Chiropractic Care Improves Joint Range of motion.

Photo Courtesy of Pexels

Photo Courtesy of Pexels

Maintaining healthy range motion is an important part of a healthy life style. When we’re young moment is typically very easy and free. But as we age we often lose range of motion and flexibility. Sometimes our lifestyles don’t require certain moments and the ability to use these movements lessens. What were once simple movements become more challenging, and we are prone to tightness and injury. Dr. Jerrod Puckett DC use his chiropractic skills to help patients with range of motion issues on a daily basis.

Daily Activities Require Healthy Range of Motion

Normal daily activities such as brushing your hair, washing yourself or looking over your shoulder while driving all require good joint range of motion. It is important that our joints move freely in order to complete basic daily activities. Ankles, knees, elbows, shoulders and necks all need to be mobilized regularly to maintain our health and to allow us to continue functioning normally. When things are working well we don’t notice our joints. However, if we have an injury or a degenerative condition in any one of these joints, we’ll often feel it daily and it may limit us from performing some normal daily activities.

Photo Courtesy Pexels

Photo Courtesy Pexels

The Spine is Essential to Healthy Movement

The spine is one of the primary areas of treatment for chiropractic doctors. Here at Inner gate in Portland Dr. Puckett uses spinal manipulation to restore normal range of motion in the spine. If our spinal range of motion is unhealthy it will affect many areas of our lives. Unhealthy spines contribute to many conditions including carpal tunnel syndrome, headaches, sciatica, and chronic ankle sprains.  Having our spine in proper alignment is essential for pain free living and healthy movement. Seeing an experienced chiropractor is a great way to maintain spinal health.

Chiropractic Medicine

Dr. Jerrod Puckett uses his knowledge of sports medicine, movement theory and his chiropractic skills to assess and treat many conditions. He can work wonders when it comes to increasing range of motion in the spine and other areas of our bodies. If you’re interested in restoring lost range of motion, decreasing pain and determining if some chronic condition that hinders your life can be treated with chiropractic medicine come in for an appointment with Dr. Puckett.

Photo Courtesy of Pexels

Photo Courtesy of Pexels

Dr. Puckett often gives specific stretches or exercises to strengthen supporting muscles and lengthen tendons and ligaments in the affected areas. These exercises support the chiropractic adjustments and help you return to normal activities without any pain or restriction.

At Inner Gate our team is here to help answer your questions.  Please feel free to contact us today.

Dr. Puckett accepts these insurances:
BCBS, ASHN, Providence, Auto Accidents First Choice Health, MODA, Health Net, and Workmans compensation.

Chance Henritzy LMT joins Inner Gate Acupuncture

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Schedule a 60-minute massage appointment with Chance starting May 24th through the end of June for just $55!! 

Massage therapy is a hands-on therapy that promotes health and well-being through the use of pressure and movement on the body and muscles. 

Chance is a Portland native. He has great enthusiasm and curiosity and enjoys studying functional movement. His passion is helping others live with less pain and more happiness.

He specializes in targeting specific motions that cause pain, finding the inhibitors, and working deeply in the muscles to help eliminate pain and prevent its return. He is focused, present, and devoted to helping each individual in whatever way he can. 

Chance uses multiple massage techniques including Tui-Na, Thai Massage, Deep Tissue and Structural Bodywork. He believes strongly in sharing knowledge and helping educate his patients. He enjoys working with athletes and is able to use his own athletic background to inform treatments. 

He enjoys staying active and while he's not giving or receiving massage you can find him hiking, lifting, or training jiujitsu. 

Call today for your 60-minute massage with Chance Henritzy LMT 

He is available on Fridays and Saturdays at our SE Ankeny clinic.


May Moon

Photo Courtesy of Pexels

Photo Courtesy of Pexels

In ancient times the moon was an important way people kept track of seasonal changes and important events. People associated the moon with the natural phenomena that occurred throughout the year. 

In our time the solar calendar has become far more important and the lunar calendar. The lunar calendar is typically used only for certain religious festivals. This year the May full moon will occur on the 18thof May. 

This May moon was traditionally associated with the large blooms of wildflowers found throughout the northern hemisphere. Traditional names for the May moon include references to blooming flowers from a variety of peoples. Native American, Angle-Saxon, and Germanic names all associate the moon with the varied blooms. 

In the Pacific Northwest wildflowers are abundant throughout the spring. On hikes here we can see, larkspurs, columbine, Indian paintbrush, twin flower, trillium and many more.  The blooms are also varied in their timing due to the steep slopes and elevation changes found throughout our landscape. 

