Call Now: 636-486-7044

Search

  • What’s In Your Water?
    September 30, 2020 No Comments on What’s In Your Water?

    You can find water pretty much anywhere in the United States. We are lucky to have access to drinkable water unlike some third world countries. That doesn’t mean that our water is necessarily “good” for us though, most tap water sources are loaded with toxins and chemicals that can make you sick and unhealthy. Today, we are going on a mission to find out what’s in your water and how to make it better!

    So what’s actually in your water? I live in St. Charles, Missouri, so I retrieved the 2019 St. Charles Water Quality Report to show you, (you can find yours on your city’s government website).

    How did they do?

    So you might be thinking after looking at all of that, “It didn’t violate any rules or laws” or “Those numbers are very small”, which you would be correct in some regards. Legal limits don’t always equal “safe”. Legal limits for contaminants in tap water have not been updated in over 20 years. It’s always safer if it’s not there at all or reduced.

    Do you trust your water?

    We’ve all learned by now that the government cannot be trusted when it comes to keeping your water clean just by using what happened in Flint, Michigan as an example with lead. Contaminants such as antimony, arsenic, barium, fluoride, chloride, and aluminum have no business in your drinking water and can harm your body. What can’t you see on this report? Things like bacteria, viruses, sediment, and pharmaceuticals.

    What do we want in the water?

    You should also know that there are some things that are in the water that you WANT to keep in there! Iron, Potassium, Calcium, Cobalt, Manganese, and Magnesium. These are your good minerals.

    How do we make it better?

    So how do we keep the bad out and the good in? We need to have some sort of capability to filter or purify the water. First, let’s talk about the difference between filters and purifiers. Filters eliminate protozoa and bacteria, purifiers eliminate protozoa, bacteria, and viruses. So the difference is the ability to remove viruses from water.

    Types of filters and purifiers

    There are literally thousands of water filters and purifiers on the market and even more pre-bottled options for purchase.

    • The lowest level of filtration would be a simple carbon filter which is similar to something that you can install on a faucet.
    • Water pitcher filters like Brita can filter out a few more contaminants and help with taste.
    • Reverse osmosis is able to purify and remove a very large amount of contaminants but also removes many beneficial minerals in the process.
    • Water distillation purifies but leaves the water completely void of any nutrients and minerals. This is called “dead water”. Without having the proper minerals, your body’s electrolyte balance can be thrown off.
    • Berkey gravity purifiers with fluoride attachments are in my opinion the best water purification systems. They purify the vast majority of the bad and keep all of the good minerals.
    • Buying bottled water is a toss up and is a corrupt industry. Many bottled waters are just tap water with fancy labels. Some are better than others but they create waste and provide little benefit for healthy drinking water.

    What can the Berkey filter out?

    Viruses, bacteria, heavy metals, pharmaceuticals, and much more! Check out the full list here. https://www.berkeyfilters.com/pages/filtration-specifications

    Hopefully this will help for you to make a more informed choice about the water you are drinking. Remember, your body is made up of about 60% water!

    Yours in health,

    Dr. Glenn Ezell

    Read more
  • Ways To Stay Healthy During A Pandemic That They Are Not Telling You About
    August 2, 2020 No Comments on Ways To Stay Healthy During A Pandemic That They Are Not Telling You About

    The world is full of fear and we are being told to wear masks, socially distance, limit travel, avoid groups, and close contact. These may be effective measures to limit the transmission of coronavirus but it doesn’t guarantee that you won’t get it. As more businesses are opening back up, the majority of people will have to go back to work, and kids back to school. Realistically we have to come to terms with the fact that life must press on, albeit in the safest way possible. Whether you are working from home or having to get out more, most people are likely to come close or actually come in contact with this virus at some point in the future. So here are the ways to stay healthy during a pandemic that they are not telling you about.

    This might come as a surprise to some people but you should be supporting your immune system the same way as you would if there were any other virus or bacterial infection risk out there. (pssst, which there always is)

    Gut Health

    70% of your immune system resides in the gut! Read that again! Did you know that your gut is the pathway in which most of your nutrients and vitamins are absorbed from what you eat and drink and from there are transported to the rest of the body? This makes the gut the most important player when it comes to immune health.

    So this means that the 1000mg Airborne vitamin-C tablet you just took does absolutely nothing for you if your body doesn’t absorb it.

