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Issue 163 - 12/13/04
REIKI: THE GENTLE HEALING ART The Holiday Season is officially upon us and with it comes an increased amount of stress. The healing art of Reiki (pronounced “RAY-key”) is a technique for stress reduction and relaxation. It allows everyone to tap into an unlimited supply of “life force energy” to support our physical, emotional, mental, and spiritual selves. The word Reiki means “universal life energy” or “spiritually guided life force energy.” While Reiki is spiritual in nature, it is not a religion. It has no dogma, and there is nothing you must believe in order to learn, use, or experience Reiki. It’s a spiritual healing modality and usually blends well with the individual’s religious/spiritual beliefs. Life force nourishes the organs and cells of the body, supporting them in their vital functions. However, life force is responsive to thoughts and feelings and can be disrupted when we accept, consciously or unconsciously, negative thoughts about ourselves or life in general. When this flow of life force energy is interrupted, it causes diminished function in one or more of the organs and tissues of the physical body. Reiki is a nonintrusive method of hands on healing that flows through the affected parts of the body’s energy field charging them with positive energy. This causes the negative energy to break down and fall away. Thus, the body’s energy pathways are cleared allowing the life force to flow in a natural, healthy way. The energy does the healing not the practitioner. During a session, the client is fully clothed, except for shoes, and usually lies on a massage or similar table. There is a series of hand placements that are used on the front and back of the body. The Reiki energies begin flowing automatically. The practitioner does not direct the Reiki energy. The best results are achieved when the client simply remains calm and relaxed allowing the Reiki to work. Since our belief systems color our experiences in this world, the mental healing possible with Reiki can be very dramatic. Changes in attitude can free individuals to experience life in a more joyful, compassionate way. On a spiritual level, Reiki can help open an individual’s intuition and connect them to their Inner Source of Wisdom. Many people experience a new sense of purpose and direction in their lives. So give yourself, friend, or family member a great gift this Holiday Season and experience Reiki. It’s a great way to reduce stress, support good health, and increase your sense of well-being. Issue 165 - 12/27/04
CHIROPRACTIC: THE NATURAL METHOD OF HEALTH CARE The importance of the spine and nervous system has been recognized throughout history from Hippocrates, the Father of Medicine, to the 19th Century bonesetters of the British Isles. Even more surprising to some is that the first pictures depicting spinal manipulation were discovered in prehistoric cave paintings in Point le Merd in Southwestern France. These historical records date back to 17,500 B.C.! The ancient Chinese used manipulation as far back as 2700 B.C. and Greek papyruses from 1500 B.C. gave directions for solving low back problems by maneuvering the legs. We also know the ancient Japanese, Egyptians, Babylonians, Hindus, Tibetans, Syrians, Tahitians, and American Indians used manipulative therapy. Thus, the wisdom of this concept has been woven into the grand tapestry of health care throughout history. With increased knowledge has also come a greater appreciation for natural, conservative health care as viable alternatives. This is not to say there is no place for drugs or surgery. This would be unrealistic in light of the sophistication of science and technology. There is a place and time for medicine as well as a place and time for psychotherapy, massage therapy, energy healing, acupuncture, yoga, and the whole range of health care modalities available today. However, chiropractic has championed the “holistic” (total person) concept of health care and the body’s innate (inborn) ability to heal itself. Doctors of chiropractic have long evaluated the causative factors in the bio-mechanical and structural misalignments of the spine which can affect the nervous system and the body’s natural defense mechanisms. Chiropractic teaches that the body has well established “survival mechanisms” designed to maintain a state of good health. Even as we go about our daily lives this innate intelligence is working “24-7” as the saying goes. Think about the last time you cut your finger. Did you have tell your body to start healing it? Did you tell your lungs when to breathe or you heart how many times to beat? You see, your body has the ability to function and keep you well provided there is no interference. As a science, chiropractic is based on the premise the good health depends, in part, upon a normally functioning nervous system. Thus, we begin to understand that an abnormally functioning nervous system can lead to abnormal body function predisposing the body to disease. What is the concept we call “health”? It is more than just the absence of symptoms and disease. Health is an ever-evolving state that starts at birth and ends at death. Since childhood we have been taught that we are “well” if we have no symptoms. If we don’t feel well we simply “pop this pill” or “swallow that liquid.” Medications have become so commonplace that we don’t question whether we should take them or not, but rather, which ones we should take and what dosage is correct. All in all, this often only hides the problem (symptom). The chiropractic approach toward health care is based on the concept of maintaining health rather than treating disease. Doctors of chiropractic recognize that health maintenance is a valid concept provided the body is given proper essential ingredients, namely healthy foods, water, sufficient rest, clean air, and a properly functioning nervous system. Our health, our most priceless possession, deserves serious consideration. It can’t be bought in a bottle, stored, or substituted, but it can be lost quickly. The effectiveness of chiropractic adjustments and health maintenance is measured by benefits for a lifetime. Call for your chiropractic check-up today or for answers to your questions. Issue 167 - 1/10/05
SNOW SHOVELING 101 Winter in Colorado is here and with it comes my warning about possible spinal problems that can result from improper snow shoveling. In addition, snow shoveling can put people at risk for a heart attack. With proper snow shoveling techniques, you can reduce back injury or lower your risk of a heart attack. To help prevent problems, here are my preventive tips:
When you combine improper technique with the average weight of one shovelful of snow, three to five kilograms (6.6-11 pounds), the result can be a serious problem for adults as well as children who help them. As the old saying goes, “An ounce of prevention is worth a pound of cure.” It’s still valid and worth serious consideration. Issue 168 - 1/17/05
NEW YEAR - NEW NUTRITION 2004 is a memory and with the New Year many of us make resolutions for change. More than likely one of the most popular New Year’s Resolutions is to “Start a diet” to shed those unwanted Holiday (or the past year?) pounds. In my opinion, all the latest fad diets are just that – fads. I have to admit that I’m “old school”—I don’t believe in dieting. Good nutrition coupled with an exercise program is still sound advice for a healthy lifestyle. And it deserves your most careful attention. Behavior patterns, especially eating patterns evolved throughout a lifetime do not change or disappear overnight. It takes gradual behavior change and it takes effort. The first step is to acknowledge that a problem exists. For those who are overweight, this might mean becoming more aware of increased health risks, recognizing a lack of physical energy or stamina, or dreading the need to expand one’s wardrobe. Long-term commitment is the key to any behavior change. Gaining the support of family and friends will help make the changes in nutrition/diet seem less threatening and more possible. A health professional can also provide the information and encouragement necessary to start the change process. However, changing too many poor eating habits too soon can be overwhelming making it hard to adhere to your plan to improve your diet. Ideally, unwanted patterns are changed one step at a time, beginning with the easiest habit to discard. As Dr. Phil would say, we don’t “break” bad habits—we replace the old behavior with a new one. There will be difficulties along the way, so positive reinforcement is critical. This should be built into your new diet plan. We all need rewards for hard work—perhaps a new CD, a night at the movies, an outing with friends, or pamper yourself with a body massage. Acknowledge your successes and learn how to derive psychological nourishment from conquering poor eating habits. My suggestions for healthy nutrition for life are as follows:
Keep in mind these suggestions refer to your total day’s or week’s intake, not to one meal or certain food choice. By following these suggestions, you can reduce your risk for obesity, hypertension, heart disease, diabetes mellitus, and alcoholism. Give your health—your most prized possession—serious consideration in 2005 and resolve to improve your diet and nutrition. And don’t forget to exercise! Issue 169 - 1/24/05
POSTURE AND YOUR HEALTH Structurally strong, the spine is quite flexible and reflects the dynamic movement of the human body. It protects the delicate spinal cord and spinal nerves as well as supports the body and all the organs. Every activity we perform, even breathing, demands movement of the spine, ribs, and attachments. As a “biped” (stands erect on two legs) man has the advantages of agility, leverage, and mobility. However, the human body must adapt to not only certain structural stresses but also the continual stress of gravity in order to maintain balance. The most obvious benefit of good posture is efficiency and comfort. Posture is but one factor that can determine health. For example, poor posture can affect the rib cage not allowing the lungs to function at maximum efficiency. Thus, much needed oxygen does not get to the tissues and eliminate carbon dioxide wastes. Other vital organs of the body are affected as well. Posture also affects your image as others see you and as you see yourself. It is a reflection of your personality, your attitude, your confidence…your health. More than anything else, it is a tip-off as to whether you are a positive or negative person, a strong or a weak person, a healthy or an ill person. There are numerous reasons for poor posture, the most serious of which is a birth defect. Much of the time there are several reasons for poor posture. Consider the following list of causes:
If not corrected, poor posture contributes to shallow breathing, faulty digestion, poor elimination, and poor venous return each of which not only affects the functions of vital organs but also the entire system. Lack of energy and coordination are just two of many symptoms of a body that is not functioning efficiently. Your doctor of chiropractic can advise you on the mechanics of good posture. Call for an appointment today. Issue 170 - 1/31/05
OVERWEIGHT? OBESE? As a holistic doctor of chiropractic, I feel an obligation to my patients to pay attention not only to the care of the spine but also to weight and posture. These two factors play an important role in maintaining a properly balanced spinal column. As such, weight is a major factor causing imbalances in body structure. Being overweight can also delay your ability to respond to the chiropractic care you are receiving. So are you just overweight or obese? The Body Mass Index (BMI) is a mathematical calculation that determines whether a patient is overweight or obese according to the American Obesity Association (AOA). BMI is determined by dividing a person’s body weight in pounds or kilograms by their height in inches or meters squared and then multiplied by 704.5. Or, if you have access to the internet, you can go to the AOA website at www.obesity.org, click on “Fast Facts,” then click on “What is Obesity?’ and it will calculate your BMI. A BMI of 30 or more is considered obese and a BMI between 25 and 29.9 is considered overweight. However, the website says this figure can be misleading for very muscular people, and pregnant or lactating women. Either way, being overweight or obese increases spinal problems as well as increases one’s risk for developing high blood pressure, Type 2 diabetes, gallbladder disease, stroke, heart disease, osteoarthritis, and cancer of the breast, prostate, and colon. The AOA website has an excellent chart that compares the risks associated with your BMI. Go to the AOA website, click on “Fast Facts” and then click on “Health Effects of Obesity.” It is a sobering look at the risks that may persuade one to seriously consider losing weight…hopefully sooner rather than later. It’s important then to focus our attention on “quality” of food rather than “quantity” of food. With knowledge of food and food products and serious commitment the entire health of our population will improve – adults and children alike. Think about it: heavy children usually become heavy adults! There is growing evidence that obesity has a genetic link. The AOA calls it “a chronic disease with a strong familial component.” And I think we can all agree that obesity is also a result of our environment and lifestyle: little physical activity, and a fast paced life eating a diet of high-calorie, low- cost, fast food from McDonald’s or Taco Bell. There isn’t a quick way to lose weight and keep it off. It is a matter of “calories in” and “calories out.” It is true that “all good things take time.” Take time to consider your health. And consult your chiropractor or other health care professional before starting any type of weight loss program. Issue 171 - 2/7/05
