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Friday, December 31, 2010
Natural Remedies for the Common Cold
Why do people still suffer so much from the common cold? Hopefully this blog will help you better understand the nature of a cold and how you can better prevent and treat them.
A cold is a viral infection that affects the upper respiratory tract. Because it is a virus, a cold does not respond to antibiotics, which are only for bacterial infections. There are several variations of virus than can cause a cold so it is hard to find a treatment in standard medicine which is usually targeting an individual virus.
Strictly speaking, the cold weather does not cause a cold. But there are many stresses on the immune system in colder weather that may make you more susceptible. For example, just the extra energy you must expend to stay warm may take energy away from your immune system. Going in and out of the cold air requires more energy. Being indoors or in enclosed spaces makes it easier to spread the virus. If your immune system is weak anyway from poor nutrition, stress, or lack of exercise, this is even more of a problem. I would say that this is the biggest problem.
The most important thing you can do to prevent a cold is to stay healthy. As simple as that sounds, it really goes back to all the basics of good health that you have probably already heard about (but may not do :)). Eating right, moderate exercise, chiropractic care, reducing stress, and avoidance of drugs and toxins will go a long way towards strengthening your immune system. Each item could have multiple blog posts or articles written about it. Suffice it to say that doing those things is much more important than a miracle drug or herb to cure a cold.
But what if you already have a cold? The following herbs and products have been found to be helpful. Astragalus has been used for thousands of years to boost the immune system. Andrographis paniculata does as well and has been found in at least one study to be effective at treating upper respiratory infections. Cat's claw has both anti-inflammatory and immunostimulant properties. Elderberry may be effective in treating colds and flu as it is loaded with antioxidants. Eucalyptus oil is best used by putting a few drops in hot water and inhaling the steam. Juice Plus is a supplement that combines many fruits and vegetables dried in capsule form. The antioxidant powers appear to be quite high.
Again, the most important thing is to strengthen your immune system on a regular basis by healthful living. I hope that this article has helped you think about some ways to begin or improve that process.
A cold is a viral infection that affects the upper respiratory tract. Because it is a virus, a cold does not respond to antibiotics, which are only for bacterial infections. There are several variations of virus than can cause a cold so it is hard to find a treatment in standard medicine which is usually targeting an individual virus.
Strictly speaking, the cold weather does not cause a cold. But there are many stresses on the immune system in colder weather that may make you more susceptible. For example, just the extra energy you must expend to stay warm may take energy away from your immune system. Going in and out of the cold air requires more energy. Being indoors or in enclosed spaces makes it easier to spread the virus. If your immune system is weak anyway from poor nutrition, stress, or lack of exercise, this is even more of a problem. I would say that this is the biggest problem.
The most important thing you can do to prevent a cold is to stay healthy. As simple as that sounds, it really goes back to all the basics of good health that you have probably already heard about (but may not do :)). Eating right, moderate exercise, chiropractic care, reducing stress, and avoidance of drugs and toxins will go a long way towards strengthening your immune system. Each item could have multiple blog posts or articles written about it. Suffice it to say that doing those things is much more important than a miracle drug or herb to cure a cold.
But what if you already have a cold? The following herbs and products have been found to be helpful. Astragalus has been used for thousands of years to boost the immune system. Andrographis paniculata does as well and has been found in at least one study to be effective at treating upper respiratory infections. Cat's claw has both anti-inflammatory and immunostimulant properties. Elderberry may be effective in treating colds and flu as it is loaded with antioxidants. Eucalyptus oil is best used by putting a few drops in hot water and inhaling the steam. Juice Plus is a supplement that combines many fruits and vegetables dried in capsule form. The antioxidant powers appear to be quite high.
Again, the most important thing is to strengthen your immune system on a regular basis by healthful living. I hope that this article has helped you think about some ways to begin or improve that process.
Wednesday, December 29, 2010
6 Strategies to Overcome Worry
I've noticed that the economy seems to be improving somewhat but that there is still an environment of fear and uncertainty. Science reveals that some people are more wired for worry than others. This can be a result of several factors, including genetics, environment, and upbringing. From a biological stand-point, consistent worriers may have highly sensitive nervous systems.
Whether you worry all the time or only occasionally, you may feel helpless or vulnerable. But even if you have a biological disposition for worry, you can still tackle troublesome thoughts and lower your stress level. Try these six techniques:
1. Write away your worries. When these thoughts constantly float around in your brain, worries seem intangible and much bigger than they need to be. Writing them down gives you more control over them. Also write down possible solutions for each concern. In one study, people wrote down their worries for 14 days. When they reviewed their lists after that period, they found that 85% of their worries never came to pass.
2. Cut yourself some slack. Self-criticism is a huge problem. It lowers self-esteem and increases the risk for depression. The number one requirement for healthy change is a sense of worth. Self-criticism destroys that. Some think that constant self-assessment and criticism will spur them toward their goals when in reality it usually has the opposite effect.
3. Be in the present without judgement or self-evaluation. Spending time feeling guilt about the past or worrying about the future keeps us from being in the present. Psychologist Richard Carlson said, "As you focus on becoming more peaceful with where you are, rather than focusing on where you'd rather be, you begin to find peace right now, in the present."
4. Meditate. This helps boost your present time consciousness. Techniques vary but most focus on breathing. Try setting aside a few minutes morning and evening. Settle into a comfortable position and just breath deeply. You can also try focusing on an object to keep your concentration. Random thoughts or worries may intrude at first. That is normal. Accept that and then let them float away and return your focus on breathing.
5. Play time warp. Pretend you are in the future. Look back on the problems you are worrying about today. Do they look as difficult or scary as they do today? Frequently you will find that this perspective helps to see your current difficulties in a different light.
6. Be grateful. Gratitude can have a profound effect on calming fears, reducing envy and cooling anger. When you look at the rest of the world, where hundreds of millions of people struggle every day to find enough food to eat and clean water to drink, most of us in North America have much to be grateful for. One study revealed that people who kept a gratitude journal were significantly happier than those who did not. Gratitude creates a healthier perspective and a more hopeful outlook on life.
Whether you worry all the time or only occasionally, you may feel helpless or vulnerable. But even if you have a biological disposition for worry, you can still tackle troublesome thoughts and lower your stress level. Try these six techniques:
1. Write away your worries. When these thoughts constantly float around in your brain, worries seem intangible and much bigger than they need to be. Writing them down gives you more control over them. Also write down possible solutions for each concern. In one study, people wrote down their worries for 14 days. When they reviewed their lists after that period, they found that 85% of their worries never came to pass.
2. Cut yourself some slack. Self-criticism is a huge problem. It lowers self-esteem and increases the risk for depression. The number one requirement for healthy change is a sense of worth. Self-criticism destroys that. Some think that constant self-assessment and criticism will spur them toward their goals when in reality it usually has the opposite effect.
3. Be in the present without judgement or self-evaluation. Spending time feeling guilt about the past or worrying about the future keeps us from being in the present. Psychologist Richard Carlson said, "As you focus on becoming more peaceful with where you are, rather than focusing on where you'd rather be, you begin to find peace right now, in the present."
4. Meditate. This helps boost your present time consciousness. Techniques vary but most focus on breathing. Try setting aside a few minutes morning and evening. Settle into a comfortable position and just breath deeply. You can also try focusing on an object to keep your concentration. Random thoughts or worries may intrude at first. That is normal. Accept that and then let them float away and return your focus on breathing.
5. Play time warp. Pretend you are in the future. Look back on the problems you are worrying about today. Do they look as difficult or scary as they do today? Frequently you will find that this perspective helps to see your current difficulties in a different light.
6. Be grateful. Gratitude can have a profound effect on calming fears, reducing envy and cooling anger. When you look at the rest of the world, where hundreds of millions of people struggle every day to find enough food to eat and clean water to drink, most of us in North America have much to be grateful for. One study revealed that people who kept a gratitude journal were significantly happier than those who did not. Gratitude creates a healthier perspective and a more hopeful outlook on life.
Tuesday, December 7, 2010
How Does Chiropractic Promote Wellness?
