MissDoctorMom with Dr. Krista Ryan

Zoom Fatigue

Hello and welcome Ms. Dr. Mom, family member. I'm so excited that you guys are tuning into the station. And if you are not a regular subscriber to this channel, um, we are a company that is devoted to helping you with your health in the comfort of your own home. And we want to empower you to take charge.

[00:01:02] So if you miss your medical doctor or it's too expensive and you can't, uh, our life is too busy and you can't get out to see your family doctor, you are able to go. Somewhere and to someone. And that is why we're building this channel. We want to give you an education that is foundation for your health, where you are taking charge of your health without diet and exercise.

[00:01:26] So I hope you guys. All get that. And we are going to strategize and talk about something that's been in mainstream media today, and that is called zoom fatigue. Um, I didn't know what that was when I saw it on a newsfeed. And so I want to kind of go through what it is and what it means and how you can take charge and take back your health just by doing a few simple things in the comfort of your own home, so that you miss out on all the.

[00:01:55] Fatigue and all the insomnia and the problems that might be coming with our social media culture today and our working environment today due to COVID. So, uh, we're gonna just dive right in into what is a zoom fatigue. So, and when do I get it? So people will get it when they've been working on the computer all day and all night, and the only way that they connect to a family members, the only way they can connect or work at a proper pace is through our social media channels.

[00:02:31] And the problem with this. Is that we're getting stimulated through our visual fields. So a lot of us, when you're out in nature, you know, our environment is still, uh, and so we're able to focus on movement. And so when we're working in our work environment, you know, a person might pass your office and it.

[00:02:58] It distracts you for a second. Well, when you're on a zoom call or when you're on social media, that distraction happens at a more frequent interval, which can cause, um, a disconnect and it will cause fatigue over time because your body and your mind has to sort through what is valid and what is relevant and what is not.

[00:03:23] Relevant or has no meaning for you to date. And if we're getting inundated with all these, um, responses that your body has to deal with, then your body has to work at a higher frequency N level. Now, um, What does that mean for you? It means that you might be experiencing, um, difficulty concentrating. It might mean that you're having a hard time connecting to the people around you, and you're not able to focus and listen, and you might find that.

[00:04:01] Your, um, your increase because you're getting an increase in fatigue throughout the day. You're having, um, a hard time living your life and not, and being present in the moment rather than just responding to whatever's happening within your environment. Um, now what that can do is that that can increase insomnia.

[00:04:23] It can increase muscle fatigue. You might have extra pain in your body. Um, just due to being in one position, having to deal social media on a regular basis. And literally when our body gets fatigued. If your nervous, system's fatigued, your, your body is concentrating on helping that system. And it might not be, um, concentrating on helping healing your muscles cause you did an awesome work out.

[00:04:47] Um, so we want to strategize, uh, we want to figure out ways that we can actually work better, smarter and feel more connected to the, our family members and have. Um, our needs met each and every one of us, uh, according to Tony Robbins, there's like seven main needs that people, um, have to have in order for their life to feel fulfilled.

[00:05:16] And when we're. We're living our lives through a screen. And when we're living our lives, without those connections that we would get on a daily basis and without the ability to relax and shut things down, um, then we get. We get into the state and we cause this thing called zoom fatigue. So how do we strategize that?

[00:05:40] Um, I wanted to talk a little bit, if you guys haven't seen any of my stuff before, I do have a mommy mindset challenge, and that challenge goes through. How do we become a peak performer within our family home? And how do we create goals in our life where we have, we don't just have goals for work, but we have goals for our family because a lot of us, especially this environment, we're not getting our needs met because we can't connect to our relatives.

[00:06:09] We can't connect to the people within our lives. And you might be at home with your family right now, but is each, every like, is all the family members. In their respective rooms, you might actually not be engaging and connecting properly. And that is a need that your body has. And when you cannot get your base needs met, you're not able to give of yourself in a way that's meaningful in a way that's important in a way that you might want to.

[00:06:38] I know for us, like when we don't feel like we're engaged, when we don't feel like we're doing our best at work. It brings us down. It, it causes like emotions that, that, um, might not be there otherwise. So for an example, in the last number of years, I've actually had a series of kidney stones and dis uh, an a disc herniation, uh, due to that kidney stone.

[00:07:01] And what happened within my office was I like, I love, love, love my job. And you guys might be in the same spot and if you're not that's okay. But yeah. You feel fulfilled and successful when you're doing the job that you want to do. And if you're not doing your best within your job, it kind of chips away at our confidence.

[00:07:24] It chips away at our ability to really, you know, give back and feel fulfilled in a way that you are not going to get. Within your family or working life now, um, we often set goals within our working life and we work so hard, um, to do those goals, but we forget to do the goals when it comes to our family.

[00:07:47] And I want to get into that a little bit because, uh, when my daughter was young and some people might've heard this story before, but when my daughter was young, Um, she would go through, I would have like screaming fits before I went into the office and I would kind of have to shake her off of my arm and the nanny was trying to get her away.

