Recommended Supplements, Herbs & Nutrients to Support Circulation aka Bloodflow & NO (Nitric Oxide)

Improving circulation and blood flow is essential for healing because it ensures that oxygen, nutrients, and immune cells are efficiently delivered to tissues that need repair. It also helps remove metabolic waste and inflammatory byproducts, creating a clean internal environment where the body can regenerate more effectively.

Here are some well-researched natural remedies we often recommend to our patients:

Amino Acids

• L-Arginine
  A direct precursor to nitric oxide. Best taken in moderate doses (3–6g/day) on an empty stomach for improved vasodilation.
  Tip: Combine with L-citrulline for synergy.

• L-Citrulline
  Converts to L-arginine in the body and may have longer-lasting effects. Especially helpful for athletes or men with ED.

Herbs

• Ginkgo Biloba
  Improves microcirculation, particularly in the brain. May support memory and mental clarity.
  Note: Avoid with blood thinners.

• Hawthorn Berry
  Strengthens blood vessels, supports heart health, and acts as a mild vasodilator.

• Gotu Kola
  Supports connective tissue healing, reduces venous insufficiency, and enhances microvascular circulation.

• Cayenne Pepper (Capsaicin) - THIS ONE IS A CHEAP & MASSIVELY BENEFICIAL SPICE FOR THE HEART & CIRCULATION
  Naturally boosts circulation and metabolic rate. Available as a capsule or just put 1-2tsp in some water and sip first thing in the morning with a pinch of good sea salt.

Nutraceuticals & Vitamins

• Beet Root Powder or Juice
  Rich in nitrates, which convert to nitric oxide. Great pre-workout or first thing in the morning.

• Magnesium
  Supports vascular relaxation and overall heart health. Many are deficient. Look for glycinate or malate forms.

• CoQ10
  Critical for mitochondrial energy production and cardiovascular support, especially in aging populations.

• Omega-3 Fatty Acids
  These reduce inflammation and improve endothelial function—key for NO synthesis. My favorite source is Hemp Hearts - Just 3 TBSP a day can help you hit your Omega 3 levels for the day, and its a complete protein with all essential amino acids. Hemp Hearts are the best vegetarian protein source on earth.

• Vitamin C & E
  These antioxidants stabilize NO and protect blood vessels from oxidative stress. Best consumed through natural foods.

• (Vital for collagen production, immune function, and antioxidant protection)

  • Citrus Fruits – Oranges, lemons, limes, grapefruits

  • Berries – Strawberries, blueberries, raspberries, blackcurrants

  • Kiwi – Extremely high in Vitamin C per gram

  • Papaya & Mango – Tropical fruits rich in enzymes and Vitamin C

  • Pineapple – Also contains bromelain for inflammation

  • Bell Peppers (especially red) – Higher in Vitamin C than oranges

  • Broccoli & Brussels Sprouts – Crucial for detox pathways

  • Cabbage & Kale – Antioxidant-rich cruciferous greens

  • Tomatoes – Especially sun-dried, which concentrate Vitamin C

  • Amla (Indian Gooseberry) – Used in Ayurveda; extremely high Vitamin C content

• Foods High in Vitamin E:

  • Almonds & Sunflower Seeds – Snackable sources of tocopherols

  • Avocados – Healthy fats + Vitamin E synergy

  • Spinach & Swiss Chard – Leafy greens rich in multiple antioxidants

  • Hazelnuts & Pine Nuts – Great in small, nutrient-dense doses

  • Wheat Germ Oil – One of the richest sources

  • Olive Oil – Cold-pressed oils preserve vitamin integrity

  • Butternut Squash & Pumpkin – Also high in beta-carotene

  • Mangoes – Dual source of Vitamins C & E

  • Fish (like Salmon and Trout) – Contain both Vitamin E and healthy fats

Lifestyle Tips to Maximize Circulatory Health

• Hydrate: Dehydration thickens the blood. Aim for half your body weight (lbs) in ounces daily.

• Move Often: Walking, rebounding, or yoga increases lymphatic and blood flow naturally.

• Dry Brushing: Stimulates lymphatic drainage and promotes healthy circulation.

• Alternate Hot/Cold Showers: Contrast hydrotherapy promotes vasodilation and constriction in a therapeutic cycle.

Closing Thoughts from Ruach Chiropractic

Circulation isn’t just about comfort—it’s about healing. At Ruach Chiropractic, we take a holistic, root-cause approach to care. From chiropractic alignment to cellular nutrition, we support your body’s design to repair, renew, and restore.

