Our Council Bluffs Clinic is Moving

As many of you know, we have been looking for a new location for our Council Bluffs clinic for quite some time. We’re thrilled to announce that we have finally found the perfect spot! Starting next month, our Council Bluffs clinic will be moving to 15 State Street, next to In Motion Gymnastics & Entertainment off E. Broadway, Downtown.

We’re excited about the move, as it will allow us to bring even more services to our patients. In addition to our current offerings, we will have more space for functional movement and rehab-based treatments as well as new modalities like Bemer Therapy, Ionic Foot Bath and more. (Stay tuned for details.)

We’re currently accepting patients at our new location while we continue transitioning into the space, but we plan to have everything officially set up by early July. Stay tuned for details on an open house coming later this year.

Please use our online scheduling tool to book an appointment, or call 712-249-8231 for more information.

Ionic Foot Bath: What Is It and How Does It Work?

We’re honored to be one of the only providers in the region to offer the Ionic Foot Bath, a foot soak treatment that helps restore the body’s balance and energy levels by detoxifying or eliminating harmful toxins and pollutants.

What are the benefits of an ionic foot bath?

Ionic foot baths offer several benefits, including:

  • Improving lymph circulation, similar to a Swedish massage
  • Relieving migraines and headaches
  • Improving skin conditions
  • Increasing natural energy levels
  • Improving sleep quality and relaxation
  • Strengthening immune system function to help fight off viruses
  • Relieving muscle/joint pain and swelling

How does an ionic foot detox work?

An ionic foot bath combines water, salt and a small electrical current to produce charged ionic energy that helps promote detoxification. During the 30-minute session, the water in the bath changes color. This change in color is caused by the oxidation of the metal plates in the bath reacting with solutes in the water as toxins release from the body. Over the next 24-48 hours, toxins continue to flush out of the body naturally through the lymphatic system (network of tissues and organs that help rid the body of toxins) and excretory system (part of the body that performs excretion or discharges waste).

What do the colors in an ionic foot bath mean?

Each person’s foot bath looks a little different. Some baths are really thick and full of multiple colors, while others are thinner and not very colorful. Patients who do regular sessions may notice that their foot baths become less murky as time goes on and they begin to feel better.

Depending on your specific condition(s) and environmental exposures, you may observe the following during your session:

  • Yellow-green: Indicates detoxification of the kidneys, bladder, urinary tract and/or female prostate area; may be an indication of gynecological or prostate disorders.
  • Orange: Indicates detoxification of the joints or arteries; may be an indication of arthritis, gout, neuropathy or pleurisy (inflammation of the tissues that line the lungs and chest cavity).
  • Brown: Indicates detoxification of the liver, lungs, tobacco or cellular debris; often seen in patients who smoke or have been exposed to heavy second-hand smoke or another air pollutant.
  • Dark green or black: Indicates detoxification of the gallbladder or liver; may be associated with gallstones, acid reflux, a weak immune system or nausea.
  • Red flecks: Typically a sign of blood clot material; may also be associated with arterial blockage, bruising, hypertension or cold hands/feet.
  • White foam: Indicates detoxification of the lymphatic system or lymph nodes; may be an indication of a menstrual disorder, tender lymph nodes or clogged skin caused by an allergy.
  • Black flecks: Indicates detoxification of heavy metals; other symptoms of toxicity may include chronic fatigue or memory problems.

Who is a good candidate for an ionic foot bath?

Nearly everyone, except for those with open sores or an infection on their feet, can benefit from an ionic foot bath. The body is built to detoxify on its own. However, we are constantly bombarded by toxins, which can place added stress on the body, causing pain and dysfunction. An ionic foot bath is a safe and effective way to assist the body in detoxifying these stressors.

How long does a foot bath take?

This treatment lasts approximately 30 minutes and can be offered in conjunction with other treatments or on its own.

Please use our online scheduling tool to book an appointment, or call 712-249-8231 for more information.

What To Know Before Going Keto

The ketogenic (or “Keto”) diet has been creating a lot of buzz recently, and for good reason. The low-carb diet offers several health benefits, but there still seems to be some confusion around what it entails. Over the last two years, my wife and I have implemented a more ketogenic lifestyle. Below, I discuss several benefits as well as what you can expect before committing.