    Your gut has what is called a “norma flora” which is basically a collection good bacteria that line the intestines. Think of it as the “gatekeeper” to what is allowed to pass between the gut lining. It keeps the bad stuff out and the good stuff moving through. If you’ve ever heard of “leaky gut”, that happens when your flora and the gut lining is now permeable to the bad stuff and the good stuff doesn’t get transported.

    So what decreases your normal gut bacteria? Eating or drinking items that your body is sensitive or allergic to will certainly do it. The most common culprits here are dairy products, artificial ingredients, preservatives, and more. Certain medications can decrease your norma flora. For example, antibiotics will wipe your gut clean of all of that good bacteria. This would be a good time to double up on dosages in order to re-populate. Not eating enough prebiotics for the bacteria to live off of will de-populate. Alcohol use, lack of exercise and sleep also decrease good gut bacteria.

    There is a supplement that will help you keep up with a healthy functioning gut, it’s called a probiotic and you can learn all about it in one of my previous blogs! https://www.ezellchiropracticllc.com/the-one-supplement-everyone-should-be-taking/

    Vitamin D

    Vitamin D is a fat soluble vitamin along with A, E, and K. What makes vitamin D different is that we primarily make it on our own, rather than relying on food sources. Vitamin D is stored in the liver and in fatty tissues.

    The way that our body makes vitamin D is by converting sunshine into D3. D3 is made as the sunshine is converted by the cholesterol in our skin. Vitamin D becomes a hormone in the body. It impacts our skeletal structure, blood pressure, mood, brain function and most importantly, IMMUNITY!

    Most people believe (or have heard) that the best way to get vitamin D is by drinking milk, eating fish, eggs, or taking supplements like cod liver oil. While these foods do have some vitamin D, the best way is still by direct sunlight exposure. There are 2 types of supplemental vitamin D: D2 and D3. The type that our bodies make naturally is called cholecalciferol which is the D3 version. D3 is readily absorbed and up to 4 times more effective. D2 is only partly absorbed. D2 is made from vegetarian sources while D3 is animal based. Unfortunately, most products fortified with vitamin D (milk, etc) contain the D2 type and therefore are less absorbable and convertible.

    How much vitamin D should you be getting daily? 

    • Adult patients shoot for 5,000 IU daily (pregnant women included)
    • Ages 5-10 need 2,500 IU daily.
    • Children younger than age 5 need 35 IU daily

    Of course, the only way that you would really know exactly how much vitamin D to take is by way of a blood analysis, but for reference, in the midwest here like Missouri, you’d need close to 45 minutes to 1 hour of full sun on arms, legs, and face to get this amount for an average adult. One of the major reasons why more people get sick in the winter time is due to the lack of sun exposure and therefore the lack of vitamin D, causing weakened immune system function. This is why it is extremely important to take a vitamin D supplement in the winter months if it gets cold where you live.

    Lifestyle Activities

    This one goes without saying. Regular exercise, adequate sleep, proper work/rest balance, chiropractic adjustments, yoga, stretching, meditation, and many more things keep you at the top of your game and in a round about way will absolutely effect your immune system either in a positive or negative way depending on how you use (or don’t use) them.

    Can you use to tune up your immune system? Share this with a friend that could use to learn about the ways to stay healthy during a pandemic that they are not telling you about!

    Yours in health,

    Dr. Glenn Ezell

    Read more
  • Counting Macros For Beginners
    June 8, 2020 No Comments on Counting Macros For Beginners

    Counting Macros for Beginners and How to Lose or Gain Weight

    Counting macros can be easy, even for beginners. Counting macros can also help you to achieve weight loss goals or even to promote and sustain muscle growth. It is a powerful tool to help manage what you eat so that you know the exact amounts of macronutrients that your body needs for a specific goal.

    First of all, what are macros? The three macros (short for macronutrients) that the body needs in large numbers are protein, fat, and carbohydrates. Each of these macronutrients provides energy in the form of calories or kcals. In addition to energy, these nutrients have other specific roles in helping your body function properly.

