Goshen Family Chiropractic

11/20/2025

Good Fats Vs Bad Fats

Not all fats are created equal. Some fats are better for you than others and may even help to promote good health. Knowing the difference can help you determine which fats to avoid and which to eat in moderation.

Dietary fat, also known as fatty acids, can be found in foods from both plants and animals. Certain fats have been linked to negative effects on heart health, but others have been found to offer significant health benefits. Certain bodily functions also rely on the presence of fat. For example, some vitamins require fat in order to dissolve into your bloodstream and provide nutrients.

What are the less healthy fats?
Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as:

butter
margarine
shortening
beef or pork fat

Saturated fat: Use sparingly
Most saturated fats are animal fats. They’re found in high fat meats and dairy products.

Saturated fat sources include:

fatty cuts of beef, pork, and lamb
dark chicken meat and poultry skin
high fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
tropical oils (coconut oil, palm oil, cocoa butter)
lard

Traditionally, doctors have linked higher saturated fat intake with increased heart disease risks. This idea has been called into question more recently.

According to Harvard University, researchers now think saturated fat may not be as bad as once thought — but it still isn’t the best choice for fats. The researchers concluded that replacing saturated fat in your diet with polyunsaturated fats can reduce your heart disease risk.

A 2017 journal article published in the British Journal of Sports Medicine reported that the risks of LDL (bad) cholesterol had previously been overstated, particularly when it comes to a negative effect on heart health.

11/19/2025

How to Stay Healthy During Cold and Flu Season

As temperatures drop, cold and flu season becomes a major concern for many. The colder months bring an increased risk of illness, but with the right strategies, you can strengthen your immune system and stay healthy.

Strengthen Your Immune System
Your immune system is your body’s natural defense against viruses. Here’s how to keep it strong: Eat a Nutrient-Rich Diet, Stay Hydrated, Exercise Regularly

Prioritize Rest and Stress Management
Lack of sleep and chronic stress weaken the immune system, making you more susceptible to illness. Aim for 7-9 hours of quality sleep each night. A consistent sleep schedule helps your body recover and function properly. Chronic stress raises cortisol levels, which can suppress immune function. Try mindfulness practices, meditation, or deep breathing exercises to keep stress levels in check.

Support Your Body with Chiropractic
Chiropractic care helps improve nervous system function, which plays a key role in immune response. Proper spinal alignment allows the body to function at its best.

Cold and flu season doesn’t have to mean constant sickness. By maintaining a healthy lifestyle, practicing good hygiene, and seeking professional care, you can keep your immune system strong and reduce the risk of illness.

11/18/2025

Coffee May Help Protect Against AFib, Challenging Advice to Avoid It

Coffee is the most popular beverage in the United States, with approximately two-thirds of adults consuming it daily.
For people with atrial fibrillation (AFib) and those at risk for it, conventional medical wisdom has long advised cutting back or avoiding coffee altogether.

A new clinical trial challenges long-standing medical advice, suggesting that coffee may not trigger AFib episodes and could even reduce their frequency.

In the aptly named DECAF randomized controlled trial, researchers found that among 200 adults with diagnosed AFib, those who drank coffee daily had fewer recurrent episodes than those who avoided caffeine entirely over a six-month period. The trial results were published on November 9 in JAMA.

A new clinical trial found that adults with atrial fibrillation (AFib) who drank a cup of coffee daily had a significantly lower risk of recurrence compared to non-coffee drinkers.

11/17/2025

We received another great review on Google!

11/13/2025

Understanding Headaches: Common but Not Normal

Headaches are among the most prevalent health complaints worldwide. Studies show that up to 75% of adults have experienced a headache in the past year, with tension-type headaches being the most common. While headaches are incredibly common, it’s important to recognize that they are not a “normal” part of life.

A headache is your body’s way of signaling that something isn’t right. Whether it’s stress, poor posture, dehydration, or nervous system interference, headaches are a sign that the body needs attention.

Chiropractic care offers a drug-free, non-invasive approach to treating headaches by addressing the root cause rather than just the symptoms. Chiropractors specialize in correcting spinal misalignments, which can reduce nerve interference and alleviate the tension that often causes headaches.

In addition to adjustments, chiropractic care focuses on lifestyle changes that can help combat headaches. Your chiropractor can guide you in improving posture, managing stress, and incorporating exercises to strengthen your neck and back muscles.

11/12/2025

How Often Should a Person See a Chiropractor?

