Health Made Easy Dr. Jason Jones

Have you experienced trouble sleeping at some point in your life? Well, it is common among many people, especially adults. This is mainly triggered by the many factors that interfere with a good night’s sleep, like work stress, illnesses, and family responsibilities. But when insomnia persists day after day, it can become a real problem. Consistent lack of quality sleep can make one tired and moody and have severe effects on one’s health, like increasing the likelihood of developing type 2 diabetes, obesity, and heart disease.
Most people who have had trouble falling asleep or staying asleep tend to turn to sleep medications to help them have restful sleep. However, these drugs can have side effects like headaches, drowsiness, strange dreams, dizziness, appetite changes, and abdominal discomfort.
But the good news is that you can adopt habits that help you fall asleep quickly, stay asleep longer, and be more energetic and productive during the day. Have a look at some of the simple tips!
·         Set and stick to a sleep schedule
The body’s circadian rhythm functions on a set loop that aligns itself with sunrise and sunset. Therefore, it is essential to have a consistent sleep and wake time to help achieve long-term sleep quality. Studies show that people who have irregular sleep patterns alter their circadian rhythm and levels of melatonin, which signal the brain to sleep. The recommended amount of sleep for healthy adults is at least seven hours. Set at least seven to eight hours of sleep and ensure you go to bed at the same time every day, including weekends. Consistency will help the body adapt to a sleep-wake cycle that gets you well-rested.
·         Be smart about what you eat and drink
What you eat and drink during the day significantly impacts your sleep. Some of the essential things to pay attention to include;
v  Focus on a healthy diet: Your eating pattern has a significant impact on your sleep pattern. For instance, a Mediterranean-type diet that is rich in vegetables, fruits, and healthy fats, with a limited amount of carbs and red meat, may help you fall asleep faster and stay asleep longer.
v  Don’t go to bed hungry or stuffed: Going to bed hungry or immediately after eating a heavy meal within a couple of hours of bedtime may cause discomfort, making it difficult to fall asleep.
v  Limit caffeine and nicotine: Caffeine and nicotine have a stimulating effect that takes hours to wear off and can interfere with sleep.
v  Avoid alcohol before bed: Although alcohol may make you feel sleepy at first, it affects your long-term sleep cycle, especially when you have not taken any alcohol.
v  Avoid drinking too many liquids in the evening: Although fluids are healthy for your body, drinking lots of fluids at night may result in frequent bathroom trips, affecting your sleep pattern.
·         Improve your sleep environment
A peaceful bedroom environment sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Keep your room calm, dark, and quiet. Some of the tips you can adopt include;
v  Keep noise down: Avoid music in your bedroom. To eliminate noise from other people in your household, neighbors, and traffic, try masking it with a fan or sound machine. Earplugs can also help.
v  Keep your room cool: You can sleep better in a slightly cool room that has adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
v  Ensure that your bed is comfortable: Your bed should allow you to stretch and turn comfortably without becoming tangled. If you wake up complaining of a sore back or an aching neck, consider different levels of mattress firmness, foam toppers, and pillows that provide more or less support. A comfortable bed will help improve your sleep position.
v  Reserve your bed for sleeping and sex: Avoid working, watching TV, or using your computer, phone, o

Did you know that most people with Temporomandibular Joint (TMJ) disorders do not know whether they have them or what exactly causes such disorders? TMJ disorders refer to various conditions that result in dysfunction and pain in muscles and jaw joints that regulate jaw movement. 
Researchers estimate that more than 10 million Americans are living with TMJ disorders. In most cases, the discomfort related to TMJ disorders is temporary and occasional and occurs in cycles. Although the pain may eventually disappear without or with minimal intervention, some individuals may develop long-lasting symptoms. The disorders result in tenderness and pain in the jaw joints and related ligaments and muscles. The common causes may include jaw injuries, teeth grinding, and arthritis.
Types of TMJ Disorders
Researchers have categorized TMJ disorders into three:
·         Myofascial pain
·          Internal joint derangement
·         Arthritis-related disorders
It is possible to experience one or more of the disorder categories simultaneously with other comorbidities, such as sleep disturbances and chronic fatigue syndrome, which have similar symptoms. The majority of people experience relatively mild types of TMJ disorders, with symptoms significantly improving or disappearing spontaneously in months or weeks. However, the disorders may result in long-lasting, debilitating, and persistent pain in some individuals.