Many people seek Chiropractic care for back or neck pain. But chiropractors know that adjustments are good for your general health too.
The nervous system is the one system in the body that directly affects every other system. This is because nerves conduct sensory information from every part of the body and deliver it to the brain. Once there, the brain analyzes the information to determine what the body needs to maintain a healthy state. So the health of this system is critical to the good health of the rest of the body.
Misalignments in the spine can interfere with the proper nervous system function. These "subluxations" cause imbalance, irritation, and inflammation. That then affects the flow of information transmitted along the nerve. Loss of correct communication within the body leads to poor health. Chiropractors are the only health care professionals specifically trained to locate and correct spinal subluxations.
The nervous system is the one system in the body that directly affects every other system. This is because nerves conduct sensory information from every part of the body and deliver it to the brain. Once there, the brain analyzes the information to determine what the body needs to maintain a healthy state. So the health of this system is critical to the good health of the rest of the body.
Misalignments in the spine can interfere with the proper nervous system function. These "subluxations" cause imbalance, irritation, and inflammation. That then affects the flow of information transmitted along the nerve. Loss of correct communication within the body leads to poor health. Chiropractors are the only health care professionals specifically trained to locate and correct spinal subluxations.
Monday, October 25, 2010
Resveratrol
What if I told you that there was a compound that if taken regularly could reduce blood pressure, cut obesity, decrease inflammation, control blood sugar, reduce strokes, and fight cancer, would you want some?
Recent studies have shown that resveratrol can help with all those things. Resveratrol is a natural substance used by some plants to protect themselves from fungus and bacteria. The best sources are red grapes, pomegranates, and blueberries.
So eat more red grapes. Add fresh or frozen blueberries to your diet on a regular basis. Pomegranate juices are widely available but watch out for the added sugar. Red wine is also a good source. In fact, that is how this gained public attention. It was noticed that the French eat a relatively high fat diet but have lower incidence of cardiovascular disease than North Americans. Many believe that the difference is that the French drink considerably more red wine. Enjoy!
Recent studies have shown that resveratrol can help with all those things. Resveratrol is a natural substance used by some plants to protect themselves from fungus and bacteria. The best sources are red grapes, pomegranates, and blueberries.
So eat more red grapes. Add fresh or frozen blueberries to your diet on a regular basis. Pomegranate juices are widely available but watch out for the added sugar. Red wine is also a good source. In fact, that is how this gained public attention. It was noticed that the French eat a relatively high fat diet but have lower incidence of cardiovascular disease than North Americans. Many believe that the difference is that the French drink considerably more red wine. Enjoy!
Monday, October 18, 2010
Sacroiliac Joints and Chiropractic
What are the sacroiliac joints you might be thinking. They are two large very important joints in the pelvis. They play a key role in lower body stability and movement. When they get strained repetitively, the ligaments around the joints can lose some of their structural integrity. Since these joints work together, if one becomes unstable or restricted in it's motion, the other joint will often be affected too.
They are also part of the foundation of your spine and if malfunctioning can cause stress and strain at many places above. The hip joints can be affected as well. In my practice I commonly see patients with hip pain where the likely cause is chronic S-I malfunction. Sometimes people will come in with groin pain, pain into the buttocks, or pain down the leg like sciatica. Frequently these symptoms are related to S-I problems too.
The best possible treatment for S-I problems is chiropractic adjustments. You may also need stretching or strengthening exercises, orthotics (arch supports), braces, massage or other treatments. However, the first step for best results is the adjustment.
They are also part of the foundation of your spine and if malfunctioning can cause stress and strain at many places above. The hip joints can be affected as well. In my practice I commonly see patients with hip pain where the likely cause is chronic S-I malfunction. Sometimes people will come in with groin pain, pain into the buttocks, or pain down the leg like sciatica. Frequently these symptoms are related to S-I problems too.
The best possible treatment for S-I problems is chiropractic adjustments. You may also need stretching or strengthening exercises, orthotics (arch supports), braces, massage or other treatments. However, the first step for best results is the adjustment.
Friday, October 15, 2010
Medications affect nutrients
Many Americans eat a diet high in fat and sugar and low in fruits and vegetables. We also take a very large amount of prescription drugs. 48% of the population has taken a prescription drug in the last month. These two issues are very interrelated.
Eating a diet like that will cause depletion of many nutrients and an inadequate intake of many others as well. Plus, half of the top 20 most prescribed drugs cause nutrient depletion. This doesn't mean you should just stop taking your medications however. Talk with your doctors, pharmacists, and other professionals. Become educated on which ones can cause this type of problem. If you take medications regularly, ask your doctor if there are more natural alternatives or if one or more medications could be eliminated.
For more information, ask me for a copy of our newsletter of the week which goes in to more detail about specific types of drugs and the associated nutrient depletions.
Eating a diet like that will cause depletion of many nutrients and an inadequate intake of many others as well. Plus, half of the top 20 most prescribed drugs cause nutrient depletion. This doesn't mean you should just stop taking your medications however. Talk with your doctors, pharmacists, and other professionals. Become educated on which ones can cause this type of problem. If you take medications regularly, ask your doctor if there are more natural alternatives or if one or more medications could be eliminated.
For more information, ask me for a copy of our newsletter of the week which goes in to more detail about specific types of drugs and the associated nutrient depletions.
Thursday, October 14, 2010
Can Chiropractic help depression?
Although most people originally seek chiropractic care for back or neck pain, many people are surprised by the positive effect chiropractic adjustments can also have on their state of mind. In fact, people with depression are much more likely to also be experiencing chronic pain. So when we relieve that pain, it is a great emotional relief as well. I see it almost every day in the faces of my patients.
Just recently a patient came in who had been in chronic pain for over a year. She had many tests, blood work, MRI's, and etc. The doctors suggested that it was in her head. She was of course depressed over that and the fact that she was almost always in pain. After just her first adjustment, there was relief. She slept better than she had in a very long time. The relief and a good nights sleep made all the difference for her. I could see in her facial expressions that she had a totally improved attitude.
The irritation to the nervous system that spinal problems can cause not only brings you down physically but mentally as well.
Just recently a patient came in who had been in chronic pain for over a year. She had many tests, blood work, MRI's, and etc. The doctors suggested that it was in her head. She was of course depressed over that and the fact that she was almost always in pain. After just her first adjustment, there was relief. She slept better than she had in a very long time. The relief and a good nights sleep made all the difference for her. I could see in her facial expressions that she had a totally improved attitude.
The irritation to the nervous system that spinal problems can cause not only brings you down physically but mentally as well.
Friday, October 1, 2010
Joint Supplements
Many people ask me if there are supplements that can help with spine and joint healing. While everyone will benefit from a healthy balanced diet, that is one of the chief recommendations I have when healing from spine and joint problems. Many people eat far too much sugar and other refined carbohydrates such as white flour. Among other things, high amounts of this in your diet promote inflammation. This is a fundamental problem in the type of conditions I see everyday. So a good diet is really your best supplement.
However, one other supplement can be quite helpful and that is glucosamine. It is the most widely used supplement for relieving joint pain. But it also serves as a building block for the development of cartilage molecules. Glucosamine is well tolerated by most people. Some forms are derived from shellfish so if you have a shellfish allergy, avoid those. One study showed that over the long term, glucosamine offered the same level of pain relief as aspirin. However, aspirin contributed to increased levels of arthritis in joints so affected while glucosamine helped lubricate the surfaces of the joints and thus slowed arthritis.
So many times we see the latest wonder supplement and wonder if it is right for us. I don't recommend that everyone with a sore back take glucosamine. But when there are long-term problems such as chronic pain or arthritis, it can be very helpful. Ask us if you have any questions about whether it is appropriate for you.
However, one other supplement can be quite helpful and that is glucosamine. It is the most widely used supplement for relieving joint pain. But it also serves as a building block for the development of cartilage molecules. Glucosamine is well tolerated by most people. Some forms are derived from shellfish so if you have a shellfish allergy, avoid those. One study showed that over the long term, glucosamine offered the same level of pain relief as aspirin. However, aspirin contributed to increased levels of arthritis in joints so affected while glucosamine helped lubricate the surfaces of the joints and thus slowed arthritis.
