Blog Posts

Mindset: What's Yours?

2/26/2020

At Primal Practice, we talk about four pillars of health: chiropractic care, nutrition, movement, and mindset. Mindset has become a popular topic in recent years, as it has become more known in mainstream society about the importance of mindset in regards to your health. Where are you, on the mindset spectrum? Are you growing? Are you stagnant? Working on your mindset isn’t necessarily about having only positive thoughts and avoiding negative ones. A growth mindset has more depth than this. It is taking a thought and recognizing what triggered it. When you wake up in the morning, do you immediately think “I’m so tired, I wish I could go back to sleep”? Or do you wake up and think “Another day to be alive!”
I am not saying either one is necessarily the correct thought, but where do you want to go in life and do your thoughts support it? It is one thing to have dreams and goals, but it is an entirely different thing to put action behind them, and your mindset is going to play a big part. Is it those around you and a lack of resources that are holding you back? Or is it actually YOU who is holding you back? This can apply to anything. Your health. A job promotion. A new business venture. You are ultimately the one responsible for what happens in your life, and until you take control of your thoughts and actions and work towards a growth mindset, where your life goes may not be in the direction you want.
How does a person become growth-oriented? Look around you. Who is operating in a growth mindset and resonates with you? Read books. Listen to podcasts. Meditate. Move. Nourish yourself. Get adjusted. When you take care of yourself, you allow yourself to grow. And growing is where the magic happens!

Peace, Love, and Wellness,
Dr. Morgan

What are YOUR technology habits?

2/19/2020

Do you know how much time you spend staring at a screen in a day? Most of us have a phone on us at all times, and at work are near a computer or laptop of some kind. As convenient as technology is, consider the ramifications of it on your life.
What does your posture look like as your stare at your phone? Is your head tipped forward and down? Are you slouching at your desk looking at your computer? Does staring at a screen give you a headache? How do your kids (if you have them) respond to you being on your phone or laptop?
More and more I am seeing people who have what is called anterior head carriage, meaning their head is tipped forward. If you look at your posture, your ear should line up over the middle of your shoulder. Check your posture. Are your ears farther forward? If so, work to main posture awareness when you are on your phone. Keep your phone up higher, more at eye level, to avoid tipping your head forward.
Are you slouching at your desk? Consider changing chairs, raising your screen up, or getting a standing desk. This will help with your posture as well.
Most technology devices come with a blue light screen. Staring at a blue light can cause headaches. You can buy blue light glasses at most stores or Amazon, to filter this light and help with headaches. I have friends who swear by these, saying they have noticed a decrease in headaches and they can focus on their work while at a computer.
I have two small kids, and while they are still too young to use technology devices on their own, I have watched how drawn they are to mine, despite being two and one. I’ve also noticed that if I am on my phone or computer for an extended period of time, my daughter starts to act out, in a need for attention. My kids need me to be present with them, and not on social media.
Technology has opened up many doors for learning opportunities and connecting us with those around the world, but make sure it isn’t happening at the expense of your health and your relationships with those around you. There are apps (ironically) that you can download that will record the amount of time you spend in certain apps and the total amount of time you spend on your phone daily. Pay attention to your daily habits and makes changes where you see they are needed.

Peace, Love, and Wellness,
Dr. Morgan

Normal vs. Common - What is the Difference?

2/12/2020

The difference between normal and common is something that I talk about often with my clients. Just because something is common, doesn’t mean that it is normal. For example, struggling with energy and fatigue is common but that doesn’t mean it is normal. Just because the majority of society is struggling with something, coping with something, dealing with something, doesn’t mean it is normal. Normal means that it shouldn’t be happening in the first place. Aching in the morning when you wake up is common but not normal. Having an uncomfortable pregnancy is common but not normal. Struggling with digestive problems is common but not normal. Difficulty sleeping is common but not normal.
The list goes on. Insert any particular complaint someone may have into the sentence. When your body whispers at you that something isn’t going right, do you listen or do you just brush it off as being “normal”? Listen to what your body is telling you and recognize what is normal and what is not. Listen to the whispers of what isn’t normal before they become screams.
Getting adjusted increases the brain-body communication and connection, and brings awareness to your brain of the different areas of your body that need their functions regulated. Whether something is whispering or screaming, an adjustment will help your brain recognize what is going on and work accordingly.
I emphasize to clients that being proactive with your health means staying on top of your care when you hear a whisper or not. Waiting until you hear a scream will only mean that you are going to have to pay more and do more to get to the bottom of what is happening with your body. Don’t let your health become an emergency!

