Conventional wisdom says we should apply gobs of sunscreen, but there’s a growing amount of evidence that suggests otherwise.

According to a 2010 study by the Environmental Working Group (EWG), nearly half of the 500 most popular sunscreen products might be increasing the speed at which malignant cells develop and spread skin cancer.

The Sunshine Paradox

Is the sun something that we should fear because it’s dangerous, or is it something that we should embrace because it’s healthy? We’ve all heard the token advice from dermatologists about remembering our sunscreen, but I’m open to the idea that sun exposure is necessary for optimal health.

Since our bodies thrive on natural sunlight (it’s essential for Vitamin-D production), one can argue that screening/blocking it is counterproductive. But that doesn’t change the fact that repeatedly burning pale mole-covered skin can be lethal.

Prevent Sunburn Internally

After watching Episode 16 of The Random Show with author Tim Ferriss, I decided to experiment with a powerful antioxidant called astaxanthin. Despite being a big fan of Tim Ferriss’ work, I initially disregarded this advice, assuming it didn’t apply to people as fair-skinned as myself.

To give you an idea just how easily I burn, 10-minutes of driving with my sunroof open can absolutely scorch my forehead.

After spending several hours outdoors over a two day period with heavy sun exposure, I can tell you (with utter disbelief) that it worked remarkably well… My skin didn’t get so much as a tinge of redness.

A more accurate assessment for its long-term effectiveness will be determined as summer progresses, but for now, I’m committed to using it through the end of August. So if you’re interested in an alternative to sunscreen, consider astaxanthin.

Resources:

• EWG’s list of the 158 best beach & sport sunscreens
• Article – How Does Sunscreen Work?
• Where to Buy Astaxanthin
• Research study #1
• Research study #2

Mattess Topper vs. Mattress Pad

To begin with, the terms “mattress topper” and “mattress pad” are often used interchangeably, but actually describe different products. A mattress pad is used as a protector that serves as a liquid barrier between yours sheets and the actual mattress. Some luxury mattress protectors are padded, but I don’t recommend using them as an actual topper. Here’s a good example.

Mattress toppers are added to the top of a mattress for cushioning, support or comfort. There are three different types…

Egg Crate Toppers (Convoluted Bed Pads)

At $40 or less, these tiny foam cones are the cheapest mattress toppers you’ll find. Here’s an example. There’s a reason why these are priced the way they are… they break down very fast. In a matter of weeks (sometimes days) they’ll wear out and lose their support. Plus they look rather strange underneath a sheet.

Featherbeds

As the name implies, these are filled with a generous amount of down feathers. I’ve always been a bit puzzled by these toppers because I’m not sure why anyone would want to sleep on feathers… They’re quite pricey, ranging anywhere from $60 up to $200 or more, despite being minimally supportive. Engulfing yourself in feathers may help keep you warm on cold winter nights, but apart from that I see no value in this if you’re looking for support. In my experience, they’re more annoying than comfortable.

Memory Foam Mattress Topper

If you’re going to buy a topper for your mattress, this is the type I recommend. But if you’re not diligent in your search, you could end up wasting money by having to replace it prematurely. Here’s what you should know if you’re looking to buy…

First you’ll need to determine the desired thickness. Toppers range between 1-4″ thick. Anything 5″ or above can be considered a mattress, so prices make a dramatic leap. I don’t recommend buying anything that’s 2″ or less. Focus your search on 3-4″ toppers. These will provide you with the most noticeable amount of comfort.

The next measurement you should consider is the mattress topper’s density, which is measured by weight. The heavier the density, the better the memory foam. This is by far the most important number when comparing memory foam. It’s better to buy a 2″ topper that has 4-lb density than a 4″ topper with only 2-lb density.

If pound-density isn’t listed, you might be able to determine it by reviewing the shipping weight. A 3″ queen topper with 4-lb density should have a shipping weight of at least 35-lbs.

The last thing to review is the dimension of your mattress relative to the topper you’re about to purchase. Mattress toppers aren’t designed to cover your bed from edge-to-edge. There will probably be about an inch difference all around. That’s okay – the memory foam slightly expands after it’s able to breathe.

