Chiropractor's Health Tips Blog

Chiropractic for Kids: Getting the Word Out

2010-01-13T16:57:00.000-08:00

According to a recent survey by the International Chiropractic Pediatrics Association, chiropractic care of children is associated with high levels of patient/parent satisfaction and a near-perfect safety record. So, have you brought your child(ren) to the chiropractor yet?

In general, the chiropractic adjustment is a very safe procedure for children. With millions of children visiting a chiropractor every year, adverse events (the technical term for injury) are very rare. A study published in 2008 in the prestigious medical journal Pediatrics found only nine incidents of adverse events related to spinal adjustments in children worldwide over the past 100 years, an enviable safety record.

All doctors understand that any form of health care comes with some degree of risk, whether we're talking about a dose of antibiotics or a chiropractic adjustment. As with any procedure, your chiropractor should discuss the benefits and the risks of the adjustment as it applies to your child.

Chiropractic care for children is very different than chiropractic care for adults. The adjustments are much softer and gentler because the child's joints are looser and easier to move. The procedure is quite comfortable and children often look forward to their chiropractic treatment. In addition, children generally heal much more quickly than adults, so typically require just a few treatments to restore normal motion to their joints, and thus restore normal function to their nervous systems and related end organs.

Since chiropractors improve the health of the nervous system by removing irritation stemming from the structural elements of the body, chiropractors can help children with a wide range of conditions, from colic to ear infections to asthma.

If your children aren't already receiving regular chiropractic care, talk to your doctor about getting them into the office for an initial visit.

If your chiropractor doesn't specialize in treating children, particularly very young children, and doesn't know someone who does, they can help you find a pediatric chiropractor in your neighborhood using several resources, including http://acapedscouncil.org/unitedstates.html or www.icapediatrics.com/members-referral.php

New Year, New You: Top 5 Wellness Resolutions

2009-12-28T10:23:00.000-08:00

Another year means another list of New Year's resolutions. How long is your list this year, and how confident are you that by year's end, you'll have stuck with them? To be successful in whatever you resolve to do, it's important to set realistic goals. Here are five achievable wellness resolutions to get you started.

TAKE MORE WALKS.
If you haven't taken a walk for awhile, go for a 15-minute stroll during a work break or after dinner; we bet you'll immediately feel more refreshed and less stressed about the world. The simple act of walking - away from the relative confines of your office or home - allows you to enjoy nature and exercise all at once.

WATCH LESS TV.
We're not suggesting you eliminate TV altogether, particularly if it's news- or education-based, but a few less hours a week of reality TV and late-night B movies wouldn't hurt. Substantial evidence links TV viewing to negative health outcomes, not the least of which is obesity. So turn off the boob tube now and then.

TRY NEW FOODS.
Most adults are fairly locked in to their food preferences, which can be dangerous on several levels: If your preferences aren't healthy ones, you're in trouble; and if you don't mix things up occasionally, you risk getting bored. The solution? Try at least one new food a week, preferably the healthy variety.

MAKE TIME TO PLAY.
Games, that is; games with your kids, your significant other or yourself that keep your mind sharp and take you away from the hustle and bustle of the daily grind. Whether it's a board game, a crossword puzzle or even a sport that keeps you on your toes (literally and figuratively), make more time to play.

SPOIL YOURSELF.
Your last New Year's resolution is perhaps the most important one, because you can't be healthy, at least not over the long haul, if you don't spoil yourself occasionally. Schedule a vacation, plan a date night, or just commit to taking an hour or so at least once a week and relaxing all by yourself. You're worth it.

Headache Hassles, and How to Deal With Them Naturally

2009-12-24T11:53:00.000-08:00

Most people with headaches treat themselves with over-the-counter (OTC) pain medications such as aspirin, ibuprofen (Motrin, Advil), acetaminophen (Tylenol) and naproxen (Aleve). If these fail to provide more than short-term relief (which they often do), other supportive treatments are available. It is important to remember that OTC medications may have side effects and potential interactions with prescription medications. This can lead to a whole host of problems and emphasizes the value of alternatives to drugs. Here are some of the most important (and effective) nonpharmaceutical options for dealing with headaches:

Chiropractic: I have never seen a headache patient who did not have some type of misalignment of the bones of the neck (cervical spine). It is amazing how much muscle spasm and tension can be caused by misaligned bones. When bones are even slightly out of alignment, the muscles attached to them become stressed, so they become tight. Tight muscles restrict the flow of information through the nerves and circulation through the blood vessels. This can contribute to all sorts of problems, including headaches and neck pain.

Having your chiropractor adjust those spinal bones back into their normal alignment will reset your system. The joints will have better movement, the muscles can begin to relax on their own and the circulation and nervous systems can start to flow again. The spine and the bones of the extremities really do hold the key to feeling good for the long term.

Massage Therapy: A good therapeutic massage by a certified massage therapist can relax muscle tissue, improve circulation, and clear out the toxins that are trying to drain (lymphatic system). It is astonishing how much muscle tension accompanies any type of headache in the body. The muscles of the neck and upper back are among the most powerful in the body. After all, they have to hold up the head, which can weigh as much as a bowling ball.

When chiropractic and massage work together, patients will respond especially well to care. Consider having chiropractic and massage treatments within 36 hours of each other. This way, the adjustments and the muscle relaxation can work together.

Acupuncture: Acupuncture and Oriental medicine, including natural herbs, are other powerful methods to help manage headaches. Acupuncture works with the body's natural energy or chi as it flows through all of the organs and parts of the body. When energy becomes trapped or blocked, it can contribute to a whole host of painful conditions or situations in the body, including headaches. An acupuncturist can expertly insert thin needles into specific spots of your body to release the trapped energy, allow it to flow better and contribute further to relaxing muscle, which will improve circulation and nervous system flow
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Ergonomics: Daily habits and body positions are extremely important when it comes to preventing headaches. For example, for many people, headaches start with something as simple as their pillow. In general, sleeping on your back is best with a pillow under your neck and head. If you are going to sleep on your side, the pillow needs to be wide enough to span the distance between your shoulders and neck. Custom-made pillows are now available to help give you the proper support you need. Ask your chiropractor for guidance in this area to help ensure you get the pillow that's best for you.

Your computer desk or workstation and telephone setup also need to be examined. Improper keyboard and monitor placement can cause eye strain and make you crane your neck for hours on end. A chair that is not adjusted properly or fit to your body type can stress the entire body, including the neck. All of these factors can contribute to headaches.

Exercise: Performed correctly, specific exercises can help strengthen upper back and neck muscles and improve posture, which will reduce the risk of muscle tension and poor-posture-related dysfunction that can contribute to headaches. Exercise also reduces emotional stress, which often goes hand in hand with a headache. Remember, make sure that the exercises you are performing do not strain any of your neck and upper back muscles. Consult with your doctor about the exercises you are doing to make sure they are not stressing your body too much and creating further problems.

Healthy 10-Minute Meals

2009-12-22T15:52:00.000-08:00

How can you prepare healthy meals in a pinch? One of the foundational rules for getting a healthy meal on the table in 10 minutes or less is proper planning. Here's an easy way to get started: Brainstorm six to eight menus you can choose from whenever the need arises. Having that many options allows you to avoid repetition and gives you the freedom to mix things up. When you're planning menus, also think about how many different meals you can create using a limited number of ingredients; that way, you can prep several meals at the same time.

Once you've chosen your menus, shop and prep in advance. That means doing everything from grilling chicken to chopping up vegetables to boiling rice or pasta. In some cases, you can completely finish the meal so it only requires reheating during your busy evenings. You can decide how much time you'll have and which foods can be partially prepared and which can be completely prepared in advance and still last for as long as you need them.

