Healthy Lifestyle

Eww Gross!!!

Okay, here’s a wild fact: when astronauts first landed on the moon, they left behind four bags of poop. So, human waste is literally part of our space legacy.

As natural as it is, we don't talk about poop often. Some people believe that's because our brains evolved to be grossed out by poop - it helped keep us safe from disease. While there are benefits to this disgust, a lack of openness can leave us wondering if what we are experiencing is normal. This may cause us to miss important messages the body is giving.

Pooping is one of the most honest things our body does - it doesn’t lie and it doesn’t sugarcoat messages. The frequency, consistency, and color of our poop are great indicators of our digestive health, which has a tremendous impact on our overall health.

So What’s “Normal” Anyway?

Let’s break it down. A healthy poop should:

• Be soft and smooth, like a ripe banana

• Hold its shape when flushed (no crumbling confetti)

• Be chocolate brown - not too dark, not too pale

• Smell - okay-ish. Not great, but not really terrible

• Come out easily - no straining, no drama

You should poop 1 - 3 times a day. If it hurts or you find yourself pushing like you’re in a gym squat competition, something’s off.

Your Poop Is Talking - Are You Listening?

Here’s what different poop signals might mean:

• Too soft or mushy - You might need more fiber

• Hard and dry - Probably not drinking enough water

• Very dark - Could be internal bleeding (don’t ignore this)

• Pale or clay-colored - Might be a liver or absorption issue

• Less than once a day - Constipation alert

• More than three times a day - That’s diarrhea territory

• Super stinky - Could mean toxins or gut imbalance

If you experience any of these symptoms for more than a few days, it’s worth talking with your doctor. Your poop might be telling you something important.

Squat Like a King

Squatting is actually the most natural way to poop. A researcher named Dov Sikirov found that squatting helps everything line up better, so you don’t have to strain.

That’s why the Squatty Potty exists - it’s a little stool that helps you get into a squat position while still using a regular toilet. It’s simple, smart, and yes, their unicorn commercials are legendary.

You can buy the classic 7” white squatty potty here or an adjustable height bamboo squatty potty here.) 

Moving Like We Were Meant To

Long before treadmills and fitness trackers, movement was simply a part of life. Our ancestors didn’t schedule workouts; they moved throughout their days with purpose. Whether they were sprinting to catch dinner, hauling water from the stream, or building shelters, their bodies stayed strong because movement was an integral part of everyday survival.

Fast forward to now, and we can still see this instinct towards movement - just watch any child for five minutes. They jump, spin, squirm, and sprint like movement is their favorite language. That kind of playful, unstructured motion is the foundation for growing bodies.

But here’s the truth: we adults could benefit from reclaiming that natural approach to movement, too.

What Is Natural Movement?

Engaging your entire body in the way it was designed to move is better than working on isolated muscles at the gym. Lifting, throwing, sprinting, or crawling are functional movements that activate multiple muscle groups at the same time and support real-life strength.

Focusing too narrowly on single muscles can lead to imbalances and even pain. We especially see this in young athletes who develop overuse injuries because they aren’t strengthening or stretching holistically.

So let’s shift our thinking. It’s time to ditch the idea that movement has to be structured or intense to be worthwhile.

Everyday Movement 

You don’t need hours or equipment to get your body moving - just a little intentionality. Try these simple tweaks to bring more natural movement into your day:

• Park at the far end of the parking lot 

• Stand up during phone calls

• Go barefoot outside to engage new muscles

• Take the stairs whenever possible

• Carry your kiddo instead of using the stroller

• Shop with a basket, not a cart

• Play chase or tag with your kids

• Sit on the floor while reading or watching TV

• Crank the music and dance around the house

Rediscover the Joy of Movement

Let’s break out of the “only-at-the-gym” mindset and bring movement back to our lives in joyful, functional ways. Think about how you moved as a kid - did you roll down a hill, balance on a curb, or skip down the sidewalk? You don’t have to do flips anymore (although kudos if you still can), but that playful spirit can live on!

