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Relieving and Managing Holiday Stress with ChiropracticPOSTED DECEMBER 2, 2019

Chiropractic care is important all year round, but I think it is especially important during the holiday season since the holidays can be a very stressful time for so many. While there is so much to be grateful for, it is also easy to forget to take care of your own health. Skipping your Chiropractic adjustments when your body needs it most is never the right thing to do.

I hear that ALL the time: “It’s the busiest time of the year, I don’t have the time to make it in for an appointment!”  Don’t get me wrong, I know the holidays are busy.   Between holiday parties, decorating, travel plans, and last-minute holiday shopping, who has the time to do anything extra?  Well, think about this…who has time to be sick, work through headaches or nurse a painful back?

By taking the time to receive chiropractic care during the holidays, you’ll be able to manage stress and the effects of stress better.

 How Stress Affects Our Lives

This time of year people equate getting sick with the colder weather, but the truth is, increased sugar, alcohol consumption (also sugar) and Holiday STRESS is what greatly decreases your immunity and leaves you vulnerable to illness.  Our bodies deal with stress by tensing up and slowing or speeding up important bodily functions.  The end result can be headaches, migraines, neck pain, low back pain, jaw pain, stomach aches, digestive issues, increased blood pressure, catching more colds, getting a sinus infection, or just feeling run down.

Chiropractic to the Rescue!

Chiropractic is my go-to for managing stress.  It is a powerful tool to help deal with the negative effects of stress on the body because Chiropractic Adjustments positively influence the nervous system…which controls every function of our bodies. Here are just a few reminders why it is so important to stay up-to-date with your chiropractic check-ups this time of year:

  • Pain relief

Muscle tension in the neck and shoulder area and headaches take top billing when it comes to how stress affects us physically. Chiropractic care is a real gift to those who are suffering.  Chiropractic adjustments offer relief of discomfort and can have you back to your holiday plans in no time!

Unless you’re staying at home for the holidays, odds are you’ll be feeling some type of travel pain come January. Whether you’re flying, driving, or stuck on a pullout sofa – the holiday travel can leave you in some pretty uncomfortable positions.  These positions can put a lot of stress on your spine creating pain and discomfort. Seeking chiropractic care before and after holiday travel will go a long way to help you through this busy season!  (Check my holiday travel tips to prevent pain!)

  • Fend off the Infections

‘Tis the season for the sniffles and chills. Being stuck indoors or on an airplane, weaker immune systems due to sugar consumption and stress, and decreased vitamin D levels, create the perfect storm for opportunistic infections like a nasty cold. Getting additional spinal adjustments can help stimulate your nervous system, boost your immune system, promote lymph drainage and help to get over illness faster, minimize the severity of illnesses or help to prevent them altogether. If you suffer from colds, upper respiratory infections and sinus infections around the holidays, this year take the opportunity to utilize your Chiropractic care to get well faster and stay well.

  • Improved Digestion

During the holidays, we tend to change our eating habits. We eat more.   We tend to consume fewer fruits and vegetables.  We eat more sugary foods and treats.  Our meals contain more starches and less fiber. These changes in diet can affect our digestion in many ways, (not to mention our waistlines). We can become constipated, bloated, gassy, or have heartburn. Chiropractic has a big impact on our digestion because it affects the nervous system, which in turn controls the nerves that go to our stomach and intestines. If this communication is not running smoothly, our digestion can slow down.  Adjustments can get your bowels running smoothly again and help keep you regular throughout the Holiday season.

  • Get a Jump Start on your New Year’s Resolutions.

This time each year, millions of Americans put working out and healthier eating at the very top of their New Year’s resolution list! If you’re looking to start a new workout plan this year, chances are you’ll be putting your body under a great deal of stress.

Visiting a chiropractor before embarking on such a journey is a fantastic idea. Not only will you get a great adjustment to start off the New Year right, but you can also get some trusted advice on what your body can handle.  An undiagnosed back, knee, or foot injury could sideline you early on in your New Year’s resolution journey – which is why we recommend having an evaluation before starting!

Did you know the average American gains 12 pounds between Thanksgiving and New Year’s Day?  If weight loss is also on your resolutions list, I have a great weight loss program that can help you lose the holiday pounds in 30 days!!!  There’s no need for you to carry that excess baggage with you into spring.  If you join our weight loss program in January, you can be 15-30 pounds leaner by Valentine’s Day!












If you need help managing stress, call my office for a consultation.  I have 27 years of experience helping patients get well and stay well.


Dr. Hoch (pronounced Hoke), is a 1988 Graduate of Peotone High School and a 1990 Graduate of Joliet Junior College. She received both her B.S. in Human Biology (1991) and her Doctor of Chiropractic (D.C.) (1993) from The National College of Chiropractic in Lombard, IL. She also received her graduate and post-graduate certifications in Acupuncture from NCC. This article is copyrighted and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Dr. Hoch.

Holiday Eating Survival GuidePOSTED NOVEMBER 22, 2019

Research studies show that most adults gain some weight over the holidays. But don’t despair — this year can be different! Here are some great ways to enjoy the holidays without adding pounds.

