Holiday Stress? Breathe your way to wellness!

You probably don't spend a lot of time thinking about your breathing. But maybe you should start. The way you breathe can actually have a profound impact on your health.

Dr. Nelson want patients to be conscious of their breathing and to understand its effects on overall health.

So, Take three deep breathes and read on....

Provides Comfort, Promotes Healing
Research reveals that rhythmic breathing facilitates comfort and healing (Holist Nur Pract 2007;21:85-5)

Perform this type of breathing by inhaling through the nose, thereby expanding the chest. Exhale through the mouth while contracting the abdominal muscles.

Experts suggest counting to five- slowly- on the inhale and repeating the count on the exhale. Sometimes a bit of mental visualization helps. As you inhale, imagine that your abdomen is inflating like a balloon. "with every long, slow exhalation, you should feel relaxed."

Sparks Stress Relief
Dr. Nelson promotes stress reduction techniques as part of the chiropractic lifestyle, a way of life that focuses on preventing disease, rather than masking symptoms with potentially hazardous medication.

Breathing exercises do wonders to quench anxiety. Simply sitting still and concentrating on slow, deep breathing for a few minutes can be extraordinarily beneficial when confronted with a stressful situation.

Breathing exercises make you think faster and decrease reaction time. Boosts brain power, hastens heart heath, Aids antioxidants, and acts like a mini workout.

Nelson Chiropractic   425-867-1119

16250 Ne 80th Street, Redmond WA 98052

The lesser- known effects of back on your life.

Back pain can range from mildly annoying to completely debilitating. Its physical effects make the simplest of movements - getting in and out of the car, picking up items off the floor or stooping down to pet the dog - unbearable.

And back pain effects don't just stop at physical it can be a serious psychological and financial, effects.

When a spinal movement is restricted or spinal bones (vertebrae) become misaligned, the result is a common condition known as vertebral subluxation. Vertebral subluxation is linked with a myriad of health concerns, including back pain.

It’s vital not to self diagnose the cause of the back pain. In addition to vertebral subluxations, back pain may be sparked by a variety of other disorders.

Regardless of its cause, back pain is more than just a physical condition. It can also have devastating emotional impact. Research shows the widespread psychological effects of back pain extends beyond the patient to encompass families, Social participation and work place productivity, in terms of sickness and absences.

 Chronic back pain suffers particularly those afflicted with low back pain have an elevated risk of developing depression, anxiety and high levels of neuroticism.

Many individuals with chronic back pain also feel stigmatized; that’s it’s not real or, if it’s is, it’s their fault. Stigmatizing responses by family, friends, health professionals and the general public, appear to have a profound impact on perceptions, self esteem and behavior.

 How can you end or avoid back pain and its far reaching effects? Start with chiropractic. Dr. Nelson corrects vertebral subluxation with a gentle, low force approach to chiropractic care. Known as the Activator Method, Dr. Nelson has been using this technique safely on patients of all ages since the 1980's. Studies show that regularly scheduled adjustments may also help prevent back pain along with a host of other musculoskeletal conditions.

Dr Nelson urges patients to reject the notion that back pain is “normal” and that nothing can prevent or mediate its physical and psychological effects.

If you are among the millions of people around the worlds with back pain, don’t suffer in silence or resort to symptom masking drugs; many of which have potentially serious side effects. Instead schedule an appointment with our office today. 

We take vertebral subluxations and related disorders seriously. Along with freedom from pain, you’ll receive the attention and respect you deserve.

Nelson Chiropractic   425-867-1119

16250 Ne 80^th Street, Redmond WA 98052

Hidden Cause of Low Back Pain

Injuring a major muscle , such as a hamstring, is no picnic; however, aggravating a small muscle - such as the piriformis- can sometimes pack an equally excruciating wallop.

People with piriformis syndrome typically suffer from low-back pain. Dr. Nelson notes that patients may also experience shooting pain and numbness in the buttocks, thighs or legs.

Exactly where is the piriformis?
The piriformis muscle extends along both sides of the lower buttocks. This small muscle attaches to the front of the middle pelvic bone (sacrum), passes through a hole in the pelvic bone (greater sciatic foramen) and connects to the top of the thigh bone (femur).

What is Piriformis Syndrome?
Sciatic nerves travel beneath the piriformis muscle- much like a highway underpass- on their way from the spine to the back of each leg.

Dr. Nelson describes to patients that piriformis syndrome occurs when the muscle becomes inflamed, forcing pressure on the sciatic nerve and entrapping it against the bones of the pelvis.

Along with compression of the sciatic nerve, the piriformis muscle itself is often tender and painful. Posture is also affected, with the pelvis bones (sacrum and iliac bones) moving slightly out of place. This misalignment is known as a sacroiliac subluxation.

The spinal bones of the lower back, known as the lumbar vertebrae, also tend to move slightly out of place - a condition termed vertebral subluxation.