Peace, Love, and Wellness,
Dr. Morgan

Take Charge of Your Health this Winter!

2/6/2020

I recently gave a talk at my local business networking group regarding chiropractic care and its effects on your health. My main goal was to empower the listeners to take responsibility for their own health, as we are in the winter months and “sick season”. You are not at the mercy of the germs floating around us on a daily basis. You decide whether you are going to create a welcome environment for those germs or not. All of us come into contact with viruses and bacteria on a daily basis. Our immune systems have the capabilities to fight them off. However, if you haven’t been taking care of yourself, it will be harder for your immune system to do its job.
Here is a list of ten things that each of us can do that will increase your body’s ability to defend itself and stay healthy through the winter months:

Eustachian tube drainage massage - this is great for kiddos especially, keeping their throat and ears clear. Fluid build up can lead to inflammation so clearing excess
Vit C and D - these are anti-inflammatory vitamins, and most of us are deficient in Vit D given the lack of sunlight in Montana during the winter. Vit C is known to help decrease the duration of illnesses and the severity of symptoms.
Elderberry, echinacea, zinc, and others - the herbalists at Meadowsweet and Butterfly here in Missoula have fantastic knowledge on what herbs to specifically use regarding your symptoms
Get enough sleep - healing happens when you sleep! Ideally aim for 8 hours. I know this can be difficult for some, but be intentional with a bedtime. You may notice you feel more energy throughout your day when you’re getting adequate sleep!
Stay moving - it’s easy in the winter to want to hibernate but getting outside and being active keeps you from feeling sluggish and can increase antibodies to fight off infections.
Decrease your sugar intake - this is especially hard around the holidays, but keep in mind that sugar is inflammatory and decreases the ability of your immune system to fight off germs. You get sick when you have an ideal environment for microbes to grow and an increase in sugar intake creates an ideal environment.
Stay hydrated! You are 70% water, so ideally you should drink half your body weight in ounces. Drinking enough water keeps the cells in your body healthy and functioning on a micro-level.
Eat the rainbow in veggies - veggies are full of Vit C and essentials nutrients, and have many different health benefits beyond improving immunity.
Wash your hands! This is extremely simple and extremely effective in the prevention of illness. The CDC has various statistics regarding how effective it is in preventing the transmission of diseases.
Get adjusted!! A chiropractic adjustment increases brain-body communication, effectively increasing bodily functions, decreasing inflammation, and increasing immunity.

If you have any questions about these tips, feel free to reach out to our office!

Peace, Love, and Wellness,
Dr. Morgan

But What Does "Back to Normal" Mean?

1/29/2020

How often have you heard a mother say she is working on “getting her body back” or “bouncing back” to normal, meaning pre-baby? Let’s think about this though. Can a woman’s body really go back to where it was? No, it can’t. From the moment she is first pregnant, her body is forever changed. A series of changes in her body began at conception, beginning with hormones. Then, as the baby grew, the uterus expanded, and the pelvis shifted to accommodate. Along the way, the mother may have experienced other changes in her body in her appetite, mood, energy levels, sleep, the list goes on! Her body literally grew another organ, the placenta, to help sustain the growing life inside of her.
Postpartum, the body then shifts into a new state - the uterus shrinks down, the site where the placenta was attached heals, the pelvis shifts, lactation begins, if she had a C section the cut scars over, stretch marks will begin to fade, weight may be lost or gained, and she now begins a new stage in life as a mother, caring for the baby that she grew for 9-10 months.
So with all these changes, is going back to a pre-baby body truly a thing? No, I don’t believe so. I had a client tell me her goal was to feel “normal” again, but once you’ve had a child, it is now a new normal. It may feel awkward, you may feel uncomfortable in your own skin, you may not recognize your body, but just as your child is learning about the world around them, you are learning a new part of yourself. You grew an actual human being inside of your body, how incredibly amazing is that?! Instead of focusing on trying to be like you were before, embrace the new. It can be scary, it can be hard, especially when you don’t recognize yourself. But I encourage you to lean in to this new season of life. I have been there, I am still there, learning to love this new version of myself. Being a mom is one of the most rewarding AND challenging roles in the world. Instead of focusing backwards, let’s look forwards, and focus on creating an intentional, loving life with our families!
If you are looking for support during this time, reach out to myself or Dr. Liz. We would love to support and empower you through this season of life.