Here are a few healthy meal suggestions that are easy to prepare in a pinch and provide your family with sound nutrition:

Turkey Taco Salad: Cook lean or extra-lean ground turkey thoroughly with seasoning. Crumble it and arrange in the center of a bed of lettuce (which can be pre-washed and bagged). Have the kids add warm or cool pinto, kidney, white or garbanzo beans. Garnish the plate with baked taco chips and salsa, which can be used as a dressing. Add a small amount of shredded cheese to top it all off.

Chicken Wrap: Slice and shred a pre-cooked chicken (you can pick it up at the store on a weekday evening or prep it on Sunday). Place in a large bowl and mix with the following ingredients: half cup red bell pepper (thinly sliced); 3 medium carrots and 1 cucumber, cut into matchsticks; 3 tablespoons of bottled vinaigrette; and shredded lettuce. Warm tortillas (they can be gluten-free) wraps or flatbread. To raise the veggie count for this meal, add a salad and a healthy salad dressing.

It Starts With the Core

2009-12-16T11:41:00.000-08:00

The core is the center of the body, where all movement begins. When you lift a heavy grocery bag, reach for a suitcase, pick up one of your children, move a bookcase or throw a ball, the core muscles should activate even before your limbs are in motion. Healthy core muscles will provide your body with the structural integrity and support to your spine for everything from walking and running to lifting to standing to sitting. Let's review five of the more effective core exercises:

Traditional Ab Curl: Lie on your back with your hands behind the low back. Don't flatten the back to the floor. Keep one knee bent and the other knee straight. Tighten the abs and slowly crunch up from the sternum (that T-shaped bone in the center of your lower chest, also known as the breast bone), bringing your shoulder blades off the ground. Don't forget to breath in and out. 12-15 repetitions, 1 set.

On-Your-Back Bent-Leg Knee Raise: Lie on your back with your head and neck relaxed and your hands above your head, holding onto the sides of a bench or a piece of heavy furniture. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage and face, the heels toward the butt, and toes to the shin. Then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. 12 reps, 1 set.

Plank: Start to get in a push-up position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Continue to brace the abdominals and put the low back in the neutral position. Hold this position for an increasing length of time up to a maximum of one minute, breathing steadily. As you build endurance, try to do at least a 60-second set. 2-3 sets, 1 minute per set.

Stability Ball Push-Ups: These are your basic push-ups, but you're doing them with your feet on a stability ball. Keep your body straight - don't let your hips sag or stick your butt up in the air - to max out on the exercise's core-strengthening benefits. Do as many as you can with strict form. 1 set to failure.

Side Bridge: Lie on your nondominant side with your forearm on the floor under your shoulder. Support your weight with that forearm and the outside edge of the same side foot (your legs should be stacked one on top of the other). Your body should form a straight line from head to ankles. Contract your abs and glutes in as far as you can, and push your hips off the floor. Create a straight line from ankle to shoulder and keep your head in line with your spine. Hold this position for an increasing length of time up to a maximum of one minute, breathing steadily. Relax and lower under control. Repeat on your other side. 2-3 sets, 1 minute per set.

Don't be afraid of core training, even if you're a beginner. Actually, if you're just starting an exercise regimen, core training is the place to start, because it will make everything easier. Your doctor can answer any questions you may have regarding the value of core exercises and how to properly perform these and other core exercises.

Tips for Better Sleep-You Need Your Sleep

2009-12-11T11:33:00.000-08:00

In theory, the average person spends one-third of their life sleeping. In reality, millions of people suffer from inadequate and/or poor sleep, which can have a variety of short- and long-term consequences on their health and well-being. Here are a few suggestions on how to ensure a good night's sleep - every night:

Talk to Your Doctor. If you're having a problem sleeping, you should make sure your doctor is aware of it. They may recommend keeping a sleep journal for a few weeks. Include a description of your general attitude/emotions that day (happy, sad, overwhelmed, in control, etc.), the time you went to sleep, the amount of sleep (hours) you experienced, the number of times you woke up, if you felt the sleep was restful, significant activities that day, and any medication use.

Regular chiropractic adjustments help keep your nervous system at a calmer, more functioning state. Abnormal musculoskeletal function will take precious energy away from the normal sleep process. Studies have shown that many sleep disorders, depression and various anxieties are removed or controlled with proper chiropractic manipulation.

The Fan Is Your Friend. The simple use of a fan blowing in your face (well, not right into your face) provides several major benefits, according to current literature. First, your face is covered with millions of tiny hairs - even if you shave every day. Each one of those little hairs is connected to your sympathetic nervous system. (When a cat becomes frightened, notice that they arch their back and all of their hair stands up.) When you blow a fan on these hairs, they become "overstimulated" and will go through a phase called sensory adaptation. This constant stimulation will eventually force your body to ignore it.

The Power of White Noise. White noise provides a distraction to your body and allows for a deep sleep. Just like the sensory adaptation that occurs when using a fan, a constant white noise - like a waterfall or other repeating noise - can help sedate or calm the auditory system. The noise will act like a jamming system and not allow your ears to focus on unnecessary sounds.

Lights On, Lights Off. It is often a personal preference whether to have lights on or off when you go to bed. For some people, the faint, barely detectable flicker of an incandescent light is important; just like the fan and the white noise, the eyes are very susceptible to sensory adaptation and will give up if "overstimulated" by the right type of lighting, night light, bathroom fluorescent light, candles, campfire, television, etc. It is sort of a visual "lullaby" to your mind.

No Liquids Before Bed. Waking up to go the bathroom is a touchy situation. After all, if you have to go, you have to go. But if you can't drink enough water during the day, squeezing it in before bed is a costly mistake. It is more damaging to wake up two or three times during the night to urinate than to not drink enough water that day. Not having to wake up to go to the bathroom in the middle of the night increases your chances of experiencing sound, uninterrupted sleep.

Dial It Down. It is important to avoid taking stimulants of any kind prior to going to bed. Drinking coffee, caffeinated tea and soda drinks will all prevent a normal sleep cycle from occurring (or even starting, in some cases). And some people will even use a commercial stimulant known as a "diet pill" to enhance their fat loss capability. Well, guess what? A poor night's sleep will reduce your body's natural production of human growth hormone, which will hinder your ability to lose fat.

If you're struggling to sleep and are suffering the consequences, talk to your doctor, who may recommend these and other strategies (no, not counting sheep) for getting a good night's rest each and every night.

Healthy From the Inside Out

2009-11-17T12:40:00.000-08:00

One of the simplest and most important things we can do to revive our appearance, physical health and mental acuity as we age doesn't involve cosmetic changes or a trip to the spa; it's as easy as supplying our body with the nutrient-rich food and physical activity it so desperately needs. Beauty literally comes from the inside, and it takes responsible day-to-day choices to ensure this translates outwardly. Here are some suggestions on what you can do - starting today - to cultivate beauty from the inside out.

1. Control the Inflammation. One of the best ways to reclaim and maintain health, and even take years off of your appearance, is to control something called inflammation. Simply put, inflammation is heat, swelling or pain. When it is chronic, inflammation can make us age prematurely, and has been associated with diabetes, heart disease, arthritis, depression, cognitive decline and other conditions.

2. Maximize Nutrient Absorption. You need to thoroughly digest healthful foods in order to garner the most benefit from their nutrients. One of the best ways to ensure proper digestion and assimilation is through the use of digestive enzyme supplements and probiotics. Digestive enzymes provide the following: better digestion of cooked and processed foods; enhanced nutrient absorption; reduced digestive stress; and decreased food sensitivities and digestive disorders, such as indigestion.

3. Make Healthy Lifestyle Choices. In addition to eating nutritious foods and getting the proper enzymes and probiotics, it's important to make healthy lifestyle choices: drink plenty of water; try to get a good night's sleep; exercise regularly; reduce prescription and over-the-counter drug use; and manage your stress levels.

Most life-changing health practices can take place at home, naturally, without a tremendous amount of expense or expertise. All it takes is a firm commitment and realistic expectations. Remember, you're worth it!