So many times we see the latest wonder supplement and wonder if it is right for us. I don't recommend that everyone with a sore back take glucosamine. But when there are long-term problems such as chronic pain or arthritis, it can be very helpful. Ask us if you have any questions about whether it is appropriate for you.
Thursday, September 30, 2010
iPad Winner!!!
Congratulations to Will D.! He is the winner of our Founder's day iPad contest. We also drew winners of 6 runner up prizes, movie tickets for two. Kelly B., Darwin S., Emily H., Debbie C., Arnie A., and Michi S. get to go to the movies on us. Thanks to everyone who took the time to care for someone else and help them get answers to their health problems. The response was terrific and I hope everyone had fun as well.
Wednesday, September 22, 2010
Weekend Warrior Syndrome
Are you one of those people that works 10-14 hour days and then tries to cram all his exercise into one or two weekend days? This would be the philosophy that some exercise is better than no exercise. Unfortunately this may not be true. Saving all your physical activities for the weekend boosts your risk of injury and does little to improve your fitness.
A better strategy is to include at least some activity throughout the week. For example, take a brisk 15 minute walk during lunch. Stretch for a few minutes afterward. You will have done a lot to keep your joints moving and lubricated, your muscles free and strong, and your heart and lungs working effectively.
Can you take it a step further? Go to the gym or allow a longer time 2-3 days per week for a more comprehensive exercise routine. Saving it up for the weekend will no longer be necessary.
A better strategy is to include at least some activity throughout the week. For example, take a brisk 15 minute walk during lunch. Stretch for a few minutes afterward. You will have done a lot to keep your joints moving and lubricated, your muscles free and strong, and your heart and lungs working effectively.
Can you take it a step further? Go to the gym or allow a longer time 2-3 days per week for a more comprehensive exercise routine. Saving it up for the weekend will no longer be necessary.
Tuesday, September 21, 2010
Rib Cage Pain
Patients often ask me if I can help pain in the chest or rib area. This is especially common in people who work at Microsoft or other places where they are in front of a computer most of the day. The main causes of rib cage and chest pain are mechanical, trauma, nerve inflammation, and organ issues.
Chiropractic care is very effective for the first three causes and much less effective for the last. The problem is that if you experience sudden onset of pain in this area it can be hard to tell what you should do. If you think you might be having a heart attack or have significant shortness of breath, the best action is to call 911 right away.
Otherwise, we can evaluate this sort of problem to determine the cause and whether we can help. Many times, the pain is from the spine or ribs simply not moving correctly. That is something that usually responds very well to chiropractic care.
To prevent problems be sure to get up from your computer on a regular basis and move around even if it is only for a coupe minutes. Breathe deeply to expand the chest. This keeps movement in the area as well as refreshes the air in your lungs. Engage in regular physical activitiy. Both cardio and weight training have benefits for your core and chest area. Let me know if I can be of any help in evaluating a problem you are having or in recommending further exercises.
Chiropractic care is very effective for the first three causes and much less effective for the last. The problem is that if you experience sudden onset of pain in this area it can be hard to tell what you should do. If you think you might be having a heart attack or have significant shortness of breath, the best action is to call 911 right away.
Otherwise, we can evaluate this sort of problem to determine the cause and whether we can help. Many times, the pain is from the spine or ribs simply not moving correctly. That is something that usually responds very well to chiropractic care.
To prevent problems be sure to get up from your computer on a regular basis and move around even if it is only for a coupe minutes. Breathe deeply to expand the chest. This keeps movement in the area as well as refreshes the air in your lungs. Engage in regular physical activitiy. Both cardio and weight training have benefits for your core and chest area. Let me know if I can be of any help in evaluating a problem you are having or in recommending further exercises.
Monday, September 20, 2010
Back To School Back Stress
Now that the kids are back to school, it's good to keep several things in mind that can impact your kids spinal health. Kids are transitioning from summer with all it's outdoor activities to sitting much more in class and doing homework. Motion is extremely important for spinal health. So try to plan more physical activity at this time of year. School sports and PE can help but make special effort to get your kids doing some type of sport or regular exercise activity.
Every parent has probably noticed their kids posture at some point. Repeated poor positions and postures become normal after a time. So, just like your mother told you, sit up straight, stand up straight, yes, it's really important!
Backpacks are a frequent problem as well. It's not so much the pack as the amount placed in it. Many kids use a backpack that is too large for them and then they can easily overload it. This then creates overload on the lower back joints and discs. It can even lead to back pain. For all of our patients we provide a free backpack evaluation at our Redmond office. This would include looking at the fit and usage of your students pack as well as an evaluation of it's weight.
Every parent has probably noticed their kids posture at some point. Repeated poor positions and postures become normal after a time. So, just like your mother told you, sit up straight, stand up straight, yes, it's really important!
Backpacks are a frequent problem as well. It's not so much the pack as the amount placed in it. Many kids use a backpack that is too large for them and then they can easily overload it. This then creates overload on the lower back joints and discs. It can even lead to back pain. For all of our patients we provide a free backpack evaluation at our Redmond office. This would include looking at the fit and usage of your students pack as well as an evaluation of it's weight.
Friday, September 10, 2010
TMJ Problems
Many people know that TMJ stand for temporomandibular joint. That because problems with the TMJ or jaw joint, are extremely common. This little joint has to put up with substantial forces when chewing food or even just with talking. This makes it very susceptible to damage and injury.
Factors that aggravate the TMJ are dental problems such as misaligned or broken teeth, trauma, and postural stress. Emotional stress and grinding of the teeth can both cause TMJ injury and be a symptom of it. Other symptoms can include pain on one or both sides, pain in the teeth, headaches, and noises when you open your mouth.
Here's a tip to test if your TMJ is in trouble. Hold your fingers together and then bend the index finger. Open your mouth as far as you can comfortably. You should be able to easily fit the three straight fingers between your teeth.
Another tip to help your TMJ is to do a light massage on some of the muscles that affect it. To do this, clench your teeth together while holding the first two fingers of both hands about two inches in front of your ears. You should feel a muscle pop up as you clench. Once you find that, relax your mouth. Then do a light circular massage on these muscles with the same two fingers. The pressure should be very light but you can do about 1-200 circles over these muscle once or twice per day.
If none of this helps, the next step is to see your chiropractor. We work with TMJ on a daily basis and can let you know if we can help of if other evaluation is necessary.
Factors that aggravate the TMJ are dental problems such as misaligned or broken teeth, trauma, and postural stress. Emotional stress and grinding of the teeth can both cause TMJ injury and be a symptom of it. Other symptoms can include pain on one or both sides, pain in the teeth, headaches, and noises when you open your mouth.
Here's a tip to test if your TMJ is in trouble. Hold your fingers together and then bend the index finger. Open your mouth as far as you can comfortably. You should be able to easily fit the three straight fingers between your teeth.
Another tip to help your TMJ is to do a light massage on some of the muscles that affect it. To do this, clench your teeth together while holding the first two fingers of both hands about two inches in front of your ears. You should feel a muscle pop up as you clench. Once you find that, relax your mouth. Then do a light circular massage on these muscles with the same two fingers. The pressure should be very light but you can do about 1-200 circles over these muscle once or twice per day.
If none of this helps, the next step is to see your chiropractor. We work with TMJ on a daily basis and can let you know if we can help of if other evaluation is necessary.
Tuesday, September 7, 2010
Something Free from Your Chiropractor
How many of you know that Sept. 18 is the 115th birthday of chiropractic? I'm sure most of you know it's back to school time. What do these two things have in common you might ask?
Simply that they are occurring at the same time. So we thought we'd integrate the two with a special drawing here at the office. We are giving away an iPad!
Win by referring a patient to us before Sept. 18th. You will automatically be entered in our drawing for a new iPad and other great prizes. Ask us if you have any questions about things we help or if you need a free referral gift certificate.
The big question will be if you win the iPad do you get it or the kids who are going back to school???
Simply that they are occurring at the same time. So we thought we'd integrate the two with a special drawing here at the office. We are giving away an iPad!