Peace, Love, and Wellness,
Dr. Morgan

Let's Talk Birth!

1/22/2020

The birth of a baby is a special time, as a family welcomes a new life into the world. The process of birth is a significant transition for both the mother and the baby. The mental and physical aspect of birth changes a woman forever. She learns the true extent of her body’s capabilities and is pushed to her limits, and sometimes beyond. The baby is transitioning from a dark, warm place out into the bright new world. Birth is raw, real, messy, beautiful, and life-changing.
As a prenatal and pediatric chiropractor, I am an advocate for women and their babies. A mother should be able to birth in an environment that is supportive and loving. Her baby should be able to transition into life outside the mother in a calm and nurturing way.
If you have ever birthed a child or been at a birth, you know birth can be dramatic and traumatic. It is not uncommon for mothers to experience emotional distress following a birth. The same goes for babies. Birth is beautiful, like I said, but is also a stressful process on both mom and baby.
According to one study, approximately 80% of babies are born with an upper cervical subluxation, meaning there is a misalignment in their upper neck. Getting adjusted after birth allows that baby’s nervous system to adapt to their new environment in the best way possible.
Mothers just had a massive change, physically and chemically. The pelvis is dramatically shifting, as are her hormones. Getting adjusted supports her body during this time of transition.
Moms, is a chiropractor on your birth team? How about your baby’s health team? At our office, both chiropractors have taken advanced training to be able to take care of moms and babies, and we would love to be on your team!

Peace, Love, and Wellness,
Dr. Morgan

A Fever is Your Friend!

1/15/2020

A Fever is Your Friend!
Let’s talk fevers! Your body has natural defenses and responses to germs it encounters. One way is to heat your core temperature to kill off invaders. Fevers are good! Your body is naturally intelligent and has systems in place to keep you alive and functioning well, and fevers are an example of this. If your child spikes a fever, it can be a concerning thing as a parent. There is a healthy range of temperatures though, so it is good to know what these are. Up to 104 degrees, a fever can be beneficial. At 102 degrees, your body will produce a group of proteins called interferons, which will help prevent a virus from replicating. At 103 degrees, any nutrition to your spleen (an immune organ) will be shut down to prevent any bad bacteria from getting nutrients or multiplying. So while there are conservative ideas out there regarding how high a fever should go, know that artificially lowering a fever will prolong an infection or even make it worse.
So, if you or your child gets a fever, don’t panic. Your body is doing exactly what it needs you to get you healthy again. Monitor symptoms but try to avoid using an antipyretic like Tylenol right away to allow the body to do what it needs to. Remember, you have an innate intelligence in you that knows what it is doing!
And of course, get adjusted! Your nervous system is closely tied with your immune system. A chiropractic adjustment helps modulate immune function, which is necessary during a time when your body is working to manage bacteria and viruses.
If you’re feeling under the weather, do two things: don’t cancel your chiropractic appointments and if you don’t have one, make one! We’d love to see you!

Peace, Love, and Wellness,
Dr. Morgan

It's Flu Season... Or Is It?

