Tips to Boost your Immune System during the Winter

Tips to Boost Your Immune System during Cold and Flu Season.

At West End Chiropractic and Wellness we help a lot of patients manage cold and flu season without getting Sick! Boosting your immune system is essential and today we give you a few simple tips to help avoid getting sick as result of the cold.

1) Supplements

        Zinc – take within 24 hours of feeling sick to get best results

Vitamin D – take 5000 iu’s daily for ideal immune support

Probiotics – take daily on empty stomach to get best results

2) Diet:

            Avoid the following foods:

 Sugars, Processed Foods, Acidic Foods, Grains

            Eat the following foods:

                        High quality whey protein

Fermented foods: kefir, olives, yogurt, kimche, miso, and sauerkraut

Unrefined Coconut Oil

Blueberries and Raspberries

Teas: Matcha green tea and Tulsi

Herbs and Spices: Garlic, Cinnamon, Cloves, Turmeric, Licorice

3) Daily Routine:

        Develop Healthy Sleep Routine:

No electronics within 1 hour of bed time, Sleeping room temperature 70 degrees or lower, remove electronic devices from the bedroom, consistent bed time and wake

By putting these steps into place your immune system will get a major boost! To learn more about how to improve your health and way of life contact West End Chiropractic and Wellness today at (952) 500-8477 or visit us online

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How Healthy is your Gut?

A Healthy Gut? Yeah, it seems weird but your Gut is essential to your overall well-being. Many times this aspect of well-being is overlooked because we simply don’t know the importance of how well cultured bacteria in our gut plays a role in our health. Everything from immune system support to mood to cholesterol levels, to hormone balances and everyday energy can be impacted by an under active gut. The biggest thing we can do for this important piece of our health is make sure we give our bodies what is needed to support the proper bacteria within our digestive system. The following article today covers areas that you can focus on daily to help improve your Gut Health!

1) Diet high in vegetables, legumes, beans, and fruit

Examples:   Raspberries     Artichokes     Whole grains    Green peas      Broccoli                                            Beans  (kidney, pinto and white)   Chickpeas     Lentils

What these foods have in common is they are all high in fiber; which is commonly known to be good for digestive health. Fiber alone does not bring in good kinds of bacteria, but the existing bacteria in our gut helps break down the fiber, which in turns fuels them and promotes future growth.

2) Fermented and cultured foods

Examples: Greek Yogurt    Sauerkraut    Fermented beets    Cured Olives     Cheese                                      Buttermilk       Kombucha

These foods bring different kinds of bacteria into the body to help support a well-rounded colony of bacteria in a natural way.

3) Probiotics

A probiotic supplement can help make sure there is sufficient amounts of a bacteria within your system. This is not always a cure-all in efforts to form a healthy gut but if poor diet is something seems to be a lingering issue this can be a helpful addition into your daily regimen.  Talk to a medical provider before starting a Probiotic supplement as their are variety of supplements out there with varying benefits.

To learn more contact West End Chiropractic and Wellness today at (952) 500-8477


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Mindfulness Techniques

At West End Chiropractic and Wellness we treat patients every day with a variety of health issues that are caused by a myriad of stressors and incidents. For many of our patients helping balance out the emotional side of the equation can help improve their healing significantly. Today we go over a few great meditation and mindfulness techniques.

Mindfulness Techniques

1.) Transcendental Meditation or “Mantra-based” Meditation

~ The idea with transcendental meditation is to reach enlightenment.

~ 2 x a day for 20, recommended one session be in the morning before you get going.

~ 3 syllable mantra, no words just sounds

~Eventually with practice you can uses your mantra as a way to calm yourself in any situation as it will trigger a parasympathetic response in nervous system.

2.) Affirmations and Visualization

~ Similar to transcendental meditation, you can use mantras that have specific wording to meditate with.

~Helpful when a certain issue is causing you stress.

~This process helps with detaching from learned tendencies to worry/fear/be stressed out by things out of our control. (PS most of the things we worry about never happen)

Example: if money or paying bills is causing stress, hold the mantra “I have everything I need to be safe in my life” or “Abundance comes to me easy and effortlessly”

~Quieting the mind takes practice, if the mind can’t stay with mantra with ease, visualization is helpful.

~Hold imagery in your head of things that make you happy, or how you look totally fulfilled in life.

