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January 2016 – Happy New Year
The celebration of New Years is an exciting time; it is a chance to reflect back on the previous year’s accomplishments, plan for the future, and for many it is the perfect time to “wipe the slate clean” and begin with a fresh set of healthier habits. There is perhaps no better time to make a fresh start than after the holiday season which for many – aside from being a time of joy and celebration – is a time of indulgence. If you’ve noticed flare ups of old injuries, back pain and digestive issues creeping in, you are not alone! The over-indulgence of sugar, processed foods and alcohol causes the body MAJOR inflammation!
As you set your goals and plans for 2016, remember that you will be empowered or limited by how well you take care of yourself in the pursuit of those goals. Here are 5 ways to take care of yourself this year, and as a result – increase your chances of success.
1. ADD MOVEMENET – adding just a 15 -20 minute walk to your daily routine can produce wonderful benefits. On your busiest days, carve out this small amount of time to clear your head and get your heart rate up, leaving you feeling refreshed for the rest of the day. Adding a new work out routine (and sticking to it for more than the classic New Years month). Try something new! Yoga is a great way of stretching and strengthening the soft tissues of your body as well as a excellent way to relieve build up stress.
2. CLEAN OUT THE CUPBOARDS – clear out the holiday cookies, snacks and temptations from the kitchen pantry. Instead, stock your fridge and cupboards with healthy snacks you can grab on the go. Also, meal planning ahead of time reduces the risk of having to grab something unhealthy for meals.
3. DRINK MORE WATER – 75% of Americans are chronically dehydrated. Dehydration is the cause of a host of health issues and in fact decreases your ability to heal properly. Your body is roughly 80% water, so drinking eight 8-ounce glasses, which equals about 2 liters or a half gallon (it is called the 8×8 rule which makes it easier to remember).
4. EAT MORE GREENS – Winter vegetables are a quick and easy way to increase your nutrient intake. Supporting your body with foods that are rich in nutrients and antioxidants will boost your immune system’s ability to fight winter illnesses, such as the cold and flu.
5. REGULAR CHIROPRACTIC ADJUSTMENTS – regular chiropractic adjustments boost immune system and central nervous system function by removing interference in the body that is preventing these systems from performing at their best. If you battle cold and flu season each winter, consider regular chiropractic adjustments to help stop the cycle of wintertime sickness before it starts.
If you have a particular question that wasn’t directly answered or you are ready to schedule an appointment, don’t hesitate to call the office at (716) 335-9711.
Headaches come in various forms, each with its own distinct characteristics and triggers. Among the most common types are migraines, cluster headaches, and tension headaches. While they may share some similarities, understanding their differences is crucial for effective management and relief. Migraines are intense, throbbing headaches often accompanied by nausea, vomiting, and sensitivity to light and sound and they can last for several hours to days. They are believed to be caused by abnormal brain activity affecting nerves, chemicals, and blood vessels in the brain. Triggers can vary widely from person to person, including stress, hormonal changes, certain foods, and environmental factors. Many people experience an “aura” beforehand which are sensory disturbances that can include a variety of symptoms. These can include a sensitivity to light, sound, smells, and even taste. Most commonly, people will get flashes of light, blind spots, or tingling in their hands or face 5-60 minutes before the onset of pain. Relief from migraines is typically provided in one of two ways: medications and/or lifestyle changes. Many people are helped by over-the-counter medications but others may be better helped by prescription medications. Lifestyle changes include managing stress and avoiding known triggers. Cluster headaches are excruciatingly painful headaches that occur in cyclical patterns or clusters, often around the same time of day or year. They are thought to be related to abnormalities in the hypothalamus, the part of the brain that controls body temperature, hormones, and sleep. With cluster headaches there is no aura and pain tends to be centered behind the temple and eye on one side; these headaches occur most often in males in their 40s and 50s. Triggers can include alcohol consumption, high altitudes, and certain foods. Cluster headaches are best relieved by oxygen therapy, though there are other options. Oxygen therapy is the inhalation of 100% oxygen over a 15-minute period, usually administered at a neurology office. Other methods include prescription medications, nerve blocks, and lifestyle