NUTRITIONAL SUPPORT I’m fond of saying that I am a holistic doctor of chiropractic. My commitment to you is to approach your health from a broad perspective. That’s why I am so excited to share with you my recent trip to Dallas to train with a health and wellness nutritional company. I was drawn to this company because of the science, the research, and the commitment to excellence they offer. Integrity and vision are the backbone of these products and I am proud to offer them to you. With today’s busy lifestyles few of us have time to focus on good nutrition. Look at the health of our nation! Obesity, diabetes, heart disease, and cancer are just a few of the diseases that plague us. So much of this can be addressed and possibly prevented by proper nutrition. But who has time? Where do you start? What do you need to take? How do you know if it’s safe? Will it work? Will you see a difference? Overwhelming? Boy is that an understatement! Trust me; I know. Recently I did a Google search on the words “nutritional support.” I got 2,800,000 results! When I searched for “vitamins” I got 8,740,000 results! It’s too much information! Issue 172 - 2/14/05
CHIROPRACTIC CARE FOR CHILDREN Every infant and child needs a healthy spinal column. It’s the foundational framework that supports children throughout their growing years and into adulthood. Childbirth itself is probably the first shock to the spine and nervous system that an infant receives. Think about the pressure on the baby in the birth canal and at the time of delivery the potential pull on the infant’s head and neck even during a normal, uncomplicated delivery. This slight pull can cause a subluxation that might cause damage too slight to be noticeable immediately. We all know or have been told to use caution when holding a baby. That’s because the child’s neck muscles are very weak. These muscles have not developed sufficiently to hold the head erect. The very weight of the child’s head is more than the neck muscles can carry. As the child grows and develops, there is the usual progress of crawling (very important), walking, running, and other childhood activities. How many times does a child fall while learning to walk and run? But because of the elasticity of youth, the child is able to bounce right back again. However, the question remains, “Was there any harm done?” The chiropractic profession emphasizes structural balance and places considerable importance on potential problems from these seemingly harmless childhood falls and mishaps. But these minor accidents are an important factor to consider in the health of our children. The consideration of chiropractic care for your child is reasonable and logical. When your children are free from nerve interference, they will also be better able to maintain a high level of natural immunity. Chiropractic adjustments which result in the correction of nerve interference allow children to fight off colds and infections naturally and return to good health without complications. Proper spinal care is essential to a child’s health, even without symptoms present. One of the greatest gifts you can give your infant or child is a complete spinal examination by a doctor of chiropractic. Issue 173 - 2/21/05
CHIROPRACTIC PHILOSOPHY At Palmer College of Chiropractic we learned the definition of chiropractic as “a philosophy, science, and art of things natural, a system of adjusting the spinal column, by hand only, for the correction of the cause of dis-ease.” While the word philosophy may bring to mind old, bearded scholars in old dusty libraries, the philosophy of health is a current, vibrant study that determines how we live our lives. And, it greatly influences our choices about how we treat our bodies. In today’s world we too often respond to every symptom by popping a pill to alleviate the pain or discomfort. The last several decades have seen an alarming surge in the number of over-the-counter and prescription medications sold in this country. If you have a symptom, one of this country’s drug companies has a remedy. This is called the “Medical Philosophy of Disease.” Don’t get me wrong. There is a place for modern medicine in today’s health care. There are surgeries that must be performed and broken bones and wounds that must be treated. However, when confronted with a physical problem, chiropractic is your safest and most effective first choice for general health care. Medicine should be used as a last resort when the body cannot heal itself without intervention. Wisdom dictates that you begin the healing process with conservative care that doesn’t cause any side effects! We all have symptoms from time to time. When something goes wrong in the body we feel pain or experience discomfort in any one of a dozen ways. This is the body’s warning system at work. It’s like the oil light in your car. It is a warning light—a warning for you to check the engine of your car. Do you put a Band-Aid over the light so you can’t see it? Logic tells us no. So if you get a headache are you going to check out the cause and correct it? Or are you going to gulp down pain killers and assume the problem is gone because the pain (symptom) is gone? Dr. Albert Schweitzer once said “Each patient carries his own doctor inside him. They come to us not knowing the truth. We are at our best when we give the doctor who resides within each patient a chance to work.” Remember the car analogy? Our bodies are somewhat similar to a machine. We need to realize that when we fix the internal mechanism the machine will work well again. That’s the Philosophy of Health. It’s the belief that health comes from within. A properly functioning body can do everything naturally that pills attempt to do chemically. Moreover, the body knows when to heal, how to heal and when to stop healing. The purpose of health care should be to allow the body’s wisdom—chiropractic calls it Innate Intelligence—to do the healing without interfering with this process. Alleviating symptoms at the outset interferes with the body’s intelligence before you know if your body’s wisdom is adequate to correct the problem. My recommendation: Chiropractic first, drugs second and surgery last. Issue 174 - 2/28/05