Price Comparisons for Queen 3″ Topper

• Walmart – $179 plus S/H (3-lb density, 19 pound shipping weight)
• Bed, Bath & Beyond – $250, free S/H (shipping weight & density not provided) 
• Target – $200 plus $15.65 S/H (shipping weight & density not provided)
• Amazon.com – $139, free S/H (4-lb density, 37 pound shipping weight)

The price difference and quality of mattress toppers sold by these four stores is significant. Amazon’s topper is superior to the others in selection, price, and overall quality. So if you’re interested in adding a memory foam mattress topper to your existing mattress, here’s what I recommend.

How Many Pillows Should I Use?

Your head and neck should be lined up with the rest of your spine. Click here to see an example. This is quite difficult to achieve if you’re using multiple pillows. So sleep with just one pillow beneath your head. Make sure it’s thick enough to provide adequate alignment, but not so thick that it angles your head upward. Also make sure it’s not too thin, otherwise your head will tilt down when you’re lying on your side.

I recommend a firm low-loft latex pillow for most patients. These are neutral, affordable, and won’t break down like conventional fibers. High-loft pillows are tempting, but these are more suitable for people with broad shoulders. Here’s a picture of the difference.

An additional body pillow or separate knee pillow is fine to use as well. They’re not essential, but can help prevent you from rolling onto your stomach during the night. Here’s a contoured knee pillow for side sleepers, and here’s a bolstered knee wedge for back sleepers.

What Sleep Position is Best?

There are essentially three main sleeping positions – side, back, and stomach. While comfort is highly subjective, proper alignment isn’t. The best sleep position is one that promotes a balanced spine. Back and side sleeping can achieve this; stomach sleeping cannot. If you choose to sleep on your stomach, go for it, but you should know that over time this can cause damage to your spine and its supportive structures.

What Type of Damage?

Generally speaking, spinal damage can range anywhere from minor/moderate to severe. To avoid mass hysteria, I’m not suggesting that sleep position will cause severe problems like paralysis… But it can compound minor/moderate irritation and pre-existing spinal misalignments into measurable damage over time. I’m referring to things like hyper-mobile joints, muscle spasm, vertebral disc thinning, postural distortion and other arthritic changes.

This leads to chronic neck, back, or arm pain that can limit your ability to work and do the things you enjoy… Simple tasks like driving a car, swinging a golf club, and holding your baby can become quite uncomfortable. Here’s how to train yourself to quit.

What Does it Feel Like?

It’s tempting and logical to assume that you can feel the effects of spinal decay. While I wish that were true, it’s not always the case. The process can develop very quietly over 10-20 years (or longer) without any urgent symptoms. By the time a person finally decides to seek treatment, it may be too late. This type of decay is irreversible, so it’s important to take care of your spine while you still have options.

Is Your Spine in Shape?

Taking care of your teeth is easy because you stare at them every day. But how would you know if your spine is in good shape if you’ve never seen it? I’d estimate that 80% of the American population has never received spinal x-rays. This needs to change so that people can begin making the necessary lifestyle changes – like pillow posture – early enough to make a difference. (Note: If you’re tempted to write me a scathing diatribe for suggesting that your sleep position could be compromising your quality of life, please make sure you’ve actually seen your cervical spine before.)

Keep in mind that it’s much easier to correct spinal problems when you discover them in your 20′s-30′s than it is when a chiropractor points them out to you in your 50′s-60′s.

No matter what you’re doing, the way your head and neck are positioned relative to the rest of your body is important. Society is slowly beginning to realize that it’s not good to have your head hunched forward for hours at a time when working at a desk. Sleeping with your head tilted or twisted all night can be even worse! So don’t forget to practice good pillow posture.

Summary

• Only sleep with one pillow beneath your head
• The forehead, nose, chin, and neck should line up straight with the rest of your spine
• For optimum spinal balance, only sleep on your back or side (never on your stomach)
• Don’t neglect your spine; know what shape its in before it’s too late to fix

So here are some tips that will help you avoid looking like a dreary and vulnerable old hunchback.

Learn What Good Posture Feels Like

It’s hard to know if you have poor posture if poor posture is all you’ve ever had. Many people with rolled shoulders, sway back, and anterior head carriage have no clue that these are problematic. But there’s a unique feeling to good posture. After you learn what it is, improving your posture will become much easier.

