Since the early days of its development, chiropractic has always known the power of mind-body communication. Subluxations interfere with the communication between nerves and the brain. If you have a pinched nerve in your vertebra, your tissues that are connected to this nerve will be unable to properly relay information to your brain. Chiropractic adjustments improve communication between your mind and body. As well as relieving pain, adjustments reduce both physical and mental stress so you have better overall well-being.
Posture is the way your body is held in space – whether standing, sitting, or lying down. Certain physical structures in your body line up correctly with your center of gravity. If your body has proper posture, there is a perfect balance to your physical structures, and you are able to hold your body in a healthy position with minimal effort. Ask us to assess your posture to see if these anatomical areas are correctly aligned.
You can also help yourself by following these good posture tips.
1. Be aware. Practicing awareness of your posture is the first step to correcting it.
2. Take regular breaks from sitting at a computer. Research shows a strong connection between neck pain and intense computer usage.
3. Check the ergonomics of your workstation or desk.
4. Stretch tight muscles, and strengthen weak postural muscles. Your chiropractor can show you the correct techniques to use.
5. Get regular chiropractic adjustments. When it moves properly, your spine has the best chance to position itself properly.
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Monday, November 21, 2011
Thursday, November 17, 2011
The Importance of Good Posture
Stop! Before you read the rest of this post, check your posture.
Is it in the correct position? Or is it slumped? Do you know the fundamentals of correct posture?
Many of us do not give much thought to the subject. This is unfortunate because keeping your spine in the optimal position can deliver a lot more than just a pain-free back. Posture can affect other areas of your body, including your respiratory, circulatory and digestive systems.
New evidence also reveals the close connection between your posture and how you think about yourself.
Making the effort to be aware of your posture can go a long way to reducing pain and feeling better about yourself. Incorrect posture can actually cause pain to intensify and persist.
New research published in the Journal of Experimental Social Psychology found when individuals adopted dominant, upright postures they were able to endure more pain compared to individuals who assumed submissive postures. The researchers believe assuming a dominant posture signals to the brain that it has more control of its current condition and environment, and it may cause hormonal changes in the body that boost pain-killing hormones.
Aside from pain, chronic posture problems can lead to joint and disk degeneration and damage to ligaments, muscles and cartilage.
While it helps lessen pain, good posture also impacts internal thoughts. Employment coaches recommend job seekers maintain excellent posture because it communicates self confidence to job interviewers, but new research shows posture affects your internal confidence.
The Kellogg School of Management at Northwestern University recently published a study that showed people who used proper posture and expansive body positions actually increased their sense of power and likelihood of taking action, regardless of their job title or position within an organization. The authors of the Kellogg study were surprised that a person’s job position, whether at the top of the corporate ladder or at the bottom, did not seem to have a significant effect on self-confidence. Instead, consistently good posture actually had a bigger impact on how likely you are to believe your own thoughts.
Is it in the correct position? Or is it slumped? Do you know the fundamentals of correct posture?
Many of us do not give much thought to the subject. This is unfortunate because keeping your spine in the optimal position can deliver a lot more than just a pain-free back. Posture can affect other areas of your body, including your respiratory, circulatory and digestive systems.
New evidence also reveals the close connection between your posture and how you think about yourself.
Making the effort to be aware of your posture can go a long way to reducing pain and feeling better about yourself. Incorrect posture can actually cause pain to intensify and persist.
New research published in the Journal of Experimental Social Psychology found when individuals adopted dominant, upright postures they were able to endure more pain compared to individuals who assumed submissive postures. The researchers believe assuming a dominant posture signals to the brain that it has more control of its current condition and environment, and it may cause hormonal changes in the body that boost pain-killing hormones.
Aside from pain, chronic posture problems can lead to joint and disk degeneration and damage to ligaments, muscles and cartilage.
While it helps lessen pain, good posture also impacts internal thoughts. Employment coaches recommend job seekers maintain excellent posture because it communicates self confidence to job interviewers, but new research shows posture affects your internal confidence.
The Kellogg School of Management at Northwestern University recently published a study that showed people who used proper posture and expansive body positions actually increased their sense of power and likelihood of taking action, regardless of their job title or position within an organization. The authors of the Kellogg study were surprised that a person’s job position, whether at the top of the corporate ladder or at the bottom, did not seem to have a significant effect on self-confidence. Instead, consistently good posture actually had a bigger impact on how likely you are to believe your own thoughts.
Monday, November 14, 2011
Maintaining a Healthy Liver
You can do your liver a big favor by not abusing alcohol, eating a healthy diet and keeping your weight level in an appropriate range. Are there other ways to help keep your liver running smoothly? Health researchers have determined some herbal substances that may be beneficial for your liver. Although they are natural, these herbal substances may react dangerously with some medications and certain health conditions. Always talk to your chiropractor before using supplements and herbal remedies.
Milk Thistle
The tall milk thistle plant has been used for medical purposes for thousands of years. Physicians in ancient Rome and Greece used the seeds from the milk thistle’s fruit to detoxify the liver and to treat snake bites. Today, healthcare practitioners prescribe it for cleaning your liver and reducing damage from alcohol and some chemotherapy medications. The most powerful therapeutic ingredient in milk thistle is silymarin, which is a robust antioxidant.
Turmeric
Part of the ginger family, turmeric is a spice widely used in India, especially in curried foods. But it also has a long history of medicinal use in India and Chinese traditional medicine. Curcumin is the active ingredient in turmeric that delivers most of this spice’s medicinal properties. Like silymarin in milk thistle, curcumin is a strong antioxidant. Throughout its long medical history, turmeric was prescribed for liver disease, flushing out toxins and soothing digestive disorders. Turmeric is available in supplement form, such as capsules, tablets and tinctures.
Milk Thistle
The tall milk thistle plant has been used for medical purposes for thousands of years. Physicians in ancient Rome and Greece used the seeds from the milk thistle’s fruit to detoxify the liver and to treat snake bites. Today, healthcare practitioners prescribe it for cleaning your liver and reducing damage from alcohol and some chemotherapy medications. The most powerful therapeutic ingredient in milk thistle is silymarin, which is a robust antioxidant.
