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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.

Horizontal Rule

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.

Horizontal Rule

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

Filed under: Bones,Chemicals,Exercise,Inflammation,Joint Care,Nutrition,Osteoporosis,Pain,Posture,Spine,Stress,Stretches — Tags: , , , , , ,

October 14, 2011

To Your Health Newsletter 10-15-2011

By Dr. Stacey

[Source: www.toyourhealth.com]

Is Fast Food Getting Any Better?

TYH image Back on April 27, 2010, the Santa Clara County (California) Board of Supervisors approved an ordinance banning the use of toys to encourage children to eat unhealthy meals offered by restaurants. This was the first move by a government body to try to address the obesity epidemic that is plaguing America’s children. Then on Nov. 2, 2010, the San Francisco Board of Supervisors voted 8-3 to require that kids’ meals meet certain nutritional standards before they can be sold with toys. This law sets the bar for healthy children’s meals as those “that have less than 600 calories, contain fruits and vegetables, and include beverages without excessive fat or sugar.”

A year later and apparently feeling the pressure from these and other government regulations, the McDonald’s organization is beginning to make concessions. It recently announced its “Commitments to Offer Improved Nutrition Choices.” This announcement included the decision to do the following:

  • By March 2012: provide apples in every Happy Meal (with a smaller serving of French fries)
  • By 2015: “reduce sodium an average of 15 percent overall across its national menu of food choices”
  • By 2020: “reduce added sugars, saturated fat and calories through varied portion sizes, reformulations and innovations.”
    “[Increase] customers’ and employees’ access to nutrition information.”

A review of the current McDonald’s kids’ meals menu reveals that of the current 24 meal combinations offered, five still exceed 600 calories; specifically some of the meals with cheeseburgers and a hamburger, fries and low-fat chocolate-milk meal. The nutritional information for the new menu that includes meals with apples and fewer fries is not out yet. But the company seems to be moving in the right direction. One source suggests that the new Happy Meals will have 6 fewer grams of fat and between 110 and 120 fewer calories.

It’s no secret what a healthy meal should include. The high sugar content, lack of whole grains and lack of meaningful vegetables in most kids’ meals are still at issue. As a food source for millions of children, McDonald’s cannot ignore its responsibility to offer healthier meals to children, regardless of what children will eat or parents will buy.

If you or someone you know is overweight, don’t be afraid to ask your doctor for help. They can outline a plan for losing the weight that includes sensible nutrition, regular exercise and regular chiropractic adjustments. Your doctor can also provide information on what your family should – and shouldn’t – be eating to maintain a healthy weight and a healthy lifestyle.

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Keep Fit With Circuit Training

TYH image Circuit training is doing a number of exercises back to back (short exercise bursts with intensity) including a short recovery or break between exercises. This type of exercise is known for numerous health benefits including helping you achieve your fitness goals faster. You can add in cardio exercise including running in place, jumping rope, or using equipment such as a treadmill, elliptical or stair-stepper. It’s a great technique to focus on strength and cardiovascular training to sculpt your own body. You can experiment with a large variety of exercises and equipment at whatever intensity you choose. You compete only with yourself, and you don’t have to be in sync with others. Use these 10 examples to jumpstart your new workout routine.

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The Wonderful World of Yoga

TYH image Originated in ancient India, the practice of yoga helps many achieve spiritual insight and peace from their hectic lives by challenging the body to go beyond its current limitations through a series of poses. Over the years, yoga has evolved to include many different variations, providing a wide range of mental and physical benefits. Regardless of the type of yoga style you choose, expect any yoga class to provide a serious mind/body workout well worth your time. Here are 3 types of yoga classes you can try.

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[PS. my favourite style of yoga is Iyengar - slower, deeper stretches, more emphasis on posture and alignment - perfect for a chiropractor!]

