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Take this Test to Discover Your Ayurvedic Dosha Type

dosha-ayurvedaAyurveda Mind Body Dosha Type Test

Ayurveda translates to “the science of life,” or “the knowledge of life span.” Dating back more than 5,000 years, Ayurveda teaches us how our lives can be influenced, shaped, extended, and experienced without interference from sickness and old age. The guiding principle is that the mind exerts the deepest influence on the body. Creating a balanced awareness provides the highest state of health and wellbeing.

Take this 60 question test to find out your Dosha type. Dosha is each of three energies believed to circulate in the body and govern physiological activity. If nothing else, finding out your Dosha type might help you realize why some practices work for one person to create health but do not necessarily translate across the entire population. Take it a step further and try some recommendations to balance your Dosha type to experience surprising health benefits.

Read each statement and mark, from 1 to 6, how well it applies to you.

1 = Does not apply to me

3 = Applies to me somewhat (or some of the time)

6 = Applies to me very much (or nearly all of the time)

Add your total score together for each section so that you find your scores for the three different Dosha types: Vata, Pitta and Kapha.

  1. I perform activity very quickly.
  2. I am not good at memorizing things and then remembering them later.
  3. I am enthusiastic and vivacious by nature.
  4. I have a thin physique and don’t gain weight very easily.
  5. I learn new things easily.
  6. My characteristic gain while walking is light and quick.
  7. I tend to have difficulties making decisions.
  8. I tend to develop gas or become constipated easily.
  9. I tend to have cold hands and feet.
  10. I become anxious or worried frequently.
  11. I don’t tolerate cold weather as well as most people.
  12. I speak quickly and my friends think I’m talkative.
  13. My moods change easily and I am somewhat emotional by nature.
  14. I often have difficulty in falling asleep or having a sound night’s sleep.
  15. My skin tends to be dry, especially in winter.
  16. My mind is very active, sometimes restless, but also very imaginative.
  17. My movements are quick and active; my energy tends to come in bursts.
  18. I am easily excitable.
  19. Left on my own, my eating and sleeping habits tend to be irregular.
  20. I learn quickly, but also forget quickly.

VATA Score _____

  1. I consider myself to be very efficient.
  2. In my activities, I tend to be extremely precise and orderly.
  3. I am strong-minded and have somewhat forceful manner.
  4. I feel uncomfortable or become easily fatigued in hot weather, more so than most people.
  5. I tend to perspire easily.
  6. Even though I might not always show it, I become irritable or angry quite easily.
  7. If I skip a meal or a meal is delayed, I become uncomfortable.
  8. One or more of the following characteristics describes my hair: (early graying or balding) (thin, fine, straight hair) (blond, red, or sandy colored hair)
  9. I have a strong appetite; if I want to, I can eat quite a large quantity.
  10. Many people consider me stubborn.
  11. I am very regular in my bowel habits. It would be more common for me to have loose stools than to be constipated.
  12. I become impatient very easily.
  13. I tend to be a perfectionist about details.
  14. I get angry quite easily, but then forget about it.
  15. I am very fond of cold foods like ice cream and also crave ice-cold drinks.
  16. I am more likely to feel that a room is too hot than too cold.
  17. I don’t tolerate foods that are very hot and spicy.
  18. I am not very tolerant of disagreement.
  19. I enjoy challenges and when I want something, I am very determined in my efforts to get it.
  20. I tend to be critical of others and also of myself.

PITTA Score _____

  1. My natural tendency is to do things in a slow and relaxed fashion.
  2. I gain weight more easily than most people and lose it more slowly.
  3. I have a placid and calm disposition. I’m not easily ruffled.
  4. I can skip meals easily without any significant discomfort.
  5. I have a tendency toward excess mucus, phlegm, chronic congestion, asthma, or sinus problems.
  6. I must get at least eight hours of sleep in order to be comfortable the next day.
  7. I sleep very deeply.
  8. I am calm by nature and not easily angered.
  9. I don’y learn as quickly as some people, but I have excellent retention and a long memory.
  10. I have a tendency toward becoming plump. I store extra fat easily.
  11. Weather that is cool and damp bothers me.
  12. My hair is thick, dark, and wavy.
  13. I have smooth, soft skin with a somewhat pale complexion.
  14. I have a large, solid body build.
  15. The following words describe me well: serene, sweet-natured, affectionate, and forgiving.
  16. I have slow digestion, which makes me feel heavy after eating.
  17. I have very good stamina and physical endurance as well as a steady level of energy.
  18. I generally walk with a slow, measured gait.
  19. I have a tendency toward oversleeping, grogginess upon awakening, and am generally slow to get going in the morning.
  20. I am a slow eater and am slow and methodical in my actions.

