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Maintaining a balanced diet plays a vital role in supporting your overall well-being. However, certain foods can increase inflammation, cause chronic diseases, and harm your health. By limiting or avoiding these items, you can improve your body’s function and feel your best. Here’s what to watch out for:

10 Foods to Avoid for Better Health

1. Cut Out Processed Meats

You expose yourself to high levels of sodium, saturated fats, and harmful preservatives like nitrates when you eat processed meats like bacon, sausage, or deli cuts. Studies link these foods to heart disease and certain cancers.

2. Avoid Sugary Breakfast Cereals

When you start your day with sugary cereals, you set yourself up for blood sugar spikes and crashes. These cereals lack nutrients and increase your risk of type 2 diabetes and obesity.

3. Skip Refined Grains

Eating white bread and pastries floods your body with refined grains stripped of fiber and nutrients. These foods spike blood sugar and contribute to weight gain and inflammation.

4. Say No to Packaged Snacks

Packaged snacks, including chips, crackers, and cookies, pack in unhealthy fats, sugars, and additives. By indulging frequently, you increase inflammation and your risk of chronic disease.

5. Cut Out Sugar-Sweetened Beverages

Sodas and sweetened teas overload your body with sugar and provide no nutritional benefits. Drinking these regularly contributes to weight gain, metabolic disorders, and type 2 diabetes.

6. Skip Fried Foods

Eating fried foods means consuming calorie-dense meals full of unhealthy fats. Frying also produces harmful compounds that elevate your risk of heart disease and certain cancers.

7. Avoid Non-Dairy Coffee Creamers

Non-dairy creamers often include trans fats and added sugars, which harm your heart and promote inflammation. Choose natural creamers to keep your coffee healthy.

8. Pass on Pre-Made Dough and Baked Goods

Pre-made doughs and commercial baked goods sneak in trans fats and sugars that damage your heart and overall health. Making your own ensures healthier options.

9. Ditch Artificial Sweeteners

Studies suggest artificial sweeteners disrupt metabolism and gut health, making you crave more sweets and potentially leading to weight gain.

10. Limit High-Sodium Foods

Canned soups, processed foods, and salty snacks overload your system with sodium, raising your blood pressure and heart disease risk. Opt for low-sodium options instead.

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Focus on Whole Foods By swapping out these foods for healthier, whole alternatives, you can reduce inflammation, improve energy levels, and protect yourself from chronic diseases.

Maintain a balanced diet. Your body will thank you for it!

Click here to call our office or call 661-322-2875

It’s the perfect time to set fresh health goals and prioritize your well-being. Whether you want to exercise more, lose weight, or simply feel better in your daily life, chiropractic care can help you succeed. By focusing on improving your body’s function, chiropractic adjustments make movement easier, reduce pain, and help you achieve lasting results.

Many people start the year motivated, but physical discomfort or stiffness can quickly derail even the best intentions. That’s where chiropractic care steps in. Regular adjustments enhance spinal alignment, improve joint mobility, and optimize nervous system function. When your body functions at its best, pain naturally decreases, and energy levels rise. This improvement makes it easier to stick with exercise routines and other healthy habits.

Imagine starting your mornings pain-free, ready to tackle workouts, yoga sessions, or long walks without hesitation. Chiropractic care reduces tension, improves flexibility, and supports proper posture, allowing your body to move fluidly and comfortably. Small changes, like maintaining better posture or stretching consistently, create a foundation for bigger health transformations.

Chiropractic care also helps prevent injuries that can sideline your progress. Misalignments often lead to imbalances that put extra strain on muscles and joints. Regular adjustments correct these issues, keeping your body balanced and resilient. With fewer aches and pains holding you back, it becomes easier to maintain momentum and stay active throughout the year.

Additionally, chiropractic adjustments support mental clarity and stress relief. As your body relaxes, tension fades, and you feel more focused and positive. When your mind and body work together harmoniously, you’re better equipped to set and achieve meaningful health goals.

This year, let chiropractic care be your partner in building a healthier lifestyle. Start with a simple step—schedule an adjustment to assess your current alignment and create a personalized plan for success. As function increases, pain decreases, opening the door to greater possibilities and a more vibrant life.