Solving the Chronic Pain Puzzle

2009-11-12T13:42:00.000-08:00

PAIN is a significant problem in our society, and the way too many of us deal with it, either by taking medication to temporarily relieve the pain or ignoring the pain altogether, foolishly hoping it will go away, is an even bigger problem, contributing to long-term disability and reduced quality of life. There are a few important pieces to the puzzle that can help you deal with pain now and prevent future episodes - chronic pain- from ruining your life.

1. Posture: Proper posture is difficult to attain, so don't stress yourself out about it. When you are sitting, put a rolled-up towel or sweatshirt in the small of your back. Sit all the way back to the rear of the chair so you feel the support in your back. When you stand, stand against the wall or a post so you can maintain erect posture. It is important to strengthen your core muscles, the muscles along the spine. Yoga, Pilates or a specific workout program with weights will help you achieve this. You may want to find a personal trainer to help you focus on specific exercises to help you achieve your goals.

2. Balance: As you develop strength, you begin to develop balance. Many of the positions utilized in yoga, Pilates and weight training work specifically on balance. Would you believe that your feet also have a lot to do with balance? The three arches you have in your feet must all be supported in order for the rest of your body to have good support as well. If one or more of the arches is flat, it can significantly affect the stress to your joints and your ability to exercise efficiently. Ask your chiropractor about analyzing your feet to see if you need arch supports.

3. Spinal Load and Stability: Understanding how to exercise or perform any type of sporting activity is crucial to your health. How many people do you know who lift weights incorrectly? By being careful and doing your exercises properly, you can reduce the amount of spinal load (stress) and instability you create for your body. When your joints move well, you can perform activities optimally and with minimal stress on your body.

4. Alignment: Exercising makes your muscles stronger, which also helps maintain structural and bony alignment. Chiropractic care is hopefully a regular part of your life. Visits to your chiropractor at a frequency you both find appropriate will help you maintain your alignment.

Keep in mind that pain may be indicative of a serious underlying condition. Always talk to your doctor about any pain you are experiencing, particularly if it does not go away or worsens with time.

Portrait of a Healthy Mom

2009-07-22T11:46:00.000-07:00

It may sound impossible, but many women actually find the time and clarity to eat right, exercise consistently and maintain a balanced, healthy lifestyle even with children, a job, a spouse and myriad other responsibilities. How do they do it? By learning simple, effective ways to prioritize their own health and wellness.

We've said it before and we'll say it again: Being a mom is tough, especially when it comes to finding time to exercise, eat right and just plain relax while doing all the other things moms do every day. In short, moms are continuously challenged to treat themselves with the same care and concern they selflessly dedicate to their children, their spouse and countless others. Finding the time is one of the biggest challenges, but it's an absolute necessity for your sake and the sake of your loved ones. Here are four ways to stay healthy - physically and emotionally - in the midst of the chaos:

1. Make the world your gym. This might sound strange, but it's great advice, especially when you're running around with your head cut off and can't possibly see yourself making it the gym for an hour a day, three or four days a week. "I don't have the time" is no excuse for not exercising, not when there are so many ways to get a great workout with limited equipment and time. At home, you can increase your metabolism (which promotes weight loss) and tone your muscles with simple body-resistance exercises (push-ups, pull-ups, lunges, squats, etc.) in as little as 10-15 minutes a day. If you're with the kids at a park, bring a few cones and set up a sprint course for you (and them) to run. Even riding the swings can be a heart-pumping, muscle-toning activity. Commit yourself to exercise and you'll find a million easy, enjoyable ways to do it, no matter where you are or how little time you seemingly have.

2. Plan ahead - way ahead. This is a great suggestion in general, but with respect to ensuring proper nutrition for you and your family, it's essential. Why wait until the last minute and end up rushing to prepare breakfast, get lunches ready or whip up dinner after work? In the end, not only do your kids likely suffer from a higher percentage of prepackaged, processed, microwaved foods, but so will you. To combat this all-too-common trend, plan weekly meals. On the weekends, shop for the week, paying particular attention to purchasing a variety of healthy, easy-to-prepare foods you can turn into quick meals. Anything that can be prepared beforehand and/or in large quantities is perfect - leftovers are a great way to ensure good meals during the hectic week. And involve your children in the process; it will take some of the work off your shoulders while teaching them the value of good nutrition.

3. Give yourself a break. Sometimes finding time to do nothing is just as important as finding time to exercise, eat right or do something. Just because you've finally found an "extra" 20 minutes in your day doesn't necessarily mean you've got to fill it with an activity. Taking a few moments to unwind, de-stress and get away from it all can do wonders. If the kids are asleep or otherwise occupied, kick off your shoes and relax in your favorite chair with soft music and aromatherapy (or complete silence, if that's possible); if the house is still bustling, a casual walk around the block can be just as freeing. This can also be a great time to review your day and work through any negative emotions or stresses in a calm, relaxed atmosphere.

4. Put yourself on your list of priorities. This is a no-brainer, but it's the key to accomplishing all of the above. One of the very qualities that makes moms so special - selflessness - can also be their downfall. To avoid this, make sure you're on your priority list (and not at the bottom); this doesn't mean being selfish or putting yourself ahead of your children or your other responsibilities; it's really about identifying when you need your time - and then taking it without feeling guilty. If you're convinced that sacrificing your own health and wellness to ensure the same for your children is acceptable, think of it this way: By giving to yourself, you'll be giving to them, too. By exercising, eating right and maintaining a healthy, balanced lifestyle, you'll be in an infinitely better position to provide for them in every way. And isn't that what being a mom is all about?

Knee Injury Rehab Protocol

2009-07-13T12:00:00.001-07:00

Examples include osteoarthritis, runner's knee, post-surgery (ACL, meniscus, etc.)

Ice/heat: Use ice if you notice any swelling during your rehab process. Heat can be used on muscles prior to initiating exercise as long as there is no swelling, and the heat helps you loosen things up so you're better able to do your exercises.

Increase flexibility. Assess and find muscles that are tight by comparing one side to the other. Muscles to stretch include the calves, hamstrings, thighs, hip flexors, outer thigh muscles, low back, and gluteals.

For post-surgery patients, regaining range of motion is the most important goal in the beginning. Again, this needs to be done in a pain-free setting, concentrating on more repetitions rather than longer periods of exercise.

Build endurance and strength. I put these two categories together because the goal of any knee rehabilitation program is to strengthen the thigh muscles around the knee joint. Quad sets are good: lying down, straightening the knee, pressing it down into the floor or table while consciously contracting the thighs. So are squats, lunges and knee extensions with light weights, concentrating on increasing repetitions rather than weight or time of contraction.

Improve proprioception/balance. Standing on one foot with eyes open and then closed is effective, progressing to standing on uneven surfaces, such as a rocker board or a vibration platform,and then to standing on one foot while catching a ball or doing upper-body movements.

Functional exercises: Good examples here include lunges, progressing from forward lunges to different angles. Side-to-side movements are also important. Essentially, the knee needs to be stressed carefully in all directions so its stability can be assessed before being discharged into normal activities.

Rehab Protocols for Shoulder Injury

2009-07-10T15:47:00.000-07:00

Examples include impingement syndrome, rotator-cuff injury, frozen shoulder, etc.

Improve flexibility. You can accomplish this by stretching the chest (pectorals), mid-back (lats), upper neck (trapezius), and posterior shoulder. One of the most common stretches for the shoulder is the anterior shoulder stretch (placing an arm against a door and twisting your body away). Avoid this! It loosens the front shoulder capsule and leads to instability. Always stretch the back of the shoulders instead by crossing your arm across the front of your body to the other side.

Build endurance. Build up movements in pain-free ranges of motion. Wall crawls and lifting exercises using very low weights and high repetitions are good options. Always ensure you get adequate rest between each set.

