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Gibsons Chiropractic Blog

December 22, 2011

To Your Health Newsletter 12-22-2011

By Dr. Stacey

Postural issues are a big contributor to many different aches and pains and injuries to our bodies. Injuries related to poor posture tend to be overuse injuries, which build up over a period of time. Muscle imbalances and joint dysfunctions associated with poor posture can create areas of too much motion in certain spinal segments causing instability. These areas may then wear out prematurely, while other areas may have too little motion in the spine causing range of motion/mobility dysfunctions; anytime you have a right side – left side imbalance, it is called an asymmetry. If you have an asymmetry in your muscles, you are more susceptible to injury.

Some simple ways to begin to improve your posture include becoming aware of the things that you are doing, even the things that you don’t even know you are doing that are contributing (harming) to your posture. Think of staying in a “tall spine” posture while sitting, standing, during exercise and also taking frequent breaks from sitting and use the Brugger’s postural relief position as one of your style of breaks.

There are also some simple exercises you can do to help you get started on improving your overall posture. Here are a few:

  • Engage in daily use of the foam rollto provide self-myofascial release and self massage. Spend 3-5 minutes rolling out the thoracic spine and shoulders.
  • Perform Chair Decompression: Sit in an upright chair with your arms behind you, slightly bent, hands on the seat of the back of the chair. Push downward, straightening the arms and leaving the buttocks in the chair, unloading the trunk and spine. Keep the arms externally rotated; this moves the upper body into something similar to Brugger’s.
  • Perform Brugger’s relief position: Sit at the edge of a chair; Put your knees apart (wide) and your feet under the knees: Arch your back; Rotate your arms outward so your palms face forward; Separate your fingers and point your thumb backward; Tuck in your chin; Hold this position while taking a deep breath in though your abdomen. Hold the position for 5 seconds, release for 3 seconds, Repeat 3-5 times.
  • Perform Cobra: Laying face down on the floor-in prone position, have arms beside your hips. Activate the core by drawing in your navel towards spine and squeezing the glutes. With your core and glutes activated, lift the chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling. Note: hold for 2-3 seconds. Repeat 5 times.

For more useful tips, talk to your chiropractor about other ways you can improve your posture and avoid injuries.

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Concussions are getting much-needed attention in the press, especially given the short- and long-term cognitive loss, early-onset dementia, physical disability and even death resulting from traumatic brain injury. Read about the facts of this type of injury from the experts.

 

When sludging through the daily grind at work, keep in mind that in the long-term the number of hours you spend on the job could impact your health, especially your heart. Read what recent research has to say about the impact that long hours of work has on one of your most vital organs.

 

Every day millions of people drink coffee for an energy jolt that will help them get through the day. Coffee has become one of the most popular beverages of choice, but can it be good for your health? Read what recent research has to say about drinking a cup of joe a day and your health.

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Everyone knows that fructose is the sugar found in fruit. If it’s found in fruit it must be safe, right? Wrong. Let’s take a look at the impact of fructose on your body when consumed in large quantities.

 

As women age, a common problem they face is thinning of the bones – also called osteoporosis. Learn how to prevent fracture risk and bone loss through diet and supplements.

Source: www.toyourhealth.com

June 15, 2011

How to Maximize Calcium Intake

By Dr. Stacey
By carolyn_r on Jun 14, 2011 10:00 AM in Tips & Updates

By Carolyn Richardson

Calcium is the most abundant mineral in the human body.  While 1% of the body’s calcium supports critical metabolic functions like muscle function, nerve transmission and the secretion of hormones and enzymes, the other 99% is stored in the bones and teeth. 

While many of us try to eat more high-calcium foods and take calcium supplements, the fact is that only 30% of the calcium we consume is absorbed into the body.  There are a number of factors that affect just how well your body uses calcium and knowing these interactions will help you to benefit from your calcium intake.
 
