Thomas Gehrmann | Tips to Strengthen your Bones

 

According to Thomas Gehrmann, bones are essential for the body as it helps protects the body organs and muscles while providing structure and storage of calcium. While growing up, our bones go through metabolism where they break down old bones and grow new ones faster to increase their mass. As we grow older, the bone mass reaches its peak and begins to lose more bone mass than it gains. Therefore, building a strong bone while growing up is very essential as it helps keep your bones healthy and protected.  

 

Many people develop osteoporosis early in life, a bone condition where the body produces little bone, or losses many bones. This can result in a weak and brittle bone that often breaks from a fall or bumps because of an unhealthy lifestyle. “Your middle-age years is an opportunity to build strong bones and correct any unhealthy habit that can affect your bones when you get old,” says Thomas Gehrmann. Adjusting now will help you live a pain-free life when you get old and prevent you from surgery. 

 

Read on as Thomas Gehrmann, a licensed chiropractor living in Colorado Springs takes us through tips to keep your bones healthy. 

 

Risk factors Related to Bones

 

1. Calcium Intake

Inadequate calcium intake lead to a reduction in bone density and an increase in bone loss. 

 

2. Age

As we grow older adults, our bones reduce in mass and become weaker.

 

3. Genetics

You are more at risk if you have a family history of osteoporosis. 

 

4. Diseases

Diseases such as food disorder, arthritis, anorexia, Crohn’s disease, and many more reduces the body’s ability to absorb calcium which often leads to bone loss says Thomas Gehrmann.

 

5. Drugs

The intake of drugs such as cortisone, phenytoin, phenobarbitone, dexamethasone, and many more results in bone damage. 

 

How do you keep your Bones Healthy?

Here are tips for healthier, stronger bones:

 

1. Exercise your Body 

Doing weight-bearing such as walking, climbing, or jumping helps to build strong bone mass and healthy bones. Resistance exercise such as lifting or pulling weight also promotes overall health and helps to maintain good bone. 

 

2. Change your Lifestyle

·         Stop smoking: Research has shown that smoking leads to loss of bone and smokers show an imbalance in bone mass which increases the risk of bone breakage.

·         Reduce your alcohol intake: A regular assumption of alcohol increases the risk of bone fracture, and reduces bone density. It also interferes with how the body regulates and absorbs vitamin D and calcium says Thomas Gehrmann.

3. Increase your Calcium Intake

Calcium helps to build healthy bones and reduces the risk of osteoporosis. 1000 mg is the calcium intake daily recommended between the age of 19-50 and 1200 mg above the age of 50. Food like oatmeal, beans, vegetables, and fruits such as nuts are a great source of calcium. Seafood is also packed with protein, calcium, and a great source of fatty acid that enriches the body. The addition of whole milk or yogurt to your oatmeal gives it an extra boost of calcium important for your bone mass. 

Read More: https://thomasgehrmann-chiropractor.com/chiropractor-tips-bones-healthy

Tips to Prevent Leg Cramps at Night

 

According to Chiropractor - Thomas Gehrmann from Colorado Springs, leg cramps are uncontrolled spasms in the muscles of the leg that may be painful. They typically occur in the calf muscles, though they may also appear in the thighs or feet.

Much of the time, simple stretches may help ease the cramped muscles. There are also other treatments and prevention methods to try. Anyone dealing with leg cramps regularly should see a doctor for a full diagnosis.

What are Leg Cramps?

Leg cramps are involuntary muscle spasms anywhere in the leg, though they are most common in the calf says chiropractor - Thomas Gehrmann. The muscle tenses up, causing discomfort or moderate to severe pain and tightness in the area.

Nocturnal leg cramps may also lead to other issues. They can disrupt sleep and break up a person’s sleep cycle, which can make them feel tired or lethargic the next day. Leg cramps may make it very difficult to fall asleep, and this could lead to issues such as insomnia over time.

Causes of Leg Cramps

1. Tired Muscles

The research available suggests that muscle fatigue is a primary cause. Athletes are more likely to get leg cramps after doing higher than normal levels of activity.

2. Inactivity during the Day

Another leading theory is that sitting for an extended period, such as while working at a desk, may cause the muscles to shorten over time.

3. Body Position

Sitting or lying in a certain way that restricts movement or blood flow to the legs, such as resting one leg on the other or with the legs crossed, may lead to cramps.

4. Pregnancy

There may also be a link between pregnancy and leg cramps at night. This might be due to the increased nutritional demands or hormone changes in the body during pregnancy.

Prevention Leg Cramps at Night

Preventing leg cramps in the long term may be the best option for some people, though this is not always possible says Thomas Gehrmann.

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Hand Exercises for Arthritis by Thomas Gehrmann

 

According to Thomas Gehrmann - Chiropractor, arthritis  can be a very painful condition and is particularly difficult to manage, but certain exercises can help reduce pain and stiffness.

