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Firm or Soft Mattress: Does It Matter?

Mattresses come in many different sizes and shapes to suit a variety of needs. You can choose from soft, medium, and firm mattresses, as well as a range of widths and thicknesses. Finding the right type of mattress can help you get a good night’s rest and improve your overall health.

Many times, the mattress you will prefer depends on your sleep position. For example, if you sleep on your stomach, you might prefer a firmer mattress. However, if you sleep on your back or your side, you might prefer a medium or softer mattress. Your body will adapt itself to counter misalignment during sleep. However, the wrong mattress will cause the body to have to adapt itself too much, which can result in pain.

Healthy Sleep

During sleep, the goal should be to keep the spine in a neutral position. This means that the neck, back, and hips should all be in alignment with each other. This will put less pressure on the joints while allowing the lungs to better take in oxygen. This can also improve your circulation and reduce the amount of back pain you may experience.

Poor alignment has the opposite effect. When your neck, back, and hips are not properly aligned, your body will not relax. This can prevent you from getting proper rest at night. It can also cause you to feel stiff, sore, or in pain in the morning when you wake up. To avoid this, you should choose a mattress that is not too soft and not too firm.

Benefits of a Firm Mattress

One of the benefits of a firm mattress is that it offers your bones better support during the night. This can help your body better relax during the night when you rest. If your mattress is firmer, then your bones must work to support your body, instead of your muscles. This will allow your muscles to truly relax and rest during the night. This can also improve circulation in your body, which can promote healing.

Another benefit of a firm mattress is that it can support your lower back. With a softer mattress, your lower back can collapse into the mattress. This lack of support will leave you feeling sore in the morning.

However, if you have back pain, you may want to avoid a firm mattress, as it can increase the pain you are feeling. It can also feel uncomfortable if you had a soft mattress.

Benefits of a Soft Mattress

A firm mattress can support you during the night. However, a soft mattress can provide cushioning to keep you comfortable during the night. Softer mattresses usually work well for people who sleep on their backs and their sides, because they can conform to your joints and your spine. This can work to support you while still being comfortable. A soft mattress can also work well for lighter individuals. This is because a firm mattress may not conform to your weight at all and can be extremely uncomfortable.

However, a soft mattress may not last as long as a firm mattress. This is because mattresses already tend to become softer over time.

Closing Thoughts

You should keep in mind that there is a range of firm and soft mattresses, and the right choice for you may be closer to the middle. This can offer you both the support of a firm mattress and the comfort of a softer mattress. No matter which type of mattress you select, the choice will ultimately depend on your personal preferences.

How Inflammation Can Be Causing You Pain

Inflammation indicates that your body is fighting off an infection or foreign pathogens, but sometimes it can cause pain.

What Is Inflammation?

In inflammation, your body’s white blood cells are working to fight off an infection or foreign body. When an area in your body is damaged, your immune system sends more blood to the area by enlarging the branches of your arteries. Then your body releases neutrophils, which are white blood cells. The neutrophils digest microorganisms, so you are less likely to get an infection.

Inflammation signals your body’s immune system to repair damaged tissue. If you did not have any inflammation at all, you could easily die from an infection. The problem is that too much inflammation can lead to pain because it can cause a few painful diseases. Excessive inflammation can lead to issues, such as heart disease and strokes.

Inflammation and Pain

In some cases, your inflammation may become chronic. This may happen because of a virus your body cannot eliminate, foreign bodies in your system, or an overactive immune system. Chronic inflammation is usually much slower than acute inflammation. Chronic inflammation can lead to tissue death, thickening, and scarring.

Having chronic inflammation can lead to a variety of disorders that cause you pain.

  • Arthritis: Some types of arthritis, such as rheumatoid arthritis, psoriatic arthritis, and gouty arthritis, are caused by inflammation. This happens when your body’s immune system damages your tissue.
  • Cancer: Some types of inflammation can lead to DNA damage, eventually causing cancer.
  • Plaque buildup: When plaque builds up in your arteries, you are at a higher risk for a stroke or a heart attack.
  • Alzheimer’s disease: Chronic inflammation can cause Alzheimer’s disease and other neurodegenerative diseases. This is because inflammation can kill neurons in the brain.