KAPHA Score _____

Although there are only three Doshas, Ayurveda combines them creating 10 possible body types. If one of the three numbers is obviously dominant (Ex: 90, 45, 65), then you are likely classified as a Single Dosha Type of your highest number. If two of the three numbers are dominant and relatively close together (Ex: 45, 80, 85), then you are likely classified as a Two Dosha Type of the higher two numbers. Or perhaps all three of your Dosha numbers are very close together (Ex: 88, 85,75). In this case you would be classified as the Three Dosha Type.

Single Dosha Types 

  • Vata 
  • Pitta 
  • Kapha

Two Dosha Types

  • Vata-Pitta or Pitta-Vata
  • Pitta-Kapha or Kapha-Pitta
  • Kapha-Vata or Vata-Kapha

Three Dosha Type

  • Vata-Pita-Kapha

Now that you know your Dosha, here is how you can use this information to create a healthier life for yourself.

Ayurvedic principles demonstrate that the source of all of our discomforts in life are a result of us not respecting our Dosha type and becoming unbalanced. We can practice balancing our Dosha type in MANY ways to restore health. Here are some examples:

Balancing Vata

  • Regular habits
  • Quiet
  • Attention to fluids
  • Decreased sensitivity to stress
  • Ample rest
  • Warmth
  • Steady supply of nourishment
  • Oil massage

Balancing Pitta

  • Moderation
  • Coolness
  • Attention to leisure
  • Exposure to natural beauty
  • Balance of rest and activity
  • Decreased stimulants

Balancing Kapha

  • Stimulation
  • Regular exercise
  • Weight control
  • Variety of experiences
  • Warmth, dryness
  • Reduced sweetness

Visit me for Acupuncture treatments to aid in the restoration of balance in your life.

This is just a glimpse of the MANY different ways to balance your Dosha. For more specific details about restoration in every facet of life, I recommend the book “Perfect Health” by Deepak Chopra, MD.


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Himalayan Salt Lamps Create Negative Ions for Positive Health Benefits

Himalayan Salt Lamp

 

 

 

 

 

 

Have you noticed the Himalayan Salt Lamps at Baltuska Chiropractic? I enjoy having them around to help purify indoor air and for their soothing orange glow. I was first exposed to them when I was a Chiropractic student shadowing an amazing doctor who had been in practice for almost 50 years! I remember the feeling and ambiance that they provided in his practice and made a note to implement them into my own practice when the time came.

What are Salt Lamps?

Salt lamps are simply large pieces of pure, food grade, Himalayan Salt with a small bulb inside.

The importance of negative ions:

Salt lamps are natural negative ion generators. At any given time, there are both positive and negative ions in the air.

Negative ions occur more often in nature and they are often created by things like lightening storms, sunlight, waterfalls, and ocean waves. This is one of the reasons we feel renewed or refreshed after a storm or at the beach.

Positive ions are often created by electronic devices like tablets, cell phones, stereos, computers, TVs, microwaves, and vacuum cleaners. Positive ions can often exacerbate problems like allergies, stress and sleep difficulty. Negative ions can then neutralize, quench, or bind to positive ions and help cleanse the air and protect us from potentially harmful effects.

The unique combination of salt and a light source in these salt lamps are what cause the negative ions. Salt is naturally hygroscopic, meaning that it attracts water to its surface and this water evaporates quickly due to the small amount of heat from the light source. The protective negative ions are generated during the evaporation process.

Since things like airborne mold, bacteria, and allergens often carry a positive charge, they can also be neutralized by negative ions.

Negative ions have been shown to increase the flow of oxygen to the brain; resulting in higher alertness, decreased drowsiness, and more mental energy. They also may protect against germs in the air, resulting in decreased irritation due to inhaling various particles that make you sneeze, cough, or have a throat irritation. And for a special one in three of us who are sensitive to their effects, negative ions can make us feel like we are walking on air.