WHAT IS DIS-EASE? More and more this word “dis-ease” is showing up in health and wellness literature. The word disease is a combination of the prefix dis meaning “apart from” and ease meaning “a state of balance.” The word “dis-ease” is used instead of the word disease by healthcare professionals and members of the healing community who are aligned with wellness health care. The intent is to place emphasis on the state of “ease” as being disrupted or unbalanced. This takes the focus away from any particular ailment or disease. Many healthcare professionals recognize the impact that the words we utter and the thoughts we think carry enormous personal power. Don’t give your personal power over to this language—to a disease. If dis-ease is a loss of balance or harmony within the system, then an adjustment needs to be made. Just like a musician tunes his guitar or piano to create harmony, chiropractic adjustments correct or reduce nerve interference to restore the body’s harmony. When a piano or guitar is out of tune, the discord is immediately apparent. However, damage to the body from nerve interference is not always so obvious at first. Dis-ease is not always painful. It can take many years to silently destroy the body’s health and well-being. Nerve interference is often referred to as a silent killer because it can quietly undermine your health long before any major warning signs appear. Causes of nerve interference are far too numerous to list here and often are completely unavoidable. For example, birth itself can be one of the first causes especially if the birth was difficult or if forceps were used. Then as toddlers in the vulnerable growing years, dozens of falls are endured. Later, children engage in skateboarding, bicycle riding, and other sports which can also cause subluxations. Spinal problems can be caused by junk food diets, poor sleeping habits and/or positions, and lack of exercise. Many times we don’t realize how seemingly harmless activities can disrupt the integrity of the nervous system. As adults, we aren’t immune to nerve interference. The list of things that can weaken the spine include emotional stress, car accidents, alcohol or drug abuse, dental problems, carrying heavy briefcases or purses, bad posture, poor diet, lack of regular exercise, and pushing ourselves past our limits. Nerve interference is near epidemic in this country. To ignore having your spine checked regularly by a doctor of chiropractic is to invite disease to overwhelm your body and decrease your quality of life. As B.J. Palmer, D.C. once said, “Chiropractors adjust subluxations, relieving pressure from the nerves so that they can perform their functions in a normal manner. The Innate can and will do the rest.” Schedule a spinal check-up today! Issue 175 - 3/7/05
IT TAKES TIME One of the first questions many chiropractic patients ask their doctor is: How many adjustments will it take to feel better? This is not a question most patients think to ask their medical doctor. Yet the recommended drug treatments are often prescribed for a lifetime! However, numerous prospective and current chiropractic patients expect one adjustment to get them well. Chiropractors should not be expected to undo years of dis-ease in a single visit. It just doesn’t work that way! Every patient’s problem is unique to them. Your doctor of chiropractic will try to tell you approximately how long it might take to achieve your maximum level of function. Whatever the time table might be, it will be based on three considerations. First, your doctor will look at objective results from physical and chiropractic examinations and any applicable orthopedic tests performed. Second, your doctor will assess experiences with other patients who have had similar nerve interference problems. Third, he or she will consider those unique characteristics that apply to your situation including age, general health, diet, sleep habits, family history (genetics), stress, and how long you’ve had the nerve interference. The secret to better health and wellness is twofold: be patient and work with your doctor to achieve your goals. Following his recommendations can be critical to your recovery. And be honest with your doctor. The better the relationship between you and your doctor, the better your total healing experience will be. Paul Zane Pilzer says it best in his book, The Wellness Revolution: “The sickness business is reactive. Despite its enormous size, people become customers only when they are stricken by and react to a specific condition or ailment. No one really wants to become a customer…The wellness business is proactive. People voluntarily become customers—to feel healthier, to reduce the effects of aging, and to avoid becoming customers of the sickness business. Everyone wants to be a customer of this earlier-stage approach to health.” I feel wellness and the wellness industry is upon us right now. It follows then that my Vision Statement for my practice reads as follows: “Sundance Chiropractic Clinic strives toward excellence by nurturing healthy choices for all patients within a compassionate, wellness-oriented environment.” Make your choice for health and wellness—choose chiropractic! Issue 176 - 3/14/05
MORE ABOUT POSTURE Posture is so important to your overall health and well-being that I want to share some specific suggestions for good posture while driving and sleeping—two activities most of us spend a good deal of time doing each day. For many of us good posture means training the body to stand, sit, walk, and lie in positions where the least amount of strain is placed on supporting ligaments and muscles. And remember, muscles are the key to good posture. When driving follow these suggestions:
When sleeping follow these suggestions:
Good posture while driving will make your trips more enjoyable and less stressful. Good posture while sleeping will result in more restful, beneficial sleep making it easier to face each new day. Consult your doctor of chiropractic for further suggestions to improve your posture! Issue 177 - 3/21/05