Diet vs. Lifestyle Choices

First, I want to start out by acknowledging the difference between a diet and a lifestyle. A diet is temporary. Once an individual achieves his or her desired goal, the person tends to go back to his or her normal way of eating. Lifestyle choices involve more manageable, longterm habits that include other things like physical activity. For this reason, I recommend focusing on implementing a healthy lifestyle over a diet.

Benefits of a Ketogenic Lifestyle

A ketogenic lifestyle offers several benefits, including:

  • Decreasing appetite
  • Lowering blood sugar/insulin levels
  • Shifting the body’s metabolism toward a more fat burning (ketosis) state
  • Cleaning out damaged cells
  • Supporting a healthy brain and cognitive development
  • Increasing cellular energy

What to Expect

If you’re thinking of trying keto yourself, it’s important to know what you’re up against. Here are a few things to consider before getting started:

Increased Fat

If you’re like most Americans, you probably think fat is bad for you. But that’s not necessarily true. In addition to making food taste good, fat plays an important role in a healthy, balanced diet. At nine calories per gram, fat is the most calorie-dense of the macronutrients, making it crucial for energy storage. It’s also key to the ketogenic diet, which focuses on high fat and low carbohydrates.

Carbohydrate Restriction

The goal of the ketogenic diet is to enter ketosis or a state where the body burns fat for fuel rather than carbs. Doing so requires limiting carbohydrate and protein consumption to 20 to 30 percent of calories, while increasing calories from fat to 70 to 80 percent. Typically, this involves cutting out legumes, fruits, starchy vegetables and processed sugar.

Ketosis

When your body doesn’t have enough carbohydrates to burn for energy, it turns to fat, a process known as ketosis. For most healthy people who don’t have diabetes and aren’t pregnant, ketosis usually kicks in after three or four days.

Fasting

You can also start ketosis by fasting. The process stimulates cellular cleanup, restores metabolic balance, triggers longevity pathways and stimulates brain cell growth and connectivity, according to Marisa Moon, Intermittent Fasting (IF) Instructor and Certified Primal Health Coach. Many experts also suggest that intermittent fasting is similar to how our ancestors ate and she explains why it’s a good idea to incorporate the practice into our lives.

The Keto “Flu

Our bodies prefers to get their energy from carbohydrates, so it can be natural to feel a little lethargic when you start removing them from your diet. Typically, the feeling will go away within about a week. Consider adjusting your diet gradually (decreasing carb intake while upping fat) to make the transition smoother.

While keto may be trendy, it requires lifestyle changes that aren’t for everyone. Do your research, experiment and see what works best for you, and consider reaching out to an expert for help getting started.

In addition to traditional chiropractic techniques, Dr. Wiechmann specializes in nutritional counseling. Together, him and his wife are passionate about helping people life healthier lives. To learn more or to schedule an appointment, call 712-249-8231.

Seven Tips to Manage Stress

person grabbing faceElections are stressful — and this one particularly so. It’s hard not to feel overwhelmed, helpless and anxious when it feels like the fate of our country is so precarious.

Fortunately, there are steps you can take to minimize conflict and take care of yourself.

  1. Seek chiropractic careChiropractic services, such as adjustments or manipulation, trigger point dry needling and soft tissue therapy, can help release muscle tension, soothe irritated spinal nerves and improve blood circulation — changes that can often alert the brain to switch off the fight-or-flight response and help your body relax.
  2. Schedule a massage – Regular massages can rebalance your hormones and release muscle tension caused by stress. Research also shows that it can lower your heart rate and blood pressure, as well as increase the production of “feel good” endorphins, serotonin and dopamine.
  3. Make time for fitness – Your body can fight off stress better when it’s physically fit. Consider going for a walk, lifting weights or swimming for at least 30 minutes most days per week to stay active and keep your body in shape.
  4. Practice relaxation techniques – Yoga, meditation and Tai Chi are great relaxation techniques for managing stress. Practicing these methods for even a few minutes each day can provide a sense of overall calmness as well as ease anxiety.
  5. Get adequate rest – In addition to regular exercise, your body needs proper time to recover. Give your body the rest it needs by taking breaks when necessary and getting at least 7-9 hours of sleep (more for children and teens) each night.
  6. Eat a balanced diet– Chronic stress can make you more susceptible to viral illnesses, GI issues and infections. Consuming processed food and beverages, like chips, soda and candy, actually increases the volume of stress on your body and contributes to other health issues. Consider reaching for nutrient-dense foods that promote good gut bacteria, such as prebiotics and probiotics. Fruits and vegetables with inulin, like asparagus, bananas, garlic and onions, contain prebiotics. Fermented foods, like kefir, kimchi, kombucha, sauerkraut and yogurt are great sources of probiotics.
  7. Avoid drugs and alcohol – If you typically reach for a cigarette or a glass of wine when you’re stressed, consider a new vice. Drugs, alcohol and tobacco can stress your body out even more and often lead to serious health issues like heart disease, liver disease, respiratory diseases and GI problems.