In addition to aggravating piriformis inflammation, sacroiliac and vertebral subluxation may trigger a vast array of maladies, including back pain, leg pain, headaches, intestinal problems and infertility, explains Dr. Nelson.

Signs of Piriformis Syndrome

• Back pain
• Pain down the back of the thigh or leg
• Numbness in the leg or foot
• Aching or numbness in the buttock
• Aching or numbness in the thigh
• Pain made worse by sitting, squatting or walking
• Pain after driving long distances
• One foot that rolls in more than the other
• Pain aggravated by sports activities

Dr. Curtis Nelson,

Nelson Chiropractic Office      (425-)867-1119

www.nelsonchiro.com

16250 NE 80th Street , Redmond WA 98052

10 ways in Easing Children’s Cold Symptoms Naturally -Part Two

Scientific research clearly illustrates that cold medications are not the answer to relieving childhood cold symptoms. And, since the common cold is caused by a virus, antibiotics (which fight bacteria, not viruses) are not effective. But there are still ways to provide your child relief, without resorting to drugs. 

All natural cold relief for children 

6. Focus on prevention 

     The ideal way to get some sniffle-free time this winter? Stop colds before they start. Cold viruses are spread from one person to another by hand contact, coughing and sneezing. Make hand washing a habit in your house, teach kids to sneeze and cough into a tissue or the crook of their arm (never into their hands) and avoid exposure to sick friend and relatives.

7. Chill out  

Psychological stress has also been linked to the common cold. Investigators at Carnegie Mellon University in Pittsburgh inoculated 276 people with the common cold virus. Subjects who reported high levels of chronic stress had a much greater chance of developing a full blown cold, compared with less- stressed individuals (Heath Psychology 1988;17:214-23). How can you keep your kids from "stressing out?" Talk to them - ask direct questions regarding their feelings about potential stressors such as schoolwork, relationships with peers and family issues.

8. Honey for your honeys

One remedy  to try for children's coughs over the age of 1: Honey ( Never give a child under the age of 1 honey due to the risk of infantile botulism.)

Study's in the Achives of Pediatrics and Adolescent Medicine found honey to be more effective than cough medicine or no treatment for children's coughs. 

Based on parental surveys , researchers reported that "significant differences in symptom improvement were detected between treatments groups, with honey consistently scoring the best and no treatment scoring the worst." The researchers also found that "comparison of honey with dextromethoorphan (a drug used in over-the-counter sough suppressants) revealed no significant differences." (Arch pediatr Adolesc Med 2007;161:1140-6.)

9. Zinc sulfate 

The mineral zinc also has antioxidant effects and is vital to the body's resistance to infection and for tissue repair. Zinc is also thought to stimulate the immune system.

A study in 2207 in the Journal Pediatrics International looked at 150 children with cold symptoms who revived  either oral zinc containing zinc sulfate or placebo. The researchers concluded that zinc sulfate "appears to be effective in reducing the severity of the cold symptoms in healthy children. (Pediatr Int 2007;49:842-7.)

10.Antioxidants

A wealth of research associated antioxidants with disease prevention. Antioxidants are essential nutrients. They help protect the body against life stressors and play a role in the body’s cell protection system.

 Eating food high in antioxidants – beta carotene and other carotenoids, Vitamin C, E,  , may be a good way to help build a strong immune system. Glutathione is another nutrient that has been found to strengthen the immune system so it can fight infections. Foods high in phytochemicals are also important for wellness. 

10 ways in Easing Children’s Cold Symptoms Naturally

It’s frustrating to watch your child suffer with a cold, and it can be tempting to reach for cold medicine. But recent research has reveals that children’s cold medication pose serious health threats- and are not even effective.

Here at Nelson Chiropractic we teach that colds are a normal natural and possibly even necessary part of childhood. By fighting off colds your youngster’s immune system builds strength. Dr. Nelson encourages parents to avoid children’s cold medication whenever it is safe to do so, and focus on prevention and all natural symptom relief.

All natural cold relief for children 

  

1.       Maintain regular chiropractic checkups

Keeping appointments with Dr. Nelson will speed recovery and prevent future bouts with the common cold. Numerous studies reveal that regular chiropractic care keeps a Childs immune system in optimal condition and better equipped to fight off colds.

2.       Clear the nose

Drip saline in the baby’s nose. Saline drops are available at your local pharmacy.  After administering the drops use a bulb syringe to clear your baby’s nose. First squeeze the bulb to expel all the air then place the top about ¼ - ½ inch into the baby’s nostril and point toward the back of the nose. Once in place, release the bulb so it can suction the mucus, then dispense of the collected mucus.

3.       Humidify the air

Dr. Nelson recommend using a hot steam humidifier and making sure it’s somewhere safely out of reach for your child in your child’s room. Aim the mist away from the baby’s crib, or it will dampen the bedding. He also recommend using the vaporizing solution as well, this will help the lungs relax and help reduce coughing.