[00:08:08] And she was only, she was less than two at the time. And I ended up going on this trip where I, uh, went to a business conference and they talked about being present and really focusing on the person in front of you and focusing on the connection that you have with that person, because it'll fulfill their needs as well as fulfill your own as well as create an environment where you're listening and communicating properly.

[00:08:34] Now. Being disconnected on the phone or through your computer. It's very easy not to engage. It's a very easy to shut your mind off and not be present at the meeting that happens to be happening on zoom or at the meeting. Um, At the, at a physical meeting within your family dynamic or relationships. And so we don't want to practice shutting that attention of, we want to have our minds practice, turning that attention on and turning that focus on so that we can hone into our best selves.

[00:09:10] And we can really feel fulfilled at the end of our working day, but we have to use strategies that work, that increase productivity. And some of the things that I learned at this, uh, business course was how do I increase my product productivity in my life? And a lot of the strategies came by increasing the connection and getting your needs fulfilled at home.

[00:09:34] And so I realized very early that it was so important to have goals for my family life. And it was important to bring all these productivity strategies. Into my home so that I can actually feel excited and I can have some, I can have relationships where I'm working towards a certain outcome. So my ideal in a relationship is, is connecting to the people in my lives on a regular basis.

[00:10:04] That might mean a daily basis. That might mean on a weekly basis. But when I write those things down, I'm able to actually work towards my ideal. And if we never have a destination, we're never actually going to go towards that destination. We're never going to achieve any goal. And oftentimes in relationships, we take them for granted, we think, Oh, they're going to be here forever.

[00:10:25] And that simply doesn't happen. We're supposed to work towards a goal. And connect at a deeper level and that makes you more fulfilled. It fills up your love tank. And I want that for every single one of you. And when I went to this course, they talked a lot about presence and like really looking. Like I gazing looking into the person's eyes in front of you really hearing what they were saying.

[00:10:53] Sometimes we listen to what's going on around us, but our body just like the extra stimulation that we're getting from zoom, our body will. Create a filter. And sometimes we actually start filtering out the people that we love in our lives. And we simply don't listen. And when my daughter was upset and, um, was having a really hard time with me leaving for work, I decided when I came back from that seminar just to get on her level and to do some eye gazing.

[00:11:24] And so I looked her in the eye and I made it a game. I said, I said to her, okay, don't blink. And I simply looked at her and if she blinked, I tickled her and then, and then she tickled me if she thought that I was blinking and. She, it was really so profound for me because she turned to me and she looked at me and

Sitting and Emotions

Hello and welcome miss Dr. Mom, family member. We're so excited to have you with us today. If you're watching this video, you are on our YouTube channel. And if you are hearing my voice, you are on the miss Dr. Mom podcast. So welcome Ms. Dr. Mom, family member. We are so excited to present to you today, health, without diet and exercise.

[00:00:22] And we have been doing a series that gives you tools. In the comfort of your own home, that can change your life and compound your health for the future. So that you're healthier tomorrow than you ever were today. And we want to empower each and every one of you to take charge of your health, that if you miss your doctor, you're the person to go see, uh, go see in your family or in your friends circle. So welcome. And I'm excited. We are going to be talking about sitting and how important this is now. Stay tuned, stay right to the end because some of these things you'll get no where else? This is stuff that I educate my patients on.

[00:01:04] I had to learn over and over and over again. Uh, and throughout the years in order to master some of this information that I'm going to give to you right now in this episode. So we're going to just dive right in now. I was watching a Tony Robbins video and he was talking about how your.

[00:01:21] Physical body can change your actual emotional state. Now he was talking about a study that was done either in the Mayo clinic or by Harvard. I do not remember a hundred percent, uh, where it was, but this study talked about how they took, um, clinically depressed patients that had to be clinically depressed for over 25 years, 25 years.

[00:01:45] And what they did was they actually changed their physical body for only, like, I think it was 20 minutes a day where the patients had to stand in the mirror and look at themselves in the mirror and be in a power post. Now, if you guys don't know what a power pose is, you, a power pose is a person that is confident.

[00:02:03] That is powerful masterful, where they've got their shoulders back. They've got their chest stuck out. Um, and they're on top of the world and they're on fire. And. Um, putting your body in this position will elicit certain emotions. So when you think of somebody sad, you think that you can see a sad person where, um, they've got their shoulders slumped forward.

[00:02:27] They have a certain type of, uh, uh, face where they might be frowning. They might have stress around their eyes and we intuitively know some of these things. And so. What happens is we always think that our emotions govern what our body's doing, but sometimes you can use this as a tool and you can govern your emotions by the position of your body.

[00:02:54] And you might be asking, why is this important? Well, I'm going to get to it right now. I'm so excited to bring this to you because this can change your working life. Yes. I said working life. So guys, do you guys want to be working better, more efficient and more productive at home? Do you want to be show up for your family in a way where you can.

[00:03:18] Give them the tools and you can give them your best. Most of us, especially when we have multiple things that we're doing such as job, family, social life, other passions, or activities, most of us get so overwhelmed with life that we. Um, we don't know what to do. We don't know how to be productive and we don't know how to maximize our potential.