LOWER BLOOD PRESSURE NATURALLY Last week as I contemplated the subject of my next article, I ran across an article about a new study on how meditation improves blood pressure. The findings can be found in the April issue of the American Journal of Hypertension and were presented in the annual meeting of the American Psychosomatic Society held earlier this month in Vancouver. Personally I don’t suffer from high blood pressure; however, I have found meditation to be an effective method to reduce stress. It requires no special equipment, no drugs, and does not alter spiritual beliefs. Simply by using the powers of your own mind and body you can attain calm—not only relaxing the mind but relaxing the blood vessels and reducing heart disease risks along the way! The study involved the use of Transcendental Meditation (TM) which—according to the website—must be learned from a qualified teacher and cannot be learned from a book, video, or audio tape. I am certainly no expert in meditation but there are many meditation techniques which are easy to learn, simple, and effective. No qualified teacher required! The eight month study involved 111 black teenagers on their way to becoming hypertensive adults. Just two 15 minute TM sessions per day were enough to trigger an average 21% increase in the ability of the teens’ blood vessels to dilate. On the other hand, black teens who did not meditate had an average 4% decrease in blood vessel dilation over the same period. Blood vessels are not rigid as we know. They are meant to dilate and constrict according to the body’s needs. According to lead investigator, Dr. Vernon A. Barnes, a physiologist at the Medical College of the Georgia Prevention Institute, “…this could have important implications for inclusion of meditation programs to prevent and treat cardiovascular diseases and its clinical consequences.” He goes on to say that “…this type of change is achievable with lipid-lowering drugs, but its remarkable that a meditation program can produce such a change.” He added that longer studies are necessary and must be replicated in other at risk groups and cardiovascular disease patients. It must be stressed that change won’t happen overnight but meditation along with other positive lifestyle changes such as regular exercise and a healthy diet have to become a part of your life just like brushing your teeth. “Meditation has been proven to have a significant therapeutic effect on certain physical and mental conditions. Its potential for enhancing self-awareness and promoting personal growth, however, is limitless” according to Paul Roland, author of Meditation Solutions, one of my favorite books on meditation. Another excellent book is The Calm Technique by Paul Wilson who takes you through his method step-by-step and tells you what to expect as well. Websites run in the millions, as one might expect, but a good one to start with is www.learningmeditation.com. With all the stress we encounter in our daily lives, mediation is a natural way to enhance your life with not only serenity and calm but also real health benefits without side effects. Stop by Sundance Chiropractic Clinic today for a free blood pressure check! Issue 178 - 3/28/05
WATER, WATER, WATER The debate goes on over how much water we should drink every day to stay hydrated. More and more reports are saying that the “eight glasses per day” figure is arbitrary and no one quite knows for sure where that figure came from in the first place. In fact, a recent review published in the American Journal of Physiology couldn’t find any medical evidence to support the need for eight glasses of water a day. Furthermore, the body has a built-in way of controlling the hydration we need. It’s called thirst. For the majority of us we will become thirsty long before we become dehydrated. Water is the most vital nutrient. Individuals can live for several weeks without food but without water one would only last a few days. The adult human body is about 55-70% water. Water is needed to transport dissolved nutrients throughout the body, helps flush the system of fecal waste, helps maintain a stable body temperature, and may also play a role in preventing colorectal cancer according to the Mayo Clinic. They cite a study that showed women who drank more than five glasses of water a day had a risk of colon cancer that was 45 percent less than women who drank two or fewer glasses per day. When we drink the required fluids, we are moving things more efficiently and quickly so toxins don’t end up sitting in our gut too long. However, over-hydration is not a good thing either. Drinking too much water can lead to wetting accidents as your over filled bladder contracts before you reach the bathroom (called urge incontinence). Plus, if you imbibe faster than your kidneys can process the fluids you risk dilution of electrolytes and water intoxication. Yes, there is such a thing as water intoxication. Too much water can lead to a related problem called hyponatremia which results from the dilution of sodium in the body. Water intoxication or water poisoning deaths are real, however not very common. The problem usually results when too much water is ingested in too short a time without replenishing electrolytes, namely sodium and potassium. How susceptible one might be to the dangers of hyponatremia seems to be at least partially dependent on body weight, how much food is in the system, and other factors not yet well understood which make up and individual’s variation in response. One also has to keep in mind that other beverages and also food contain fluids which contribute to hydration as well. Fruits and vegetables not only contain water but also essential nutrients. Beverages such as juice and milk also count. Although not ideal due to caffeine and sugar content, coffee and soda can also help you reach your daily fluid intake goals. Long accepted as conventional wisdom, eight-cups-a-day is now being questioned by health-care providers. Maybe a better gauge would be body weight. Take one third of your body weight in pounds and that’s how many ounces you need to drink daily. For example, a 150 pound woman would need 50 ounces which is a little more than six cups of water. Keep in mind that other factors are also involved such as activity levels and if you are in the hot sun or extreme heat. With increased exercise or activity you should drink enough to make up for sweating and the energy expenditure that will follow. The same goes for extreme heat or hot sun. But under normal circumstances, you don’t need to walk around with a large designer bottle of water gulping down more than you need to quench your thirst. As Dr. Judith Reichman, the “Today” show’s medical contributor on women’s health, says, “Drink when you are thirsty. The dictum to drink eight glasses a day just doesn’t hold water.” Issue 179 - 4/4/05