changes. Tension headaches are characterized by a dull, aching pain and pressure around the forehead, temples, and back of the head—often referred to as the hat band distribution. Tension headaches tend to last 30 minutes to a few hours—very rarely will these last for days. They are usually caused by muscle tension in the neck and scalp, which can result from stress, poor posture, or anxiety. Relief from tension headaches is wide-ranging. Over-the-counter medications like acetaminophen (Tylenol) and NSAIDs (ibuprofen) are among the most common solutions. Other effective methods include relaxation techniques, heat, and massage therapy. Prevention for all three kinds of headaches includes avoiding triggers such as limiting alcohol and caffeine consumption and smoking cessation. Additionally, maintaining a regular sleep schedule, staying hydrated, having good posture, and regular exercise can help you avoid these. And of course, seeking chiropractic care and massage therapy for tension relief and spinal alignment is a great way to prevent headaches. Understanding the differences between migraines, cluster headaches, and tension headaches is essential for effective management and prevention. While each type may require specific treatment approaches, chiropractic care and massage therapy can play a valuable role in relieving tension, promoting relaxation, and enhancing overall well-being. By incorporating these holistic approaches into your headache management plan, you can work towards finding relief and enjoying a better quality of life. Come visit your local Buffalo chiropractors and massage therapists at Peak Performance and tell your providers if you suffer from headaches! Bethany Wolcott D’Youville Chiropractic ‘26
Reflexology isn’t just about foot massages—it’s a holistic healing approach that focuses on pressure points in the feet, hands, and ears that correspond to different organs and systems in the body. It’s like a map where every point leads to a specific destination in your body’s highway of health. Originating from ancient China and Egypt, reflexology has stood the test of time for good reason. Imagine your feet as the control panel for your body; by applying targeted pressure and massage techniques to these points, our specialized licensed massage therapists aim to stimulate energy flow and promote balance throughout your entire system. There are a myriad of benefits to reflexology which include: Stress Relief: Life can be hectic, and our bodies often bear the brunt of our busy schedules. Reflexology helps to melt away stress and tension, leaving you feeling relaxed and rejuvenated. Improved Circulation: By stimulating blood flow, reflexology can enhance circulation, which in turn supports the body’s natural healing processes and promotes overall wellness. Pain Management: Whether you’re dealing with chronic pain or discomfort from a specific condition, reflexology can offer relief by targeting the corresponding pressure points. Enhanced Sleep: Reflexology can help calm the mind and body, making it easier to drift off into a restful slumber and improve your sleep quality. Boosted Immunity: By promoting balance and harmony within the body, reflexology can strengthen the immune system, helping you ward off illnesses and stay healthy. At our chiropractic and massage office in Buffalo, NY, we’re dedicated to helping our clients achieve optimal health and wellness. Incorporating reflexology into your wellness routine can be a transformative experience, offering holistic benefits for your body, mind, and spirit. Ready to experience the healing power of reflexology for yourself? Schedule a session with us today and take the first step towards a healthier, more balanced life—your body will thank you. Bethany Wolcott D’Youville Chiropractic ‘26
How often do you think about your pillow? Probably not very often even though you use it every night. If you experience neck pain, it may be time to consider a new one. The right pillow support can be the key to waking up refreshed and revitalized every morning and finding a chiropractic-approved pillow is the best place to start. Typically, it is recommended that you replace your pillows every 2-3 years. Memory foam pillows are ideal because they conform to your body while maintaining their structure—good support is crucial when choosing a pillow. Pillows that are too firm can cause tightness in the neck and shoulders but pillows that are too soft can put your head in a bad position for 6-8 hours causing pain. Water pillows are another great option as you can adjust the firmness by adding or removing water from them. Talk with your provider about what is best suited for you. The position you sleep in also plays a role in what pillow you should choose. For side sleepers, it’s recommended that your pillow be a bit taller and firmer for good head and neck support whereas those who sleep on their backs should get a thinner and softer pillow to get proper alignment and not have your head too far forward. Everyone should invest in a pillow that has a gentle neck roll at the base of the pillow which follows the natural curve of the spine at the neck. At your next chiropractic visit, tell your provider if you often wake up with neck pain. They measure patients to fit them to specific pillows right here in the office. Keeping your spine in a neutral alignment overnight can be a huge help for reducing pain and maintaining a healthy spine so it’s a worthwhile investment to improve your sleep every night! Bethany Wolcott D’Youville Chiropractic ‘26