[00:03:44] Now, now I've learned some of these tools in my chiropractic profession, but I also learned this within massive amounts of business courses that I took that talked about peak performance. Now your physical body, when you're an emotional state has emotional outcome. So when you're upset, you hunch over now.

[00:04:04] When you're stressed and this is what I'm going to talk about. That's so important when you're stressed, you round your shoulders, you look down, you clench, you clench in you're in a contracted state. So if you guys really want to see me, make sure you visit our YouTube channel, if you're just on our podcast right now, so that you have a good understanding of what I'm doing and what my position is.

[00:04:26] So when I'm stressed, I clench and hunch. Okay. Now what are we doing all day on computers? Do you guys have a job where you're obsessed with getting things done at work, where you might be spending eight hours a day hunched over your keyboard? Um, I know the majority of us are actually doing that right now, especially with the pandemic here.

[00:04:52] So I want each of you to really understand that this position will cause anxiety. In your life. And that's a last thing that we need because, um, emotions of anxiety or any negative emotion will decrease our positive, uh, our productivity, astronomically, and each and every one of you needs to be armed with these tools so that you can get into your working day and thrive.

[00:05:20] So you can actually give the best of you to your family members. And you can show up every day with energy enthusiasm and with a positive attitude. So, um, how do, how do we sit at work and should we change what we're doing? Um, I'm going to tell you absolutely. We need to change what we're doing right now.

[00:05:44] And. And sometimes we just have to practice this a lot of times when people come into my office for the first time, I literally have to teach them how to walk properly. Because are you walking the majority of your day or are you at the gym the morning? The majority of the day, chances are you're walking all day every day.

[00:06:06] And you may or may not be showing up to the gym when you practice these things on a continual. Constant basis. You wire your nervous system for strength, you wire your nervous system for productivity. And that's what we're going to be teaching you today on this podcast. So this is health without diet and exercise.

[00:06:27] So what can you do to change your health right now? When you're at work? You stick your chest out, you get your head up, you put your computer screen just, just a little bit higher so that you're not looking down, you try to get used to the keyboard. So, so that the keyboard is underneath you and you don't have to look down at it on a continual basis because that will make you hunch.

[00:06:52] Forward. If you hunch forward, you're going to increase your anxiety. And that is not what we want now. Uh, some people have seen some of those little stress balls. Um, now stress balls is. Creating a position of more anxiety and more stress because when you're stressed, you clench your hands and you squeeze really, really hard.

[00:07:14] Well, those stress balls are actually wiring us and triggering more anxiety in our. In our lives and in our body, just because of the position that we have to get in in order to squeeze the life out of that little ball. Now, I don't want you guys to do that. I, what I would prefer you to do is actually start using extension muscles things where your body's up and out, and that includes your fingers and hands.

[00:07:40] So what you can do is you can put elastic right around the outside of your fingertips and you open your hand up. In order to decrease stress and you relax and you open your hand up and you relax and you open your hand up doing this on a continual basis will decrease anxiety. And again, it's all within our body's structure and it's all within our body's wiring.

[00:08:02] And how is, how important is this? Are you guys going to do this? This is so exciting for you, um, to actually learn some of these things in order to create a life that you want. I want to empower you that your health, you can take charge of it, not just by changing your diet and not by changing exercise habits, but you can increase the, your mental energy.

[00:08:25] You can actually. Deliver things to your family and you just by learning a few small things. And that's what Ms. Dr. Mom is all about. We want to empower you and educate you so that you can show up every day and make a difference so that you're healthier tomorrow than you ever were today. Now, um, those. Um, understanding these concepts are very, very, very important.

[00:08:50] And tomorrow we're going to be talking about position. We're not going to be talking about how it relates to emotions, but we're going to be talking about getting into a position that will actually decrease or help low back pain and getting into a position that can change sciatic. And unfortunately, these are actually very different positions.

[00:09:09] Now you can help your body. Um, With its position, not just at work, but you can help it when you're driving in the car or sitting at a, at a kitchen table. And if you change the way you function and use your body every day, it'll change your health outcome. And I want that for every single. One of you. So if you guys have not seen the rest of our episodes, again, feel free to go back to either a YouTube channel or a podcast episodes, and start from day one.

[00:09:42] Everything that we talk about will compound and make your life better because we want to be better tomorrow than we ever were today. And there's so many tools that. Given the opportunity I would like to teach millions of people about, but I can only do that if you guys start to consume this material and, um, we get this material out to the common public.

[00:10:07] Um, so guys, please like subscribe and share so that I can continue to teach you guys the tools that I've learned over the past. I think 20, 25 years. So, so, uh, feel free to share like, and subscribe so that we can continue to bring you more great content. And don't forget tomorrow is about how we drive in our car better.