If you loved sports back in the day, maybe a local class or group through the Warrenville Park District would be just the thing to rekindle that spark. They have a bunch of group classes for children and adults. I've also really enjoyed playing Pickleball during their open court time.

I’d love to hear how you’re incorporating fun, functional movement into your life! If you are struggling with this, let's brainstorm together at your next appointment.

Dr. Jamie

P.S. 

Got a Child Heading Back to School Soon?

Getting ready for school can be exciting… and overwhelming. Emotions may run high for both parents and children while shopping for supplies, planning meals, and adjusting routines. Just knowing this can make a difference; if we expect it to be hard, we can give a little more grace.

 

A parent's calm can help set the tone, especially if your child is not so excited to go back to school. Kids will sense your stress, so it's essential to remember to care for your own needs as well as theirs. Take breaks when you can if you are feeling overwhelmed.

 

Be sure to accept their feelings without trying to cheer them up or get them to look on the bright side. It might not feel like you are doing anything, but sometimes just listening with an empathetic ear is what kids need most.

 

Let’s look at some practical ways to minimize your stress and set your family up for success.  

Why Sleep Is a Non-Negotiable

In today's fast-paced world, running on empty is almost seen as an achievement. Exhaustion is praised, and feeling well-rested might even earn you an eye-roll or sarcastic "must be nice." But let’s flip the script - sleep is not a weakness. It’s one of your body’s greatest tools for healing.

Every system, from your brain and hormones to your immune system, digestion, and muscles, needs sleep to function well. If we truly care about our health, sleep deserves to be at the top of the priority list.

A Daily Essential

Take a moment and ask yourself honestly: Do I truly value sleep? It’s easy to say yes in theory, but our habits often show otherwise. We tend to sacrifice rest for emails, entertainment, errands, or other things that seem pressing.

A fascinating study placed participants in a quiet, clock-free space for up to 24 hours a day. With no time cues, most people initially slept up to 20 hours, then gradually began adjusting to about 8 hours a night. Many seemed to need to catch up from years of sleep debt.

Want to see how much sleep your body needs? Try this quick reaction time experiment:

1. Each morning, take the reaction time test. https://www.humanbenchmark.com/tests/reactiontime 

2. Track your scores.

3. After 3 days, go to bed 30 minutes earlier. Repeat for a few days.

4. Do you notice any changes in your score? What about your focus or mood?

5. Keep adjusting your bedtime until you find the sweet spot for your body.

Light Matters More Than You Think

Artificial light has dramatically changed how we sleep. Your body’s internal clock - your circadian rhythm - relies on natural light cues to release the sleep hormone melatonin. Here’s how to reset it:

• Turn off screens 2 hours before bed. 

• Wear blue light-blocking glasses. 

• Install blackout curtains. 

• Cover glowing devices like alarm clocks.

• Use a sleep mask for full darkness.

• Get morning sunlight exposure. 

Move More to Sleep Better

Daily movement, no matter how gentle, is great for your sleep. It doesn’t have to be a workout. Just get your body moving:

• Take the stairs for a few flights

• Carry your groceries instead of pushing a cart

• Play tag or kickball with your kids

• Walk across the office to refill your water bottle

• Sit on the floor instead of the couch

• Dance by yourself or with your family after dinner

Nutrition That Nurtures Sleep

Your eating habits can make or break your sleep:

• Have a light dinner if digestion is tricky.

• Consider a small bedtime snack if you’re prone to low blood sugar.

• Watch your caffeine - it may impact you more than you think.

• Extreme diets like low-carb or low-fat can disturb sleep in some people.

Pay attention to how food affects your body, because it’s different for everyone.

Stress Needs a Gentle Exit

Stress doesn’t just turn off when the lights go out. Help your nervous system wind down with calming activities:

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They Aren't Just Being a "Cry Baby"

Every parent, aunt, uncle, neighbor, friend, and stranger knows it. Babies cry! Since babies can't talk, crying is the only way for them to communicate that they are uncomfortable.

They cry when they are hungry, need a diaper change, feel hungry, want to sleep, or feel discomfort. If you have or know a baby who cries more than you would expect, they might benefit from chiropractic care.