While it’s impossible to completely eliminate all stress from your life, the strategies above can help you manage your symptoms. Prioritizing self-care first can help you cope with what comes next. And remember, there’s nothing wrong with asking for help. For more information or to schedule an appointment, call 712-249-8231.

Benefits of Chiropractic Care During Pregnancy

One of the most important times to receive chiropractic care is during pregnancy. As your body changes to accommodate your growing baby, your center of gravity shifts and so does your spine. This can cause a ripple effect, stressing your musculoskeletal and nervous systems, which can cause pain and discomfort.

Fortunately, chiropractic care offers several benefits, including:

  1. Relieving low back pain and pelvic pain

Studies show that more than 75 percent of pregnant women experience pregnancy-related low back pain, pelvic pain or a combination of the two. Chiropractic care is a safe, effective and drug-free way to manage these and other musculoskeletal symptoms during pregnancy. Adjustments can help correct posture and spinal curvature to keep back pain, hip pain and pelvic pain at bay.

2. Reducing morning sickness

Nausea, or morning sickness, is one of the most common pregnancy symptoms, and it can be highly uncomfortable. Chiropractic care can help reduce nausea and vomiting by realigning the spine and improving nervous system function. If you suspect your nausea is being triggered by heartburn or constipation, chiropractic care can also help improve digestive issues to settle your stomach.

3. Optimizing baby positioning

Chiropractic care during pregnancy can help you maintain healthy pelvic balance, so your baby has enough room to freely move head-first into the correct delivery position. During your eighth month of pregnancy, consider making regular chiropractic adjustments a priority to avoid breech presentation and optimize positioning.

4. Improving labor and delivery

Women who want to experience natural childbirth without the use of medications can benefit from chiropractic care during pregnancy to help simplify and improve the birthing experience. Getting regular chiropractic adjustments can help ensure the pelvis, spine and hips are properly aligned for a faster labor and easier delivery.

5. Controlling edema (swelling)

Edema, or water retention, is an all-too-common side effect during pregnancy. In fact, research shows that nearly half of pregnant women will experience this condition, with edema usually occurring in the fingers, face, back, feet and ankles. Chiropractic care can help flush water from the body through a series of spinal adjustments, manipulations and massage techniques.

Even if you’ve gone through most of your pregnancy without seeing a chiropractor, it’s not too late. Perhaps you felt great for eight months but your baby still hasn’t flipped into the proper head-down position and your due date is rapidly approaching. Or, maybe you simply need a little relief during the final home stretch. Rather than toughing it out and waiting until your baby is born, consider adding regular chiropractic care into your routine to get the relief you need.

Please use our online scheduling tool to book an appointment, or call 712-249-8231 for more information.

What to Expect During Your Chiropractic Visit If You’re Pregnant

In many ways, chiropractic care during pregnancy looks a lot like the chiropractic care you receive when you’re not expecting. ç

  1. If you’re new to our practice, you’ll be asked to fill out patient forms about your medical history, your due date and any specific concerns you’d like to address, such as sciatica or low back pain. This is also a good time to review your insurance benefits to see what’s covered.
  2. We’ll conduct a physical assessment to gauge your overall mobility, identify areas of misalignment or dysfunction and create a customized treatment plan.
  3. Depending on your condition, we may recommend a variety of treatments, including chiropractic adjustments, trigger point dry needling or soft tissue therapy. If you’re receiving an adjustment, we’ll have you get comfortable face down on a special maternity cushion and then we will provide gentle adjustments. (The health and safety of you and your baby are of the utmost importance, and it’s not necessary to use a great amount of force to achieve positive results.)
  4. After your adjustment, we’ll assess your condition and see how you are feeling. We’ll also encourage you to drink plenty of water to support healthy levels of hydration and give your body the fuel it needs to heal.