Filed under: Exercise,Fitness,Nutrition,Posture,Stretches — Tags: , , , , , , ,

May 13, 2011

To Your Health Newsletter 05-12-2011

By Dr. Stacey

Maximize Metabolism With a Healthy Thyroid

So, how much do you know about the thyroid gland? Some people have never even heard of it. Thyroid health should definitely be on your radar because its primary function is to release hormones that control your metabolic rate. In other words, a healthy thyroid helps your body utilize energy quickly for cellular activities. And that’s what keeps your body – right down to the individual cells – in motion, using energy efficiently throughout the day (and night) to function properly and stay in good health.

The Basics

The thyroid is a butterfly-shaped gland located in the front part of the neck, just below the voice box (larynx). Thyroid activity is stimulated by the pituitary gland, which secretes thyroid stimulating hormone (TSH) to signal the production of thyroxine in the thyroid. There are two main thyroid hormones consisting of two aromatic rings of tyrosine linked together with the addition of iodine at select places: T3 (triiodothyronine) and T4 (tetraiodothyronine). When these hormones are insufficiently produced due to thyroid dysfunction, a condition known as hypothyroidism can occur.

When assessing for thyroid function, many doctors will first test TSH levels. As discussed, elevated TSH can be indicative of primary hypothyroidism. Most resources cite 0.4-4.0 mlU/L as normal range. However, many patients express symptoms of hypothyroidism with TSH higher than 2.5 mlU/L. This diagnosis is often referred to as subclinical hypothyroidism. Even in these less severe cases, hypothyroidism can cause many classic symptoms including weight gain, sensitivity to cold, constipation, menstrual problems, fatigue, edema, and dry skin, hair, and nails. Depression is also common in these patients, and many report forgetfulness and difficulty concentrating.

Nutritional Factors

When analyzing thyroid function, three nutrients of concern are iodine, selenium, and the amino acid tyrosine. Remember, thyroxine is synthesized from tyrosine bound to iodine molecules. Selenium acts as a co-factor for enzymes known as deiodinases. These enzymes are the catalysts in the reactions involved in thyroid production and conversion. Patients concerned with thyroid health should work with their doctor to carefully monitor their intake of all three of these essential nutrients.

The most common example of nutrient deficiency causing thyroid disease is iodine deficiency. Prior to the introduction of iodized salt in the 1920s, iodine deficiency was common in the Great Lakes and Appalachian regions of the United States. This region was referred to as the “Goiter Belt” at that time due to the characteristic enlarged thyroid (goiter) seen in people with iodine deficiency.

It is estimated that nearly 40 percent of the world’s population is at risk for iodine deficiency, and outside of the United States, this remains the leading cause of impaired thyroid activity and mental retardation. Even here in the U.S., despite the prevalent use of iodized salt in our food supply, undiagnosed iodine deficiency remains a cause of hypothyroidism. While the first National Health and Nutrition Examination Survey (NHANES I), conducted from 1971-1974, found that 2.6 percent of U.S. citizens suffered from iodine deficiency, NHANES III [conducted from 1988-1994] saw that percentage rise considerably, up to 11.7 percent suffering from deficiency.

If you find yourself expressing symptoms of low thyroid activity, talk to your doctor, who may run tests to check your TSH and T3/T4 levels. And keep in mind that while less common than hypothyroidism, you can also experience hyperthyroidism: an overactive thyroid that releases too much hormones instead of too little. Symptoms of hyperthyroidism can include weight loss, increased appetite, nervousness, restlessness, weakness, itching, nausea and vomiting, among other unpleasantries. Talk to your doctor about thyroid health and learn more about how to keep your body in motion.

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Perfect Your Posture, Improve Your Health

Ever try balancing a book on your head (for more than a second)? To do it, you need more than just patience; you need ideal posture.

One hundred and thirty thousand years ago, when residents of the planet possessed complete Neanderthalic characteristics, posture wasn’t really that high on the list of health priorities, to say the least At the time, we assume finding food, surviving the seasons and avoiding death by all manner of creatures were considerably more important. But this is 2011 and we can stand upright, walk upright and consider our health a precious asset. And yet, like the Neanderthals, our apparent disinterest in good posture remains.