Win by referring a patient to us before Sept. 18th. You will automatically be entered in our drawing for a new iPad and other great prizes. Ask us if you have any questions about things we help or if you need a free referral gift certificate.
The big question will be if you win the iPad do you get it or the kids who are going back to school???
Wednesday, July 21, 2010
Tuesday, July 20, 2010
Thought for the day
Our doubts are traitors and make us lose the good we oft might win by fearing to attempt.--William Shakespeare
Monday, July 19, 2010
Sunday, July 18, 2010
Thought for the day
To accomplish great things, we must not only act, but also dream; not only plan, but also believe.--Anatole France
Saturday, July 17, 2010
Thought for the day
Nothing ever comes to one, that is worth having, except as a result of hard work.--Booker T. Washington
Friday, July 16, 2010
Thought for the day
He that will not sail till all dangers are over must never put to sea.--Thomas Fuller
Thursday, July 15, 2010
Thought for the day
I think one's feelings waste themselves in words, they ought all to be distilled into actions and into actions which bring results.--Florence Nightingale
Wednesday, July 14, 2010
Thought for the day
I don't wait for moods. You accomplish nothing if you do that. Your mind must know it has got to get down to work.--Pearl S Buck
Tuesday, July 13, 2010
Thought for the day
It is easy in the world to live after the world's opinions; it is easy in solitude to live after your own; but the great man is he who in the midst of the crowd keeps with perfect sweetness the independence of solitude.--Ralph Waldo Emerson
Monday, July 12, 2010
Sunday, July 11, 2010
Thought for the day
I have generally found that a man who is good at excuses is usually good at nothing else.--Benjamin Franklin
Wednesday, July 7, 2010
Today's Thought
The greatest discovery of my generation is that you can change your circumstances by changing your attitudes of mind.
--William James
--William James
Tuesday, July 6, 2010
Today's Thought
We must sail sometimes with the wind and sometimes against it--but we must sail, and not drift, nor lie at anchor.
--Oliver Wendell Holmes
--Oliver Wendell Holmes
Monday, July 5, 2010
Today's Thought
There is a time for departure even when there's no certain place to go.
--Tennessee Williams
--Tennessee Williams
Saturday, July 3, 2010
Today's Thought
One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.
--Abraham Maslow
--Abraham Maslow
Friday, July 2, 2010
Today's Thought
Neither a wise man nor a brave man lies down on the tracks of history to wait for the train of the future to run over him.
--Dwight D. Eisenhower
--Dwight D. Eisenhower
Thursday, July 1, 2010
A Thought
I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.
--Booker T. Washington
--Booker T. Washington
Monday, June 7, 2010
Brain Health
I thought that this was a great topic. As I get older (39 now again!) I want to be sure my brain stays in as good a condition as possible. Senility is not for me! So here are 10 ways to keep your brain in top shape.
1. Learn or continue playing a musical instrument. Multiple areas of the brain are stimulated and it even improves your math skills.
2. Listen to music. Particularly, harmonius music elevates memory and emotion. It also helps focus, social skills, and concentration.
3. Learn something new. Like number 1 above, it stimulates brain function much more than our routine daily activities. It has even been shown to reduce the chances of Alzheimer's disease.
4. Stay social. There are a lot of advantages to this but specifically a good social network has been shown to enhance neurological fitness. Facebook can be helpful but face-to-face communication is the best.
5. Get enough sleep. Studies have shown that lack of sleep reduces regeneration of the brain. It also appears to increase stress hormones.
6. Stay (or get) active. We all know about the physical benefits of activity but it helps your brain too. Keeping all that blood and oxygen flowing freely to the brain cleans out toxins, brings in fresh nutrients and as mentioned above reduces stress hormones. A recent study showed that inactive people increase their risk of Alzheimer's by 250%!
7. Eat brain food. While an overall healthy diet low in white flour and white sugar and high in fruits and vegetables is very important, the brain needs fat too. The best fats contain lots of Omega 3 fatty acids. This is found easily in fish oil supplements and in fish such as our abundant Northwest salmon, tuna, and sardines.
8. Pray or meditate. People who engage in regular spiritual activities have been shown to have lower stress levels and are less likely to develop depression and anxiety.
9. Watch less TV. Studies have linked excess TV time to many diseases. It has also been shown that the single worst thing a parent can do that would impede their students learning is to put a TV in their bedroom.
10. Get regular chiropractic adjustments. You might have wondered if I would get to this. Once you understand the effects of subluxation (especially impeded nerve and blood flow) it is easy to see how staying well adjusted would help your overall health as well as brain health.
I hope that these ideas are useful. If they seem a little overwhelming, at least try to do two or three of them. As I've said in prior posts, take your next step to better health, don't worry about taking all the steps at once. Just get started!
1. Learn or continue playing a musical instrument. Multiple areas of the brain are stimulated and it even improves your math skills.
2. Listen to music. Particularly, harmonius music elevates memory and emotion. It also helps focus, social skills, and concentration.
3. Learn something new. Like number 1 above, it stimulates brain function much more than our routine daily activities. It has even been shown to reduce the chances of Alzheimer's disease.
4. Stay social. There are a lot of advantages to this but specifically a good social network has been shown to enhance neurological fitness. Facebook can be helpful but face-to-face communication is the best.
5. Get enough sleep. Studies have shown that lack of sleep reduces regeneration of the brain. It also appears to increase stress hormones.
6. Stay (or get) active. We all know about the physical benefits of activity but it helps your brain too. Keeping all that blood and oxygen flowing freely to the brain cleans out toxins, brings in fresh nutrients and as mentioned above reduces stress hormones. A recent study showed that inactive people increase their risk of Alzheimer's by 250%!
7. Eat brain food. While an overall healthy diet low in white flour and white sugar and high in fruits and vegetables is very important, the brain needs fat too. The best fats contain lots of Omega 3 fatty acids. This is found easily in fish oil supplements and in fish such as our abundant Northwest salmon, tuna, and sardines.
8. Pray or meditate. People who engage in regular spiritual activities have been shown to have lower stress levels and are less likely to develop depression and anxiety.
9. Watch less TV. Studies have linked excess TV time to many diseases. It has also been shown that the single worst thing a parent can do that would impede their students learning is to put a TV in their bedroom.
10. Get regular chiropractic adjustments. You might have wondered if I would get to this. Once you understand the effects of subluxation (especially impeded nerve and blood flow) it is easy to see how staying well adjusted would help your overall health as well as brain health.
I hope that these ideas are useful. If they seem a little overwhelming, at least try to do two or three of them. As I've said in prior posts, take your next step to better health, don't worry about taking all the steps at once. Just get started!
Saturday, June 5, 2010
New Research on the Benefits of Chiropractic
There is on-going research into the benefits and effectiveness of chiropractic. Here are some studies that we have been talking about at the office lately.
How long lasting are the effects of chiropractic adjustments on colicky babies. A study from last fall surveyed 200 sets of parents with colicky babies. Half were treated with chiropractic care several years prior. The results showed that the untreated infants were still twice as likely to display disturbed behavior and sleep problems than those who did receive chiropractic care. This suggests that chiropractic care has not only short-term but long-term as well.
Another study from 2009 desired to determine what proportion of pre-adolescent children report having recurring neck pain and/or headaches. She also wanted to discover if those who suffered these problems had neck subluxations. They found about 40% of the children reported having recurring neck pain and/or headaches. Of those with symptoms, only one of the factors from the physical exam could be significantly tied to the students pain: neck subluxations. This shows that from an early age subluxations can negatively affect a person's quality of life.
Finally, a study from this year wanted to find out whether the pop heard during the manual type of chiropractic adjustment really makes any difference to the level of pain relief perceived by the patient versus when no noise was heard during the adjustment. 40 asymptomatic patients were tested for heat sensitivity on their legs and lower backs. Then they underwent a lumbar adjustment. For some there was a popping sound for others not. The subjects were then retested. Researchers found that there was a significant reduction in thermal pain sensitivity after the lumbar adjustment, whether or not a sound was heard during the maneuver! So, you don't need to hear a pop to know that the chiropractic adjustment is helping you. Especially here at Nelson Chiropractic since we use the Activator Method.