Places like waterfalls and beaches where negative ions are naturally produced can have a negative ion concentration of up to 10,000 negative ions per cubic centimeter whereas busy cities can have negative ion levels as low as 100 ions per cubic centimeter.

Salt lamps are a very affordable and effective for home and office use. You will especially appreciate them in winter months when you aren’t able to spend as much time outside.


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Essential Oils Now Available at Baltuska Chiropractic!

Essential OilsPic

Essential Oils are naturally occurring, volatile aromatic compounds are found in the seeds, bark, stems, roots, flowers, and other parts of plants. They can be both beautifully and powerfully fragrant. In addition to giving plants their distinctive smells, essential oils protect plants and play a role in plant pollination. In addition to their intrinsic benefits to plants and being beautifully fragrant to people, essential oils have long been used for food preparation, beauty treatment, and health care practices. I enjoy using oils topically during patient care and diffusing scents into the office for additional health benefits. Essential Oils are great to help cut down or avoid the use of dangerously invasive medications. You can give your whole medicine cabinet a make-over.

Essential oils are used for a wide range of emotional and physical wellness applications. They can be used a single oil at a time or in complex blends in one of three methods:

Aromatic

Essential oils, when diffused, can be very stimulating, while others can be calming and soothing. Diffusing essential oils can also cleanse and purify the air.

Topical

Essential oils are easily absorbed by the skin and many can be safely applied topically when used in conjunction with a carrier oil, such as Coconut Oil.

Internal

Certain essential oils have a rich culinary history and can be used as dietary supplements supporting a variety of healthy conditions.

Some of the most commonly used oils include Peppermint for tummy trouble and headaches, Lavender for stress and anxiety, Tea Tree for topical skin infections, and Eucalyptus for sinuses and breathing. There are many other more exotic oils to use and the possibilities are endless when mixing them together.

You can shop online now at www.mydoterra.com/baltuskachiropractic and have your favorite oils delivered to your home or purchase them in my practice when you visit for care.

Schedule your appointment for Chiropractic or Acupuncture at this link:
Schedule Appointment Now!


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Lenexa Chiropractor Kelly Baltuska, DC Back Pain, Neck Pain, Headache, Stress, Anxiety, Sleep, Flexibility, Fewer Colds

TableChiroCallnowTop Benefits of Chiropractic Care

First of all, your spine protects the most important system in your body, your central nervous system. When the vertebrae in your spine become restricted in their motion, the area begins to degenerate at a faster rate than normal. Degeneration is a normal part of aging, but lack of motion in a joint speeds up the degeneration process. We are now beginning to see advanced stages of spinal degeneration in people as young as 30. This is due to lack of activity and lack of motion in the spine. The health concern with spinal degeneration is that the space that protects your spinal nerves decreases. This directly affects spinal nerve function in a negative way, as the nerves become inflamed.

Some of the later symptoms of spinal degeneration are shooting pain down the arms and/or legs and muscle weakness. Any organ systems these spinal nerves innervate, are also affected and begin to not function as well as they should. This is why chiropractors stress getting adjusted on a regular basis even if you don’t show pain. Pain is often the later stage of the problem.

With that said, your central nervous system controls all function in your body. By keeping your spine aligned, you prevent degeneration of your spine and maintain the health of your central nervous system. Visit your chiropractor today and start feeling better! In the meantime, here are five more reasons why you should get adjusted on a regular basis:

Click here to schedule your Chiropractic Adjustment online now!

1. Improved Posture & Relief of Back Pain

The research doesn’t lie, as chiropractic is proven to be effective time and time again for neck pain and low back pain. (1,2,4)

This is the most common reason patients seek chiropractic care. Chiropractors are very good at getting to the root cause of the problem, so that you get out of pain. Unfortunately, many patients wait for the pain to get severe before seeking chiropractic care. Pain is your body’s way of letting you know that something is wrong and should not be accepted as normal. One of the most common things we hear in the office before a patient seeks chiropractic care is that “I just thought I’d tough it out” or “I thought the pain would go away”.