Why is good posture so important? It’s pretty simple. When the spine is properly aligned with its natural curvature and the entire body – from the ears to the shoulders to the hips, knees and down to the ankles and feet – is in balance, we maximize spine health and avoid poor posture-related pain and dysfunction. Ideal posture creates ideal balance; it also optimizes breathing and circulation. And shouldn’t we all want to achieve that?

May is National Correct Posture Month, so we thought it was high time to get you out of your slumped, bent-back, round-shoulders position that is likely all too common if you work at a computer, spend considerable time texting or checking e-mail on your cell phone (who doesn’t these days?), or engage in any of the countless activities that put your back, neck and spine at risk courtesy of poor posture. It’s time to stand tall, walk tall and improve your spinal health, all at the same time!

For tips on the best ways to perfect your posture, look no further than Straighten Up America, a health promotion initiative developed in 2005 with an admirable vision: to educate the public about the importance of good posture and spinal health, to the point that “every American will take two or three minutes every day to care for their spinal health, just as they care for their dental health.” Straighten Up, which partners in promoting the nation’s health with the President’s Council on Physical Fitness and Sports, is designed to get children and adults up and moving while they improve their posture and spinal health. The Straighten Up program also includes healthy lifestyle recommendations congruent with the goals and objectives of Healthy People 2010, America on the Move, Steps to a Healthier US and the 5 A Day programs.

One of the earliest tests of this program proved quite encouraging: After five weeks of daily practice of “Straighten Up” exercises, more than 80 percent of participants reported improved posture; just under 80 percent said they had strengthened their core muscles; and 80 percent reported that after performing the exercises, they now sat and stood more upright, and their backs felt more comfortable in that position.

Are you and your family ready to perfect your posture? To download the complete list of Straighten Up exercises and for more information, visit www.straightenupamerica.org.

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A Little Fat Can Go a Long Way

Let’s face it: Too many of us eat too much fat, and when we do, it’s usually the bad kind, not the good. What are good fats? We’re talking monounsaturated or polyunsaturated fats and omega-3 fatty acids, and research demonstrates moderate consumption of these fats confer a number of health benefits. Yes, a little fat can go a long, long way, for better or worse; let’s learn more about the healthy variety and why they’re so important for your health.

As of 2008, an estimated 205 million men and 297 million adult women were obese; that’s more than half a billion adults worldwide. The United States is the biggest (no pun intended) offender, with the highest collective body-mass index (greater than 28 kg/m2) among high-income countries. In fact, from 1980-2008, BMI rose the most in the U.S., increasing by more than 1 BMI point per decade.

While there are many causes of obesity, excess intake of fat – particularly saturated fat – is a major contributing factor. Fortunately, not all fat is bad in moderation. Replacing some of that saturated fat intake with small amounts of healthier fats can not only help you avoid the health conditions listed above, but also provide a variety of other health benefits.

Try Mono/Polyunsaturated Fats

Oils are fats that are liquid at room temperature. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. Common cooking oils include canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Additionally, walnut and sesame oil are often used for their full-body flavors. (Coconut oil and palm kernel oil, however, are high in saturated fats and for nutritional purposes should be considered solid fats.)

Canola Oil - Rich in omega-3 alpha-linoleic acids, canola oil may counteract elevated levels of fibrinogen, a blood clotting factor that, at elevated levels, is associated with increased risks of inflammation and inflammatory processes including coronary heart disease. Researchers from the University of Helsinki (Finland) investigated whether consumption of canola (rapeseed) oil, rich in omega-3 alpha-linoleic acids, could counteract elevated levels of fibrinogen. The researchers evaluated the effects of canola-type rapeseed oil on serum lipids, plasma fibrinogen, and fatty acids in 42 men and women with elevated fibrinogen and cholesterol. Study participants replaced one-quarter of their dietary fats with canola oil. During the six-week study period, canola oil doubled the intake of alpha-linoleic acids, while fibrinogen levels were reduced by 30 percent. The alpha-linoleic acids also helped to decrease plasma omega-6s and increase docosahexaenoic acid (DHA) levels.