Whether you’re recovering from injury, feeling sluggish, or just want to age with vitality, book a consultation with us and let’s personalize your plan. Book your new patient visit now at ruach.janeapp.com and get a full exam, adjustment, cupping/muscle scraping, Trigger point massage, and Red Light Laser treatment for just $75 ($150 value)

Stay rooted in wellness,
The Ruach Chiropractic Team

Why We Don’t Accept Insurance — And Why That’s Good for Your Health

At Ruach Chiropractic, we believe in one simple truth: Your body is designed to heal — and with the right care, it can.

But here’s the reality: The traditional health insurance system doesn’t support that kind of care. It doesn’t reward prevention, it only reacts to crisis. That’s why we made a conscious decision not to let insurance dictate the quality or direction of your chiropractic care.

Let’s break down why we don’t accept insurance, and more importantly, why this actually benefits you.

🚫 The Insurance System Is Built for Sick Care, Not Health Care

Insurance companies are built around one model: manage illness, not prevent it.

They’re designed to:

• Cover emergency care and medications

• Limit services to the bare minimum

• Reject anything that improves your health but isn’t a “crisis”

The problem? Chiropractic care isn’t just for pain relief — it’s for restoring movement, improving function, and keeping your nervous system at its best. That’s preventative care, and unfortunately, most insurance providers don't value it.

🧠 We Believe in Proactive, Not Reactive, Care

Let’s say you have back pain. The traditional model might give you:

• Pain pills

• Muscle relaxers

• Maybe 6 visits (if “approved”)

But what if your pain is just the surface of a deeper issue? What if you need ongoing care to truly fix the cause, not just dull the symptoms?

That’s the care we provide — and it can’t be done in 6 rushed visits.

💡 What Insurance Won’t Tell You

Most insurance companies:

• Cap visits no matter the severity of your issue

• Delay care with pre-authorizations

• Exclude techniques proven to help (like certain therapies or diagnostics)

• Reimburse less than the actual cost of quality, hands-on chiropractic care

In short, they reduce your care to checklists and quotas, not outcomes.

💰 We Focus on Value, Not Volume

Because we’re not tied to insurance, here’s what you get instead:

• Personalized care plans based on your condition, not coverage limits

• One-on-one attention — no rushed visits, no double-booking

• Modern therapies like laser, neuropathy care, supplements, and exercise rehab that insurance won’t pay for

• Transparent pricing — no surprise bills in the mail

Our goal is to get you better, not keep you coming back endlessly or battling red tape.

❤️ Our Promise to You

We understand — it can be frustrating when you’ve paid into insurance, but it doesn’t support the care you actually need. That’s why we offer:

• Affordable visit packages

• Flexible payment plans

• New patient specials to help you get started with confidence

We're not here to cut corners — we're here to deliver care that works.

🗓️ Your Health Is Too Important to Wait

If you’re tired of feeling like a number in a broken system, we invite you to experience something different. Our approach puts you — not the insurance company — at the center of your care.

✨ Take the first step toward real healing, without the limits.

👉 Book Your Visit Now @ ruach.janeapp.com or call us at (806) 681-2340 to learn more about our flexible, patient-first approach.

🧠 The Science Behind a Healthy Spine: Why It Matters More Than You Think

Your spine is more than just a stack of bones — it’s your body’s central support system, and when it’s healthy, everything functions better.

From keeping you upright and mobile to protecting your nervous system, the spine plays a crucial role in your overall health. But how often do we actually think about how it works — and what happens when it doesn’t?

In this post, we’ll break down the science behind a healthy spine and why taking care of it now can help prevent bigger problems later.

🔍 The Anatomy of the Spine — A Quick Breakdown

The human spine is made up of 33 vertebrae divided into 5 sections:

• Cervical (Neck)

• Thoracic (Mid Back)

• Lumbar (Lower Back)

• Sacrum

• Coccyx (Tailbone)

Between each vertebra are discs that act like cushions, absorbing shock and giving your spine flexibility. Running through the center of this structure is the spinal cord — your body’s information highway — sending messages between your brain and the rest of your body.

If one part of this complex system is out of alignment, irritated, or under too much stress, it can lead to pain, stiffness, or even problems with organ function, digestion, and energy levels.

🧬 The Spine-Nervous System Connection

Your spine isn’t just about posture — it houses the central nervous system, which controls everything your body does. When spinal motion between segments isn’t moving like it should (what we call subluxation in chiropractic care), it can interfere with these nerve signals, resulting in:

• Chronic pain

• Muscle tension

• Poor digestion

• Headaches or migraines

• Numbness or tingling in the limbs

That’s why spinal health is about more than comfort — it’s about total body function.