May is a great time to explore the natural beauty of the Pacific Northwest. If you’re new to hiking check out this site which offers beautiful hikes for all levels of hikers!

https://matadornetwork.com/life/13-of-the-most-mind-blowing-hikes-around-portland/

Get out there and explore. If your knees, ankles, feet or backs need any care before or after your hikes come in for some great acupuncture, chiropractic or massage. And if spring and summer pollens from wildflowers and grasses are aggravating your allergies, acupuncture can help treat allergy symptoms!

Personalized healthcare

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The mapping of the human genome published in February 2001, launched healthcare into a new era of medicine. DNA sequencing paved the road for more individualized medicine and gave birth to the concept of genomic medicine.  Heather Krebsbach ND is able to utilize the growing knowledge and understaning of genetics to inform her naturopathic medicine practice here is Portland, Oregon.

 

The National Human Genome Research Institute defines genomic medicine as "an emerging medical discipline that involves using genomic information about an individual as part of their clinical care (e.g., for diagnostic or therapeutic decision-making).”

 

Genomic medicine has helped to identify: 

·     Targeted medication for individuals to decrease side effects 

·     Medications that are more effective for specific diseases 

·     Examine the relationship our environment has on our genes

·     Ways to change diet and lifestyle to support the genes we were born with 

 

Genomic medicine isn’t confined to cancer research or what medications to use, there are a number of tests that are centered on optimizing health. For instance, we now have a picture of how each individual is detoxifying as well as making neurotransmitters. With this information, supplements, diet and lifestyle recommendations can be personalized. 

 

This technology is going even further by mapping out our intestinal microbiota, or the community of bacteria, yeast and viruses living in each of our digestive tracts. Many of these organisms have a beneficial relationship that keeps us healthy and much research is going into this area to identify the effect specific organisms have on diseases such as diabetes and cardiovascular disease. There are numerous tests on the market, but it’s important to have a conversation with your healthcare provider to determine the “right” test for you.

 

Sport Injury and Sports Recovery Research and Development

The field of naturopathic medicine excels in its ability to individualize health care to combine diet, lifestyle, herbs and nutraceutical supplements. Now genetic testing is taking this quality of care to new heights by enabling naturopathic doctors to identify and treat chronic or underlying conditions in a more holistic way. 

 

 

Eight Easy Ways Seniors Can Develop and Maintain Healthy Habits

Photo Credit Pexels

Photo Credit Pexels

When it comes to developing healthy habits, it can often feel overwhelming. However, living a healthy lifestyle can make your life much easier and enjoyable, especially during your golden years. Seniors who exercise spend 25 percent less time being injured than those who don’t, so it’s incredibly useful and important to exercise regularly. Here are a few methods to help you improve your physical and mental health in a long-lasting way. 

Start Small with Healthy Habits

After New Year’s, many people set resolutions that they eventually give up on after a month. This can be in part to trying to do too much all at once. Instead, focus on starting small. Try to change one habit instead. For example, if you’re hoping to change your diet, start doing one thing like drinking more water. This can help with skin health and overall energy.

Get to Know Your Medicare Plan

Your Medicare plan is your gateway to helpful resources and tools. Take some time to learn about its benefits, so that you can take full advantage of all that it has to offer. If you need additional coverage, Medicare Advantage has options for you. For example, Medicare Advantage plans through Humana provide supplemental benefits such as the SilverSneakers fitness program, as well as dental and vision coverage.

Create a Healthy Eating Environment

Eating well is about more than just controlling weight. The National Institute on Aging mentions that many older adults suffer from micronutrient or vitamin deficiencies that can be remedied by eating more fruits and vegetables.  

However, you need to eat more fruit and vegetables. It’s all too tempting to give in to the unhealthy snacks when they’re so readily available. Instead, fill your pantry and fridge with healthier snacks and find suitable substitutes, like replacing potato chips with carrot chips.  

Do Exercises You Love Indoors

Making walking part of a healthy daily routine can be extremely beneficial, but finding a way to walk when the weather is too cold or too hot can be difficult. You can still exercise indoors and experience the benefits. Try going for a swim or do some yoga. You can also do some strength training and improve your joint health. There’s always something to do inside. Bad weather doesn’t have to stop you from taking care of yourself.

Take Group Classes

Social isolation affects not only mental health, but it can also have a major impact on physical health. If you’re trying to exercise more regularly, take some group workout classes instead. There are strength training classes, yoga classes, water aerobics, and other classes where you can get active and meet new people. 