Foods that Reduce Absorption

Dietary calcium from eating dairy products and taking supplements may meet the recommended daily allowances set forth by the Institute of Medicine of the National Academies, however there are factors that negatively affect how the approximate 1000 to 1300 mg a day needed for most adults stays in the body.  For example, phytic acid and oxalic acid can bind to calcium and be excreted through the intestinal tract.  Phytic acid is found in whole grains, nuts, and legumes, while oxalic acid is found in healthy staples such as spinach, celery, pecans, tea and beets.  Another set of healthy foods that may negatively affect calcium absorption are those high in fiber and protein.  And according to the Massachusetts Institute of Technology(MIT), “Alcohol, phosphates(found in soft drinks and meats), sugar, and… high levels of sodium may also be linked to calcium excretion.”  
 
Enhancing Calcium Absorption
 
In addition to dairy products such as cheese, milk, and yogurt, good food sources of calcium are kelp, carob flour, kale, chinese cabbage, broccoli, rhubarb, watercress, parsley, blackcurrants, and globe artichoke.  Many cereals and fruit juices are fortified with calcium, which you may also notice is fortified with Vitamin D, with good reason.  Vitamin D increases the absorption of Calcium from the gastrointestinal tract.  You may also find many calcium supplements also have Vitamin D, this will help the body absorb more calcium than it would had Vitamin D not been present.  Another way to enhance calcium absorption is by taking supplements throughout the day.  Not only is calcium absorption highest in doses less than 500 mg, but according to Washington University researchers, calcium taken at bedtime could help stave off bone loss that occurs at night.

Interactions to Avoid

Calcium interacts with many over-the-counter drugs and minerals, so take heed to the following when eating or taking calcium supplements.  If you take any prescription or over-the-counter medicines regularly, ask your doctor if it’s safe to use calcium supplements. Calcium can interact with drugs for heart disease, diabetes, epilepsy, and other conditions. Also, avoid taking a calcium supplement with an iron-containing foods or supplements.  You may find that many multivitamins that include a high dosage of iron, have smaller amounts of calcium.  The reason is because calcium inhibits iron absorption, so be sure to wait two hours between taking a calcium supplement and iron supplement.  Some specific drug interactions that impact utilization of calcium include anti-inflammatory drugs known as corticosteroids.  Used to treat asthma, and rheumatoid arthritis, these drugs reduce the body’s ability to activate vitamin D, and thus decrease calcium absorption.  Antibiotics also seem to decrease calcium absorption. Lastly, watch out for aluminum.  According to MIT, “aluminum (foods cooked in aluminum cookware including the use of acidic foods with the cookware), aluminum foil, [and] antacids containing aluminum…” inhibit calcium absorption. 
 
Calcium Supplements

Because calcium is so important to bone health and avoiding osteoporosis late in life, it’s important to consider taking calcium supplements if your diet is not adequate.  According to the Office of Dietary Supplements of the National Institutes of Health, the Tolerable Upper Limit (UL) for calcium for children and adults ages 1 year and older is 2,500 mg/day.  Yet, even at normal levels, calcium supplements may cause gas, bloating and constipation.  When looking for calcium supplements, keep in mind that calcium carbonate is the most cost-effective source of calcium.  Consider also that calcium dissolution varies from 33% to 75%, that is to say, some supplements may break down more readily in the intestinal tract than others.  Lastly, watch for the elemental calcium per tablet not per serving. Sometimes labels can be confusing.  Remember to track your calcium intake by checking your nutritional analysis daily after logging your food and supplements.  By comparing your calcium intake daily over a week’s period, you should be able to determine if you are getting enough or may need to increase your intake of calcium.
 
For more information, visit the Calcium Dietary Supplement Fact Sheet.
 

Your thoughts…
 
How do you get your daily dose of calcium? 

August 29, 2010

Elderly Women with ‘Dowager’s Hump’ May Be At Higher Risk of Earlier Death

By Dr. Stacey

Elderly Women with ‘Dowager’s Hump’ May Be At Higher Risk of Earlier Death

26 May 2009  

Hyperkyphosis, or “dowager’s hump” the exaggerated forward curvature of the upper spine seen commonly in elderly women may predict earlier death in women whether or not they have vertebral osteoporosis, UCLA researchers have found.