Turmeric
Part of the ginger family, turmeric is a spice widely used in India, especially in curried foods. But it also has a long history of medicinal use in India and Chinese traditional medicine. Curcumin is the active ingredient in turmeric that delivers most of this spice’s medicinal properties. Like silymarin in milk thistle, curcumin is a strong antioxidant. Throughout its long medical history, turmeric was prescribed for liver disease, flushing out toxins and soothing digestive disorders. Turmeric is available in supplement form, such as capsules, tablets and tinctures.
Thursday, November 10, 2011
Dangers to the Liver
Cirrhosis
Cirrhosis is the 12th leading cause of death from disease in North America. Cirrhosis is a progressive condition where scar tissue overtakes normal liver tissue. The overwhelming cause of cirrhosis is alcohol abuse, although other causes, such as hepatitis, fatty liver (see below) and environmental toxins, can spur cirrhosis. As the scarring destroys healthy tissue, the liver starts to malfunction. Making lifestyle and dietary changes can help slow damage. In serious cases, a liver transplant is required.
Fatty Liver Disease
This condition has seen a dramatic rise in our population, and the obesity epidemic can take part of the blame. Fatty liver occurs when this organ is overwhelmed by fat, and its proper function is affected by inflammation. Without medical intervention, this can progress to liver cirrhosis, and even life-threatening liver failure. Alcohol abuse contributes to creating fatty liver as do metabolic problems, gastric bypass surgery and some medications. However, the increasing rate of nonalcoholic fatty liver disease – where alcohol abuse is not a factor – is often associated with excessive body fat.
Hepatitis
The two types of this viral infection that affect the liver most significantly are hepatitis B and hepatitis C. Hepatitis B does not always show symptoms. It is spread through contact with an infected person’s blood or body fluids. A long term infection of hepatitis B can harm the liver. Hepatitis C is spread through blood and not by sexual contact. If an infected person progresses to the chronic type of hepatitis C, liver damage can be severe. Like hepatitis B, this type of hepatitis does not always show symptoms; the disease can easily go undiagnosed for years. Blood tests can detect hepatitis.
Cirrhosis is the 12th leading cause of death from disease in North America. Cirrhosis is a progressive condition where scar tissue overtakes normal liver tissue. The overwhelming cause of cirrhosis is alcohol abuse, although other causes, such as hepatitis, fatty liver (see below) and environmental toxins, can spur cirrhosis. As the scarring destroys healthy tissue, the liver starts to malfunction. Making lifestyle and dietary changes can help slow damage. In serious cases, a liver transplant is required.
Fatty Liver Disease
This condition has seen a dramatic rise in our population, and the obesity epidemic can take part of the blame. Fatty liver occurs when this organ is overwhelmed by fat, and its proper function is affected by inflammation. Without medical intervention, this can progress to liver cirrhosis, and even life-threatening liver failure. Alcohol abuse contributes to creating fatty liver as do metabolic problems, gastric bypass surgery and some medications. However, the increasing rate of nonalcoholic fatty liver disease – where alcohol abuse is not a factor – is often associated with excessive body fat.
Hepatitis
The two types of this viral infection that affect the liver most significantly are hepatitis B and hepatitis C. Hepatitis B does not always show symptoms. It is spread through contact with an infected person’s blood or body fluids. A long term infection of hepatitis B can harm the liver. Hepatitis C is spread through blood and not by sexual contact. If an infected person progresses to the chronic type of hepatitis C, liver damage can be severe. Like hepatitis B, this type of hepatitis does not always show symptoms; the disease can easily go undiagnosed for years. Blood tests can detect hepatitis.
Monday, November 7, 2011
Your Liver And You
When it comes to keeping our internal organs healthy, we usually hear lots of advice for the brain and heart. We do not hear too much information on how best to take care of our liver. Although it may not have a high profile in the health media like the brain and heart do, our liver is extremely important to our survival.
The liver performs a number of important functions:
• Filters blood and remove toxins
• Produces substances important for blood clotting
• Stores nutrients for future use
• Processes medicine
• Breaks down saturated fat
It is impossible to live without a liver (except on short-term liver dialysis), as its functions are unique and play a major role in the body's metabolism.
The liver performs a number of important functions:
• Filters blood and remove toxins
• Produces substances important for blood clotting
• Stores nutrients for future use
• Processes medicine
• Breaks down saturated fat
It is impossible to live without a liver (except on short-term liver dialysis), as its functions are unique and play a major role in the body's metabolism.
Thursday, November 3, 2011
The Benefits of Stretching
Stretching is integral to your health, as it helps maintain proper mobility, alignment and function. Although there are a number of stretching techniques that have developed over the years, there are two basic stretching protocols: dynamic and static.
Dynamic stretching involves movement to increase range of motion (like performing arm circles). Static stretching involves little or no movement while increasing your end-range (holding a stretch). Static stretching usually involves a more relaxed mindset and can be considered more effective for postural muscles. Dynamic stretching is more commonly used before strenuous exercise. There are also stretching techniques such as PNF, whereby muscles are stretched immediately following a strong contraction - taking advantage of neuromuscular reflexes to achieve better results.
Regardless of which technique is used, the goal is always the same: warm up the muscles first with some gentle calisthenics, then bring the target muscle into an elongated position and encourage it to stay there. As the muscles are trained to stay in their lengthened position, less pressure is exerted on the joints, and a more natural, balanced state will be achieved in the musculoskeletal system.
Dynamic stretching involves movement to increase range of motion (like performing arm circles). Static stretching involves little or no movement while increasing your end-range (holding a stretch). Static stretching usually involves a more relaxed mindset and can be considered more effective for postural muscles. Dynamic stretching is more commonly used before strenuous exercise. There are also stretching techniques such as PNF, whereby muscles are stretched immediately following a strong contraction - taking advantage of neuromuscular reflexes to achieve better results.
Regardless of which technique is used, the goal is always the same: warm up the muscles first with some gentle calisthenics, then bring the target muscle into an elongated position and encourage it to stay there. As the muscles are trained to stay in their lengthened position, less pressure is exerted on the joints, and a more natural, balanced state will be achieved in the musculoskeletal system.
Monday, October 31, 2011
Muscle Problems
Although a certain degree of tension in a muscle is necessary, too much tension can create imbalance, functional restrictions and/or pain. Whether it is caused by stress, overuse, repetitive strain or acute trauma, abnormal muscle tightness is unhealthy for your body. It places an excessive amount of stress and strain on the joints involved, predisposing them to arthritis and early degeneration. In addition, many nerves and blood vessels pass directly through muscle. If the muscle is too tight, this can irritate the nerves or compress the blood vessels, causing numbness, tingling, pain or decreased circulation.