1/10/2020

Starting in the fall, the ads pop up everywhere, urging us to get the flu shot to protect ourselves and our loved ones during the flu season. Here’s my take: there is no such thing as a flu season. There is sugar season, stressed out season, we’re-all-in-close-quarters season. Halloween, Thanksgiving, and Christmas are well known holidays that come with a large heaping of sugar in the form of candy, desserts, drinks, you name it. Sugar is a highly inflammatory chemical and decreases your body’s ability to fight off illnesses. The more sugar you eat, the more inflamed your body is. I have noticed in my own body a correlation between times when I indulged and then a few days later, ended up with a cold. Coincidence? I think not.
What do I mean by stressed out season? The holidays are stressful! There are events constantly, gifts to buy, meals to prep, family is in town visiting, the to do list feels never ending. When you are in a stressed out state, your body has a decreased ability to fight off sickness. When we are in close proximity to others, as we are in the colder months because hey, who wants to be outside when it’s freezing, it is easier to pass along viruses and bacteria to one another.
So what can you do to not fall victim to the “flu season”? Watch your sugar intake! There is nothing wrong with eating a piece of pie at Thanksgiving. But do you need three desserts plus a sugar drink? No. It is short term satisfaction with long term inflammatory effects. Develop coping mechanisms for stress. Can you disperse your to-do list amongst those around you? Only you know what triggers a stress response in your body. Think about ways that you can mitigate this stress from increasing. And as for close quarters during the winter, wash your hands, be mindful of when others are sick, and get fresh air! It may be chilly out, but being outside is great for the body and mind.
Now what does this all have to do with chiropractic care? Research shows that chiropractic adjustments decrease inflammation in the body, increase your ability to respond and adapt to stress, and help your body heal and fend off sickness! This is a trifecta of reasons to see your chiropractor this winter. Reach out if you have questions or are ready to get on our schedule!

Peace, Love and Wellness

Dr. Morgan

Accountability...Are you doing it?

12/15/2019

Who holds you accountable to your actions? A friend? A family member? How about you? Do YOU hold you accountable for your actions? You are the only one who actually knows what actions you take, what decisions you make on a daily basis. Do you let yourself slide by or do you make sure you uphold your word?

I thought of this recently as it applies to working out. I’ve been struggling to get back on the workout wagon since my family moved. I know the benefits of working out, and have definitely felt it in my own body when I was consistent and intentional with my movement. But I’ve begun letting excuses slip in and not holding myself to my word. It might seem as if not holding yourself accountable only affects you, but this isn't true. When I don't workout, not only do I suffer but my family suffers. I'm not showing up the best version of myself, as a woman, a wife, a mother. Everything that we do or don't do has a trickle down affect.

As the new year is about to roll around, it is traditionally a time of setting goals/targets/resolutions for a new and better you. The thing is that you don't need a new you, just a more accountable one. To take the actions needed to make the changes that you say that you want.

This is why we have created the Primal Reset. This January challenge is designed to hold you accountable to the targets you set for yourself. It will help you lay the foundation to actually make the changes you've been saying you want, but never have been able to pull off. Change is hard, having a team surround you can be the game changer that you need. Here's what you'll get:

Sheets to track your habits to keep you on target
A weekly accountability call
Guidelines to put you on the right path to actually achieving those healthy behavior changes
Support every step of the way to create a solid health foundation for the rest of the year

The price increases after Christmas, so give the gift of health to yourself, not only will your body thank you, but your family will too! Click here to buy now

Peace, Love and Wellness
Dr. Morgan

Gratitude

11/28/2019

Today a lot of you will stop and give thanks for what you have. You will spend time with loved ones and relish the time you have together. You may come together over a meal, a football game, a fun run, or just around a table. However you spend Thanksgiving, it's awesome that we are able to truly focus on our blessings.

Gratitude is extremely important for us. It is part of what makes us a healthy human. It can help attract what we want in our lives to us. And it allows us to stop and be present to all that is going well in our life, even if we are in the middle of a shit storm. But, the world we live currently doesn't always allow us to practice gratitude as much as we should. Even during the holidays it can be left at home as we rush from place to place, gathering to gathering, and stressor to stressor. Our bodies take a beating and we can no longer keep up, leaving us stressed out, sick, tired and drained. Taking the time, even just 5 minutes, to stop, breathe and name 3 things that bring you gratitude help to change your harried state to one that is more peaceful.

So as you count your blessings today, I challenge you to take this same gratitude and practice strengthening it on a daily basis. Use a journal and write down things each day that you're thankful for. Spend time with your significant other expressing gratitude for something. From having the dishes emptied from the dishwasher to a smile you received from a driver who let you into traffic to a note given to you by someone you love. Everything is on the table for gratitude and the more you are looking for it, the more you'll find things to be grateful for.

What are your top 3 today?

Happy Thanksgiving! I'm grateful for you who is reading this, for the snow that has been coming down all day and bringing the quiet that only snow can, and for the note that my husband gave to me out of the blue yesterday.

Peace, Love and Wellness

Dr. Liz