Instantly Improve Your Health With Better Posture

Right now, as you are reading this, how’s your posture? Are you leaning forward, hunched over or are you leaning back with your spine rounded? How about when you stare at your computer or phone screen for hours on end, are you slouched over looking down with your chin almost touching your chest?  Most people […]

Stability and the Saga of Low Back Pain: You can’t build a 3-story house on a 1-story foundation

There are three guarantees in life: Death, Taxes, and Low Back Pain Why is back pain so ubiquitous? Some studies reference that over 80% of Americans will experience significant low back pain through the course of their lifetime. In a country with one of the most advanced healthcare systems, why are we still talking about our low backs? […]

Don’t Shrug Off Your Shoulder Pain

Do you suffer from a chronic shoulder pain? Were you told it was a rotator cuff injury? What is a rotator cuff? Let me begin by answering the latter question: the rotator cuff is comprised of four muscles that surround the shoulder joint: Supraspinatus, Infraspinatus, Teres Minor and Subscapularis (SITS). The origins of these muscles […]

The Science of Somnolence – Why We’ve Been Asleep at the Wheel

Sleep is, hands down, THE MOST IMPORTANT recovery tool for the human body. It is often the most overlooked variable as well. In today’s high-octane society, outworking your competition (and often yourself) is the hallmark of success. Sacrificing sleep for this increased work capacity is often a badge of honor amongst high-achievers, “I only need […]

Don’t Let Your Pain Keep You Sidelined

Lets face it – injuries, especially sports-related injuries, are inevitable. Whether it’s a torn rotator cuff muscle suffered while pitching or a sprained knee from ballet dancing, injuries are a part of being active. Rehabilitation, therefore, should also be active.  I missed my entire junior year of football due to a sprained ankle that occurred […]

Hormetic Stress: Optimizing the Human Meat Vehicle

Have you ever wondered why it seems like people are getting sick more than they used to? I mean this in the most general terms possible. Has it ever occurred to you that we hear about more and more people coming down with things like autoimmune diseases than ever before? Have you ever wondered why? […]

Selecting The Right Running Shoe

Running is an excellent way to stay healthy and fit, but it can also be a cause for pain and injury. At Integrated Health Solutions, our doctors help patients by assessing for dysfunctions, analyzing movements and evaluating gait. Aside from the anatomy and kinesiology of running, we also want to help patients by ensuring that […]

Sitting vs. Standing: A side-by-side comparison

We have all heard the phrase by now that ‘Sitting is the new Smoking’, but what does this actually mean? Are experts saying that by placing yourself into a chair you might as well be standing with a lit Marlboro 100? In this article, we will examine the relationship between a sedentary lifestyle, and the […]

4 Tips to Help You Start Your Day with More Energy

We all know how important a good night’s sleep is, and hopefully everyone has mastered the art of sleeping by now (you should definitely add that to your resume), but if you still find yourself feeling a little tired throughout the day, there are several things you can do to kick through that drowsy wall. Starting […]

5 Ways to Enjoy the Sunlight as the Days Get Shorter

It’s the last day of summer; pools have closed, white pants are suddenly frowned upon, the already long line at Starbucks has tripled thanks to the pumpkin spice latte (which is great, especially when all you want is a damn tall black coffee that literally just needs poured into a stupid cup no mixing required, but […]

5 Myths Everyone Should Know About Salt

Many of us have heard, at some point in our lives, how bad salt is for us. But is it really? Where is most of the salt we consume coming from? How much sodium do you need in your diet? Is all salt the same? Below we will answer those questions for you. Many of us […]

5 Breakfast Foods That Will Help Start Your Day Off Right

Do you find yourself lacking energy as the day progresses? Having trouble with mental clarity at the office? Did you know not eating breakfast, or choosing the wrong foods for breakfast, may be to blame? In this blog we will share five foods that will help you start your day off right. Many people skip breakfast […]

7 Proven Tips to Ensure a Good Night’s Sleep

Can’t get a good night’s sleep? Randomly wake up throughout the night? Feel exhausted throughout the day? In this blog we will be sharing with you a few side effects that are related to poor sleeping habits, but most importantly we will share seven proven tips on how to ensure a good night’s sleep. Sleep plays an important role in good […]

6 Ways Your Body Is Telling You It Needs More Water

Do you know how much water you are really supposed to drink? Is it 8 cups per day? Or 12 cups? Are you consuming too little or too much? We promise we’ll get to that, but first, let us tell you why it is important to drink plenty of water and what symptoms are associated […]

Take a Stand Against Sitting

It is no secret that the vast majority of our population is sedentary. We sit while we drive to the office, where we’ll likely spend our day sitting, and then we get back in our cars to sit on the way home to sit while we eat dinner, and end our days relaxing as we […]

6 Benefits of Warm Lemon Water

In this health tip we want to share with you the first thing you should drink every morning on an empty stomach, and how it will benefit you. We’ll finish with a twist on how we recommend you prepare it, and a time saving tip to get it ready for the week! You know what they say…when life gives […]

What’s the Deal with Detox?