How often should expectant mothers receive chiropractic care?

In our office, we see women regularly from preconception through the postpartum period. For those without pain or other symptoms, we recommend coming in twice a month. However, if an expectant mother is experiencing chronic neck/back pain, headaches, digestive issues, sciatica, carpal tunnel or other pregnancy-related symptoms, she may need more frequent adjustments to help alleviate stress from her nervous system.

When is chiropractic care not recommended, and why?

Chiropractic care is generally a safe, effective practice during pregnancy. However, it is not recommended if you are having symptoms of preterm labor. In those cases, it is important to contact your birth provider for the best course of action.

If you’re experiencing chronic pain or discomfort, or you simply want help optimizing baby’s positioning before delivery, contact us or use our online scheduling tool to book an appointment. Or, check out our blog post to learn more about the benefits of chiropractic care for pregnant women.

Caring for Your Body When You’re Stressed

Picture of man with hands over his faceIf the outbreak of Coronavirus Disease 2019 (COVID-19) has you stressed, you’re not alone. Fear and anxiety about a disease can be overwhelming, causing strong emotions in adults and children. Below, we discuss the effects of stress and provide tips for caring for your body during stressful situations.

The Effects of Stress ON the body

Stress hormones trigger your body’s fight-or-flight response, which can help you cope with potentially serious situations by increasing your heart rate and readying your muscles to respond. However, when stress levels are elevated for prolonged periods of time, it can take a serious toll on your health. Symptoms of stress include:

  • Irritability and anxiety – Your central nervous system (CNS) is in charge of your fight-or-flight response. In most cases, the hypothalamus (the part of the brain that controls the stress hormones that rev up your response in an emergency) tells all systems to return to normal when the perceived fear is gone. However, if the stressor doesn’t go away or the CNS doesn’t work properly, the prolonged fight-or-flight response can lead to irritability or anxiety.
  • Respiratory and cardiovascular issues – Stress can cause you to breathe faster in an effort to quickly distribute more oxygen-rich blood to your body. This response helps protect your body in an emergency by preparing you to react, but it can make it harder to breathe and causes your blood pressure to rise, which in turn, can increase the risk of having a stroke or heart attack.
  • Tight muscles, aches and pains – When you’re stressed, your muscles tense up to protect your body from injury. They tend to release again once you relax, but if you’re constantly under stress, your muscles may not get the chance to relax. Chronically tight muscles can cause neck painback pain, shoulder pain and headaches.
  • Headaches – During stressful events, certain chemicals in the brain are released to combat the situation (known as the fight-or-flight response). The release of these chemicals can cause vascular changes that can lead to tension headaches and migraines. Repressed or bottled up emotions surrounding stress, such as anxiety, worry, excitement and fatigue, can also increase muscle tension and make migraines worse.
  • Weak immune systems – People under chronic stress are typically more susceptible to viral illnesses like the flu and the common cold, as well as other infections due to high levels of cortisol (stress hormones). Stress can also increase the time it takes to recover from an illness or injury.
  • Gastrointestinal (GI) issues  – Stress can wreck havoc on your gut and digestive system, leading to short-term issues like loss of appetite, overeating, constipation, diarrhea, indigestion and upset stomachs. Chronic stress (over prolonged periods) can also lead to more serious issues like irritable bowel syndrome, Crohn’s disease, colitis and other GI disorders.

Tips for Managing Stress

Fortunately, there are several steps you can take to manage stress and lead a healthier life.