Don’t let the pain get to this point. Just about every patient wishes they would have tried chiropractic sooner because of the relief it provides. Many patients also choose to get regular chiropractic care, once a week or once a month, so that their pain does not ever return or get worse.

2. Fewer Headaches

There are many reasons physiologically why chiropractic can help with your headaches. One reason would be that misalignments in your spine cause stress on your nervous system resulting in muscle tension, neck pain, and headaches. Getting adjusted helps remove this stress. (6)

Did you know that there are two arteries called the vertebral arteries that run between the cervical vertebrae in your neck? When the vertebrae in your neck become misaligned, this causes stress on the arteries, resulting in vascular headaches such as migraines. Adjustments help remove this stress and relieve migraine headaches. (3)

3. Less Stress & Less Anxiety

Everyone is familiar with the central nervous system, the brain and spinal cord. But, are you familiar with the autonomic nervous system? The parasympathetic and sympathetic systems make up the autonomic nervous system and are responsible for the body’s unconscious functions.

Adjustments to the spine help restore the balance between these two systems which is important for controlling stress and anxiety. (5) Again, often times after an adjustment, patient’s often report feeling “Lighter” and “More free”.

4. Greater Energy & Better Sleep

Adjustments positively affect the autonomic nervous system which can help improve energy. In addition, because the central nervous system is calmed after adjustments, the mind is able to relax and many patients often experience a very restful sleep. We’ve had many patients tell us that “last night was the best sleep I’ve had in years”, after an adjustment.(5)

5. Better Coordination & Flexibility

Muscle spasms and tightness occur when there are restrictions in your spine. By getting adjusted, the “tightness” is relieved and patients often feel like they can not only move better, but also feel like they can breathe better.  As mentioned before, the removal of this tightness can also help with tension headaches.(7)

6. Improved Immune System & Fewer Colds

The central nervous system and autonomic nervous system control immune system function. Adjustments improve their function which indirectly affects immune system function. In fact, Dr. Hampton adjusts his family whenever anyone starts to feel under the weather. By getting adjusted before the cold/sickness kicks in, it can help boost your immune system so that virus is defeated before it even gets started.

Click here to schedule your Chiropractic Adjustment online now!

1: BMJ 2003; 326 doi: http://dx.doi.org/10.1136/bmj.326.7395.911 (Published 26 April 2003)

2: JAMA Patient Page. April 24, 2013. Low Back PainDenise M. Goodman, MD, MS; Alison E. Burke, MA; Edward H. Livingston, MD

3: A case of chronic migraine remission after chiropractic care. Peter J. Tuchin

4: Efficacy of spinal manipulation and mobilization for low back pain and neck pain: a systematic review and best evidence synthesis. Bronfort G1, Haas M, Evans RL, Bouter LM.

5: Heart failure as an autonomic nervous system dysfunction. Takuya Kishi, MD, PhD,

6: Boline PD, Kassak K, Bronfort G, et al. Spinal manipulation vs. amitriptyline for the treatment of chronic tension-type headaches: A randomized clinical trial J Manipulative Physiol Ther 1995;18(3): 148-154.

7: The effect of spinal manipulation on imbalances in leg strength. Philip D. Chilibeck, PhD, Stephen M. Cornish, PhD, Al Schulte, DC, Nathan Jantz, MSc, Charlene R.A. Magnus, BSc, Shane Schwanbeck, MSc, and Bernhard H.J. Juurlink, PhD

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Believe it in Your Heart that Life is Miraculous

 

old-and-healthy

I was visiting with a good friend and patient of mine earlier this afternoon during his weekly adjustment. He was just about to turn 70 years old and told me about his monthly lunch get-together with his lifelong friends. Over the last few years, he has watched as his buddies let their health slip away. Poor diet and inactivity were catching up with them and causing many different kinds of problems in how they felt and how they functioned. What was once a cheery reunion full of laughter and nostalgic memories now seemed to be a pity party. Each guy would take turns complaining about a body part, explaining why they were worse off then the last guy. They would solemnly talk about their favorite activities that they missed doing since their health deteriorated. Then they would explain how some of the regulars couldn’t attend that day due to hospitalizations or doctors appointments.

