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.

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!

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!

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.

• 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!