Even if you do not have any of these diseases, you can still have severe pain from inflammation. This is because inflammation presses against your nerve ending, sending pain signals to the brain. You may feel stiff or extremely uncomfortable in the affected areas. Chronic inflammation can also lead to other painful symptoms.

  • Chest pain
  • Excessive tiredness
  • Rash 
  • Joint pain
  • Fever 


Just because you have inflammation does not mean you have an infection. However, an infection can cause chronic inflammation. If your body can’t entirely fight off the virus or pathogen, causing the disease, you might develop chronic inflammation over time.

Being exposed to pollutants for long periods can also cause inflammation. These include polluted air and industrial chemicals. Smoking and alcohol may also lead to chronic inflammation.

Sometimes it is not clear what is causing chronic inflammation. More research is needed to find the patterns in the causes of chronic inflammation.

Inflammation Treatment

Because it is not entirely clear what leads to chronic inflammation, there is no one treatment for it. However, natural remedies may help reduce or prevent swelling.

One study in 2018 showed that people who followed a Mediterranean diet had overall less inflammation than those who did not. The foods in the Mediterranean diet are often high in antioxidants and polyphenols. It includes food such as olive oil, nuts, fatty fish such as salmon, and leafy greens.

Spices may also help treat inflammation. Cayenne, ginger, and garlic have all been shown to have anti-inflammatory properties. And supplements such as lipoic acid and curcumin can also help reduce inflammation.

Fletcher Chiropractic can help realign the vertebrae in your spine, which can help reduce or stop the production of inflammation-causing neuropeptides. Adjustments from Fletcher Chiropractic can also help prevent cytokines from building up. We can also offer you advice on how nutrition can help reduce your inflammation. 

Wintertime Health Needs

Get Lots of Vitamin D

During the warmer months of the year, we are typically out in the sun a fair amount more than during the winter. Our bodies are designed to get the vitamin D that we need by producing it when our bare skin is exposed to sunlight (how cool is that!). However, during the winter months we tend to be outside a bit less, and when we are outside we’re typically more covered up – meaning that, simply by circumstance, we tend to get less of this vital nutrient in our bodies.

So, why is vitamin D so important? Well, to start with, our bodies need vitamin D to absorb calcium, which is part of what makes our teeth and bones so strong and healthy. Plus, vitamin D also boosts our immune systems to help keep us healthy all year long. So, on all the freezing mornings to come, we know that going outside to get a little sun may not be top on your priority list – thankfully, though, there are other ways of getting vitamin D to keep your body going until the sun comes out to thaw us in the spring. Fatty fish – like tuna and salmon, eggs (specifically the yolks), and many dairy products are all great dietary sources of vitamin D.

Vitamin C Is Also Important for a Healthy Body

Free radicals are cells that move around the body with the ability to mutate into something dangerous. To combat these cells, we need to put a lot of antioxidants into our bodies. That is where vitamin C comes in. It is a powerful antioxidant that we often naturally get through foods. Since our bodies are more prone to illness during the cooped-up winter months, it is always good to have vitamin C running through our veins. Should we get sick during the winter, vitamin C can cut down how long we remain sick. This vitamin can be found in all sorts of tasty treats, like citrus fruits, strawberries, and pineapple, just to name a few!

Boosting the Immune System Naturally

Getting a massage or alignment is a FANTASTIC way to supplement your health during the wintertime, too. The immune system is the body’s army, and is set up to fight off any invader. To do that effectively, it relies on the ability to send messages anywhere in the body at a moment’s notice. Without that ability, the body is much more likely to struggle whenever a foreign body, in this case, a virus or other type of infection, enters its space. 

By getting a chiropractic alignment, those messages are able to get through as they were meant to. The nervous system is what passes along those messages. Any time there is a kink in those message tubes, the messages can be delayed or get lost completely. This is when the flu becomes so dangerous. In terms of boosting the immune system, chiropractic care is one of the best supplements you can get. 


If you want to figure out the best way of getting through the winter with the fewest health issues, then you need to come in and speak with us here at Fletcher Chiropractic. Not only can we help with an alignment of your body, but we can also speak with you about holistic options to help you stay healthy, nutritional ways of achieving your health goals, and your specific nutritional and supplemental needs. Call us today to set up a time to come in and talk!

Muscle Cramps: What a pain!

