits, it can still feel daunting.

Beginning a meditation practice does not have to be daunting nor does it have to be time consuming. A study from Waterloo University found just 10 minutes of mediation can help anxious people have better focus. Just 10 minutes was particularly effective if you tend to have repetitive, anxious thoughts, which I would venture to guess we all do with the pandemic, the changes and uncertainty the virus has brought with it.

Think of starting a meditation practice as if you are teaching a child to brush their teeth. In this case you are learning to floss the mind of worry. This attitude helps you to conceptualize the daily need for daily mental health.

Our inner child and monkey mind is quite resistant to even a 10-minute practice so we want to reinforce and build skill over time. We are rewiring our brains and laying down new neural pathways, that takes time and patience. So, start out small, very small with a 2-minute practice and build one minute each day.  Just think in 9 days you will have achieved 10-minutes! Yay!

In order build a platform for success, set a time each day often morning or evening is best. I set a reminder on my phone that goes off at the same time each day. Now what to focus on?  Well it just so happens that we have our own natural metronome. It is our breath. We can focus on the inhalation and the exhalation. How the breath fills the body on the inhalation and how the body condenses on the exhalation. Noticing how it travels through the body and the path it takes. We sense the coolness of air as it enters the nostrils even following the coolness down the nasal pathways and the warmth as it exits. When my mind wanders and I am down some rabbit hole, I can always just turn back to my breath. Every time I wake up from my mind wandering and I turn back, I have been successful in refocusing and I am right back to the present moment.

Remember learning meditation is about building the muscle of focus and attention, release the goal of stillness, we are learning to return to our practice and that building the muscle of remaining present.

Try it for 1 week and then build your practice to 2 weeks, and then to 21 days, and pretty soon you will have set into motion like brushing your teeth a daily practice of meditation. You can take it past 10 minutes or just keep it there. Remember you get the same benefits per the study. If you fall off the boat start again with 2 minutes and build again.

Like any habit we are trying to change or implement, it is made easier with the support of others, so get the whole family involved! Or create a meditation challenge with a friend or friends. Start today and let me know how it goes!

Julie Euseppi LCSW

Euseppi Mind Body

Julie Euseppi, LCSW, trauma, yoga, meditation, therapy

Julie Euseppi, LCSW

 

 

 

 

 

 

 

 

 

frisco sports chiropractor

COVID-19 and FightDoc

By | Chiropractic, Health | No Comments

Chiropractic physicians are considered “essential” care during this time of social distancing. Our office will be open during limited office hours. Please know that your health and wellness has always been our priority. The Zuber Crew is taking all the necessary precautions:

• Completely sanitizing between patients
• Spreading out appointments so there is little to no interaction between patients
• All patients are being asked to use hand sanitizer when they enter

Keep in mind that most health plans cover Telehealth consultations. Obviously adjustments can’t happen virtually, but in a Telehealth consultation Dr. Zuber can help you to determine if what you are experiencing might be alleviated by at-home exercises and give you instruction and information that can help you get some relief without leaving your home. Telehealth consultations for existing patients includes range of motion evaluations, rehab, nutrition counseling and health coaching. Please message us for more information or to schedule a Telehealth visit.

If you have sustained ANY musculoskeletal injury– not just back or neck, but also leg, shoulder, hips, etc– avoid emergency rooms, which would tax an already-overly burdened system and may not even be able to serve you. Dr. Zuber will assess your injury, order any necessary MRI or X-rays and direct or manage your treatment.

 

Let us know how we can help; we’re all in this together.

Chiropractor Frisco Sport Injury

Runners Self Defense Seminar

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This past weekend was our first Self Defender seminar with Frisco Running Club. Runners from Frisco and other local areas joined us at Rockstar Martial Arts in Prosper/ Windsong Ranch to learn hands on techniques for escaping an attack. Our instructors taught them how to release from grabs and chokes, how to break out of headlocks, to escape from being pinned down and many more valuable techniques.

Self Defense Chiropractor Sports Injury Frisco
Self Defense Chiropractor Sports Injury Frisco
Sleep ergonomics frisco chiropractor 75034

Sleep Ergonomics

By | Chiropractic, Health, Neck Pain | No Comments

“Sleep ergonomics” refers to our postures and positions during sleep–which either help us rest safely and comfortably or stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping positions matter. Poor-quality sleep is proven to negatively affect overall health. Here are some great tips for ergonomic sleeping from the American Chiropractic Association.

Sleeping Positions to Reduce Back Pain

It is possible and desirable to take strain off your back by making simple changes in sleeping posture. The healthiest sleeping position is on your side. If that’s how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance. Try not to put weight on your arms. This causes circulatory problems and a related pins-and-needles sensation. Instead, try crossing them in a braced position.

If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lower back curvature. You might try placing a small rolled towel under the small of the back for more support. Be aware that sleeping on your stomach is generally bad for your back. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also place a pillow under your head if it doesn’t cause back strain. Otherwise, try sleeping without a head pillow.