Increase strength. Begin with isometric exercises, avoiding full effort but increasing repetitions. Whenever we strengthen the shoulder muscles such as the rotator cuff, always avoid using greater than 5 lbs of weight.

The rotator cuff is a small muscle and more weight does not mean better outcomes.

Improve proprioception/balance. This is one of the most overlooked parts of shoulder rehab. You can start with push-ups against the wall, progressing to push-ups on a ball against the wall, to push-ups on the floor, to push-ups on unstable surfaces such as a rocker board, vibration platform or gym ball.

Functional exercises. Gradually build up to throwing, lifting, and reaching activities with no pain. Continue with strengthening exercises while increasing functional exercises.

Low Back Injury Rehab Protocols

2009-07-09T09:12:00.000-07:00

Low Back Injury

Examples include chronic low back pain, disc herniation, spinal stenosis, etc.

Maintain neutral curve of the low back. The neutral position is designed to reduce stresses on the spine. Learning to maintain the neutral position helps you move safely when you sit, stand, walk or lift.

Stretch the tight muscles. This doesn't only mean the low back. We are also talking about the calves, the hamstrings, the gluteals, and even the mid-back muscles. One of the most overlooked muscles is the hip flexors. However, don't overstretch. Find the muscles that have limited movement and stretch them slowly.

Build Endurance. Remember that endurance exercises are more important than strength or flexibility exercises. The most common exercises to start with are planks, side planks, pelvic bridging and quadruped exercises. Notice I did not mention crunches. The reason is simple: Crunches place more pressure on your back than is reasonably acceptable.

Most exercises are performed for about eight seconds, followed by a rest period. It has been shown that back muscles get tired very quickly. So instead of trying to hold the positions for long periods of time, hold for less time, but build up to doing more repetitions.

Increase strength. Low-back extensions are good; so is progressive weight training while keeping the back in a stable position. Examples include squats, machine pulldowns, chest presses, vibration platform exercises, etc.

Improve proprioception/balance. Good ways to improve balance include standing on one foot with the eyes open and then closed; standing on a rocker or balance board; and performing vibration platform exercises.

Functional exercises. Lifting movements such as squats and lunges are good; so are reaching and twisting movements in a controlled manner. Note: Avoid any forward bending at the spine! Flexion movements are to be avoided at all costs since they put unacceptable stresses on the back.

Rehab the Right Way

2009-07-07T13:44:00.000-07:00

With the exception of professional athletes, few people know where to turn after suffering an injury that limits their ability to exercise, perform daily activities - or in worse-case scenarios, even move. The rehabilitation process may seem complicated, but it's actually fairly straightforward (depending on the injury) once you know the basics. Here's a little insight on how to rehab right.

A patient once told me that to really understand their pain and difficulty in getting better, all doctors should experience the same pain so they are more sensitive to what it's really like. Now that I have been undergoing rehab for several months following knee surgery late last year, I can see her point. Rehab is not simply about doing a group of exercises and getting better. It's about knowing what works, what doesn't, what you should avoid, and what you can expect with your rehab. Do you know how to rehab right? Let's review a few of the most important rehab points to remember if you're ever faced (or are currently suffering) an injury, particularly one that causes pain in the low back, the shoulder or the knee - three of the most commonly injured areas of the body.

What Is Rehab?

Without relying too much on medical terminology, rehab essentially involves any sort of exercise or exercises that will help get you back to as normal as possible following an injury. For most people, this usually consists of basic stretching and strengthening exercises. But did you know that it also involves proprioception (balance) training, endurance exercises, and functional training (training that improves activities of daily living that may have been compromised by your injury)? Rehab also requires a step-by-step system that builds on your successes for you to get to the next level.

Successful Rehab: Six Steps to Remember

1. Control the pain naturally. To do this, some say use ice; some say use heat. Just remember one thing: If you are exercising and experience pain and swelling afterward, use ice to take the swelling down. If you feel your muscles are too stiff and painful before you start exercising, use a few minutes of heat to warm up the area. Using ice or heat during rehab is a good way to control pain and discomfort.

2. Increase flexibility. Everyone is infatuated with stretching. However, in some cases, it may not be the most important part of your rehab. There are a few things to remember with stretching. Don't try to become the next Olympic gymnast. Overstretching is just as bad as not stretching. Also, it's not just about stretching the areas where you're experiencing problems. It's also about stretching the tight muscles around the area, because the whole area works together. If one muscle stays tight, it will just pull the other ones into getting tight again. Your doctor can help evaluate which muscles are tight and recommend appropriate stretching exercises.

3. Improve endurance. When we think of rehab, most people think of lifting more weights and getting stronger. However, in some cases, your success in rehab has more to do with doing something at less intensity, but improving your ability to do it over and over again.

For example, building up endurance is probably one of the most important goals in the initial stages for those with back pain. Concentrate more on doing a higher repetition of exercises with frequent breaks in between, rather than trying to do one thing for a longer period of time. When we overdo it, we fatigue. When we fatigue, we start doing things the wrong way, ruining all the improvements we've made with our rehab and risking re-injury.

4. Regain balance. Regardless of whether you have ankle, knee, or low back pain, or even headaches, balance training is very important. You can train your body by lifting more, or by stretching until you can wrap your legs behind your head. But what happens when you get off balance and your back goes out? What happens when your knee is strong when you walk straight, but it can't handle a quick change in direction to the side? That's why balance training is just as important as any of the other rehab strategies. The basic balance progression involves doing things on stable surfaces first and then moving to unstable surfaces.

5. Develop strength. This is probably the most popular goal of all rehab programs. However, make sure you build up your strength while always staying within weight ranges that do not elicit pain. The "no pain, no gain" mentality should be abandoned. Also remember to work on balance and flexibility with strength, not just by itself. Most strengthening exercises begin with isometric exercises - an example is pushing your arm against a wall. Isometric exercises should always be performed in angles at which there is no pain. Once you can do the isometric exercises at all angles, then you can progress to using elastic bands, light weights, vibration platforms, and overall weight training.

6. Functional training. Remember, this just means practicing activities you did every day prior to the injury. For workers, this means practicing how to lift, or even how to sit properly if your job is sedentary. For athletes, this means practicing the movements of your sports. All too often, people forget everything they've learned and overdo it in trying to get back to where they used to be. It's a typical response because we can see the light at the end of the tunnel. Be patient! Practicing the movements repetitively with lighter loads is more important. Remember, build up endurance with proper form first. Functional exercises are similar to balance exercises in that you need to stress your newly rehabbed body in all directions and all positions; in so doing, you'll be confident that you can go back to your normal activities of daily life and not worry about re-injuring yourself.

Keep in mind that these are just guidelines to increase your knowledge of the various elements involved in successful rehab. Which exercises will work for you will depend on the precise injury and a comprehensive screening process by your doctor. Hopefully, you now understand some of the goals of rehabilitation and can better appreciate the steps necessary to get on the road to recovery. Remember, always consult with your doctor whenever you suffer an injury and before beginning any rehabilitation process.

Eating Light, Eating Right

2009-06-28T13:06:00.000-07:00

Summertime is here, which means longer days, warmer temperatures and best of all, plenty of fresh produce. The beauty of summer's produce is not only in the breathtaking color that sweeps through grocery stores or farmer's markets.

The true beauty is actually within the produce. Summer brings health-promoting antioxidants in berries, fiber in corn, vitamin A in peaches, and lycopene, also an antioxidant, in tomatoes and watermelon.

Even cooks with the most basic skills can take advantage of the wonders of summer foods and prepare delicious, good-for-you meals in just minutes. When you combine a little bit of education with simple preparation, it can be fun to mix and match flavor combinations and natural ingredients to create well-balanced meals with optimal benefits. Here are a few quick examples.