Get moving

Check with your doctor first, of course. But one of the most effective ways to maintain or lose body weight is to engage in regular, sustained aerobic activity. To burn off those extra calories, kick up your exercise. If you don’t exercise at all currently, start with short 10 minute walks.  If exercise for 30 minutes three times per week, commit to doing this every day.  If you are already at 30 minutes per day, bump it up to 45 minutes. Keep in mind the exercise can be done in shorter bursts throughout your day.

Cheat a little

Allow yourself one small serving of a cookie or piece of candy every other day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories with exercise.  Or, you can plan a cheat meal, just don’t overeat and do not allow your 1 cheat meal to become a cheat weekend.

Control the risk for temptation

Controlling even the slightest chance of coming in contact with “tempting” foods is one way to effectively reduce your calorie intake. While you won’t be able to control all situations, focus on the many you can. For example, do you keep candy or cookies at your desk or work-space? Are your holiday goodies stored in well-trafficked spots like the dining room or pantry? Make a mental note to keep goodies in places that are less accessible. If you bake, keep a small amount for you and your family, then give the rest away. And if you get food as a gift, either re-gift it, donate it or share it with others.

Eat your veggies and fruits

Eating five or more servings of vegetables and 2 servings of fruit each day is a great way to help fill your stomach without exceeding your calorie count. Compared gram for gram with other snack foods (like chips, crackers and cookies), fruits and vegetables contain fewer calories and tons more nutrients. What’s more, the fiber in fruits and vegetables will fill you up faster than traditional snack foods.

Never go to a party hungry

Before you go to a holiday party, drink a full glass or two of water and eat a healthy snack such as a serving of your favorite fruit or a handful of raw nuts. When you arrive at the party, do not rush mindlessly to the food table to fill up on snacks.  Instead, assess your hunger.  Once you feel hungry, take a look at all the food that’s available. Becoming aware of all the options will help you make more mindful choices.

Be in charge of your party choices

Make heart-healthy choices at parties. Bring a healthy appetizer (raw veggies or homemade whole-wheat pita chips with Greek yogurt or hummus dip, corn chips & guacamole or edamame) or dessert (such as berries and whipped cream) so you know there will at least be one healthy choice. Use smaller plates to reduce the amount of food you eat. Avoid the sweet tables drinking too many calories.

Say no politely

Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely.

Focus on the socializing, not the food

Don’t stand around the food table at a party. Get out and mingle. Conversation is calorie-free! Standing is still better than sitting (burns more calories). Help clean up to burn even more calories.

Employ some of these holiday tips and have a happy and healthy holiday season!


Acupuncture and Chiropractic are very compatible and I feel now as I did when I first went into practice in 1993 that bringing these two fantastic therapies together can offer tremendous advantages to my patients.

Most licensed Acupuncturists and Chiropractors share a similar philosophy, one that incorporates the ability the body to heal itself as long as obstacles to healing are removed.  From the acupuncturists’ perspective this means adjusting the energy flow through the body’s invisible meridians to assist healing.  Chiropractic philosophy sounds nearly identical except that we propose that spinal subluxations are what interfere with the energy flow to and from the brain.

In my practice, acupuncture and chiropractic techniques are already going hand in hand to improve patient outcomes. Musculoskeletal pain is perhaps the most common reason patients use acupuncture and chiropractic care. From a structural standpoint, chiropractic can help to put them back in alignment.  Then I can follow up with acupuncture, which can control inflammation.  Together, the muscles around the spine stay relaxed, giving a better net effect than chiropractic treatment alone.

Read more here >>>


When it comes to pain, often the intensity or severity of the pain is not a good indicator of how bad the problem actually is.  Think about it, papercuts can hurt pretty bad, but in the grand scheme of things, those cuts are insignificant.  When people hurt they are looking desperately for the cause and solution of their pain. The problem is sometimes the answer is so simple that it is overlooked, and sometimes the “cure” is worse than the “disease”.

Here are the top 5 things NOT to do when you have back pain.

    1. Don’t prescribe opioid analgesics as first-line therapy to treat chronic noncancer pain.

    2. Don’t prescribe opioid analgesics as long-term therapy to treat chronic noncancer pain until the risks are considered and discussed with the patient.

    3. Avoid imaging tests, such as MRI, computed tomography, or radiography, for acute low back pain without specific indications.

    4. Don’t use intravenous sedation, such as propofol, midazolam, or ultra-short-acting opioid infusions for diagnostic and therapeutic nerve blocks, or joint injections, as a default practice.

    5. Avoid irreversible interventions for noncancer pain, such as peripheral chemical neurolytic blocks or peripheral radiofrequency ablation.

    Read more here >>
    Have you ever considered seeing a chiropractor?

    There are tons of reasons why a person would answer “yes.” From overall general health to specific aches and pains, to an injury, millions of folks turn to chiropractors for pain relief, increased movement and strength, and overall healing.

    For some individuals, the price tag seems to hinder their decision to seek chiropractic treatment. Lack of insurance coverage, or a recommended ongoing treatment regimen (because it usually takes more than one treatment) are two of the most common reasons patients deem it too expensive.  But, when looking at the big picture, patients see and understand the cost of NOT pursuing the care of a chiropractor, and these costs end up being more than simply dollars.

