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Slick Trick for Better Sleep (Iphone only)

I know you’re staring at your phone in bed so you might as well protect your eyes for better sleep. This blog is for Iphone users only. Other users must google search “Night mode” for their phone type.

You can use the Iphone Color Tint setting to turn your entire screen red. Red light is harder to see than other light frequencies, so it tricks our eyes into thinking it’s less bright than it really is. This means that you can look at a red screen in a dark room, and your dilated pupils won’t have to adjust as much to the light. Ultimately, the goal here is to reduce blue light exposure just before bed.

Normally, your brain starts progressively increasing the hormone melatonin around 9 or 10 pm, which makes you sleepy and keeps you asleep. Melatonin acts as a marker of your circadian phase or biological timing. By starting at you cell phone  just before bed, you are stifling your natural melatonin production, thus sabotaging your rest for the night. Ideally, you should discontinue using electronic devices at least an hour before bed, but many have developed habits of watching TV, laptops and computers, and cell phones even in their bedroom. 

Enable Red Tint

To enable this yourself, simply go to Settings > General > Accessibility > Display Accommodations. Here, you will touch the “Color Filters” option.  


 

 

 

 

 

 

 

 

 

 

 


Next, enable “Color Filters” with the switch at the top of the screen, then select “Color Tint” as your filter. From here, scroll down just a little further, then use the Intensity and Hue sliders to make the red effect more prominent. Both should be in the far right position for maximum redness.


                                     


Step 2 Add a Shortcut for Your Red Tint

It is pretty inconvenient to have to keep going through this process to toggle the red filter on and off so let’s speed up this unnecessarily long process by enabling an Accessibility Shortcut to simply “triple-click” the Home button to toggle the red screen on and off instead.

To set it up, go to Settings > General > Accessibility, then scroll all the way to the bottom and select “Accessibility Shortcut.” Choose the “Color Filters” option from the list, and you’re done. Now every time you triple-click the Home button it’ll switch between normal screen and red tint. Next time your laying in bed staring at your phone, just press primary circle home button 3 times quickly to activate your new red screen safe mode. Then in the morning after you wake up, repeat 3 clicks to return to normal.


 

 

 

 

 

 

 

 

 

 

 

 


The amount and quality of your sleep isn’t something to be taken lightly. Many people give sleep too little priority on the list of things they do to be healthy. The consequences of a chronic lack of rest are much more serious and far-reaching than the vague feeling of fatigue you experience on and off during the day. Sleep is just as important to your overall health and longevity as good nutrition, and exercise.

Insufficient, poor quality sleep can undermine all your other efforts to lead a healthy lifestyle. Lack of sleep can set the stage for some very serious illnesses, including:

  • Changes in your brain activity similar to those experienced by people with psychiatric disorders
  • Entering into a pre-diabetic state
  • Weakened immune system
  • Faster tumor growth
  • Hormonal changes and fertility problems
  • Increased risk of cancer, heart disease, diabetes, and obesity

This is just one of many startegies that Dr. B recommends for better sleep. Checkout his previous sleep blog to learn more “Sleep Hacks”

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Stretch it out! Relieve Low Back Pain, Hip Pain, and Sciatica Symptoms

PIRIFORMIS STRETCH

Here are some of Dr. B’s favorite muscles to target to relieve Low Back Pain, Hip Pain and Sciatica Symptoms:

Hamstring Stretch

From a wider-leg standing position, hinge forward at your hips without rounding your spine. Breath deep, engage your core muscles while bending forward as if to touch your toes. You should feel a great stretch along the back of your thighs without putting too much strain on your lower back. Alternatively, lay on your back with your butt up against a wall. Slowly walk your feet up the wall and make the knee as straight as you can. It is important to stretch gradually and not push so hard you strain the muscle.

Gluteal Stretch

Your gluteal muscles might be super tight from standing all day long or perhaps they have stopped working from sitting all day long. Either way, they need a good stretch. Stretch and relax these muscles by lying on your back with both knees bent and your lower back flattened to the floor. Draw one knee to your chest, while you keep the other foot on the floor. Hold for 20 seconds and repeat with your other leg.