Berries Start the Perfect Summer Day

Breakfast is the perfect opportunity to learn how to work seasonal produce into your meals because there are so many quick options that take advantage of summer's offerings. A well-designed breakfast with protein and fiber means fewer cravings later in the day and more active hours to digest nutrients effectively. A simple way to add a taste of summer to this breakfast is with berries.

Berries, together with almonds, make a great topping on all-natural granolas and high-fiber cereals to provide your body the tools it needs for proper digestion. While the granola/cereal supplies the whole grains needed to fuel your body, the fruit is full of antioxidants and fiber. Best of all, this meal can take on entirely new flavors by making the slightest changes, such as strawberries one week and raspberries the next. Berries that are more exotic, such as goji berries and "yumberries," are becoming a healthy trend and easier to find in natural food stores. These are also great mixed when added to your favorite breakfast foods, like whole-grain waffles.

If you're looking for even more of a change from the ordinary, try making a homemade smoothie with 1 cup of plain yogurt, 1 tbsp nut butter, a banana and ½ cup frozen berries. A smoothie made from these types of ingredients is especially refreshing and energy-boosting on hot summer days because it is full of nutrients, fiber and protein to keep you satisfied all morning long.

Between the variety of good-for-you cereals, yogurts and summer berries, breakfast can take on many personalities and flavors. And most importantly, a well-balanced breakfast starts your day right because it gives you the foundation to continue making smart food choices throughout the day.

How Massage Therapy Can Benefit Your Patients

2009-06-25T15:52:00.000-07:00

An increasing number of chiropractic offices are benefiting by offering massage therapy to patients. Not only is massage relaxing; it has numerous therapeutic effects, including, but not limited to:

reducing blood pressure and heart rate;
increasing local blood flow;
increasing thoracic gas volume, peak flow and forced vital capacity;
increasing cytotoxic capacity (activity level of the body's natural "killer cells");
strongly influencing lymph flow;
improving gait, range of motion and foot-to-floor force;
reducing muscle tension and pain after repeated treatments;
reducing pain, stiffness and fatigue;
reducing anxiety, tension, pain and depression in cancer patients;
reducing posttraumatic headache;
increasing muscle tone and flexibility;
reducing morning sickness in pregnant women;
decreasing duration of labor, hospital stay and postpartum depression; and
applications to sports medicine.

I have worked for chiropractors for over 12 years in various capacities.
As a massage therapist, I market myself to the public, often bringing in new patients to the office. Patients unfamiliar with chiropractic are often more likely to consider massage than having their backs "cracked." Once they meet the doctor, it is easier to refer them for chiropractic care. Without fail, I can palpate an area in need of a chiropractor's touch. I ask, "Is that tender? Have you ever seen a chiropractor?" It's a gentle lead-in to refer them to seek chiropractic care. Also, the doctor refers motor-vehicle-accident patients to me for soft tissue work. It's a symbiotic relationship.

By working together toward the common goal of helping the patient get well (and stay well), the chiropractor and the massage therapist can both reap the benefits. Since more and more insurance companies now recognize the value of massage therapy and are pay accordingly, it's an all-around great tool to increase the growth of your practice.

Tea Time

2009-05-11T11:41:00.000-07:00

How long have people been drinking tea? For nearly 500,000 years, according to archeological evidence suggesting early cultures steeped tea leaves in boiling water. Originally cultivated in China and India, tea is a popular beverage (and "tea drinking" a popular practice) worldwide, and not just as a way to relax, unwind and spend time with friends. Used for centuries for a variety of medicinal purposes, increasing research suggests tea indeed possesses potent disease-fighting properties. Let's learn more about tea and how it can help you stay healthy for a lifetime.

With the exception of water, tea is the most-consumed beverage in the world, and it's available in a variety of colors and fairly distinct flavors. Three of the most common are green, black and oolong, which are derived from the leaves of the same plant: Camellia sinesis. Processing is what makes one type different from another - green tea is made from unfermented leaves that are steamed, rolled and dried, while black tea is made by putting the leaves through a process of oxidation that alters their color and flavor. Oolong tea is somewhere in between green and black in terms of its color, flavor and processing.

From a health perspective, you can't talk about tea without talking about polyphenols, compounds found in tea leaves and other plants. The less processing the tea undergoes, the higher its polyphenol content, which is why research suggests green tea has so many potential health benefits. Polyphenols are powerful antioxidants, the same compounds that give fruits and vegetables their disease-fighting capabilities. Antioxidants reduce damage to cells, which reduces the risk of developing cancer and other diseases.

According to the U.S. Department of Agriculture, approximately 75 percent of all tea produced worldwide is of the black variety, while only 23 percent is green and 2 percent is oolong. But those percentages may change as research continues to link polyphenols to better health outcomes. That's not to say tea in general (regardless of the type/color) doesn't have potential health benefits; here are a few examples to consider:

Cancer: Numerous studies suggest that green tea protects against a range of cancers including lung, breast and prostate cancer. For example, the Iowa Women's Study noted a substantial reduced risk of digestive and urinary tract cancers in postmenopausal women who consumed two or more cups of tea daily for eight years. Another study found a 42 percent reduced risk of colon cancer in tea drinkers compared to nondrinkers. Evidence suggests this anti-cancer activity is attributable to polyphenols including theaflavins and epigallocatechin gallate (EGCG), which may inhibit proteins linked to tumor growth.

Heart Health: In one study, people who consumed five cups of black tea daily for three weeks reduced their blood lipid levels (high levels contribute to heart disease) by up to 10 percent. In another study, people who drank green tea had better blood vessel function 30 minutes after consumption. Drinking one cup of tea increased blood vessel dilation (more blood flowing through the artery; thus less risk of clogging) than drinking a non-tea beverage or hot water.

Metabolism: Studies including those published in the American Journal of Clinical Nutrition suggest green tea raises metabolism and improves glucose tolerance and insulin sensitivity, all of which is good news in terms of obesity and diabetes prevention. Compounds in green tea also may increase the body's ability to burn calories, thus increasing overall energy expenditure. Tea was more effective than caffeinated water, suggesting polyphenols (rather than caffeine, a known stimulant) were the key compounds involved.

Oral Health: Two specific polyphenols (catechins and theaflavins) inhibit growth of oral bacteria, according to researchers at the University of Illinois at Chicago School of Dentistry. The compounds are found in green and particularly black tea. Another study supports this health benefit, suggesting green tea extracts discourage the growth of bacteria and may help infections such as strep throat.

Bear in mind that tea contains caffeine, which can have negative health effects, and decaffeination tends to reduce polyphenol content. Certain medications can also interact with tea, so it's important to communicate with your doctor. That said, next time you take a break from your day and sit down to enjoy a nice cup of tea, recognize you may be accomplishing a whole lot more in terms of improving your overall health.

Joint and Muscle First Aid

2009-04-24T11:06:00.000-07:00

When to Use Ice and Heat

You're at the park on a glorious Saturday morning playing a friendly game of basketball with your fellow weekend warriors. You jump for a rebound and land awkwardly, twisting your knee, and drop to the ground in pain. Moments later, you've been helped off the court by teammates and are watching your knee slowly but surely start to swell.

What should you do next? Too many people essentially shrug off the pain and return to the game after a few minutes of "rest," hoping everything will return to normal. That attitude can turn a simple strain or sprain into a chronic injury that limits your activities for weeks or even months.

When joint and muscle injuries occur, immediate application and continuation of first aid is vital. Delayed or incorrect first aid will slow the healing process dramatically. What do you do when you or someone you know suffers this type of injury? Here are a few things you can do immediately to start the healing process.

The R.I.C.E. Recovery Formula

Remembering the acronym R.I.C.E. is of great help whenever joint or muscle first aid is needed. The acronym stands forRest, Ice, Compression and Elevation. Immediately following an injury involving the muscles or joints, these four steps should be taken:

Resting an injured area reduces the stress and strain which, in turn, reduces the chance of further injury. When an injury occurs, immediately stop using the injured area.