Get a Pet

Older adults and pets are a natural pairing, as they can provide tremendous benefits and meaning to each other. After making sure you don’t have allergies, adopt a pet that can keep you company. You’re not just limited to cats or dogs; birds, reptiles, and fish can also make for entertaining and interesting companionship.

Play Fun Brain Games

Keeping your mind sharp is always a healthy thing to do. Games like Sudoku can help to train the brain to focus and strengthen working memory. You can also do crossword puzzles or even read some new books. If you’re really want to try new skills, take a class on something that interests you. Learn to draw realistic faces, start speaking a new language, or try your hand at woodworking. There is always something new to try.

Try Positive Reframing

Having a mindset that focuses on positive aspects of life can be difficult, but doing so can help with aging and overall health. Positive reframing can help you take typically negative situations and help you see the bright side. Instead of focusing on failure, focus on what you can learn. This is vital in helping you create healthy habits, as it can help you start over when you struggle.

Healthy habits are important for all stages of life. Exercising regularly, learning new things, and maintaining social ties are all vital parts of aging well. Start with building these habits one at a time and be patient with yourself. You’ll experience the benefits soon enough and enjoy the confidence that comes with making healthy decisions.

Chiropractic Reduces Joint Inflammation

Conceptual 3D human man anatomy or health design, joint or artic

There are several different types of joints in the human body. Ball and socket joints, gliding joints, hinge joints and saddle joints all allow different types of movements. Every joint is designed slightly differently and we all endure different strains and impacts on our joints based on what types of movements and exercises we do. At Inner Gate Acupuncture our chiropractor Jerrod Puckett has been successfully treating joint inflammation with chiropractic medicine.

What Is Joint Inflammation?

Inflammation is the body’s normal reaction to stress and damage. The process is important for recovery. The process signals the immune system to send needed cells and material to injuries aiding in the repair of the damaged tissue. However, there are times when inflammation becomes chronic and this requires treatment to correct.

Arthritis is the most common form of joint inflammation. There are two types of arthritis; osteoarthritis and rheumatoid arthritis. Osteoarthritis refers to wear and tear in the joints due to injury, overuse or normal aging. Rheumatoid arthritis is an abnormal immune response where the body’s immune system attacks the joints.

Chiropractic Care for Inflammation

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Dr. Puckett regularly uses chiropractic adjustments to ease inflammation and treat the underlying causes of joint pain. Every patient is an individual, and every situation is different, he is able to customized treatments to each individual to optimize results.

Reducing pressure on your joints by strengthening the involved muscles also helps reduce joint inflammation. Dr. Puckett has done additional sports medicine training enabling him to design movement therapies that both stretch and strengthen muscles to reduce inflammation and improvement movement.

Call today to make an appointment with Dr. Jerrod Puckett at our Halsey street location.

Halsey Clinic
971-279-2294


Optimize Your Thyroid Function

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Dr. Heather Krebsbach is a naturopathic physician seeing patients at Inner Gate Acupuncture’s Halsey street location. She has been practicing naturopathic medicine in Portland Since 2006. She specializes in bio identical hormones and endocrine health. In this post she offers her insights on understanding and optimizing thyroid health.

The thyroid is a little butterfly-shaped gland at the base of the neck responsible for metabolism and other essential bodily functions.

The Thyroid Controls:

  • Digestive function

  • Heart rate

  • Mood

  • Muscle control

  • Menstruation

  • Body temperature

  • And much more!

The body relies on the thyroid to be balanced and secrete appropriate amounts of its hormones. When the thyroid is not in balance, there can either be too much or too little thyroid hormone being secreted, therefore causing hyper or hypothyroidism.

Symptoms of too much thyroid, or hyperthyroidism, is less common then the latter and diagnosis is typically much easier to determine due to the severity of the symptoms. Compared to hypothyroidism, which can create low-grade symptoms or mimic other illnesses.

Common Symptoms of Hyperthyroidism:

  • Heart racing or palpitations

  • Weight loss

  • Insomnia

  • Diarrhea


Common Symptoms of Hypothyroidism:

  • Fatigue

  • Hair loss

  • Weight gain

  • Constipation

  • Cold body temperature

  • Menstrual irregularity

  • Foggy thinking


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Treatment Options:

Treatment considerations for hyperthyroidism are very different from treatments for hypothyroid, it is important to be properly diagnosed for the right treatment focus. When we think about optimizing the thyroid function, we are usually talking about improving a sluggish or hypo-thyroid.