Piriformis Stretch

The piriformis muscle is located deeper behind the gluteal muscles. When it spasms it can cause pain your buttocks and irritate the sciatic nerve, triggering radiating pain down your leg. Lie on your back with both feet flat to the floor and knees bent. Place your right ankle on your left knee. Grab your left thigh and pull the left leg toward your chest while pushing your right knee slightly away from you. Release and repeat on the other side.

Hip Flexor Stretch

Your hip flexors are a group of muscles that connect your pelvis, thigh and deep abdomen at your lumbar spine. These are some of the most powerful muscles in your body, responsible for flexing your hip and raising your leg in front of you when you climb stairs. Sitting for long periods of time cause these hip flexor muscles to tighten and affect your lower back.

Kneel with one leg so that your left knee is touching the ground with your left foot behind you. Keep the right leg/knee in front of you with the right foot flat on the floor and a 90 degree bend in the right knee. (Classic wedding proposal kneeling or “genuflecting”) Now reach your left arm up above your head while slightly extending your full spine backwards. You should feel the stretch deep in your left lower abdomen and left upper thigh. Breath deep and repeat with the opposite side.

Quadriceps Stretch

If you have tight quads, they will affect the tilt of your pelvis and therefore your lower back. Stand on just your left leg and bend your right knee until your heel touches your right buttocks. Keep your knees together and stand tall to feel a great quad stretch along the front and top of your thigh and lap area. Repeat with the opposite side.

Diaphragmatic Breathing

Diaphragmatic breathing techniques are a good way to stabilize your back and naturally add traction to your spine. Sit at the edge of your chair and find length in your spine, sitting tall. Count to four slowly as you inhale, pause for four seconds, and exhale for a count of four. When you inhale, allow your lower belly to hang forward and try to expand your lower abdomen in all four directions around you. Imaging air filling your lungs as if it were water filling a pitcher from the bottom to the top. When you exhale, imagine pushing the energy from your lungs into the lower abdomen about four fingers below the navel and about 2 inches deep into your core.

Schedule your next Chiropractic Adjustment online now using this link!

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Voodoo Floss Extremity Compression

voodoo floss

The gold standard of care for sports injury has always been R.I.C.E. which calls for rest, ice, compress, elevate. Many people are still resting and icing after they hurt themselves. But compression has since been forgotten. Even when compression was in, it wasn’t very aggressive – more like a little hug. Voodoo floss is extreme compression for a short time.

Silly name, simple concept. Explained easily, you wrap the injury really tightly with a thick rubber band and then move the body part around a lot for a couple minutes and then you take it off and feel better. Stupid simple. Much like some of the best things in life! There are many aspects of anatomy and physiology at work in this short process that can account for the benefits.

Voodoo Floss helps break up intramuscular adhesions to allow for greater mobility and blood supply to an area. By squeezing the muscle in a tight wrap, then forcing it through a full range of motion, friction between muscle fibers sheers and creates motion where motion was not present. Great for areas that foam rolling and lacrosse ball techniques can’t address with the same quick, do-it-yourself healing concept.

When you release the band after a treatment, a rush of fresh blood washes through the muscle; this not only brings nutrients for growth and healing but also clearing away the idle and stagnant body fluids that might become isolated from a current or past injury. This works wonders to aid the healing of sprained, strained, inflamed and aggravated tissue. For swollen areas, this can decrease the edema and promote lymphatic drainage.

There is also tremendous benefit to practicing a full and pain free active range of motion in a painful area. The Central Nervous System naturally adapts quickly to pain and injury causing guarding, splinting and reciprocating in order to protect the area and decrease discomfort. This is great at first, but problematic if this response is drawn out into a length of time or even becomes permanent. One of the first things you may notice when tying off the floss and moving the area is the sweet relief of being able to move without hurting! This will reprogram your neurons to forget about the CNS response of guarding and begin to remember what it is like to move freely throughout your fully active range of motion.

