7 Ways to Improve Your Balance After the Age of 50

As we age, our balance tends to decline due to a variety of factors such as changes in vision, decreased muscle mass, and decreased joint flexibility. However, it’s never too late to work on improving your balance. Here are some tips for those over 50 to improve their balance:

1. Exercise regularly: Regular physical activity can help improve balance and prevent falls. Incorporating activities such as walking, dancing, swimming, or tai chi can help improve strength, flexibility, and balance.
2. Work on strengthening your leg muscles: Strong legs are essential for maintaining balance. Exercises such as squats, lunges, and leg presses can help strengthen your leg muscles.
3. Incorporate balance exercises into your routine: Practicing simple balance exercises such as standing on one foot, walking heel-to-toe, or standing on a foam pad can help improve balance and stability.
4. Practice yoga or Pilates: These activities focus on building core strength and improving flexibility, which can help improve balance.
5. Improve your posture: Good posture can help improve balance by keeping your center of gravity over your feet. Practice standing up straight and aligning your head, shoulders, hips, and ankles.
6. Wear proper footwear: Wearing shoes with good support and traction can help prevent slips and falls.
7. Maintain a healthy diet: A well-balanced diet can help improve muscle strength and bone density, which can help improve balance.

Remember that improving balance takes time and consistency. Start with simple exercises and gradually work your way up to more challenging ones. It’s important to always consult with a healthcare professional before starting any new exercise routine, especially if you have a history of falls or balance issues. With patience and persistence, you can improve your balance and reduce your risk of falls.

Dr. Michael Guadagnino

Chiropractic Physician

To reach Dr. Guadagnino at his Ramsey, NJ office: email DrMGuad@gmail.com and follow him on Instagram @Dr._Guadagnino & YouTube @Dr.MichaelGuadagnino

Keep Your Bones STRONG

Maintaining strong bones is essential for overall health and well-being. Weak bones can lead to conditions like osteoporosis and fractures, which can be debilitating and even life-threatening. While a balanced diet rich in calcium and vitamin D is essential for maintaining strong bones, supplements can also play a role. In this article, we will discuss some of the supplements that can help promote strong bones.

1. Calcium: Calcium is essential for building and maintaining strong bones. Adults need between 1,000 and 1,200 milligrams of calcium per day, depending on age and gender. Calcium can be obtained through a balanced diet that includes dairy products, leafy green vegetables, and fortified foods like orange juice and tofu. However, if you are not getting enough calcium from your diet, calcium supplements can help. Calcium citrate is the preferred form of calcium supplements.
2. Vitamin D: Vitamin D is essential for calcium absorption and bone health. Your body can make vitamin D when your skin is exposed to sunlight, but many people do not get enough sunlight or vitamin D from their diet. Adults need between 600 and 800 international units (IU) of vitamin D per day. Vitamin D supplements are available in both D2 and D3 forms.
3. Magnesium: Magnesium is another mineral that is essential for bone health. It is involved in the formation of bone and helps regulate calcium levels in the body. Adults need between 310 and 420 milligrams of magnesium per day, depending on age and gender. Magnesium supplements are available in various forms, including magnesium citrate, magnesium oxide, and magnesium glycinate.
4. Vitamin K: Vitamin K plays a crucial role in bone health by helping to regulate calcium. It helps build strong bones and prevent fractures. Adults need between 90 and 120 micrograms of vitamin K per day. Vitamin K is found in leafy green vegetables, but supplements are also available.
5. Boron: Boron is a mineral that helps support bone health by regulating calcium and magnesium levels. It also plays a role in the production of hormones that are essential for bone health. Boron supplements are available in various forms, including boron citrate and boron glycinate.
6. Collagen: Collagen is the most abundant protein in the body and is a vital component of bone tissue. It helps give bones their strength and flexibility. Collagen supplements are available in various forms, including collagen peptides and hydrolyzed collagen.

It is important to note that while supplements can be helpful, they should not replace a balanced diet. Eating a variety of nutrient-rich foods is the best way to promote strong bones. If you are taking any prescription medication, it is always a good idea to talk to your healthcare provider to make sure there aren’t any adverse interactions.

Until Next Time,

Dr. Michael Guadagnino

Chiropractic Physician

To reach Dr. Guadagnino at his Ramsey, NJ office: email DrMGuad@gmail.com and follow him on Instagram @Dr._Guadagnino & YouTube @Dr.MichaelGuadagnino

One Way Your Neck Can Give You a Tension Headaches?