Magnesium spray is an incredibly versatile and cost-effective new product offered at Peak Performance. Among the known benefits, magnesium spray helps with improving sleep quality, stress reduction, relieving muscle tension, supporting joint and muscular health, aiding growing pains, as well as reducing cramps. When you use the spray, there may be a slight stinging sensation which is normal, it will subside over time. Start with a small amount and gradually use more as your body gets used to the spray. Please note, that this product is for external use only, do not ingest it! Use topically on areas you get cramps such as on the calves before bed to prevent the dreaded night leg cramps. Especially for our pregnant patients, magnesium spray can be a game changer when sleep is so valuable but hard to come by. Magnesium spray can also be used for kids with growing pains to help relieve some of the discomfort that comes along with getting big and strong. Simply spray on arms, legs, and feet and they’ll be good to go! So why does magnesium spray work? Magnesium is one of the most abundant minerals in the body and it plays a vital role in neurotransmission and muscle contraction. While there is still more research being done on topical-use magnesium, we know that magnesium protects against excessive excitation of our cells that could lead to the death of neuronal cells. There is current research being done on magnesium’s role in treating chronic pain using the same mechanisms. When our cells are firing and signaling that there is pain, magnesium can block that signal by blocking certain receptor channels. This decreases the amount of calcium that can get in and excite those cells that are causing pain. Likewise, magnesium’s role in blocking calcium allows the muscles to relax. Calcium promotes muscle contraction and magnesium inhibits it. Both are important for working muscles but having an imbalance can create issues. Calcium and magnesium compete for binding sites in the muscle and having a lack of magnesium in the system can lead to muscle spasms and cramps. Adding in some extra magnesium can prevent these unwanted cramps. Visit your local Buffalo chiropractor here at Peak Performance and ask them about magnesium spray and whether you could benefit! Bethany Wolcott D’Youville Chiropractic ‘26
If you’ve ever seen someone at your gym walking around with huge, perfectly round bruises on their back and wondered what happened to them, you should see the other guy—as in, you should see a licensed massage therapist! LMT’s do a form of therapy called cupping. Cupping is a therapeutic technique that involves multiple cups that can be made of different materials such as glass, plastic, or silicone. The therapist uses the cups to create a vacuum that draws blood to that area of the skin. This leads to the circles of bruising that you may have seen around Buffalo. It’s believed that the force of the suction draws enough blood to the area that smaller capillaries expand and can burst beneath the surface of the skin. More blood will be sent to the area to repair and stimulate healing at a cellular level and also release toxins. This technique also loosens the muscle tissue in the area, increases lymph flow, and relaxes the nervous system. Cupping is a deep-tissue therapy that helps with scar tissue, knots, muscle tension, and swelling. Additional benefits of cupping include increased blood flow to the area, pain relief, increased inflammation and healing, and relaxation. Cupping can be a great recovery method for athletes as well as a relief for those with chronic pain. It can be done on the back, arms, legs, and other areas. Athletes with sore muscles need to promote tissue healing from the increased load and stress that has been placed on their bodies. Getting more blood flow to the area is a great way to do that and speed up the process. Likewise, cupping can ease the symptoms of chronic pain issues such as arthritis, carpal tunnel syndrome, low back pain, and migraines. The powerful effect of increased blood flow and inflammation is one of the reasons that cupping has been practiced for hundreds of years. Recently, one of our own chiropractors Dr. Sarah Novotny began offering her cupping services for one to two areas of the body. This is a quicker appointment for focused areas versus massage therapy which is more of a whole-body experience in conjunction with massage and relaxation. Come see your local Buffalo massage therapists and chiropractors to give cupping a try and get those red circles on your back too! Bethany Wolcott D’Youville Chiropractic ‘26
