Healthy Life Newsletter, June 2025
Patient of the Month: Paula Brynen
I had pain in my neck and back for two years and my right hip for three months. The hip pain was very severe and kept me up at night. I saw medical doctors for the back pain and received injections. The back pain had become worse recently and radiated to my right leg. I had not been to a doctor for the hip pain but decided to try chiropractic after a friend recommended me to Dr. Mha Atma. She was a patient and had had a great experience here.
I had been to a chiropractor years ago, so I expected it would help, but I was surprised at how well it works. From the beginning I felt very comfortable here. All the folks who work here are lovely and the doctor is fabulous.
Dr. Mha Atma recommended chiropractic treatments—twice weekly at first then gradually less frequently—along with an anti-inflammation diet and supplements. I experienced relief after every chiropractic visit. Now, a year later, my visits are occasional and although I still experience intermittent symptoms, whenever I see Dr. Mha Atma I have relief for weeks.
My husband has also been a patient for his back pain and has experienced good results. I have told several people about my chiropractic experience here and I would absolutely recommend it to anyone suffering or looking to improve their health. I’m a big fan.
Sharing Wisdom by Trudy Goodman, meditation instructor and founder of Insight LA trudygoodman.com
The Buddha taught that all things arise and pass away. The suffering in our world is real—and so is the possibility of transformation. Even grief, despair, and dictatorships change. When we stay present with what is, gently, we reconnect with hope.
Practice: Finding Hope in the Midst of It All
Mindfulness begins in small, sacred moments—sweeping the floor, washing the bowl, tending life with care. Dōgen Zenji said, “To study the self is to forget the self. To forget the self is to be awakened by the ten thousand things.”
Let loving awareness revive you. Even everyday acts can be doorways to hope.
TRY THIS: Twice this week, set aside 15 minutes to be awakened by small things. Begin with a minute of quiet.
Then do one or two simple tasks—sweeping, washing dishes, making the bed—slowly, with full attention.
Feel each texture, each movement, as a gesture of mutual care between you and the earth.
Like astronauts who return to Earth full of wonder, let yourself be touched by the kindness of ordinary things. Let this care inspire you to stay present and trust that even in hard times, freedom is possible.
5 Common Causes of Neck Pain (and How Chiropractic Can Help)
Neck pain can be acute (short term) or chronic (recurring or persisting for months and even years), but regardless, when you’re in pain, relief is the first thing on your mind. Just as important as relief, of course, is finding the cause and ensuring you avoid the behavior / action that brought the pain on in the first place.
Here are five common causes of neck pain – and why doctors of chiropractic are well-suited to relieve the pain and determine the underlying cause.
1. Poor Posture: Leaning over a desk all day or slouching in your office chair? You’re bound to develop neck pain eventually, if you haven’t already. Do this quick test: In an upright or seated position, round your shoulders and back (poor posture). Does it impact your neck as well? Exactly!
2. Monitor Madness: Staring at the computer screen for hours at a time? That’s not good for your health (or sanity), but from a neck pain perspective, it’s madness, particularly if the screen height forces you to crane your neck up (too high) or extend it down (too low).
3. Sleep Issues: Ideally, we spend a third of our day sleeping, so your sleep habits – for better or worse – can have a dramatic effect on your health. With regard to neck pain, anytime you sleep in an uncomfortable position, particularly one that stresses your neck musculature (think about side-sleeping while grabbing your pillow tightly, sleeping on your stomach with your arms out in front of you, or even sleeping on your back, but with a pillow that doesn’t adequately support your neck), you risk neck pain.
4. Technology Overload: We may spend a third of our day sleeping, but we increasingly spend the other 16 hours typing, texting, tapping and otherwise interacting with our smartphones, tablets, etc. Bottom line: bad for your neck. One doctor has even coined the phrase, “text neck,” to describe the neck pain that can result from this constant technology interaction.
5. The Wrong Movement: Twisting, turning, stretching and stressing your neck is an easy way to cause neck pain. While the muscles in the neck are strong, they can be strained, sprained and even torn, just like any other muscle.
It’s important to note that beyond these common causes, various other health issues can also contribute to or directly cause neck pain, including fibromyalgia, cervical arthritis or spondylosis (essentially spinal arthritis), spinal stenosis (narrowing of the spinal canal), infection of the spine, and even cancer. The good news is that a doctor of chiropractic can help identify which of these or the above causes is to blame.
