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DR. DAVE MENNER'S BLOG

Dr. David Menner, a Lake Zurich-based doctor of chiropractic with more than 27 years of clinical experience in chiropractic care and sports medicine, runs this blog full of educational posts on topics such as workspace ergonomics and overall wellness.

How to prevent injuries while being physically active?

injury advice

As some of you may already know, Dr. Dave works out 1-2 times a day, once before work and again after work. We often have patients asking him “How do you prevent yourself from getting injured?” As you might have heard muscular injury is one of the major problems facing today’s athletes, both recreational and professional. As a result, it is imperative to utilize the most effective means to aid in deterring these injuries. 

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Training for a Triathlon

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As some of you may know I participated in my first triathlon last year. This year I decided to do it again and ended up beating my previous time! The question I am asked the most is "How did I condition my body in the weeks prior to get ready for the upcoming triathlon?".  For me, it all starts with my mindset, making the commitment was only the first step. Everyday I was training I challenged my self and pushed my self outside of my comfort zone.If you workout regularly you can be ready for your first triathlon in only 12 weeks, granted I recommend getting started sooner to give yourself more time if you currently are not exercising regularly.

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Fueled through Nutrition

HOW DO I KEEP MY BODY FUELED WITH THE PROPER NUTRITION?

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Training for a triathlon can be hard work. One of the most important aspects to keep in mind is how you fuel your body with the proper nutrition. As many of you know a car requires gasoline to run, you also have a choice of gasoline grades to use depending on the performance you want out of your car. Likewise, your body requires fuel for energy, and just as there are different grades of gasoline, there are different types of foods to fuel your body. The timing, type, combination, and consistency of foods you eat can greatly influence your energy levels throughout your day!

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Lifestyle Choices

How can you change your lifestyle for the better?

Lifestyle choices

Our lifestyle choices play a key role in keeping us from getting hurt or sick. Limited sleep, inactivity, and poor nutrition can increase the risk of injury and disease. Also, increasing our sleep, activity, and the quality of what we eat and drink can speed recovery from a disease or illness. Less than 70% of adults get enough sleep each night. Poor sleep—less than 7 to 8 hours each night—is related to depression, work-related injuries, and weight gain. In addition, less than 45% of adults get the recommended 30 to 60 minutes of physical activity daily. Inactivity is tied to chronic disease, weight gain, and poor sleep. Finally, only 30% of Americans are at a healthy weight. Poor nutrition—too much sugar and fat and not enough fruits and vegetables—is linked to disease, depression, and inadequate sleep.

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Overall Wellness

How does Chiropractic Care Promote Overall Wellness? 

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As chiropractors we know that adjustments are good for your general health. Millions of satisfied patients cannot be wrong. But what do chiropractors know that the rest of us do not?

They know the nervous system is the one system in the body that directly affects every other system. This is because nerves conduct sensory information from every part of the body and then delivers this information to the brain. Once there, the brain analyzes the information to determine what the body needs to maintain a healthy state. So the health of this system is paramount to the good health of the rest of the body.

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Ergonomics

WHY IS ERGONOMICS IMPORTANT? work space ergonomics2

Think about how many hours each day you spend sitting. If you work in an office setting, you are likely sitting more than most people. According to Occupational Safety and Health Administration (OSHA) statistics, on average, 95% of an office worker’s day is spent sitting in front of the computer. Sitting in front of a computer all day for work is a relatively new concept that has become more common over the past two decades. Consequently, the adverse health effects associated with prolonged sitting have become more prevalent and are exacerbated when working at a computer. This is often due to poorly designed computer workstations and the physical stress that it places on joints, muscles, tendons, and nerves of the body.

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DR. ALAN BROERING'S BLOG

Find out what Dr. Alan Broering has been up to! This blog is loaded with fun, engaging postings by Dr. Alan Broering, who weighs in on sports related and nonsports related issues. The blog features everything from personal accounts of patients struggling though pain to living life in moderation with his family.

Choose Yourself

Choose Yourself

It is easy to get consumed with doing things for others. Kids, spouses, friends, neighbors, coworkers, strangers, and countless others take up so much of our own time. It’s time to put yourself first! Without your own health in tip top shape can you continue on your current path? I hope that over these last 40 days you have been able to take a deeper look into your own health. To quote Dr. James Chestnut - “There are 3 things we like to blame for disease. Bad Germs, Bad Luck, and Bad Genes. But in reality more of them are from bad choices.” Is this statement purely true in all instances, no, but it should get us thinking more about the daily decisions we make. We want to find a cause and a reason for feeling the way we do and when it comes to the human body there are too many variables that go into developing diseases and even staying healthy.