Maybe it’s because it’s January and many people are going strong with their New Year’s resolutions and companies are trying to capitalize on it, but we’ve been hearing more and more about detoxing recently. You can buy overpriced powders, juices, tea, there’s even a water bottle that claims to be the master of detox and […]

Positively Healthy

  Have you ever walked into work on a Monday, and had that one co-worker who is always so damn happy, smile and greet you like it isn’t a freaking Monday? Before you toss a bagel at the back of good ol’ Mark’s head, stop and ask yourself, “if he’s happy, why can’t I be?” […]

7 Natural Ways to Relieve Pain

Do you find yourself with new aches and pains on a regular basis? Maybe it’s from an intense work out, a long drive, or perhaps you’ve chalked it up to just simply part of this glorious thing we call aging. Whatever the reason, before you pop a pill to dull the pain, take into consideration […]

Flotation Therapy and You in Mind: 5 Benefits of Flotation Therapy 

 “Quiet the mind, and the soul will speak”, words spoken by spiritual teacher and yogi, Ma Jaya Sati Bhagavati. And as it turns out, there is actually some truth to the mantra. In the world of therapy, sensory deprivation functions to supplement the saying. As a means of reducing the amount of sensory input to the […]

5 Ways to Beat the Winter Blues

We made it through the hustle and bustle of the holiday season; perhaps the chaos of it all helped us forget the days were getting shorter, the holiday bills were getting larger, and the temps were dropping. So, here we sit on a dreary February afternoon wondering who keeps bringing the googly eyed blue robe […]

6 Unhealthy Habits to Avoid in 2016

It’s the beginning of a new year. Time for a fresh start and new beginnings. Many of you may have already made your New Year’s resolutions, while the rest of you may resolve to never make one. Chances are, if you live in the United States and made a resolution, it has something to do with slimming down […]

Looking for Relief from Holiday Stress?

Like many elves, our office elf, Terry, has been very busy reporting back to the North Pole every night. During the day, he’s been spotted around the office trying to relax and recover from his long trips back home. Terry finds that floating helps decreases his stress and gets him ready to head back out […]

Meet Our Newest Member: Ms. Floatie

Ever have one of those days where everything seems to be going against you and you have no control over your day’s outcome? I know, right! Sounds like most of our days. Sure, you are still breathing but are you really living? What does that even mean? If you are nodding your head right now, […]

8 Simple Steps to Help You Avoid Dehydration this Summer

Ah summer, the time of year when we frantically try to get ready for the beach, working out and dieting, as if enforcing healthy habits three days prior to our vacation will make a drastic difference in our appearance.  Or…it’s also the time of year when people who continuously live a healthy lifestyle show off […]

7 Foods to Help Keep Your Heart Healthy

February is National Heart Month, but how many of us really worry about our heart health, as opposed to whether or not we are alone on Valentine’s Day? Everywhere you go the retail version of cupid slaps you in the face with a reminder to buy your loved one a precious bouquet…of overpriced cheap candy […]

5 Simple Ways to Avoid Text Neck

We live in a mobile world…actually, chances are, you’re reading this blog from your smart phone or tablet. You’ll probably be interrupted as you’re reading by a text, email, or maybe an alert that it’s your Facebook friend who you’ve never actually met in real life’s birthday today.  Let’s face it, we are addicted. And […]

FDA Admits Chicken Meat Contains Cancer-Causing Arsenic

Recently, I came across the articles below, and found myself speechless.  If the purpose of the FDA is to protect our health, why then, does it take them so long to remove harmful toxins, such as arsenic, from the market? With their failure to respond to obvious findings, they are practically feeding us cancer through […]

One Simple Thing You Can Do to Potentially Prevent Cognitive Diseases

From the time we are young, we’re told to get a good night’s sleep. However, as we get older and our responsibilities increase, quality sleep, for some, becomes a thing of the past. Many may argue, that although they are tired, they are still able to function without sleep, however, did you know that sleep […]