Dr. Kadi demonstrating exercise

Do you often get cramps when playing volleyball, football, or even hiking? When it comes to sports or a weekend warrior, muscle cramps can be destined to happen. They are most often caused by dehydration, potassium deficiency, and muscle fatigue.

What are cramps? How can they be treated?

Cramps occur when a muscle suddenly contracts, which can cause pain and lack of mobility. Usually they can be painful and can have involuntary contractions. Causes can include: improper stretching or lack of stretching, a nutritional deficiency and dehydration or lack of water, which is a common issue.

How to soothe a cramp.

Treatment for cramps includes various ways, from stretching, changing diet, fluid intake, proper shoes, and etc. A strange but a very effective way of treating a cramp can be by simply drinking pickle juice. Pickle juice contains vinegar which contains salt that acts as electrolytes. The vinegar relieves the pain caused from the cramps. Pickle juice is more likely to cure a cramp than drinking the same amount of water as pickle juice. Certain nutrients or foods such as banana and mustard can soothe muscle cramps. The premise is about the same as the foods help to provide electrolytes to the muscles.

Proper nutrition and hydration is also important. Dehydration is common as most people don’t drink enough water during the day. One of the most common things that we see that is a contributing factor to cramps is pop/soda consumption and too much sugary foods intake. Choose water and whole food choices to help support your body to reduce your chance of muscle cramps.

How can we help?

Fletcher Chiropractic can help you get on the right track nutrition wise , but also make sure that you are functioning properly. We can do adjustments to make sure that your body is moving properly and then go over stretches and exercises that would benefit you. Contact us to set up a visit today!

How Massage Supports Chiropractic Care

Partnerships in Integrative Care

Fletcher_ How Massage Supports Chiropractic Care

What do the experts know about how massage supports chiropractic care? They know that when these two modalities for integrative care are used together, patients begin to feel better. Chiropractic care is so much more than a way to prevent pain in the body. Ultimately, the goal of chiropractic treatment is to restore the body to its most natural state of peak health. Spinal adjustments can be an important part of a long-term plan to create better health and wellness. 

Integrative care is an approach to health and wellness that seeks to integrate Western medicine with alternative health techniques. This way, the needs of the body, mind, and spirit are addressed equally. Patients who incorporate integrative care treatments into their lives are encouraged to create a plan that consists of several different therapies or modalities. When both chiropractic adjustments and massage therapy are used, the patient’s overall health and wellness are improved. This is because the muscles and the skeletal system in the body work together. While chiropractic treatments align the neck and spine, massage therapy helps to relax the muscles that support the bones.

The Benefits of Teamwork

Working with a team almost always improves progress toward a goal, and this is no different with integrative medicine. When using a massage to support chiropractic care, the massage therapist will be in communication with the chiropractor, and they will work together to create a personalized plan for optimal health. This team of professionals can discuss each individual’s needs, treatments, and progress. 

According to the American Institute of Massage Therapy, massage therapy programs add complementary and highly beneficial services to any chiropractic or physical therapy office. Unlike other independent spas or disconnected massage therapists, patients who use a massage therapist who works with their chiropractor can rest assured that their therapist will be working toward their overall health goals through a shared treatment plan. This way, patients can leave each massage with some helpful aftercare recommendations and follow-up suggestions. 

Why Massage?

According to the American Institute of Massage Therapy, massage therapy has been proven to:

  • Improve energy and alertness
  • Promote muscular health
  • Relieve tension headaches
  • Improve immune system and function
  • Reduce muscle spasms and cramping
  • Improve posture, joint flexibility, and digestion
  • Lower blood pressure

Massage therapists may use a wide variety of techniques to fully address each client’s individual needs. Whether the therapy includes deep tissue work, myofascial release, foot massage, Swedish massage, sports massage, trigger point release, or just deep relaxation, each massage therapy session can be tailored to meet the patient’s needs and goals. All of these methods can reduce inflammation in the body and help relax the overall nervous system. This type of deep relaxation can help alleviate anxiety, depression, and insomnia.