Here are some exercises for hand arthritis recommended by Thomas Gehrmann:

1. Hand Clench

• Begin by straightening the fingers out.
• Slowly bend the hand into a fist.
• Keep the thumb on the outside of the hand.
• Hold this position for a couple of seconds, then repeat says Thomas Gehrmann.
• Do around 10 reps once per day. People can do so more regularly if the exercise is comfortable and pain-free.

2. Thumb and Finger Lift

• Place the hands on a table, palm down and body-width apart.
• Begin by lifting the thumbs off the table as far as is comfortable and holding for 5 seconds, then rest.
• Repeat with the index finger, then the following fingers in turn.
• While one finger is raised, make sure that the others remain flat.
• Complete 10 sets around twice per day, recommended by Chiropractor, Thomas Gehrmann.

3. Thumb Stretch

• Looking at the palm of the hand, relax the fingers into a neutral position.
• Bend the thumb across the palm, touching the bottom of the small finger. If this is difficult, just stretch as far as possible.
• Repeat multiple times with each hand.

4. Finger and Thumb Touch

• From the same position as the thumb stretch, bring the tip of the thumb together with the tip of each finger one by one.
• Complete 10 sets twice per day on each hand.

Read More: https://thomasgehrmannchiropractor.weebly.com/blogs/hand-exercises-for-arthritis

Ways to Sleep Well using Chiropractic Care

 

Considering that we spend a third of your lives sleeping or attempting to do so, sleeping is a crucial aspect of human lives and one we cannot do away with. We need sleep to function properly during our waking hours. It is a time in which processing, strengthening, and healing take place, especially when lives got busy and we have been up and about. This means when we don’t get enough sleep, our health and well-being are at stake; heart diseases, kidney disease, stroke, and many more. The good news is, chiropractors, do not only provide reliefs to your achy back, but they can also allow you to sleep better.

 

Here, Thomas Gehrmann, a licensed chiropractor in Colorado Springs who has been practicing since 1999 explores more on how chiropractors care can help sleep better. Let’s dig in!

 

How can Chiropractic Care help to Alleviate Sleep Disorders?

Here are ways in which chiropractic care can improve your sleep:

 

1. Helps in Pain and Tension Alleviation

 

When you are in pain, ache, or your body is hurt, it is often difficult to sleep comfortably says Thomas Gehrmann. This can be a result of vertebrae misalignments, spinal problems, injury, or accidents. Whatever, the reason, it can cause tension to build at the spine areas and leads to body pain. One of the obvious functions of chiropractors is pain relief and alleviation. Chiropractors provide manual therapies such as massage, mobilization, physical therapies, and soft tissue work. This helps to correct spinal misalignment, relax the nervous system, release tension, improves blood flow which allows you to rest better at the night. 

 

2. Reduces Stress

Chiropractors can help those suffering from insomnia by dealing with the original source which is mostly stress. When life sometimes takes its toll or when people deal with constant anxiety, stress level increases and can keep depriving many of their goodnight sleep. Moreover, unmanageable stress leads to a weakened immune system that can’t protect you from many diseases. “Chiropractic care includes massages that melt out tensions and stress which allows oxygen and nerve impulses to flow more freely throughout the body. Regular massage and other techniques such as chiropractic adjustments can help flush out toxins, and boost the immune system, thereby promoting sound sleep and improving quality of life,” Thomas Gehrmann says.

 

3. Provides Recommendations for Sleeping Positions and Sleep Aid

Not only do chiropractors help in alleviating pain and stress, but they can also provide suggestions that can help you to rest better depending on the conditions, causes, medical issues, and other factors. They can recommend a sleeping position that can be best for you. Sometimes, they might tell you to change your mattress or recommend a certain pillow that can be the key to a night of better sleep. 

Read More: https://tomgehrmann.com/sleep-well-using-chiropractic

Tips to Stay Healthy While Working from Home

 

As the world battles with the spread of coronavirus and countries closing their borders, while incorporating compulsive stay-at-home orders. Millions of people all over the world are working from home in this crisis. Transitioning from a normal working environment, a working from home setting can be very challenging. With no gym time, lack of working in an ergonomic environment closed schools, and kids to take care of, bundles of attractive snacks arranged in the kitchen, no social stimulation. All these can disrupt any worker’s mental health. ‘One of the best ways to beat this is by finding a way to stay fit and balance your physical and mental health’ says Thomas Gehrmann, a renowned chiropractor in Colorado Springs.

Whether you’ve been working from home for years or its just your first time, it is not easy and fulfilled as you think. There are a lot of hurdles to overcome especially when the only person you talk to all day is your kids or dogs. The feeling of isolation makes you feel restless and tired all day. ‘Although the idea of leaving your bed and working in your pajamas sounds great, it causes more harm than good to your mental health’ says Thomas Gehmann. Hence, here are tips to stay healthy during this lockdown.