Olive Oil and its phenolic compounds, oleuropein and cafeic acid, exert beneficial effects on fat oxidation and cardiac energy metabolism. In that previous studies suggest anti-diabetic, anti-atherosclerotic and anti-inflammatory effects, Geovana Ebaid, from Sao Paulo State University (Brazil), and colleagues investigated the effects of olive oil and its compounds on calorimetric parameters, myocardial oxidative stress and energy metabolism in heart tissue.

Walnuts / Walnut Oil is rich in polyunsaturated fats, walnuts and walnut oil may help the body to better respond during times of stress. Sheila G. West, from Penn State University, and colleagues studied 22 healthy adults with elevated LDL (low-density lipoprotein) cholesterol, supplying each subject with meal and snack foods during three diet periods of six weeks each in duration. The first diet period consisted of an “average” American diet: a diet without nuts that reflects what the typical person in the U.S. consumes each day; the second diet included 1.3 ounces of walnuts and a tablespoon of walnut oil substituted for some of the fat and protein in the average American diet; and the third diet was comprised of walnuts, walnut oil and 1.5 tablespoons of flaxseed oil.

More Healthy Fat Means Less Fat on You

Being overweight or obese can lead to serious health consequences, and fat is a major culprit. In short, we consume too much fat, and when we do, it’s often the saturated variety, the kind that contributes to high cholesterol, heart disease and other major issues. Now don’t get us wrong; “healthier” fats, the mono/polyunsaturated fats and fats containing omega-3 fatty acids, are still fats; but evidence suggests that in moderation, they can actually improve our health in many ways, rather than the other way around. Now that’s some good news. Talk to your doctor to learn more.

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[Source: www.toyourhealth.com]

Filed under: Nutrition,Posture,Weight Loss — Tags: , , , , ,

March 9, 2011

What is your Core?

By Dr. Stacey

The word “core” refers to the area of your body between your diaphragm and your pelvic floor. It includes all the joints of the lumbar spine as well as those of the low thorax (chest) and the pelvis. 

Although all muscles of the body are often involved in stabilization, some muscles are better situated to be able to control a joint’s movement; these muscles are called “core muscles” or the “inner unit”. Every joint has an inner unit; the shoulder’s being the rotator cuff.

The inner unit muscles of the lumbopelvic region are the transversus abdominus, the multifidus, the diaphragm, and the pelvic floor. These muscles have attachments to the spine or the pelvis, and are therefore better able to stabilize than, for example, the erector spinae or rectus abdominus. As Diane Lee says, “collectively, the inner unit forms a corset around the lumbar spine and pelvis, forming the “circle of integrity”. 

[Source:  www.gaiaadventures.com. Reprinted with permission.]

Filed under: back pain,Exercise,Fitness,Posture,Spine — Tags: , , , , ,

March 5, 2011

Keys to Whole Body Health

By Dr. Stacey

Take a moment to look at your body. Quickly glance at your arms, hands, hips, legs and feet. Do you realize that you have approximately 640 muscles that are responsible for moving the 206 bones in your body? How do you get these muscles to move those bones? It has to do with the way the spinal cord and the nerves send information out to the body. It might surprise you to know that many common ailments that we experience, like headaches, lower back pain and shoulder pain, can have links to the muscles, bones and spinal nerves.

The spine is made up of 29 vertebrae that are divided up by specific regions of the body: cervical, thoracic, lumbar and sacrum. Think of the spine as a protective housing for your spinal cord that lives in the center of the vertebrae. At every level of the spine, nerves branch off of the spinal cord, move past the vertebrae and outward to supply the different parts of the body.

Furthermore, as the nerves branch off from the spine, certain ones move out farther and farther, going all the way to the hands and feet. While a nerve is traveling, it must repeatedly pass by or around different bones. It stands to reason that the position of the bones is important. If the bones are not in correct position, or “out of alignment,” the nerves will be compromised.

