Archive | Healthy Living

Anti-Inflammatory Eating for Winter: Warming Foods That Work

Winter Changes What the Body Needs

The body does not want a salad in November. That is not weakness or poor discipline. It is biology. As temperatures drop and daylight shortens, the body shifts into a metabolic mode that favors warmth, caloric density, and foods that support immune function through the year’s most demanding season. Traditional food cultures understood this intuitively. Modern nutrition science is confirming it with specificity.

Winter eating does not have to mean heavy, inflammatory comfort food. The warmest, most satisfying foods available in autumn and winter are also among the most anti-inflammatory and nutrient-dense on the planet. Root vegetables, legumes, slow-cooked meats, warming spices, and bone-based broths are not just culturally satisfying. They are physiologically appropriate for the season and well-supported by research.

The Foods Worth Building Around

Turmeric and ginger deserve their reputations. Curcumin, the active compound in turmeric, has been studied extensively for its anti-inflammatory effects; research published in Oncogene found it comparable to several pharmaceutical anti-inflammatories in suppressing inflammatory signaling pathways without the associated side effects.4 Adding a teaspoon of turmeric with black pepper, which increases curcumin absorption by up to 2000 percent, to soups, stews, and warm drinks is one of the simplest and most evidence-supported dietary habits available.

Lentils and legumes provide plant-based protein, prebiotic fiber, and minerals like magnesium, zinc, and iron that support immune function and nervous system health through winter. Fermented foods maintain their value in cold months, keeping the gut microbiome diverse and the gut-brain axis communicating clearly. Fatty fish remains one of the most powerful anti-inflammatory foods available regardless of season.

What to Pull Back On

The holiday season consistently pushes us toward refined sugar, alcohol, and ultra-processed convenience foods. Each directly drives inflammation, suppresses immune function, and disrupts the gut microbiome. None of this means abstinence. It means recognizing the cumulative effect and making deliberate choices instead of defaulting to whatever is available.

A winter diet built around whole, warming, nutrient-dense foods does not feel like deprivation. It feels like exactly what the body is asking for.

Chiropractic & Holiday Stress: Protecting the Spine Through the Busiest Season

What the Holidays Actually Do to the Body

The holiday season is supposed to be joyful. For most people, it is also exhausting, financially stressful, physically demanding, and emotionally loaded in ways that add up over weeks, not days. The body keeps score. Deadlines, travel, disrupted sleep, heavier eating, and the particular tension of family gatherings all feed a stress response that loads the nervous system and the spine at once.

Cortisol rises under chronic stress and stays elevated. Elevated cortisol increases muscle tension, lowers the pain threshold, disrupts sleep quality, and suppresses the immune response that would otherwise handle the seasonal bugs circulating at every holiday gathering. The physical demands compound the chemical ones. Carrying luggage, sitting in cars and planes for extended periods, sleeping in unfamiliar beds, and the sheer volume of standing, cooking, and activity the season demands all place an asymmetric, often sustained load on a spine already operating under stress chemistry.

Where the Spine Shows Up in the Holiday Picture

November and December consistently spike chiropractic presentations. Acute low back pain from lifting, neck and shoulder tension from stress and travel, and headaches from the combination of disrupted sleep, alcohol, and nervous system overload are all predictable seasonal patterns. Most of them are preventable with a little forethought.

Keeping regular chiropractic appointments through the holiday season, rather than letting them lapse as schedules get busy, is one of the highest-leverage decisions a patient can make. Research published in the journal Spine found that patients who maintained regular spinal care through periods of elevated stress reported significantly lower pain levels and fewer complications than those who deferred care until symptoms appeared.¹ The season gets harder to manage when the spine is already behind.

Practical Strategies That Help

Keeping the adjustment schedule intact is the foundation. Beyond that, a few targeted habits make a meaningful difference. Lift heavy bags, boxes, and children with your legs rather than your lower back to prevent acute flare-ups that derail holiday plans. Adding 10 minutes of morning movement, even a short walk or brief mobility sequence, counteracts the postural stiffness that builds up from travel and irregular schedules. Protecting sleep, even imperfectly, keeps cortisol in a manageable range.

The holidays do not have to be a season of physical recovery afterward. A little proactive attention to the spine makes a meaningful difference in how the body handles everything else.