Symptoms of TMJ
TMJ symptoms vary widely and may include:
·         Jaw pain
·         Stiffness in the jaws.
·         Difficulty opening or closing the mouth.
·         Facial pain.
·         Neck or shoulder pain.
·         Jaw popping.
·         Earaches.
·         Headaches.
·         Migranes.
Ways of Alleviating TMJ Disorder-related Discomfort
How can you manage TMJ disorders and attain a stage of comfort? To effectively combat TMJ discomfort, developing the correct diagnosis and establishing treatment goals is essential. The following are some of the tips you can use to manage TMJ disorders and alleviate discomfort.
Physical therapy: Physical therapy improves joint functioning and manages the pain caused by the disorder. Although this therapy cannot completely fix complex joint issues, it is useful because it helps the affected person attain comfort. Dentists may advise using physical therapy in conjunction with splint therapy for the best results. Stabilization splint therapy: Your surgeon or dentist will fabricate a dental appliance that holds your jaws in position and fits over the teeth. This helps to guard your jaw joints and ensure the supporting structures of your teeth are free from damage. Self-care techniques: These include practices such as eating soft foods, applying ice packs, shunning extreme jaw movements, relaxation, and stress reduction techniques, and embracing gentle jaw relaxation and stretching techniques to manage the symptoms. Pain relievers: Short-term use of over-the-counter pain relievers should temporarily alleviate pain and relieve jaw discomfort. Your physician or dentist can only prescribe stronger pain medications, muscle relaxants, anti-inflammatory drugs, or antidepressants when necessary. Irreversible treatments include surgeries and implants, which professionals should administer. Sometimes, they can worsen the condition and permanently alter the bite.  Do you think you have a TMJ disorder? Simple self-care techniques should help alleviate the symptoms and discomfort. If otherwise, you should ensure you receive further treatment that is conservative, reversible, customized to your specific needs, and based on a reasonable diagnosis. Call 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.

Chronic fatigue is a debilitating chronic condition characterized by extreme physical and mental tiredness, which does not subside even after sleeping or resting. The severe fatigue can last for over six months. 
There is no known test for chronic fatigue syndrome (CFS), and its diagnosis is based on a patient's symptoms after ruling out other conditions with similar symptoms, like depression, sleep disorder, or anemia. The unfortunate thing is that there is no proven cure for CFS, and most treatment only focuses on symptom relief. However, the good news is that natural remedies can help boost your energy from CFS symptoms. 
How can I Combat Chronic Fatigue and Regain Energy?
Although it may be complicated and overwhelming to cope with CFS, the following are some of the tips and strategies that can help you navigate and combat the illness and regain energy.
Practice Good Sleep Hygiene: Start by improving your sleep quality by establishing a consistent sleep schedule, avoiding stimulants before bedtime, and creating a comfortable sleep environment to help you get enough rest and reduce fatigue.
Maintain a Healthy Weight: Obesity is a significant risk factor for CFS. Losing weight through exercise and a healthy diet can help improve sleep quality.
Avoid Alcohol and Sedatives: These substances can affect the quality of sleep that you get, resulting in CFS.  
Elevate your Mood: Mental health is essential in elevating CFS, refocusing, and paying attention to the things that bring you joy. Instead of looking for information about CFS that inflicts more fear, you can divert your attention to exciting things that can help elevate or improve your mood, like physical activities. 
Engage in Exciting Activities: Allow yourself to be carried away or absorbed in any activity you choose. Finding flow is effective in helping people recover from CFS and depression after allowing themselves to be immersed in the activities that interest them. Doing the things that bring you joy and fun speeds up the healing and recovery.
Brain retraining: Retraining your brain can entail following a systematic plan, compass, and road map to alleviate the symptoms of CFS and regain energy. CFS makes you feel overwhelmed and overloaded; thus, the essence of brain retraining programs toward recovery is to relieve such burdens. Although the retraining may take time, the resulting change is incredible in managing CFS and regaining energy.
Cognitive behavioral therapy (CBT): CBT helps with energy management, where you receive advice on how to best utilize your energy without worsening your CFS symptoms. In one study, standard CBT was an effective intervention for improving physical functioning and alleviating the aviation symptoms of CFS.
Seeking CFS Support!