This was difficult for my friend to watch. We agreed that the more often we see and hear of people suffering, the more we wanted to avoid such a demise. This would encourage us to take better care of ourselves and do our best to maintain good health in many different ways. I do understand that there are uncontrollable variables that cause pathology in us. I often wonder if I might end up the unlucky diagnosis of a completely random and fatal condition, simply because it would be so ironic for a guy who spends so much time, energy, money, and focus on trying to be as healthy as possible. An outside perspective might shake their head and think: “All that for nothing. What a shame.”

But as the healthy habits and practices become so ingrained, I wonder how others could get along living any other way. It really doesn’t take more than a couple of days falling out of the routines to start to feel worse in my mind, body and spirit. I crave the practices that nourish me. As I reflect upon my life’s calling, I continue to return back to similar ideas. I want to show you how to take care of yourself. I want you to feel vibrant, young, healthy, and alive. I want you to learn to love the practices that nourish your mind, body, and spirit so that you too can live your calling and passion. I smile SO BIG when a patient gets it. 

As for the sick and suffering, please know that you can always do more to nurture yourself. When the health maladies begin to overlap and the medications begin to mix dangerously within your body, the heaviness of self defeat is gargantuan. Know that what is holding you back the most is the limitations you have in your thoughts and your mind. Cyclical negative ideas will stop you in your tracks before even attempting to change your ways. Your body will freak out when you try to trade a bad habit for a healthy one. Break free from those old stories you have been telling yourself and your loved ones. Rewrite a vision for yourself. One that is fresh and revitalizing. Believe it in your heart that life is miraculous and be amazed and grateful when the healing ensues. 

Schedule your own Chiropractic adjustment at this link.

I’ll be looking forward to meeting you!


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Disarm Your Diagnosis

disarm your diagnosis

Consider the power of the mind. Deep reflection and self awareness may help you to realize how severely limiting, constricting, debilitating, and self-sabotaging your thoughts can be.

If impressed upon you that there was something different about your body that causes it to function sub-optimally, you might for the rest of your life, believe deeply within yourself that you are a victim. You might install a deep seeded belief or value that it is more difficult for you to do something than it is for others. As you age, you may even begin to introduce yourself to others shortly followed by, “I have __________.” Insert any condition here including and not limited to: ADHD, fibromyalgia, arthritis, introvert/extrovert, obsession compulsion, sciatica, depression, flat feet, bad knees, anxiety, IBS, etc. (This list could go on for days.) Each time you say this out loud to others or quietly to yourself this ailment becomes your own. You are assigning ownership to the condition and reinforcing it in your life both consciously and subconsciously. You begin to own this sickness as if it is an accessory or even a pet. Each time it burrows deeper within your being. As time goes by, the condition you are reinforcing becomes so real. It is now a part of you that you may even consider inseparable. The more power that you grant this condition over you, the more limiting it will be in your life.
You can start to “disarm your diagnosis” right now by simply changing how you think about your condition. No longer give it power over you. No longer give it ownership by saying the words: “my bad knees” or “my migraines” etc. Rather, discuss the condition or the symptoms in a way that lessens the ownership. For instance, “Even though I have these terrible headaches, this does not define me as a person.” Or, “Even though I feel discomfort in my knees, this does not limit the activities that I can do in life.” Right away this distances you from the problem. It separates you as a person who has the full capacity to heal and feel well. Keep at it every day, especially if you have already taken ownership to a condition for years. It sounds stupid simple, I know. But I have experienced the improvements within myself and witnessed the life changing progress in others.
Want to take it one step further? You can actually tap into your meridians and remove negative blockages in your body’s energy system with Emotional Freedom Tapping Technique (EFT tapping). This practice, along with the changing and reshaping of your thoughts in relation to the problem at hand, can provide phenomenal improvement in many different areas of your life.

Think well to feel well,

Kelly Baltuska, DC


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Grounding or Earthing

Grouding or EarthingHave We Lost Touch with the Earth?