How long lasting are the effects of chiropractic adjustments on colicky babies. A study from last fall surveyed 200 sets of parents with colicky babies. Half were treated with chiropractic care several years prior. The results showed that the untreated infants were still twice as likely to display disturbed behavior and sleep problems than those who did receive chiropractic care. This suggests that chiropractic care has not only short-term but long-term as well.
Another study from 2009 desired to determine what proportion of pre-adolescent children report having recurring neck pain and/or headaches. She also wanted to discover if those who suffered these problems had neck subluxations. They found about 40% of the children reported having recurring neck pain and/or headaches. Of those with symptoms, only one of the factors from the physical exam could be significantly tied to the students pain: neck subluxations. This shows that from an early age subluxations can negatively affect a person's quality of life.
Finally, a study from this year wanted to find out whether the pop heard during the manual type of chiropractic adjustment really makes any difference to the level of pain relief perceived by the patient versus when no noise was heard during the adjustment. 40 asymptomatic patients were tested for heat sensitivity on their legs and lower backs. Then they underwent a lumbar adjustment. For some there was a popping sound for others not. The subjects were then retested. Researchers found that there was a significant reduction in thermal pain sensitivity after the lumbar adjustment, whether or not a sound was heard during the maneuver! So, you don't need to hear a pop to know that the chiropractic adjustment is helping you. Especially here at Nelson Chiropractic since we use the Activator Method.
Thursday, June 3, 2010
High Blood Pressure
High blood pressure affects 80 million people in North America. Even though it's the most common cardiovascular disease it's called the silent killer. Many people are completely unaware that they have it and it can cause significant damage without producing any symptoms. (This is just like subluxation.) It is linked to a higher risk of heart attack, kidney damage, and stroke.
Many factors increase your risk of high blood pressure. Smoking, lack of exercise, being overweight, and eating a lot of salt and fat can all raise blood pressure. But so can age, race, and genetics. So be sure to have your blood pressure checked at least annually but much more often if you are in a high risk category.
Here's a few more ideas on things you can do to reduce your risk. Eat 1500 milligrams or less of sodium per day. Avoid packaged, prepared foods that are often high in fat and sodium. Eat more fresh fruits and vegetables raw or only lightly cooked. Eat foods high in potassium such as bananas and tofu to help balance your sodium intake. Choose low-fat dairy products and limit meat to two meals per day with smaller servings than is common in America.
Get more exercise. Cardiovascular exercise of at least 30 minutes three times per week helps a lot. Weight lifting is also very helpful in balancing appetite and blood sugar. Take a fish oil supplement high in omega 3 fatty acids. Not only does this appear to help blood pressure but it has numerous benefits for many organs and tissues including your brain.
Be proactive, don't wait until you have been diagnosed. If you notice, many of the suggestions I have given are simply good healthy living. Make a decision to improve your diet and lifestyle today. Even 1 or 2 steps can be helpful. Think in terms of your next right step so you are not overwhelmed by trying to change everything all at once. Best wishes for a healthier life!
Many factors increase your risk of high blood pressure. Smoking, lack of exercise, being overweight, and eating a lot of salt and fat can all raise blood pressure. But so can age, race, and genetics. So be sure to have your blood pressure checked at least annually but much more often if you are in a high risk category.
Here's a few more ideas on things you can do to reduce your risk. Eat 1500 milligrams or less of sodium per day. Avoid packaged, prepared foods that are often high in fat and sodium. Eat more fresh fruits and vegetables raw or only lightly cooked. Eat foods high in potassium such as bananas and tofu to help balance your sodium intake. Choose low-fat dairy products and limit meat to two meals per day with smaller servings than is common in America.
Get more exercise. Cardiovascular exercise of at least 30 minutes three times per week helps a lot. Weight lifting is also very helpful in balancing appetite and blood sugar. Take a fish oil supplement high in omega 3 fatty acids. Not only does this appear to help blood pressure but it has numerous benefits for many organs and tissues including your brain.
Be proactive, don't wait until you have been diagnosed. If you notice, many of the suggestions I have given are simply good healthy living. Make a decision to improve your diet and lifestyle today. Even 1 or 2 steps can be helpful. Think in terms of your next right step so you are not overwhelmed by trying to change everything all at once. Best wishes for a healthier life!
Tuesday, June 1, 2010
Chiropractic is for more than the spine
Chiropractic affects joints, muscles, nerves, ligaments, and tendons. But most people think that only relates to the spine. Actually chiropractors can help with extremities as well. Ankle and knee problems are quite common and both respond well to chiropractic adjustments. We also work with orthotics as needed to help balance these areas and the effect they have on the spine.
Wrist and shoulder problems are also quite common in people who work at desks. Of course proper posture and ergonomics are important. But if you already have an injury in these areas, chiropractic may be quite helpful. You can also have problems in your neck that can either mimic arm problems or contribute to them. Chiropractic evaluation will help sort that out.
Chiropractors seek to return these joints to proper function. Then we can give you ergonomic tips and exercises to help keep them that way!
Wrist and shoulder problems are also quite common in people who work at desks. Of course proper posture and ergonomics are important. But if you already have an injury in these areas, chiropractic may be quite helpful. You can also have problems in your neck that can either mimic arm problems or contribute to them. Chiropractic evaluation will help sort that out.
Chiropractors seek to return these joints to proper function. Then we can give you ergonomic tips and exercises to help keep them that way!
Thursday, May 27, 2010
Huge Memorial Day Special on Orthotics
I am very excited about this orthotic special. Foot Levelers, our orthotic company has never offered something like this before. Here's the details:
Just 2 days left on the huge Memorial Day special on all reordered orthotics. If you are reordering, you can purchase any new pair of orthotics for $190.00. Normally these range from $220.00 to $320.00 depending on the style. But just for these few days, all reorders are only $190.00. This is a great chance to get a new pair of orthotics or a second pair to minimize shuffling back and forth between shoes. Call right away if you want to take advantage of this as it expires Friday the 28th.
Happy Memorial Day
Just 2 days left on the huge Memorial Day special on all reordered orthotics. If you are reordering, you can purchase any new pair of orthotics for $190.00. Normally these range from $220.00 to $320.00 depending on the style. But just for these few days, all reorders are only $190.00. This is a great chance to get a new pair of orthotics or a second pair to minimize shuffling back and forth between shoes. Call right away if you want to take advantage of this as it expires Friday the 28th.
Happy Memorial Day
Sunday, May 16, 2010
Vitamin D
Have you been hearing lots of news about vitamin D, the sunshine vitamin? I certainly have. Recently I made a point to ask manyof patients about it and at least half were already taking it! Vitamin D has gotten a lot of attention in the media lately and rightly so. Some studies have indicated that 80% of North Americans are deficient, especially those with dark skin.
Dark skin does not appear to be as efficient in producing vitamin D. Most of us work inside now. In years gone by, many people were engaged in farming and other outdoor activities and received lots of sunshine. Also, the farther north you live, the more likely you are deficient especially, in the winter.
The research is also showing us that vitamin D may be important in preventing many diseases such as cancer, diabetes, the flu, back pain, and arthritis. In fact, a review of vitamin D research published in the Archives of Internal Medicine showed that it's consumption lowered the risk of death from any cause! A report in the American Journal of Clinical Nutrition found that post-menopausal women who took at least 1,100 IU of vitamin D per day had reductions in all types of cancer.
Ask us whether vitamin D supplements are appropriate in your case. If you need a supplement, we carry a very good one from the Biotics company. It costs only $19.00 and will last over 6 months for the average person.
Dark skin does not appear to be as efficient in producing vitamin D. Most of us work inside now. In years gone by, many people were engaged in farming and other outdoor activities and received lots of sunshine. Also, the farther north you live, the more likely you are deficient especially, in the winter.
The research is also showing us that vitamin D may be important in preventing many diseases such as cancer, diabetes, the flu, back pain, and arthritis. In fact, a review of vitamin D research published in the Archives of Internal Medicine showed that it's consumption lowered the risk of death from any cause! A report in the American Journal of Clinical Nutrition found that post-menopausal women who took at least 1,100 IU of vitamin D per day had reductions in all types of cancer.