Remember, it’s okay to seek professional help; everyone needs a helping hand once in a while. If you would like a more detailed explanation of CFS, its symptoms and treatment, and support in managing CFS and regaining energy, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth 
 

If you have ever experienced chronic pain you know firsthand how difficult it can be to get a good night’s sleep. Sleep and pain appear to have a bidirectional relationship. For instance, many people say that their painful symptoms tend to be alleviated after a better night’s sleep. Therefore, if you are living with chronic pain, prioritizing sleep may significantly help in recovery.
What is Pain?
Pain is an unpleasant sensation that we experience when nerve receptors send a signal to the brain telling us something is wrong. Pain can be acute or chronic.
Acute pain refers to pain that lasts for a short time, such as a broken bone that eventually heals. Chronic pain refers to recurring pain or pain that lasts for longer than a few months, such as lower back pain, arthritis, recurrent headaches, cancer pain, or fibromyalgia.
Effects of Poor Sleep on Body Pain
There is an unquestionable link between sleep and pain, with research evidence showing that the effect of sleep on pain may be even stronger than the effect of pain on sleep.
Researchers found that poor sleep causes low levels of a neurotransmitter called N-arachidonoyl dopamine (NADA) within an area of the brain called the thalamic reticular nucleus (TRN), resulting in heightened pain sensitivity, medically known as hyperalgesia.
The researchers explained that short sleep times, poor sleep quality, and fragmented sleep often cause increased sensitivity to pain in chronic conditions like rheumatoid arthritis.
People with sleep problems also appear to be at a higher risk of eventually developing conditions like migraines and fibromyalgia.
Sleep and pain appear to share similar pathways and neurotransmitters. Therefore, sleep deprivation affects the release of essential neurotransmitters and hormones involved in pain regulation, such as serotonin and cortisol, contributing to increased pain sensitivity.
Lack of sleep can also cause inflammation in the body, which will often result in muscle aches and pains and can exacerbate inflammatory conditions like arthritis.
Discover how improving your sleep can reduce body pain
Sleep quality and pain sensitivity have a significant correlation. Good sleep quality can help decrease pain sensitivity. Adequate sleep is essential for maintaining healthy pain processing in the brain reducing the risk of chronic pain conditions.
Sleeping better also helps the brain with its painkilling capabilities. Sleep is considered a natural analgesic that can help manage and lower pain.
During sleep, the brain undergoes important restorative processes necessary for pain modulation, reducing the risk of chronic pain conditions.
Therefore, addressing sleep quality can lead to better patient outcomes with reduced pain levels, improved physical function, and better mental health outcomes.
Contact Us for a Chiropractic Appointment
If muscle and joint pains are making it difficult for you to enjoy adequate sleep, chiropractic may help.
Your chiropractor will use a range of techniques, including massage, heat application, joint mobilization, exercises, and advice to improve circulation and healing in the affected areas and relieve muscle and joint pains.
Contact 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.

Do your achy joints become more painful in cold weather? Well, you are not alone. Many people complain that during cold weather, especially during late fall and winter, they experience joint pain, especially in the hips, knees, and ankles. The question that arises then, is what is the cause of joint pain in the cold? To answer your questions, we have explored the scientific reasons for this kind of pain and given you applicable tips to help manage joint pain during colder months. Have a look!
Why Joint Pain Occurs Due To Cold Weather
Scientific evidence shows that joint pain feels worse in cold weather. When it is cold outside, nerves and blood vessels constrict in the arms and legs, decreasing blood flow and circulation to keep our inner core, heart, and organs, warmer. This causes our joints to become more stiff and painful.
A drop in atmospheric or barometric pressure may also increase joint pain for some people. Atmospheric or barometric pressure refers to the weightiness of air and decreases in cold weather. This drop in barometric pressure may cause your soft tissues to swell and put pressure on your joints, causing your nerves to transmit increased pain signals.
 Also, when it is cold outside, people move around or exercise less, which can lead to a loss of muscle strength and flexibility and, therefore, more joint pain.
Another theory suggests that synovial fluid inside your joints thickens in cold temperatures, causing joint stiffness and pain in cold weather.
Tips to manage joint pain during colder months
Although the cold weather may make your joint pain feel worse, there are some things you can do that can help. Have a glance!