Ice applied to an injured joint or muscle reduces swelling and bleeding by slowing blood flow to the area.

Compression (wrapping or taping the area of injury) reduces swelling and gives extra support to injured tissues. Compression applies primarily to the extremities (arms and legs).

Elevation of the injured body part above the level of the heart slows blood flow to the area by forcing the heart to pump "uphill." Reducing blood flow reduces swelling. Elevation applies primarily to injuries involving the extremities (arms, legs, feet and hands).

Heat or Cold: Which to Use?

Actually, heat and cold are both important components of recovery following an injury, but it's important to understand which to use and how to achieve maximum benefit. Remember these general rules when considering whether to apply ice or heat:

Applying Ice Properly

WHEN: Ice or gel packs are the first choice of care during the first 48-72 hours following injury.

HOW: The application of ice directly to an injured or painful area of the body can be quite a shock at first. To avoid this, apply the ice pack as follows: Apply the ice, or gel pack over a towel which will allow for a gradual cooling and more comfort. Place the towel under hot (but not scalding) running water, wring out the excess water and place the towel on the affected area.

FREQUENCY: Each application of ice/gel packs should be 20-30 minutes, with 3-5 applications per day.

WARNINGS: Never apply ice for longer than 30 minutes at a time, and not at all if the injured party is suffering from any of the following: frostbite, areas of decreased sensation, Raynaud's disease, severe circulation problems,rheumatoid or gouty arthritis, or a worst-case scenario such as coma. Also do not use chemical ice bags that require shaking or have to be struck to be activated. Shaking and striking these bags may result in leakage of the active chemicals. The chemicals are usually caustic and may result in burns or other injuries.

Applying Heat Properly

WHEN: Moist heat may be applied 48-72 hours after injury. Heat increases circulation by dilating blood vessels and letting more blood into the area.

HOW: Moist heat provides more soothing relief than dry heat. Gel packs, hot towels, hot baths, hot showers, whirlpools, steam saunas, and moist heating pads are examples of heat with moisture.

FREQUENCY: Each application of moist heat should be 20-30 minutes, with 3-5 applications per day.

WARNINGS: Never apply moist heat for longer than 30 minutes. Never sleep on a heating pad.

Gel Packs: Two Treatments in One

The most versatile piece of home therapy equipment you can own is a gel pack. Gel packs can be utilized for both cold and hot applications. Most are stored in the freezer until the need arises for cold application. If heat is needed, the pack can be transferred from the freezer to the microwave and heated as directed. Gel packs come in a variety of sizes and stay flexible at all temperatures. Constant flexibility allows the pack to be molded to the area of injury. Remember, it is always a good idea to place a towel between your skin and the gel pack.

Cut these instructions out and tape them on the inside of a medicine or kitchen cabinet so they will always be readily available whenever you or someone you know suffers a joint or muscle injury requiring first aid. Remember, the type, severity and circumstances surrounding the injury can impact the precise course of treatment to be pursued. For example, joint or bone deformity, uncontrollable bleeding associated with injury, loss of consciousness, loss of feeling in the area of injury, convulsions, etc., require immediate medical attention. Always consult with your doctor if you are unsure of the severity of an injury or if you have further questions regarding appropriate first-aid treatment.

Drugless Pain Solutions

2009-04-20T12:07:00.000-07:00

Easy Ways to Reduce Your Reliance on Over-the-Counter Pain Medications

Americans take an inordinate amount of medication to reduce pain and inflammation, most notably acetaminophen, aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen. In fact, it is estimated that each year, Americans purchase literally billions of over-the-counter (OTC) anti-inflammatory drugs. How do these medications work? By inhibiting the enzymes that normally convert dietary fatty acids into inflammation-producing chemicals that can cause pain.

So, our dietary choices directly contribute to inflammation, pain and suffering, and then we take medications as a short-term "fix," rather than getting to the source of the problem - poor diet - and making changes. By the way, the side effects from these medications range from intestinal ulcers to reduced bone health, stroke and heart attack. Clearly, it is a good idea to use these medications sparingly.

Painful Diet Choices

The modern diet consists largely of nutrient-free calories: approximately 20 percent from refined sugar, 20 percent from refined flour and 20 percent from refined oils derived from corn, safflower seeds, sunflower seeds, cottonseeds, peanuts and soy. Oh, and don't forget another 10 percent to 20 percent from overweight or obese animals. That means for too many people, 80 percent of the calories they consume promote inflammation and thus pain, and lack any appreciable nutrient quality at all.

It is highly unlikely that taking NSAIDs or supplements will reduce pain and suffering for those individuals who subsist largely on these types of foods. That means the first order of business is to reduce the consumption of foods that cause inflammation and pain. Refined oils and fatty meat are known to contain an excessive amount of omega-6 fatty acids, which are generally inflammatory compared to omega-3 fatty acids. Oily potato and corn chips are excellent examples of foods whose calories are derived largely from the oils mentioned above (which contain only omega-6 fatty acids). In contrast, omega-3s are found in green vegetables, certain seeds (flax, chia and hemp), fish, and wild game or grass-fed animals, from which less than 10 percent of the average Americans calories are derived.

Alternatives to Pain-Relieving Drugs

Most of our calories should come from vegetables, fruit, fish, lean meats and nuts. These foods are the best sources of calories to reduce heart disease because of their anti-inflammatory nature. In 1991, this type of diet was used in a study with patients suffering from rheumatoid arthritis, a debilitating, painful disease, resulting in a substantial reduction in pain.

When considering supplements to help reduce pain, it is important to realize that pain expression is based on physical, psychological,and biochemical factors. From a biochemical perspective, it is important to remember that the chemicals which cause inflammation are the same ones that cause pain. Therefore, our goal with supplementation should be to help reduce inflammation.

Fish oil is one of the more popular supplements on the market today and can be taken by almost anyone who is not taking blood-thinning medications such as warfarin (Coumadin). Studies have shown that supplemental fish oil is helpful for patients with neck pain and back pain, as well as joint pain associated with rheumatoid arthritis, psoriasis, and ulcerative colitis. The common supplemental recommendation is 1-3 grams of EPA/DHA, which are the omega-3 fatty acids found in fish oil. This typically means 2-5 capsules daily if a concentrated fish oil is used for supplementation.

Vitamin D has emerged in recent years as a vitamin that has anti-inflammatory and anti-pain benefits. Autoimmune diseases, such as rheumatoid arthritis, are inflammatory in nature and known to be associated with vitamin D deficiency. Low back pain and widespread pain that can be confused with fibromyalgia are also known to be associated with vitamin D deficiency. We get vitamin D from the sun, but its production is reduced 95 percent when a sunscreen with a sun-protective factor (SPF) of 8 or greater is applied to the skin. There are no foods that contain adequate amounts of vitamin D, so we must either get vitamin D from the sun or from supplements.

Levels of vitamin D in the body [25(OH)D] can be assessed via a simple blood test. The currently accepted normal range of 25(OH)D is 32-100 ng/ml, and there is evidence that 40-60 ng/ml is optimal. For the average person, 2,000-5,000 IU of supplemental vitamin D3 will push levels to at least 40 ng. I personally have taken 10,000 IU per day for three years and get modest sun exposure; my current level is 85 ng/ml. (Vitamin D researchers recently created a nonprofit organization through which individuals can inexpensively have their vitamin D levels assessed. The cost is a mere $30 per test and can be acquired at www.grassrootshealth.org. The test kit is sent to your home and results are e-mailed to you.)