Problems in muscles are usually quite obvious, as direct touching of the affected areas is usually uncomfortable for the patient. Tight muscles located in your spine may contribute to vertebral subluxations. Misalignment of the vertebrae is particularly damaging, as this can cause irritation of the nerves exiting the spine. This can further disturb normal muscle function, leading to more symptoms. Thankfully, chiropractic adjustments are particularly effective at reducing nerve irritation caused by spinal joint dysfunction!
Problems in muscles are usually quite obvious, as direct touching of the affected areas is usually uncomfortable for the patient. Tight muscles located in your spine may contribute to vertebral subluxations. Misalignment of the vertebrae is particularly damaging, as this can cause irritation of the nerves exiting the spine. This can further disturb normal muscle function, leading to more symptoms. Thankfully, chiropractic adjustments are particularly effective at reducing nerve irritation caused by spinal joint dysfunction!
Thursday, October 27, 2011
The Musculoskeletal System
Your skeleton is a collection of over 200 bones that give your body its shape and structure. In between adjacent bones you have joints, and holding the joints together, are ligaments. These are what gives your body support, protects your vital organs, and allows for the foundation around which movement occurs.
The skeletal system is a static structure on its own. However, when you add muscles you create a dynamic, functional musculoskeletal system capable of performing work, maintaining an upright posture, transporting your body from one place to another, and allowing for personal expression using language and gestures.
With few exceptions (like the movement of the eye or tongue), a muscle attaches to two separate bones. As it contracts and shortens, the muscle creates relative movement of these bones by bringing the two ends of the muscle closer together. The coordination of muscles turning off and on allow for the complete range of human performance. Examples include the powerful, explosive movements created by a sprinter’s legs, or the delicate, intricate finger movements of a professional violinist. This coordination is facilitated by a constant loop of feedback messages among the muscles, the nerves and the brain.
The skeletal system is a static structure on its own. However, when you add muscles you create a dynamic, functional musculoskeletal system capable of performing work, maintaining an upright posture, transporting your body from one place to another, and allowing for personal expression using language and gestures.
With few exceptions (like the movement of the eye or tongue), a muscle attaches to two separate bones. As it contracts and shortens, the muscle creates relative movement of these bones by bringing the two ends of the muscle closer together. The coordination of muscles turning off and on allow for the complete range of human performance. Examples include the powerful, explosive movements created by a sprinter’s legs, or the delicate, intricate finger movements of a professional violinist. This coordination is facilitated by a constant loop of feedback messages among the muscles, the nerves and the brain.
Tuesday, October 4, 2011
Multivitamins and Disease
Multivitamins are a long-time staple in the ever expanding world of supplements. They have been around for decades and have been the subject of much debate among health researchers. Can multivitamins actually help prevent serious diseases? The debate is still not over. However, most health professionals agree people in North America do not eat enough healthy foods and frequently fail to meet their daily minimum nutritional requirements. Studies show calcium, magnesium, vitamins C, D and E are especially low in our population.
The support for daily multivitamin use is confirmed by a number of well-regarded medical institutions, including the Harvard Medical School. In an article that appeared in the Journal of the American Medical Association, Harvard medical specialists commented that low nutrient intake increases the risk of long-latency deficiency diseases, including cancer,cardiovascular disease and neurological problems. Taking a multivitamin with minerals has proven effective at protecting health in numerous studies. Research reveals consistent multivitamin use may help your body by reducing inflammation, cutting the risk of chronic disease, boosting the immune system and protecting neurological function.
However, the National Institutes of Health responded to the Harvard article by cautioning people that more research is needed, and taking a multivitamin does not guarantee protection from developing serious diseases. Also, multivitamins do not contain fiber and some other beneficial plant nutrients, which is why eating plenty of healthy whole foods is important. Of course, it is also important that you exercise and maintain an appropriate weight level.
The support for daily multivitamin use is confirmed by a number of well-regarded medical institutions, including the Harvard Medical School. In an article that appeared in the Journal of the American Medical Association, Harvard medical specialists commented that low nutrient intake increases the risk of long-latency deficiency diseases, including cancer,cardiovascular disease and neurological problems. Taking a multivitamin with minerals has proven effective at protecting health in numerous studies. Research reveals consistent multivitamin use may help your body by reducing inflammation, cutting the risk of chronic disease, boosting the immune system and protecting neurological function.
However, the National Institutes of Health responded to the Harvard article by cautioning people that more research is needed, and taking a multivitamin does not guarantee protection from developing serious diseases. Also, multivitamins do not contain fiber and some other beneficial plant nutrients, which is why eating plenty of healthy whole foods is important. Of course, it is also important that you exercise and maintain an appropriate weight level.
Wednesday, September 21, 2011
Recovering from Car Accidents
Most of the time, you should rest and remain immobile for the first 48-72 hours immediately following an automobile accident. Your body will respond to any injury with an inflammatory reaction. This makes the damaged area both swollen and pain sensitive. Attempted movements during this time will usually cause more pain. Muscles around the injured area tend to spasm – effectively splinting the area and preventing further damage. Muscle spasm can also cause greater compression and/or irritation of the joints, leading to more pain.
This pain-spasm-pain cycle should be prevented as much as possible, especially early in the recovery process following a motor vehicle accident. Cooling the immediate area of injury with ice for 5-10 minutes at a time may help limit the painful effects of inflammation. In addition, resting or lying down during the first few days will ease the postural strain felt around the neck and shoulders, and help promote healing.
After this initial inflammatory stage, a patient is recommended to resume normal movements as soon as possible – within a reasonable range and within the patient’s pain tolerance. If immobility is prolonged, muscle atrophy and weakness can make recovery and rehabilitation from a whiplash injury more difficult. If movement is not encouraged, muscle spasm can often persist, causing a ncreased compressive load on the discs and joints of the neck, potentially leading to chronic problems.
Vertebral subluxations in the neck and upper back are commonly found in those who experience car accidents. Therefore, at any stage of healing and recovery from whiplash-associated injuries, chiropractic adjustments can reduce pain and restore normal function.
