coffee shop

Vitamins: An Important Part of Your Healthy Lifestyle

Screen Shot 2018-10-07 at 8.57.21 PM.png

It’s easy to admit, Johnny Depp made a pretty good looking pirate as Captain Jack Sparrow in the Pirates of the Caribbean movie franchise. But as many of us learned in our history classes, pirates probably weren’t Hollywood handsome. For one, they were often plagued by scurvy, a disease that caused bleeding gums, joint pain and fatigue, eventually losing their teeth and suffering from open wounds. Scurvy, which is caused by lack of Vitamin C, was eventually eradicated on ships by packing along oranges and lemons with the other supplies.

Not many of us these days suffer from the bleeding gums of scurvy, but this example shows just how important it is for people to pay attention to what they eat and to maintain a balanced diet complete with the proper vitamins for good health. Here at Foster Chiropractic Sports & Wellness, our focus is on the whole body -- your wellness. It’s so important that we include it in our name. And vitamins are one important part of overall wellness.

The vitamins essential for good health are: A, C, D, E and K, and the B vitamins including thiamin (B1), riboflavin (B2), niacin (B3) panthothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin and folic acid. Each vitamin plays an important role in the body’s functions. Some of what vitamins do include helping form and maintain healthy teeth and bones, helping form red blood cells, promoting wound healing, maintaining healthy skin, producing hormones and changing carbohydrates into energy.

Getting Vitamins in Your Diet

The best way to get the nutrients your body needs is through food. Unfortunately, a typical American diet is not usually balanced with fruits, vegetables and whole grains that offer a mix of vitamins and minerals that the body needs. Many people lack nutrient-dense foods that keep them healthy. Is kale a regular part of our diet? Kale contains 200% of the recommended daily allowance of Vitamin C, 300% of Vitamin A and 1,000% of Vitamin K, as well as large amounts of B6. You also know from the pirate example that citrus fruits are good sources of Vitamin C, but did you know half a cup of red pepper has as much Vitamin C as 3/4 or a cup of orange juice? Other sources of Vitamin C include broccoli, spinach and tomatoes.

Some other common fruits and vegetables with high vitamin content include:

  • Sweet potatoes for Vitamin A

  • Leafy greens for Vitamin E

  • Cabbage for Vitamin K

  • Meat, poultry and fish for B12

If you’re not feeling your best or interested in learning more about vitamins, we offer Standard Process products in our office. These whole-food vitamins (instead of synthetic) are sourced from a family farm in Wisconsin. From detox programs to reset your system to daily packs of multivitamin, minerals and fish oils, we’re committed to helping you live your best life.

6 Surprising Ways Chiropractic Can Help Your Health

Most people associate a trip to the chiropractor with helping relieve back pain or headaches. But chiropractic care is much more than that! At Foster Chiropractic we practice a holistic approach, and our attention to overall health and wellness, coupled with chiropractic care, can help with many different things that affect your health. Here are just a few.

ADHD. As kids head back to school, many who suffer from attention deficit hyperactivity disorder find it hard to concentrate. Many times parents resort to medication to help their kids focus. Chiropractic care can also help. Aligning the spine helps foster effective nerve flow, restoring balance the mind and body.

Bedwetting. Chiropractic alignments can help with the nerves that control the organs of the urinary system, helping prevent bedwetting in children. A study in the Journal of Manipulative and Physiological Therapeutics found that in a study of 171 children, one quarter of them showed a 50 percent decrease in incidence of bedwetting when under chiropractic care.

TMJ. People who suffer from TMJ have jaw pain that affects their daily life and can lead to grinding teeth and even arthritis. A chiropractor can help align the jaw to alleviate pain, as well as helping give options for daily living that will help decrease symptoms. Many of our patients get their jaws adjusted in the office prior to getting a mouth guard as well. It's important that dental devices reinforce correct jaw positioning. 


Ease the Pain of Childbirth. When women are pregnant, sometimes the weight gain can lead to instability and increased back pain. As medication options are limited, chiropractic care is often turned to, and the alignments can help improve the position of the back and decrease pain. Newborns with colic and gas are commonly treated in our office to provide baby relief, and give parents some sleep.

Digestive Issues. It’s pretty easy to see from the examples listed above that the spine and the nervous system play a part in all bodily systems. Therefore it makes sense that misalignment of the nerves can affect the digestive system. It can cause an increase in acid production that leads to heartburn and indigestion. Chiropractic care will help alleviate symptoms, and consultations with the chiropractor can also help provide healthier lifestyle choices for overall better health.

Boost Immunity. In addition to eating those blueberries and drinking green tea, a trip to the chiropractor can help fight off disease. Aligning the spinal and keeping the nerves in top working order frees up the immune system to fight off intruders.

The list goes on and on as you can see, chiropractic care helps people feel better in many different ways. We’re not here to focus totally on back pain. Dr.  Scott Foster is not only certified to treat extremities as well, but his holistic approach to wellness helps improve the well being of his patients in all facets of their life. Make a consultation today to see how we can help you feel better and stay active. Get adjusted to feeling great!

Treating Injuries: When to Use Heat or Ice or Both

Screen Shot 2018-07-27 at 2.47.04 PM.png

The long days of summer make it easy to get outside and to be active. Weekend hikes with the family, a round of golf at the club, tennis with friends after work, and even a leisurely stroll fill up the hours before sunset. But all of that increased activity can also lead to more chances for injuries or even just stiff muscles. A sprained ankle from hiking, sore muscles from the tennis serve you haven’t practiced since last summer, or a aching feet from a walk in flip flops can have you sitting on the sidelines. The key to getting back out doing the things you love quickly is practicing smart first aid tactics. 

For most simple sports injuries like sprained ankles and sore muscles, we automatically reach for an ice pack or heating pad. But which one do you use when, and what is the proper way to use it?

Cold Therapy

Reach for that ice pack immediately after an injury to reduce swelling and inflammation. Cold therapy works by constricting blood vessels and reducing blood flow to the injured area, which can reduce swelling and inflammation, as well as reducing the amount of pain. Cold therapy is recommended for sprains, bruises and muscle tears.

Ice packs work well for cold treatments, but it’s just as easy to use a Ziploc bag of crushed ice or even a bag of frozen peas or corn. Just don’t put the ice directly on your skin. Cover the pack with a towel to make it more comfortable.

Place ice on the injured area about 15 minutes, then remove for 15 minutes and repeat every hour. Ice therapy is often recommended at the onset of the injury, for the first 24-48 hours.

Heat Therapy

The time to reach for the heating pad is when you’re experiencing pain from sore or tight muscles rather than an acute injury. The heat expands blood vessels, allowing for increased circulation and oxygen flow to the area. This will help relax sore muscles. 

Use heat the same way you would with ice therapy, applying it to the area in pain for limited amounts of time. You can use a heating pad or even just a hot, wet towel to provide relief.

Combining Therapies

Sometimes it works to alternate hot and cold therapies. After the first 3-5 days, when acute swelling has gone down, you might choose to alternate hot and cold, ten minutes each. This has the effect of increasing the circulation to the area when the heating pad is in use, and then the ice pack constricts the vessels and allows the injured area to use the nutrient rich blood to heal the area.

Many times resting from your normal activities and concentrating on proper hot or cold therapy will have you feeling better quickly. If you have questions about whether ice or heat is the appropriate home treatment, call our office for guidance. Chiropractic treatment is often a good option for helping alleviate sports injuries  - from neck/back pain to knee, foot and shoulder pain. If you have an injury or pain that is keeping you on the sidelines, call Foster Chiropractic for a consultation. We can help you get back in top shape to enjoy all the activities you love in the summer.