Long-Term Health Benefits

Some of the most frequently reported long-term benefits of massage used with chiropractic care include pain relief and healing, better-quality sleep, inflammation reduction, improved flexibility, and stimulation of the lymphatic system. Additionally, when used together, these treatments can help eliminate toxins and improve the body’s overall immune system function. Using massage therapy to support chiropractic care can speed up recovery time from any injury. It also can reduce aches and pains and other physical ailments and improve mobility. Other long-term benefits include lower rates of recurring problems and lower medication use and costs, as well as eliminating any potential side effects from medication. 

Developing and sticking to an integrative care plan that uses massage therapy to support chiropractic care is becoming an increasingly popular way to maximize health and wellness. 

Chiropractic Benefits for Athletes

Chiropractor stretching a woman in a roomAs an athlete, you count on your body to perform at the highest level at all times. Unfortunately, though, your body lets you down from time to time. You might suffer from injuries, issues with your range of motion, and pain on occasion. You might feel tense and uncomfortable or even have trouble relaxing. Your chiropractor can help you with these issues so you can optimize your performance.


Reduce the Risk of Injuries

Nothing can derail an athlete’s career quite like injuries. If you experience constant injuries, you could end up losing your spot on the team. Injuries often occur due to alignment issues. This puts stress on various parts of your body and makes you more susceptible to injuries. Your chiropractor will make sure everything is in proper alignment so you will be in tip-top shape when you compete. You will be less likely to experience an injury, so you’ll be in the middle of the action when your team wins yet again.


Shorten Your Healing Time

While you can reduce your risk of injuries with chiropractic treatments, it’s still possible to get injured occasionally. If you try to heal on your own, you might be out of action for weeks or months. A chiropractor can reduce the amount of time it takes to heal through massages, electrical muscle stimulation, and other treatments. These1q1 can reduce your pain and other symptoms while promoting healing. If you’re injured on the court or field, make a point to visit the chiropractor so you don’t miss too much of the action.


Increase Your Range of Motion

You need an optimal range of motion to be able to perform. Unfortunately, training can cause pain and stiffness in your joints and alignment issues in your spine, which in turn makes it harder to move. If you can’t move properly, you can’t expect to perform at your best on the court or field. Chiropractic treatments can restore your range of motion, so you’ll be back at peak performance. In fact, you’ll likely notice that you start performing at a higher level than ever before. It’s amazing what you can do when you’re able to move your body properly.


Alleviate Pain Without Drugs

If you’ve spent much time participating in competitive sports, you understand pain. You know that pain can come and go, and many of your fellow athletes use prescription drugs or get cortisone shots for relief. These medications might mask the pain for a short time, but it always comes back, and often, it’s worse when it does. You can avoid the pills and shots while alleviating your pain with the help of a chiropractor. Chiropractic adjustments don’t just reduce pain for the short term. This is a long-term solution for athletes, and unlike prescription medication, you don’t have to worry about performance-draining side effects.


Relax With a Chiropractic Treatment

Your body goes through a lot out on the field. You put it through the paces, and at the end of the game, you feel worn out. It can be hard to relax when your muscles are burning and achy. Fortunately, your chiropractor can help you relax by massaging critical pressure points. By the time you leave the office, you will feel better than you have in years and will probably get your first good night’s sleep in quite some time.


Reach Peak Performance

When you see a chiropractor on a regular basis, you can improve your performance on the field. Schedule an appointment so that you can get into peak performance in time for your next match.

Women’s Health and Hormones

Mother and Daughter

The word “hormones” is mentioned frequently when it comes to women’s health. But many people may not know the extent to which hormonal changes and imbalances can affect female health — or the parts of female physiology they can affect.

Hormones are “signaling molecules” that are produced by the glands and transported throughout the body. They regulate the function of organs, the growth and organization of cells, and the development of sexual characteristics.

When people refer to hormones in terms of their relation to female health, they are usually referring to sex hormones. In females, the three sex hormones are estrogen, progesterone, and testosterone.

What Do Female Sex Hormones do?

Female sex hormones are responsible for a number of functions in the body. Firstly, they facilitate the development of sexual characteristics. This includes the development of the breasts, an increase of fat deposits in the stomach, hips, and buttocks, and the start of menstruation.

Sex hormones are also responsible for keeping a mother and baby healthy during pregnancy. Progesterone, in particular, helps support a growing baby in utero and send nutrients to it via the placenta. It also helps regulate the mother’s metabolism throughout her pregnancy.