Now, I’ve ransacked chiropractic trade shows trying to find videos that can help patients improve their posture at home. Most of what I’ve seen is dated, overpriced, and a real snoozefest. But I finally found one that held my attention from start to finish, and I’m comfortable recommending it. It’s a DVD by Janice Novack called Posture: Get it Straight!

The first time I watched the video, I noticed a change. I’ve never witnessed another posture program work this quickly. What really sets it apart is the emphasis on using a theraband (which comes with the DVD for free). This helps you get faster results by strengthening postural muscles instead of just stretching them.

Practice Good Posture Daily

It’s easy to slouch when we’re bored, or droop our head while focused on important tasks. But if you want great posture, you need to be attentive and aware of your body position at all times. This requires daily practice to replace your old habits with new ones.

One way to aid in this process is by purchasing some posture apparel. This new fabric technology can help people improve their posture simply by wearing it throughout the day. When I started reading about these unique shirts, I made the mistake of assuming they were exclusively for athletes. But after doing some more research, I learned that anyone can wear them. So I got my hands on two different brands and will share my experience with you.

The first kind I tried was Evidence Based Apparel (EBA) by Alignmed. I wore their v-neck poly/spandex blend Posture Shirt for several hours daily for an entire week. Putting this shirt on was mechanically different than a standard undershirt, but I got used to it right away. Once on, it clings to the body like you’d expect spandex to do, and provides a compression effect.

The back of the shirt has special fibers that promote upright posture. When your shoulders roll forward or you find yourself hunched over your desk, there’s a kinesthetic change that becomes instantly noticeable. With regular clothes, you wouldn’t realize this was happening. With the Posture Shirt, however, you can’t help but want to sit up straight.

The second brand I experimented with was a sleeveless tank by Intelliskin called the Foundation Posturecue. I wore this to the gym every day for a week. The material is slightly different from the EBA shirt. It’s more like an ultra thin wetsuit material that fits even closer to the skin. I appreciated how long the material was in the torso – I’m 6’2″ and at full stretch it reached below my hips.

The posture-improving aspect was virtually identical to the EBA. What I really like about wearing this shirt was the effect it had on the duration of my workouts. I performed two more sets than I normally do on chest/back days. Having tracked my workouts every week for over two and half years, I can only attribute this improvement to the shirt. This was a completely unexpected but entirely welcomed bonus!

Between the two, I can’t say that I favor one over the other. I love them both! I believe the sleeveless Intelliskin was better at wicking moisture away from the body. For this reason, it’d my choice for fitness and exercise activities. On the other hand, Alignmed’s EBA would be my choice for everyday usage. I’m sure you could use either brand for any activity though.

Adjust Your Workspace

Take a look at the ergonomics diagram on the right. This is how your posture should be while sitting at your desk.

• Comfortable chair that promotes spinal alignment
• Computer screen straight in front of you at eye level
• Desk height slightly above the level of your belt line

If you use a laptop, consider purchasing the mStand by Rain Design. When used with a wireless keyboard and trackpad, it creates a workstation that’ll make even the most priggish ergonomics expert swoon. Here’s a picture showing how these items look when used together.

Adjust Your Spine

The foundation of good posture begins in the spine. The best posture products on the market won’t do much for you if the spine is misaligned. So find a reputable chiropractor in your area to identify and correct any measurable spinal imbalances. If you need some help finding a chiropractor near you, here’s the directory I use.

A Few More Tips

• Ladies, don’t wear high heels unless you absolutely have to… If you must, keep them as short as possible. High heels shift your body’s center of gravity and put unnecessary strain on your joints.
• When sitting, keep both feet flat on the floor.
• “Pillow posture” is important too. Make sure you sleep on your back or side, using a pillow that’s firm enough to keep your head level. Here’s an article I wrote about pillows.
• Dr. Roger Sperry, winner of the Nobel Prize in Physiology, had this to say about posture: “The more mechanically distorted a person is, the less energy is available for healing, metabolism, and thought.”

So I’m going to tell you about a resource that will help you find out if the supplement you’re taking is any good. It’s called the Comparative Guide to Nutritional Supplements. 

A biochemist named Lyle MacWilliam painstakingly analyzed over 1,500 different nutritional products sold throughout North America. His findings are based on eighteen important health support criteria, including completeness, potency, and potential toxicities.