[00:10:33] And how do we show up for work and decrease back pain and sciatica. So

Hello and welcome MissDoctorMom family member. I'm so excited that you guys are with us today. We are talking about how to change our health, without diet and exercise, and we are doing a whole series on it. So feel free to go back and catch the first episodes that we've had. Um, one was on pillow height, and how that affects you and how important it is.

[00:00:19] The second one was on a pillow and sleeping positions and how they can actually affect your health. So, uh, today we're going to be talking about something that I thought of first, when you think of no diet and exercise and how do you change your health with the biggest impact. And that would be using water.

[00:00:37] Water is so important for our body. Most of you know that the contents of your body, uh, like the majority of your body is in fact water. And so making sure it's topped up on a regular basis can be key to your health. Now we're goingstart with talking about some of the signs that you might not recognize.

[00:00:57] Um, that is related to not getting enough water. So some of the things I see in my clinic is  lips that are chapped that's, that's like a big sign. It's something that you might recognize on a friend you might see in yourself. You might see in your kid. Um, chapped lips are, uh, A sign that your body isn't getting enough water.

[00:01:19] And it is  stealing it from it from certain areas. And that happens to be one of the ways that it utilizes it in other areas. And so it takes it from our skin. Um, some people will get not just chapped lips, they'll get chapped hands, especially within the winter time when our atmospheric environment or the environment within the air doesn't have as much water content to it.

[00:01:43] And so we get dehydrated faster because every time we breathe  the water is getting sucked out of our  lungs. We don't have a big. Thirst mechanism in the winter, not as much as in the summer when we're sweating all the time and we know the sun is hot and we're feeling hot.

[00:02:02] We just want to cool ourselves down by reaching for a glass of water. Well, winter can be more important for you to focus on, the water content within your body because  your body is not telling you when you have a problem, your body once it's low. Um, once it's missing about a liter. The thirst mechanism will kick in, it'll happen sooner within the summer, but not as frequent in the winter. The third thirst mechanism will happen, but we confuse it with hunger. And so sometimes, um, I often will recommend to people if you feel really hungry, start with a glass of water and see if that takes care of it.

[00:02:45] Wait about 15, 20 minutes. Wait until that water gets out of your gut and then you'll know for sure if you're. Actually hungry or thirsty. Now I do have people asking me if they can drink too much water, and this is really important to go over because yes, water can kill you. It does that, when you drink too much water, you flush out something called electrolytes that are circulating within your blood.

[00:03:10] And the electrolytes has an impact on some of the chemical reactions happening within your body. When you flush out too many of these  you can get into a situation that's life-threatening. So making sure that you have the right amount of water throughout the day and not too much or too little, um, is very, very key in order to maintain the health of you.

[00:03:33] And that's what we're doing today. We want to take little actions to have a lasting impact so that we're healthier tomorrow than we ever were today. And we can't do that without some of these tools. And so there is an ideal amount of water that you should be drinking. If you're a normal regular size adult  they say between two and four liters, that's some of the research, but I usually get people to drink two to two to three. You're recognizing some of the signs within your body with where you're not having it as much. Um, saliva in your mouth. If your tongue is looking white, often you can indicate you're super dehydrated.

[00:04:11] Um, If your pee is a dark color, like a really like brownish to orange, just orange color, or it's a really, really bright yellow that can indicate that you're moving towards that dehydration. You don't want to do that. Now. Sometimes I have people that come into my office and I'm, I'll be adjusting them and the way their joints feel, I know what they normally feel like.

[00:04:36] And I can tell when  they need more water because their joints are closer together. And so when you're not drinking enough water, sometimes if there's not enough water within your joints, you're losing that protective mechanism, the joints you're losing the springiness of the joints.

[00:04:52] And so you it's possible that you have a greater chance of. Injuring that joint or getting it stuck in a position that you're, that it shouldn't be in and having to go see a chiropractor in order to fix it.  So when you're talking about water and fluid intake, we want to recognize that there's some things that crop up within our water habits that can help us or hinder us.

[00:05:17] One of the things that I do as a ritual first thing in the morning is I go and drink a liter of water. Okay. Before I even touch any food in the morning, I find that this sets the stage for my entire day. I feel more energetic. I feel like I don't need to go drink and I don't have a thirst. And I'm a very physical person because of my job with being a chiropractor.

[00:05:40] Um, so. For you to start your day off, right? Make sure you get enough water first thing in the morning, because you've had  anywhere between six and 12 hours where you haven't had anything to eat or drink and what's more important eating or drinking. Of course, it's the drinking to start to your day off.

[00:05:58] Right? Um, so no, I have some people that ask me. Is sipping water or gulping water better. And surprisingly, surprisingly enough, I find for me  the beginning of my day, I'm going to actually just gulp the water down. I just want to make sure it gets into my body. And I happened to be a little bit, um, speedier.

[00:06:21] And so I actually won't sip at that point, but if I'm wanting to amplify or make my digestion happen better, such as drinking water with a meal, I'm going to just gently sip it because I don't, because I'm having a meal at the same time as I'm drinking that water, I don't want to dilute my stomach acid.