When neck pain strikes, most people turn to a temporary solution first: pain-relieving medication. But that’s not a permanent solution, of course, and it doesn’t address the cause of the pain at all, which could be something relatively minor – or more serious. What’s more, research suggests chiropractic spinal manipulation is actually more effective than over-the-counter and prescription medication for relieving both acute and subacute neck pain.
3 Great Veggies
If you don’t know by now that vegetables are a dietary cornerstone of optimal health, it’s high time for a lesson in what veggies can do to improve just about every aspect of your mental and physical health.
Vegetables are naturally low in fat and calories, and are packed with vital nutrients and other compounds that not only help the body function, but also play a significant role in disease prevention – including heart disease and some forms of cancer? Here are three (of many) to include in your daily diet:
Broccoli: Known as a cruciferous vegetable (other veggies in this family include cauliflower, kale, Brussel sprouts and cabbage), broccoli is rich in antioxidants and plant compounds essential for disease prevention; thus, its classification as a superfood. Broccoli is also high in fiber, vitamin C, vitamin K, iron, and potassium.
Sweet potatoes: Although sweet potatoes do contain sugar, unlike most veggies (approximately six grams of natural sugar per cup) and are considered starchy root vegetables, they have more fiber than white potatoes, along with a lower glycemic index (meaning they have a less-immediate impact on blood sugar). They are packed with vitamins and antioxidants that support eye, digestive and heart health. The beta-carotene in sweet potatoes also helps reduce inflammation.
Garlic: A member of the onion family, garlic has potent health benefits, including helping reduce cholesterol and blood pressure, treating respiratory infections, and optimizing immune function. Allicin, the principal bioactive compound in garlic, is produced when garlic is chopped or crushed; and diluted when cooked. Garlic has numerous sulfuric compounds that benefit heart and immune health.
We all want to age well, which means staying healthy and disease-free. Vegetables are a great place to start! After all, if you’ve heard of Blue Zone populations – demographics with high concentrations of people who live to age 100 or above, you’ll notice they all have one thing in common: lots of veggies in their daily diet.
Why Chiropractic Is Your Best Option for Pain
Pain is a major problem, but so is medication used to help relieve the pain. If you haven’t realized by now that chiropractic care, not drugs, is your best option for pain, perhaps you’ll be swayed by some recent research. Let’s take a quick look at two studies in particular. Follow along and see how the latest research supports our conclusion. It’s not too late to avoid the pain-reliever epidemic. It’s never too late to choose chiropractic.
First, a study published in the Journal of the American Medical Association suggests nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Aleve), Motrin and other commonly administered pain relievers, are more effective than opioids for relieving chronic back, knee and hip pain. NSAIDs also win out over opioids in terms of reducing limitations in the ability to perform activities of daily living (walking, working, sleeping, etc.). So, point #1: Opioids aren’t your best option for pain.
But neither are NSAIDs, at least when compared to chiropractic, according to a study that also appeared in the Journal of the American Medical Association. Chiropractic spinal manipulation reduced pain and improved function in back pain patients after six weeks of treatment, and results were similar to that achieved with NSAID use – but without the side effects and other risks associated with medication use (particularly use for more than 10 days at a time). So, point #2: NSAIDs aren’t your best option, either.
Point #3 should be clear by now: When it comes to pain relief, chiropractic care is the effective, safe option to turn to first – a point emphasized by an increasing number of major health care organizations these days. Talk to your doctor about the risks associated with opioids and other pain relievers, and why chiropractic care is the natural, drug-free first choice.
Counteracting Sitting
Sit, sit, sit – too many people do too much of it these days, between desk jobs and the newer, big one: screen time in general. All that sitting is bad for your health, as numerous studies have suggested. But what can you do to counteract all that sitting? Walking is one way to do it – and research tells us how much it takes.
Adults were directed to sit in an ergonomic chair for eight hours at a time. They could only get up for bathroom breaks – and to perform one of five short bursts of exercise:
One minute of walking every 30 minutes
One minute of walking every 60 minutes
Five minutes of walking every 30 minutes
Five minutes of walking every 60 minutes
No walking for the entire eight hours
Each participant performed one of the five per day, with all participants completing all five over a five-day period. Throughout the eight-hour study, researchers checked participants’ blood pressure and blood sugar levels. While any of the five exercise scenarios reduced BP and blood sugar, walking for five minutes every 30 minutes was particularly effective at lowering blood sugar – nearly 60% lower compared to sitting for eight hours without any walking breaks.