In short, each product receives a score from 0-5. The best performing multivitamins are further ranked using an Olympic-like scale, receiving gold, silver, or bronze designations.

Before buying a product that someone recommends to you, look it up in this book first. When I started doing this, I was stunned by how shoddy and insufficient many of the most common brands are… even the kind recommended by Dr. Oz and other famous physicians!

What Differentiates “Good” From “Bad” Vitamins?

A supplement is only as good as your body’s ability to break it down and absorb its useable nutrients. This is known as bioavailability. No matter who endorses it or how compelling the ingredients label sounds, if your body can’t assimilate these nutrients it’s a schlocky vitamin.

Here’s a picture that shows seven completely undigested supplements as they pass through the intestines. Many of the poorest quality vitamins exit the body with the same shape they entered it… So there’s really no point in buying these. Here’s another example.

How Much Do the Best Brands Cost?

I sorted through the list and tabulated monthly costs for a handful of the highest scoring multivitamins (brands that I would personally buy). The average cost was $45.31. So if you want quality supplements with potent bioavailability, expect to pay approximately $1.50/day.

Money Down the Drain

The wholesale price of vitamins is typically 50% less than the prices charged at doctor’s offices and nutrition stores. Always check online prices before buying from supplement salesmen. Thanks to Amazon Prime, I’ve bought nutrition products cheaper online than I could using my physician discount!

Here’s a list of high quality multivitamins on Amazon that demonstrates the potential value of online prices.

What About Brands That Aren’t Listed?

In 2003 there were about 500 supplements analyzed. By 2007, that number tripled! When vitamin makers design a quality product, they want the world to know about it. But not every company manufacturers world class vitamins. So these businesses are much less likely to invite independent laboratories to scrutinize their products.

Over the years, I’ve surmised that vitamin brands not listed in MacWilliam’s book usually fall into one of three groups:

1. The manufacturer wouldn’t authorize NutriSearch’s analysis (Hiding something?)
2. It’s a meretricious product sold via multi-level marketing (Pyramid schemes)
3. They’re a faceless fly-by-night operation that frequently changes names/labels (Shady!)

Final Thoughts

I recognize and appreciate how powerful the placebo effect can be… If you fervently believe that the product you’re taking makes a noticeable improvement in your health, then I think you should keep taking it. But if you can’t tell, or you’re just not sure what to buy, this book is a fantastic resource.

It happened rather inconspicuously; I averaged one pound per month. Before I knew it, I was carrying an extra 24-lbs of blubber. As a doctor, I knew better. But I did what most men do in this situation – I bought bigger pants.

My “harajuku moment” didn’t happen until a trip to the beach. I took off my shirt and instantly realized I should do everyone a favor and put it back on. That’s when I knew it was time… Here’s how I dropped from 209 pounds to 168.

Phase One

I bought a book called The Abs Diet that I was originally drawn to because the recipes sounded so good. They’re easy to prepare (since most guys lack cooking skills), and I never really felt like I was dieting.

The workout focuses on circuit training and shows clear photos of how to perform each exercise. Prior to this, I had no rhyme or reason to my workouts. I would just mosey around from machine to machine, use them incorrectly, then leave with a false sense of pride. At the very least, this book will teach you how to not look like an idiot at the gym.

The single most important thing I learned is that each and every one of us already has abs; they just happen to be hiding beneath several layers of fat. Thousands of sit-ups won’t solve the problem. The key is to eat foods that prime your body’s natural metabolism.

I stuck to the plan as directed and by Week-12 I had lost 23-lbs. Beyond that, I seemed to hit a wall; the weight loss plateaued. I felt great, but I still couldn’t see my abs. I definitely felt them, but they weren’t visible. So I made a change.

Phase Two

I maintained the same metabolism-boosting diet, but implemented a different type of workout from a book called The Body Sculpting Bible for Men. It involves highly focused “super sets” that are incredibly productive and efficient.

After following the exercises step-by-step for 12-weeks, there was an undeniable change in my physique. Friends, patients, and even strangers at the gym started asking me to explain what I was doing.

I plugged away at this for 6-months, shedding fat and building more muscle. I felt great at my new 181-lbs, but I wanted to be lean! Seeing my abs was the goal.