Dress warmly: Layer clothing to stay warm and reduce exposure to the cold whether you are indoors or outdoors. Consider thermal underwear to protect your hips and knees, and insulated gloves to keep your hands and fingers warm. Also, don’t forget warm boots with good tread to prevent falls. While in the house, keep yourself warm and cozy. Regular exercise: It helps build up muscle and bone strength to help protect your joints. It also promotes better mobility by keeping your joints and muscles from becoming stiff. If you exercise outdoors, be sure to dress appropriately and stretch afterward. Maintain your weight: Cold and blustery outside can be tempting to coil up in a coach with a warm blanket enjoying your favorite snack and coffee. Pair these situations together, and you get weight gain. Unfortunately, weight gain puts added stress on already painful joints. It’s important to eat a balanced diet with a good check of fruits and veggies, and lean proteins to help maintain weight and promote joint health. Besides keeping your weight in check, it also ensures your joints are getting the vitamins and minerals they need to stay strong. For achy joints, try incorporating foods that naturally contain anti-inflammatory properties like avocado, oily fish, nuts, garlic, and berries, to help reduce pain. Also, avoid unhealthy choices, such as processed foods, which can cause inflammation.
Stay hydrated: The cold weather can easily tempt you to assume you do not need to take plenty of water. But remember, just because you are not hot and sweaty doesn’t mean that you are not losing fluids. Dehydration can increase sensitivity to aches and pain, reduce joint fluid lubrication, and cause muscle cramping. Be sure to drink plenty of fluids, including water, naturally flavored water, or fruit juice. Warm soup and flavored tea also help with hydration.
If you find that cold weather significantly impacts your joint pain, speak to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC. You will get a proper diagnosis and a guide on developing a personalized treatment plan. 

Sciatica refers to the nerve pain resulting from an injury or irritation to your sciatic nerve. Sciatica is not a condition, but rather a symptom of another problem involving the sciatic nerve. 
The sciatic nerve is the longest and widest nerve in the human body. It runs from the lower back, through the buttocks, and down the legs, ending just below the knee.
The sciatic nerve controls several muscles in the lower legs and supplies sensation to the skin of the foot and the majority of the lower leg.
Causes of Sciatica
Sciatic nerve pain is often a result of a herniated disk in the spine. Other causes include bone spurs on the lower back bones, tumors, or nerves affected by another health issue.
Symptoms of Sciatica
Sciatica symptoms include:
Pain: Sciatica pain is a result of pressure exalted on the affected nerve. Most people who have experienced sciatica pain describe it as burning or like an electric shock. The pain often shoots or radiates down the leg on the affected side. Numbness and tingling: It occurs when you can’t feel sensations on the skin in the affected areas of your back or leg. The numbness usually happens when you wake up or sit in one position for a long time. Muscle weakness: This is a more severe symptom. It means that muscle command signals are having trouble reaching their destinations in your back or legs. Urinary incontinence or fecal incontinence: This is a very severe symptom. It means that signals that control your bladder and bowels are not reaching their destinations. Risk Factors for Sciatica
The common risk factors for sciatica include:
History of back pain: A history of back pain or problems with the back may increase one’s risk of sciatica. Having excess weight or obesity: The more weight you have, the more your back muscles have to work to support the body weight. That can lead to back strains, pain, and other issues. Your job: Jobs that require heavy lifting, a lot of bending, or prolonged sitting without proper back support may increase your risk of lower back problems. Physical inactivity: Sitting for long periods and a lack of physical activity can increase the risk of sciatica. Normal wear-and-tear: As we get older, wear-and-tear is normal, especially on the spine which can lead to pinched nerves, herniated disks, and other conditions that increase the risk of sciatica. How to Manage Sciatica Symptoms Effectively
Depending on the cause, milder cases of sciatica usually get better with self-treatment. Some of the applicable self-treatment include:
Stretching and physical activity help strengthen the core muscles and reduce back pain. A home remedy that targets the use of ice during the first 1-2 days when pain first begins. Another practical home remedy is applying a heat pack to the area if the pain persists longer than 2 days. Chronic sciatica pain can effectively be treated through chiropractic adjustments. Chiropractors use a special method called spinal manipulations where they gently move the vertebrae and joints back where they should be, using quick and soft thrusts. The adjustments and movements aim to fix the spine’s alignment, reducing pressure on the sciatic nerve for pain relief and allowing the body to recover. When the joint or vertebra returns to its proper place, inflammation decreases, and the healing starts.
Are you experiencing chronic sciatica pain? Start your chiropractic care today! Call 252-335-2225 to schedule a visit with Dr. Jason B. Jones - 706 W. Ehringhaus Street - Elizabeth City, NC 27909.