There is also a beneficial local endocrine hormone response to temporary occlusion, resulting in increased Human Growth Hormone (HGH) and Nitrous Oxide (NO), two messengers that lead to improved healing and recovery times.

This wonderful treatment should be performed often to get ahead of the problem at hand. (2-5 times daily) Otherwise, if you are feeling fine, it should be performed intermittently to prevent and avoid injury much like the prescribed use of your foam roller for self care. (2-3 times weekly)

Unfortunately, as great as this tool can be, there are some areas of the body that floss does NOT help. Please avoid dangerous anatomical areas of the head, neck and trunk!

Do Not Voodoo Floss: head, face, neck, chest, torso, abdomen, back, or directly over the knee cap.

 Use Voodoo Floss: shoulders, arms, elbows, forearms, wrists, hands, fingers, thighs/hamstrings, around the knee but not the knee-cap, calf, ankle and foot.

The Voodoo Floss Band is an essential performance tool and should be a staple in the gym bag of every athlete looking to improve range & restore joint mechanics. Try out a Voodoo Floss Treatment for an additional $10 at your next Chiropractic Adjustment and/or buy your own gear at Baltuska Chiropractic or purchase now online here.

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New Scheduling App for Your Smart Phone!

Scheduling your own Adjustment is even easier than before with the Baltuska Chiropractic Online Scheduling Application for your smart phone!

Follow these 4 easy steps below: (It takes less than 30 seconds)

1. Open your smart phone internet browser and go to my website: www.baltuska.com
2. Touch the button along the bottom panel of your phone that looks like a square with an up arrow (See example images below)


 

 

 

 

 

 

 

 

 

 

 

 


 3. Slide the lower panel of buttons until you see the square with a + sign that says “Add to Home Screen” and press it
4. Touch the Add button in the upper right corner of the screen



Now you have successfully added the Baltuska Chiropractic Online Scheduling App Icon to your smart phone. Just touch the app and then choose schedule to see a list of available appointment times. Once you choose a time, just type your name and then your booked!


 

 

 

 

 

 

 

 

 

 

 

 


If you don’t find a day or time that works for you, just call 913-283-9803 for more availability. I look forward to working with you! -Dr. B

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New Year – New You: Opportunity Awaits

new year new you

I love the refreshing feeling of starting new by dropping everything and starting over. These feelings are common around the new year. If you have the craving for something new and wish to create a healthier life, we have plenty of opportunities for you to engage in:

Chiropractic: First Adjustment $50 and every return Adjustment $30

Acupuncture: First Session $50 and every return Session $30

Massage: 1 hour for $75

Yoga: $10 per class Every Tuesday at 7:00 pm at Baltuska Chiropractic

Meditation: Free Every Thursday at 7:00 pm at Baltuska Chiropractic

Group Workouts: Free Every Saturday at 8:00 am at Priority Fitness

Food Allergy Testing: $50 Blood sample collection and $220 analysis (may be covered by insurance)

Bulk Meal Prep: $90 Scheduled upon request at your house or at Baltuska Chiropractic

Essential Oils: Shop Online Now or pickup at Baltuska Chiropractic

Berry Sleepy Supplement: Shop Online Now or pickup at Baltuska Chiropractic

Happy New Year from Baltuska Chiropractic!

Call 913-283-9803 or schedule online using this link

 

 

 

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Dr. B’s Tees

New T-Shirts Available for Online Purchase

variety of color options to choose from – (only white shown below)

adjustment-first-Tshirt“Adjustment First” T-Shirt $22.99

 

Kefir Saved My Life T-Shirt“Kefir Saved My Life” Red Cross T-Shirt $22.99

 

meditate-dont-medicate-t-shirt“Meditate Don’t Medicate” T-Shirt $22.99

 

rawmilktshirt“Raw Milk” Jug T-Shirt $22.99

 

gottagetthedtshirt“Gotta get the D!” Sun T-Shirt $22.99

 

paleo-tshirt“Paleo” Fork & Knife T-Shirt $22.99

 

breast-fed-tshirt“Breast Fed” Bottle T-Shirt $22.99

 

baltuska-chiropractic-tshirt“Baltuska Chiropractic” Leaf T-Shirt $22.99

More Designs Coming Soon!