We have more control over our health than we think. We choose to eat a cookie over a fruit or vegetable. We choose to sit on the couch and check our social media or watch tv instead of checking something off of the todo list. We choose to hit the snooze 8 times before getting out of bed instead of waking up on the first alarm and having time in the morning. We choose to have the late night snack instead of water. We choose to go to bed late just because our favorite team is playing late. We choose to eat more potatoes and bread instead of extra broccoli or asparagus. We choose to view food as enjoyment instead of fuel! We choose sedation instead of movement! We choose laziness instead of drive!

Now go out and take control over your health and your future!

Dr. Alan Broering D.C., CCSP® 

Eat Well. Move Well. Live Well.

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Vote Turmeric

Vote Turmeric

It’s all the rave right now! We all have inflammation! Do you know what inflammation is? Inflammation gets a bad wrap. It is actually a normal and necessary process of our body. Our body undergoes an inflammatory process in order to heal damaged tissues and fight infections. During the inflammatory process our body releases different hormone like chemicals which lead to us feeling pain.

The real issue becomes when we have prolonged and excessive inflammation leading to more pain than we can handle. Our first thought is let’s get some Advil, Tylenol, or Aleve. Most NSAIDs work on blocking the pathway that creates these pain hormones therefore halting the inflammatory pathway. The difference between turmeric and the over the counter medications is that turmeric is naturally anti inflammatory. Curcumin is the active ingredient within turmeric. It works similarly as the other NSAIDs but does not have the side effects that they contain with prolonged use. Supplementation isn’t the only way to get turmeric into your system. You can cook with it too! Be prepared though as it will most likely turn your food yellow!

Dr. Alan Broering D.C., CCSP® 

Eat Well. Move Well. Live Well.

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Choose Color

Choose Color

Everyone has a favorite color. But do you have a favorite color of food? Beets, sweet potatoes, yellow peppers, spinach, blueberries, and plums. Eat those foods and you have eaten the colors of the rainbow. I’m sure you have looked at your plate of chicken, potatoes, and corn and thought this plate looks boring. Spice up your life and start adding some colorful foods to your diet! They are packed with important vitamins and phytonutrients. Phytonutrients are what give most fruits and veggies their color. They are antioxidants and help the body with inflammation. Some of the nutrients have even been shown to have positive effects against cancer cells. The most common forms of phytonutrients are carotenoids, resveratrol, glucosinolates, and flavonoids. Stop being boring and add some color to your plate, it will taste better and make you feel better!

Dr. Alan Broering D.C., CCSP® 

Eat Well. Move Well. Live Well.

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Vote No to Crossing Legs

Vote No to Crossing Legs

Gonna keep this one short and sweet today. Stop crossing your legs! This is such a habit for many and we do it without thinking. When you cross your legs you are increasing pressure on your lower back and hip. More importantly you are shutting off venous and lymphatic circulation in the popliteal fossa (behind the knee). You need these channels functioning properly in order to fully heal any injuries in your lower leg properly. This can lead to swelling and pain in the lower extremity. Just don't do it!

Dr. Alan Broering D.C., CCSP® 

Eat Well. Move Well. Live Well.

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Choose Bracing

Choose Bracing

Talking about the core today. When you hear the words contract your core what is your first instinct? Do you suck your stomach inward or do you push your stomach out? If you are an inward sucker try taking a deep breath while contracting is it easy or do you find yourself getting stuck and it feel impossible? Let's talk about you inward suckers. When you do that it destabilizes your spine. Imagine this scenario. If a castle is under attack and the only way to get in is through the front gate would you tie a rope towards the inside of your castle and increase the tension therefore making it easier for enemy to break in? I hope not, so why do you allow your core to suffer?

Instead we need to BRACE the door to keep them out. Bracing is hard to learn. However, our body does this automatically in certain instances. Coughing, sneezing and laughing are a few of those instances. Try it, cough and feel what your stomach does. If this is the automatic way your body contracts the core when in need for protection wouldn't it make sense to listen to our body and not work against it? So start bracing. Cough and hold that position of your core and take some deeper breaths with it you should find it easier. This form of core contraction is what you should be doing with every physical activity, especially weight lifting! Without proper stabilization you are increasing the risk for musculoskeletal injury!

Dr. Alan Broering D.C., CCSP® 

Eat Well. Move Well. Live Well.