An easy way to remember how the body works is that the vertebrae, spinal cord and nerves affect everything from your toes all the way up to your nose. As an example, migraines and other headaches can be caused when the spinal vertebrae in the neck region are misaligned. This causes pressure on the nerves as they branch off of the spinal cord and move through the vertebrae out to the muscles of the neck and head. This compromised nerve flow also affects the circulation of blood to and from the area. All of these factors play an important role in headaches.

If our vertebrae are in good, proper alignment over time, then the spinal cord and nerves function without any interference. The simple idea of keeping the spine lined up as much as possible will keep our body healthy.

Regular chiropractic care, massage, acupuncture, exercise and a nutritious diet are all important facets of good spinal health. The key here is to realize that “an ounce of prevention is worth a pound of cure.” Regular practices of spinal health will not only keep you feeling great, but also will help protect you in the future from many problems that could arise, including neck pain, headaches, shoulder pain, tennis / golfer’s elbow, carpal tunnel syndrome, hip pain, sciatica, knee pain, and ankle and foot pain. Your chiropractor can tell you more about the importance of the spine and its connection to whole-body health.

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[Source: www.toyourhealth.com]

Filed under: Adjustments,Aging,back pain,Bones,Chiropractic,Feet,Neck Pain,Nervous System,Posture,Spine,Wellness — Tags: , , , , , , , , , , ,

October 15, 2010

To Your Health Newsletter 10-15-2010

By Dr. Stacey

Take Care of Your Feet

When we walk or run, our body goes through a complex set of steps that makes movement seem smooth and easy. It’s actually a complex cycle called the “gait” or walking cycle. A smooth walking or gait cycle means that the forces from the ground should be absorbed by your heels and feet each time you take a step. Energy from the ground and healthy movement is transferred through the feet up into ankles, knees, hips and into the spine, all the way up to the head.

Foot anatomy also plays an important role in foot function. For example, do you know how many arches each foot has? If you answered one, you answered like 95 percent of people do – incorrectly. Each foot actually has three arches: one on the inside of the foot, one on the outside and one across the ball of the foot. These arches are all important and must all be functioning properly to facilitate healthy movement and weight-bearing.

When our feet do not have the arch support we now know to be so important, our bodies can start having problems. These problems can start innocently enough, but the consequences can be severe. Here are a few of the common problems that can affect your feet:

If your arches are too high or over-supported, we call this “excessive supination.” A more common occurrence is something called “excessive pronation,” which means the arches actually fall toward the floor or flatten out. More serious conditions attributable to foot dysfunction include plantar fascitis (inflammation of the thick tissue on the bottom of the heel), Achilles tendinitis (inflammation of the Achilles tendon), Morton’s neuroma (thickening of nerve tissue between the third and fourth toes, causing sharp pain on the ball of the foot), anterior cruciate ligament (ACL) tears, arthritis, and hip and lower back pain.

There are many factors that affect your feet (for better or worse). Here are a few:

Genetics: You cannot outrun your genes. Flat feet or excessively pronating feet run in families. Parents pass it on to their children. If one parent has flat or collapsed arches, their children will have it also to some degree. If both parents have overpronated feet, their kids will absolutely have flat feet as well. I check children for this around age 7.

Surfaces: Concrete and stone are the worst surfaces for the feet. Generally, the harder the surface, the more stress on the arches and the faster they will collapse. Dirt, rubber tracks, carpeting and grass are all softer surfaces that offer some cushion to the feet and help to reduce strain and shock.

Shoe types: If you look inside almost every shoe, sandal, flip-flop, boot, etc., you will notice that there may be some inner arch support. Hardly any shoe has outer arch support or support for the arch under the ball of the foot. For this reason, looking for “good” shoes is often a myth.

We spend much of our lives taking our feet for granted – if we are lucky. If we’re not, we suffer one or more of the painful, often debilitating conditions that can affect the feet. That’s why your feet are so important and why you need to take care of them. Talk to your doctor about the importance of foot health and what you can do to ensure the stability of your foundation- your feet.