This pain-spasm-pain cycle should be prevented as much as possible, especially early in the recovery process following a motor vehicle accident. Cooling the immediate area of injury with ice for 5-10 minutes at a time may help limit the painful effects of inflammation. In addition, resting or lying down during the first few days will ease the postural strain felt around the neck and shoulders, and help promote healing.
After this initial inflammatory stage, a patient is recommended to resume normal movements as soon as possible – within a reasonable range and within the patient’s pain tolerance. If immobility is prolonged, muscle atrophy and weakness can make recovery and rehabilitation from a whiplash injury more difficult. If movement is not encouraged, muscle spasm can often persist, causing a ncreased compressive load on the discs and joints of the neck, potentially leading to chronic problems.
Vertebral subluxations in the neck and upper back are commonly found in those who experience car accidents. Therefore, at any stage of healing and recovery from whiplash-associated injuries, chiropractic adjustments can reduce pain and restore normal function.
Saturday, September 17, 2011
Hidden Problems in Car Accidents
When it comes to car accidents, paramedics are often the first health care professionals who attend to your needs. However, many accidents do not involve life-threatening injuries and many people think they are fine, when in fact they may still have serious problems. Some people encounter pain and tension right away. For others, the symptoms may get worse over time. Whether the impact occurs from the front or the rear, your neck is usually the most vulnerable area of your body in any motor vehicle accident. Car collisions involve rapid changes in acceleration and deceleration. Your body is held relatively still by a seat belt, whereas your head and neck are free to move.
This typically results in the neck moving very rapidly through an excessive range of motion, contributing to hyperflexion-hyperextension injuries that can affect soft tissues in the neck, as well as joint capsules and intervertebral discs. Whiplash is the name often associated with car accident neck injuries. Symptoms from whiplash may include any or all of the following: neck pain and inflammation, arm pain, numbness or tingling, headaches, nausea, and dizziness.
Depending upon the degree of injury, your recommended course of action will differ. To determine what you should do, first consult with your chiropractor as they specialize in problems related to the nerves, muscles, joints and connective tissues of the spine.
This typically results in the neck moving very rapidly through an excessive range of motion, contributing to hyperflexion-hyperextension injuries that can affect soft tissues in the neck, as well as joint capsules and intervertebral discs. Whiplash is the name often associated with car accident neck injuries. Symptoms from whiplash may include any or all of the following: neck pain and inflammation, arm pain, numbness or tingling, headaches, nausea, and dizziness.
Depending upon the degree of injury, your recommended course of action will differ. To determine what you should do, first consult with your chiropractor as they specialize in problems related to the nerves, muscles, joints and connective tissues of the spine.
Tuesday, September 13, 2011
Professional Athletes' Opinions on Chiropractic
Many professional athletes have gone on record, attributing their great performances to chiropractic care, which they usually have just before their competitions. This is what some of these athletes had to say about chiropractic:
“The team wasn’t just riders. It was mechanics, masseurs, chefs, soigneurs & doctors. But the most important man on the team may have been the chiropractor.” - Lance Armstrong (professional cyclist, world record 7- time Tour de France winner)
“Lifting weights and seeing a chiropractor on a regular basis has made me a better golfer. I’ve been going to chiropractors as long as I can remember. It's as important to my training as practicing my swing.” - Tiger Woods (professional golfer, world ranked #1 for a record 623 weeks)
“I did a lot of things to stay in the game, but regular visits to my chiropractor were among the most important.” - Jerry Rice (13-time ProBowl NFL football player, and SuperBowl XXIII MVP)
You don’t have to be a professional athlete to benefit from chiropractic care. But if chiropractic adjustments can help these elite athletes stay at the top of their game, imagine what it could do for people like you and me!
“The team wasn’t just riders. It was mechanics, masseurs, chefs, soigneurs & doctors. But the most important man on the team may have been the chiropractor.” - Lance Armstrong (professional cyclist, world record 7- time Tour de France winner)
“Lifting weights and seeing a chiropractor on a regular basis has made me a better golfer. I’ve been going to chiropractors as long as I can remember. It's as important to my training as practicing my swing.” - Tiger Woods (professional golfer, world ranked #1 for a record 623 weeks)
“I did a lot of things to stay in the game, but regular visits to my chiropractor were among the most important.” - Jerry Rice (13-time ProBowl NFL football player, and SuperBowl XXIII MVP)
You don’t have to be a professional athlete to benefit from chiropractic care. But if chiropractic adjustments can help these elite athletes stay at the top of their game, imagine what it could do for people like you and me!
Tuesday, August 30, 2011
Chiropractic in Sports
Athletes place a high physical demand on their bodies. They ask the body to work like a finely tuned, well-oiled machine. The rigorous training and competition schedules leave little time for injuries. Perhaps this is why almost every professional team in sports has a chiropractor looking after its athletes. As an example, 95% of NFL teams will employ chiropractors regularly to treat their players.
Chiropractic is a healing art that focuses its attention on the function of the spine, and the precious nerve tissue (the spinal cord) that is encased in it. When it is aligned properly, the spine’s hard bony shell protects the spinal cord from damage, while its 26 separate moving parts (the vertebrae) provide a perfect combination of stability and flexibility to allow for a myriad of functional movements. When even a single vertebra is out of place (a subluxation), the effects are not only painful, but can also result in diminished function of the nervous system, which is required to coordinate the rest of the musculoskeletal system. When the nervous system is even a little off target, the results can be quite dramatic.
If the subluxation is in an area that affects the function of the shoulder, the milliseconds difference in muscle-firing patterns can mean the difference, for a baseball pitcher, between a well-placed, high-speed strike and an off-target ball in the dirt. If the subluxation involves the lower back, and this athlete is a professional golfer, the difference in core stability can mean a loss of several yards off the tee, leaving a much more difficult approach shot to the green. And, if the subluxation affects the pelvis or legs of a world-class sprinter, this slight difference can be all it takes to turn a gold medal into a 5th-place finish.
Chiropractic is a healing art that focuses its attention on the function of the spine, and the precious nerve tissue (the spinal cord) that is encased in it. When it is aligned properly, the spine’s hard bony shell protects the spinal cord from damage, while its 26 separate moving parts (the vertebrae) provide a perfect combination of stability and flexibility to allow for a myriad of functional movements. When even a single vertebra is out of place (a subluxation), the effects are not only painful, but can also result in diminished function of the nervous system, which is required to coordinate the rest of the musculoskeletal system. When the nervous system is even a little off target, the results can be quite dramatic.