With blood sugar levels out of control due to processed food and added sugar intake, leading to skyrocketing rates of type 2 diabetes and pre-diabetes, these findings are significant because they point to a simple part of the solution: periodic walking. Your doctor can tell you more about how exercise / movement can play a powerful role in your health.
Smaller Waist … Better Memory?
Maintaining a healthy weight and preserving memory / cognitive function– two priorities on most people’s health lists. Do you know the two could be connected? That’s what a recent study suggests; let’s look at what researchers discovered.
Waist-to-hip ratio (WHR) is a common measure of abdominal fat. Researchers have found that higher WHR in midlife is associated with poorer working memory and executive function (higher-level cognitive functions we use to control other functions / behaviors). Of course, that implies the opposite is true: lower WHR helps preserve memory and executive function.
The researchers also assessed the impact of diet quality on the same brain health parameters, finding that “better diet quality in midlife and across middle to older age was associated with enhanced hippocampal functional connectivity and white matter integrity.”
The takeaways: Your weight, particularly as it impacts abdominal fat, can influence memory and other cognitive functions as we get older; and diet is one of the ways to keep your brain healthy with age. Better diet = less abdominal fat = better brain health. Talk to your doctor for more information.
What’s So Bad About Stomach Sleeping? Expert Dishes the Dirt on So-called ‘Worst Sleeping Position Ever’
By Ruth Jones
For a small percentage of us, stomach sleeping is the most comfortable way to fall asleep. And if front lying helps you drift off quickly, how bad can the ‘worst sleeping position’ actually be? We asked the experts and it turns out; pretty bad.
“Stomach sleeping often disrupts the spine’s natural curve, putting extra strain on the back muscles and joints,” says Dr. Sherry McAllister, President of the Foundation for Chiropractic Progress.
While the best mattresses for stomach sleeping can provide the boost of support that’s needed when lying on your front, Dr. McAllister’s advice is to leave this sleep position behind entirely.
“If you are a stomach sleeper, it’s best to work on breaking the habit,” advises Dr. McAllister. Here’s why stomach sleeping really is as bad as you think. and how to go about changing your sleep posture.
What’s So Bad About Stomach Sleeping?
Stomach sleeping, also known as prone sleeping, is estimated to be the primary sleep position of only around 7% of the population. In this position the front of the body (from the shoulders to the feet) presses flat against the mattress, with the head and neck often turned to the side.
If you aren’t a stomach sleeper, the position can seem uncomfortable, if not unnatural. But to experts, stomach sleeping is agreed to be the worst sleep position, as it flattens the natural curve of the spine.
“Stomach sleeping is not ideal as it places strain on areas of the body that need rest and recovery,” explains Dr. McAllister. Back sleeping and side sleeping, on the other hand, provide better support to the body as you sleep.
Improve Your Brain Power and Mood with Sunshine and Vitamin D
Research continues to show positive associations between increased lifetime sunshine exposure, higher vitamin D levels, and improved cognitive health and mental-emotional wellbeing. While getting enough vitamin D is key to maintaining mental health, there are several other ways through which exposure to sunlight can boost our mood and benefit our mind, besides those related to sun-induced vitamin D production.
“Feel-Good” Chemicals Released in the Body Upon Exposure to Sunlight
Exposure to UVB from sunlight produces vitamin D, aka the “Sunshine Vitamin.” It also results in the release of beta-endorphins, which are naturally occurring opioids that promote mood enhancement, relaxation, and pain relief. Interestingly, studies such as that by Kemeny et al. have demonstrated how avoidance of sunshine and vitamin D deficiency could be a contributing factor to decreased pain relief and even increase the risk of opioid addiction.
Nitric oxide, which is produced upon exposure to UVA from sunlight, has been shown to reduce inflammation and oxidative stress, resulting in decreased anxiety and depression.
The release of melatonin and serotonin are also prompted with sun exposure, both of which are associated with sleep regulation, improved mood, and easing anxiety. A study by Kent et al. discussed how a lack of sunlight can result in altered serotonin levels, neurodegeneration, depression, and other cognitive deficits. The study showed how sunlight and light therapy can help with the regulation of both the melatonin and serotonin systems among patients with seasonal affective disorder (SAD), bipolar disorder, and schizophrenia, which may also be one of the mechanisms by which sunlight can affect Alzheimer’s disease, Parkinson’s disease, and sleep disorders.
To read the rest of this article, including how sunshine and vitamin D reduce risks of depression, suicide and dementia and generally improve emotional well being, go to grassrootshealth.net