[00:06:40] So it robs me from the ability of being able to digest my food to the best that I possibly can, because I want to get as much. Nutrition out of that food as possible. So, so sipping at a meal is something I do, but. Um, I do gulp first thing in the morning. Um, I've had people  when I can see that they're dehydrated in their body.

[00:07:03] Um, and yet they're telling me that they're drinking a lot of water. I'll often tell them to slow down the water drinking process and try to sip it soyou can prolong your body's ability to just like slowly get it into your system. If anybody remembers back from high school, there's something called there as an osmotic gradient, which is actually the way the moderate water moves throughout our body. Um, so if there'sA concentration of particles on one side of a membrane or one side of a cell, then the other, the water has to actually move in a certain direction and we want to strategize that movement of water.

[00:07:42] And so sometimes what. I do personally is I actually will add electrolytes into my drink in order to make that the water movement in my body happened properly. I don't want the water just getting flushed through my body. I want it to actually be staying in my body and getting to the right areas. And in order to do that again, I'll add some electrolytes which will help with that process.

[00:08:07] Uh, some people have a question about. Well, you know, like distilled water, what is it? Um, and is it good for you? Because a lot of times we think, Ooh, distilled is going to be the healthier and the better and the cleaner water. Um, yes, but it's going to lack  everything. Your, um, if you're drinking distilled water on a regular basis, you need to supplement with minerals because you are not getting any from the water that you're drinking and water.

[00:08:32] Is usually a vibrant source of minerals and minerals are super important in your body in order to replenish  in order to help chemical reactions happen in order to, um, help your body thrive. Um, minerals are very, very, very important. So,  something else throughout the day, if you guys are drinking coffee, you've got to make sure that you're actually drinking more water,if you really feel like you're on the high side of drinking water. And yet you still have signs of dehydration. You have to do something to combat that. I recommend is an electrolyte. Nowelectrolytes are minerals.  You can get like sports drinks and things like that. That'll have it, but I tend to stay away from the ones that are high in sugar.

[00:09:17] I will steer towards ones that actually have like Stevia in it and a little bit healthier products, um, that can have a huge impact on, on our general health. Now. Another sign that you're low on water is joints, aching and pain. And sometimes it's like a stiffness or if you're lacking water, you'll get swollen ankles.

[00:09:42] Um, watch for those signs. Now swollen ankles may not be just. Lacking in water, but oftentimes that is the actual direct cause. So if you notice that your ankles are swelling too much, make sure you're getting that water into your body and drinking it on a, on a, on a proper basis. Things that helped me get water into my diet.

[00:10:05] Is things like having a little bit of lemon water before my meal or making sure my water's just not just water. Um, I do things l

Health Help At Home Challenge Day #2 Pillow Problems And Prevention

Dr.Krista Ryan: [00:00:00] Hello and welcome. I'm Dr. Krista Ryan with MissDoctorMom podcast, as well as YouTube channel. Today, we are so excited because you are on here and you are part of our 30 day challenge. And this challenge is about how can we transform our lives and the lives of our family by doing little things without changing diet and exercise.

[00:00:22] So if you guys are watching this. Uh, YouTube channel, please like subscribe and share so that each and every one of your family members can get on here and can benefit from the information that we are going to be sharing. Last episode, we were talking about pillow height and why it's important. And how do you find the right pillow for you?

[00:00:42] So if you haven't watched that episode, go back and watch it before you proceed with episode two, which is we are going to be talking about how do we use our pillow properly, um, and why pillow placement matters. And I know this is kind of a weird topic to get into right at the very, very beginning, but, um, a lot of us will get into

[00:01:04] weird positions at night. And then we end up in a chiropractic office such as my office and just having a little bit of education can change all that for you and your family. So, um, the first time I came across. Or had my own sleeping positions. I was actually in chiropractic college and I didn't know the importance of sleeping positions.

[00:01:26] And I didn't know the importance of actually having proper support when I slept at night. Um, and my first experience was with this was I used to have this down pillow, the down pillow had zero support. I used to have to scrunch it up under my neck and tried to find the right sleeping position. And it was always different every night.

[00:01:43] Um, now when I was a baby, I was taught to sleep on my side and I just continued doing that for, um, I think the whole course of my life, although I have had positions where I'm sleeping on my back or my stomach. Now, when I implemented just creating a change with. The pillow that I was using, I went to this down pillow that had zero support to a chiropractic pillow, which had some height to it.

[00:02:09] And it guys, it took me six months. So I'm not kidding. I, I threw it across the room. Uh, when I was sleeping, I had no idea I was doing that. WHen you start changing these things, you might not realize how important it is, but the end is worth it because I would never, ever. Ever go back to sleeping with a down pillow in the way that I was.

[00:02:32] And because of that, I don't have this pain in my neck that corresponded with that time period in my life. I, I think I remember pain even as a child. Um, and after I got my pillow right, I haven't had neck pain since, and I will get it. If I go to a hotel and sleep in a funky position with pillows. Now, um, it's very important.

