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Monthly Archives: November 2017

  • 6 Ways to Fight Cold Weather Joint Pain

    Posted on November 27, 2017 by Core Products

    By Brian Acton

    jointpainCold weather can be a real drag for people with joint pain and/or arthritis, as cooler temperatures have long been associated with increased pain. Several studies have confirmed this phenomenon, although there is no scientific consensus on why it occurs.

    One prevailing theory is that a sudden change in barometric pressure can cause tendons, muscles, and bones to expand or contract. Another theory suggests that in colder weather, the areas surrounding joints receive less blood flow.

    No matter the cause, there are things you can do to fight the effects of cold weather on your joints. Here are six:

    1. Keep Moving

    During winter, many people are less likely to get exercise due to cold weather. But regular activity is important to fight off joint pain in the long run. A lack of exercise can weaken the muscles surrounding your joints, resulting in greater pain.

    It is crucial to keep moving in the winter. If it’s too cold outside, you can always find a way to exercise indoors. The key is not to turn into a couch potato as you wait for spring.

    1. Dress for the Weather

    Warm clothing can help to guard your body and joints from cold weather. Gloves, scarves, a warm coat, and long johns can help you stay warm and fight off joint pain. It can also help to put on several layers whenever you venture outside, and simply remove one or two when you get indoors.

    1. Apply Heat

    If your joint pain is exacerbated by cold weather, applying heat is a temporary solution. You can apply heat to your joints in many different ways: taking a warm bath, visiting an indoor heated pool, or applying heated hot and cold packs to the affected area.

    1. Get Your Vitamin D

    Some studies have shown a correlation between a Vitamin D deficiency and increased pain sensitivity, particularly among those with osteoarthritis in the knee. In winter, you may be getting less exposure to sunlight, the primary natural supplier of Vitamin D. If you aren’t spending much time outside, you can take Vitamin D supplements to get your recommended daily dose.

    1. Guard Against Injury

    Winter weather comes with an increased risk of injury. Icy walkways and driveways could cause a fall. Shoveling snow can lead to overexertion, and branches loaded with ice can become an overhead threat. Be vigilant against increased winter risks. Pick shoes with good treads, treat your icy walkways, look out for icy branches, and avoid overworking yourself as you shovel snow.

    1. Get a Massage

    Massages can help relieve arthritis pain, especially when the pain is coming from muscles surrounding your joints. Regular massages have been shown to reduce arthritis related pain and stiffness. Treating yourself to a regular massage appointment could be just what you need to get through the winter.

    Sources:

    http://blog.arthritis.org/living-with-arthritis/weather-arthritis-pain/
    https://www.ncbi.nlm.nih.gov/pubmed/26399462
    https://www.self.com/story/why-joints-hurt-more-cold-winter-weather
    https://www.spine-health.com/blog/relationship-between-chronic-pain-and-inactivity-disuse-syndrome
    https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/


    This post was posted in Education

  • 8 Tips to Avoid Overeating At Holiday Meals

    Posted on November 20, 2017 by Core Products

    By Brian Acton

    foodThe holidays are frequently a time of excess, especially when it comes to meals with friends and family. When there’s an abundance of lovingly prepared food available, it’s easy to overeat.

    But overeating can be very unhealthy, and also lead to guilt if you’re particularly conscious of your diet. Luckily, there are ways to partake without pigging out. Here are eight tips to avoid overeating at holiday meals.

    1. Don’t Skip Breakfast

    One popular strategy is to skip breakfast or lunch when you’re eating a big meal later, forgoing some calories. But this can backfire in several ways. First, you’re essentially giving yourself permission to overeat ahead of time. Second, by the time you do eat you’ll feel famished and wind up eating too much. And third, if your blood sugar drops too low, you’ll end up craving sugar (hello, pumpkin pie!).

    1. Don’t Fill Up on Appetizers

    Many holiday parties feature appetizers to tide you over until the main event. But snacks are addictive, and it’s hard to stop diving in once you start. Even if you fill up on appetizers, you’re still likely to eat a main course and dessert, which can lead to overeating and regret. So try to avoid, or limit, the snacks you eat before the main course.

    1. Balance Your Sides

    You should balance your side dishes, choosing both healthy and indulgent options. Instead of loading up on potatoes and getting a smidge of salad, try to stick to equal portions. Healthy side dishes, such as fruits and vegetables, provide balance to everything else on your plate.

    1. Eat Slowly

    Whenever you eat a rich, decadent holiday meal, you should give your brain time to catch up to your stomach. It can take up to 20 minutes for your brain to send the signal that you’re full. That’s enough time to finish your plate and go back for seconds, and before you know it you’ll feel bloated and overstuffed. Make sure to pace yourself as you eat, savoring the food as you go. This will give your brain enough time to tell you when you’ve had enough.

    1. Drink Water

    Water can help with digestion and nutrient absorption. It can also help you avoid overeating. When you take breaks between bites to hydrate yourself, you will eat slower and fill up faster.

    1. Pick One Dessert

    Sure, all those desserts look tempting, but you don’t need to sample every single one. Pick the dessert that looks most tantalizing, and get yourself one serving.