⚙️ What Keeps a Spine Healthy?

A healthy spine is:

• Flexible: Able to move through a full range of motion

• Strong: With balanced muscles supporting the vertebrae

• Aligned: With each vertebra in proper position to reduce nerve stress

• Hydrated: Discs need water and nutrients, which come from movement

When these elements are in sync, your spine supports everything from pain-free movement to optimal organ function.

✅ How to Keep Your Spine in Top Shape

1. Move Every Day
   Your spine loves motion. Walking, stretching, and spinal mobility exercises keep joints lubricated and discs hydrated.

2. Practice Good Posture
   Whether sitting, standing, or scrolling — aim to stay tall, engage your core, and avoid slouching. Think: ears over shoulders, shoulders over hips.

3. Lift with Care
   Always lift with your legs, not your back. Keep items close to your body, avoid twisting, and brace your core before you lift (more on that below).

4. Strengthen Your Core
   A strong core stabilizes your spine. Focus on your abs, lower back, obliques, and glutes — exercises like bird dogs, dead bugs, and planks are excellent choices.

5. Learn and Use Core Bracing
   Bracing is a powerful technique that protects your spine — especially when lifting, exercising, or moving heavy objects.

   How to do it:

   • Take a breath in, filling your belly (not just your chest).

   • Tighten your abdominal muscles like you’re preparing for a punch — firm, but not rigid.

   • Keep breathing normally while maintaining this tension.

   • This creates a “cylinder of stability” around your spine, reducing the risk of strain or injury.

   Use bracing during lifting, core workouts, and even while walking or standing to reinforce proper spinal mechanics.

6. Get Regular Chiropractic Care
   Gentle, consistent adjustments help maintain spinal alignment, reduce nerve interference, and support your body’s natural healing systems.

🧘‍♂️ Your Spine, Your Health, Your Choice

When your spine is healthy, everything else becomes easier — from moving without pain to sleeping better, thinking clearer, and feeling more energized.

At Ruach Chiropractic, we focus on proactive care that keeps your spine — and your whole body — functioning at its best. Whether you’re dealing with chronic back pain or just want to stay aligned and healthy, we’re here to help.

💬 Curious about how your spine is doing?

Book a spinal evaluation today and get a clear picture of your posture, alignment, and nervous system health — all in one visit.

👉 ruach.janeapp.com or call/text 806-681-2340

-With Love,

Christopher Rhoten, D.C

Do You Really Understand Herniated Discs? Let’s Clear Up 5 Big Myths

Herniated discs are one of the most talked-about back conditions I see in the clinic — but they’re also one of the most misunderstood.

Here’s something surprising: you can have a herniated disc and not even know it. Not all disc issues come with pain, and not all back pain comes from discs. That’s why getting the facts is so important.

Let’s break down what a disc actually is, what happens when it herniates, and five of the biggest myths we hear from patients every day.

💡 What Is a Herniated Disc, Really?

Think of the discs in your spine like shock absorbers — strong but flexible cushions between the bones (vertebrae) of your back. Each disc has a tough outer shell and a soft, jelly-like center (kind of like a jelly donut).

When the disc is under too much pressure — from poor posture, a heavy lift, or an old injury — the soft center can push out through a tear in the outer layer. This is what we call a herniated disc.

If that bulge or rupture presses on nearby nerves, it can lead to pain, numbness, tingling, or weakness, often in your back, hips, or legs.

🚫 Debunking 5 Common Myths About Disc Injuries

Myth #1: “If I have back pain, it must be a herniated disc.”

👉 Reality: Back pain can come from a lot of things — muscles, joints, nerves, or even stress. Just because your back hurts doesn’t mean you’ve slipped a disc. A proper evaluation is key.

Myth #2: “An MRI will show exactly what’s causing my pain.”

👉 Reality: Imaging can be helpful, but it doesn’t always tell the full story. It might show a disc herniation that’s not actually causing your symptoms. That’s why we focus on a thorough, functional exam, not just the pictures.

Myth #3: “I should stop moving and rest if I have a disc issue.”

👉 Reality: In most cases, movement is medicine. Staying lightly active — walking, stretching, and following a care plan — helps speed healing and prevents stiffness. Total rest can actually make things worse.

Myth #4: “If I have a herniated disc, I’ll probably need surgery.”