If the subluxation is in an area that affects the function of the shoulder, the milliseconds difference in muscle-firing patterns can mean the difference, for a baseball pitcher, between a well-placed, high-speed strike and an off-target ball in the dirt. If the subluxation involves the lower back, and this athlete is a professional golfer, the difference in core stability can mean a loss of several yards off the tee, leaving a much more difficult approach shot to the green. And, if the subluxation affects the pelvis or legs of a world-class sprinter, this slight difference can be all it takes to turn a gold medal into a 5th-place finish.
Tuesday, August 23, 2011
Getting the Most out of Exercise
When preparing for a workout routine, some light movements help to get the musculoskeletal system primed for an increased workload. Five to ten minutes of light calisthenics, followed by some stretching of the muscles to be used most in the workout, helps prevent injury.
As the temperature increases, our bodies tend to perspire more with exercise. Proper hydration keeps your circulatory system flowing so that every cell of your body receives the nutrients it requires. Signs of dehydration usually include a dry mouth or excessive thirst, but may also include nausea, headaches and fatigue. On average, you should consume about 2 liters of water per day, but this amount may need to be increased on the days that you are more physically active.
Every person and every situation is different. Even the experts do not always know how far you can go on any given day. Only you do. Your body will let you know when it has had enough. Rest when you need to. Stop to catch your breath and if something does not feel right, it probably is not. Listening to the body’s early warning signs can go a long way in reducing serious injury. Take note of what you were doing when that strange feeling came up, and tell your chiropractor. Little aches and pains are clues that something is wrong, and it is almost always easier to fix shortly after they first appear. Waiting too long before addressing an issue usually leads to other problems, as the body tries to compensate for injured or weak areas. Once you have multiple areas of pain and dysfunction, it is more difficult to treat, and it also becomes more difficult to diagnose the main problem.
As the temperature increases, our bodies tend to perspire more with exercise. Proper hydration keeps your circulatory system flowing so that every cell of your body receives the nutrients it requires. Signs of dehydration usually include a dry mouth or excessive thirst, but may also include nausea, headaches and fatigue. On average, you should consume about 2 liters of water per day, but this amount may need to be increased on the days that you are more physically active.
Every person and every situation is different. Even the experts do not always know how far you can go on any given day. Only you do. Your body will let you know when it has had enough. Rest when you need to. Stop to catch your breath and if something does not feel right, it probably is not. Listening to the body’s early warning signs can go a long way in reducing serious injury. Take note of what you were doing when that strange feeling came up, and tell your chiropractor. Little aches and pains are clues that something is wrong, and it is almost always easier to fix shortly after they first appear. Waiting too long before addressing an issue usually leads to other problems, as the body tries to compensate for injured or weak areas. Once you have multiple areas of pain and dysfunction, it is more difficult to treat, and it also becomes more difficult to diagnose the main problem.
Friday, August 19, 2011
Preparing an Exercise Routine
Exercise is one of the best things you can do to keep healthy. This is especially true for your muscles, bones and joints. However, any time you shift from a more sedentary lifestyle to one that is more physically demanding, there is a greater likelihood for strain on these tissues. Small imbalances, or slight weaknesses, can become exaggerated as you begin to place a greater workload on your body.
One of the keys to preventing those injuries is to get advice from an expert before you begin a new exercise program. Schedule a check-up with your chiropractor to see if everything is aligned and working properly. If your body starts off in better balance, you will reduce the risk of strains and sprains later.
Another good way to prevent injury is to increase the intensity of your exercise gradually. If you are planning to start a new exercise program, consider consulting with a personal trainer. A knowledgeable trainer can provide you with proper instruction and give you a detailed program that outlines how far and how fast you can safely go.
One of the keys to preventing those injuries is to get advice from an expert before you begin a new exercise program. Schedule a check-up with your chiropractor to see if everything is aligned and working properly. If your body starts off in better balance, you will reduce the risk of strains and sprains later.
Another good way to prevent injury is to increase the intensity of your exercise gradually. If you are planning to start a new exercise program, consider consulting with a personal trainer. A knowledgeable trainer can provide you with proper instruction and give you a detailed program that outlines how far and how fast you can safely go.
Tuesday, August 16, 2011
What Can Vitamin K Do For You?
Consuming an adequate amount of vitamin K is essential in helping prevent bone fractures. In a review of vitamin K studies that appeared in the Archives of Internal Medicine, researchers showed evidence that indicates hip fractures were reduced by 77% and vertebral fractures were reduced by 60% for people using vitamin K supplements. In a seven-year study on elderly men and women, participants who consumed the highest dietary amounts of vitamin K had a 65% lower risk of hip fracture than those who consumed lower amounts of the vitamin.
The scientific community is increasingly interested in vitamin K’s impact on some forms of cancer. In a study released last year, researchers at the Mayo Clinic in Minnesota discovered that people who consume higher dietary levels of vitamin K had a 45% lower risk of Non-Hodgkin lymphoma, a cancer of the lymphatic system involving tumors that develop in a specific type of white blood cell. The authors of the study believe vitamin K may block inflammatory cytokines, which are chemicals released from immune system cells and are involved in the growth of this type of cancer.
Vitamin K and diabetes is also on the radar among medical researchers. The Jean Mayer Human Nutrition Research Center conducted a study on insulin resistance – a condition that causes the body to stop using insulin properly (this problem often develops into diabetes). When researchers gave the test group multivitamins containing 500 micrograms of vitamin K, men in the group saw a slower progression of insulin resistance compared to the control group. As a reminder, spinach, broccoli, cabbage, lettuce, kale, citrus fruits, milk and eggs are good sources of this vitamin.
The scientific community is increasingly interested in vitamin K’s impact on some forms of cancer. In a study released last year, researchers at the Mayo Clinic in Minnesota discovered that people who consume higher dietary levels of vitamin K had a 45% lower risk of Non-Hodgkin lymphoma, a cancer of the lymphatic system involving tumors that develop in a specific type of white blood cell. The authors of the study believe vitamin K may block inflammatory cytokines, which are chemicals released from immune system cells and are involved in the growth of this type of cancer.