Do you notice you feel better when you walk barefoot on the Earth? Long walks on the beach may have more to offer than romance and peace of mind. Research indicates that electrons from the Earth have antioxidant effects that can protect your body from inflammation and its many well-documented health consequences. For most of our evolutionary history, humans have had continuous contact with the Earth.
It is only recently that building materials like asphalt, wood and rugs, in our homes have separated us from this contact. Only in the past 100 years have we begun to design shoes with plastics and rubbers that act as electric insulators that prevent the Earth’s natural flow of energy from reaching the human body. Think to yourself: “When is the last time I spent physically touching the earth?” For some people, this may be years!
It is known that the Earth maintains a negative electrical potential on its surface. When you are in direct contact with the ground when standing, walking, sitting, or laying down, the earth’s electrons are conducted to your body, bringing it to the same electrical potential as the earth. Living in direct contact with the earth grounds your body, inducing favorable physiological and electrophysiological changes that promote optimum health.
There is emerging science documenting how conductive contact with the Earth, which has is also known as Earthing or grounding, is highly beneficial to your health and completely safe. Earthing appears to minimize the consequences of exposure to potentially disruptive fields like “electromagnetic pollution” or “dirty electricity.” Some of the recent evidence supporting this approach involves multiple studies documenting Earthing’s improvement in immune system function, blood viscosity, heart rate variability, inflammation, cortisol dynamics, sleep, autonomic nervous system balance, and stress reduction.

The Ultimate Antioxidant and Anti-Inflammatory
Grounding or Earthing is defined as placing one’s bare feet on the ground whether it be dirt, grass, sand or concrete. It works even better if the ground is moist or wet because water is such a powerful conductor. When you ground yourself to the electron-enriched earth, may actually be the most effective, essential, least expensive, and easiest to attain antioxidant. It is common understanding how tremendously we rely on the Sun’s energy to sustain life. It seems that it is not as much a common thought, that our physical contact with the earth is imperative for life also.
Modern science continues to document the connection between inflammation and all of the chronic diseases, including the diseases of aging and the aging process itself. It is important to understand that inflammation is a condition that can be reduced or prevented by grounding your body to the Earth, the way virtually all of your ancestors have done for hundreds if not thousands of generations.
I invite you to take 10 to 20 minutes a day to devote to grounding yourself with the Earth. The more time the better. Take note the many benefits that you notice with this practice. Many people report more energy, less stress, better sleep, less irritable, clear thought, and less pain.

Sound far fetched? Hockey-pokey? Hippy-dippy? I thought so too a little bit until I made it a priority to try out myself. Now it is my favorite way to recover after a long run or a workout.

Enjoy this free documentary about Grounding on YouTube:

You can even purchase equipment to practice grounding indoors. Check these out:

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Do You Even Breathe?!

Conscious BreathingOne of the simplest ways to improve health right this moment is absolutely free! Breathe deeply to increase oxygen intake, relieve stress, cleanse the body of toxins, improve digestion, alkalize your blood and much more.
What’s wrong with how I breathe now?
Without the practice of conscious breathing, you may be unaware that you are, in a way, suffocating yourself throughout your unconscious breathing habits. With shallow, frequent and anxious breathing, there is not enough oxygen provided for the optimal performance of all of your cellular activity. Breathing too shallow and rapidly can cause an imbalanced pH condition by stimulating the nervous system to release too many stress hormones. This can also cause the body to become oxygen deprived and leave excessive amounts of carbon dioxide in the blood, leading to an overly acidic state.
What is the correct way to breathe?
There are many different ways to practice breathing techniques. From professional singers and horn instrument musicians to Yoga, Tia Chi, Qigong and other Eastern martial arts, many teachers acknowledge that proper breathing is paramount to personal performance. I encourage you to study them and practice daily for your optimal health and wellness. You may be surprised to find out how poor your breathing patterns have become and actually feel a type of post exercise soreness within your core at your diaphragm after the first few exercises.
“Hypo-gastric” breathing means breathing below your stomach and bowels. This is a misnomer because the lowest parts of your lungs end before your stomach begins. But this does help us visualize and perform optimal breathing. By focusing on pulling the air deep in your core below your belly button, this will ensure the maximum use of all of the lung tissue while distending your digestive organs out of the way to allow more room. This also allows you access to your energy core. According to Eastern thought, breathing is the primary way we bring energy into the body. We extract energy from the breath and store it in the lower abdomen, and the more we can extract and store, the better our physical condition. 
Practice conscious breathing right now:
I invite you to practice deep; full breaths that fill the lower part of your lungs. Don’t be afraid of letting your belly hang out at first, but with practice, you should be able to pull a full breath without exaggerating this motion. Count to four slowly as you inhale, pause for four, and exhale for a count of four. 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. If you’re in good condition, you may feel something right away. If not, with practice you soon will. You may feel a tingling sensation in your abdomen or lower back, or heat, or a pleasantly springy feeling in the abdomen, as though pushing on a shock absorber. You may also feel the spine relaxing and small movements with cavitation and popping or clicking taking place in the bones and muscles, similar to when you receive a Chiropractic Adjustment. Your physical body is releasing tension and stabilizing itself into optimal health. The position of body structures relative to each other are falling into alignment. This is a gradual process, like training a new skill, but each time you’ll be able to benefit more with less effort and less focus – it will become natural.
Practice often! Practice conscious breathing just a few minutes of this each morning, night, during a workout, while driving or at stoplights, or while practicing EFT tapping technique. As you become a pro, you will be able to passively and subconsciously pull more successful breaths throughout your typical daily routine which will have a profound impact on your overall health. 
Breathe easy,
Kelly Baltuska, DC