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The Power of Nutrition

Several health issues predominate in men as they age including the metabolic syndrome, high cholesterol, high blood pressure, depression, erectile dysfunction, prostate hypertrophy (enlargement) and cancer, and loss of muscle mass and vitality. In many cases, medications are prescribed for these conditions, even though in general they cannot correct the problem, because the problem is caused by overeating and a lack of exercise.

The good news is that the correction simply requires doing what we already know is good for us. That is, we need to exercise more and eat better, and research has demonstrated that the combination of exercising and eating nutrient-rich foods that are low in calories can lead to rapid fat loss and a reduction of chronic inflammation.

The best foods to focus on when pursuing an anti-inflammatory diet are fish, lean animal proteins, vegetables, fruits, sweet potatoes, and nuts. Certain supplements are also beneficial for reducing chronic inflammation, especially magnesium, omega-3 fish oil, and vitamin D.

Many men notice a positive change in their health status within a week if they adhere to the dietary and supplemental changes, and as time goes on, many who are taking medication for one or more of the above conditions are able to discontinue their medication. The focus should be on pursuing an anti-inflammatory lifestyle and letting your body respond as it sees fit.

It’s actually a simple process: Before preparing, ordering or eating a food, test yourself by asking the following question: “Will this food increase or decrease inflammation?” If it increases inflammation, you may want to avoid it or certainly limit consumption. If it decreases inflammation, then dig in! Talk to your doctor for more information.

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3 Ways to Stick With It

Stick with what, you ask? Well, whether you’re trying to lose weight, beginning an exercise program or doing just about anything else to maximize health and wellness, you need to “stick with it” or you’ll end up frustrated and fail to accomplish much of anything. Here are three considerations to, well, consider as you pursue your health and wellness goals:

Slow & Steady: When it comes to health, you have to be in it for the long haul. Health is a lifetime pursuit, which is the challenge and the opportunity. Whether you’re committing to a better diet, a consistent exercise program, etc., recognize that lasting changes start slow and stay the course. Jump in without proper planning or pacing, and you’ll find yourself jumping right back out again.

Break Time: Your body and your mind both need a rest if you’re going to stick with a diet and exercise program for more than few weeks or months. If it’s diet, designate a “cheat” day once a week and indulge (don’t overload) on one or two of your favorite less-than-healthy foods. With exercise, avoid working out on consecutive days, and take a whole week off every 6-8 weeks and rejuvenate.

Goal in Sight: Without a goal, you can’t achieve it, and to achieve lifelong health and wellness, you need short-, medium- and long-term goals. It could be losing 5 pounds this month or 25 pounds this year, improving your cholesterol or body-fat percentage by next year’s physical (and the one after that), fitting into a smaller size, running a longer distance; you name it. Set it and then work to achieve it.

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[Source: www.toyourhealth.com]

Filed under: Feet,Inflammation,Men's Health,Nutrition,Orthotics,Posture,Stress — Tags: , , , , , ,

October 9, 2010

Happy Thanksgiving!!!

By Dr. Stacey

Holidays Can Be a Pain in the Neck!

Here are some tips from the BC Chiropractic Association to make your Thanksgiving holiday weekend enjoyable, and pain-free:

  • If you have to drive more than two hours to visit friends and relatives, take a break; get out of your vehicle and stretch. This temporarily restores normal posture, which will help prevent a recurrence of neck or low back conditions.
  • When loading your vehicle for the trip, organize your luggage and packages into smaller loads, as opposed to one large suitcase, cardboard box or carrying case.
  • Wear your seatbelt. Adjust vehicle headrests so that the top is no more than two inches below the top of the back of the head. Many of the estimated 20 million car accident victims suffering whiplash injuries in North America could have prevented much of the injury had their vehicle seat headrests been adjusted properly.
  • Make sure your children have support. Use the proper car seat/booster seat with a head rest or a child-sized neck pillow so that they do not flop over if they fall asleep in the car. Flopping forward can impact your child’s ability to breathe and flopping over sideways can cause misalignments in your child’s neck vertebrae.
  • It’s OK to be a couch potato this weekend, but don’t slouch on the sofa and don’t fall asleep on the recliner, as two or three vertebrae in the spine can assume a sharp angle. When you sit up, the normal movement isn’t restored. We often see people walking into our office with their heads sideways, because by slouching, the position of the joints irritates the nerves and blood vessels, causing muscle spasm.
  • Avoid bending directly over the oven door to lift out the turkey. Crouch down, pull out the oven shelf, and use your legs for better balance. Avoid putting all the weight-bearing stress on the lower spine. This helps reduce the sharp leverage on the lower spine.