Phase Three

I bought a third book called The 4-Hour Body, which explores the concept of becoming superhuman. Anything with “superhuman” in the title captures my attention.

You’re not supposed to read it cover-to-cover, so I’m more inclined to call this an encyclopedia of genius rather than a book. It’s a compendium of subjects; everything from efficient weight loss to productive weight gain; how to build muscle mass in minutes per week; and a dozen other zany topics that you’ll find fascinating. Watch the trailer below and you’ll see what I mean.

The author, Tim Ferriss, advocates a slow-carb diet, which I reluctantly embraced despite gagging at the thought of eating beans. It was definitely worth it though; I started burning fat that I didn’t even know I had.

The effectiveness of this approach was staggering. It caused me to rip through the sleeves of two of my most expensive dress shirts (Thanks, Tim!)… I dropped 13-lbs in a matter of weeks while simultaneously increasing my strength. Oh, and it definitely did the trick – I could see my abs. It also introduced me to kettlebells, which are a great addition to any workout.

Conclusion & Tips

Don’t just strive to lose weight; aim for body recomposition - replacing fat with muscle.

If you adopt the workout from Body Sculpting Bible, make sure you read the sections labeled “Proper Alignment” and “Technique & Form” – it makes a tremendous difference.

Cardio doesn’t have to be time-consuming. Try the Sprint-8 concept instead.

If you have terrible eating habits, a lot of excess body fat, and are terrified/intimidated to visit a gym, I believe The Abs Diet is a great starting point. Here’s why… First, it will teach you Nutrition-101. Understanding the foods you put into your body is essential for long-term success. Second, it offers more variety in meal choices. Having options makes transitioning away from junk food easier. Third, you can skip the gym during the first two weeks of the program. This shows you how powerful your metabolism can be if you eat properly.

If you have less than 20 pounds to lose, or simply wish to be more lean, I’d say 4-Hour Body is the way to go. Here’s a theatrical trailer the publishers made to promote 4HB:

Links

1. The 4-Hour Body
2. The “New” Abs Diet
3. The Body Sculpting Bible for Men
4. Kettlebells

It’s common for chiropractors to advertise their technique(s) online, but to most people it’s just jargon. So I’ve compiled a list of prevalent chiropractic techniques to serve as a visual resource for anyone wondering what these adjusting methods look like.

I’ve separated them into three groups. Manual adjusting methods are those performed by hand, and may rely on special tables for assistance. Instrument based methods involve the use of uniquely engineered tools to adjust the spine. The third grouping is a list of specialized Upper Cervical adjusting styles.

Manual Adjusting Methods

• Diversified  (Video) (Image)
• Gonstead (Video) (Image)
• Chiropractic BioPhysics  (Video) (Image)
• Sacro-Occipital Technique  (Video) (Image)
• Thompson  (Video) (Image)
• Cox Flexion-Distracton  (Video) (Image)
• Logan Basic  (Video) (Image)

Instrument Based Methods

• Activator  (Video) (Image)
• Torque Release / Integrator  (Image)
• Impulse  (Video) (Image)
• Pro-Adjuster  (Video) (Image)
• Arthrostim  (Video) (Image)
• Graston Soft Tissue (Video) (Image)

Upper Cervical Methods

• Blair / Palmer Specific HIO (Video) (Image)
• Atlas Orthogonal  (Video) (Image)
• NUCCA / Grostic  (Video) (Image)
• Knee-Chest  (Video) (Image)

It’s important for stomach-sleepers to know that this position applies mechanical stress to the cervical spine. Muscles and ligaments are stretched asymmetrically to one side, which physically pulls the upper cervical vertebrae out of proper alignment. Among other things, this can cause chronic neck pain and headaches, and snowball into irreversible arthritic changes over time.

So I’d like to describe some ways for you to train yourself how to quit sleeping on your stomach. It’ll take time – don’t expect overnight success. But patients have informed me they’ve made the change in as little as two weeks. For others, it can take up to six months.

Here are four ways to stop sleeping on your stomach…

Suggestion #1:  Use a Therapeutica Pillow. This is the easiest way, in my opinion, because it’s the “training wheels” of pillows. It’s uniquely designed to help you maintain back/side sleeping. The intelligent shape of it makes stomach-sleeping nearly impossible. There’s no question that it will wake you up if your body moves into the wrong position during the night.