Call today for an appointment: 517.627.4547

Keeney BJ, Fulton-Kehoe D, Turner JA, et al. “Early predictors of lumbar spine surgery after occupational back injury.” Spine. 2013;38(11):953-964.

Question: What’s the #1 nutrition mistake?

Answer: Not eating nutrient-dense foods.

Some foods give you an abundance of life-sustaining nutrients – these are known as “nutrient-dense” foods. Other so-called “foods” have no nutritional value or even negative nutritional value – they drain you of nutrients. These are processed “junk foods” manufactured with sugar, high fructose corn syrup, hydrogenated or partially hydrogenated vegetable oil, and white flour. Soda (pop), margarine, and canola oil are toxic, and artificial sweeteners such as NutraSweet (aspartame), Splenda, and Equal are linked to brain tumors, memory loss, and vision damage. (1)

GM or genetically-modified foods are to be avoided. Soy is especially unhealthy because it is often genetically modified, difficult to digest, and affects the thyroid and hormones. Exceptions are fermented soy products such as soy sauce, natto, tempeh and miso.

Nutrient-dense foods include healthy fats and oils. Also make sure your food is certified organic. Organic foods have far less toxic pesticides, fungicides, and herbicides than conventional foods. And Homegrown/Farmers market veggies will give you a taste(and all the benefits) that no supermarket will ever top!

Aldi Bans 8 Common Pesticides, Goes Organic, Rivals Whole Foods As Healthiest Grocery Store In The U.S.

Those include:

Deltamethrin Chlorpyrifos Clothianidin Cypermethrin Imidacloprid Thiamethoxam Sulfoxaflor Fipronil

Aldi is the first major grocery store in Europe that bans the pesticides that are dangerous to bees, and this is going much further.

Removing some artificial ingredients from their products and adding more gluten-free items, they are expanding their brands for organic food.

Aldi has removed partially hydrogenated oils, certified synthetic colors, and MSG from their private-label products, which make up 90% of sales.

They’ve expanded their sales of organic and fresh meat and produce, as well as the “Never Any!” brand of meats which doesn’t contain any added hormones, antibiotics, animal by-products or other additives.

Also, the chain of supermarkets will expand its gluten-free brand and the SimplyNature line, which is free of more than 125 artificial ingredients.

Their milk is already free of artificial growth hormones, but now their yogurt, cottage cheese, sour cream, and other dairy products will be too.

Last of all, they have begun to offer more high-end foods like smoked salmon, artisanal cheeses, coconut oil, and quinoa.

Aldi in the US currently has 1,500+ stores and has plans to open more (including one here in Grand Ledge!). Due to the focus on health, this company is destined to take over as the healthiest and largest grocery store chain in the world.

Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef.” Nutrition Journal. 2010;9:10

Spring’s Most Energizing Essential Oils

Peppermint & Lemon: Spring’s Most Energizing Essential Oils

Seasonal Reset in a Bottle

Spring has a way of making people want to open the windows, clear out the clutter, and feel more alive. Peppermint and lemon essential oils fit that energy perfectly. Both have been used for centuries for their refreshing, uplifting properties, and both have a growing body of research supporting their practical benefits. Used individually or blended together, they are among the most versatile oils available for everyday wellness.

Peppermint’s primary active compound, menthol, is responsible for its signature cooling sensation and much of its therapeutic reputation. Lemon oil, cold-pressed from the rind, carries a bright citrus scent that has been shown to influence mood and mental clarity almost immediately upon inhalation.

What the Research Supports

A study published in the International Journal of Neuroscience found that inhaling peppermint oil significantly improved memory, alertness, and physical performance in healthy adults.4Spring is a natural time to shake off the mental fog that accumulates through winter, and peppermint offers a simple, drug-free way to support that shift.

Lemon oil has been studied for its anxiolytic properties, meaning its ability to reduce anxiety and elevate mood through the olfactory system’s direct connection to the brain’s limbic region. That same pathway influences stress hormone regulation, which makes aromatherapy more than just a pleasant experience; it is a legitimate input into the nervous system.

For those dealing with seasonal congestion as allergens ramp up in spring, peppermint’s natural decongestant properties offer additional practical value. Diffusing it in a room or applying it diluted to the temples and chest can ease breathing and reduce sinus pressure without the drowsiness that often accompanies over-the-counter options.