ICE TO MEND The use of cold in therapy, or cryotherapy, is the modality of choice for a new injury or a recently reinjured old injury to decrease pain, muscle spasm, and swelling. Decreased circulation, decreased metabolism, and decreased inflammatory effects reduce the secondary trauma that can occur following injury. For example, secondary hypoxic injury (i.e. cell death due to poor oxygen supply) caused by disrupted circulation is minimized by decreasing cellular metabolism, thereby decreasing oxygen demands. Ice also reduces inflammation because of the effects on blood flow, including vasoconstriction (slowing hemorrhaging in the area) and decreased histamine release. However, ice is absolutely contraindicated (prohibited) in patients allergic to cold (may produce hives and joint pain) and Raynaud’s Phenomenon (causes arterial spasm leading to possible ischemic necrosis—localized tissue death due to decreased oxygen supply). Caution should also be used with some rheumatoid conditions (increases pain and joint stiffness), patients with a history of frostbite, and coma. Patients should consult their healthcare professional if they have questions regarding ice therapy. Treatment time is the most important consideration. Ice applied in one area for extended periods of time (over half an hour for most patients, less in patients with poor circulation) can result in tissue damage (called the Lewis-Hunting Response). For patients in my office I recommend a 20 minute application time which gives them a 10 minute “cushion.” In patients with acute conditions or an acute exacerbation of an old condition, ice is recommended several times a day during the first three to four days following injury. However, the body needs sufficient time to warm up between applications or tissue damage could result. To prevent this, time between ice treatments should be at least forty-five to sixty minutes to allow the tissue to warm back up. Ice therapy needs to provide deep penetration to be fully beneficial. Therefore, freezing sprays and such are not as effective as ice because they are very superficial. Ice packs, ice massage, and iced wet towels are all more effective. Commercial ice packs are effective, but the freezer they are stored in must be at freezing temperature (most of us don’t know the exact temperature of our freezers). Therefore, commercial packs in a freezer set at zero degrees will also be at zero degrees, thus risking injury to the tissue. To avoid tissue injury, it is best to dampen a towel and wrap the cold pack in it which allows for even and more efficient conduction of cold. Place on the treatment area and cover with a dry towel for insulation. To summarize, here’s how to use ice therapy correctly:
Issue 180 - 4/11/05
THE HEAT IS ON Last week’s article covered the use of ice so this week’s topic addresses superficial heat application. Heat is most commonly used for its immediate soothing and palliative (relief of symptoms) effects. Heat therapy is simple to use and some of the benefits of heat application are similar to ice therapy. However, it’s important to know when and when not to use heat. Although heat does have a temporary soothing effect following acute injury, it actually increases pain about 30 minutes following application. It also increases the possibility of a hematoma (blood blister) becoming infected and promotes abnormal bone development. This is not to say that heat application following injury is entirely negative; heat may prevent adhesion formation and promote reabsorption of hematomas. However, it is not as effective in the overall time required for recovery. Heat affects the body differently according to what type of heat energy is applied, the intensity of heat, the time of treatment, and the type of tissue that is being heated. Two options of heat therapy include moist heat and dry heat. A specific type of heat therapy may feel better for some people than others, and it may require some experimentation to fi gure out which one works best. Heat that has a physiological (physical function) effect is absorbed into the tissue causing an increase in molecular activity. Too little heat is not physiologically effective; too much heat causes additional tissue damage. Heating modalities are particularly useful when applied prior to other procedures such as massage, stretching, adjusting/manipulating, and exercise. Heat affects collagen tissue by increasing the viscous flow of collagen fibers, relaxing tension in the area. By stretching the tissue during or immediately after heat treatment, the muscle fibrosis, contracted joint capsule, or scar can increase in extensibility. Heat alone does not have this effect. Patients suffering from joint stiffness due to noninflammatory arthritis or degenerative joint disease will often find heat temporarily palliative. Because of the negative effects moisture has on arthritic joints, dry heat should be used rather than moist heat. Like cold, heat can be used to alleviate pain in certain situations. Do not use heat in the following situations: • Immediately after an injury or an acute exacerbation (increase in intensity of signs or symptoms) of an old condition/injury • Areas of the body with no/decreased sensation • Regions with decreased arterial circulation • Over the eyes or genitals • On the abdomen during pregnancy • Malignant tumors • Diabetes mellitus, especially diabetes gangrene • Active tuberculosis • If fever is present • Deep vein thrombosis • Swelling, bruising, or open wounds • Dermatitis Patients should consult their healthcare professional if they have heart disease or hypertension. Following heat application, check the skin for any adverse reaction that may have occurred. Symptoms should also be monitored later in the day for any increase in stiffness, achiness, or pain. Heat tends to be overused by patients for conditions where it is not appropriate. Because the detrimental effects are not felt until later in the day, the connection may not be traced back to the heat therapy. Patient education is, therefore, very important because electric heating pads and microwave hot packs are commonly purchased by patients for home use. Issue 181 - 4/18/05