👉 Reality: The majority of disc issues do not require surgery. With the right care — including chiropractic, rehab, and lifestyle changes — many people heal naturally over time.

Myth #5: “Most herniated discs happen in the lower back.”

👉 ✅ Truth: This one’s actually true. The lumbar spine (lower back) is a common spot for disc issues, especially if you sit a lot, carry extra weight, or use poor lifting form.

👨‍⚕️ What You Can Do Next

If you’re dealing with back pain — or you’ve been told you have a herniated disc — don’t panic. You have options. At [Your Clinic Name], we specialize in non-surgical, results-focused care that gets to the root of the issue.

We’ll walk you through a full evaluation and create a custom care plan that fits your body, your goals, and your lifestyle.

🗓️ Ready to feel better?

Book your New Patient Special today and let’s take the first step toward healing — naturally, and without unnecessary medications or procedures.

👉 [Schedule Your Visit Now @ ruach.janeapp.com]

How Often Should You Visit a Chiropractor?

“Better function —>

A personalized guide based on your health goals and lifestyle

If you’ve ever asked, “How often should I see a chiropractor?” — you’re not alone.
The truth is, there’s no one-size-fits-all answer. Frequency depends on what you’re hoping to achieve: pain relief, injury recovery, long-term maintenance, or peak performance.

At Ruach Chiropractic, we believe in meeting you where you are and helping you build a plan that’s sustainable, effective, and aligned with your goals.

Let’s break it down.

🔍 Pain Science Insight:

Pain is not always a sign of damage—it’s a protective output of the nervous system.
The brain interprets input (like tight muscles, poor posture, or stress) and decides if it should trigger pain to protect you.

What’s powerful is this:

The longer a movement is painful, the more the nervous system “learns” that pain response—even if the original injury has healed.

This is called central sensitization—a hyper-sensitized nervous system.

That’s why chiropractic care doesn’t just chase pain.
By improving function—joint motion, muscle tone, nervous system input—we’re giving the brain new, safe information…
…and over time, it can begin to “unlearn” that threat response.

🛑 Acute Pain or Injury Recovery (2–3 visits per week at first)

If you’re in the midst of a flare-up — low back pain, neck stiffness, a pinched nerve, or a recent injury — you’ll likely need more frequent adjustments at the start.

Why? Because pain is your body’s alarm system. When something’s inflamed, tight, or misaligned, we need to calm that system down and restore function. Short-term intensive care (often for 2–4 weeks) allows your body to reset and heal.

Common examples:

Sudden back or neck pain

Whiplash or auto injuries

Sciatica

Sports injuries

This stage also includes soft tissue work, mobility coaching, and home strategies to get you back to comfort quickly.

🔄 Chronic Conditions or Postural Imbalances (1x per week or biweekly)

Once the pain decreases, or if you’re managing long-standing issues like arthritis, scoliosis, or repetitive strain from work, your care may shift to a stabilization phase.

The focus here is on keeping your spine and soft tissues mobile, your nervous system functioning well, and preventing flare-ups.
Consistency beats intensity here—regular touchpoints help retrain movement patterns and support the healing of deeper layers.

Examples of conditions in this phase:

Degenerative disc disease

Chronic headaches

Forward head posture / text neck

Chronic tightness or fatigue from sitting all day

🧰 Maintenance Care & Prevention (Every 3–4 weeks)

Feeling good and want to stay that way? This is where wellness care comes in.

You visit your dentist twice a year even if your teeth don’t hurt—why? To catch small problems before they become big ones.
The same applies to your spine.

Maintenance chiropractic care helps:

• Preserve good posture and joint mobility

• Minimize muscle imbalances

• Improve your body’s stress response

• Keep your nervous system operating at its best

This type of care is ideal for people who’ve already made chiropractic part of their lifestyle—and want to keep it that way.

💪 Active Lifestyles, High Stress, or Athletic Goals (1x per week or around events)

If you work out hard, compete athletically, or deal with physical stress (even emotional stress, which affects the body!), your body is under constant adaptive demand.

Regular care can reduce injury risk, improve recovery times, and increase body awareness.
In athletes especially, we often notice that minor joint restrictions or muscular asymmetries show up as performance plateaus or pain—long before an actual injury.