    Choosing to see a chiropractor to promote and sustain good health is a forward-thinking idea that is increasingly attractive to those striving to stay younger, longer. Chiropractic care promotes healing through the body as a whole. Spinal adjustments and joint manipulations help increase mobility and maximize the entire body’s performance. In addition, they offer a wide variety of health benefits, from decreasing blood pressure to lowering the chance of headaches. Avoiding these health issues potentially save tens of thousands of dollars in future doctor bills!

    Read more here >>


    The new guidelines on high blood pressure released by the American Health Association, in collaboration with American Heart College of Cardiology and 9 other recognized health professional organizations, are alarming!! According to these guidelines, over tens of millions more US citizens now have high blood pressure. In other words, almost 46 percent Americans have high Blood Pressure and you could be one of them.

    The figures that were once considered to be in the normal range for blood pressure are not any more. That’s right; according to the newly published parameters, the threshold for high blood pressure or hypertension is now 130/80 which was traditionally defined as 140/90. So, if you have 120/80 blood pressure or above that will be considered elevated or ‘prehypertension’ while 130/80 and 140/90 is now defined as Stage 1 hypertension. And anything above that falls under the Stage 2 hypertension category.  Doesn’t this seem a bit suspicious to you?

    My question is not that whether 46% of the people in the US are now at risk to prehypertension, my questions is, “how far will these organizations &Big Pharma go to manipulate the minds of the people, in order to make more money?” Do they even value human lives? The ugly truth is – it doesn’t look like it.

    If you just found yourself in the prehypertension category, when all these years you’ve been suffering from generalized weakness and cramping because your blood pressure sometimes dropped below 120/80, then relax. Let me unravel the truth. The fact is that the new guidelines for high levels of blood pressure or hypertension are heavily influenced by drug companies—Big Pharma.  These drug manufacturers have a sophisticated marketing campaigns to not only scare you into believing you need the next drug for sale, but they are infiltrating medical schools and the understaffed hospitals.  They “teach” sound bites of information and pass it off as independent peer reviewed research.

    There are nearly 100 different types of drugs available in the market used for treating high blood pressure. The report published — if read in detail — focuses remarkably on drugs and several times recommends the use of multiple medicines in combination to treat this “condition”. Lifestyle changes, alternative treatments and prevention techniques are barely addressed. Isn’t this peculiar?



    Traveling can be rough on the body. Whether you are traveling alone, on business or are on your way to a sunny resort with your family or friends, long hours in a car or an airplane can leave you stressed, tired, stiff and sore.

    Treat travel as an athletic event. No matter how comfortable your car or plane seat is, sitting for long periods of time can wreak havoc on your body, placing strains on your muscles, restricting blood flow, and making you feel stiff once you stand up. “Warm up” before settling into a car or plane, and “cool down” once you reach your destination. Do some upper- and lower-body stretches or take a brisk walk to stretch your hamstring and calf muscles.

    See more tips here >>


    I was speaking recently with patient who has been prescribed statins for the past 20 years because of the high cholesterol that runs in her family. I asked her if the medication did what it was prescribed to do…”did it lower your cholesterol”?  Her answer was a firm and resounding “NO”. Let me pause and just say WOW!  In the age of Evidence Based Medicine, this is a prime example of what is NOT evidence based.

    Using a statin drug to stamp out cholesterol is the equivalent of blaming and shooting the firemen that arrive to put out a fire. Elevated glucose and/or insulin levels, for instance, damage arterial walls and lead to an increased need for cholesterol to repair them. The majority (80%) of what actually clogs arteries is not composted of cholesterol or saturated fat but of oxidized/rancid unsaturated fat. Cholesterol is no more a cause of heart disease than gray hair is the cause of old age.

    Furthermore, lowering your Cholesterol doesn’t guarantee you that you won’t have a heart attack or stroke.  Did you know that just as many people with normal or even low cholesterol levels have heart attacks and strokes as those with high cholesterol levels?

    Read more >


    When you suffer from joint or muscle pain, it is important to work on maintaining as much flexibility as possible. The more flexible you are, the less likely you will be to further injure yourself. One of the best ways to improve your flexibility is by stretching before you are active.

    However, you need to warm up your muscles before you stretch. If you stretch first, you can actually injure yourself by pushing your joints too far. Spend a few minutes doing some light activity before you stretch. This can be as simple as a brisk walk or some basic calisthenics.

    If you have been seeing a chiropractor, he or she may be able to recommend some stretches for you. Otherwise, you can use some of these basic techniques. There are two basic forms of stretching, static and dynamic. 


    Read more:


    A small muscle located deep in the buttocks, the piriformis muscle performs the essential function of rotating the leg outwards. Piriformis Syndrome is a painful condition that occurs when the piriformis muscle is tight and intrudes upon the sciatic nerve in the buttocks. Causing pain and tenderness and sometimes numbness in the buttocks, piriformis syndrome pain may also radiate down the sufferer’s leg, and in some cases, even into the calf. Read More:

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