Ask us whether vitamin D supplements are appropriate in your case. If you need a supplement, we carry a very good one from the Biotics company. It costs only $19.00 and will last over 6 months for the average person.
Wednesday, April 14, 2010
Balance, Body Awareness, and Chiropractic
Here in Redmond, as you sit at your computer at Microsoft (or other companies) working away, do you look at your fingers? If not, have you ever wondered how your brain knows where they are and what they are doing without looking at them? Your joints are the key. They provide huge amounts of information about their position, whether they are moving or not, and what sorts of pressure they are being subject to. These nerves are called proprioceptors and feed into a part of the brain that is responsible for coordinating body movements and posture.
Your eyes and ears are also very important for body balance, movement, and posture. Anyone who has had an ear infection and gotten dizzy can attest to that. Obviously your eyes can tell you whether your head is moving or if you are leaning to one side.
Less obvious is the role of the joints so I'd like to focus on that for today. An important problem is when you have a loss of movement in a specific joint. This can be due to acute inflammation or more long term ligament change. The joint is usually misaligned in this case and often does not correct itself from this problem. We call this a vertebral subluxation when it is in the spine and simply a subluxation if it is in another joint. There may be several components of a subluxation but let's discuss the motion aspect for now.
The motion stimulates the proprioceptors to tell the brain how the joint is moving and changing. It also tells the brain what direction and how fast the joint is moving. This is quite useful in something like typing. Without looking I can tell where my fingers are moving and at what rate. Therefore I can send messages to them to direct various key strokes.
On a bigger scale, the combination of several joints and this movement information allow us to walk and balance ourselves on one foot. They also allow us to stand still and in a straight and upright posture. The loss of this information then, is very detrimental for us. You might feel as though "good" posture feels wrong. You might be getting clumsier. You might find that you are losing dexterity in your fingers or bumping into things more often. You could even get vertigo or other balance disorders.
The handling for this is relatively simple. The chiropractor needs to isolate which joints are functioning incorrectly and restore that motion. He will likely recommend movement exercises as well to aid in your recovery. Would exercise alone handle this problem? Not likely. Exercising the spine in particular, moves many joints not just the specific one with a problem. And if you are diligent and do a very good exercise routine it may very well cover up the problem. Then it will just come right back when you stop exercising and may be causing joint deterioration the whole time anyway. A far better solution is to get the spine adjusted AND do the exercise. That will allow both activities to support each other and give you a far better result.
Your eyes and ears are also very important for body balance, movement, and posture. Anyone who has had an ear infection and gotten dizzy can attest to that. Obviously your eyes can tell you whether your head is moving or if you are leaning to one side.
Less obvious is the role of the joints so I'd like to focus on that for today. An important problem is when you have a loss of movement in a specific joint. This can be due to acute inflammation or more long term ligament change. The joint is usually misaligned in this case and often does not correct itself from this problem. We call this a vertebral subluxation when it is in the spine and simply a subluxation if it is in another joint. There may be several components of a subluxation but let's discuss the motion aspect for now.
The motion stimulates the proprioceptors to tell the brain how the joint is moving and changing. It also tells the brain what direction and how fast the joint is moving. This is quite useful in something like typing. Without looking I can tell where my fingers are moving and at what rate. Therefore I can send messages to them to direct various key strokes.
On a bigger scale, the combination of several joints and this movement information allow us to walk and balance ourselves on one foot. They also allow us to stand still and in a straight and upright posture. The loss of this information then, is very detrimental for us. You might feel as though "good" posture feels wrong. You might be getting clumsier. You might find that you are losing dexterity in your fingers or bumping into things more often. You could even get vertigo or other balance disorders.
The handling for this is relatively simple. The chiropractor needs to isolate which joints are functioning incorrectly and restore that motion. He will likely recommend movement exercises as well to aid in your recovery. Would exercise alone handle this problem? Not likely. Exercising the spine in particular, moves many joints not just the specific one with a problem. And if you are diligent and do a very good exercise routine it may very well cover up the problem. Then it will just come right back when you stop exercising and may be causing joint deterioration the whole time anyway. A far better solution is to get the spine adjusted AND do the exercise. That will allow both activities to support each other and give you a far better result.
Tuesday, April 13, 2010
That Evil Belly Fat!
We all know how problematic belly fat can be. But did you know there are actually two kinds of fat? Subcutaneous fat is jiggly fat that rests between your skin and abdominal wall. Visceral fat is the next layer and surrounds your internal organs. Visceral fat is biologically active. That means it produces an excess of hormones. This may increase the risk of insulin resistance which may lead to diabetes. Visceral fat also boosts inflammation throughout your body and raises the risk of breast cancer in women.
Poor diet, lack of exercise, and genetics can all play a role in the accumulation of this problem. As a society our work activities are becomming less physically active. Americans love unhealthy fatty foods and refined carbohydrates (white flour and white sugar.) It's much too easy to develop far more belly fat than what is healthful.
How much is too much? Experts say that a bare abdominal measurement just above the hips of 40 inches for men and 35 inches for women is a tipping point. At and above this level, the risk for various diseases increases substantially.
I'm ready. Let's get rid of it! Good, start with exercise. Even just a walk around the block is a good start. Work into the activity on a gradient so that you are not overwhelmed. Try to work up to at least 30 minutes of cardiovascular exercise three times per week. Begin to include exercise with weights. By increasing your muscle mass, you speed up your metabolism. And did you know, muscles burn calories all day and all night?
Eat less and eat better. Take smaller portions. No seconds. At restaurants always leave enough on your plate to require a doggy bag. Eat only whole grains. Avoid all refined (white) sugar and flour. Not only will this help you loose some of the belly fat, it lowers the overall inflammatory level in your body. That lowers your risk of many illnesses including heart disease, stroke, arthritis, and diabetes.
Poor diet, lack of exercise, and genetics can all play a role in the accumulation of this problem. As a society our work activities are becomming less physically active. Americans love unhealthy fatty foods and refined carbohydrates (white flour and white sugar.) It's much too easy to develop far more belly fat than what is healthful.
How much is too much? Experts say that a bare abdominal measurement just above the hips of 40 inches for men and 35 inches for women is a tipping point. At and above this level, the risk for various diseases increases substantially.
I'm ready. Let's get rid of it! Good, start with exercise. Even just a walk around the block is a good start. Work into the activity on a gradient so that you are not overwhelmed. Try to work up to at least 30 minutes of cardiovascular exercise three times per week. Begin to include exercise with weights. By increasing your muscle mass, you speed up your metabolism. And did you know, muscles burn calories all day and all night?
Eat less and eat better. Take smaller portions. No seconds. At restaurants always leave enough on your plate to require a doggy bag. Eat only whole grains. Avoid all refined (white) sugar and flour. Not only will this help you loose some of the belly fat, it lowers the overall inflammatory level in your body. That lowers your risk of many illnesses including heart disease, stroke, arthritis, and diabetes.
Sunday, April 11, 2010
Can Chiropractic Help With Allergies?
Since the beneficial effects of chiropractic adjustments on the nervous system are well documented, it's not surprising that many chiropractic patients report a reduction of allergy symptoms when treated regularly for vertebral subluxations. These misalignment or dysfunctional movements of vertebra can cause a local irritation in the spine which then creates an abnormal signal received by the central nervous system. When this incorrect signal occurs along the same pathway required for the input of normal environmental messages, the body may not interpret the information correctly. When this occurs, an allergic reaction can result.
Although scientific research shows chiropractic adjustments do not cause an improvement in all allergy cases, they're definitely beneficial for some. The reason for the inconsistency may be because there are a number of different causes for a patient's hypersensitivity. Vertebral subluxation is only one of many potential causes.
If you suffer allergies, consider chiropractic as one of your potential options. Even if it does not result in a reduction of your allergic symptoms, removing subluxations from your spine has several positive effects on your nervous system. And that reduces your overall physical stress level.