Certain nutrients, such as Selenium, Zinc, Iodine, Vitamins C, A, E and D are needed to help the thyroid function properly and to convert thyroid hormones to active forms that the body can use.


The Thyroid Loves these Foods:

  • Brazil nuts: high in Selenium

  • Pumpkin seeds: rich in Zinc

  • Green leafy veggies (spinach, collard greens and kale): have a bounty of Vitamin C, A and E

  • Fish and Seaweed: contains iodine


Consuming a diet with a bounty of veggies, nuts and seeds along with protein and a small amount of whole grains can be helpful to keep the thyroid functioning optimally.

Dr Krebsbach assesses thyroid function through blood tests as well as symptoms to determine the appropriate thyroid treatment. If lab results are out of normal ranges, medication in addition to diet and supplements may be needed to help support the thyroid and all the body’s essential functions.

Karen Lotts LMT has joined Inner Gate Acupuncture 

For the entire month of April, treat yourself or a loved one to a 1 hour massage with Karen for just $55! 

 

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Massage therapy is a hands-on therapy that promotes health and well-being through the use of pressure and movement on the body and muscles. 

Born and raised in the Midwest, Karen graduated from the University of Iowa in 2005 with a B.A. in journalism and German.  In 2011 she moved to Ashland, Oregon where she attended the Ashland Institute of Massage, graduating in 2013. 

Karen specializes in neck and shoulder, low back, and gluteal work. She has experience with myofascial release, PNF (proprioceptive neuromuscular facilitation), and deep tissue. She works slowly with intention and incorporates light stretching and emotional ease into her sessions. She has experience assisting clients in healing from auto and work accidents, strains from repetitive use, and postural imbalances. 

Karen will be providing medical massage. Medical massage is somewhat different than spa massage. Medical massage focuses on resolving specific muscular and structural problems, while spa massage focuses only on relaxation. Range of motion limitations, muscle spasms, neck, shoulder and back pain are all problems addressed with medical massage.  
 
At Inner Gate Acupuncture we work with you so that you can experience improved health and wellness. We are excited to add Karen to our growing team.
 

Call today for your April massage with Karen Lotts LMT

She is available at our NE Halsey Clinic 971-279-2294

Chiropractic Care Now Available!

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Inner Gate Acupuncture is excited to announce we have expanded our services with the addition of Dr. Jerrod Puckett. Acupuncture and chiropractic together are a great way to increase benefits to patients, reduce pain and speed injury recovery.

A native Oregonian, Dr. Puckett graduated from Portland State University and then went on to receive his Doctor of Chiropractic Degree along with a Master of Science in Sports Medicine from the University of Western States.  


How He Treats

Dr. Puckett has experience treating all types of injuries. He carefully tailors his treatments to each patient’s injuries and needs. His passion is promoting wellness through injury prevention, health maintenance, and patient education.  He also dedicates himself to finding chiropractic solutions to target your unique needs.

What He Treats

  • Automobile Accidents

  • Sports Injuries

  • Workplace Injuries

  • Repetitive Motion Injuries

  • Poor Posture

  • Herniated Discs

  • Sciatica

Techniques Used

  • Chiropractic manipulation

  • Manual therapy

  • Kinesio taping

  • Therapeutic exercises

Dr. Puckett is an avid long distance runner. When not in the clinic, Dr. Puckett enjoys his time running the trails of Portland, exploring the Pacific Northwest, reading and spending time with his family and dog.

Call Today To Schedule Your Appointment
Jerrod is Available at Inner Gate's
NE Halsey Clinic 971-279-2294

Year of the Pig

Boar pig as symbol for year 2019

The year of the Earth Dog has past and we’ve begun the year of the Earth Pig.  The Pig is the last animal of the 12 year Chinese zodiac cycle.  Legend holds that the Yellow emperor held a race for all animals to determine their position in the yearly line up.  The Pig was the last to cross the finish line.

On February 5th we officially began the “Year of the Pig.” Being the last animal in the zodiac is like being the party at the end of the December. The pig year should be an opportunity to switch from the territorial nature of the dog to the generous perspective of the pig.  

The Pig brings new opportunities and perspectives. 


In ancient China the pig was thought of as a symbol of nourishment, generosity and abundance. If you had many pigs you could feed your children and provide for your neighbors and protect your future. They are a lazy animal that does no farm work like the ox or horse. The pig's focus is on enjoyment of life. 

Focusing on joy, art, music, food and pleasure will be a pleasant shift for many of us who have been consumed by current events, news and politics.

Click here to read much more about the pig year!