4 Easy Steps to Help Your Loved Ones Reach Their Healthy New Year’s Resolution

With a New Year, many of us are committed to a New Year’s resolution, and in most cases, these goals are health related. Not only would we like to see ourselves healthier, but we would also like our loved ones to commit to the same goals. As we all know, however, we can’t force people […]

9 Tips for Finding the Best Chiropractor

Finding the best chiropractor can be hard nowadays with so many out there.  Like everything else, finding the best chiropractor starts with doing research and understanding what it is you are looking for.  Referrals are typically the best way to find a good provider, whether it be from another provider or a friend. First hand experience […]

Interview with Our Patient, Lindsey Hein, Winner of the 2014 Women’s Running Cover Model Contest

Our patient, Lindsey Hein, winner of the 2014 Women’s Running Cover Model contest, was nice enough to take time out of her busy schedule to share her story with us: Can you share a little of your story with us, in regard to the BRCA2 gene mutation and the choices you were forced to make? My Grandmother had […]

How to Stay Healthy During the Holidays

During the holiday season, we often forget about our health and nutrition goals, and over indulge at parties and family gatherings.  Then on New Years, we resolve to get back on track and start eating healthy again. Instead of completely falling off the bandwagon for the next couple of months, make healthy swaps in the preparation […]

A Beginner’s Guide to the Paleo Diet

In recent years, the Paleo Diet has become quite popular. But, what exactly is it, and what are the benefits? The Paleo Diet, which is based on the Paleolithic Era, is a diet based on the hunter-gatherer style of eating.  The Paleolithic Era, also referred to as the Old Stone Age, is a prehistoric period […]

4 Factors Contributing to Your Plantar Fasciitis and How You Can Fix It

Do you have heel pain as soon as you step out of bed in the morning? If you do, you may be suffering from plantar fasciitis. At our Indianapolis chiropractic clinic, we often treat patients for this ailment. Plantar fasciitis is the inflammation of the plantar fascia, which is the thick tissue on the bottom […]

Beware of Artificial Sweeteners and Excess Sugar Consumption

I recently saw a commercial for drug and alcohol abuse. It was not only for a rehab program, but it also stated the dangers that go along with the addiction, including what it can do to your body. This left me wondering: where are the warnings about sugar? This may seem farfetched, but hear me […]

Sugar is Not Only Making You Fat, It’s Killing You

As you may recall, in a recent blog, Your Guide to a Healthier Lifestyle, I stated sugar is one of the most abused drugs in this country. Let me take this opportunity to explain why. The average American consumes 22 teaspoons of sugar per day. As if that amount isn’t shocking enough, the average child […]

The Role of Acupuncture in Depression and Cancer

Acupuncture has been around for thousands of years and is a key component of Traditional Chinese Medicine for which it is used to correct imbalances in the body.  But that’s not all it can do. Studies have shown that acupuncture can help against depression and be helpful for cancer sufferers too.  Recent studies have shown […]

Supporting Local Farmers: An Interview with Tyner Pond Farm’s Chris Baggott

It is no secret that at our Indianapolis chiropractic clinic we encourage our patients to eat healthy. Many times we are asked if we have a good source for buying locally; we find that many people are too busy or not sure what to look for when trying to find a local farmer, and they have a misperception […]

What is CrossFit?

At our Indianapolis chiropractic clinic, we find that with despite the growing popularity of CrossFit, many of our patients are intimidated by the program, not quite understanding the logistics of it. Simply put, CrossFit is an exercise program that is constantly changing, and is typically executed at a high intensity level.  Because the workouts are ever changing, […]

Interview with the CrossFit NapTown Team 2014 Central East Regional Finalists

At our Indianapolis chiropractic clinic, we encourage our patients to find workout programs that best fit their specific needs. Many have asked us about cross fit  of them ask about CrossFit, how to get started, and what the advantages are. Jared Byczko and Peter Brasovan, CrossFit NapTown co-owners, recently answered questions that we hope will help […]

The Importance of a Deload Phase for Athletes

We all strive for progress. We want to see ourselves improve and grow, whether physically or professionally. At our Indianapolis chiropractic clinic, many of our athlete patients ask us why they are hurting, and not making more progress? What we typically see as a common denominator is a lack of built in deload phases in their workout program. Many athletes incorporate very little, if any deload […]

Active Release Technique Alternative Treatment for Muscle and Joint Pain

Active Release Technique, or A.R.T. for short, is a patented, state-of-the-art soft tissue technique that uses specific contact on the injured area of the patient, in order to help decrease pain, tension, and adhesion.  In A.R.T, the provider uses their hands in a specific motion with pressure to work out the tightness that is affecting […]

How to Find the Best Chiropractic Office

Q: Why do some chiropractors take x-rays and some do not?