Tensor Fascia Latae or TFL is a small muscle located on the top of the hip in the human body. It helps in the movement of your knee and your hip. This small, but very important muscle is essential for walking, running, and climbing. In short, TFL is essential for performing our daily activities. Just imagine what would happen if this muscle got strained? No doubt, a TFL strain would trouble you a lot. The TFL can be a tremendous source of discomfort, but often not true pain. It mimics what many may consider to be hip pain because it is in close proximity to the joint. However on palpation, patients are relieved to realize it’s not their hip joint. The TFL has a pretty big job to do, as it bridges the fibrous connection TO the hip and helps create a suspension-tension. Now with that being said, this muscle is often hurting because something else is going on. Typically there are issues in the gluteal musculature as well. A weak glute places a lot of tension on the ITB band- why? Because weak muscles get tight! And they pull! That translation of tension manifests in the TFL. Why are the gluteals doing this? This varies from person to person and requires an evaluation by your chiropractor at Peak Performance Chiropractic. Let us help you get to the root of your hip pain, or TFL pain!
If you’ve been a faithful patient in the chiropractic and massage world, you’ve likely heard ‘trigger points’ tossed around. This is usually followed by your provider finding the most sensitive spot possible in your muscle and you jumping off the table. So, what are trigger points, how do they occur, and how is your chiropractor and massage therapist actually helping you when they press into them (despite what you may think)? According to the National Institute of Health, trigger points are “discrete, focal, hyperirritable spots located in a taut band of skeletal muscle.” You can feel trigger points in your muscles—they feel like little knots deep under the skin. They can be caused by stress, injury to the muscle, overuse, poor posture, and even vitamin deficiencies. Depending on the severity of the trigger point, they can be fairly sensitive when pressed and there may be pain that radiates to other locations of the body. There are specific referral patterns that occur for each trigger point. Referral pain occurs because the nerves in our body are part of a large, connected network. You’ve probably heard that people having a heart attack feel pain in their left arm, that’s an example of referred pain. The most common places for trigger points are in the neck, shoulders, low back, and hips. Trigger points in the neck and upper shoulder muscles, especially the trapezius, can refer up and cause headaches. Other shoulder trigger points can refer down the arms while low back ones tend to inflict upon the gluteal region and the back of the thigh. Even ones that don’t refer can still be extremely sensitive to the touch which makes releasing them a necessary experience, though unpleasant experience. The best way to release trigger points is to massage the target with deep pressure. This breaks up adhesions in the muscle fibers restoring normal function and increasing the amount of oxygen to the area. When pressing the trigger points, you must apply firm pressure for 10-20 seconds which can be uncomfortable but well worth it in the long run. Other techniques that can relieve the pain of trigger points include icing the area, foam rolling, static stretching—especially after workouts, and using a tennis ball or lacrosse ball to massage the area. If these therapies don’t improve the condition of your trigger points, another method—trigger point injections—may be used. This involves a doctor injecting a very thin needle into the trigger point with a local anesthetic and it becomes inactivated. Typically, patients will experience relief using injections for anywhere from a few weeks to a few months. To avoid trigger points and the many methods of releasing them, prevention is key. You can prevent trigger points by reducing mental and physical stressors in your life; the more stress, the more you may be clenching certain muscles for longer periods that can lead to trigger points. Try to stretch periodically throughout the day for just a few minutes to relax any tight muscles. Going to the sauna or taking warm showers/baths are another great way to get your muscles to relax and reduce the risk of trigger points. Lastly, regularly see your local Buffalo chiropractors and licensed massage therapists! Checking in with your body on a consistent basis is a great way to prevent trigger points and to get them released before they worsen. Our providers are always here to keep you feeling your best. Bethany Wolcott D’Youville Chiropractic ‘26
Peak Performance raised $4,224 for cancer research at Roswell. Our staff members formed a team and rode in remembrance of those who lost their battle with cancer, as well as those who fought and beat cancer.
