Caffeine – How Much Should You Consume?

Many of us always say we need coffee or caffeine in order to start our day. Some may even require more than a cup of coffee in a day. We do not normally see caffeine as something dangerous because it is so commonly used but consuming a lot of it can be quite harmful. Exactly how much caffeine is considered as too much then?

Caffeine is found in many consumable products. They are most commonly found in coffee, cola, and energy drinks. Consuming up to 400 mg of caffeine is considered a safe amount and will not cause potential health dangers. 400 mg of caffeine is equivalent to 4 cups of coffee or 10 cans of coca-cola, which is a lot in a day! Although the maximum for a healthy dose of caffeine is that high, some individuals are sensitive to caffeine and experience side effects such as faster heart beats, headaches, insomnia, and becoming a little jittery. A moderate amount of caffeine to consume in a day would be 300 mg.

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We drink caffeinated beverages because we have to stay focus and awake enough to perform our daily activities, whether it is heading to work or school. However, as we continue to rely on caffeine, a cycle will form and our new routine will be having caffeinated drinks in the morning to start our day. There could be an underlying reason as to why so many individuals have caffeinated beverages. One most known reason is the fact adults do not receive the recommended hours of sleep every night due to work and this can highly affect a person’s performance during the day. Most adults need seven hours of sleep to fully function during daytime without the consumption of caffeine. Drinking caffeinated drinks can cause people to stay awake longer than required and this can shorten their sleep time which can affect the body and its health.

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Overall, consuming moderate amounts of caffeine is safe and most likely would not be a health problem but there are always the exceptional cases.

Types of Headaches – How Can Chiropractic Care Help

Majority of individuals had experienced a headache. Headaches can last ranging from a few minutes to many hours and some may come back more frequently in some people than others. What could be the causes to these headaches? Headaches occur due to many different reasons, even being in a certain environment can initiate a headache. Let’s discuss a few different types of headaches you may be experiencing and how chiropractic care can help:

Tension headaches

The most common headache you experience will be tension headaches. This type of headache does not prevent you from performing daily activities as you would normally do in a day. They are also known as chronic daily headaches. These headaches are results from stress, anxiety, lack of sleep, or anger. Limited range of motion and stiffness in the neck are associated with this kind of headache. You will most likely experience tightness occurring at the temples of your forehead.

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Sinus headaches 

If you have inflamed sinuses, it can lead to a sinus headache. This type of headache are associated with fever, runny nose, and pain in the cheekbones and nose area. Sinus headaches can be treated with a humidifier and possibly antibiotics if it is a bacterial infection.

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Migraines are frequently associated with headaches but often result in symptoms that can interfere with your daily activities. Migraines are caused by inflammation of blood vessels wrapping around the brain. Symptoms include throbbing pain around the temples, sensitivity to noise or light, nausea, and possibly loss of appetite. Taking anti-inflammatory drugs such as ibuprofen can help relieve some pain.

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Cluster headaches 

Cluster headaches are not as common as tension headaches and pain is normally on one side instead of both sides of the head. On a rating scale of pain, it can be comparable to migraine pain but the duration is a lot shorter than migraines. The pain is usually located behind the eye and near the nose bridge area and can be accompanied by watery eyes and runny nose. This type of headache can happen 1-3 times a day during a period of time and then disappear for months before it recurs.

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Chiropractic care can help with some headache issues. Your chiropractic doctor can see if the underlying issue to your headache is caused by joint dysfunction of the spine or muscles surrounding it. Having incorrect posture can also be a reason to why you experience headaches and your chiropractor can recommend exercises to help improve your posture which eventually can relieve your headaches. They can perform spinal manipulation or provide nutritional advice in order to relieve your headache problems. If you are experiencing chronic headaches, come in and make an appointment with one of our practitioners today!

Carpal Tunnel Syndrome

Posted on May 5, 2017 by

Carpal Tunnel Syndrome is a term that is commonly mentioned about when people have pain in their wrists. Exactly what is Carpal Tunnel Syndrome?

First of all, where is your carpal tunnel? It is located in your wrist or the base of your hand and it is a narrow tunnel containing ligaments, bones and specifically the median nerve. The median nerve is important for bending the fingers, specifically the thumb, index, middle and ring finger. The median nerve does sensory innervation in the hand as well. Now that we know where it is in your body and what runs through it, we are able to understand the symptoms that occurs when someone has Carpal Tunnel Syndrome.