Located at the base of your head is the occipital triangle, also known as the suboccipital triangle. This is an area where several nerves and blood vessels converge. These structures are responsible for supplying the scalp, neck, and back of the head with sensation and blood flow.

When these nerves and blood vessels become irritated or compressed, it can lead to a variety of symptoms, including headaches. The headaches caused by the occipital triangle can be quite severe and debilitating, affecting a person’s ability to work and carry out daily activities.

The most common cause of occipital triangle headaches is compression or irritation of the greater occipital nerve, which runs from the spinal cord through the occipital triangle and into the scalp. This nerve is responsible for providing sensation to the back of the head and neck, and when it becomes inflamed or compressed, it can lead to pain and discomfort.

Other possible causes of occipital triangle headaches include:

• Muscle tension: Tightness or spasm in the muscles of the neck and shoulders can cause compression of the blood vessels and nerves in the occipital triangle, leading to headaches.
• Poor posture: Slouching or holding the head in an unnatural position for long periods can also cause tension in the muscles of the neck and shoulders, leading to occipital triangle headaches.
• Trauma: Any injury to the head or neck, such as whiplash from a car accident, can cause damage to the nerves and blood vessels in the occipital triangle, leading to headaches.
• Arthritis: Inflammation in the joints of the neck can put pressure on the nerves and blood vessels in the occipital triangle, leading to headaches.

Chiropractic care can help to alleviate muscle tension in the neck and shoulders, as well as restore normal joint motion affecting the greater occipital nerve. Lifestyle changes such as stress reduction, regular exercise, and proper ergonomics can also help to prevent occipital triangle headaches. Although over the counter medication doesn’t address the true cause of occipital triangle headaches, some people to use them to relieve the tension headache symptoms.

There are a number of different ways you neck can cause a tension headache; over time I will periodically blog about each different type and cause.

Until Next Time,

Dr. Michael Guadagnino

Chiropractic Physician

To reach Dr. Guadagnino at his Ramsey, NJ office: email DrMGuad@gmail.com and follow him on Instagram @Dr._Guadagnino & YouTube @Dr .MichaelGuadagnino

Whiplash Injury, You Can Be Helped!

Whiplash is a common injury that occurs when the head is suddenly jerked back and forth, often as a result of a car accident or other type of collision. This can cause damage to the muscles, ligaments, and joints in the neck, leading to pain, stiffness, and other symptoms.

Chiropractic care can be an effective way to treat whiplash and help alleviate the associated symptoms. Treatment in my office involves the use of manual manipulation techniques to help realign the spine and improve joint function. This can be especially beneficial for patients with whiplash, as the sudden jerking motion can cause misalignments and other issues in the neck and spine.

Chiropractors can use a variety of techniques to treat whiplash, including spinal adjustments, soft tissue manipulation, ultrasound, electrical muscle stimulation and other therapies. These treatments can help reduce inflammation, alleviate pain, and improve mobility in the affected area.

In my office I address the underlying cause of whiplash, which is often a misalignment in the spine or neck caused by the whiplash injury. By correcting these issues, we can help improve overall spinal health and prevent future injuries from occurring.

Benefits of Chiropractic Care for Whiplash

There are several benefits to using chiropractic care to treat whiplash. Some of these include:

• Pain relief: Chiropractic care can help reduce pain and discomfort associated with whiplash, making it easier for patients to go about their daily activities.
• Improved mobility: Whiplash can cause stiffness and limited mobility in the neck and spine. Chiropractic care can help restore proper range of motion, making it easier for patients to move their neck and head.
• Reduced inflammation: Inflammation is a common symptom of whiplash, and can lead to further pain and discomfort. Chiropractic care can help reduce inflammation in the affected area, promoting healing and reducing pain.
• Non-invasive: Chiropractic care is a non-invasive treatment option, meaning there are no incisions, needles, or medications involved. This can be beneficial for patients who want to avoid more invasive treatments.
• Holistic approach: Chiropractic care takes a holistic approach to healing, addressing the underlying cause of the problem rather than just treating the symptoms. This can help improve overall spinal health and prevent future injuries from occurring.

Overall, treatment in my office is a safe and effective way to treat whiplash and alleviate associated symptoms. If you’re experiencing pain, stiffness, or other symptoms following a car accident or other type of collision, consider giving my office a call to see if our treatment is right for you; we have over 30 years of experience treating whiplash injuries.

Until Next Time,

Dr. Michael Guadagnino

Chiropractic Physician

To reach Dr. Guadagnino at his Ramsey, NJ office: email DrMGuad@gmail.com and follow him on Instagram @Dr._Guadagnino & YouTube @Dr .MichaelGuadagnino