    1. Go Easy on the Liquid Calories

    Sodas, beer, wine, and cocktails are packed with calories and/or sugar. It’s a party, so feel free to partake in a beverage, but don’t overdo it.

    1. Get Some Exercise

    Even if you do overindulge yourself, exercise can help you undo some of the damage. Find time to fit exercise in before or after your holiday meal. You’ll burn off some calories and reduce any guilt you feel after overeating. You might want to check for any local community events, such as Thanksgiving Turkey Trots, that will help you burn off your meal with friends and neighbors. 

    Sources

    https://foodandhealth.com/side-dishes-balanced-eating/
    https://www.huffingtonpost.com/entry/skipping-meals-before thanksgiving_us_5835d993e4b01ba68ac3e679
    https://www.webmd.com/diet/obesity/features/slow-down-you-eat-too-fast#1


    This post was posted in Education

  • 7 Simple Ways to Provide Relief to Your Foot Pain

    Posted on November 17, 2017 by Core Products

    By Brian Acton

    footpainFoot pain can make it difficult for you to get around or unwind at the end of a long day. In some cases (such as injury), the cause of pain is obvious, while other times there’s no clear culprit. Either way, there are many simple, inexpensive methods to provide relief.

    Here are seven simple ways to relieve your foot pain.

    1. Rest Your Feet

    Giving your feet a short break can provide long-lasting relief. Whether you’re suffering from injury or just sore from standing and walking all day, resting gives your feet a chance to recover. Every day, you should find some time to sit down, elevate your feet, and let them rest (at least for a little while).

    1. Take a Footbath

    Soaking your feet in a warm footbath can provide relief and relaxation at home. Footbaths are soothing and can soften or stretch sore muscles. Many footbaths on the market today even contain massagers, so you can get a foot rub as you soak your feet. And although there’s no scientific consensus on this method, adding Epsom salts is a traditional home remedy that is believed to heal foot and skin infections and reduce inflammation.

    1. Use Hot and Cold Packs

    If your foot has fallen victim to strains, sprains, or other injuries, you can use hot and cold therapy to apply heat or cold temperatures to relieve the resulting pain. Cold therapy can be used on injuries to reduce swelling and inflammation. Heat can be used to limber up tight or sore muscles. Hot and cold packs are affordable, easy to use, and can be popped in the freezer or microwave at home.

    1. Wear Heel Lifts

    When you need daytime relief, heel lifts can help. Slip these inserts into your shoe to relieve foot pain resulting from heel spurs, plantar fasciitis, or Achilles tendinitis. Heel lifts also absorb impact as you walk, reducing the stress on the body caused by walking.

    1. Get a Foot Massage

    A professional foot massage can be extremely relaxing, but you have options if you that sounds like an unnecessary expense. You can use a foot roller to stretch and massage your sore feet. The Swede-O Plantar F3 Foot Roller is especially helpful for plantar fasciitis, and can even be heated or frozen to provide hot or cold therapy.

    1. Stretch Your Feet

    Stretching your toes and calves can help to keep your feet limber, and are the perfect start to your morning. Stretches promote flexibility and strengthen the muscles that support your feet.

    1. Use OTC Medication

    Ibuprofen, naproxen, and other over the counter anti-inflammatory aids can help manage pain and reduce inflammation.

    Conclusion

    These simple, inexpensive remedies can provide relief to fleeting or chronic foot pain. But if you’re experiencing serious, recurring pain, you should consult your doctor. Depending on the nature of your injury, your doctor may recommend some of these methods in combination with physical therapy, medication, or other treatments.

    Sources:
    https://www.livestrong.com/article/101291-benefits-soaking-feet-epsom-salt/


    This post was posted in Education

  • Six Ways to Observe National Diabetes Month

    Posted on November 9, 2017 by Core Products

    By Brian Acton

    postNovember is National Diabetes Month, a time of year to call attention to diabetes and the affect it has on millions of lives. As of 2015, over 30 million Americans lived with diabetes and it was the 7th leading cause of death in the United States.

    Whether you have diabetes or not, you can do your part by spreading awareness, leading a healthy lifestyle, and providing support to your community.

    Here are six ways to observe National Diabetes Month.

    1. Educate Yourself

    If you already have diabetes, you may be familiar with the immediate impacts to your health and lifestyle. But did you know that 1.5 million Americans are diagnosed with diabetes annually? Or that over 84 million Americans currently have prediabetes, which is characterized by an above average blood glucose levels and a higher risk of developing diabetes?

    If you don’t have diabetes, you may not know how the condition works at all, or that there are multiple types.

    Either way, you can educate yourself using the wealth of resources provided online by organizations like the American Diabetes Association. The better you understand diabetes, the more you can do to prevent or manage it.

    1. Look for Community Programs

    Many health organizations and community centers offer programs to help local citizens manage their diabetes or take steps to prevent it. Look for local programs in your area; they may provide useful resources or give you a chance to serve your community.