Don’t let discomfort keep you from reaching your full potential. Embrace the new year with confidence, knowing chiropractic care can help you feel and move better every day. Make this year the one where you achieve your health goals and thrive!

Click here to call our office or call 661-322-2875

Holiday Stress and Your Spine: How Chiropractic Care Keeps You Merry and Bright

The holiday season is a time of joy, family gatherings, and festive celebrations—but it can also bring stress and physical strain. Between decorating, shopping, cooking, and travel, your body endures more than usual, and your spine often bears the brunt. Incorporating chiropractic care into your holiday routine can help you manage the season’s challenges while keeping you feeling merry and bright.

Tackling Holiday Stress
Stress during the holidays is nearly unavoidable. Emotional strain, coupled with physical activities like lifting heavy boxes or standing for hours in the kitchen, can leave your spine misaligned and muscles tense. Misalignments, or subluxations, in your spine not only cause discomfort but can also interfere with your nervous system, amplifying stress and fatigue. Chiropractic adjustments help restore alignment, improving your body’s ability to handle stress effectively.

Preventing Holiday Injuries
From hauling decorations out of storage to trudging through crowded malls, holiday activities can lead to unexpected injuries. Improper posture while lifting or overexerting yourself during housework can strain your back and neck. Regular chiropractic visits ensure your spine stays in optimal condition, reducing the risk of injuries and keeping you active through the season.

Boosting Overall Wellness
Chiropractic care is about more than pain relief; it’s about supporting your body’s overall wellness. Adjustments can improve your posture, increase flexibility, and even enhance your immune system. A strong, aligned body is better equipped to fight off seasonal illnesses, helping you stay healthy enough to enjoy every festive moment.

Travel Comfortably
If holiday plans include travel, long hours in cars or planes can wreak havoc on your spine. Chiropractic adjustments before and after trips ensure your body stays balanced and ready for the journey. Stretching techniques and posture tips provided by your chiropractor can make a world of difference in avoiding stiffness and discomfort.

This December, prioritize your spinal health to truly enjoy the magic of the holidays. Chiropractic care offers relief, injury prevention, and improved wellness, allowing you to embrace the season with comfort and joy. Schedule a visit today and let your chiropractor help you stay aligned, stress-free, and ready to celebrate!

Click here to call our office or call 661-322-2875

Staying Comfortable with Chiropractic Support

Thanksgiving is a time for family gatherings, but for many, it also means long hours of travel by car, plane, or train. These journeys can take a toll on your body, especially your spine and joints. Fortunately, chiropractic care can help you stay comfortable and pain-free during your holiday travel.

Travel tips before hitting the road should include scheduling a chiropractic adjustment. A properly aligned spine ensures better posture, reduces tension, and optimizes your body’s ability to handle prolonged sitting. Chiropractors can also recommend stretches and exercises tailored to your specific needs, keeping your muscles relaxed and your joints mobile during the journey.

During travel, it’s essential to maintain good posture to avoid back and neck strain. Use a supportive travel pillow to keep your neck aligned and take breaks to stretch and move around every hour or so. If you’re driving, adjust your seat to support your lower back, and if flying, opt for an aisle seat to have more freedom to stretch. Staying hydrated is equally important, as proper hydration keeps your joints lubricated and your muscles flexible.

Once you arrive at your destination, it’s common to feel stiff or fatigued. Gentle stretches or yoga can help release built-up tension, while a chiropractic adjustment post-travel can address any lingering discomfort. Chiropractic care not only alleviates pain but also enhances circulation and reduces inflammation, helping you recover faster and fully enjoy your Thanksgiving celebrations.

This Thanksgiving, don’t let travel woes ruin your holiday spirit. Use these Travel tips and include chiropractic support into your travel routine, you can arrive at your destination feeling relaxed and ready to embrace the festivities. Chiropractic care offers a proactive way to maintain your health and comfort, making your holiday travel a breeze. Schedule your appointment today and give thanks for a pain-free journey.

Click here to call our office or call 661-322-2875

So much of solving musculoskeletal dysfunction and, consequently, dispelling pain, begins with relearning what was lost. It begins with unlearning bad habits which have accumulated due to laziness and learning how to use your muscles in harmony so that no one part of the body is assuming more burden than it should. This is especially important as we move forward in age, as the physical ability which came so effortlessly when we were young begins to erode. A great example of this is the trapezius, a large, trapezoid shaped muscle that sits in the center of the upper back.