    Proteins contain 4 kcals per 1 gram

    Fats contain 9 kcals per 1 gram

    Carbohydrates contain 4 kcals per 1 gram

    Protein

    Protein foods are made up of amino acids, which are the building blocks of the body. Proteins play a key role in building and maintaining muscle mass and providing energy for our cells and brain. Young children need approximately 1-1.5 grams of protein per kg of body weight. Average adults need about 0.8-0.95 grams per kg of body weight. Some common sources of protein include:

    • Chicken
    • Beef
    • Fish
    • Eggs
    • Beans
    • Milk

    Fats

    Fats are the most calorie dense macronutrient at 9 calories per gram. Fats get a bad reputation because most people think that fats make you fat. Your body should have an appropriate amount of healthy fats to do things like regulate hormone production and allow for proper absorption of fat-soluble vitamins (A, D, E, K). Granted if you eat too much fat, your calorie intake can spike faster because each gram accounts for about double of what you would get out of protein and carbohydrates. You want to take in a variety of fats that include monounsaturated, polyunsaturated, and some saturated fats as well. Common sources of fats include:

    • Butter
    • Avocado
    • Olive Oil
    • Coconut Oil
    • Nuts/Seeds

    Carbohydrates

    Carbohydrates are the body’s preferred energy source. In most diets, carbs make up the majority of the calories consumed. The body takes simple or complex carbs and breaks them down into glucose which is either used right away or stored in muscle or fat for future use. The problem that most people run into with carbs, is that they over eat processed and refined carbohydrates which release sugar into the bloodstream very quickly leading to more cravings, low energy levels, cravings, weight gain, and brain fog. Carbs like vegetables, ancient grains, whole fruit, and others digest slower and come without all of the bad side effects. Good carb sources include:

    • Fruit
    • Starchy Root Vegetables
    • Whole Grains

    Counting Macros

    So now that you know what “macros” are and where they come from, how do you count them? And how do you use that information to gain or lose weight?

    Tracking Your Food

    First and foremost, you have to have an idea of what you are currently taking in. Download a food and meal tracking app such as My Fitness Pal. This app makes it really easy to track your food. Simply scan the barcode on the back of the items that you are consuming and make sure you put in the right amount of servings you are eating. At the end of the day, you will have a total amount of protein, fat, and carbs that you consumed. Along with that, you have your calorie count. Do this for a full week so that you can get an average of what you normally eat.

    Basal Metabolic Rate

    Up next is calculating your BMR. Use this BMR Calculator to get your estimated number. This number is an estimate for the amount of energy expended while at rest in a neutrally temperate environment, and in a post-absorptive state (meaning that the digestive system is inactive, which requires about 12 hours of fasting). So basically, this is how many calories your body would need if you didn’t do anything all day and just lied there. It also gives you a guide based on your activity level on how many calories you need to maintain a specific weight.

    Plugging In The Numbers

    An average person who is trying to lose weight should aim to shoot for a ratio of about 30% carbs, 20% fat, and 50% protein that come from your daily calorie intake. If you are looking to build more muscle along the way, your ratio should be focused more around eating as much protein in grams as you want your goal body weight to be (175g protein for 175lb bodybuilder).

    Let’s say my BMR is about 1700 cal/day and when I add in my activity level and exercise that I do regularly, my recommended is about 3000 cal/day. Theoretically, if I ate 3000 calories each day, my weight would stay the same.

    Look back now at your averages when you tracked your food. If I ate over 3000 calories/day, I would gain weight. If I ate under 3000 calories/day I would lose weight.

    To make it simple, 3,500 calories= about 1lb of fat. In general, if you cut about 500 to 1,000 calories a day from your typical diet, you’d lose about 1 to 2 pounds a week.

    Just remember that BMR number, if your calorie count consistently stays below that number, your body will not be able to function at an optimal level.

    Final Thoughts

    This advice is very baseline and will work for most people. There are a lot of different circumstances that change these formulations, it’s best to consult someone who has knowledge in nutrition, exercise, body mechanics, and metabolic function.

    Your numbers will change if you lose weight, gain weight, start more exercise, get pregnant and more! Keep good track of things. Myfitnesspal has settings that help you stay on track if you upload your weight.

    Yours in optimal health,

    Dr. Glenn Ezell

    Read more
  • Headaches and How to Deal With Them Naturally
    October 28, 2019 No Comments on Headaches and How to Deal With Them Naturally
    Woman with headaches seeks relief

    That headache that lasts all day and is just getting worse. You know the feeling. To top it all off, you have a million things to do, and no desire to do any of them. This article will explain all about headaches and how to deal with them naturally.

    Most people with headaches reach straight for over the counter (OTC) pain medications such as aspirin, acetaminophen (Tylenol), ibuprofen (Motrin, Advil) and naproxen (Aleve). These medications provide short-term relief of the symptoms. If your headaches are becoming more frequent and/or severe, that is your body’s way of telling you that there is something wrong. Here are some of the top ways to help alleviate your headache without drugs.