    1. Prevent or Manage Diabetes

    Certain habits make it less likely that you’ll develop diabetes. A healthy diet, consistent exercise, and regular doctor visits can all help you avoid developing diabetes later. Find out how you can avoid diabetes and come up with a plan that fits your lifestyle.

    If you already have diabetes, your doctor should have given you information or resources on how to manage it. It’s important to follow this advice. You may need to follow a prescribed diet, get regular exercise, monitor your blood glucose levels, and use insulin or other medication.

    1. Find a Local Education Program

    Local education programs provide community members with a diabetes educator, who can help you develop your diabetes management plan. To find a local educator, check out the American Association of Diabetes Educators’ database.

    1. Reach Out to Someone

    If you have a friend, loved one, or neighbor with diabetes, now could be the right time to reach out to them and lend support. Of course, you should be tactful; not everyone wishes to openly discuss their medical conditions. But if you know that someone is struggling to maintain a healthy diet or get exercise, you can encourage them by offering to participate in the same activity.

    If you have diabetes yourself, it may be helpful to share your experiences and tips with others.

    1. Spread Awareness

    You can spread awareness of diabetes in person or on social media. Educational resources can help people with diabetes manage their lifestyle, improve existing community programs, and help health care professionals serve their patients. The National Institute of Diabetes and Digestive and Kidney Diseases has a great list of resources to share with your local or online communities. 

    Sources
    https://www.diabeteseducator.org/patients/find-a-diabetes-educator
    http://www.diabetes.org/diabetes-basics/statistics/?referrer=https://www.google.com/
    https://www.niddk.nih.gov/health-information/communication-programs/ndep/health-professionals/guiding-principles-care-people-risk-diabetes
    https://www.niddk.nih.gov/health-information/communication-programs/ndep/partner-community-organization-information/national-diabetes-month/promote
    https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes/50-ways


    This post was posted in Education

  • 12 Things to Try When You Have Trouble Falling or Staying Asleep

    Posted on November 1, 2017 by Core Products

    By Brian Acton

    troublessleepingIf you frequently have trouble falling or staying asleep, you know a restless night can be particularly frustrating. A lack of quality sleep can also cause exhaustion, irritability, stress, and other mental and physical issues.

    Many factors could be contributing to your problem, so troubleshooting is important. Here are twelve things to try when you can’t sleep.

    1. Wind Down Before Bed

    Your body needs time to unwind before bed. You could begin a relaxing routine - such as reading, listening to soft music, or taking a bath - an hour before bedtime every night. Eventually, your body may begin to associate these activities with sleep, helping you drift off quickly.

    1. Disconnect from Screens

    The light produced by screens has been shown to reduce the production of melatonin, which regulates your sleep. Gadgets also keep your mind alert and late night notifications can wake you up.

    Avoid television, mobile devices, and other light-producing gadgets before bed.

    1. Don’t Force It

    The more you concentrate on your inability to fall asleep, the more difficult it can become. Lying in bed awake can lead to frustration and cause you to associate your bed with wakefulness. If you can’t fall asleep, don’t force the issue - get up and do something relaxing for a bit.

    1. Maintain a Schedule

    When you go to bed and wake up at the same time every day, your body will develop a natural sleep rhythm. The quality of your sleep can also improve. Try to go to bed at the same time every night and resist the urge to hit the snooze button in the morning.

    1. Avoid Caffeine

    Caffeine’s effects can last up to six hours, making it harder to fall asleep. Don’t consume caffeine within six hours of bedtime.

    1. Avoid Alcohol

    While it may help you fall asleep initially, alcohol can affect your sleep quality and cause you to wake up throughout the night. If you want a good night’s sleep, lay off the booze.

    1. Block Outside Light

    If your bedroom lets in too much outside light, you might want to invest in some blackout curtains.

    1. Exercise

    Physical activity reduces stress and tires you out, making it easier to fall asleep. It can also improve the quality and duration of your sleep. Establishing a consistent exercise routine can also convey a number of other health benefits.

    Do try to avoid exercising right before bed, as it can lead to overstimulation when you should be winding down for the night.

    1. Stretch

    Stretching can help limber you up and relax you to the point of drowsiness. Consider adding a stretching routine to your nighttime ritual.

    1. White Noise

    If nighttime noises or dead silence keeps you awake, the white noise provided by a sound machine or fan may help.  However, keep in mind that you can easily develop a reliance on white noise to fall asleep.

    1. Check Your Bedding

    Does your pillow provide the right amount of support? Is your mattress too firm or too soft? Are your bed sheets too heavy or warm?

    Make sure to analyze your sleeping situation. Your issues could be stemming from one source of discomfort.

    1. See a Doctor

    If your problems persist, it may be time to see a doctor. Some medical conditions, including sleep apnea and chronic insomnia, may require medical treatment.

    Sources:

    https://www.positivehealthwellness.com/pain-relief/the-step-by-step-guide-to-falling-asleep-that-actually-works/
    https://sleep.org/articles/design-perfect-bedtime-routine/
    https://sleep.org/articles/exercise-affects-sleep/


    This post was posted in Education

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