3.) Moving consciousness throughout the body.

~ There are 7 main energy centers (that we know of) in the body, often called chakras.

~ In a mindfulness session, bring you conscious awareness from your head and into the throat, heart, gut, sacrum, or feet.

~Putting a light hand on region can help lead your consciousness into these areas.

~You can also use this technique to consciously assess pain throughout your day. Bringing awareness to the area instead of reacting the pain.

Easy Tips for everyday meditation. 

1.) Ritualize it!

2.) Be aware of your breath as often as you can and deepen it. (Studies have shown that if you take more than 14 breathes per minute your brain thinks its in survival mode and triggers sympathetic nervous system.)

3.) Give yourself space to not be perfect at it for a while. A lot of people give up because they get frustrated with not being able to sit still or quiet the mind. It takes time, so if your mind wanders let it and more importantly don’t stress about it doing so (that is why having a mantra can bring you back as the mind wanders).

4.) Brain/heart harmonizing… takes 3 minutes.

To learn more how we can help you on your path to health and wellness contact West End Chiropractic and Wellness at (952) 500-8477 or visit us online at

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Top 5 Reasons to take your Child to a Chiropractor

Why Do Your Children Need To See Chiropractor?

At West End Chiropractic and Wellness our team is constantly getting asked why are so many parents taking their children to a chiropractor? In all reality the answer is pretty simple, children have spines and a nervous system just like adults and we want to make sure they are taking good care of their bodies so they develop appropriately as they age. However, if we want to be more specific there are multiple reasons why children should see a chiropractor.

Top 5 Reasons To Take Your Child To A Chiropractor

  1. To promote proper growth and development and to limit health challenges such as issues with nursing and reflux.
  2. To allow a child’s nervous system and spine to grow optimally and without interference. To reduce ear infections, bed wetting, asthma and allergies.
  3. To improve a child’s immune system and digestive health and to limit colic and constipation.
  4. To encourage nerve and brain development (neural plasticity). To promote proper perception and awareness preventing labels such as ADHD, Sensory Integration Disorder and other neurodevelopmental disorders.
  5. To be proactive about your child’s overall health and well being which will limit and support them through colds and infections and allow them to meet their optimal potential

The health and happiness of your child is the most important thing.  Chiropractic care has been proven to be safe and effective at improving the wellbeing and happiness of children.

Just start talking to other mothers and families that have seen the benefits of chiropractic care.  The positive results are endless.

Chiropractic care along with proper lifestyle choices are the foundation for proper growth, development, health and happiness. At West End Chiropractic and Wellness our team and staff have worked with kids and children of all ages and health issues. Our team is dedicated to serve and help your family lead a healthier way of life.

To learn more visit us online at St. Louis Park Chiropractor or call the office at (952) 500-8477

West End Chiropractic and Wellness

West End Chiropractic and Wellness

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Top 10 Foods and Spices to Help Reduce Inflammation

Acute and Chronic Inflammation can be burden for many of the patients we treat at West End Chiropractic and Wellness. Our doctors and team have helped thousands of patients get out of pain naturally and for many of our patients helping them find resources at home through their diet is essential. Today we discuss our top 10 anti-inflammatory foods and spices that we have seen amazing results with!

To start, numerous spices and herbs contain a wide variety of antioxidants, minerals and vitamins, and help maximize the nutrient density of your meals. Every time you flavor your meals with herbs or spices you are literally “upgrading” your food without adding a single calorie. Many studies have also shown that most herbs and some spices tend to have unique medicinal qualities.

Three Spices That Pack a Powerful Anti-Inflammatory Punch

  1. Cloves
  2. Ginger
  3. Turmeric

While among the most potent, ounce for ounce, herbs and spices are certainly not the only anti-inflammatory ingredients available. A number of foods are well-known for their anti-inflammatory properties, and making sure you’re eating a wide variety of them on a regular basis can go a long way toward preventing chronic illness.