Sex hormones also play an enormous role in a woman’s libido and menstrual cycle, including menstruation, ovulation, and even menopause. The role of these sex hormones is extensive, and hormonal deficiencies can have an enormous effect on many aspects of female health.

Symptoms of Hormonal Imbalance or Insufficiency

Hormone deficiencies can affect everything from weight gain to libido, pregnancy, and more.

Insufficient levels of estrogen and progesterone, in particular, can have a serious effect on your libido. Women with low hormone levels may have very little desire for sex. Sex can also be painful as estrogen plays a part in vaginal lubrication. Low estrogen levels can cause vaginal dryness. Suffering from low libido may also mean women have difficulty reaching orgasm.

Testosterone plays a much larger role in sexual health in men, but it is also present in small amounts in women. Testosterone imbalances can also cause sexual issues, such as low libido. But too much testosterone can also negatively impact female health. Women with polycystic ovarian syndrome (PCOS) have higher-than-average levels of testosterone. This can result in excessive body hair growth, ovarian cysts, weight fluctuations, hair loss, mood swings, libido issues, acne, irregular periods, and infertility.

How Hormonal Imbalances Can Affect Menstrual and Pregnancy Health

Female sex hormones also play a large role in the health of their reproductive system. Low levels of sex hormones can mean irregular periods and suppressed ovulation. This can lead to difficulty conceiving. Many women who have hormonal imbalances have difficulty getting pregnant. However, having a hormonal insufficiency or excess does not necessarily mean you cannot have children. It may mean that you should talk to your doctor about hormonal supplements if you are trying to get pregnant.

Hormonal imbalances can also affect pregnancy for many women. Some research suggests that low levels of progesterone may be related to a risk of miscarriage. If you have low progesterone during your pregnancy, your doctor may suggest a hormonal supplement.

How Hormonal Imbalances Affect Daily Life

Although hormonal imbalances can have significant effects in the long term, they may also cause issues for you on a daily basis. Vaginal dryness, irritability, depression, anxiety, or a low sex drive are all associated with hormonal deficiencies in women. If you are experiencing any of these symptoms, it is a good idea to talk to your doctor. They may be able to run tests to pinpoint the cause of your issues.

What Is Scoliosis?

Scoliosis x-ray film

One of the most common problems with the spine is a condition called scoliosis. Scoliosis usually develops as children go through puberty even though it can develop at other times of life as well. It refers to a curvature of the spine. Most of the time, scoliosis is mild and does not develop any further. However, severe cases can lead to a deformity in the spinal cord and a loss of ability or even damage to surrounding organs.

Doctors are not sure exactly what causes scoliosis. Genetic components appear to play at least some part. However, other developmental or neuromuscular conditions may affect the development of scoliosis. The condition may also be caused by an injury to the spinal cord.

While it is not life-threatening, scoliosis can cause a host of health issues or even disability. For this reason, it is incredibly important to receive prompt and professional treatment.

How Do I Know If I Have Scoliosis?

Adult scoliosis is not common. If you have already passed your teenage years, the chances are that you no longer are at risk for scoliosis. However, it can sometimes develop in adults as well as teens and pre-teens.

The signs of scoliosis generally are some amount of unevenness in the body. This might mean carrying one shoulder or hip higher than the other or having a more prominent clavicle on one side. If you notice any of these signs in yourself or in your child, make an appointment with your doctor.

If they think that your symptoms are a cause for concern, they will evaluate you for scoliosis.

How Is Scoliosis Diagnosed?

Diagnosing scoliosis may be a little bit more complicated than you expect. Your doctor will ask you to bend at the waist, hanging your arm at your sides. This lets them see if there are any uneven spots in your back, such as ribs that stand out. They may also run an X-ray to do an interior visual assessment.

Scoliosis can be related to other conditions, so your doctor might check for those as well. For example, a tumor growing in the abdominal cavity can push the spine out of alignment. Similarly, scoliosis can be related to certain neurological conditions, so they may also assess for those. However, suspecting scoliosis does not immediately mean you have another more serious condition.

How Is Scoliosis Treated?

There are a number of treatments for scoliosis. Your recommended course of treatment will depend on the severity of your condition as well as other factors. If the curves in your spine are advanced or very large, more invasive treatment may be necessary. The location of the curves can also be of note. For example, curves in the thoracic vertebrae are more likely to become more serious as time goes on.