Also ideal for:

Runners, lifters, and yogis

Busy professionals with physical or emotional burnout

Parents constantly lifting and chasing little ones

🧠 What It Really Comes Down To: Your Body’s Feedback

No two people are the same. Your healing timeline depends on:

• How long you’ve had the problem

• The severity of your symptoms

• Your activity level and stress load

• Your lifestyle habits between visits

• How consistent you are with your care

At Ruach Chiropractic, we re-evaluate regularly so we’re always adjusting your care to match your progress—not just repeating the same plan forever.

💬 Final Thought: Let Your Body Lead

Chiropractic care isn’t about becoming dependent—it’s about tuning in to what your body needs and giving it the support to heal and perform at its best.

If you’re asking how often you should come in…

Your body is already asking for something. Let’s listen.

📅 Ready to start?
Schedule your new patient visit today and we’ll build a care plan that works for you—not just your calendar.

Why Soft Tissue Matters More Than You Think

Why Soft Tissue Matters More Than You Think

When people think of chiropractic care, they usually think of bones and joints. But here’s the truth:
👉 Your joints don’t move well unless your soft tissue lets them.

Muscles, fascia, ligaments, and tendons—these tissues guide, restrict, and support how your body moves.
If your muscles are tight, overactive, or not firing when they should, your joints can’t reach their full potential. That’s when compensation, misalignment, and pain sneak in.

Your Chiropractor Should Look Beyond the Bones

Adjustments matter—but so does everything around them.

A great chiropractor isn’t just checking alignment.
They’re asking:

• What’s happening in the tissue around this joint?

• Is there tightness, weakness, or lack of awareness?

• Can the patient control this area when it counts?

• What is the general tone of the nervous system?

At Ruach Chiropractic, we combine joint work with soft tissue evaluation and education, so you leave not only feeling better—but moving smarter.

*Based on my own personal experience working at these commercial fast food chiropractic chains, they do not evaluate soft tissue at all. My former boss told me exercise, stretching and soft tissue evaluation doesn’t matter at all! LOL

IF YOUR CHIROPRACTOR DOES NOT CHECK YOUR SOFT TISSUE & LIGAMENT TONE — DO YOURSELF A FAVOR AND RUN AWAY FROM THAT PERSON THEY ARE ANTIQUATED IN THOUGHT AND PRACTICE AND NOT UP TO DATE WITH CURRENT RESEARCH AND TREATMENT TECHNIQUES.

You Need Tools, Not Just Treatment

Muscle memory matters. That’s why we give you simple tools to build:

• Body awareness (THIS IS EVERYTHING)

• Muscle control during real-life movement

• Confidence to move without fear or tension (MAJOR KEY)

Because true healing means your body doesn’t just get adjusted—it learns a better way to move.

🔑 Final Thought

Your body is more than bones.
When you treat the soft tissue and the joint, you unlock your body’s full potential. With our soft tissue modalities such as cupping therapy and muscle scraping ie. Graston techique/IASTM, we give you a more thorough treatment that gives you longer lasting relief.

📅 Ready to experience care that looks at the full picture?
Schedule your visit with Ruach Chiropractic today—because movement should feel good again.

The Hidden Power of the Kinetic Chain in Chiropractic Care

The Hidden Power of the Kinetic Chain in Chiropractic Care

When it comes to pain, many people focus only on where it hurts.
But in chiropractic care, we know that the body doesn’t operate in isolated parts—it moves and functions as a connected chain. Understanding the kinetic chain is one of the most important keys to long-lasting healing and injury prevention.

What Is the Kinetic Chain?

The kinetic chain refers to the way joints, muscles, and body systems are interconnected.
When one area of the body is restricted, weak, or injured, it can throw off movement patterns elsewhere.
For example:

• A weak hip can lead to knee pain.

• Tight shoulders can contribute to neck strain.

• Poor foot stability can create low back issues.

In short: where you feel pain is not always where the problem started.

Why Focusing on the Whole Body Matters

In effective chiropractic care, it’s critical to look beyond just the site of pain.
At Ruach Chiropractic, we start by treating the immediate discomfort—but we also trace the chain back to its origin.

By addressing the entire movement system, we help patients:

• Heal faster

• Prevent future injuries

• Move with more freedom and strength

This approach leads to deeper, more lasting results compared to simply treating symptoms.

Experience Matters

It takes time, clinical experience, and careful assessment to see the full picture of a patient’s kinetic chain.
This is why every treatment plan we create is personalized—designed to not only relieve your pain but to correct imbalances and optimize how your body moves.

Final Thought: Your Body Is a System, Not Just Parts

Key Message:

“The site of pain is rarely the source of the problem. Treat the body as a connected system, not isolated parts.”