[00:02:55] To get the right pillow height, but the next step to that is how do we position our pillow and how do we position pillows around her body and, or just support the muscles. Now I got to step back a little bit and teach you guys a little bit how muscles work, because some of these, these things that we don't really think about, and then we don't know how it relates to, um, what we're doing in our lives.

[00:03:20] So I'm going to give you an example. Um, muscles work in groups. So if I turn one group off, another group has to turn off in order for me to move in the direction that I want to move in. For example, when I put my ear to my shoulder, I'm turning on the muscles that are contracting on one side and the muscles on the opposite side have to shut off or there'll be fighting against each other.

[00:03:47] And I'll never get that movement. Now. Do you guys spend all day in a hunched position? Um, my husband's a helicopter pilot and he came home and had massive back pain and problems because he was doing something called long lining, where he was putting his head out the window and looking down at, um, a line under him.

[00:04:10] And he was trying to, um, Take the load that was on that line. Uh, he was moving it through the Bush and he had to be very accurate and put it in the right position. Um, but because he was bending to the one side, he, when he tried to straighten up, he couldn't because he just worked out a muscle for eight hours that he wasn't used to working out and.

[00:04:34] And as you know, none of us ever want to go to the gym and work out for eight hours and then think we're okay after. He had that same muscle pattern happening in his body where he was contracted in one position and it was shutting off.

[00:04:49] The opposite group of muscles. So when we're sitting at a desk and we're, we're hunched over, we're turning on our Ab muscles, we're turning on the muscles, uh, in our pecs. If our shoulders are slumped forward and we're doing that for eight hours a day, and that's why a lot of people run into structural issues and need somebody like.

[00:05:09] A chiropractor to help them get through pain, uh, because their spine has gotten pulled in that direction because of the strong muscles on the front and then the weak muscles on the back. So the whole point of all of that is that you want to make sure that even at night, you're moving your body or putting your body in a position, that's making sure that one group isn't turned on and the other group's turned off.

[00:05:36] So if you crunch up and sleep in a fetal position, you are going to be doing this. The same thing at night that you're doing them the day and you're turning on all the muscles in the front and you're stretching all the muscles in the back, which could create problems and imbalances within your muscle groups.

[00:05:54] And we absolutely want to avoid that in order to stay out of pain and be in the best health possible. So we want to compound our health. And so we're going to compound our sleeping positions as well, and make sure that there's no extra curves or there's no extra muscle tension, uh, by the way that we're sleeping and each and every one of you can do this at home starting tonight.

[00:06:19] So, um, I used to believe very, very strongly that everybody, like, I think I got it just from my environment, but I thought that the best way to sleep was on your back on a firm mattress. And I realized very early when I went into my practice that this is not necessary, the way that everybody can sleep and it's not necessarily the best for each individual person.

[00:06:44] And so I had to come up with sleeping positions where. The muscles weren't turned on and turned off. And again, you always want to create that balance in your body. You want to strive for that. Um, and you can do that with just a few tools that we're going to give you right now. So, and in this episode, so we checked our muscles with pillow height and that same tool.

[00:07:10] I actually want you to use in this video in order to check your muscles for. A sleeping position. So when people S for, uh, for example, when people sleep on their stomach, the problem with stomach sleepers, Is that their neck is torqued to the one side. So how do you position your pillow? So your neck isn't torqued and you're in more of a neutral position.

[00:07:36] Now I want to explain that a little bit because a lot of people don't understand what a neutral position is. Now, if, if you're completely upright and you're standing and you have your supporting muscles. Turned on the supporting muscles for the body should have a little bit of tone in them at all times, but the accessory muscles are turned off and nice and relaxed.

[00:07:59] Then you're in a neutral position. So I shouldn't feel tension more on one side of my neck than I should feel on the other. I shouldn't feel tension on one side of my back compared to the other. It should be. Equal tension. So knowing that if we can get ourselves into a neutral position, we are able to get into a sleeping position where I'm not working at one muscle group for eight hours at a time while we sleep in that position.

[00:08:26] Um, and then expect our bodies to be okay in the morning. So we want to get into that neutral state. Now I want to explain a little bit that. Every part of your body affects another part. And this is important because if you spend time crossing your feet at night, when you sleep, you're actually going to twist up your spine.

[00:08:48] Now I have people that will walk with their ankles inward and for the majority of the time, if they're walking, uh, crossing their feet over their ankles, I will. For the majority of the time. And there's been studies done on this in Europe, on how, um, how our position affects things like scoliosis. I will find that there is a corresponding scoliosis in the body, which means is that there's a curve in your spine.

[00:09:18] That's not supposed to be there now. Sometimes scoliosis can happen. Because of, uh, your structure and, and there's, um, a wedge in one of the bones and one bone wasn't fully formed properly. And then you can get scoliosis from that, but I'm not talking about that. I'm actually talking about something called functional scoliosis, where your body is.

[00:09:42] Um, crooked because of your muscle tension and you can actually change functional scoliosis where you can't change structural scoliosis. So when you're looking at sleeping position, if your feet are crossed, it's actually affecting every single muscle group all through your body and it can be creating a twist or torque.