Although scientific research shows chiropractic adjustments do not cause an improvement in all allergy cases, they're definitely beneficial for some. The reason for the inconsistency may be because there are a number of different causes for a patient's hypersensitivity. Vertebral subluxation is only one of many potential causes.
If you suffer allergies, consider chiropractic as one of your potential options. Even if it does not result in a reduction of your allergic symptoms, removing subluxations from your spine has several positive effects on your nervous system. And that reduces your overall physical stress level.
Friday, April 9, 2010
Golfers Love Chiropractic
The motions required in golf are very demanding on the body. They require a lot of flexibility, good posture, and repetitive one-sided motion. Unfortunately many people do not have good flexibility. They also exhibit several types of poor posture and just about anyone's spine is stressed by repetitive unbalanced movement.
Chiropractic comes into play because we can detect joints in the spine and extremities that are not functioning at their full potential. Having all your joints working together in a balanced way will allow your body to produce the level of motion necessary to prevent golf injuries and even to take several strokes off your game!
Your chiropractor may also help with your posture. Having poor posture locks up your body and reduces it's ability to move fully. Try and experiment to see for yourself. Sit on a bench and slouch over. Cross your arms genie style and then try to rotate as far as you can to the left and right. Then sit up straight with good posture and repeat the rotational test. Notice how much further you can move? Chiropractors not only coach you on good posture, but by restoring the normal motion to all the joints it is simply easier to hold yourself in good posture.
Of course it is also your responsibility to maintain these changes and help avoid injury. Be sure to warm-up before each game. Get your blood and body moving, do some stretching and ask your chiropractor for a good core stabilization program. Fore!
Chiropractic comes into play because we can detect joints in the spine and extremities that are not functioning at their full potential. Having all your joints working together in a balanced way will allow your body to produce the level of motion necessary to prevent golf injuries and even to take several strokes off your game!
Your chiropractor may also help with your posture. Having poor posture locks up your body and reduces it's ability to move fully. Try and experiment to see for yourself. Sit on a bench and slouch over. Cross your arms genie style and then try to rotate as far as you can to the left and right. Then sit up straight with good posture and repeat the rotational test. Notice how much further you can move? Chiropractors not only coach you on good posture, but by restoring the normal motion to all the joints it is simply easier to hold yourself in good posture.
Of course it is also your responsibility to maintain these changes and help avoid injury. Be sure to warm-up before each game. Get your blood and body moving, do some stretching and ask your chiropractor for a good core stabilization program. Fore!
Thursday, April 8, 2010
Food and Your Mood
Foods can have a much greater affect on your mood than most people realize. Of course we know that some people get pretty grouchy if they are hungry. But I'm referring to how what you eat now will likely affect how you feel later.
As you may have already guessed, sugar is one of the biggest culprits in causing mood problems. When you eat a high sugar food like candy, soda pop, or cake it gives you a temporary lift but you are very likely causing significant blood sugar fluctuations later. After the spike in blood sugar wears off your mood is likely to worsen. It can even lead to blood sugar instability the next day!
Caffeine is another problem when used as so many do to support their mood and mental activity on a regular basis. As with sugar, when it wears off your mood will drop significantly. That leads many people to reach for more caffeine or sugary items.
It's far better to minimize the consumption of foods like that. Eating more complex carbohydrates, proteins, fruits in moderation, and vegetables will keep your blood sugar much more consistent. This directly translates into a more balanced mood and energy level. Yes, this takes some planning but is very worthwhile. Once you experience the more natural balance that will occur in your mood from improved nutrition, you'll see how much healthier this approach is rather than relying on sugar and caffeine.
As you may have already guessed, sugar is one of the biggest culprits in causing mood problems. When you eat a high sugar food like candy, soda pop, or cake it gives you a temporary lift but you are very likely causing significant blood sugar fluctuations later. After the spike in blood sugar wears off your mood is likely to worsen. It can even lead to blood sugar instability the next day!
Caffeine is another problem when used as so many do to support their mood and mental activity on a regular basis. As with sugar, when it wears off your mood will drop significantly. That leads many people to reach for more caffeine or sugary items.
It's far better to minimize the consumption of foods like that. Eating more complex carbohydrates, proteins, fruits in moderation, and vegetables will keep your blood sugar much more consistent. This directly translates into a more balanced mood and energy level. Yes, this takes some planning but is very worthwhile. Once you experience the more natural balance that will occur in your mood from improved nutrition, you'll see how much healthier this approach is rather than relying on sugar and caffeine.
Tuesday, February 16, 2010
Shoulder Problems
The shoulder is a very remarkable joint. It is called upon to have an enourmous amount of movement but also strength and stability. It is a ball and socket joint like your hip but it is much more shallow to allow greater movement. However, it is then inherently more unstable. So there are several muscles that work together to support and stabilize while moving it at the same time.
Good posture is extremely important in promoting balance in the shoulder. With increased computer use more people are spending more hours in bad posture. A key problem here is that the shoulders are held in a forward position which shortens the muscles of the chest and neck. Additionally the muscles of the back become lengthened and weakened. This creates further bad posture and places substantial stress on the spine and shoulder joints.
Be alert to slouched and head forward posture as you work. Several times during the day get up and move around. Stretch the arms and neck (gently) backward to counteract the shortening of the chest muscles. Contact me if you would like more specific stretches or advice on these issues.
Good posture is extremely important in promoting balance in the shoulder. With increased computer use more people are spending more hours in bad posture. A key problem here is that the shoulders are held in a forward position which shortens the muscles of the chest and neck. Additionally the muscles of the back become lengthened and weakened. This creates further bad posture and places substantial stress on the spine and shoulder joints.
Be alert to slouched and head forward posture as you work. Several times during the day get up and move around. Stretch the arms and neck (gently) backward to counteract the shortening of the chest muscles. Contact me if you would like more specific stretches or advice on these issues.
Attention All Garlic Lovers!
Maybe you like garlic as much as I do. But did you also know that it is very good for you? People have known garlic is healthy since the ancient Greeks, Romans, Egyptians, and Chinese. But why? It's not just the anti-oxidants and minerals. Like any whole food, there are a myriad of compounds, known and unknown that likely give it it's healthful benefits.
We know now from scientific study that it is anti-viral, anti-bacterial, anti-parasitic, and beneficial to the heart. It helps open blood vessesl and it lowers LDL (bad) cholesterol. It also reduces triglycerides which may help prevent coronary artery disease.
More recently a study from Canada showed that one of the active compounds in garlic, called allicin, can attack dangerous free radicals. This effect was much more pronounced than any other known anti-oxidant. This may help repair damaged DNA and block cancer development.
So how much should we all be eating. The more the better I say but for those of us less in love with garlic, here are some guides. If fresh, about one clove per day is helpful. If you are using garlic powder then 1.2 grams per day is needed or if oil then 2-5 milligrams. A garlic extract (a pill) should contain between 300 and 1000 milligrams as a daily dosage.
Happy eating!
We know now from scientific study that it is anti-viral, anti-bacterial, anti-parasitic, and beneficial to the heart. It helps open blood vessesl and it lowers LDL (bad) cholesterol. It also reduces triglycerides which may help prevent coronary artery disease.
More recently a study from Canada showed that one of the active compounds in garlic, called allicin, can attack dangerous free radicals. This effect was much more pronounced than any other known anti-oxidant. This may help repair damaged DNA and block cancer development.
So how much should we all be eating. The more the better I say but for those of us less in love with garlic, here are some guides. If fresh, about one clove per day is helpful. If you are using garlic powder then 1.2 grams per day is needed or if oil then 2-5 milligrams. A garlic extract (a pill) should contain between 300 and 1000 milligrams as a daily dosage.
Happy eating!
Monday, February 8, 2010
Why is Posture Important?
We all know what our mother used to nag us about. But guess what? She was right. Bad posture causes many aspects of the spinal problems I see in my office all day long. One of the worst problems is forward head posture. Holding your head out in front of your body puts substantial stress on the neck and upper back as well as your jaw, your heart, and your lungs.
The spinal adjustments we perform are very effective at restoring function. But if you continue to move through life with poor posture, you will be undoing the corrections that I can make. This means more neck pain, headaches, arm pain, upper back pain and tension and eventually arthritic changes in the spine.