With these few simple tips, the Chiropractic Doctors of BC wish everyone a healthy, happy Thanksgiving holiday.

Filed under: back pain,children,Chiropractic,Holidays,Neck Pain,Posture,Sleep,Spine — Tags: , , , , ,

September 29, 2010

To Your Health Newsletter 09-28-2010

By Dr. Stacey

Fill Up Your Energy Tank

Are there days when your “gas tank” is so low that you’re sleepy by lunchtime and craving a power nap by mid-afternoon? Ever wonder what’s making you so tired all the time? Most of the time, fatigue can be traced to one or more of your daily habits or routines. More than likely, you already know what’s causing your fatigue; you’re just not doing enough about it. Let’s take a closer look at some of the most powerful changes you can make today to fight fatigue.

Find a Rest Stop: Try going to bed a little sooner than usual. Start slowly at first; if you usually don’t crash until 11:00 at night, don’t shift to a 9:00 bedtime starting tonight or you may end up wide awake at 4:00 tomorrow morning. Also avoid drinking caffeine late at night, since it is a stimulant and will prevent restful sleep. And avoid carbohydrates a few hours before bedtime, to prevent spikes in your insulin and cortisol levels. Finally, develop a relaxing routine that prepares you to fall asleep – and stay asleep.

Rev Your Engine: Exercise is a fantastic way to combat fatigue and increase energy while becoming healthy. They key is to not exercise so much that you end up sending your body into a state of overtraining and more fatigue. More is not better with exercise; better is better. It is recommended that you exercise 20-45 minutes three to four days per week. You must allow sufficient time for your body to recover from intensive workouts, so adequate rest is crucial if you want to achieve optimal results

Fuel Up: Eating frequently helps to maintain normal blood sugar levels, preventing energy crashes during the day. If you wait too long between feedings, your insulin levels spike, causing your body to go on a hormonal roller-coaster ride. You will feel surges of energy followed by sudden crashes with tiredness, fatigue and lethargy.

You also may want to review a few smaller lifestyle issues to see if they are contributing to your fatigue. For example, if you are taking medications, fatigue could be a side effect. If so, ask your doctor if there is an alternative medication (or better yet, a nutritional supplement, herb or even a lifestyle modification) that would be just as helpful. For example, many people take diabetes medication, but diet and exercise are powerful ways to keep diabetes under control – in most cases without requiring medication.

Also consider the amount of time you are taking for yourself each day. Do you have any “me” time at all? A life of serving and worrying about others without caring for your own needs is extremely draining. Constant stress can also wear you down. This is a common problem for anyone who feels overwhelmed caring for their family, work, friends, and handling all their other responsibilities.

Life today can feel overwhelming, so much so that you may see no end in sight. However, by implementing some simple techniques, you can gain control over your body and mind, and ultimately your fatigue. Talk to your doctor for more information.

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Flu Prevention: Think Vitamin D

Every year the medical profession and government authorities encourage citizens in many developed countries to get immunized against the current form of influenza virus. This year is no different, particularly with the “dreaded” swine flu still on everyone’s minds. While the decision to get vaccinated is an individual one with both pros and cons, consider that a natural approach, namely supplementation with specific nutrients such as vitamin D, can boost immune function and may play an important role in the prevention of respiratory tract infections.