In a study published in the May 19 issue of Annals of Internal Medicine, researchers found that older white women with both vertebral fractures and the increased spinal curvature that results in the bent-over posture characteristic of hyperkyphosis had an elevated risk for earlier death. The finding was independent of other factors that included age and underlying spinal osteoporosis.

Women who had only hyperkyphosis, without vertebral fractures, did not show an increased risk for premature death.

Hyperkyphosis can be caused by a number of factors besides osteoporosis, including habitual poor posture and degenerative diseases of the muscles and intervertebral discs.

“Just being bent forward may be an important clinical finding that should serve as a trigger to seek medical evaluation for possible spinal osteoporosis, as vertebral fractures more often than not are a silent disease,” said Dr. Deborah Kado, an associate professor of orthopedic surgery and medicine at the David Geffen School of Medicine at UCLA and the study’s primary investigator. “We demonstrated that having this age-related postural change is not a good thing. It could mean you’re likely to die sooner.”

For the study, the researchers reviewed data on 610 women, age 67 to 93, from a cohort of 9,704 participants in the Study of Osteoporotic Fractures. The participants were recruited between 1986 and 1988 in Baltimore, Md.; Minneapolis, Minn.; Portland, Ore.; and Pennsylvania’s Monongahela Valley. Researchers measured spinal curvature with a flexicurve and assessed vertebral fractures from spinal radiographs; they assessed mortality based on follow-ups averaging 13.5 years.

Adjusting for age, as well as osteoporosis-related factors such as low bone density, moderate and severe vertebral fractures, and the number of prevalent vertebral fractures, the researchers found that women with previous vertebral fractures and increasing degrees of spinal curvature were at increased mortality risk from the spinal condition, regardless of age, smoking, spinal bone-mineral density, or the number and severity of their spinal fractures.

These study findings provide evidence that it is not just vertebral fracture alone but the associated increased spinal curvature that may be most predictive of adverse health outcomes. Other studies linking hyperkyphosis to poor health, such as impaired physical function, increased fall risk, fractures and mortality, have been unable to exclude the possibility that vertebral fractures alone were the underlying explanation for the findings.

The researchers note several caveats. This study focused on women, though hyperkyphosis also affects men; measurements for vertebral fractures were based only on height ratios, which could lead to misclassification of other causes of height ratio decreases, such as Scheuermann disease; and the timing of the assessments could have affected the results, though it’s unlikely to have made much difference.

However, this study demonstrates a possible association between hyperkyphosis and increased risk for earlier death independent of the number and severity of vertebral fractures or osteoporosis in older women, the researchers write.

“These results add to the growing literature that suggests that hyperkyphosis is a clinically important finding. Because it is readily observed and is associated with ill health in older persons, hyperkyphosis should be recognized as a geriatric syndrome a ‘multifactorial health condition that occurs when the accumulated effect of impairments in multiple systems renders a person vulnerable to situational challenges.’”

Study co-authors include Arun S. Karlamangla of UCLA; Li-Yung Lui and Steven R. Cummings of the California Pacific Medical Center Research Institute; and Kristine E. Ensrud and Howard A. Fink of the University of Minnesota.

The National Institute of Arthritis and Musculoskeletal and Skin Diseases and the National Institute on Aging funded this study.

The UCLA Department of Orthopaedic Surgery provides consultation and treatment for disorders of the musculoskeletal system. Department faculty members provide comprehensive services for such specialties as joint replacement and reconstructive surgery, microvascular surgery, sports medicine, arthroscopy, foot and ankle surgery, hand surgery, pediatric orthopedics, spinal diseases, orthopedic trauma, orthopedic oncology, and metabolic bone disease. In 1998, UCLA and Los Angeles Orthopaedic Hospital formed a strategic alliance through which Orthopaedic Hospital was integrated with UCLA in the replacement facility for Santa Monica UCLA Medical Center and Orthopaedic Hospital.

Source: University of California, Los Angeles (UCLA)

Article URL: http://www.medicalnewstoday.com/articles/151328.php

Main News Category: Bones / Orthopaedics

Also Appears In:  Seniors / Aging, Women’s Health / Gynecology

Quoted from Maximized Living newsletter: http://maximizedliving.com/Home.aspx, posted to Gibsons Chiropractic on 08-28-2010