Children who have scoliosis may be fitted with a back brace. This may be a good choice if their condition is not too far advanced. Back braces are not a good choice for adults diagnosed with scoliosis. This is because back braces require softer bones that are still growing to shape them effectively. It is important to note, however, that back braces do not “cure” scoliosis. They simply stop the advancement of the condition.

Chiropractic Care and Scoliosis

If you visit a chiropractor regularly, they may be the first to notice misalignments or awkward angles in your spine and torso. If your chiropractor says they think you may have scoliosis, it is a good idea to make an appointment with your family doctor as well. The best plan of care is having both a chiropractor and doctor working together. Fletcher Chiropractic offers many care options outside of spine adjustment that can help with the discomfort caused by scoliosis. If you worry you may have scoliosis or know you have it but struggle with the pain it causes, come find out what Dr. Kadi and Dr. Curtis Fletcher can do to help manage your discomfort or pain. 

Chiropractic care: common questions asked and answered

Doctor explains back pain and chiropractic care with a model of a spine suspended on a rod.

In our chiropractic practice, patients ask a lot of different questions. The most common questions are usually: “What is going on and can you help me?”, “How long will it take?”, and “How much is it going to cost?”. Usually when someone comes to see a chiropractor initially, they are in some sort of pain. When someone is in pain, they usually want the pain to go away quickly and sometimes it does not happen right away. Let’s talk a little about the three questions that most commonly get asked.

The What?

“What is going on?” is a multi-dimensional question because pain is complex. Pain can be caused from many different things and situations Pain can be caused by inflammation, joint dysfunction, muscle strain/sprain, disc herniation, and arthritis and so on, just to name a few. The diagnosis of these issues is most important as that can change how a person will be treated and how we as chiropractors can help. This is one reason why an examination is important. It helps the doctors figure out what is wrong and how to correctly treat it. Chiropractic care can help with many conditions like the ones listed above. There can be a few situations that chiropractic care may not be recommended for but our chiropractors are good at looking for those situations. The ultimate goal should be to help you feel better, move better, be healthier, and be happier.

How long?

When you have pain, people hate this word the most: TIME. When you have pain, everyone wants to feel better the quickest they can and sometimes that is not possible right away. Most conditions didn’t just start over night, and they don’t go away overnight. Many musculoskeletal issues take time to develop and will take time to correct. Even posture and ergonomics takes time to change as it involves breaking habits and creating new ones. It doesn’t matter what the condition or treatment is, things take time to heal.

Everyone has to do their part, including exercise and nutrition for the patient, whereas the providers will perform some soft tissue therapy, acupuncture, or an chiropractic adjustment depending on what the diagnosis is. Compliance is huge when it comes to healing which is why providers make recommendations. Following the recommendations means giving us and your body a few visits over a few weeks to help the situation at hand heal and become stronger.

What cost?

Cost is probably the bigger factor for some people. Insurance or no insurance can affect the cost of treatment. We try to know everyone’s health care benefits before a visit so contact us to see what your benefits may be because we want you to feel better. We are in-network with most insurance companies but do have benefits for the non-insured. Remember, good health means a better you. Bad health and you can not do, move, or focus on anything else.

So the questions “WHAT is going on?”, “HOW long will this take?” and “Cost of this?”, all depend on you and your situation. Try Chiropractic Care today. How we can help you?

What Role Does Food Play in our Health?

Role Does Food Play: variety of fruits, vegetables, grains and nuts displayed in an ornamental fashionThe way you nourish your body influences many different aspects of your health. In fact, you may not even be aware of the ways that your diet might change your health for the better — or worse. Everyone knows that high levels of sugar or lots of bad fat can lead to heart disease, type 2 diabetes, and other conditions. But what are the other ways that food affects your health, even on a day-to-day basis?