Vitamin K and diabetes is also on the radar among medical researchers. The Jean Mayer Human Nutrition Research Center conducted a study on insulin resistance – a condition that causes the body to stop using insulin properly (this problem often develops into diabetes). When researchers gave the test group multivitamins containing 500 micrograms of vitamin K, men in the group saw a slower progression of insulin resistance compared to the control group. As a reminder, spinach, broccoli, cabbage, lettuce, kale, citrus fruits, milk and eggs are good sources of this vitamin.
Friday, August 5, 2011
Obscure Vitamin K May Provide Big Health Benefits
More likely than not, you have not heard much about vitamin K. In fact, you may have never heard of it at all. It certainly does not have the high profile of other vitamins. But as more research has been devoted to this nutrient, vitamin K has become a rising star over the last five years.
Vitamin K plays an important role in both blood and bone health by assisting in blood clotting (coagulation). When a blood vessel is damaged, the blood forms clots to prevent blood loss and promote healing. Vitamin K helps develop proteins vital for proper blood clotting. It also assists the protein known as osteocalcin, which is crucial in promoting healthy bone growth, repairing bone fractures and helping prevent osteoporosis.
To get adequate amounts of vitamin K from your diet, you should choose spinach, broccoli, cabbage, lettuce, kale and citrus fruits. Milk and eggs are also a good source of this vitamin. Scientific study indicates that vitamin K is a hardy nutrient, which keeps most of its nutritional value even when heated. When you cook with oil, opt for canola, soybean or olive - all are rich in vitamin K.
Vitamin K plays an important role in both blood and bone health by assisting in blood clotting (coagulation). When a blood vessel is damaged, the blood forms clots to prevent blood loss and promote healing. Vitamin K helps develop proteins vital for proper blood clotting. It also assists the protein known as osteocalcin, which is crucial in promoting healthy bone growth, repairing bone fractures and helping prevent osteoporosis.
To get adequate amounts of vitamin K from your diet, you should choose spinach, broccoli, cabbage, lettuce, kale and citrus fruits. Milk and eggs are also a good source of this vitamin. Scientific study indicates that vitamin K is a hardy nutrient, which keeps most of its nutritional value even when heated. When you cook with oil, opt for canola, soybean or olive - all are rich in vitamin K.
Saturday, July 30, 2011
Blogs Returning Soon
I've taken a bit of a break from blogging recently but not to worry. Informational and hopefully fun blogs to return very soon.
CN
CN
Sunday, June 19, 2011
Chiropractic: The Right Care?
Approximately 80-85% of the population experience at least one episode of disabling back pain in their lives. Most of these people report disturbances in their daily lives for a week or longer, and the vast majority of back pain sufferers say their back pain is a recurring problem. Unfortunately most people go to their doctor to fix their problems, but most MDs can only provide explanations for your symptoms or provide medication to relieve inflammation or pain, only offering temporary relief.
The other option is for your MD to refer you to someone who specializes in the treatment of back pain such as an orthopedic surgeon, chiropractor, physiotherapist, massage therapsit, or acupuncturist. Chiropractic is listed consistently in scholarly publications as an effective tool for back pain. It has also been shown to be a relatively safe option for those seeking treatments with less side effects. When compared to other options, consultation with a chiropractor was found to be just as effective as one with an MD or DO while costing 20-40% less. Studies have also shown that among the most popular therapists to consult for back pain (family physician, chiropractor, physical therapist, and acupuncturist), chiropractors most often received the highest rating of satisfaction among all other professionals in the group.
From this, it is clear that chiropractic is the best choice for back pain. Overall chiropractic has shown to be more therapeutically effective, cost-effective, and satisfying to the patient.
The other option is for your MD to refer you to someone who specializes in the treatment of back pain such as an orthopedic surgeon, chiropractor, physiotherapist, massage therapsit, or acupuncturist. Chiropractic is listed consistently in scholarly publications as an effective tool for back pain. It has also been shown to be a relatively safe option for those seeking treatments with less side effects. When compared to other options, consultation with a chiropractor was found to be just as effective as one with an MD or DO while costing 20-40% less. Studies have also shown that among the most popular therapists to consult for back pain (family physician, chiropractor, physical therapist, and acupuncturist), chiropractors most often received the highest rating of satisfaction among all other professionals in the group.
From this, it is clear that chiropractic is the best choice for back pain. Overall chiropractic has shown to be more therapeutically effective, cost-effective, and satisfying to the patient.
Thursday, June 16, 2011
How to Avoid Lifting Injuries to Your Back
Bending at the waist is one of the greatest reasons for strain that affects the lower back, as opposed to bending your knees to reach for an object that is on the ground. In addition, any twisting of the torso while returning to an upright position creates the greatest risk for disc herniation.
To lift correctly:
1. Think ahead and plan the maneuver before you plan to lift anything awkward or heavy.
2. Lift mostly with the arms and legs. It is better to bend the knees than the back!
3. Keep the object close to your body. The stress and strain on your lower back increases significantly the further the object is away from your core.
4. Assess the weight of the object. If an object looks too heavy to lift, it probably is.
5. Keep your nose between your toes. If your nose stays between your toes, then your spine will not experience any twisting/shear loads and will reduce the risk of disc injuries.
To lift correctly:
1. Think ahead and plan the maneuver before you plan to lift anything awkward or heavy.
2. Lift mostly with the arms and legs. It is better to bend the knees than the back!
3. Keep the object close to your body. The stress and strain on your lower back increases significantly the further the object is away from your core.
4. Assess the weight of the object. If an object looks too heavy to lift, it probably is.
5. Keep your nose between your toes. If your nose stays between your toes, then your spine will not experience any twisting/shear loads and will reduce the risk of disc injuries.
Saturday, February 26, 2011
Activator Chiropractic Adjustment Demonstration
This is the second part of the presentation I did for a local business group. Here I show what an Activator adjustment is really like. Most people think of a chiropractic adjustment as involving popping and cracking of the spine. We don't need to do that when we use an Activator instrument. It moves the bone using a very fast force and no cracking is needed.
Friday, February 25, 2011
Exercise for Heart Health
As you might suspect, exercise is good for your heart, particularly aerobic. This forces your heart to pump more blood, which then transports more oxygen and nutrients throughout the body. Exercise also reduces cholesterol and lowers high blood pressure.
The good news is even moderate amounts of exercise can bring great benefits to your heart. The American Heart Association reports that women who walk at least two hours a week at any pace had a 30% lower risk of stroke.