Mattresses and Pillows

Your mattress and pillow should support your body in its natural position, allowing it to rest and recover from the day’s activities. The best mattresses are designed to conform to the spine’s natural curve and keep the spine in alignment. Some sleep experts recommend supportive memory foam mattresses for this purpose.

Maintain Your Mattress

Remember to turn your mattress over every few months. If possible, replace the mattress after five to seven years of regular use. If you feel springs or bumps beneath the surface when you’re lying on the bed, or you and your partner unintentionally roll toward the middle of the bed, it’s time to go shopping for a new mattress. A worn-out mattress can reduce the quality of sleep and make back problems worse. You may also find that the mattress is to blame for insomnia if you notice yourself sleeping better in another bed—in a hotel, for example.

Pillows Matter

An ergonomic pillow is designed to accommodate the user’s sleeping position and to minimize any associated tension that may result from prolonged time spent in one position. Ergonomic pillows are shaped differently from regular pillows. They are often made of foam or similar form-retaining material that offers greater support. Most ergonomic pillows are used for sleep, although some are used for lower back support while sitting. They vary in size from small neck pillows used for long car trips or flights to very large full-body pillows, meant to cradle the entire body during sleep. A healthful pillow is designed to keep the spine in natural alignment, which minimizes stress on the body. Most people do not maintain neutral positions while they sleep. This creates tension at problem spots like the neck and the lower back, resulting in pain in either or both of these areas. An ergonomic pillow can often correct such problems.

A pillow of the wrong size can cause or aggravate neck and shoulder problems. When you sleep on your side, the pillow should fill the space between the head and mattress so that the cervical spine is in line with, and an extension of, the spine. The pillow should support the head, neck and shoulders and adapt to the contours of these areas. This will optimize your sleeping position throughout the night. A pillow also should be hypoallergenic.

CBD Oil

A Short Guide to Understanding CBD Oil

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If you’re interested in CBD oil, you’re trying to learn more of the benefits of the product. You’re not reading this to become a biology major or to create flashcards about the Endocannabinoid System (ECS) or the many compounds that work with the ECS to control different functions of the body. At best, you just want to find a way to find relief that doesn’t involve living in a fantasy world.

It’s probably why some articles are frustrating to read when it comes to scientific explanations. Some are far too general, while others treat you like you have a freshly minted PhD in molecular biology! But there are ways to break it down so that you can actually get a firm grasp on how it all works. Use this as your basic guide to getting started with CBD oil.

The Gist of Cannabis

There are two major parts of the cannabis plant: THC and CBD. THC causes the stereotypical giddy feelings while CBD does not. CBD may make you feel more relaxed, but it won’t interfere with your mental capacity or bodily functions. There are lots of strains of cannabis, each with its own concentration of compounds. You don’t necessarily have to learn them all if you’re not planning to go into the industry.

The Gist of CBD

CBD is used most often to treat anxiety and depression, though the wonders definitely don’t end there. CBD serves as an anti-inflammatory that works with different parts of the brain to create harmony within our often turbulent cells. The potential of CBD seems unlimited, even if research most certainly is not.

The Research

Run away screaming from anyone who tells you they have all of the answers about CBD. It just isn’t possible because the research is incomplete at absolute best. However, the research we do have to go on is either good or neutral. The same goes for reports of people who take CBD oil — either they love it or they’re neutral to it. The World Health Organization (WHO) has found no threats to the product, and the FDA should be right behind them. (Although that’s a whole other can of worms.) To fully understand CBD oil, we’re going to need a lot more controlled studies that truly delve into the nature of the oil.

The Side Effects

Side effects of CBD oil few and far between, and they’re generally reported as very mild. Dry mouth, lightheadedness, and lowered blood pressure are all on the list, and CBD may interfere with the efficacy of certain liver medications. These mild reactions are not only rare, they’re also nothing compared to side effects of legal drugs (which may include death.) And though it affects each person differently, most people find the benefits to far outweigh any side effects they feel.

The Expense

CBD oil isn’t exactly cheap, but the prices reflect a few basic things about it. One is for fairly obvious reasons: it does work. The demand for CBD is popping up all over the world, especially amongst people who are tired of the side effects they’ve been experiencing due to prescription medications. That demand isn’t popping up because it’s the equivalent of a sugar pill. Organic CBD oil is a completely natural way to treat a variety of conditions that appeal to people from every walk of life. But CBD oil also needs to be fully extracted from the plant, which is a laborious process. To truly ‘weed’ out the THC from the CBD oil, it takes time and skilled labor. As with everything in life, you get what you pay for.

injury recovery frisco sports chiropractor

Recover Faster- RICE it!

By | Health, Sports, Uncategorized | No Comments

When our athletes suffer an injury, we tell them to RICE it.