Acupuncture treatment is a great way to honor yourself and initiate the change to a move balanced and forward looking you. Embrace the ideas of joy and pleasure. All of us at Inner Gate Acupuncture would love to help!

Quality Foods = Quality of Life

 Beets, peppers, onions, green beans, spices on a dark background. Fresh garden vegetables. Vegetarian, detox, diet food

What Do Diets Have In Common?

We are constantly inundated with the latest and greatest diets or food trends. All this information can make it difficult to know what we really should be eating. But if we strip away all the hype, we can see that the majority of diets have a couple similar themes; such as eating more vegetables, less refined carbohydrates and minimal sugar. For the best outcomes, we can skip the latest dietary trend and instead focus on incorporating these main principles to improve the quality of our health!

A Bounty of Vegetables, a Bowl of Grains and a Dash of Sugar

To promote optimal health, we need the cells in our body to function as optimally as possible. When we eat vegetables, they are loaded with vitamins and minerals that are essential anti-oxidants for healthy cellular function and the prevention of disease. Green leafy vegetables are rich in Vitamins A, C, K, B, Folate, Calcium and Iron. And, when we add an array of colorful veggies like bell peppers, carrots, cabbage, purple kale, radishes and squash we are eating our daily multi-vitamin. These foods can decrease inflammation to lessen pain, protect our vessels, support our brain and improve our energy level. 

On the flip side, cane sugar and high fructose corn syrup is considered to be pro-inflammatory and can damage our cells and vessels, which contributes to dementia, diabetes, high blood pressure and atherosclerosis. Refined carbohydrates, like bread, pasta and crackers increase our blood sugar levels and can have the same impact in our body when consumed in high amounts or on a regular basis. 

A 2014 review of studies examining carbohydrates and chronic disease showed that a diet low in refined carbohydrates may offer anti-inflammatory benefits to reduce the risk of type 2-diabetes and heart disease.[1]

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How Should I Add These Foods Into My Diet?

  • Strive for 2 servings of green leafy vegetables per day. Such as spinach, kale, chard, arugula, mustard greens

  • Add 3-5 servings of colorful vegetables per day 

  • Avoid cane sugar and high fructose corn syrup 

  • Eat refined carbohydrates no more than 20% of the time. Instead choose intact grains like brown rice, wild rice, Forbidden rice, quinoa, millet, oats and squash

  • Choose organic fruits, vegetables and meat whenever possible

  • Incorporate healthy fats at every meal like avocados, avocado oil, olive oil, nuts and seeds

  • Pay attention to the cooking temperature of oils and store them in a cool, dark cabinet

Ward Off Disease by Looking In Your Refrigerator!

The old saying “you are what you eat” holds true. We now know that quality matters and not all calories are the same. And in order to spark your metabolism and improve the function of all your cells, you need proper nutrition. So, if you want your body to perform at it’s highest level then you need to fuel it with the highest quality foods. 

Research is now supporting the benefit of high quality food such as organic, free-range meat and wild caught fish. A study published in 2018, showed that eating a diet high in organic food was associated with a reduced risk of cancer.[2]And not only is the quality of our food important, but how we prepare them as well. Incorporation of healthy fats is essential, but keeping them from spoiling will reduce oxidative damage

CLICK HERE to find our more about how you can optimize your diet and improve your health with Dr. Krebsbach. 


[1]Buyken, AE, Goletzke, J, Joslowski, G, Felbick, A, Cheng, G, Herder, C, Brand-Miller, JC. Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. The American Journal of Clinical Nutrition Am J Clin Nutr. 99(4): 2014;813-33.[2]https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2707948

Massage Therapy at Inner Gate Acupuncture

Massage Therapy at Inner Gate Acupuncture

FEEL BETTER TODAY!

Foot Massage

All massages at Inner Gate Acupuncture are given in a warm and private treatment room. Your therapist will discuss your health concerns and goals with you before your session. They will leave you to privately dress down to your comfort level. When you are ready, lie down on the massage table and cover yourself with the sheet. Your therapist will knock before re-entering.

Make sure to communicate with your therapist throughout the massage.   If you are cold, want deeper or lighter pressure or don’t want a certain area of your body touched let the therapist know. You can ask for changes or stop the session at any time.

Drink plenty of water on the day of your massage. This will reduce soreness and lightheadedness that can happen after a massage. Try to give yourself plenty of time for your treatment, so you can relax more deeply.  

At the end of the massage, the therapist will leave the room so you can dress in private. Take your time getting off the table and getting dressed. It’s a good idea to have a glass of water in the waiting room before you head off.