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Dr. Baltuska’s Sleep Hacks for Optimal Rest

DrBsleepSleep is every bit as important for optimal health as healthy food, pure water, exercise, prayer and meditation, and Chiropractic adjustments. The human body’s sleep-wake cycle, or circadian rhythm, plays a central role in multiple processes including mood and energy levels, disease progression, weight gain and much more.

In Sleep Deprivation, Life is ROUGH!

Reaction Time Slows: When you’re sleep-deprived, you’re not going to react as quickly as you normally would, making every activity of the day a potentially dangerous one.

Cognition Suffers: Your ability to think clearly is dampened and you will have trouble retaining memories, processing information, and making decisions.

Emotions Are Heightened: Your emotions will be kicked into high gear. This means that arguments with co-workers or your spouse are more likely and you’re probably going to blow things way out of proportion. Count on experiencing strong anxiety and flowing tears.

Immune System Shutdown: Chronic sleep deprivation will weaken your immune system to that of a 80-year-old on antibiotics. You will be sick often. And if not actually sick, you will feel sick.

Better Sleep Quality and Quantity for Optimal Health

1. Sleep in complete darkness, or as close to it as possible. Even a sliver light in your bedroom can disrupt your body’s clock and your pineal gland’s melatonin production. The glow from your clock radio, phone, moonlight, or streetlights could be interfering with your sleep, so do whatever it takes to find pitch black slumber. Move all electrical devices at least three feet away from your bed. You may want to cover your windows with drapes or blackout shades. I recommend a sleep mask to cover your eyes each night. The bonus of sleep masks are twofold. First, the sleep mask will reduce the amount of light reaching your eyes and pineal gland. Second, the Oculocardiac reflex is a physiological process that causes heart rate to drop when pressure is applied to the eyeballs. The sleep mask will trigger this response and calm your body allowing you to fall asleep and stay asleep.

2. Avoid viewing your phone, TV or computer screens in the evening, at least an hour or so before going to bed. These devices emit blue light, which tricks your brain into thinking it’s still daytime. Normally, your brain starts secreting melatonin between 9 and 10 pm, and these devices emit light that may stifle that process. Even the American Medical Association now states: “…nighttime electric light can disrupt circadian rhythms in humans and documents the rapidly advancing understanding from basic science of how disruption of circadian rhythmicity affects aspects of physiology with direct links to human health, such as cell cycle regulation, DNA damage response, and metabolism.” Find out how to toggle your Iphone settings to protect your eyes from blue light when you use your phone just before bed here: Red Light Tint to Protect from Blue Light Exposure

3. Make sure you get BRIGHT sun exposure regularly. Your pineal gland produces melatonin with the strong contrast of bright sun exposure in the day and complete darkness at night. If you are in darkness all day long, it can’t appreciate the difference and will not optimize your melatonin production. Also, sun exposure is required to achieve optimal vitamin D levels for numerous health benefits.

4. Install a low-wattage yellow, orange, or red light bulb if you need a source of light for navigation at night. Light in these bandwidths does not shut down melatonin production in the way that white and blue bandwidth light does. You can also download a free application called F.lux that automatically dims your monitor or screens.