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Now Offering Food Allergy and Hypersensitivity Lab Testing

food-sensitivity-test

Now Offering Food Allergy and Hypersensitivity Lab Testing

I have witnessed the profound impact that diet has for myself, my family, and my patients. It is important to share this knowledge with everyone so they may find answers to many different health concerns. I am pleased to have found a wonderfully efficient and affordable lab that allows me to offer this service to my patients. Furthermore, I don’t have to ask you for a full vile of blood and instead can perform a simple finger prick to collect a few dabs to mail in to the lab.

IgG (immunoglobulin G) testing is a useful guide for structuring elimination diets in many chronic conditions. Individuals with neurological, gastrointestinal, and movement disorders often suffer from IgG food allergies. These people may continue to eat offending foods unaware of their potential effects. As immunological reactions, the alternative “IgE” food allergy causes the release of histamine, producing an immediate hypersensitivity reaction, in which symptoms appear within minutes or hours. In contrast, food sensitivity is a non-IgE allergy characterized by the measurement of “IgG” antibodies specific to antigenic food proteins. This IgG food allergy is a delayed hypersensitivity reaction in which symptoms appear anywhere from hours to days after eating the offending food. The 93 foods tested in the IgG Food Allergy Test can identify problem food so it can be eliminated from the patient’s diet. Elimination of IgG positive foods can improve symptoms of irritable bowel syndrome, autism, ADHD, cystic fibrosis, rheumatoid arthritis, epilepsy, migraines and other headaches, chronic fatigue, skin conditions, behavioral and mental health conditions, insomnia and trouble sleeping, and much more.

In addition to foods, this same test also searches for Candida, a yeast overgrowth. Candida problems are caused when the benign yeast form of Candida albicans mutates to its fungal form. Candida can take over sections of the intestinal wall causing numerous symptoms. As it grows out of balance it produces toxins that create holes in the intestinal lining, leading to leaky gut syndrome. After entering the blood, Candida albicans causes an inflammatory immune system response. A wide range of disorders have been linked to Candida including autism, multiple sclerosis, depression, and chronic fatigue. Use of antibiotics, oral contraceptives, chemotherapy, and anti-inflammatory steroids greatly increase susceptibility to Candida.

The cost of the blood spot collection at Baltuska Chiropractic is $50.

The cost of the lab processing is $325. 

Call 913-283-9803 or schedule your Chiropractic Adjustment online using this link

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Headphones and Peppermints for a Killer Workout

peppermint headphones

Listen to Music to Achieve a Better Workout

Next time you are gearing up for your workout, don’t forget your headphones. Listening to music while working out is a simple and very effective way to enhance your performance and get more out of your exercise routine.
Research continues to demonstrate that exercisers rate their session with music as much more positive than their session without. Listening to music during your workout boosts your need to tackle the next level of fitness, adopt a more varied regimen of routines and stay focused longer. This can push you past a wall or plateau that you may have hit. Upbeat tracks encourages more speed, allowing many athletes to achieve their personal best record performances while listening to their favorite tunes.
When you are exercising, music can reduce your idea of how hard you have to work. Hearing music you associate with peak performance will fire areas of the brain that deal with your long-term memory. It can inspire you and help you shift up a gear.

While I do see an excellent opportunity to get more efficiency out of the time invested in exercise with music, I can understand that many people might choose to enjoy their workouts in silence and unplugged. This can be a stress-fighting, peaceful, and meditative opportunity in the day that is all too often filled with screen time and being constantly tuned-in to some form of distracting media.