1. Exercise Regularly

Sitting all day is the new norm as everyone is now working from home due to coronavirus lockdown. Sitting all day can make stiffen your arms and legs which can lead to headaches and pain. Exercising helps stimulate your body and improves your normal brain functioning. It also allows the blood in your body to circulate properly while strengthening your bones and muscles. A poor sitting posture for a long time often forces the nervous system to take energy away from the immune system.

2. Rest Regularly

Walk around during your lunch break. “Take every opportunity you have whether it’s a Phone call or an unusual sound around the house, to stretch your body. This helps you think clearly’. Says Thomas Gehmann. Get out of the house and enjoy vitamin D from the sun. After working hours, it is important to also participate in other activities and sleep for at least eight hours every day. This helps rejuvenate the skin and improves your mental health and general wellbeing. It also allows increases your productivity and concentration the next day while keeping depression and anxiety at bay.

3. Stay Hydrated

Always keep a glass of water beside you all day to keep your hydrated. Drinking water helps maximize your physical performance and prevent headaches. Research has shown that your hydration status often influences the way your brain functions. Therefore, you need to stay hydrated to be more productive at work. Also, dehydration often leads to impaired mood and reduction in the energy level.

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Effective Ways to Relieve Pain

 

Learn how to manage chronic pain effectively without the need for painkillers from Thomas Gehrmann, an experienced chiropractor in Colorado Springs.

Painkillers have been the first go-to of anyone experiencing chronic pains today. But what if you manage these pains without the need of gulping those pills down the throat. From headaches to backaches, to pain gotten during an accident’s pains, chronic pains are diverse, and they become chronic when they last for three months. As much as the pains are of different types, managing it comes with different options as well. Combining these options can thus produce a good result in the long run and help in the relief of the pain. Reports have shown that more than 50 million Americans are affected by chronic pain that is why we see it as a duty to point out people other alternatives of managing pain says Thomas Gehrmann. “Although pain killers have been known to produce effective short-term solutions, patients are however more liable to be addicted due to prolonged use while some might have side effects in the long run” Dr. Gehrmann adds.

Here are ways to ease chronic pain without taking painkillers:

1. Exercise

While this might be the last thing you want to hear especially when the body hurts, however, exercise has always been the key to strong healthy muscles and bones says Thomas Gehrmann. Therefore, being inactive can be opening doors to more pain, weaker muscles and body degeneration. Reports have also shown that exercising can ease pain by boosting muscle tone, strength, and flexibility. Introduce your body to these activities slowly and steadily and simple exercises such as swimming, walking, biking (among others) are a good way to start. Plus, consider exercise as a painkiller, thanks to the endorphins that are being released.

2. Physical Therapy

There might not be that one solution for chronic pain relief, but physical therapy has been proven to be very effective over the years. Your physical therapist can create a program that is suitable for your needs and will incorporate various techniques that helps improve movement and body functioning. These techniques can be massage, manual therapy, cold laser therapy, joint and bone manipulation and so much more. Your therapist teaches you how to effectively care for your body, increase strength and deal with pain.

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Expert Advice Regarding Hip Pain by Thomas Gehrmann

Although commonly found in adults and females, hip pain is not limited to age or sex. From temporary hip pain to chronic ones like cartilage breakdown, hip pain treatments can be short term or long-standing. However, having pain in any part of the body either severe or mild is not something to ignore. From difficulty in bending, to stiffness while climbing stairs, to limping, the daily lives are hampered. If this is you, hear what an expert Thomas Gehrmann has to say about hip pain, causes, and treatment. 

What are the causes of hip pain?

Pain can come from the outside or inside of the hip, outer buttocks, lower thighs or it can even be coming from your lower back or lower abdomen. Hence, being a condition that is caused by a variety of issues, knowing the causes of hip pain can be difficult to define. “The hip is a ball-and-socket joint that is strong and highly stable for legs and upper body movement,” says Thomas Gehrmann, a renowned Chiropractor in Colorado Springs.

Over time, the overall makeup of the hip can get tired due to wear and tall and result in hip pain. “Sometimes, pin in the hip can also be as a result of fall or injury or even a deformity someone is born with. Understanding where the pain is coming from and the causes are the first steps in treatment” says Thomas Gehrmann. However, the most common conditions and causes of hip pains are:  arthritis, hip fractures, Trochanteric bursitis, muscle and cartilage tears, osteoporosis, tendonitis, cancer, and osteomyelitis 

When should you see a doctor?

Before visiting a doctor, it is important to take note of where the pain is coming from. Healthcare makes use of physical examination, history and other medical examinations such as X-rays to diagnose the problem. Visit the doctor immediately if you:

Fell and you felt a crack in the hip bone

Have difficulties performing daily activities such as climbing the stairs, bending

Experience pain or soreness when you sleep over the hips, walk or move the leg

Can’t bear heavyweight

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