Magnesium: Ever since I can remember, we have been bombarded with information about calcium, while magnesium is rarely emphasized. This is an odd situation because more than 300 enzymes require magnesium, so it is involved in an inordinate amount of metabolic reactions. From a clinical perspective, the average American's intake of magnesium is well below the recommended daily allowance (RDA) and this has been associated with the expression of numerous conditions including heart disease, hypertension, diabetes, osteoporosis, headache, chronic inflammation, and an increase in nervous system excitability. Approximately 400 mg of supplemental magnesium per day is thought to be adequate for most individuals. (Note: The most common side-effect associated with magnesium supplementation is diarrhea; this is a totally individual experience. I take 1,000 mg of magnesium every day and have normal bowel function, while others take 400 mg and get diarrhea. The average person is able to tolerate 400 mg. As always, talk to your doctor before taking any supplement for the first time.)

Probiotics: Research is emerging that implicates poor digestive function with musculoskeletal pain expression. This speaks to the need to drastically reduce our consumption of sugar, flour products and refined oils that are devoid of fiber and known to compromise healthy gut bacteria. Supplementation with healthy bacteria called probiotics (Lactobacillus acidophilus and Bifidobacteria) are known to reduce intestinal inflammation, and for many this translates into less musculoskeletal pain as well.

Ginger and Turmeric: Most herbs that we use to spice our meals are known to have anti-inflammatory functions. The most well-studied in the context of inflammation and pain are ginger and turmeric. Each has been shown to reduce musculoskeletal pain. The most economical way to take ginger and turmeric is with meals as an added spice. However, supplements are available and widely utilized. I personally spice my meals and take a ginger/turmeric supplement.

B Vitamins: The creation of cellular energy requires most B-complex vitamins. While B vitamins are not traditionally viewed as anti-inflammatory or analgesic, human and animal research suggests that B-vitamin supplementation may offer pain-reducing benefits. Life is challenging enough without having to deal with the additional burden of physical pain and suffering. Simple dietary and supplement strategies and supplements have brought substantial relief to many individuals - so what are you waiting for? Instead of turning to drugs for temporary relief to your pain, discuss drugless solutions with your doctor today.

What's in Your Cereal?

2009-04-01T17:09:00.000-07:00

Do you know what's in the cereal you're feeding your children? That "Delicious and Nutritious!" message on the box may just be hype, according to a recent report that exposes what's really inside the carton (more often than not): serious spoonfuls of sugar and salt in each serving.

Consumer Reports' nutrition ratings report (November 2008 issue)
found that some popular cereals marketed to children are 40-50
percent sugar, comparable to a glazed doughnut. Considering that
most children eat more than the standard serving size (1 cup),
your child may be consuming much more than you've bargained for.

The report compares the nutrition information of 27 leading
cereals, giving each cereal a rating of "very good," "good" or
"fair." Only four of the 27 cereals were rated "very good" -
General Mills' Cheerios (at the top of the list), Kix and Honey
Nut Cheerios, and Quaker Oats' Life. With regard to sugar
content, Post's Golden Crisp and Kellogg's Honey Smacks were
rated "fair," with more than 50 percent sugar by weight per
serving, and nine other cereals were determined to have at least
40 percent sugar. Kellogg's Rice Krispies, long considered a
relatively healthy cereal with little sugar, rated only "fair"
due to high sodium content and zero grams of dietary fiber. The
report suggests parents look for cereals high in fiber (5 grams
or more), low in sodium (140 milligrams or less) and low in sugar
(1 teaspoon or less per serving).

What's the lesson to be learned here? The next time you're
strolling the cereal aisle deciding what's best for your family,
spend some time reading those nutrition labels on the back of the
box before tossing it into your shopping cart. The ingredients
list will tell you a lot more about what's inside the box than
the colorful characters and happy messages on the outside ever
will. Your doctor can give you more information on the essentials
of proper nutrition.

Active Year Round

2009-03-24T15:24:00.000-07:00

How do we stick to an exercise program? Not by adopting the latest exercise craze or program promising to magically give you the results you want. And not by beginning a Spartan workout schedule that keeps you in the gym for hours on end every day. It's only by learning fundamental tools that you can start down the path of consistent exercise. Once you do that, you will be well-prepared to begin a lifelong journey toward better health. But in order to get there, we first need to figure out why we don't always stay consistent.

"I don't have the time," "I'm in too much pain," and "It's not working." These are the three most common excuses people use to avoid exercise. None of these excuses is good enough, not if you understand how important exercise is to improving your health and avoiding chronic disease and other conditions attributable to a sedentary lifestyle. Here are a few easy ways to stick with an exercise team for the long term:

Break up your workout. You don't need to exercise in a single block of time to see results. Simply take the stairs at work, park farther away from wherever you happen to be going (work, school, the grocery store, etc.), or walk over to a colleague's desk rather than phoning them, etc. Did you know you can potentially burn just as many calories throughout the day doing this as you would from huffing and puffing at the gym for hours?

Start small. Most people tend to overdo it when they first start an exercise program. We get so motivated that we start going to the gym every day. We try to do more than we can. Guess what happens? We get so sore or so burned out that we actually start hating it. Start off slow and pace yourself. This will always keep you going over the long haul.

Try new activities. The best way to prevent exercise boredom is to always seek new activities you can do during the year. Some activities that can give you a great workout just as well as conventional exercise include salsa or ballroom dancing, golf, swimming, or even an activity such as sightseeing around town.

Write down your goals. Did you know one of the best predictors of success is writing things down? It's as simple as spending a minute at the start of each day writing down what you are going to do that day. This type of activity provides reinforcement that you have goals to achieve. Always follow the SMART rules of goal setting. This means each goal should be Specific, Measurable, Attainable, Realistic and Timely.

No matter what your fitness level, time availability or motivation, taking simple steps to staying active is within your reach. Not only will you be able to do more, but you'll also have better overall health and a better ability to combat the stresses of everyday life. All it requires is a bit of your time in outlining your goals and what you will do to achieve them. Once you do, write down what you're going to do every day - and then do it! Only by committing to exercise on a consistent basis can you hope to follow through on a consistent basis.

Staying Healthy During Tough Economic Times

2009-03-21T01:05:00.000-07:00

Many of us are feeling the economic crunch these days. Money is tight and the bills continue to arrive in our mailboxes. Stressful times such as these demand resiliency on our part, particularly in terms of our exercise and diet habits. Interestingly, a mentally stressed state can promote inflammation throughout the body. Avoiding mental stressors is not likely to be easy during these times, so we must consider the importance of avoiding inflammation caused by other factors, such as poor diet and lack of exercise.

When you hear the word inflammation, you probably think first about swelling, redness, pain, etc., that can occur following an acute injury, irritation or infection. In general, this is short-term, localized inflammation (confined to a certain area of the body). But inflammation can also occur without physical injury. This is general, body-wide (systemic) inflammation, and it can cause subtle biochemical injuries to body tissues, increasing the risk of developing a number of serious diseases over time.

Lean meat, fish, chicken, fruits, vegetables and nuts form the foundation of a diet that limits a postprandial inflammatory response. This is referred to as an "anti-inflammatory diet." Not surprisingly, this diet is recommended to help prevent the above-mentioned pro-inflammatory diseases, the treatment of which represents a massive drain on financial resources, both personally and for businesses. A common argument is, "I can't afford to eat lots of fruits and vegetables," or "Healthy foods are expensive." Let's do a quick comparison. A cup of coffee and a doughnut can cost up to $5. A 20 oz. bottle of soda costs more than $1. In contrast, a 5-pound bag of frozen carrots, broccoli and cauliflower costs $5 at Sam's Club, and a 1-pound container of pre-washed organic salad greens costs about $4. Both of those items can be consumed over several days by several people.

A large sweet potato that can be split between two meals costs about 75 cents. While certain nuts are very expensive (macadamias, for example), many are very reasonable. Lean meats, fish and chicken are reasonably priced and can be added to the vegetables and sweet potatoes. Fresh fruit remains very reasonable and should be one of the snacks of choice. Dark chocolate is inexpensive and can be mixed with raw nuts and raisins for a great snack or dessert.