Simple Ways to Use Them

Diffusing a blend of three drops of peppermint and three drops of lemon in the morning creates an energizing start that supports focus and lifts mood. Both oils can be added to an unscented carrier lotion and applied topically, though lemon oil should be avoided on skin exposed to direct sunlight due to its photosensitive nature.

Spring cleaning takes on a whole new meaning when these oils are added to homemade surface sprays. Both have natural antimicrobial properties, making them both functional and fragrant.

Protein Intake for Muscle, Ligament, and Disc Health

That question comes up often in Chiropractic offices, especially from patients dealing with slow recovery, stiffness, or ongoing aches. Many assume protein only matters for athletes or bodybuilders. In practice, patients of all ages rely on protein every day to maintain muscle tone, support ligaments, and keep spinal discs resilient. One chiropractor recalls a long-time patient in her late 60s who ate “light” meals for years. Once she increased protein at breakfast and lunch, her post-adjustment soreness eased, and her strength improved within weeks. No gimmicks, just better building blocks.

Why protein matters more with age
Muscles, tendons, ligaments, and spinal discs are built from amino acids. These come directly from dietary protein. As people get older, the body becomes less efficient at using protein for repair. That means older adults often need more, not less, protein. Skipping protein earlier in the day or relying solely on toast, cereal, or fruit leaves tissues short of raw materials. Patients often notice fatigue, slower healing, or loss of muscle tone without realizing food plays a role. Chiropractors see it when progress stalls, even with consistent care.

Protein does not work alone. Vitamin C supports collagen formation, and adequate hydration keeps tissues pliable. Still, protein remains the foundation. Muscles stabilize the spine, ligaments guide motion, and discs cushion each step. All depend on a consistent supply of amino acids. Research shows that higher protein intake supports muscle maintenance and connective tissue health in older adults [1].

Patients often expect adjustments to do all the work. Chiropractors know the body rebuilds between visits. Food choices decide how well that rebuilding happens.

Are you eating enough protein?

Wolfe RR, Miller SL, Miller KB. Optimal protein intake in the elderly. Clinical Nutrition. 2008;27(5):675-684.

Traditional Eating: Micronutrients in Healing and Immunity

Many people assume their diet covers all the bases, yet quiet deficiencies often slip by unnoticed. Small but mighty nutrients like magnesium, zinc, vitamin D, and B12 have a direct influence on how well the body repairs itself and fends off illness. When they run low, the effects can show up as fatigue, slower recovery, or increased susceptibility to infections.

Common Gaps in Modern Eating

Processed food, grab-and-go meals, and limited sun exposure make some deficiencies far more common today than most realize. Magnesium, for instance, is lost during the refining of grains, leaving much of the population short on this mineral. Zinc plays a key role in wound repair and immune defenses, yet intake is often below optimal levels, especially in those relying heavily on plant-based diets without careful planning. Vitamin D deficiency is widespread due to time spent indoors and sunscreen use. B12, critical for nerve health and red blood cell formation, is another nutrient that can be lacking, particularly among older adults and those avoiding animal products.

Supporting the Body Through Nutrition

When these nutrients are restored, patients often notice subtle yet meaningful changes: more profound sleep, steadier energy, quicker recovery from colds, and improved overall resilience. Foods remain the best source-leafy greens, nuts, seeds, seafood, dairy, eggs, and quality meats provide a strong foundation. Yet modern patterns may not always meet demands. Blood testing can identify shortfalls, and in some cases, supplementation becomes a crucial option.

Chiropractic patients interested in maximizing their body’s ability to heal naturally should pay close attention to these micronutrients. The spine and nervous system rely on them to maintain balance and function. Even a mild deficiency can ripple out, slowing recovery and weakening defenses against everyday stressors. Restoring proper intake can be a simple but powerful way to support adjustments and overall health.[1]

1 .National Institutes of Health, Office of Dietary Supplements. “Dietary Supplement Fact Sheets.” https://ods.od.nih.gov

Why Athletes Swear by Chiropractic

Usain Bolt, the fastest man in the world, and Tiger Woods, one of the greatest golfers in history, have both credited chiropractic care for keeping their bodies in top form. They know that small improvements in coordination, flexibility, and recovery can make the difference between winning and losing. But the benefits these athletes enjoy are not reserved for those at the top of their sport.