5. Keep the temperature in your bedroom between 60 and 70 degrees F. Many people keep their bedrooms too warm unintentionally just because heat rises to the upstairs rooms. Optimal room temperature for sleep is between 60 to 68 degrees F.

6. Take a hot bath before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.

7. Avoid using loud alarm clocks. Being jolted awake each morning can be very stressful. Every time the loud alarm shocks you into reality, your body’s stress hormones flood the bloodstream. Imagine what you are doing to yourself with repeated use of the “snooze” button every morning! If you are regularly getting enough sleep, you might not even need an alarm.

8. Be mindful of electromagnetic fields in your bedroom. EMFs can disrupt your pineal gland and its melatonin production, and may have other negative biological effects as well. A gauss meter is required if you want to measure EMF levels in various areas of your home. Ideally, you should turn off any wireless router while you are sleeping. You don’t need the Internet on when you are asleep.

Nighty-night,

Kelly Baltuska, DC

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Benefits of Running and Tips to Avoid Injury

Kelly Baltuska, DC KC 1/2 Marathon, October 2013

Dr. Baltuska Running the KC 1/2 Marathon, October 2013

“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us. ”
-Hebrews 12:1

 

 

 

 

The Benefits of Running
Did you know habitual runners can benefit from an average of an extra 6 years of life? Some other great benefits of running include:

  • Improved mental health- with that runners high and euphoric feeling you get after a good run.
  • Running lowers the effect of Asthma by strengthening lungs and bronchi. Unfortunately a lot of people avoid running because of their asthma and this should be the exact opposite.
  • It expands the arteries and helps people in maintaining their blood pressure.
  • Boosts up your immune system and helps to combat illness and other diseases. Our lymphatic systems rely on muscle movement and plyometric activities to circulate body fluids.
  • Individuals can burn around 700 to 800 calories by running for one hour.
  • Improves your physical strength by strengthening tendons and ligaments.
  • Increases bone density.
  • Helps people in maintaining their blood sugar level. How wonderful is this? Sugar is now in the spotlight for being a major culprit for our top killers. The latest discoveries about heart disease is that it is not the fats in our diet but instead the poorly controlled blood sugar levels. Cancer thrives with abundant sugar intake and wastes away when sugar is removed.

Running Tips to Avoid Injury

  • Shorter stride length
  • Increased cadence
  • Forefoot strike
  • Quiet, smooth & graceful
  • Arms close to core
  • Loose and relaxed fists and jaw
  • Head up and eyes toward the horizon
  • Maintain rhythm and effort uphill
  • Speed up and lengthen stride downhill

Chiropractic Perspective on Running Posture
I’d like to share a chiropractic perspective on running posture and tips to avoid running injuries. It is good practice to keep a short stride length when running. This is the distance each foot is traveling forward with each step. By keeping the steps short and close together, we can really lessen the impact of the gravitational forces that send shock-waves up our bodies and stress our musculoskeletal systems. With closer steps you will notice an increased cadence. This is in increased rate of steps per minute- so you are going to feel quick-footed. Another tip is to avoid heel strikes. The structure of the arches of our feet are amazing shock absorbers, and we completely nullify this function when clod-hopping around the block with our heels hitting the ground first. Instead, we need to shift our center of gravity forward and focus on a forefoot strike with each step. You will feel very ninja-like when doing this right. As if you are trying to sneak around without making much sound. Sound is a great way to know if you are running with good form. Running should be quiet and smooth and graceful. Arms should be bent at 90 degrees and close to your core without crossing the mid-line of your body during each motion. Loose and relaxed fists, and jaw is also important. Eyes and head should be straightforward and toward the horizon as opposed to down at the ground in front of you. When running uphill, maintain your rhythm and the same level of effort but shorten your stride and slow down as you climb. You should never try to maintain or increase your speed when hill climbing. When running downhill, let gravity work for you and speed up just a bit, but stay in control. Your stride will naturally lengthen. Try to avoid fighting gravity by forcefully leaning your weight back and resisting with strong quadriceps muscle contraction. Find your natural rhythm and then get lost in the graceful rocking motion of a long run. When you find this feeling, you are going to be hooked. You are going to be a runner for life and realize that you were in fact born to run.

Run for health,

Kelly Baltuska, DC

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