In recent years, studies have shown that vitamin D is an important modulator of immune function. Some authorities suggest it has the potential to reduce the risk of life-threatening influenzas based on the initial observation that influenza normally strikes in countries during the colder (winter) months, when vitamin D production in the skin declines. This happens because the most generally available source of vitamin D is sunlight. Reduction in skin production of vitamin D due to reduced or no exposure to daily sunlight is accompanied by a decline in blood levels of vitamin D.

Some vitamin D experts suggest adults should supplement with 2,000 IU vitamin D per day (especially during the winter) as a means to maintain more optimal vitamin D status in general, strengthen immune function and help reduce the risk of influenza and its invasion into the lung cavity.

Anyone who’s suffered through the flu knows that it’s not only potentially dangerous; it can be downright miserable. Ask your doctor to assess your current vitamin D status and discuss the value of vitamin D supplementation, particularly during the flu season. Whatever your strategy, it won’t eliminate your risk altogether, but why not do everything you can do naturally to protect yourself and your loved ones?

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Sit Less, Live Longer

You may find the following information so profound that you feel inclined to sit down for a minute, but that’s actually the opposite of what you should do. A study published in the American Journal of Epidemiology suggests people who spend more time sitting (specifically, more than six hours a day) during leisure time have an increased risk of premature death compared to those who sit for three hours or less, and the results are independent of exercise

When you sit for prolonged periods of time, usually with little or no movement, it negatively affects circulation, metabolism, resting blood pressure and cholesterol, among other things. And more time sitting, especially in front of the TV, computer, etc., often contributes to excessive snacking -all too often the unhealthy variety – which can lead to obesity and weight-related disorders such as diabetes.

“Sit less, move more” is a great message to store in your memory bank and recall on a daily basis. Anytime you start to feel stuck to your chair, peel yourself away and add a little motion (and a few years) to your life. Talk to your doctor about the health dangers associated with prolonged sitting (especially its impact on the spine and posture) and how you can sit less and live longer.

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[Source: http://www.toyourhealth.com/mpacms/tyh/home.php]

Filed under: Colds/Flu,Energy,Exercise,Fatigue,Immune System,Light Therapy,Nutrition,Posture,Sleep,Spine,Stress — Tags: , , , , , , ,

September 1, 2010

“Pack it Light, Wear it Right!”

By Dr. Stacey

School kids today not only have a lot on their minds, statistics show that they are also carrying a heavy load on their backs. The long-term implications of carrying a heavy backpack are poor posture, neck and arm pain as well as irritation of the spine, joints and muscles.

As summer begins s to wind down and we start getting ready for going back to school, it is important to consider your child’s spinal health. To help prevent the needless pain that backpack misuse could cause, start by choosing the right backpack. Make sure the backpack is made of lightweight material, has two wide adjustable, padded straps that do not cut into the shoulder, contains a waist belt, several individual pockets, a padded back and is proportionate to the child’s size.

The load in a backpack should not exceed 10 percent of the child’s body weight for elementary-aged school children and 15 percent for those in secondary school. And the contents should be evenly distributed with the heaviest items packed closest to the body.

When putting the backpack on, a child should place the backpack on a table or chair, bend at the knees and lift with the legs while putting on one shoulder at a time. Before your child walks out the door, remind him or her not to wear the bag on one shoulder (which can contribute to the development of scoliosis – a sideways curvature of the spine) and to adjust the straps so the bag fits comfortably close to the body.

BELOW ARE TWO EXAMPLES OF HOW NOT TO WEAR YOUR BACKPACK:

 

 

If your child begins to experience back pain, chiropractic treatment may help. Chiropractic is a safe and effective way to relieve pain in the joints, muscles and nerves along the spinal column.

For more information on chiropractic care, preventing and treating back injuries in your family, contact Dr. Stacey Rosenberg or visit the BC Chiropractic Association website at www.bcchiro.com.

Filed under: Backpacks,children,Posture,Spine — Tags: , , , , ,

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

Filed under: back pain,Degeneration,Osteoporosis,Posture,Spine,Woman's Health — Tags: , , , , , , ,
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