Weekend runners, young athletes, and even dancers can benefit from the same care that keeps champions moving. Chiropractic is about keeping the nervous system clear and allowing the body to function at its best. When joints are moving correctly, muscles fire more efficiently, and reaction time improves. That is why athletes across disciplines return to chiropractic week after week.

Performance and Recovery

Athletes push their bodies to the limit, and they need every system working together. Chiropractic care helps reduce interference in the nervous system, which in turn supports better muscle coordination and balance. Research has shown that regular care can improve reaction time and power output [1] These are not abstract advantages; they translate directly into faster sprints, smoother jumps, and sharper cuts on the field.

Recovery is just as important. Micro-strains, fatigue, and soreness can slow down training schedules and cut into performance. Chiropractic care helps restore proper joint function, easing stress on muscles and ligaments so the body can recover more quickly. That means fewer days lost to stiffness or discomfort, and more days doing what people love.

Everyday Athletes

It is not only professionals who rely on this kind of edge. The parent who plays in a weekend softball league, the high school soccer player, or the adult who enjoys dance classes can all see benefits. When the body is aligned, workouts feel smoother, endurance improves, and recovery takes less time. Minor tweaks that enhance performance in professionals can help keep everyday athletes active and prevent setbacks.

Athletes at every level want to move better, stay strong, and recover quickly. Chiropractic is one of the tools that makes that possible.

Make an appointment with Lanjo Chiro today!

(517) 627-4547

Building Immune Resilience Through Whole Foods This School Year

Nutrient-Dense Foods and the Immune System

As fall begins and families return to the rhythm of school and work, one concern rises to the forefront: how to strengthen the immune system. Classrooms and office spaces bring people into close contact, increasing the spread of seasonal illnesses. While handwashing and sleep are vital, what we put on the table each day may play an even greater role. Nutrient-dense foods-those rich in vitamins, minerals, and natural fats-have long been recognized for their ability to nourish the body’s defenses.

Dr. Weston A. Price’s pioneering research in the early 20th century revealed that traditional societies that consumed whole, unprocessed foods had remarkably strong immunity and resistance to disease. He found that diets rich in fat-soluble vitamins (A, D, and K2) and trace minerals supported healthy growth, resilience, and recovery from illness.[1] Today, modern science confirms these findings: Vitamin A strengthens mucosal barriers, Vitamin D regulates the immune response, and Vitamin K2 enhances calcium metabolism, thereby indirectly influencing immune resilience. Together, these nutrients act as foundational support for the body’s ability to defend itself.

Practical Foods for Fall Immunity

For families looking to apply this wisdom today, fall is the perfect season to embrace foods that naturally deliver these protective nutrients. Grass-fed butter and raw cheeses are rich sources of vitamins A and K2. Pasture-raised eggs and cod liver oil provide Vitamin D, especially as sunlight wanes in the cooler months. Bone broths, rich in minerals and amino acids, not only comfort the body as the weather cools but also help repair the gut lining, an essential part of immune health. Fermented foods, such as sauerkraut and kefir, help restore balance to the microbiome, which is now understood to be deeply linked to immune function.

Packing school lunches or preparing quick work meals doesn’t need to rely on processed convenience foods. A hard-boiled egg, raw carrot sticks, and a slice of raw cheese nourish more deeply than a packaged granola bar ever could. By drawing on both ancestral traditions and nutritional science, families can establish a foundation of resilience that helps protect against the fatigue, frequent colds, and sluggishness often associated with the busy fall season.

Eating in harmony with nature and tradition is more than a dietary choice-it is an act of prevention, preparing the body to thrive in the months ahead.

Price, W.A. Nutrition and Physical Degeneration. La Mesa, CA: Price-Pottenger Nutrition Foundation, 2009 (originally published 1939).

Sitting is the New Smoking

Office Workers Beware

Eight hours at a desk can seem harmless, but the human body was never designed for such prolonged periods of sitting. Remote work and long commutes have only added to the problem. Many office workers finish their day with stiff shoulders, a sore back, and the sense that their body is “locking up.” The phrase “sitting is the new smoking” isn’t just a catchy line. Extended sitting has been linked to a higher risk of chronic pain, circulation problems, and even long-term health concerns.