If you’ve been struggling with pain that just won’t seem to fully go away—or if you want to prevent future injuries—taking care of the entire kinetic chain is essential.

At Ruach Chiropractic, we believe your body deserves full-spectrum care that supports both healing and performance.

📞 Ready to experience the difference of full-body chiropractic care?
Schedule your new patient visit today—and give your body the comprehensive care it deserves.

Top 5 Signs You Should See a Chiropractor

Your body is talking. Are you listening?
We push through long days at desks, chase after kids, haul groceries, sit in traffic, and try to ignore that familiar ache in our neck or stiffness in our back. But the truth is—your body isn’t built to just survive. It’s meant to thrive.

At Ruach Chiropractic, we believe your health isn’t a luxury—it’s a foundation. If your body has been dropping hints, these might be the signs it’s time to give it the attention it deserves.

1. You’re Living with “Normal” Pain

If you’ve caught yourself saying things like,
“It’s just my back acting up again,” or
“That shoulder always does that,”—stop.

Pain is not a personality trait. It’s a signal.

Chiropractic care doesn’t just mask symptoms. It addresses the root of misalignment and dysfunction so your body can begin to heal itself, naturally. You don’t have to settle for “normal” that includes pain.

2. You Sit Most of the Day

Desk jobs, remote work, and long commutes are part of modern life—but they’re not exactly spine-friendly. Prolonged sitting compresses the lower back, tightens hip flexors, and weakens your core.

Before it turns into chronic pain, sciatic issues, or postural problems, an adjustment on a semi regular basis can help realign your spine, relieve pressure, and restore mobility. Think of it as hitting the reset button on your body.

3. You’re Not Sleeping Well

Sleep is when your body does its best repair work—but when you’re in pain or discomfort, your body can’t relax enough to recover.

A well-aligned spine supports better brain/body balance & function, circulation, nerve function, and muscle relaxation—all of which are essential to deep, restorative sleep. If you’re tossing, turning, or waking up stiff, it’s time to listen to what your body’s trying to say.

4. You’re Stressed or Run Down

Your spine isn’t just a stack of bones—it’s the ladder to the command center (your brain) for your nervous system. When your spine is out of alignment, it WILL disrupt the flow of energy and information through your body, leaving you feeling drained, foggy, or overwhelmed.

Chiropractic care helps regulate the nervous system, creating balance and resilience that allows you to handle stress more calmly and clearly. It’s SELF-CARE with long-term benefits.

5. You’re Prioritizing Everyone But You

We get it—you’re busy. But here’s the truth: you can’t pour from an empty cup. When your body is out of sync, everything becomes harder—work, relationships, rest, joy.

Investing in chiropractic care is an act of self-respect. It’s saying, “My health matters. My comfort matters. I deserve to feel good in my body.” And you do.

Final Thought: Don’t Wait for a Wake-Up Call

You don’t need to “hurt more” to justify taking care of yourself.
You don’t have to be in crisis to deserve healing.

You just need to listen to your body—and decide it’s worth it.

If any of these signs resonated with you, let that be your nudge. Stop treating your car better than the body you reside in & depend on to survive.
Let this be the moment you choose to transition from surviving to thriving.

📞 Ready to realign your life?

Schedule your new patient visit with Ruach Chiropractic today.
Your body will thank you.

With love,

Christopher Rhoten, D.C

Chiropractic & Mental Health: The Mind-Body Connection

Have you ever noticed how physical tension can affect your mood—or how stress can cause aches and pains? That’s the mind-body connection at work, and it’s a big part of what we see every day in our chiropractic practice.

Let’s break it down: your mental health and your physical health are deeply intertwined. When one is off, the other often follows. But here’s the good news—chiropractic care can help bring both back into balance.

1. Stress Lives in the Body

When we’re stressed, our muscles tense up. Over time, this can lead to misalignments in the spine, tension headaches, and chronic pain. It becomes a loop—pain causes stress, and stress causes more pain.

Chiropractic adjustments help relieve that physical tension, giving your nervous system room to breathe and reset. Many of our patients report feeling lighter, more relaxed, and even sleeping better after an adjustment.

2. The Nervous System Connection

Your spine houses your central nervous system, which communicates with every cell and every part of you—including the brain. When there’s a misalignment, those messages can get a little scrambled, and the connection is not as efficient as it can be. Restoring alignment supports better nervous system function, which can help regulate mood, energy, and focus.

It’s not magic—it’s just the science of a better functioning body.