Top Seven Anti-Inflammatory Foods

The following foods and nutrients deserve special mention for their ability to quell inflammatory responses in your body:

1. Animal-based omega-3 fat Animal-based omega-3 fats—found in fatty fish like wild Alaskan salmon and fish- or krill oil—help fight inflammation throughout your body. It’s particularly important for brain health. Research published in the Scandinavian Journal of Gastroenterology4 in 2012 confirmed that dietary supplementation with krill oil effectively reduced inflammation and oxidative stress.
2.  Leafy greens Dark leafy greens such as kale, spinach, collard greens and Swiss chard contain powerful antioxidants, flavonoids, carotenoids, and vitamin C—all of which help protect against cellular damage. Ideally, opt for organic locally grown veggies that are in season, and consider eating a fair amount of them raw. Juicing is an excellent way to get more greens into your diet.
3.  Blueberries Blueberries rate very high in antioxidant capacity compared to other fruits and vegetables. They are also lower in sugar than many other fruits.
4.  Tea Matcha tea is the most nutrient-rich green tea and comes in the form of a stone-ground unfermented powder. The best Matcha comes from Japan and has up to 17 times the antioxidants of wild blueberries, and seven times more than dark chocolate.
5.  Fermented vegetables and traditionally cultured foods Optimizing your gut flora is important for a well-functioning immune system, and helps ward off chronic inflammation. In fact, the majority of inflammatory diseases start in your gut, as the result of an imbalanced microbiome. Fermented foods such as kefir, natto, kimchee, miso, tempeh, pickles, sauerkraut, olives, and other fermented vegetables, will help ‘reseed’ your gut with beneficial bacteria.
6.  Shiitake mushrooms Shiitake mushrooms contain strong compounds with the natural ability to discourage inflammation, such as Ergothioneine, which inhibits oxidative stress.
7.  Garlic Garlic has been treasured for its medicinal properties for centuries. It’s also one of the most heavily researched plant foods around. Over 170 studies5 show it benefitting more than 150 different conditions. Garlic exerts its benefits on multiple levels, offering anti-bacterial, anti-viral, anti-fungal, and antioxidant properties.

The running thread linking a wide variety of common health problems—from obesity and diabetes to heart disease and cancer—is chronic inflammation. The key to reducing chronic inflammation in your body starts with your diet, and being liberal in your use of high-quality herbs and spices is one simple way to boost the quality of your food. They’re an inexpensive “secret weapon” that just about everyone can take advantage of. Spicing up your meals is not enough, however, if processed foods comprise the bulk of your diet.

It’s important to realize that dietary components can either prevent or trigger inflammation from taking root in your body, and processed foods do the latter, courtesy of pro-inflammatory ingredients like high fructose corn syrup, soy, processed vegetable oils (trans fats), and other chemical additives.

To learn more about how our dedicated team of medical providers can help you call West End Chiropractic and Wellness today at (952) 500-8477 or visit us online to learn more at St. Louis Park Health and Wellness! 

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Top 7 ways to naturally eliminate NSAIDS from your life

Are you or someone important to you suffering from pain? How about back pain, headaches, or a pain from an injury. Maybe your dealing with chronic pain which can be very crippling, and it’s natural for anyone to seek ways to relieve it. Millions of Americans who suffer from chronic pain take painkillers and believe it to be one of the primary methods for pain relief.

Today, 60 million Americans rely on a class of painkillers called non-steroidal anti-inflammatory drugs or NSAIDs, unaware that these medications can actually cause more harm than good.

NSAIDs Side Effects: The Risks They Don’t Tell You About

Numerous studies link NSAIDs to detrimental side effects. Each year, over 100,000 people given an NSAID prescription are hospitalized, and about 15,000 succumb to death.

In 2000, Vioxx, a potent non-steroidal anti-inflammatory drug, was released in the market. A year before Vioxx was approved, I already warned the public about the cardiovascular risks associated with the drug. It took four years and 60,000 deaths (due to heart-related side effects) before warnings were heeded and Vioxx was removed from the market.

But it didn’t stop there. In 2004, the US Food and Drug Administration (FDA) cautioned the public that NSAIDs, such as Cox-2 inhibitors Bextra (which was removed from the market in 2005) and Celebrex, along with other over-the-counter varieties like Aleve, Ibuprofen, and aspirin, all potentially lead to cardiovascular problems, GI bleeding, kidney problems, and increased blood pressure.

Pregnant women were especially warned against using NSAIDs. A study reported that prescription and OTC non-aspirin NSAIDs, such as diclofenac, naproxen (Aleve), celecoxib (Celebrex), and ibuprofen (Advil), increased their risk of miscarriage.