A: The best chiropractors use a conservative approach in taking x-rays and applying specific guidelines when ordering x-rays. X-rays are definitely required when a patient has suffered a significant trauma, or when the chiropractor is suspecting an infection is cancer or a tumor, or the patient is over 65 and is suspected to have osteoporosis. In addition, if pain is getting worse or patient is not improving then an x-ray is merited. Best chiropractor knows that there are cases that x-rays don’t make a difference on the treatment plan, for instance if a patient is suffering from a disc herniation.  Because x-rays do not show soft tissue variables or derangements that patient would not benefit from an x-ray and would need an MRI if necessary.

Are You Feeding Your Heart Attack?

At our affordable chiropractic clinic, we highly advocate for an anti-inflammatory and well balanced diet that will aid in improving health and decreasing the risk of many ailments. For years, we have been told that lower blood cholesterol stops heart disease, and thus millions of Americans have been put on dietary restrictions of low fat consumption. […]

Do You Know the Truth about Milk?…Continued

In a previous blog, Do You Know the Truth about Milk?, we discussed why you should avoid dairy products. From allergies and sinus issues, to Type 1 Diabetes and heart disease, dairy has been linked to many adverse health factors.  We challenged you to eliminate dairy from your diet, and experience the differences for yourself. […]

Stop Breathing, Before You Hurt Yourself

Breathing is one of the most essential and natural human functions. Perhaps this is why it is often taken for granted and done poorly. As we grow and become acquainted with society’s poor ergonomics and mechanics, we very quickly develop poor breathing habits. So why does it matter how you’re breathing, as long as you […]

5 Reasons to Strengthen Your Core

At our Indianapolis chiropractic clinic, we are often asked what exactly the core is, and why it is important for it to be strong. The core is not just one muscle, but is actually the combination of muscles between the chest and hip area. A strong core allows for proper spinal stability which allows you to utilize your other […]

6 Things You Should Never Have for Breakfast

Mornings are often the most hectic part of our day. The rush to get wherever we’re going on time becomes our main focus. Many times we forget to take the time to eat breakfast, forgetting that eating a healthy breakfast will set the tone for how we feel the rest of the day. Many of […]

A Simple Way to Manage Your Low Back Pain

Have you accepted the fact that you will always suffer from chronic low back pain? Think again. There are simple steps you can take to ensure you move properly, which in turn will help you eliminate your pain. In my opinion, traditional medicine has failed to help patients understand their pain, and does little to […]

5 Healthy Ideas for a Delicious Breakfast

Do you find yourself comatose at work by mid-morning? Your empty calorie breakfast may be to blame. At our Indianapolis chiropractic clinic, we encourage our patients to start their day with a nutritious, healthy breakfast, free of processed foods, such as sugar-coated cereals, and dairy. Instead, we suggest a nourishing, energizing breakfast full of protein […]

6 Simple Steps to Eliminate Stress

In today’s fast paced society, it’s not surprising that a majority of us feel stressed.   Many of us contribute daily aches and pains to getting older. However, those headaches you’re getting, could be stress related. Same with back aches. Is your asthma acting up? Eczema flared up? This could also be stress related. In […]

8 Simple Steps for a Happier Healthier Lifestyle

Being healthy is multifactorial. Healthy eating is important, however there are other factors that contribute to your health. At our Indianapolis chiropractic clinic, we recommend our patients not only eat healthy, but also make additional lifestyle modifications that will contribute to their overall well-being and happiness. Below are 8 simple steps you can take to help you […]

Improve Your Sleep Quality, Improve Your Lifestyle

So many of us worry about our diets and exercise routines, but many of us forget about the importance of a healthy sleep regimen. Getting adequate sleep will not only improve your general health, it will also boost your immune system and your mood. Here are a few of my suggestions to help sleep better: […]

Fancy Some Antibiotic Seasoning with Your Steak?

Did you know that 80% of the antibiotics used in the United States are not given to sick people, but instead to healthy animals, which you end up consuming? Animals are given these antibiotics to promote growth, not because they are ill. Excessive consumption of antibiotics over time leads to the bacteria living in those […]

Think Sitting Can’t Kill You? Think Again.