  • Chiropractic careChiropractic services, such as adjustments or manipulation, trigger point dry needling and soft tissue therapy, can help release muscle tension, soothe irritated spinal nerves and improve blood circulation—changes that can often alert the brain to switch off the fight-or-flight response and help your body relax.
  • Massage therapy – Regular massages can rebalance your hormones and release muscle tension caused by stress. Research also shows that it can lower your heart rate and blood pressure, as well as increase the production of “feel good” endorphins, serotonin and dopamine.
  • Regular exercise – Your body can fight off stress better when it’s physically fit. Consider going for a walk, lifting weights or swimming for at least 30 minutes most days per week to stay active and keep your body in shape.
  • Relaxation techniques – Yoga, meditation and Tai Chi are great relaxation techniques for managing stress. Practicing these methods for even a few minutes each day can provide a sense of overall calmness as well as ease anxiety.
  • Adequate rest – In addition to regular exercise, your body needs proper time to recover. Give your body the rest it needs by taking breaks when necessary and getting at least 7-9 hours of sleep (more for children and teens) each night.
  • Proper nutrition – As mentioned, chronic stress can make you more susceptible to viral illnesses, GI issues and infections. Consuming “junk food” actually increases the volume of stress on your body and contributes to other health issues. Consider reaching for foods that offer adequate nutrients and promote good gut bacteria, such as prebiotics and probiotics. Fruits and vegetables with inulin, like asparagus, bananas, garlic and onions, contain prebiotics. Fermented foods, like kefir, kimchi, kombucha, sauerkraut and yogurt are great sources of probiotics.
  • Avoid drugs and alcohol – If you typically reach for a cigarette or a glass of wine when you’re stressed, it’s time to rethink your coping technique. Drugs, alcohol and tobacco can stress your body out even more and often lead to more serious issues like heart disease, liver disease, respiratory diseases and GI issues.

In today’s world it’s easy to find things to stress about. While it’s impossible to completely eliminate all stress, the strategies above can help you combat some of its effects and prevent long-term damage. For more information or to schedule an appointment, call 712-249-8231.

We originally presented the above information to teachers and staff at Riverside High School as part of an in-service learning day on Feb. 19, 2020. Per request, we recapped the information on our blog. If you’re interested in having us out to your organization or place of work for a similar presentation, please contact us. We love sharing tips for helping people live healthier lives!

Tips for Preventing the Spread of Viruses

Picture of an older woman washing her hands

Many of our patients have expressed concerns about the Coronavirus (a.k.a. COVID-19). We want you to know that your health and safety is our first priority, too. We’re continually taking steps to keep our clinics safe and prevent the spread of disease, and we hope you’ll join us in doing the same.

The following tips can help:

  • Stay home if you’re not feeling well – Reported illnesses have ranged from mild symptoms to severe illness and death for confirmed COVID-19 cases, according to the Centers for Disease Control and Prevention (CDC). In some cases, symptoms may not appear for at least 2-14 days. Please call our clinic at 712-249-8231 at the first sign of a cold, cough or fever, and we’ll work with you to reschedule your appointment as needed. Additionally, if you have been around someone who is experiencing symptoms, consider limiting your contact with others for at least 2-14 days.
  • Wash hands frequently – Washing hands with soap and water is the best way to get rid of germs in most situations. If soap and water are not readily available, you can use a hand sanitizer that contains at least 60% alcohol, as recommended by the CDC. Simply check the label to determine if the product contains the required amount. (We prefer Thieves, OnGuard and EO products, which are free of many harmful ingredients typically found in traditional hand sanitizers yet still contain at least 60% alcohol.)
  • Limit physical contact with yourself and others – Avoid touching your eyes, nose or mouth as well as shaking hands or giving high fives to reduce the spread of disease. It’s also best to maintain at least 6 feet between yourself and anyone who is coughing or sneezing. If you have to cough or sneeze, cover your mouth and nose with your elbow or a tissue. Dispose of tissues and wash your hands immediately to prevent passing germs onto others.
  • Keep common areas clean and disinfected – Clean your home and work area daily using disinfectant cleaning supplies. (We prefer Seventh Generation products because they’re free of many harmful ingredients typically found in household cleaners yet still kill 99.99% of germs.)
  • Load up on vitamins, especially Vitamin C – The old saying, “An apple a day keeps the doctor away,” may have truth behind it after all. Eating nourishing foods that are rich in certain vitamins and minerals can help your immune system fight off illnesses. For those who need it, supplements can provide an extra boost of nutrition to protect your immune system. (Some of our favorite brands include Standard Process and Ortho Molecular Products, which are available for purchase through our clinic.)
  • Stay hydrated – Water helps your body produce lymph, which carries white blood cells and other immune system cells throughout the body. A good rule of thumb is to drink at least half of your bodyweight in ounces of water. For example, a typical woman weighing 120 lbs. should drink approximately 60 ounces (or 12 standard glasses) of water per day. Additionally, limit beverages that can make you dehydrated, like coffee, and consider adding more hydrating foods, such as cucumbers, celery or watermelon, to your diet.
  • Be aware – Review best practices from local and state health officials as well as other respected healthcare professionals. (If you’ve been following us on Facebook, you probably know that one of our favorite mentors and leaders is Dietrich Klinghardt, MD, PhD. Dr. Klinghardt has been instrumental in advancing various fields of medicine, including the treatment of chronic pain, Lyme disease and Autism. Recently, he published a presentation addressing COVID-19.)