At West End Chiropractic and Wellness our goal is to help you live a life pain free, without the use of drugs or medications. Today we list our top 7 ways to eliminate NSAIDs from your life!

Top 7 Ways to Eliminate NSAIDs from your life

  • Reduce Grains & Sugars
    • Helps avoid elevated insulin & leptin levels – Elevated levels may lead to or exacerbate inflammation in the body
    • Eliminating sugars & grains will radically reduce inflammatory prostaglandins
  • Vitamin – D
    • Regular, appropriate sun exposure will work through varying mechanisms to reduce aches & pains
  • Omega – 3s
    • High-quality, animal-based omega-3 fatty acids are precursors to mediators of inflammation, prostaglandins
  • Stress-Relief
    • Emotional trauma can predispose you to immune dysfunction, effective stress relief tools will assist the innate intelligence of the body by addressing the stress bogging down the immune system
    • EFT, or Emotional Freedom Technique, is highly recommended for reducing emotional stress and is accomplished through acupressure points
  • Natural Alternatives
    • Use natural alternatives such as ginger, boswellia, bromelain, or cayenne cream for temporary pain relief while transitioning from NSAIDs to natural relief care
  • Grounding
    • Also known as Earthing, is walking barefoot outside
    • This allows the body to receive a surge of electrons from the Earth, which have antioxidant effects, thereby helping protect the body from inflammation
  • Get Adjusted
    • Research shows that adjustments to spinal misalignment can boost nervous system function leading to decreased inflammation

To learn more how about our team can help you call West End Chiropractic and Wellness at (952) 500-8477 or visit us online at St. Louis Park Chiropractor! 

West End Chiropractic and Wellness

West End Chiropractic and Wellness

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The Best 5 Healthy Fats for your Body!

The moment we hear the word “Fat” panic and fear immediately ensue. However, having a diet high in good fats can play major a role in improving your health. At West End Chiropractic and Wellness we have helped numerous patients eliminate and get rid of health issues and conditions such as fatigue, weight gain, hormone imbalance and gut problems by adding good quality to fats to their diet. So what are some great fats to eat? Below we list our top 5 foods that you should be adding to your diet!!!

1. Avocados
● Rich in monounsaturated fats which raise levels of good cholesterol
while lowering the bad
● Full of vitamin E which help with free radical damage and boost
● Packed with protein, more than any other fruit
● It has a lot of folate which can prevent birth defects

2. Butter
● The omega-6 and omega-3 fatty acids found in butter help your
brain function properly and improve skin health. Also, these fatty
acids are considered essential since the body cannot produce them
● Butter has many fat soluble vitamins and trace minerals like the
antioxidant selenium

3. Coconut oil
● Coconut oil is extremely versatile from cooking to skin to hair
● The fat in
● coconut oil is easy to break down allowing it to be used at energy
● Improves brain and memory function

4. Extra Virgin Olive Oil
● Extra virgin olive oil is great for heart health and protects cells from
● It also works as an anti-inflammatory

5. Omega-3s
● There are three different types of “omega-3s”: ALA (alpha-linolenic
acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic
● DHA and EPA are the preferred kind and found in seafood like
salmon and sardines
● ALA is found in some plants like nuts and high quality grass fed
● Studies have found that people who eat diets high in omega-3s live

To learn more visit our website at or call us to schedule an appointment at (952) 500-8477

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Tips to help your Chiropractic Adjustment stay in Alignment

At West End Chiropractic we see a variety of patients with spinal misalignment’s or subluxations. Some times these patients have acute issues, some times they are suffer from chronic problems, either way after we adjust the subluxated area are goal is for things to stay in alignment. Thus, the more the patient can do outside to promote a healthy spine the better. So here are a few simple tips to help support your chiropractic adjustment.


Help your body adapt to the its new positions by reducing inflammation with ice. Avoid direct contact to skin and check the area occasionally to avoid negative repercussions. Avoid heat immediately after the adjustment or acute episodes of pain.

Stretching helps maintain the alignment and provides the best opportunity to increase the normal range of motion of your body.


Help your immune system keep inflammation in check by limiting or avoiding inflammatory foods such as dairy, gluten, sugar and synthetic sweeteners, or fried or oily foods containing high amounts of omega-6 fatty acids.