Walking is also a safe exercise for most people, but check with your chiropractor before starting an exercise regime. After you begin regular walking, you may want to consider adding some interval training - increasing your exercise intensity for short bursts. You might intensify your walking speed for 15 to 20 seconds before returning to a more reasonable rate. Interval training can deliver cardio benefits of longer, steady pace exercise but in less time. Check with me to see if interval training is appropriate for you.
The good news is even moderate amounts of exercise can bring great benefits to your heart. The American Heart Association reports that women who walk at least two hours a week at any pace had a 30% lower risk of stroke.
Walking is also a safe exercise for most people, but check with your chiropractor before starting an exercise regime. After you begin regular walking, you may want to consider adding some interval training - increasing your exercise intensity for short bursts. You might intensify your walking speed for 15 to 20 seconds before returning to a more reasonable rate. Interval training can deliver cardio benefits of longer, steady pace exercise but in less time. Check with me to see if interval training is appropriate for you.
Thursday, February 24, 2011
What is Chiropractic?
This is a brief explanation of Chiropractic that I recently gave to a business group.
Monday, February 21, 2011
Supplements for Heart Health
Following our theme of heart related topics for February, here is some info on supplement for your heart.
While it is always ideal to get as much of your nutrients through food as possible, you will find situations where you may need to boost your intake of vitamins, minerals, and similar nutritional substances with supplements.
Fish Oil
As mentioned earlier, omega 3 fatty acids found in many species of fish provide exceptional benefits for keeping your heart pumping strong. But there are several reasons why you might want to use fish oil supplements as well, including dislike of seafood and availability of fresh fish. Some people report indigestion when using fish oil supplements. You can help limit these problems by freezing the fish oil or consuming it right before a meal.
Coenzyme Q10
This natural compound is found in many body tissues. As well as being a potent antioxidant, coenzyme Q10 is important for maintaining a healthy heart rhythm, blocking blood clot development, and assisting cellular energy production. It is primarily found in organ meats, which are not widely consumed in North America.
As you age, your natural supply of coenzyme Q10 decreases. Some medications also rob your body of this substance, especially cholesterol-lowering stating drugs. Although generally considered safe, coenzyme Q10 may interfere with some blood thinning medications. Discuss with a qualified healthcare professional before using supplements.
Magnesium
For heart health, magnesium is important for reducing the risk of cardiac arrhythmias and decreasing the negative impact of stress on cardiovascular function. Magnesium deficiency can boost the risk of hypertension and sudden cardiac death.
A lot of seniors are deficient in magnesium due to food absorption problems and medications, which deplete this mineral. Magnesium supplements may be especially beneficial for people in this age group.
While it is always ideal to get as much of your nutrients through food as possible, you will find situations where you may need to boost your intake of vitamins, minerals, and similar nutritional substances with supplements.
Fish Oil
As mentioned earlier, omega 3 fatty acids found in many species of fish provide exceptional benefits for keeping your heart pumping strong. But there are several reasons why you might want to use fish oil supplements as well, including dislike of seafood and availability of fresh fish. Some people report indigestion when using fish oil supplements. You can help limit these problems by freezing the fish oil or consuming it right before a meal.
Coenzyme Q10
This natural compound is found in many body tissues. As well as being a potent antioxidant, coenzyme Q10 is important for maintaining a healthy heart rhythm, blocking blood clot development, and assisting cellular energy production. It is primarily found in organ meats, which are not widely consumed in North America.
As you age, your natural supply of coenzyme Q10 decreases. Some medications also rob your body of this substance, especially cholesterol-lowering stating drugs. Although generally considered safe, coenzyme Q10 may interfere with some blood thinning medications. Discuss with a qualified healthcare professional before using supplements.
Magnesium
For heart health, magnesium is important for reducing the risk of cardiac arrhythmias and decreasing the negative impact of stress on cardiovascular function. Magnesium deficiency can boost the risk of hypertension and sudden cardiac death.
A lot of seniors are deficient in magnesium due to food absorption problems and medications, which deplete this mineral. Magnesium supplements may be especially beneficial for people in this age group.
Thursday, February 17, 2011
Heart Healthy Food
Since this is the month for heart related stuff, here are some tips on heart healthy foods.
Health experts recommend fish because it is an excellent source of omega 3 fatty acids. These fats offer profound health benefits. A diet high in omega 3 acids helps stop arteries from getting clogged, reduces cholesterol levels, and soothes inflammation. The fish that are the best sources of omega 3 are sardines, salmon, halibut, mackerel, herring, rainbow trout, and tuna.
The omega 3 fatty acids you hear the most about are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Two servings of fish deliver about 500 milligrams of EPA and DHA. If you are concerned about mercury and other toxins often found in fish, you may want to balance your dietary intake with fish oil supplements.
Don't care for the taste of fish? You can still find plenty of other choices served up by Mother Nature. Many of the recommended foods include fruit, vegetables, legumes, and nuts.
Inflammation is a key component in heart disease. Along with fish, anti-inflammatory foods include berries, kale, spinach, and broccoli. Research conducted by the American College of Cardiology found that a diet rich in these plant-based foods slashes inflammation, cuts triglycerides, and keeps blood sugar levels balanced.
To meet your protein requirements, opt for soybeans, kidney beans and nuts. According to a physicians' health study published in the Archives of Internal Medicine, men who consumed nuts at least twice weekly lowered their risk of sudden cardiac death and coronary heart disease death. Another study on nuts and cardiovascular health also revealed benefits for women, stating that a plentiful diet of nuts lowers the risk of coronary artery disease for post-menopausal women.
Health experts recommend fish because it is an excellent source of omega 3 fatty acids. These fats offer profound health benefits. A diet high in omega 3 acids helps stop arteries from getting clogged, reduces cholesterol levels, and soothes inflammation. The fish that are the best sources of omega 3 are sardines, salmon, halibut, mackerel, herring, rainbow trout, and tuna.
The omega 3 fatty acids you hear the most about are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Two servings of fish deliver about 500 milligrams of EPA and DHA. If you are concerned about mercury and other toxins often found in fish, you may want to balance your dietary intake with fish oil supplements.
Don't care for the taste of fish? You can still find plenty of other choices served up by Mother Nature. Many of the recommended foods include fruit, vegetables, legumes, and nuts.