[00:10:03] So what does that mean when it comes to sleeping position? So. I want to tailor every single person. I want to tailor their sleeping position, according to the, um, the position that t

HHAH Challenge Day #1 Pillows

Dr Krista Ryan: [00:00:00] Hello and welcome. This is Dr. Krista Ryan with corner chiropractic and laser clinic, as well as Ms. Dr. Mom and starting today, Ms. Dr. Mom, YouTube channel. So if you guys haven't subscribed or liked or shared, please do so that we can continue to bring valuable content to every single person on this platform.

[00:00:19] I hope you guys are super excited cause I'm going to be presenting something that, is new starting today, not just a YouTube channel, but a challenge for you. Um, this is my attempt to get every single person on this podcast, as well as on this channel too. Uh,  to elevate your health and wellness and take the next steps without having to radically change your diet or exercise.

[00:00:46] We are going to be talking about habits that can, you can implement starting today that will radically change your life, decrease pain, and do a whole bunch of other things. I'm going to start a little bit with why this so important to me personally, um, I started in clinic and when I got into my clinical practice, I realized that when one person came in with a wrist problem, that I would fix the wrist and then they refer.

[00:01:12] Refer a whole bunch of people to help for me to help them with their wrists. And I realized that they didn't know that I could actually help backs too, because their experience with me as a doctor meant that I could only fix their wrists. And another thing is that other people would come in with different conditions, such as headaches, migraines, back pain, neck pain.

[00:01:33] And so I realized that my education to each and individual patient, is not even scratching the surface of what I know and what I can help people with or deliver to them in order to change their health and the health of their families for the rest of their lives. Um, I got started in this a long time ago.

[00:01:53] I started doing a whole bunch of research. Um, we had, uh, my parents and I. And my family had a large farm where we had 50 horses and people would come to me to ask me about what was going wrong with the horses, because what I would do is I go back and I do whole bunch of research. I'd look in books, I'd get all the horse books out.

[00:02:14] I'd look at encyclopedias, anything that I possibly could. Um, and when Google came by, I started looking at Google to see how I can help horses. And then that transferred into, um, my practice. And I started picking up all this knowledge about health and wellness. And to this day, I still consider myself a professional student because I love, love, love learning, and I love learning so that I can actually deliver this information to my family and the people I love first.

[00:02:43] And then to every single person that comes into contact me,  contact with me second. So. Uh, what I wanted to do is I wanted to bring this challenge to you, and we're going to do a series each day. Today is day number one of our health help at home challenge without diet. And exercise. So guys, congratulations, because this is day number one, and I'm hoping to aim for about 30 days with this.

[00:03:14] And we are going to start with something that's really near and dear to my heart and is very important because I have experienced this personally, and I know how life-changing this can be. So I'm going to talk about pillows today and why getting the right pillow is super important. And I know that sounds kind of like.

[00:03:33] Weird and lame and not right. But a lot of people don't know that the height of a pillow is important and height really, really does matter. Um, now when I was in chiropractic college, I had this down pillow that I carried with me everywhere and I'd scrunch it together, stick it under my arm, stick it in the.

[00:03:54] Um, in the base at the base of my neck and I would work to get this pillow into the right position so that I could fall asleep. And I struggled with this for a very, very long time. And when I was at chiropractic college, I saw that, um, you know, chiropractic, they promote pillows big time. And so I decided to try my first chiropractic pillow. When,

[00:04:15] I tried the pillow for the first time. It took me six months to get used to how hard and firm it was. And, um, but to this day I would never do anything different. And I realized at that point that even though everybody seems to, they want a big cushy pillow, they want a pillow that's going to work with them.

[00:04:39] And we oftentimes just grab it. Pillows, Willy nilly off the shelf. And we don't take the time to discover why it is. We need the pillow that we need. And why is it that we're not comfortable or we have neck problems. And because this is January, I find that. Um, I'm from a normal Northern climate. And a lot of times the food has to come from really far away.

[00:05:05] And so we lose B vitamins in the nutrition that we're getting into our body because it's not, you know, you're not going out to your garden and picking fresh food. And because we lose B vitamins, our neck gets weaker. And so come January, I get this rush of neck pain and problems within my clinic. And I really wanted to address this issue because the majority of the time it comes from pillows.

[00:05:28] And I want to explain why. So if you were to put your head. To the side to your right. So putting your right ear to your right shoulder for an entire eight hours, you are not going to be able to straighten your head up. And if people are on this podcast and we're alive in the seventies and eighties, there used to be these massive megaphones for receptionists where the receptionist would place the phone on the shoulder.

[00:05:56] And slightly tip their head in order to hear and talk to patients. Well, we don't need that now. Cause they're, uh, headsets have come out in a lot of other, uh, advancements in our technology and, but the same idea and the same problem still exists. That if you have a pillow that you're sleeping with every night and you are in the position where that your neck.