    Chiropractic

    I have yet to find a headache patient without a misalignment of the bones in the neck. These misalignments of the vertebrae cause the nervous system to become overwhelmingly stressed. What happens next? The muscles tense up and spasms may occur. These people will have likely started the inflammatory process which leads to swelling and more pain. All of this because the nervous system wasn’t communicating properly.

    When your chiropractor performs an adjustment, he/she is resetting the pain cycle by moving the bones and restoring proper biomechanics. This sends a signal through the nervous system, to the brain and back out to the body, telling the tissues to relax.

    Ergonomics

    It’s important to maintain proper body positioning when it comes to preventing headaches. Many times it starts with sleeping habits. As a rule of thumb, sleeping on your back is the best position for your whole spine. Sleeping on your stomach is the worst. Try to sleep with only one pillow to keep the neck in a more neutral position.

    Your desk or workstation needs to be evaluated as well. The biggest contributing factor to headaches in the workplace is an improperly positioned computer screen. Your screen should be at eye-level so that you are not straining the neck by looking down or up for extended periods of time. Sitting upright in a supportive chair will help to maintain spinal alignment. Keeping the arms at 90 degrees and supported will cause less stress to the upper shoulders (trapezius).

    Exercise

    When performed correctly, posture based corrective exercises will help to stabilize the spine and reduce the risk of recurring headaches. Exercise also reduces emotional stress which often times accompanies headaches. As a rule of thumb, if there is a muscle in your body that is already too tight (most commonly the muscles in the back of the neck, upper traps), do not attempt to strengthen these muscles as you are making the problem worse.

    Nutrition and Diet

    We’ve all heard of allergies before. But what I’m about to explain is not just the kind you get when the seasons change or when it rains. We’re talking about sensitivities. This is an allergy, but only on a smaller scale. For example, the feeling you might get after eating a meal with a lot of gluten, dairy, or artificial ingredients in it (bloating, headaches..etc). This is very common in today’s age and by choosing meals that are not processed and by staying away from sensitivities, we can avoid many of these symptoms.

    If you are experiencing headaches and would like to know how to deal with them naturally, all our office and Dr. Ezell will be happy to help.

    Yours in health,

    Dr. Glenn Ezell

    Read more
  • Top 10 Essential Oils
    September 5, 2018 No Comments on Top 10 Essential Oils


    Top 10 Essential Oils

     

    • Essential oils are growing in popularity among households who are looking for natural ways to support a healthy lifestyle and replace medications and chemicals. Essential oils are derived from the seeds, bark, stems, roots, flowers, and other parts of plants. They are basically what gives the plant it’s aromatic qualities.

    Essential oils can be used in a variety of different ways:

    1. Aromatically: This method involves inhalation. This can best be achieved by placing drops in palm and simply inhaling or more popularly by diffusing with an air diffuser.
    2. Topically: In this method the oil is applied either directly to the skin or mixed with a carrier oil such as fractionated coconut oil to dilute. Certain oils require dilution before applying to skin and especially in sensitive populations or children.
    3. Internally: This method involves ingesting the oils. Most people use them in beverages or recipes. You can also place inside of an empty pill capsule and swallow.
    • I have seen personal benefit and have had others benefit from at least 10 different oils which I will share with you:
    1. Lavender
      • Floral and herbal aroma
      • Great for children
      • Calming and relaxing
      • Wound healer
      • Skin irritant reducer (rash, irritation, etc)
      • Sleep aid
    2. Tea Tree
      • Spicy, herbal aroma
      • Also called Melaleuca
      • Cleansing and purifying
      • Antimicrobial
      • Antifungal
      • Antiviral
      • Great for facial imperfections
      • Inhale vapors for sinus infections
    3. Peppermint
      • Menthol aroma
      • Uplifting, invigorating
      • Relieves nausea
      • Helps with headaches and migraines
      • Analgesic for muscle aches and pain
    4. Eucalyptus
      • Foresty aroma
      • Beneficial for cold/flu season
      • Expectorant
      • Decongestant
      • Clarifying type of oil
    5. Lemon
      • Fruity aroma
      • Used for home cleaning
      • Antimicrobial
      • Fresh scent
      • Great in water
      • Uplifting
      • Antioxidant
    6. Oregano
      • Herbal aroma
      • Immune booster
      • Great for topical applications
      • Gets rid of parasitic and fungal infections
      • Wart remover
      • Antiviral
      • Antibacterial
      • Antifungal
    7. Frankincense
      • Resinous, balsamic aroma
      • Meditative
      • Calming
      • Grounding
      • Great to use with yoga
      • Anti-inflammatory
      • Cancer fighter
    8. Clary Sage
      • Sweet, herbal aroma
      • Hormone regulator
      • Best for menstrual cramps
      • Improves circulation
      • Mood booster
      • Labor pain management
    9. Cedarwood
      • Sweet, woody aroma
      • Promotes hair growth
      • Improves eczema
      • Helps with ADHD
      • Repels bugs
      • Great to use on dogs with fleas
    10. Patchouli
      • Rich, sensuous, earthy aroma
      • Fights depression
      • Aphrodisiac
      • Immune booster
      • Prevents body odor
    • Essential oils can be of great benefit to you, your family members, and even your pets, but must be used under proper guidance. First and foremost, all oils are not created equal! Essential oils should be certified pure therapeutic grade. There are little guidelines and regulations out that require manufacturers to print the contents of oils, quality, or sources. Even though they may smell good, this does not mean that they are pure. They may contain chemicals, defeating the purpose of going natural in the first place.