3. Boosting “Feel-Good” Chemicals

Here’s a cool bonus: studies suggest that chiropractic care may help increase levels of dopamine and serotonin—the chemicals responsible for feelings of happiness and well-being. While chiropractic isn’t a replacement for mental health treatment, it can be a powerful complement.

Many patients feel more balanced, less anxious, and better equipped to handle life’s ups and downs with regular care.

4. Movement = Mood

If pain is keeping you from being active, it can quickly lead to a downward spiral. Chiropractic care helps you move more freely and with less discomfort—so you can get back to doing what makes you feel good, whether that’s walking, working out, or simply playing with your kids.

Movement releases endorphins. An adjustment releases endorphins. Endorphins lift your mood. It’s a win-win.

Final Thoughts

Mental wellness isn’t just in your head—it’s in your body, too. Chiropractic care offers a holistic approach that supports both your physical and emotional well-being. If you’ve been feeling out of alignment—physically or mentally—consider letting chiropractic be part of your wellness routine.

Your body and mind will thank you.

"When the spine is aligned and the body is at ease, the breath flows freely—and with each deep breath, the mind finds its calm."

RESPIRA - Because Healing Starts with a Breath.

With Love,

Christopher Rhoten, D.C

Ruach Chiropractic

Ruach Chiropractic: Breathing LIFE into Wellness

Ruach Chiropractic: Breathing Life into Wellness

The word Ruach might sound mystical, but at its core, it's about something incredibly practical—movement, breath, and vitality. In Hebrew, Ruach means breath or spirit, and that's exactly what we focus on at our practice: helping you breathe easier, move better, and live with more energy.

Think of your body like a complex system of highways. Just as traffic jams create stress and slowdown, misalignments/fixations in your spine can block your body's natural "traffic" of nerve signals and energy. Chiropractic care is about clearing those pathways, allowing your body's innate ability to heal and function optimally. When we talk about Ruach in our practice, we're talking about restoring flow—whether that's improved breathing, reduced pain, or enhanced mobility.

Our approach goes beyond quick fixes. We view each patient as a unique individual with specific needs. You are not in need of a quick fix, you are in need of lasting dedicated solutions that you have control over. Whether you're an athlete looking to improve performance, an office worker dealing with chronic back pain, or someone simply seeking to improve overall wellness, Ruach Chiropractic is committed to helping you find balance. We use a combination of precise spinal adjustments, targeted therapies, and personalized wellness advice to help you reconnect with your body's natural rhythm of movement and healing. The goal is to take you from stressed——to strong, resilient & to expand your nervous system to it’s highest efficient operating capacity.

-With love,

Christopher Rhoten D.C

The Importance of Spinal Health, Nervous System Regulation, and the Breath on the Flow of Cerebrospinal Fluid.

I’m often asked by new patients of mine, “why do Chiropractors care so much about spinal restrictions?” While there are many reasons for this, I often tend to give them my personal number one reason as to why we’re making sure these joints in your spine can share motion through their segments. That reason is cerebrospinal fluid flow. Cerebrospinal fluid (CSF) is a clear, colorless liquid that is produced by the ventricles in the brain & surrounds the brain and spinal cord within the central nervous system (CNS). It serves several critical functions: cushioning and protecting the brain and spinal cord from trauma, circulating nutrients, removing metabolic waste, and helping maintain a stable environment for the CNS. One essential function of CSF I want to focus on is the delivery of nutrients and the removal of waste products because when these functions are sub-optimal, stress presents itself, and more stress feeds into more dysfunction of these systems, so it basically becomes a hamster wheel you do not want to be on.

It is generally accepted that inspiration elicits a cranial (towards the head) movement of CSF, while expiration elicits a caudal movement (towards the pelvis). Excessive pressure in the thoracic part of your spine (middle back) can hinder optimal flow up and down the spinal cord, so the brain doesn't receive all it can with each breath. Irregular breathing will increase this pressure within the spine as well and cause a never-ending stress response. When the spine has restrictions in movement, the flow of CSF is absolutely altered in a negative way. For example, the sacrum bone, the triangle shaped bone at the bottom of your spine can be crooked. This is super common with so many people. Why this matters for CSF is the sacrum should normally pump forward & backwards with normal spinal movement, and if it’s misaligned that pumping action of the sacrum is severely limited. This misalignment can disrupt the normal pumping mechanism that helps circulate CSF between the brain and spinal cord, particularly in the lower spinal regions. As a result, CSF flow may become sluggish or blocked, leading to potential neurological issues, increased intracranial pressure, or poor waste clearance from the central nervous system, ie Brain Fog. Chiropractic adjustments aim to correct sacral & vertebral misalignments and to restore proper CSF dynamics, resulting in a more present & less stressed state of being.