Suggestion #2:  Solo sleepers have some creative ways to police their sleeping position. One method involves tying a ribbon around your wrist and anchoring it to a nightstand or bedpost. The theory is that “rolling over” will create a tugging sensation on the arm, prompting you to change positions. An alternative to this would be velcroing a tennis ball to the front of your pajamas. The idea here is to make lying flat on your stomach unpleasant.

Suggestion #3:  “Will” yourself to stay on your back or side all night. This method is appealing because it doesn’t cost anything. It can be effective if you share your bed with someone who is a light sleeper. Ask them to nudge/poke if they notice you’ve unconsciously shifted onto your stomach during the night. Using a knee wedge pillow might help as well.

Suggestion #4:  Use a Memory Foam Body Pillow. Considered a “side sleep stabilizer” this long cylindrical body pillow is designed to help stomach sleepers transition to side-sleeping. If you need the feeling of warmth, pressure, or support to fall asleep, this helps.

In addition to implementing these methods, I recommend receiving an evaluation from a reputable chiropractor who will take x-rays of your neck and review the overall health of your cervical spine. Improving spinal alignment can make the transition process from stomach-to-side/back more comfortable for you.

The “best” mattress I know of probably isn’t one you’re interested in… That’s because it costs more than most peoples’ cars ($60,000). From there, ultra-premium quality mattresses run anywhere from $4,000 to $15,000.

Fortunately a good night’s sleep doesn’t have to be steep. The recommendations I give to people are much more affordable.

Before I go into that, I must say that “comfort” is highly subjective. People can be comfortable resting in really cockamamie positions… So the recommendations I’ll make are based on my clinical knowledge of the spine, comments patients have shared with me over the past 12-years, and personal experience.

To begin, here are four types of mattresses I wouldn’t buy:

1. Waterbeds:  Good mattresses allow for proper spinal alignment. Sleeping on a giant bag of water that’s always moving can’t do this for you. Waterbeds were actually invented in the late 1800′s to help prevent invalids from getting bedsores.

2. Air Mattresses:  I’ve sat through the “pitch” at Select Comfort stores in the mall, and can confirm that the last bed they show you is much more comfortable than the first (sales trick). But at the end of the day, you’re still sleeping on a glorified air mattress. Several patients have complained to me about “Sleep Number“ type beds and regret buying them.

3. Pillow Top Mattresses:  These seem luxurious at first, but the material inside a “pillow top” is extremely flimsy and can break down in a few weeks. Eventually an indentation forms around where you sleep, and this can compromise spinal alignment. Mattress makers are fully aware of this, so they’ve started sewing a second pillow top on the opposite side of the mattress for you to flip… That’s their way of admitting the problem. It’s a trap, don’t fall for it!

4. Tempur-Pedic Mattresses:  I like memory foam, but there are four reasons I wouldn’t buy an entire mattress made out of it. First, the sheer number of patients who’ve complained about the visco-elastic material’s recovery time is alarming. Many describe the problem as feeling like they’re sleeping in a ditch. Second, this photo taken from one of their TV commercials makes me question the company’s understanding of the spine. They claim Tempur-pedic mattresses provide “perfect alignment,” but the blue dots I placed along the model’s spine aren’t aligned at all! The third reason involves the price tag ($1,200-$6,000). Purchasing an off-brand memory foam mattress topper can be just as relaxing for a fraction of the cost ($150 or less). Lastly, it’s because I don’t sleep in Outer Space (these beds were invented in the 1970′s for astronauts).

Here’s what I recommend to patients looking for an affordable new mattress:

First, determine if you really need a new mattress. If your current bed doesn’t dip or sag, you can save a lot of money by adding a high quality memory foam mattress topper.

Be careful though, people make two mistakes when buying these. The first is buying the thickest topper they find. Since these are sold in different sizes (from 1.5-inches to 6-inches), it’s tempting to assume that 6″ is best… but it’s not! The second mistake is buying the toppers conveniently sold at Walmart, Target, and Bed Bath & Beyond. Save your money; these toppers are over-priced and wear out very quickly.