For our intents and purposes, we divide the trapezius into three parts: the upper, middle and lower, with heavy focus centered upon the upper trapezius: the muscle which starts in the back of the head and connects to the clavicle. Over-activation of this muscle pulls the shoulders up and, because sitting often sees us hunched over, the shoulder adapts to this request and locks itself into a shortened position. With a tight upper trapezius and shoulders elevated, it is much more difficult for the middle and lower trapezius to perform the stabilizing role for the shoulders and they begin to fire much less and weaken, shifting even more burden on the upper trapezius. So it’s really no surprise that a principle complaint of deskbound workers is tight shoulders- their bodies are literally morphing into a position that perpetuates stiffness and pain. 

This should serve as a road map for how pain can develop when we let our postural awareness fall by the wayside. Shoulder mechanics are a matter of mobility and establishing and maintaining range of motion and flexibility in critical joints is a big part of our practice at Haynes Chiropractic. It does take a dose of proactivity on your part, but the upside is truly worth it. We can show you strengthening and stretching techniques that will tone the muscles necessary to make maintaining good posture easier. Call our office to schedule an appointment so we can begin extracting you from the veritable mess that a desk-bound lifestyle breeds. 

Dr. Jeff Haynes, D.C. 

Planking is a super exercise that has blown up in popularity during recent years and, while plank-offs on YouTube make for exciting competition, the greatest thing about planking is that you can challenge yourself from the comfort of your home. As far as value per minute goes, the plank is one of the most efficient exercises out there: with little movement required, it conditions even the deepest layer of abdominal fascia; adding to core stability, boosting the flexibility of the posterior chain and reducing pain in the lower back. 

As with all stretches, a good plank requires knowledge of proper form, so here are some elements to keep in mind

• Elbows directly under shoulders
• Wrists aligned with elbows
• Push body upwards, holding chin close to neck, as though you are trying to cradle an egg between them.
• Contract abdominals, squeeze glutes and thigh muscles 
• Hold 20-30 seconds; no more is necessary! Rest 1 minute and repeat 3-5 times. 

A bonus tip is to pull your belly button in to target the transverse abdominus muscle. If you are starting from scratch, don’t expect to be a planking wizard on day 1; it may even be hard to hold for 10 seconds. But if you have the patience and perseverance to keep at it, the benefits will be enormous. Furthermore, mastering the basic low plank sets a good foundation so that you can move on to variations of the exercise: side-planks and high planks target different muscle groups giving you a much more holistically conditioned mid-section. At Haynes Chiropractic, we specialize in helping people find pain relief naturally; conditioning the core as a stabilizer and keeping the posterior chain flexible are two great ways to prevent or temper lower back pain. 

Dr. Jeff Haynes, D.C.

The thoracic spine, which corresponds to what we consider the upper back, is a region of relative stability and little motion. Compressive forces are few and far between as compared to the lower back and, as such, the more common spinal disorders tend to not affect the upper back. That being said, anyone who works in front of a computer for a living can tell you that the upper back can be a problematic region: pain, stiffness and muscle spasm are part and parcel with a computer-heavy lifestyle that often involves questionable posture. As we move forward into the computer age, chiropractors are seeing more people who complain of muscular irritation and joint dysfunction in the upper back than ever before. 

There are very large muscles in the thoracic region that connect the scapulae to the shoulder girdle and allow our shoulders a range of motion beyond what the scapulae could provide by themselves. These muscles are often exposed to strain by too little conditioning and too much repetitive trauma (also known as overuse injury, for example: spending every day typing with your shoulders scrunched up). Very often, upper back pain develops in tandem with neck and shoulder pain. This myofascial pain is often irritating, but the good news is that it generally responds very well to conservative care methods. 

At Haynes Chiropractic, we would like to help people with manual treatments that seek and correct the root of the problem. Myofascial release and trigger point therapy are great at getting into the large muscles of the upper back and releasing them from tension and opening them up to an influx of healing nutrients. Our plan for addressing the pain will also include a mix of stretching and strengthening that will help prevent injuries in the future and help make sitting with good posture easier. 

Dr. Jeff Haynes, D.C. 