Small Movements, Big Difference

Desk workers don’t need to run a marathon to undo the effects of sitting. Tiny changes add up. Standing every half hour, rolling your shoulders, or taking a quick stretch break resets your posture and helps your muscles fire again. Micro-movements-such as shifting weight in the chair, wiggling toes, or performing light seated twists-keep circulation moving and prevent muscles from stiffening. Even a brief walk to refill a glass of water can help the body reset.

One patient who worked in accounting found that simply setting a reminder to stand and walk to the printer every hour alleviated his back pain in the afternoon. Another patient noticed her headaches decreased once she added two minutes of stretching after video calls.

Posture and Alignment

Posture is not about sitting rigid like a soldier. It’s about positioning the body in a way that reduces strain. Adjusting monitor height, keeping feet flat on the floor, and avoiding slouching makes a huge difference. A supportive chair can help, but no chair can replace movement.

Over time, sitting with poor posture trains the spine and supporting muscles into unnatural patterns. That’s where chiropractic adjustments come in. By restoring motion in the joints and easing pressure on irritated nerves, adjustments help the body recover from prolonged periods of sitting at a desk. Many patients notice that they breathe more easily, sit taller, and have increased energy after an adjustment.

A Better Daily Routine

Office workers who combine regular movement, posture awareness, and chiropractic visits often notice reduced stiffness, improved focus, and enhanced overall comfort. The body thrives when it is in motion, and the simple habit of breaking up sitting time can make workdays more productive and evenings more enjoyable.

Research published in the Annals of Internal Medicine shows that prolonged sitting is linked to a higher risk of illness and early death, regardless of exercise habits [1]. This makes it even more important for office workers to stay active throughout the day and support their spinal health.

Desk jobs aren’t going away, but the effects of sitting don’t have to become permanent. With a few daily adjustments and regular chiropractic care, office workers can maintain comfort, activity, and overall health for years to come.

Looking for a new chiropractor? Schedule an appointment with Lanjo Chiro Today!

517.627.4547

Feed Your Brain, Fight the Fire

Your brain isn’t just along for the ride. It depends on what you eat, just as much as your muscles and joints do. If you’ve ever felt foggy after a sugar-heavy snack or struggled to focus during a fast-food slump, you’ve already experienced the brain-food connection firsthand. The good news? Swapping out inflammation-triggering foods for brain-loving alternatives can make a real difference.

Everyday Brain-Boosting Foods

Omega-3 fats are some of your best allies here. Found in wild-caught salmon, sardines, and walnuts, they help keep brain cells working smoothly. They also help alleviate inflammation, which has been linked to cognitive issues such as memory loss and brain fatigue. Add a few servings a week, and you’ll likely notice more clarity and better mood stability.

Turmeric is another simple upgrade. You can stir it into scrambled eggs, blend it into smoothies, or sprinkle it onto roasted vegetables. The active ingredient, curcumin, has been shown to support memory and reduce brain inflammation [1].

Berries belong in your regular rotation, too. Blueberries, blackberries, and raspberries are rich in antioxidants that help protect your brain from oxidative stress. That’s science-speak for cellular wear and tear that messes with how your brain communicates. A handful of your morning oatmeal or mixed into a salad works wonders.

One easy win? Start your day with a brain-boosting smoothie: 1 cup of unsweetened almond milk, ½ banana, a handful of spinach, one tablespoon of ground flaxseed, ¼ cup of blueberries, and a pinch of turmeric. Blend and sip. Your brain will thank you.

What to Avoid (and What to Add)

Leafy greens like kale and chard? They’re loaded with folate and vitamin K, which have been linked to slower mental decline. Avocados provide healthy fats and vitamin E, both of which are known to support focus and memory.

Be cautious of foods that contribute to brain fog, including refined sugar, processed carbs, seed oils, and artificial additives. These spikes can cause inflammation and may disrupt your neurotransmitters, the chemical messengers your brain needs to function clearly and feel balanced.

Keeping your gut happy helps your brain, too. Your gut and brain are more closely connected than most people realize. Try adding fermented foods, such as sauerkraut or plain yogurt with live cultures, to your meals for a healthy boost. They boost your microbiome, which plays a surprising role in mental clarity.

The best part of eating this way? You’re not following a strict plan or giving up everything you love. You’re just giving your brain the fuel it prefers.

Small, G.W., Siddarth, P., & Merrill, D.A. (2020). Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled 18-Month Trial. American Journal of Geriatric Psychiatry, 26(3), 266-277.