Here’s what you should know about memory foam mattress toppers:

Density is more important than thickness. Every topper comes with three measurements: Size, thickness, and density. Pick the size you want (twin, queen, king), then buy the heaviest density you can afford. The denser the memory foam is, the longer it will last and the more resistant it is to wear-and-tear. Quality toppers can last for 3-4 years. Cheap ones won’t even make it 3-4 months!

A good rule-of-thumb is you want the density weight to be greater than thickness. Toppers that are 4″ thick with 2-lbs of density aren’t nearly as good as a 2″ topper with 4-lbs of density. I recommend buying a 2-3″ pad, with 4+ pound density. Anything higher than that runs the risk of being too thick. Full memory foam mattresses are typically 6-8″ of pure memory foam, but that’s what creates the “sleeping in a ditch” effect I mentioned earlier.

If this sounds confusing, don’t sweat it. Here’s the kind I have at home.

Doing this can delay the immediate need to buy a brand new bed, so try it before embarking on a mattress mission.

Here’s what I suggest to patients who still want a brand new mattress:

If you’re on a tight budget, don’t assume you have to spend $600+ dollars on a mattress. When sawed in half, there’s not a significant difference between $300 and $600 mattresses. The $600 options probably have a pillow top and more touch-friendly fabric… but the “bones” of the bed will be eerily similar. So you’re not missing much if you wish to purchase a “wallet-friendly” mattress.

Just buy the heaviest mattress you can afford; something that doesn’t dip, bend, poke or squeak. The firmer the better. Then purchase the type of memory foam topper I described above. Your new economy mattress will feel much more expensive than it is…

Now, if you’re willing and able to spend more money on a higher quality mattress, take a look at Simmons Beautyrest. They’re very well-built and reasonably priced. I like them because they offer the right amount of firmness without being stiff, are surprisingly heavy, and promote healthy spinal alignment. Here’s the kind I have at home.

Mattress Buying Tip #1:  When purchasing a bed, the last person you want advice from is the guy hoping you buy it. Peer through the window of a free-standing mattress store and you’ll quickly notice that these are relatively low-volume businesses. Salesmen might work an entire shift and not have a single customer. So when someone does walk through the door, it’s “do-or-die” time. They have mouths to feed and might desperately need that sale!

Mattress Buying Tip #2: Standard bed construction isn’t nearly as complex or intricate as the price tag indicates. I’ve spent time with manufacturers who build beds from scratch and they’ll be the first to tell you (if they’re being honest) how unsophisticated bed-building is… So remember this when you’re ready to buy. Consider going directly to a local mattress maker instead of an overpriced chain store. Skipping the middle-man can save you a nice chunk of change.

Mattress Buying Tip #3: Depending on where you live, it’s possible to find $1,000+ beds at discount mattress stores on clearance for as little as $200 if you know where to look and how to sniff out bargains.

Mattress Buying Tip #4: Prices are negotiable. Buying a bed is like buying a car… Don’t pay sticker price! The mark-up varies between different models and manufacturers, but these bedding stores need to move their inventory. It’s not a flea market, but you certainly have the right to make them an offer. They might say no, but they could also say yes!

Mattress Buying Tip #5: If you’re waking up with back or neck pain, it might not be your mattress that needs replacing. Your pillow or your sleep position could be the culprit. In either case, if you’ve never had your spine checked, I recommend you consult with a chiropractor. Even a $60,000 Hasten’s bed can’t fix a misaligned spine.

But I’d like to discuss with you another possibility…

With the help of thermography, chiropractors are able to gather unique information about what’s going on inside a patients body. The two images below consist of thermography data. These samples belong to a patient who recently began experiencing unexplained dizziness.

Pay attention to the seven sets of numbers along both sides. I like to see these at 34.00 or higher. Notice how the top two sets of numbers in this patient are between 31-32?

Here’s the graph reading we took 30-minutes after her upper cervical adjustment:

And here’s the voicemail she left for me two days after receiving care:

Not every case of vertigo (dizziness) has the same cause… and not every patient will have thermography scans that present this way. But in this particular case, correcting an upper cervical misalignment helped the patient feel normal again.

If you’ve been suffering from unexplained dizziness, consider visiting a chiropractor who specializes in Upper Cervical Care. Their evaluation may uncover the cause of your problem.