4.       Boost fluid intake

Try chicken soup or chamomile tea. For children over 1 year old, try warm water or tea with lemon and honey (do not give honey to children under 1 year of age).

5.       Elevate the head

Keep your child up right as much as possible. For infants consider placing a pillow under the head end of the crib mattress (never put a pillow on top of the mattress because it’s a suffocation hazard).

Tune in on our next blog where we will continue our 10 ways in Easing Children’s Cold Symptoms Naturally Part 2.

A Great Loss

Recently my cousin, Norris Erickson, DC passed away. He was not just a relative but a friend, mentor, and collegue. This is what I wrote as a tribute to him.

Neil Armstrong died yesterday. As I was reading his obituary it struck me how there are many similarities to Norris’s life story. Both had humble beginnings being born in a small town and moving around quite a bit in childhood. Both became fascinated with a principle (chiropractic/aviation) early in life and never lost that fascination, in fact, turning it into a passion. As with Neil, Norris served our country proudly if only for a short time in the military. But that shaped him in lasting ways and gave him a sense of patriotism that guided his life to the end. Both pursued higher education related to their lifelong passion and set off to make a difference for people. They took risks, not carelessly but necessarily. Each kept working toward a goal bigger than himself.

As he could, Norris started giving back to others. Early on he mentored other chiropractic students including myself. Then he became a leader among the alumni of the college and worked to keep the college focused on its mission. While Neil became a professor officially, Norris frequently returned to Palmer to provide insight to the students and unofficially became their teacher of life and chiropractic philosophy. Eventually he “adopted” whole classes to be even more involved.

While Norris didn’t have a singular “one small step for a man” moment, he regularly made steps towards the “giant leap” that is now transforming healthcare and people’s way of thinking about their body. Instead of ever more increasing drugs and surgery, Norris wanted people to think about how their body worked. He deeply wanted us to realize and understand the often discounted or ignored innate intelligence that drives each and every one of us. He fought hard in the headwinds of a society that took the phrase “better living through chemistry” and tried to apply it to the body without any regard for our inborn healing and regulating abilities.

Norris’s obituary points out his service in many organizations. But during his life I seldom heard him mention the leadership roles he had taken. Often he would talk about events from the Shriners, the Legion, or the Mason’s but never in the context of what he did. A great example was when he was instrumental in bringing the moving Vietnam Memorial Wall to Aurora. His statement to me was “we are bringing the wall to Aurora” not “I”. I didn’t know his key role in this until reading his obituary. But that was typical for Norris, get out there, get the job done, and not worry about who gets credit for it.

This is what is said of Neil as well. His family released a statement that I believe applies just as much to Norris. This is an excerpt: "[he was a] reluctant American hero [and had] served his nation proudly…While we mourn the loss of a very good man, we also celebrate his remarkable life and hope that it serves as an example to young people around the world to work hard to make their dreams come true, to be willing to explore and push the limits, and to selflessly serve a cause greater than themselves." Even the part about young people around the world fits him because he had substantial influence on Palmer chiropractic students who come from all over the world.

And finally, Neil Armstrong’s family responded this way when asked how best to honor Neil, “For those who may ask what they can do to honor Neil, we have a simple request. Honor his example of service, accomplishment and modesty…” I can’t think of a better way to honor Norris either.

Some Tips for Good Posture

Excellent posture is not only beautiful to look at, but it also reflects self-confidence. This can be beneficial in any environment where you want to be more impressive, like at a job interview or on a first date! Improper posture causes misalignment in your spine, and this can put excessive stress and strain on muscles, joints and the supporting connective tissues.

Forward head position occurs when the ear is not centered over the middle of the shoulder (from a side-view). Because the weight of the average head is approximately that of a large bowling ball, for every inch it drifts forward relative to your shoulder, 10 times more weight is exerted upon the muscles, joints and ligaments of the neck and upper back, causing strain in these tissues. This occurs most commonly when sitting in front of a computer screen or television. To avoid it, position the screen at the level of your eyes, preferably directly in front of you.

Slouching occurs when the upper back is over-curved and the shoulders round forward. This makes a person look tired or dejected, and is one of the most unattractive postures. It also alters the curvatures of the entire spine, so it is the least desirable in that respect too. Postural muscles of the lower back are placed under a tremendous load, increasing the likelihood that these tissues will become irritated or inflamed.

Pay attention to your posture when sitting or standing. If you know you are out of position, correct it. Instead of “pulling your shoulders back”, imagine standing as if you are a quarter-inch taller. The thoracic curve will balance out, and your chest should naturally rise, thereby allowing the shoulders to gently fall back into position. Head position will be more centered, taking stress and strain off the area where the head meets the shoulders.