[00:06:19] And your muscles are over contracted on one side and stretched on another. Then you're going to create a problem for yourself in your sleep at night. So I talk to patients about the height of the pillow and the pile of the pillow and what that means. So a pile of a pillow is when you squish the pillow together, as much as you can, that's the height that the pillow is going to support your neck.

[00:06:44] When you have your neck. On it. And that's called the pile of the pillow. Now pillows come in all shapes and sizes, and I'm not sure if you guys are completely aware of that. Oftentimes when we think of a pillow, we think of the ones that we get in a hotel room, which are really, really fluffy in the center.

[00:07:00] Um, but when you look at actual chiropractic pillows that are built and structured for the neck itself, Um, you don't have that big fluffy center. What they do is they often take a lot of the center out, um, so that your head isn't tipped or pushed upward so that you're not leaning your head towards one shoulder, like a receptionist would do in the seventies or eighties.

[00:07:24] So what you want to do. To help herself at home is to make sure you have the right height of the pillow and who teaches this stuff. Um, if I could go back to my kindergarten days or if I could get into kindergarten and teach all this stuff, I would probably be teaching kids how to look for the right pillow.

[00:07:42] What that means and how that can help them for the rest of their life, especially because we are people that don't move enough. And so we don't get up in the morning and stretch your neck from side to side. So you want to be able to get up in the morning and not have a kink in your neck. Um, and you don't want to have pain for your entire day.

[00:08:02] So what this means is that. When you go home and lie down right now, or tonight, um, you lie down and you check your neck muscles. So, um, you go from the very base of the ear to the base of your shoulder and you actually want to check for any tension. So a tight muscle will feel really hard. Um, like. Um, like a pencil eraser now a loose muscle is nice and squishy.

[00:08:32] Uh, it feels like really, really soft meat, um, like raw, soft meat. And, um, and you're want to look for that tension. So check both sides because it does does matter again. If one side is not equal to the other and has more tension on one side, then you are going to wake up in the morning with a very. Very stiff and sore neck.

[00:08:55] And I want to prevent that for every single person, because that's a communication lines for your brain, that your brain communicates to the body through the neck musculature. And if you get an abnormal position, it can cause like it cause. Sometimes misfiring or miscommunication, um, down the branch of whatever nerve you might be pinching or compressing by the way we're sleeping.

[00:09:19] And so we certainly don't want to do that. We want to maximize our potential for the next day, by setting ourselves up in a good sleeping posture at night. Um, so basically, um, I want every single person to compress pillows, check to see the pile of the pillow, and you want to check different Heights. So some pills compress from anywhere between a quarter of an inch to three inches.

[00:09:48] And that's a big discrepancy in a lot of times. Um, the majority of people that I run into my clinic usually need about an inch to maybe two inches. If you're looking at kids, maybe an inch to, uh, or, or a quarter inch to half inch, uh, which is really typical for that kind of population. So check your pillows, check your neck out and see what the difference is when you put your head on different pillows.

[0

Have you been wholly responsible for an animals or other human’s life? I got the call at work. The one telling me that I had to remove my dead horse off of our driveway because my parents weren’t around and that there were 30 kids going to be tramping through our yard in two hours. So, with tears streaming down my face…I got the job done but swore that I wouldn’t feel helpless again. I would do what it took to care for and learn horse health. My horse had died from the West Nile virus before anyone knew what that was and I poured myself into any and all books about horses and when I went to chiropractic college, I took that same drive and passion into my profession. But here is where our health industry falls short. We focus on disease not dis-ease or longevity and I soon learned that we have very little practical advice to help your average person at home. We have lost a lot of our home remedy knowledge to time. So, with every seminar I took I began the journey of discovery. The one that has helped me move from what I know into what we can do to change our health of our bodies immediately. This has been a daunting task but not impossible. I began very early into practice to compile tricks and tips and give them to my patients to transform their live immediately.  

With this podcast I am saying…never again. Never again should we focus on just dis-ease. Never again should we as a profession lose what we know from experience. From living in the trenches of practice. We need a place to change the face of our profession and bring into everyone’s home so that they can benefit from being long life focused. 

I don’t want anyone dying from unknown causes. I want them living with quality and quantity of life. Armed with tools to maximize their future by changing their health today. If you just want to help your family in small ways or if you want the tools to bring your practice to the next level. This podcast is for you. For each listener, I want you to be the one in the old age home skipping like a teenager down the hallway with all your mental faculties. And I want you doing this at 108. One year longer than my great Grandmother was on this earth. Lets together change the face of our health industry. 

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#Chiropractor #Doctor #PortElgin #SaugeenShores #Southampton #Health #Wellness #Biohacks #CornerChiropracticAndLaserClinic #CornrChiro #DrKristaRyan #MissDoctorMom #VitalityMatrix #KristaRyan #DoctorKrista

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#Chiropractor #Doctor #PortElgin #SaugeenShores #Southampton #Health #Wellness #Biohacks #CornerChiropracticAndLaserClinic #CornrChiro #DrKristaRyan #MissDoctorMom #VitalityMatrix #KristaRyan #DoctorKrista

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