Inflammation is a key component in heart disease. Along with fish, anti-inflammatory foods include berries, kale, spinach, and broccoli. Research conducted by the American College of Cardiology found that a diet rich in these plant-based foods slashes inflammation, cuts triglycerides, and keeps blood sugar levels balanced.
To meet your protein requirements, opt for soybeans, kidney beans and nuts. According to a physicians' health study published in the Archives of Internal Medicine, men who consumed nuts at least twice weekly lowered their risk of sudden cardiac death and coronary heart disease death. Another study on nuts and cardiovascular health also revealed benefits for women, stating that a plentiful diet of nuts lowers the risk of coronary artery disease for post-menopausal women.
Monday, January 17, 2011
B Vitamins
I don't often discuss supplements in my blogs because it can be taken as promo for the latest "miracle pill." There is no miracle pill, let's be very clear about that. However, there are many excellent supplements that can make a huge difference in a person's health. This is mostly an individual consideration that is best made in direct consultation with a chiropractor, naturopath, or other provider with solid nutritional training. Most medical doctors do not fall into this category as they receive very little nutritional education in medical school unless they have sought it out for themselves.
With all that said, the B-vitamins are important for nearly everyone to be sure they are getting adequate amounts. As always, my recommendation is to eat a very healthy, well-balanced diet (guided by food sensitivities that you may have) that includes meat, dairy products, and lots of fruits and vegetables. As it turns out those are the best sources of B-vitamins. Meat and dairy are the best sources but they are also found in smaller amounts in green vegetables, potatoes, beans, nuts, bananas, and citrus fruits.
Currently we have a weekly newsletter that has a lot more information about the specific benefits of each B-vitamin. If you would like a copy ask for one when you visit or call us at 425-867-1119 and we will mail one to you.
With all that said, the B-vitamins are important for nearly everyone to be sure they are getting adequate amounts. As always, my recommendation is to eat a very healthy, well-balanced diet (guided by food sensitivities that you may have) that includes meat, dairy products, and lots of fruits and vegetables. As it turns out those are the best sources of B-vitamins. Meat and dairy are the best sources but they are also found in smaller amounts in green vegetables, potatoes, beans, nuts, bananas, and citrus fruits.
Currently we have a weekly newsletter that has a lot more information about the specific benefits of each B-vitamin. If you would like a copy ask for one when you visit or call us at 425-867-1119 and we will mail one to you.
Sunday, January 9, 2011
Sleep and Chiropractic
As you might expect we have a lot of patients from Microsoft, AT&T, T-Mobile, Nintendo and others all around Redmond. One thing may of these patient have in common is difficulty in getting enough sleep. Of course, most often this comes from the demands of the job and not allowing enough time to sleep.
However, I encourge them, (and you) to make an effort to improve their sleep. Being sleep deprived lowers your immunity and impairs cognitive function among other things. This may ultimately make you miss work or be less effective at work.
If a person has difficulty sleeping, I recommend two things which end up helping most people. Chiropractic adjustments help the body be more relaxed and less tense. They also help with pain if that is part of the problem in your sleep. The other thing is melatonin. Taken at night it can support your natural sleep cycles.
So in the New Year, resolve to get even just 30-60 minutes of extra sleep over what you do now. It can make all the difference.
However, I encourge them, (and you) to make an effort to improve their sleep. Being sleep deprived lowers your immunity and impairs cognitive function among other things. This may ultimately make you miss work or be less effective at work.
If a person has difficulty sleeping, I recommend two things which end up helping most people. Chiropractic adjustments help the body be more relaxed and less tense. They also help with pain if that is part of the problem in your sleep. The other thing is melatonin. Taken at night it can support your natural sleep cycles.
So in the New Year, resolve to get even just 30-60 minutes of extra sleep over what you do now. It can make all the difference.
Monday, January 3, 2011
5 Steps to Creating a Successful Exercise Program
Today is the big day at gyms all across America. People have made their New Year's resolutions about getting back in shape or loosing a few pounds. They are determined to start the year off right but there is more to it than just showing up at the gym and paying your money. Of course both of those things are required but here's few more things to consider that might help you achieve your exercise objectives.
Set a specific goal. Clearly define what you want to accomplish and by when. For example, I want to be able to press X pounds by April 1. I want to loose 10 pounds and two inches from my waist by March 1. The more clear the goal, the better the chance that it will be achieved. The date gives it a sense of urgency and allows you check points toward the result.
Be realistic. Like the goals above, those are things that can be done but that are not too easy. The goal needs to be big enough to be exciting but not so big that you could potentially hurt yourseft in the process. You may also want to get an appointment to see me and describe what you want to do. We can work out a good gradient so that you will achieve your goals safely.
Create a plan. Keep the end in mind and figure out what you will need to get there. Do you have a gym membership or home exercise equipment? Do you have the clothes and shoes that you might need? Have you carved out time in your schedule for at least 2-3 workouts per week? Do you have that appointment with us?
Establish a support system. Get a workout partner or an accountability partner. Ask us to help in this regard. Tell a friend your goal. Write down your goals and post them where you will see them every day.
Monitor your progress and celebrate when you reach a goal. Setting some mid-point goals can be helpful to remind you to celebrate not only the success but the process! Make it fun and interesting adn you will greatly improve your chances of a successful program. Happy New Year!
Set a specific goal. Clearly define what you want to accomplish and by when. For example, I want to be able to press X pounds by April 1. I want to loose 10 pounds and two inches from my waist by March 1. The more clear the goal, the better the chance that it will be achieved. The date gives it a sense of urgency and allows you check points toward the result.
Be realistic. Like the goals above, those are things that can be done but that are not too easy. The goal needs to be big enough to be exciting but not so big that you could potentially hurt yourseft in the process. You may also want to get an appointment to see me and describe what you want to do. We can work out a good gradient so that you will achieve your goals safely.
Create a plan. Keep the end in mind and figure out what you will need to get there. Do you have a gym membership or home exercise equipment? Do you have the clothes and shoes that you might need? Have you carved out time in your schedule for at least 2-3 workouts per week? Do you have that appointment with us?
Establish a support system. Get a workout partner or an accountability partner. Ask us to help in this regard. Tell a friend your goal. Write down your goals and post them where you will see them every day.
Monitor your progress and celebrate when you reach a goal. Setting some mid-point goals can be helpful to remind you to celebrate not only the success but the process! Make it fun and interesting adn you will greatly improve your chances of a successful program. Happy New Year!
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