Peppermint is Another Simple Performance Enhancer

The research regarding peppermint reveals that all performance parameters improve, churning out 50 percent more work, 20 percent more power, and a 25 percent greater time to exhaustion. Improvements were found across the board in all those physiological parameters, indicating increased respiratory efficiency. They may attribute these remarkable results to the peppermint opening up their airways, increasing ventilation and oxygen delivery.
Every measurable performance parameter improved, including more than 52 percent more vertical distance and 40 percent more horizontal distance covered. Increased respiratory efficiency proved to be the pivotal factor. The actual physical performance can be enhanced as well. Participants did more push-ups, ran faster and showed a trend toward stronger grip strength in the peppermint odor condition than in the non-odorized control condition.
You can achieve the performance enhancing benefits of peppermint in a few different ways. Diffuse the scent in the room as aromatherapy, apply peppermint oil topically on your upper lip, suck on a peppermint (be careful not to choke), or drink peppermint infused water during your workouts. Purchase some Peppermint Essential Oil from our online store using this link:

Buy doTerra Peppermint Essential Oil

Grab your headphones and peppermints and join us for a free group workout every Saturday morning at 8 am at Priority Fitness 10420 Mastin St. Overland Park, KS.

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Ergonomic Sleeping Pillow

Stop Waking Up with Neck Pain and Headaches

We spend a third of our lives sleeping. Let’s make sure that our bodies find a comfortable resting position during this time. Most of our day-to-day tasks encourage our heads to drift forward over our shoulders causing tremendous strain on the muscles, tendons, joints, nerves and bones. Reading, driving, sitting, using cell phones and computers all stress our bodies into improper alignment. There are many serious repercussions in our health. Even a 30% decreased lung capacity has been found with anterior head carriage!

This ergonomic sleeping pillow’s design allows your head to rest lower, providing proper positioning of the neck during sleep. Many of my patients find great relief when switching to this more comfortable design. Buy it online now using this link!

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Mother Nature’s Anti-Inflammatory Herbs for Pain Relief

anti-inflammatory-herbs

Inflavonoid Intensive Care Now Available for Online Purchase!

Enter Code: BaltuskaChiropractic

(Also available at Baltuska Chiropractic)

Another astounding discovery that once again proves that food is and always will be our best medicine! These herbs have been shown to outperform their chemically mediated counterparts (cortisone, aleve, motrin, advil, aspirin and other NSAIDs) without any risks or side effects!

inflavonoid-intensive-care

Inflavonoid Intensive Care

Benefits:

  1. Contains boswellia, turmeric, ginger and cayenne pepper—all premium quality and standardized to key compounds to ensure effectiveness, reproducibility, and consistent results.
  2. Provides relief of pain and inflammation as a healthy alternative to over-the-counter and prescription drugs without risky side-effects. 

Serving Size:

1 Tablet / Day OR (Take up to 6 / day for moderate to severe pain)

Ingredients

Vitamin C (as ascorbic acid) 100 mg

Boswellia (Boswellia serrata) Gum Extract

[standardized to 66.5% (137.25 mg) organic acids] 206.5 mg

Turmeric (Curcuma longa) Rhizome Extract

[standardized to 95% (142.5 mg) curcuminoids] 150 mg

Ginger (Zingiber officinale) Rhizome Extract

[standardized to 5% (5 mg) gingerols] 100 mg 

Cayenne Pepper (Capsicum annuum.) Fruit 25 mg

Lemon Bioflavonoid Complex

[standardized to 50% (50 mg) full spectrum bioflavonoids] 100 mg

Quercetin 50 mg
Other Ingredients: Microcrystalline cellulose, cellulose, stearic acid (vegetable), calcium silicate, silica, croscarmellose sodium, sodium starch glycolate, magnesium stearate (vegetable), and coating (hypromellose, medium chain triglycerides , and hydroxypropylcellulose).

This product is non-GMO, gluten free, and vegetarian. Safe to consume during pregnancy and breastfeeding. Keep tightly closed in a cool, dry place.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Buy Inflavonoid Intensive Care Now Using This Link and enter the practitioner code: BaltuskaChiropractic