Hydrate, hydrate, hydrate. Drink plenty of water to help keep inflammation in check and to continuously flush the lactic acid, uric acid, CO2 and other metabolic waste products which accumulate throughout the day. A good goal is drink 1 oz. of water per 2 lbs. of body weight.

Conversely, omega-3 fatty acids reduce inflammation and are easily taken as a fish-oil supplement. Other sources of healthy fats include coconut oil, avocados, and butter from organic, grass-fed cows. Turmeric is another great anti-inflammatory to add to your diet.

Work on awareness:

Be aware of the positions you fall asleep in. Avoid stomach sleeping and support side-sleeping with a pillow between the knees to reduce pelvic stress. Check the posture you are in at work and during hobbies. Check your footwear. Make sure your choosing based on support and comfort, not style.

Stay Active:

A brief walk after the adjustment will help your body adapt to the release of stresses and the improved alignment. Exercise helps the body maintain proper bone and joint health while improving circulation to reduce inflammation.

The aging body:

No matter how adept we are when it comes to a healthy lifestyle we are always fighting an unfair battle. Not only are we fighting the aging process, but life happens. Normal everyday stressors are disguised as good things as well as bad things. When life catches up with you stop in for an adjustment to reset your alignment and prepare you for what life throws at you.

For more information or questions call West End Chiropractic and Wellness today at (952) 500-8477 or visit us online at today!

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Is coffee good or bad for you?

At West End Chiropractic and Wellness this question gets asked to us a lot. There is a lot of contradictory information out there, but to sum up the most recent research: No! Studies have shown that regular coffee drinkers might actually have a slight edge on fighting cancer, a healthier gut, and are less likely to develop dementia. So start drinking coffee and let your body reap the benefits!

  • The World Health Organization reversed their longtime position that coffee may cause cancer, and now maintain that drinking coffee can actually reduce the risk of chronic diseases. Once study showed that drinking 5 cups/day reduced the risk of some brain cancers. Other diseases that coffee has a positive impact on are Type 2 diabetes, heart rhythm problems, and stroke.
  • A 2009 study showed that coffee increases the growth of beneficial gut bacteria called Bifidobacterium. Furthermore, we know the health of your gut has a direct impact on your immune system!
  • Coffee increases the enzyme (NMNAT2) that blocks the effects of disorders like Alzheimer’s, Parkinson’s, ALS and Huntingtion’s disease.

So what is the best way to enjoy your morning brew?

By using Organic, shade-grown beans brewed and enjoyed black. Need it sweet or creamy? Choose Stevia and raw, organic cream.

For more nutritional or health related questions talk to one of our doctors next time you’re in the office or by calling the office at (952) 500-8477

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Can a chiropractic adjustment help with Headaches?

If you have a headache, you’re not alone. Nine out of 10 Americans suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea. What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Take a pill? Well we are here to let you know there is a better alternative.

Research shows that a spinal adjustment – the primary treatments provided by doctors of chiropractic – may be an effective treatment option for migraine headaches, tension headaches and headaches that originate in the neck. A 2014 report in the Journal of Manipulative and Physiological Therapeutics (JMPT) found that interventions commonly used in chiropractic care improved outcomes for the treatment of acute and chronic neck pain and increased benefit was shown in several instances where a multimodal approach to neck pain had been used.

Headache Triggers

Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About 5 percent of all headaches are warning signals caused by physical problems. The remaining 95 percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease; the headache itself is the primary concern.

The greatest majority of primary headaches are associated with muscle tension in the neck. Today, Americans engage in more sedentary activities than in the past, and more hours are spent in one fixed position or posture (such as sitting in front of a computer). This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache. So what does this mean? Well that a chiropractic adjustment can reduce and eliminate headache based pain and symptoms.

What Can You Do?

First we recommend calling a chiropractor in your area to schedule a thorough examination and evaluation. At West End Chiropractic and Wellness we have helped thousands of patients get rid of their headaches and enjoy life again. Until you receive an examination here are some great tips to do from home:

  1. If you spend a large amount of time in one fixed position, such as in front of a computer, on a sewing machine, typing or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.
  2. Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headaches.
  3. Drink at least eight 8-ounce glasses of water a day to help avoid dehydration, which can lead to headaches.

To learn more how the medical team at West End Chiropractic and Wellness of St. Louis Park and Minneapolis can better serve you call us today at (952) 500-8477 or visit us online at!

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