     

    • Some oils have to be used in specific ways. For example some can be ingested and some cannot. Some can be used on children, dogs, pregnant women, while others cannot. Please use caution.

     

    • I buy my oils from Doterra. They have the best track record when it comes to essential oils and are the best known company to produce quality oils in my opinion.

     

    • If you want more information please feel free to contact me. If you would like to place an order please contact Jean Vance at jvanceessentialoils@gmail.com or go to http://www.mydoterra.com/jeanvance

    Yours in optimal health,

    Dr. Glenn Ezell

    Read more
  • Which protein supplement (and amount) is right for you?
    Which protein supplement (and amount) is right for you?
    April 1, 2014 No Comments on Which protein supplement (and amount) is right for you?

    All proteins are not created equally!

    If you’re like most people, you know that protein is something that you need to have in your diet to survive. What you’ve wondered is if you should take supplements and if so, which ones to take. You’ve probably also wondered how much to take. Well, today you have the opportunity to learn all about it!

    Lets start by explaining what protein is and how it works. Protein is one of the three dietary macronutrients (big nutrients) that our body needs to function. The other two are fats and carbohydrates. These nutrients all work together to keep you on top of your game. In an analogy, these things work like a construction process. Proteins act like the bricks and walls while carbohydrates do the work by cementing and putting everything together and the fats are the managers who are overlooking the whole process, making sure that everything is running smoothly.

    Proteins provide the body with the building blocks to make amino acids which are used for building new muscle tissue. Muscles simply would not exist without it.

    Benefits of protein include:

    1. Muscle growth
    2. Better recovery (repair)
    3. Optimal immune response
    4. Healthy appetite

    The recommended daily allowance (RDA) for protein is currently at an average of 50g per day. Most would say that this is surprisingly low, though  you have to consider that this is based on the average American. This person is mostly sedentary.

    “HOW MUCH DO I NEED”? Great question. If you are sedentary to mildly active and trying to lose body fat for example, I would recommend 1-1.5g per kg of body weight daily. 1kg equals about 2.2lbs. In a 150lb person, the equation looks like this 150/2.2=68, 68×1.5=102g. So a person who weighs 150lbs would need about 68-102 grams of protein daily to fit their needs.

    If you are a seasoned athlete, someone who is trying to bulk up, get stronger or just really change your body composition, you should shoot for 2g per kg of body weight. For our 150lb person here, he should consume about 136g protein daily.

    Now lets say you are overweight, these recommendations will change (overweight being 20% over body fat percentage in males and 30% over body fat percentage in females). Just take as much protein as your goal weight.

    “WHAT KIND OF PROTEIN DO I NEED”? Another great question. Protein supplements are often made from different sources have different ingredients and do different things.

    Whey protein is one of the most popular of protein supplements available and also one of the best.

    There are three main types of whey; concentrate, isolate, and hydrolyzed. Concentrate simply means that there are more additives and a lesser amount of raw protein. Isolatemeans that the protein has been isolated and filtered for a more pure product. Hydrolyzed protein is made to be absorbed faster.

    Casein is a slow digesting protein source and is often taken by individuals before bed.

    Egg protein is available to people who enjoy a lactose-free source of protein.

    Soy protein is a vegetarian protein source.

    Protein is vital for living optimally. Proteins from your raw diet should be taken into consideration and are not to be replaced by supplements.

    Yours in health,

    Dr. Ezell

    Read more

Schedule Your Appointment

Back to Top