Cardiovascular Disease
You probably know that many types of foods — especially foods that are common in the American diet — put you at a higher risk of cardiovascular disease. Heart conditions are among the leading causes of death in the United States. This is not surprising, considering that the average American diet contains a high amount of fatty foods and few heart-healthy foods.
Coronary heart disease occurs when the valves of the heart build up with plaque, narrowing the flow of blood through the organ. This also raises the likelihood of a blood clot forming in the heart, which can lead to a heart attack. Fat and cholesterol-heavy foods are one of the leading culprits in the formation of heart disease.
Foods that contribute to heart disease include animal products like meat (especially red meat) and dairy products. Having a diet high in grains can also contribute to cardiovascular disease.
However, many foods can contribute to better heart health. These include leafy greens, such as spinach; berries; healthy fats, such as avocado and fish; nuts; chocolate; and legumes.

Type 2 Diabetes
Type 2 diabetes is at least partially genetic. However, the foods that you eat play a significant role in your risk of developing the disease. It is also related to being overweight, which is often related to diet (as well as exercise and genetics).
Diabetes develops at least partially as a result of a diet that is high in fat and sugar and low in fiber. Eating empty-calorie, high-fat meals that are lacking in healthy protein and plant matter cause your pancreas to work less efficiently. Of course, one of the biggest culprits in the development of type 2 diabetes is sugar, especially in the form of desserts, such as cookies, candy, and cake.
However, a number of foods can help you to fight the onset of type 2 diabetes. If you have a genetic disposition to develop the disease, you may want to adjust your diet. The best foods to keep blood sugar levels in check include Greek yogurt, fish, leafy greens, cinnamon, eggs, and nuts. It is also important to eat plenty of fiber to avoid the onset of diabetes.

The United States has a high rate of obesity, which can lead to a huge number of health conditions. Obesity has many causes, including genetics, a lack of exercise, and a poor diet. A high-sugar, high-fat diet with too many calories is the quickest way to become obese. However, another crucial factor is your eating habits, which can include when you eat and whether you overeat (including eating when you are not hungry). Obesity can lead to such health conditions as high blood pressure, heart disease, cancer, stroke, fatty liver disease, and breathing problems.

At Fletcher Chiropractic, we believe that a healthy diet leads to a better quality of life and is likely to increase your lifespan. Heart disease is one of the leading causes of death for Americans. However, eating a diet full of healthy fats, fruits, vegetables, and protein may help to extend your life.


Fletcher Chiropractic
4300 S 48th St Suite 7 | Lincoln, NE 68516
Phone: 402-261-5766 | Fax: 402-261-5943

Office Hours
Monday, Tuesday, & Wednesday: 8 am- 5:30 pm
Thursday: 8 am – Noon
Friday: 8 am – 4:30 pm
Saturday: By Appt. only | Sunday: Closed
After hour appts available Mon/Wed


I experienced chronic pain in my right foot from heel spurs.  Orthotics were not enough to correct the problem.  After 6 months of not sleeping well and associated problems of fatigue, I sought help at ...
Life was manageable.  As a runner, I was able to run without issue, but not without tightness and occasional pain.  Throughout the day, perhaps 2-3 days a week, my knee, calf, and shin experienced significant ...
Being from a small town, I love mom and pop shops.  I like the personal level and hands-on approach that Fletcher Chiropractic takes when it comes to chiropractic care. Fletcher Chiropractic was very personable and ...
I am very active but hampered by lower back pain.  It prohibited me from participating in firefighter training.Following Treatment:  I am back to doing everything I love without the restriction of pain. Fletcher Chiropractic taught ...
Life was good but my condition was bad.  I lead a very active lifestyle with weightlifting, judo, etc and along with my job, the pressure on my back was incredible.  My movement was restricted and ...
My pain has been with me since 1996 and my feet and legs were totally painful.  Walking is like walking on glass or nails and then the burning pain in my toes would start.Following acupuncture ...
I stopped doing things I enjoyed, like working out.  I felt limited in my activities and sleeping was becoming an issue with my neck pain.Following treatment: Its so much better. I can workout, take long ...
Working with Dr. Kadi has changed my life. Before going to her, I was stiff and had pain in my neck, back, hips, legs and feet.Following Treatment: Working problem areas and doing exercises she has ...
Life was very painful.  I never felt good and medications really have not helped.Following Treatment: I am much improved but I still recognize my limitations and I need to make more lifestyle changes to make ...
I was in a mental fog.  I couldn't think or concentrate and was not doing well.Following acupuncture treatment: I am much better. My mind is clear and my work performance has improved. Julie A.
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