Peak Performance raised $1,425 for cancer research at Roswell. Our staff members formed a team and rode in remembrance of those who lost their battle with cancer, as well as those who fought and beat cancer.
Never been to a chiropractor? Or have you been treated for such conditions such as back or neck pain and you’re wondering what else the chiropractic profession has to offer you? Since your health and your time are so important, we wanted to answer some of the frequently asked questions that we get from new patients about chiropractic treatment, including: What does treatment consist of? What conditions are typically treated? Does chiropractic treatment hurt? How many times will you need to come back? Is chiropractic expensive? What does chiropractic treatment involve? If you’re preparing for your first visit to a chiropractor, then it’s perfectly normal to wonder what to expect. Especially if you are dealing with an injury or condition that is causing you pain and/or interrupting your activities of daily living. The most important thing to know is that treatment begins the first day you see your chiropractor and that most patients report a reduction of their symptoms after their first visit. Also, on that first visit date you can expect your chiropractor to sit down one on one with you and discuss your injury or condition in detail. Once your doctor understand what is hurting, when it hurts, and your health history, an evaluation of the joints and muscles associated with your injury will be conducted as well as a neurological screening to make sure everything is sound. Depending on the severity of your injury or condition a series of x-rays or MRI’s will be ordered to further understand your problem. All first appointment are usually 30 to 45 minutes in length, with subsequent visits taking approximately 15 to 30 minutes. Do chiropractors treat more than back and neck pain? Although many people associate chiropractic care with the neck and back, it actually can be used to effectively treat issues and conditions from head (for example; temporomandibular joint [TMJ] to toe (for example plantar fasciitis of the feet). The focus of chiropractic care is on the relationships between the function of joints, muscles and nerves throughout the body. Does Chiropractic treatment hurt? The short answer is no. In some cases, people experience soreness after treatments as we work on areas that are already irritated. However, in most cases people describe the sensation associated with painful areas being worked on as “good pain”. How many times will you need to come back? Since every individual and the circumstances associated with their injury or condition are unique, there is no definitive answer to this question. The treatment duration will depend on factors, such as severity, the symptoms you are experiencing, as well as how proactively you work to recover from the injury by following home care recommendations. Research shows that patients who have a positive outlook and stretch and strength their muscles outside of the office have a greater recovery rate. For less severe issues, you can reasonably expect that your chiropractor will recommend between 3-10 visits, most likely spread across several weeks. More severe or chronic issues may require more treatments over a longer period of time. After your initial evaluation your chiropractor should be able to give you a good sense for how many treatments to expect. In general, the majority of conditions we treat are built up over time, so it will often take a few visits to undo the damage and get to the bottom of the primary cause. Is Chiropractic expensive? Compared to many types of medical care and procedures, chiropractic is often less expensive and insurance can often help keep costs low. Considering long-term treatment plans with medical professions can involve medication, surgery, or intensive physical therapy, chiropractic care can often provide a less expensive, natural, healthy alternative. At Peak Performance Chiropractic we accept most type of insurances offered in New York State. Before scheduling an appointment, it’s always smart to check your health benefits to make sure you know what to expect. We are happy to verify your benefits for you if need be. If you have a particular question that wasn’t directly answered or you are ready to schedule an appointment, don’t hesitate to call the office at (716) 335-9711 .
We provide comprehensive evidence-based care tailored to meet your individual needs
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