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Vote No to Issue Sugar

Vote No to Issue Sugar

No sugar on Halloween! Who would dare say such horrible words? Dr. No, as my coworkers like to call me, that's who! If you have ever come to see either Dr. Dave or myself more than likely you have heard the no sugar speech. In my opinion it is the ultimate destructor of the world. Ironic that it was the Stay Puft Marshmallow Man that attempted to destroy New York. Luckily the Ghostbusters saved the day but who will be our real world Ghostbuster in this battle against sugar? Look in the mirror! You are your best defense! But Dr. Alan everything in moderation right? Ha, that's a good one. Have you ever had just one M&M or one cookie? The willpower needed to resist is off the charts for most of us. It is much easier to cave in and eat the sweet treat.

Why is sugar so bad? By itself glucose (sugar) is a necessity of the body to survive as we utilize it for the production of ATP via glycolysis → Kreb’s Cycle → Electron Transport → 38 ATP. But sometimes we get too much of a good thing and it leads to disease. The biggest one being type 2 diabetes. This is also known as insulin resistant diabetes. You hear the term but so you know what is happening? Let me explain it. When you eat sugar your body must release insulin in response. Insulin acts as messenger in the blood it says to your cells “little cells, little cells, let sugar come in.” If the cells have room they will say “Sure, we will take some.” As long as sugar levels stay low the system works in unison. However, as the glucose levels rise due to us either eating a high sugar or high simple carbohydrate (flour containing) food. This relation gets tense. Insulin starts to bully the cells to accept more than they can take. Eventually the cells will get the courage to say “not through the channels of my phospholipid-bilayer!” Now the cells have resisted insulin.

Now where will the sugar go?

Some of the sugar stays in your gut for fuel for the unhealthy bacteria in our gut. Most goes into the bloodstream in high concentrations. Your body responds to the high concentrations by diluting your blood with increased water mostly taking the water out of your cells. The increased water content in your blood leads to things like high blood pressure, weight gain from increased water retention, and increased urination. The sugar will then pass to the liver where the liver will take some of the glucose molecules and turn them into fat which gets deposited throughout the abdomen for a rainy day in case of starvation. The remaining glucose will then pass through the kidneys and then out the body through urine. So is all this sugar worth the risk of this awful disease that is diabetes? 

This is just the tip of the iceberg when it comes to the damage that sugar does to our system if you want to dive in to further conversation feel free. 

Now back to Halloween will I pass out candy? Darn right I will! Nobody wants to be That house! Happy Halloween! 

Dr. Alan Broering D.C., CCSP® 

Eat Well. Move Well. Live Well.

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Staff Blogs

Our staff here at Menner Chiropractic consist of licensed massage therapists, certified wellness coachs, reiki master, lymphedema and reflexology specialist. In this blog, they share their personal stories and experiences and how it relates to health and wellness.

Physical Activity vs Exercise Regimen

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How does physical activity versus an exercise regimen help reduce the adverse effects of depression and anxiety? Research indicates that even modest amounts of physical activity can make a difference. Regardless the age or fitness level, physical activity and exercise are a powerful tool to feeling better.

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6 Tips to Reduce Stress

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We all experience stress on a regular basis, though the type and intensity of the stress can vary from minor challenges to major crises. When stress gets to be too intense, chronic, and unmanaged, it can take a toll on our health and well-being. That's why effective stress relievers are essential in restoring inner peace and physical health. Here are 6 quick and easy tips to reduce stress throughout your day. 

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Why is it important to be mindful and aware of your everyday activities?

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You fold the laundry while keeping one eye on the kids and another on the television. You plan your day while listening to the radio and commuting to work, and then plan your weekend. But in the rush to accomplish necessary tasks, you may find yourself losing your connection with the present moment—missing out on what you’re doing and how you’re feeling.

Whether we realize it or not, every action we take in our daily life – big or small – has an impact on the way our physical body functions. And over time, any stress on our bodies creates an imbalance that could drain us of strength and energy. For some, an imbalance may result in nagging muscle aches or pains; for others, it may manifest in a chronic condition.

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Struggling with Depression

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Did you know... Fifteen out of one hundred young people with depression take their own lives? Anxiety and depression is a serious illness that can be easily overlooked. Learn what the two major underlying causes are and what we can do to reduce stress.

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PCOS and Nutrition

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A few years ago, I was diagnosed with Polycystic Ovarian Syndrome (PCOS). I quickly learn a lot of other women suffer with PCOS as well. My gynecologist had suggested that I work out in the mornings and eat healthier. I wondered what does it mean to eat “healthy”? I knew that meant eating more fruits and vegetables, but what does it actually mean to truly eat “healthy” when you have PCOS? 

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American Chiropractic Association
Illinois Chiropractic Society
National University of Health Sciences