It is not more expensive to eat healthy, anti-inflammatory foods, if one shops wisely. Certainly, preventing the expression of chronic disease will save countless dollars and heartaches associated with the accelerated morbidity and mortality associated with pro-inflammatory living. In short, we cannot afford to eat any other way but anti-inflammatory. Paying for expensive medical care will put most of us into debt even when economic times are good. So it makes no sense to pursue disease and expensive medical care with a pro-inflammatory lifestyle when economic times are not so good. Talk to your doctor for more information.

Heart-Healthy Exercise Habits

2009-02-16T12:30:00.000-08:00

People always talk about how they're going to the gym to do some "cardio." What's that really mean? Whether they're running on a treadmill, riding the recumbent bicycle or using an elliptical machine, they're talking about doing aerobic exercise - otherwise known as cardio because of its profound cardiovascular benefits. Plain and simple, when you're doing aerobic exercise, you're using oxygen to replenish energy stores, which means the heart and lungs are working harder and getting stronger in the process. By comparison, anaerobic exercise (for example, weight training), requires your body to create energy without using oxygen. Here are some of the other benefits of aerobic exercise:

Increases blood supply to muscles and ability to utilize oxygen.

Increases amount of blood pumped (per beat and per minute).

Increases HDL ("good") cholesterol and lowers triglycerides.

Increases blood supply to muscles.

Reduces resting heart rate.

Reduces resting systolic/diastolic blood pressure.

Reduces high cholesterol and risk of developing high cholesterol. To achieve the maximum cardiovascular benefit during aerobic activities, you should exercise for at least 20-30 minutes at a time and build to your "target heart rate" - this is a range of beats per minute that represents approximately 60-85 percent of your maximum heart rate. The more time spent exercising within this safe range, the more you stand to gain, cardiovascularly speaking. Remember to always talk to your doctor before beginning any exercise program, particularly if you have any pre-existing heart condition.

Hidden Dangers in Common Foods

2009-02-09T12:34:00.000-08:00

You may have heard this before, but it deserves repeating: Many prepackaged and processed foods contain non-nutritious chemicals and food additives, including one or more of the following three ingredients: refined grains, trans fats and refined sugars. If we remove these three ingredients, we automatically remove many others simply by association.

Dangerous foods can be defined as nutritionally deficient, frequently consumed and advertised to have "health benefits." The following foods have been chosen because in many cases, they contain refined grains, trans fats and/or refined sugars, and are consumed as daily "staples" by far too many people:

Breakfast Cereals: Most people start their day with some brand of cereal that may advertise numerous health benefits on the front of the box or package. When the list of ingredients is closely examined, you'll find as many as 32 items. Among these ingredients, usually in the first few listed, are the refined grains, partially hydrogenated vegetable oils and refined sugars.

Margarine and Butter Substitutes: Margarine is partially hydrogenated vegetable oil. This trans fat was advertised heavily for several decades as a healthy alternative to butter. Most of today's new butter replacements are not much better.

Breads, Bagels, Croissants: Most commercial breads are made with enriched wheat, partially hydrogenated vegetable oils and refined sweeteners such as high-fructose corn syrup. The lengthy list of ingredients includes the isolated synthetic ingredients also found in breakfast cereals.

Salad Dressings: A number of salad dressings contain high-fructose corn syrup and partially hydrogenated vegetable oil. The low-fat dressings are often higher in refined sugar.

Pasta: Pasta comes in many shapes and sizes. It is most often made out of enriched wheat. The vegetable pastas are made out of durum semolina, which is not whole wheat.

What have we learned? All of these foods can contain superior nutrition if they include whole grains, healthy fats and non-refined sugars, but unfortunately, most don't. Truly superior nutrition requires returning to a diet that excludes prepackaged foods and convenience or fast foods. It requires taking the time to read through a list of ingredients to know what you are eating, and choosing whole foods. Talk to your doctor for more information.

Perfecting Your Posture

2009-02-04T12:43:00.000-08:00

If you don't have good posture, what do you have? Poor posture can lead to a variety of health problems over time, and yet too many people have bad postural habits. Let's focus for just a moment on the characteristic aspect of posture, the basic form we take while standing or walking. The human body is designed to stand with the eyes level with the horizontal plane of the Earth. Viewed from the front, the shoulders and hips are level and the spine is vertical. From the side view, the ear is over the shoulder, the shoulder is over the hip and the hip is over the knee, which is over the ankle.

The most common signs of postural stress are one ear being higher than the other and unlevel shoulders or hips. You can also detect postural stress from the side if the ear looks as if it has moved forward of the tip of the shoulder or if the hips appear to have moved forward.

The foundation of posture is actually the feet. It is very common for there to be slight differences in the arches of the feet, which create a slight imbalance. This imbalance can cause a chain reaction all the way up the spine, affecting postural balance. One sign of foot imbalances is when one foot flares out more than the other. Both feet should point forward with only the slightest outward flare when you walk.

Here are a few things you can do to ensure ideal posture and correct any postural problems you may be experiencing:

Get checked - If your posture is breaking down as a result of improper foot balance, it is important to have your feet examined to determine if a custom-made, flexible shoe orthotic will be beneficial. Orthotics create a solid foundation for your pelvis and spine by limiting excessive motion in the feet.

Improve flexibility - This is important because postural stress causes some muscles to work harder than others, creating tension and stiffness. Mirror image exercises are stretching and strengthening exercises designed to restore muscle balance by stretching in the direction away from the postural imbalance. If you are looking in a mirror and one shoulder is higher than the other, you will want to stretch and strengthen in the direction that makes the shoulders level. The same concept works for the lower back.

Work with your chiropractor - Be sure to work closely with your chiropractor in developing a plan of action, and then check your progress with a postural analysis. It is important to remember that the body works best when it is in balance, so that should be the goal of all of your stretching and strengthening exercises.

Marketing Poor Health to Kids

2009-01-12T11:03:00.000-08:00

You've seen them on TV and in your supermarket aisle: superheroes and cartoon characters touting everything from sodas to sugar-laden cereals and snack chips. Batman, SpongeBob SquarePants and other characters have a willing consumer audience in our nation's children, to the tune of $1.6 billion a year, according to a recent report released by no less than the U.S. Federal Trade Commission.

The report, "Marketing Food to Children and Adolescents: A Review of Industry Expenditures, Activities, and Self-Regulation," found that advertising food products to children is all about integrated ad campaigns that combine traditional media, such as television, with packaging, in-store advertising, sweepstakes and the Internet. What this essentially means is that every time your child asks for a food item they saw advertised on TV, sends in a proof of purchase or logs on to the Internet to collect points to win prizes distributed by the food manufacturers, they are getting the message that eating these nutritionally deficient foods is actually a good thing.

So, what was the biggest category of marketing expenditure ($492 million) for the 44 companies included in the survey? Carbonated-drink advertising. By comparison, the Dairy Association's "Got Milk?" ads cost approximately $67 million in 2006. However, the report notes that even those ads were aimed toward children and adolescents, featuring such popular celebrities as British soccer star David Beckham, pop singer Miley Cyrus (aka Hannah Montana) and yes, even the aforementioned Batman.

In terms of where the money is spent, the report noted, "Television advertising still dominates the landscape of marketing techniques used to promote foods and beverages to youth; companies reported spending $745 million, or 46% of all reported youth marketing expenditures, on this medium. More than 50% of the television advertising was directed to children under 12, with breakfast cereals and restaurant food accounting for more than half of that advertising. Carbonated beverages and restaurant food dominated adolescent-directed television advertising. All told, traditional measured media' (television, radio and print) accounted for $853 million, or 53% of the reported youth-directed marketing expenditures."

There you have it: the ugly truth about the extent companies go to in order to entice kids to eat less-than-healthy food.