Chiropractic care for infants (and all little ones) is extremely gentle. It involves balancing their body and nervous system, which impacts many common challenges parents face. It can help babies with colic, reflux, ear infections, and those who favor turning their heads to one side.

Let's discuss why little ones may benefit from chiropractic care and highlight one more condition that adjustments may help.

Being Born Is Hard

Birth isn't just rough for the mom; think about the process of being born from the baby's perspective. It is a traumatic event for a tiny human, whether the baby comes out naturally, gets taken out with forceps or vacuum suction, or is brought into the world by a C-section.

There is a simple, gentle adjustment that can be done throughout pregnancy that may help ease the baby's transition into the world. The Webster technique encourages the pelvis to be properly aligned, which can make the birthing process easier for both mom and baby. 

Even with this care, being born can create imbalances that chiropractic care can help.

Pooping

If my babies went a day without pooping, I knew it was time to check out their spines. Each time, I found that the top of her intergluteal cleft (more commonly known as the "butt crack") had veered to one side. This let me know that her sacrum wasn't quite balanced and was impacting her colon.

The adjustment for this is a soft contact on a specific ligament at the base of the sacrum. It is called the Logan Basic Technique. It is a gentle procedure, with a powerful impact. Each time they had a bowel movement within an hour of the adjustment. Twice it happened within five minutes!

Walking & Falling 

As they grow, new challenges arise. A baby's first step is an exciting milestone, but learning to walk means lots of wobbly steps and quite a few falls. Chiropractic care can benefit babies who are constantly falling on their bums. It will help keep their bodies aligned during this crucial time of development when they are growing so fast. 

I also want to mention that our society tends to push babies to develop faster than is natural. When caregivers try to help babies reach their milestones, they often place the baby in positions they are not ready for, which can interfere with their natural development. Check out Letting Babies Develop Naturally for more information about this.

As they say, an ounce of prevention is worth a pound of cure. So, click on the link below or call 630-448-0255 to schedule an appointment.

Dr. Jamie

Schedule Appointment with DuPage Family Wellness

The Balancing Act

Balance is a crucial aspect of well-being, but it is often overlooked. We think about strength and endurance, but those things don't matter much if we do not have good balance.

If we can’t balance, we aren’t stable. If we aren’t stable, we don’t have a platform for our joints to move from. If we don't have a platform to move from, our muscles become "tight" to try to create more stability. 

Our current society is not set up to challenge our balance, but it is an important component of healthy movement. Unless we use it, we will lose it.

Let's look at how we got here and what to do about it now.

How Did We Get Here?

Do you spend most of your day sitting? This takes very little “balance", especially if you are leaning back on the chair or couch. When you stand or walk, it is probably on flat ground with flat shoes. Most surfaces are cement, paved, or otherwise "flattened". We don't have to challenge our body’s systems to balance.

Our ancestors' lives were much more adventurous. They walked through fields and forests on uneven surfaces; they even used logs and stepping stones instead of bridges to cross rivers. Daily outdoor activities were necessary for survival; it wasn't a choice.

Benefits of Balance

Studies find that balance training helps prevent injuries in both athletes and seniors. Balance training was found to be more helpful than stretching for injury prevention. Specifically, it has been linked to a reduction in ankle sprains and ACL injuries.

In older individuals, balance is the key to reducing the risk of falls, which can lead to broken bones. This is crucial as broken bones can lead to serious complications. Whether you are young or old, balance is important for improving your stability as you move. 

How Does Balance Work?

 Your body has 3 systems that work together to help you balance.

1. Nerve fibers - these are called proprioceptors and are on the bottom of your feet. They send signals to your brain, telling it how much pressure is on each part of your foot. Your weight shifts accordingly to stay centered and stable.
2. Vision - your eyes focus on the horizon or a stable object, and send signals to your brain. This helps your brain understand where your head is in space, allowing you to stabilize your body.
3. Ear Canals - you have three semi-circular canals in your ears filled with fluid. One canal is in each plane. As your head moves, the fluid shifts and stimulates receptors, letting your brain know where your head is in space.

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