What does it mean to have "good posture?" The best way to tell if your posture is optimum is to be check by a chiropractor. We can do an analysis that is very hard to do on yourself. But there are a couple of things you can check at home to get an idea of your postural status.
First, look in the mirror. Your ears, shoulders, and hips should all be level.
Next stand against a wall with your back and buttocks touching it. Have your feet no more than 6 inches out from the wall. Is your head resting on the wall too? If it is not, your head posture in too far forward.
Finally, lie down on your back on the floor. Can you easily lie your head on the floor too? With your head on the floor are you looking straight up to the ceiling? If it feels uncomfortable to put your head on the floor or if you are looking anywhere but straight up, your head posture may be off.
If you find a problem with any of these tests, contact us for further evaluation. In the meantime, take some common sense steps to improve your posture. Sit up straight at your desk. Adjust your monitor so that you are looking straight ahead into it. Take breaks from your work and move around or stretch. Check your pillow to see if it is contributing to the problem. Does your neck hurt in the morning or feel tight? You may need a new or different type of pillow.
Also, it's almost Valentine's Day. Call your mom and let her know that she was right after all!
The spinal adjustments we perform are very effective at restoring function. But if you continue to move through life with poor posture, you will be undoing the corrections that I can make. This means more neck pain, headaches, arm pain, upper back pain and tension and eventually arthritic changes in the spine.
What does it mean to have "good posture?" The best way to tell if your posture is optimum is to be check by a chiropractor. We can do an analysis that is very hard to do on yourself. But there are a couple of things you can check at home to get an idea of your postural status.
First, look in the mirror. Your ears, shoulders, and hips should all be level.
Next stand against a wall with your back and buttocks touching it. Have your feet no more than 6 inches out from the wall. Is your head resting on the wall too? If it is not, your head posture in too far forward.
Finally, lie down on your back on the floor. Can you easily lie your head on the floor too? With your head on the floor are you looking straight up to the ceiling? If it feels uncomfortable to put your head on the floor or if you are looking anywhere but straight up, your head posture may be off.
If you find a problem with any of these tests, contact us for further evaluation. In the meantime, take some common sense steps to improve your posture. Sit up straight at your desk. Adjust your monitor so that you are looking straight ahead into it. Take breaks from your work and move around or stretch. Check your pillow to see if it is contributing to the problem. Does your neck hurt in the morning or feel tight? You may need a new or different type of pillow.
Also, it's almost Valentine's Day. Call your mom and let her know that she was right after all!
Sunday, February 7, 2010
Healthy Ways to Dine Out
In our quest to reform our nutrition in the New Year dining out is often an area of sabotage. Many people use the convenience of fast food or restaurants to save time or due to fatigue after a long work day. But there are some complications to watch out for that could result in weight gain, increase fat intake, and increased salt intake. Doing that once isn't a big deal but on a regular basis it becomes easy to blow your best made dietary plans.
Many times a restaurant meal can be the calorie equivalent of several home-cooked meals. The ubiquitous soft drinks (with free refills!) are calorie bombs plus being very high in sugar, they throw off your insulin response and thus increase your appetite later on or the next day. Add to that the high amounts of fat and salt and low amounts of fresh fruit and vegetables, restaurant meals leave a lot to be desired
So what to do? Here's are several tips to help you eat less junk and more nutritious food.
Many times a restaurant meal can be the calorie equivalent of several home-cooked meals. The ubiquitous soft drinks (with free refills!) are calorie bombs plus being very high in sugar, they throw off your insulin response and thus increase your appetite later on or the next day. Add to that the high amounts of fat and salt and low amounts of fresh fruit and vegetables, restaurant meals leave a lot to be desired
So what to do? Here's are several tips to help you eat less junk and more nutritious food.
- Check for the restaurant menu online before you go. This way you can plan a healthier meal ahead of time.
- Eat something like fruit or nuts before you go out. This way you are not starving when you arrive at the restaurant.
- Avoid buffets at all costs! It is virtually impossible to have a healthy meal at a buffet.
- If you know you are going out in the evening, eat a small lunch to save up some of your daily caloric intake for the meal out. But remember to have that snack right before you go out so you are not ravenous.
- Order all salad dressings on the side and use only about 1/2 of what they give you.
- Choose skinless broiled or baked chicken where ever possible.
- Avoid cream sauces. These are generally loaded with fat. For pastas, red sauces are usually much lower in calories.
- For a beverage, order water with lemon even if you also have something else.
- Plan from the start to take 1/2 of your meal home with you.
- Share an entree with a friend.
- Watch out for high calorie coffee beverages. Cream, syrups, whipped cream, and milk all add a lot of calories to an otherwise low calorie beverage. Try some black or herbal tea with just a small amount of milk instead.
- Eat slowly. Chew your food thoroughly. This allows you to enjoy each bite more and also gives your body a better chance to tell you when you've had enough.
- Try not to eat while distracted by the TV or a newspaper. You will tend to eat more if distracted and not enjoy the food as much.
In short, there are many ways to enjoy your meal and still have it be healthy. Bon Appetit!
Wednesday, January 20, 2010
What is subluxation degeneration?
A subluxation is an improper alignment of or function in a joint. The main purpose of chiropractic care is to identify these problems and help you get rid of them. Subluxation degeneration occurs when these malfunctions are left untreated over many years. It is similar to the way your tires will wear unevenly if you leave them unaligned for a long time.
There are several phases to this degeneration starting with inflammation and scarring and leading to perhaps severe loss of disc thickness and bone spurs. Symptoms can vary greatly over the course of the condition. Sometimes there can be no symptoms at all especially in the early phases. Other times there may be weakness or pain in the area. The good news is that with early intervention the degeneration can be prevented or if already present, slowed. Even patients who have advanced degeneration that cannot be reversed report good relief of the associated pain.
There is no self test for this condition. The best way to evaluate it is to consult your chiropractor. It is also helpful to keep moving and stay active. It is thought that this condition is more frequent and more rapidly advancing in sedentary individuals. Just one more reason to get out for that walk or head for the gym.
There are several phases to this degeneration starting with inflammation and scarring and leading to perhaps severe loss of disc thickness and bone spurs. Symptoms can vary greatly over the course of the condition. Sometimes there can be no symptoms at all especially in the early phases. Other times there may be weakness or pain in the area. The good news is that with early intervention the degeneration can be prevented or if already present, slowed. Even patients who have advanced degeneration that cannot be reversed report good relief of the associated pain.
There is no self test for this condition. The best way to evaluate it is to consult your chiropractor. It is also helpful to keep moving and stay active. It is thought that this condition is more frequent and more rapidly advancing in sedentary individuals. Just one more reason to get out for that walk or head for the gym.
Interval Training
Being physically active is tremendously helpful to your body whether you are receiving chiropractic care or not. But many people complain that they do not have time in their busy schedules to make exercise a regular event. I also see people on the street and at the gym doing things that might be good overall but are using up huge amounts of time. If they have that available then fine, but many people don't.
A great way to use your time more effectively is interval training. This means that you vary your cardiovascular routine in ways that produce more results in less time. A simple example is if you are taking a 20-30 minute walk, several times during the walk increase your speed for 15-60 seconds. As simple as that sounds, it makes a big difference. Not only does it up the fitness potential but it burns more calories and adds variety to the activity.
A recent study using participants on stationary bikes showed that 20 minutes of interval training three times per week for four months resulted in more weight loss than 40 minutes of non-interval training over the same time frame. So start slow but whatever your fitness level, adding interval training will be a great benefit.
A great way to use your time more effectively is interval training. This means that you vary your cardiovascular routine in ways that produce more results in less time. A simple example is if you are taking a 20-30 minute walk, several times during the walk increase your speed for 15-60 seconds. As simple as that sounds, it makes a big difference. Not only does it up the fitness potential but it burns more calories and adds variety to the activity.
A recent study using participants on stationary bikes showed that 20 minutes of interval training three times per week for four months resulted in more weight loss than 40 minutes of non-interval training over the same time frame. So start slow but whatever your fitness level, adding interval training will be a great benefit.
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