When we can make sure pressure within the system (the body) is at an optimal threshold, nutrients get to the brain better, and metabolic waste is removed more effectively. This causes the lungs, brain, heart & spinal cord to work better, and the electrical signal from the brain to the body, back up to the brain to be faster & less impeded. This translates to a multitude of better functions for the individual including a more balanced state of being, ie LESS STRESS & PAIN & MORE PEACE & EASE. This is my goal at Ruach, to bring you to a more centered state of being & help teach you how to self-regulate your nervous system to keep you doing what you love.

If you’re feeling chronically stressed, and are not receiving chiropractic care, please reach out to me & let's get you in the office & discuss a plan to get you back to a body that is thriving! 

With Love,

Christopher Rhoten, D.C.

Bone Out of Place? No. Why this outdated terminology is wrong, and what is actually happening in the spine.

If you have ever been to the chiropractor you have more than likely been told “you have a subluxation” or “this bone is out of place” because of a car accident or fall as a child 15-20 years ago. Here’s why that’s mostly a load of crap. Your spine is hyper resilient and it’s bones do not pop out of place without a fracture or dislocation, that is not how the body works and thank heavens that is not the case! Here is an excerpt from “The Reality Check” by Heidi Haavik, a world renowned neuroscientist and chiropractor studying the effects of chiropractic and why it is effective.

“The term vertebral subluxation was used by early chiropractors because these dysfunctional areas felt “out of place” when they were palpated. It was therefore described as a “subluxation”, which actually means a “partial dislocation” or the old fashioned concept of a “bone out of place”. With modern science, we now know that at the bone is not partially dislocated. We know that a better explanation is that some of the small muscles that attach to individual vertebrae have become tight due to a variety of causes including injury, postural stress and overuse. The tight muscles twist the vertebrae so that certain parts of the vertebrae are more prominent and palpate as “misaligned” or “stuck”. They are usually tender to the touch and often cause pain when the person moves in certain directions, although they don’t always experience pain at rest.”

If you have been seeing a chiropractor, and I do know a few of these guys here in Amarillo, and they tell you that you have a subluxation, and they mean a bone out of place, run. These bad actors will manipulate you into thinking that your spine is weak and is essentially broken without their help. I’ve seen them tell patients that they need to be adjusted 3-5x per week in order to “fix the subluxation” and if you can’t get in to see them that often, well, its just your fault if you continue to have issues. Its unethical and actually just incorrect to how the body works. Fixations occur in the spine frequently for a multitude of reasons, but your bone is not out of place & is fully articulating the bone above and below it, it just may be slightly stuck & not moving in all directions like it should be.

If this is you or someone you know, come down to Ruach Chiropractic. We embody a more nuanced and educated perspective on the body and how we can partner together to improve your health. I focus on empowering patients through treatment, movement education and holistic changes to a patients lifestyle, and will always be up front and honest with you. No scare tactics necessary. I hope to see you all soon.

-with Love,

Dr. Chris

Experience Holistic Healing at Ruach Chiropractic: Your Local Wellness Partner

We understand that every individual's journey to wellness is unique. That's why we offer a range of personalized therapies designed to address your specific needs, including:

• Cupping Therapy: Experience the ancient art of cupping to relieve muscle tension, improve circulation, and promote relaxation.

• Soft Tissue Manual Therapy: Our skilled practitioners utilize gentle techniques to release adhesions, improve mobility, and reduce pain.

• Spinal Adjustments: Gentle and precise adjustments help restore spinal alignment, alleviate nerve pressure, and enhance overall function.

At Ruach Chiropractic, we believe in empowering you to take charge of your health. That's why we offer:

• Tailored No-Commitment Care Plans: We'll work with you to create a personalized plan that fits your lifestyle and goals, with no long-term contracts or hidden fees.

• Pay-As-You-Go Options: Enjoy the flexibility of paying for only the services you need, making chiropractic care accessible and affordable.

As a local small business, we're deeply invested in the Amarillo community. We're committed to providing compassionate care and helping our neighbors achieve optimal health and vitality.

Ready to experience the Ruach difference? Schedule your appointment today and discover the power of natural healing. Your journey to a healthier, happier you starts here. Book today to take advantage of $20 off our new patient exam (valued at $55) for adults & even greater discounts for children under the ages of 18!