Chiropractic adjustment frequency varies depending on individual needs and the severity of the condition. While some people may find relief after just a few sessions, others may require multiple adjustments over several weeks or months.

Factors, such as age, overall health, lifestyle, and the duration of the underlying issue, may play crucial roles in determining the optimal frequency of adjustments.

during a 3-month observational study from 2021, researchers examined outcomes of chiropractic care for chronic spinal pain and found significant improvement in chronic lower back pain when people received chiropractic treatment more than once per week.

11/11/2025

Can I Give Myself an Adjustment?

Are self-adjustments safe? Can I give myself an adjustment?
The answer to both questions is no, there is no real way to perform a safe spinal self-adjustment and it’s impossible for an individual to manipulate the spine like a chiropractor would without causing further injury or harm to the spine.

Spinal adjustments should always be performed by board certified Doctors of Chiropractic to ensure they are being administered correctly. Chiropractic adjustments are very specific, and each patient spinal alignment is different; that’s why we asses every patient’s spine to determine which segment of the spine has lost motion or is stuck in an incorrect position, this allows us to adjust accordingly, targeting the specific areas of the spine that are in misalignment.

11/10/2025

Waist-to-Height Ratio Is Better Than BMI for Predicting Heart Disease Risk

Your body shape might better predict your risk of heart disease than your body mass index (BMI), according to a new study.

If you want a simple way to check your heart health, measure your waist and divide that number by your height. A waist-to-height ratio (WHtR) of 0.5 or higher could signal an increased risk of heart disease.

New research, recently published in The Lancet Regional Health found that WHtR was more closely linked to heart disease risk than both BMI and waist circumference alone.

A new study suggests your weight-to-height ratio may reveal heart disease risk more accurately than BMI. Subjects with larger waists relative to their height were more likely to develop calcium buildup in their arteries, even if their BMI was in a healthy range.

11/06/2025

3 Tips for a Healthy Thanksgiving

1. Load up on Veggies: With roast turkey a common thanksgiving meal in many homes, it is the ideal dish to boost with veggies.

2. Experiment with a new menu: Thanksgiving is the perfect time to cook up a storm, so why not break some boundaries and do something different this year? With so many delicious and healthy recipes available, you can nurture your body with tasty nutritional dishes galore.

3. Breathe, enjoy the day, and get back to your routine the next day: a gentle reminder that Thanksgiving is just one day of the year. Go ahead and enjoy the day, nourish your body and your soul, breathe, and get back to your normal routine the next morning.

11/05/2025

Prepare for Thanksgiving with Chiropractic Care

Thanksgiving is nearly here – a time when we watch football, overeat, and spend time with family and friends. To get ready for Turkey Day, consider adding chiropractic to your routine to boost your health and prevent some Thanksgiving pitfalls. Here’s what you need to know.

Traveling and Chiropractic Care:
If you’re traveling this year – whether by car or by plane – it could lead to back pain. All that time cramped up in a small seat plus plenty of sitting and waiting then add on a near-complete lack of movement for hours is enough to make anyone’s back sore. That’s where chiropractic comes in. Chiropractic care will return your spine to proper alignment and with continued care, will keep it there. This helps relieve immediate discomfort and can help prevent pain from returning.

Overeating, Less Movement, and More Stiffness:
Thanksgiving is usually a day that ends up with everyone stuffed. And because the holiday season is so busy, it usually means less time for exercise. All of the food plus inactivity may lead to joint stiffness and pain. With regular chiropractic care, you can help prevent the inflexibility and stiffness that comes with a day (or season!) of indulgence.

Chiropractic care can help protect your back, health, and wellness during the holiday season and beyond.

11/04/2025

Eliminating Daylight Saving Time Could Help Lower Obesity, Stroke Rates

Daylight Saving Time ended on Sunday, November 2, at 2:00 a.m. Eastern Time. As Americans “fall back” to Standard time in preparation for the shorter, darker days to come, the debate over whether there’s any real benefit to changing the clocks continues.

A recent study from Stanford Medicine researchers suggests that this biannual shifting of the clocks not only disrupts circadian rhythms but also the physiological processes they regulate, which in turn impact overall health outcomes.

They estimate that permanent standard time had the most benefits, preventing some 300,000 stroke cases per year and resulting in 2.6 million fewer people with obesity. Permanent daylight saving time, they found, would yield around two-thirds of the same positive effects.

New research suggests the twice-yearly practice of changing the clocks is hazardous to health. Predictive models indicate that a permanent switch to either standard time or daylight time would lead to significant declines in U.S. obesity rates and stroke cases.