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This condition happens when the surface area has been decreased which results in the compression of the median nerve. Symptoms include tingling or numbness of the fingers, weakness, and pain. As this condition prolongs, the muscles at the base of the thumb begin to waste away and grip strength of the hand decreases significantly. Also, sensation in the fingers or hands can worsen to the point where it can be difficult to determine whether something is hot or cold. How do you know if you have Carpal Tunnel Syndrome? If you are experiencing some or all of the symptoms discussed above then it could be a possibility and making an appointment with a doctor would be the best diagnosis. Your family or chiropractic doctors will do a few examinations to determine the pressure within the carpal tunnel and how much the median nerve is compressed.

There are different forms of treatment for Carpal Tunnel Syndrome. There is non-surgical treatment and then there are surgical ones. It is best to check with your doctor to know which treatment is suitable for you. One non-surgical method would be to wear braces or night splints to sleep, this prevents the wrist from bending (flexion) while you sleep in order to relieve some pressure. Another method would be surgery, which widens the carpal tunnel so there is less compression on the median nerve.

Who is at risk for this condition? Everyone can have Carpal Tunnel Syndrome but some individuals are more at risk than others. People who have a family history of Carpal Tunnel Syndrome, pregnant women, individuals who are always creating repetitive flexing motions on the wrist, and people who have injured their wrists have a higher risk of getting this condition.

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Your wrists are very important for hand movement and you use your hands everyday to complete tasks so make sure to stretch and let your wrist rests and they will appreciate it!

Sleep posture on your health

Most of us spend about 33% of our lives sleeping, so it’s not a huge surprise that your sleep posture would play a big part in determining your musculoskeletal health. Improper sleeping habits and pose can strain your body, from causing problems such as neck and back pain, muscle cramps, headaches, and sleep apnea. Depending on your physique and any pre-existing conditions, there is a sleeping posture that may work better for you than others!

Most possibly the worst sleep position for your body is sleeping on your stomach. The only benefit is that it does help relieve snoring, but the strain it puts on your spine can be potentially damaging. Because your spine is healthiest when it is in a neutral position, or when your vertebrae are aligned properly, sleeping on your stomach puts extra pressure on the discs leading to prolonged unnatural bending in the spine. Possibly leading to neck and back pain, and irritation of the nerves, it would be healthiest to adjust the position to put less harm on your musculoskeletal system, or just take on a new sleep posture all together [1].

If you are a stomach sleeper at heart, you may want to consider using a very thin pillow for your neck, or none at all, to re-position the neck and put less strain on it. A firmer mattress may be something worth looking into to put less pressure on the lower back, or put a pillow under your hips for the same effect. Lastly, try the “Child’s Pose” to stretch out the hips and lower back.


Back sleepers should be proud of themselves – sleeping on your back is one of the best positions for your body! Since the spine is in its natural alignment all throughout the night, there is less, if any, added pressure on your back and neck, meaning that you are less likely to experience back or neck pain during the day. If you want to stay youthful, this position also allows for less wrinkles! However, because your tongue can fall and obstruct your windpipe, this position may not be the best for snorers or those with sleep apnea. Also, sleeping on your back is usually not the most comfortable position, as only 8% of the population sleep this way [2].

One comfortable pillow should be enough, granted that it’s not so high that it strains your neck.



With most of the population being side sleepers, this position is fairly beneficial in terms of spine health. The position keeps the spine elongated, and puts minimal strain on your back and neck. Sleeping on your side also lessens snoring, and it may be ideal if you suffer from sleep apnea, acid reflux, or heartburn. For some pregnant women, it may be suggested that they sleep on their side in order to put less strain on their stomach and back. Nonetheless, this position can constrict and put pressure on some of your crucial internal organs, including your lungs, heart, and liver. Aesthetically speaking, it may also lead to premature face wrinkles, as well as a saggy chest for women.

A thick pillow would be optimal for side sleepers, in order to accommodate for your shoulders and give your spine a neutral alignment. It is also advised not to sleep in the fetal position (ie. your knees tucked toward your chest), as this can also cause neck, shoulder, and back pain.

Depending on any health conditions and the existence or severity of back, neck, and shoulder pain, it may be wise to consider adjusting your sleeping position to better your health. No matter what, make sure you end the day with a good night’s sleep!