Medicine doesn’t come cheap, but movement does, and from the chiropractor’s perspective, simply getting up and going for a walk could be the best value-for-money you can put into your body on a daily basis. At Haynes Chiropractic, we believe that every human needs to move well and often and to this end, we offer our services to help relieve your pain or assist you with overcoming physical dysfunction and limitation, with an eye to getting you moving. Here are a few thoughts to keep in mind regarding movement:

The human body needs movement: when you are hungry, you eat; when you are tired, you sleep; when your body starts feeling stiff, you _______? This is an individual science, so what moves you? Are you a hiker or a swimmer, a tennis player or a biker, or a living room athlete who is content stretching or running on the treadmill. Whatever makes you the most comfortable and happy, that should be your go to. 

Realize that even the smallest dose can make a difference in your health. To demonstrate this, take a deep, full diaphragmatic inhale and then exhale fully; do a few shoulder rolls or stretch your neck; the feeling of tension slipping away is profound and happiness inducing. 

So what is holding you back? Often, all you need to do is look yourself in the eye and realize that you don’t have to tolerate chronic stiffness and pain any longer. Get your muscles moving  And for help coming up with a plan, and getting excited about it, give our office in Bakersfield a call to schedule an appointment today: we want to be your greatest fan and ally in your quest for well-being.

Dr. Jeff Haynes, D.C. 

Sciatica is a condition characterized by pain, numbness and tingling that affects the lower back, hip and legs and is most often caused by compression of spinal nerve roots in the lower back. Anyone who has experienced it once has experienced it enough- the limited range of motion, dull achy feelings and shooting pains can make it difficult to even stand up. It’s easy to understand why sciatica is so widespread; the sciatic nerve is the longest in the human body, exiting from the spinal column in the lower back, running through the buttocks and down the leg. This being the case, there are many factors that can create an irritation for this nerve and leave you with sciatic nerve pain. 

A herniated disc creates pain because it effectively bulges out of position and pressurizes the nearby nerve. If this happens to be the sciatic nerve, it creates dysfunction in the lower body which can be scary at first, but is quite common. Fortunately, chiropractic is a very effective method for responding to sciatica; two particularly effective modalities are spinal adjustment and traction which seek to correct any nerve irritation, regulate the nervous system and ease the discomfort associated with compression of a nerve. Through spinal decompression therapy, we use a table to gently stretch the spine and ease the pain, while simultaneously improving range of motion and fighting the natural build up of inflammation. 

Another factor that can create sciatic type pain is piriformis syndrome, caused by tightness or strain of the piriformis, a muscle that runs underneath the glutes. Trigger point therapy is a direct and targeted method that frees up the area from tension and improves sciatica symptoms. Don’t let the scourge of sciatica linger in your life any longer- call our office in Bakersfield to schedule an appointment today!

Dr. Jeff Haynes, D.C.  

Sitting is already the worst position for your spine- imagine if we lived in a world that required us to sit for most of our waking days? This is already a reality for a large part of the populace and the demographic is growing. What’s more is that, regardless of whether our jobs require it or not, we are actively seeking out entertainment options that place us in front of screens and often we are slumped on the couch, or laying with our necks tilted upward in bed just to watch and be, “as comfortable as possible.” This is setting a dangerous precedent, as persistently poor posture is one of the quickest ways to create problems related to spinal compression and muscular degeneration. To illustrate this point, let us use the hamstrings:

As you sit working away at the desk, or watching your favorite show, the hamstrings are in a perpetual state of contraction. If they are not stretched and lengthened regularly, they contract and create a pull on the pelvis. This, in turn, leads to destabilization of the lower back and can create misalignment. Furthermore, many people who are unaware of posture sit with a posterior-tilted pelvis, which can be torture for the sacrum and lumbar regions of the spine. 

Hamstring tightness is an individual experience, as some people are not affected by it while others find that it causes pain and limits movement. It is particularly problematic for athletes and gym goers, but this is OK because exercise is precisely the way to solve the problem. With targeted stretched and strengthening, we can release the region from tension and prevent the problem from recurring. Yes, it takes dedication, but the reward is worth it: you will feel freer. Let’s get those muscles lengthened and stretched and address any spinal misalignment that may have been caused by chronically tight hamstrings; give our office in Bakersfield a call to schedule an appointment today. 

Dr. Jeff Haynes, D.C.