Our current society leads a very sedentary lifestyle. Most of us sit for eight or more hours a day at work, and if that isn’t enough, we sit to drive, eat, and as we’re unwinding for the day. Recent research on sitting and sedentary lifestyles suggests lack of activity throughout the day can be hazardous. Below […]

Trying to Get Healthy, but Not Sure Where to Start?

Eating healthy in today’s fast paced world can be quite difficult. Many of us struggle to find time to do everything we need to do in a day, let alone the time to take care of our bodies. However, ignoring our health today can lead to major problems down the road. In our Indianapolis chiropractic […]

What is TMJ?

TMJ, or temporomandibular joint, is the joint that connects your jaws to your skull. Temporomandibular joint disorder, otherwise known as TMJD, is a disorder of the joint that may create discomfort and pain not only in the joint itself, but the pain may also be sensed around the ear, in the neck area and in […]

Achilles Tendon Pain and Active Release Technique

Achilles tendon injuries are common among the active population, especially runners and cross fitters. The pain is typically localized at the far end of the calf, just above the heel where the Achilles tendon inserts into the heel bone. There are a variety of factors that may contribute to the pain, such as increased activity, […]

How Does Dry Needling Work?

I am often asked what dry needling is, and how it works. Dry needling, in a sense, is very similar to acupuncture, when it comes down to the tools that we use. We use very thin filaments, which are inserted into the tissues, such as muscles, tendons, and ligaments that are dysfunctional and deranged. However, with […]

Need an Excuse to Take a Break at Work?

As a society, we have slowly evolved from a gatherer and hunter lifestyle, to a more sedentary one. Many of us sit for long periods of time during the day while we are at work; and if that isn’t enough, we drive to and from work, we sit to eat, watch TV, and more. In our […]

What You Should Know About Pain

Over the past few centuries, our understanding of pain has evolved to include new contributing factors. Pain is an individualistic experience, however it is also considered a biopsychosocial experience. Biological Factors The biological component is simply your body. The organs or tissues, such as ligaments, muscles and/or nerves could be deranged and damaged, thus sending […]

Why You Shouldn’t Ignore Even the Slightest Pain after a Car Accident

[youtube_sc url=”https://www.youtube.com/watch?v=RgFt55sg1lw&list=UUywozp0WIbd3OU4N9KQlUag” title=”Tess%27%20Testimonial%20for%20Shoulder%20and%20Neck%20Pain%20after%20an%20Automobile%20Accident%20″] At Integrated Health Solutions, a large percentage of our patients have experienced some sort of trauma, whether it is from a sports injury or involvement in a motor vehicle accident. When it comes to injuries sustained from accidents, it is from our experience and patient feedback, that an individual does not always […]

Do You Have to Live with Tennis Elbow Pain?

What is Tennis Elbow? Tennis elbow, also known as lateral epicondilitis, is a medical condition in which the outer part of the elbow becomes inflamed and painful. This injury is directly related to a repetitive micro trauma, in which muscles of the forearm (the extensor muscles) become overused, leading to adhesion, tension, and tightness in […]

Do You Know the Truth About Milk?

Our country has been fed the same line about dairy for thousands of years. We make sure our children drink their milk, because we want them to be healthy. We buy gallons upon gallons at a time, because can you imagine not having milk in your refrigerator? We are so certain milk is good for […]

Will Back Pain Heal Itself?

Back pain is more common than you may think. In fact, it is the second most common reason people visit their doctor and one of the most common reasons for missing work. What Causes Back Pain? Sports injuries and accidents can cause back pain, but sometimes even the simplest movement, such as tying your shoes, […]

Have You Tried Everything to Find Relief from Migraines?

Have you Tried Everything to Find Relief from Migraines? Many of our patients suffer from migraines. If these or other forms of headaches burden you, then you are probably already aware that there are several different medications available. However, did you know that there is an effective alternative? One without the risk of side effects medicine may have. Dr. Charbel […]

Dry Needling and Sports Injuries

Dry Needling and Sports Injuries Working with an active population and athletes on a daily basis, I am constantly searching for cutting edge techniques that reduce recovery time by relaxing the body and healing it. For that, I am an advocate of utilizing dry needling. Dry needling is a form of acupuncture, otherwise known as […]

Your Guide to a Healthier Lifestyle

Hello again, everyone! Many of our patients ask for nutritional advice. I often encourage them to incorporate anti-inflammatory foods and supplements into their diets, this will improve how they feel, and decrease their risk for chronic diseases. Although inflammation is a healthy and necessary process in our body, we need to keep it balanced. First, let’s begin with what foods you should […]