For more information on tips for staying healthy, please contact us.

Five Things to Love About Chiropractic Care

Love scrabble tilesBeing a chiropractor is an unbelievable experience, and something I don’t take for granted. Every day, I get the opportunity to work with a variety of patients, who put their health and healing in my hands. It’s truly humbling to hear why they love chiropractic care and continually encourage their friends and family to seek it out as well.

In honor of Valentine’s Day, we rounded up a list of the top five reasons why our patients love chiropractic care:

  1. Reduces pain and inflammation – One of the main purposes of a chiropractor is to alleviate pain, and it’s the primary reason patients love coming to Pott. County Sports & Family Chiropractic. Through a combination of manual therapies and advice on diet, exercise and positive lifestyle choices, we help your body heal itself and get you on the road toward better health, faster and more efficiently.
  2. Doesn’t require pills or surgery – We believe in treating you to relieve your pain and make you more mindful of your body. While certain conditions may require additional treatment, our goal is to get you back to doing the things you love by exhausting all forms of conservative care first.
  3. Improves sleep – Chiropractic care helps improve blood flow in the nervous system as well as addresses misalignments in the spine, which in turn allows patients to rest more easily.
  4. Reduces anxiety – The nervous system runs along the spinal cord, and studies show that any interruptions along the way can have negative impacts on mood and behavior. We offer a variety of treatment options to improve the nervous system and remove roadblocks that can cause stress and anxiety.
  5. Prevents injuries – As a former collegiate athlete, I understand the physical demands that are required to live a healthy and active lifestyle. That’s why I’m so passionate about helping other athletes prevent injury and get back in the game safely. In addition to chiropractic manipulation, soft tissue therapy and corrective exercise techniques, we offer discounted sports physicals and rehabilitative taping for student athletes. (A full list of our services is available on our website.)

Tell us: What do you love most about chiropractic care? Comment below to share your thoughts, or contact us to learn more about how we can help you get back to doing the things you love. To book an appointment, please use our online scheduling tool.

Tips for Healthy Aging and Fall Prevention

Picture of person walking in sandalsEach year, one in three adults over the age of 65 experiences an unintentional fall, and 2.5 million older adults are treated in the emergency room for fall-related injuries, according to the Center for Disease Control. Join us at 11:30 a.m. on Sept. 27 as Nate Wiechmann, D.C., shares tips for healthy aging and fall prevention at the Charles E. Lakin YMCA in Council Bluffs.

Dr. Wiechmann is a board-certified chiropractor and the owner of Pottawattamie County Sports & Family Chiropractic. Originally from Stilwell, Kan., he grew up visiting Western Iowa to help on his family farm. He earned his bachelor of science and doctor of chiropractic degrees from Cleveland Chiropractic College in Kansas City, where he graduated cum laude. With strong family ties to the region, he moved to Western Iowa after college and opened Pott. County Sports & Family Chiropractic in 2016. Since then, he has helped patients of all ages relieve pain, restore movement and improve function.

During his presentation, Dr. Wiechmann will discuss:

  • Common orthopedic injuries caused by accidental falls.
  • Tips for healthy aging and fall prevention.
  • What to do if you experience a fall-related injury.

To register for the free educational presentation, call the Charles E. Lakin YMCA at 712-322-6606.