 

R is REST

Get off your feet and give yourself time to heal. More activity can lead to more damage.

I is ICE

Yes, ice, not heat. Heat can increase swelling and inflammation. Cold numbs pain and reduces swelling by constricting blood vessels. After injury, wrap an ice pack in a cloth and apply for 20 minutes, remove for 20 minutes, reapply for 20 minutes and so on. To prevent frostbite, do not apply ice directly to the skin.

C is COMPRESSION

Elastic bandages do a good job of compressing a new injury or inflammation and help keep swelling down. However, there’s a limit to how long you should compress an injury. At some point, blood flow to the injured area needs to increase to encourage healing. Use an elastic bandage like an Ace bandage for the first 24-28 hours.

E is Elavate

Elevate the injured part of the body above heart level. This provides a downward path for draining fluid back to the heart, which may reduce swelling and pain.

If your pain and swelling don’t begin to reduce after 48 hours, you should see your doctor. With the right care, sports chiropractor Dr. Mark Zuber will have you pain free and performing better in short order!

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

athletic injury recovery

Tech Neck

By | Chiropractic, Health, Neck Pain | No Comments

Most of us have experienced neck pain and soreness after a long work day or road trip.  Once you add in technology to our everyday lifestyle, you have created the perfect storm. It even has its own term now, “tech neck.”  It frequently causes sore and tight shoulders, loss of the ability to look over your shoulder, and even shoulder and wrist problems such as shoulder impingement and carpal tunnel.  

In the world of biomechanics, the condition is known as Upper Crossed Syndrome.  It leads to rounded shoulders, a head that “slumps”, and the tight muscles we mentioned above.  

FightDoc aggressively fights to get Upper Cross Syndrome to submit. Left untreated, it can even lead to neck fusion!  The most effective protocol for treating this has several stages.  The joints that have now become “stuck” need to be cleared.   This includes the neck and upper back,, AND any affected extremities in the arm.  Not all medical providers have extremity experience.   One side of the joint will have muscles and soft tissue that are spastic, short and tight.  These need to be released with one of many available soft tissue techniques.  Again, not all providers have the requisite experience.  Finally, the other side of the joint will have “lazy” muscles that have forgotten how to contract.  These need some simple exercises to wake them back up.

Depending on how severe the syndrome is, it will likely need a short intense course of treatment to get ahead of it and periodic follow-ups to prevent its return.  With the right care, a patient will be pain free and performing better in short order!

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

The Magic Supplement

By | Chiropractic, Health, Sports | No Comments

Here in the office, we are asked practically every day what supplements are best for maintaining your health and maximizing your performance.  A quick stroll thru any vitamin store will show you just how confusing it can all be.  But it’s true, there IS a magic supplement that will both help you stay healthy and improve performance!

Even better, if you don’t take this supplement, then all other additions will not work properly.  And the best part, it cost nothing!  So what is this magic supplement?

That’s right, good ol’ water! When a person does not take in enough water, several negative things happen.  The metabolism slows down, digestion becomes poor, cell inflammation increases, and tissues weaken.  How much is enough water you ask?  If you are sedentary, then approximately 75% of your body weight in pounds is about right (If you weigh 160 pounds, then 120 ounces of water).  If you are active and sweat a lot, then increase that accordingly.  Elite athletes might even double their body weight.

The CDC offers these tips for making sure you get enough water in your system:

  • Carry a water bottle for easy access when you are at work of running errands.
  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
  • Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
  • Choose water when eating out. Generally, you will save money and reduce calories.
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

Remember, in order to achieve true health you must hydrate your body and drink water every day. Motivate. Hydrate. Feel great!

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

back pain, backpack, children, chiropractic

Heavy Backpacks Can Spell Chronic Back Pain for Children

By | Back Pain, Chiropractic, Health | No Comments

It’s that time of year again that parents rejoice and the kids regret– back to school! But the parents need to do some of their own studying first.  Believe it or not, backpacks can cause serious injury in kids and adults, so inspect little Johnny’s backpack before sending him off. In a new and disturbing trend, young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor, according to the American Chiropractic Association (ACA). Doctors and physical therapists recommend that kids carry no more than 10% to 15% of their body weight in their packs.

In choosing a backpack for your child,  National Safety Council suggests:

  • An ergonomic design
  • The correct size: never wider or longer than your child’s torso and never hanging more than 4 inches below the waist
  • Padded back and shoulder straps
  • Hip and chest belts to help transfer some of the weight to the hips and torso
  • Multiple compartments to better distribute the weight
  • Compression straps on the sides or bottom to stabilize the contents
  • Reflective material for safety

 

Backpack_tips, chiropractor, frisco

If you or your child experiences any pain or discomfort resulting from backpack use, contact us today.

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

Meet Dr. Zuber

Dr. Mark Zuber
8765 Stockard Drive, Suite 303, Frisco TX 75034

 

(972) 733-0915