FEELING GRUMPY LATELY? Quite possibly you are not getting enough sleep! The average adult needs seven to nine hours of sleep a night. Sleep affects our physical and mental health, and is essential for the normal functioning of all the systems of the body, including the immune system. The effect of sleep on the immune system affects one’s ability to fight disease and endure sickness and disease. Crabbiness isn’t the only result of sleep deprivation. Lack of adequate sleep impairs memory and judgment, reaction time and alertness. It can also be dangerous. According to the National Highway Traffic Safety Administration, more than 100,000 crashes and 1500 deaths each year are due to drivers falling asleep at the wheel. This is a fact I know firsthand. While attending Palmer College, one if our instructors—and my advisor—died after falling asleep at the wheel driving back to Davenport, IA after attending her son’s engagement party in Ohio. Studies have shown that on tasks used for testing coordination, sleep deprived people perform as poorly as or worse than people who are intoxicated. We all know we shouldn’t drive drunk but we shouldn’t drive when drowsy either! Follow these tips for better sleep:
If these tips don’t help, see your healthcare professional. You may have a sleep disorder, such as obstructive sleep apnea, that requires medical attention. Issue 182 - 4/25/05
WALK, WALK, WALK! No time? That’s the number one reason people give for not exercising or working out. But I probably didn’t have to tell you that. We all could use an exercise program that fits into the nooks and crannies of our hectic lifestyles. Not to worry, there are ways to fit in exercise and it’s easier than you think. Walking is one of the few forms of exercise that we can fi t into our everyday lives. Studies show that walkers not only lose weight, but also ward off high blood pressure and lower their odds of cancer. Researchers have discovered that walkers have more self-confi dence than those who only walk from the front door to the car. Stamina is increased, stress is decreased and overall health is improved. Add to that increased tone and strength in calves, thighs, hips, abdominals, and lower back! What a payoff! The key to successful walking is consistency rather than intensity. Experts recommend walking 30-60 minutes most days of the week. Walking one mile burns about 100 calories. So to bolster overall health and increase stamina, aim to burn at least 500 calories each week through walking. If your goal is weight loss, then walk enough to burn 1,500 calories a week which works out to about 15-20 miles per week. Contrary to popular belief, you don’t have to do all your walking in one shot. Short spurts of walking throughout the day can be “collected” and added up. That’s why it’s an easy way to fit this exercise “program” into our busy lifestyles. Many experts—including the American College of Sports Medicine—agree that several mini-walks are as beneficial as one long walk. Here are several ways to sneak some walking into your day:
Squeezing as much “informal” lifestyle walking into your everyday life can be easy so think walking. Our bodies were made to move. And the ultimate payoffs are worth it! Issue 183 - 5/2/05
THE WORST SNACK FOODS Walk into any grocery or convenience store in the U.S. and you will quickly find an array of the following foods: candy bars, soda, chips, so-called “healthy” snack bars, muffins, jerky, and the list goes on and on. American snack foods seem to become more horrible with every passing year. Even those of us who reach for raw vegetables and dip are not to be congratulated. What exactly are you dunking those broccoli flowerets and carrot sticks into? More often than not those dressings or dips are high-fat and loaded with sugar. Dip those veggies into salsa instead. You can eat all the salsa you want and not think twice. Most of the snacks we think of as healthy are not healthy at all. A lot of the prepared snacks we eat contain unhealthy, artificially altered fats called trans fatty acids or more commonly trans fats. Trans fats are also known as hydrogenated vegetable oil, and make pastries flaky and cookies fresh tasting. As Rick Hall who teaches nutrition at Arizona State University explains, marketing is often to blame. “They’re packaged to look healthy, sometimes almost in a devious way, but it comes down to the consumer’s lack of knowledge, too” Hall says. Following is a list of some of the worst snack foods on the market today:
Not only snack foods but other foods we include in our diets—deli meats, banana chips, high-sugar cereals, bran muffins—may appear healthy when in fact they may contribute to weight gain or even prevent weight loss. Remember real food? Even the so-called healthy snacks can’t compare to fruit, vegetables, lean protein and whole grains. Issue 184 - 5/9/05
OH, MY ACHING BACK Low back pain appears to be a universal problem. According to experts, four out of five adults will experience significant low back pain sometime during their lifetime. After the common cold, low back problems are the most frequent cause of missed work days in adults under the age of 45. Numerous things cause low back injuries such as muscle strain or sprain, sprains of ligaments (they attach bone to another bone), joint problems (osteoarthritis, for example), or degenerative changes in the disc, which results in an altered relationship (misalignment) between adjacent vertebrae. These misalignments cause increased strain, as well as a loss of motion of the gliding joints (facets) of the spine. Injuries, or sprain and strain, are the most common cause of low back pain. Many times, however, it is a combination of factors that increase the likelihood of injury or disease: poor or improper conditioning, improper use, obesity, smoking, decreased strength/elasticity of muscles and ligaments, osteoporosis, and osteoarthritis. Although you cannot totally halt the progress of these some of these effects, they can be slowed by regular exercise, proper ergonomics, proper nutrition, adequate sleep, and regular chiropractic check-ups. Specific chiropractic adjustments of the spine improve spinal mobility and unlock the facet joints. Facet joints are found in pairs, along the entire spine, and their function is to allow for movement and flexibility of the spine. When the facet joints suffer repeated trauma from strenuous sports or work activities, weak abdominal muscles, and the aging process, low back pain/or leg pain is commonly experienced. Chiropractic adjustments also help relieve the accompanying muscular, ligamentous, and tendon contractions, as well as the mechanical or reflex irritation of the nerve root. It is important to follow the specific instructions of your doctor regarding your work activity, leisure activity, exercise program, weight control, nutrition, and frequency of visits in order to achieve optimum relief from your low back pain and to prevent a relapse or recurrence. This is what to do for a sudden back injury:
Your best defense is to have your doctor monitor your condition and work with him or her achieve optimum healing. The chiropractic approach is to help restore a more normal motion and position of affected spinal bones with specific chiropractic adjustments. Find out if yours is a chiropractic case. Chiropractic care is safer and often more effective than back surgery Issue 185 - 5/16/05
WHIPLASH 101 Whiplash is most commonly received from riding in a car that is involved in a rearend collision or that collides with another object. Other causes of whiplash, also called neck sprain or neck strain, include a violent blow to the head or chin, a sudden jerk of one or both arms, falls that cause a hard, sudden movement of the head and neck, or even a refl ex jerking of the head due to a sudden loud noise or fright. Anyone can be at risk for whiplash; even in a minor car crash at speeds as low as 5 m.p.h. Whiplash injury—a neck injury caused by this sudden jerking of the head backward, forward, or both—damages the surrounding and supporting tissues including the muscles, tendons, and ligaments. In addition, the soft, pulpy discs between the spinal bones can bulge, tear, or rupture. The vertebrae can be forced out of their normal position resulting in reduced range of motion. Most people experience neck pain either immediately after the injury or several days later. However, symptoms may also appear weeks or months later. Old whiplash injuries can be the cause of many physical and psychological symptoms, even years after the accident, especially if the victim does not receive proper care quickly. Dr. Arthur Croft, Doctor of Chiropractic and whiplash injury expert, gives six ways to minimize pain and suffering before and after a whiplash injury:
Chiropractors are experts in the care of bones, nerves, muscles, and connective tissues that make up about 60% of the body. A recent study in the Journal of Orthopedic Medicine revealed the superiority of chiropractic care in whiplash injuries. Ask your Doctor of Chiropractic for more information about a care program if you have experienced a whiplash injury. And don’t delay—see your Doctor of Chiropractic today! Issue 186 - 5/23/05
MAY IS POSTURE MONTH “Stand up straight! Don’t slouch.” We’ve all heard these admonishments from our mother and father. The question is, how many of us really know how to practice good posture? Experts say very few. Proper posture can benefit your health in many ways from easing breathing to improving digestion, not to mention reducing headache frequency—yes, even migraine headaches. It can also be the cure-all for everyday aches and pains and influences blood pressure, pulse, mood, lung capacity, and spinal pain. If any of these complaints sound familiar, you’ll be happy to know that good posture is a habit that can be learned. I, for one, work on my posture every day because I feel better when my posture is good and I look better too. Let’s take a closer look at some of the above mentioned complaints. Hunched shoulders, for example, cause shallow breathing. When the oxygen we breathe in fills only the top of your lungs, the heart has to speed up (remember I mentioned “pulse” earlier?) to provide enough blood for oxygen transport. It follows then, that if you have poor posture, you don’t get a proper exchange of airflow. This kind of improper breathing may exacerbate asthma symptoms and worsen any stress-related condition. We’ve all heard about GERD—gastroesophageal reflux disease. Well, there’s also a link between posture and digestion. When you slump, you put excess pressure on your abdomen. This can cause the stomach acid needed to digest your food to fl ow back into your esophagus thus increasing your risk for GERD. Don’t reach for the Tums—sit up straight! Suffering from everyday aches and pains? Check your posture. When posture is bad there is more pressure on the spine. This can lead to soreness, tension, back problems, and overall fatigue. Here’s another interesting fact: studies at the University of Colorado have proven that a 1⁄2 inch hip pull misalignment causes at least three major stress areas in the spine. Stress areas where, within 20 minutes, nerve activity is negatively altered by more than 60%. The organs and body parts supplied by these damaged nerves are severely affected. Also, within two hours, the nerves involved rupture and begin secreting a neuro-toxin that ultimately causes irreversible bone degeneration at the site of pressure. There are definite associations between neck or cervical spine triggers and both migraine and tension-type headaches. According to Dr. Robert Kanieki, an assistant professor of neurology at the University of Pittsburgh, tension-type headaches are often due to muscle irritation in the neck. The resulting headache is often felt around the area where the muscles insert at the base of the skull. Basically, the head is a 10 pound structure. If it’s not balanced on the top of your neck and shoulders, it can aggravate the cervical spine, triggering muscle tension and tightness. This can lead to spasms or the development of headaches. In addition, doctors have recently learned that migraines, as opposed to arising from blood vessel or vascular problems, appear to arise from neurological origins. The structure that processes pain in the head is located inside the brain—the relay center for pain—and also relays pain signals from the upper neck. That’s why doctors now believe that irritation in the neck and upper shoulder area—the cervical region—can trigger migraines too. Improved posture as well as strengthening your neck and shoulder muscles can make a big difference. In clinical trials, people who did posture and strengthening exercises reduced their headache frequency. You can learn to improve your posture—a natural means of improving your health. Keep in mind the following phrase: “walk tall, sit straight, and stretch out.” And your mom may even compliment you on your new and improved posture as well! Issue 187 - 5/30/05
SIT UP STRAIGHT Today it’s not only the construction workers or the jobs that require a great deal of bending and lifting like farming and ranching that cause on-the- job injuries. Our technological society requires many workers to sit at computers all day long tapping away at a keyboard. Such work can be equally stressful on the wrists, shoulder, neck, and spine resulting in painful workplace injuries. Repetitive motion injuries (RMI) like carpal tunnel syndrome have become increasingly prevalent in recent years. According to recent estimates, more than 75 million Americans spend some time using a computer everyday either for work or for leisure. Carpal tunnel syndrome alone accounts for nearly half of all workplace illness and costs our country nearly $800 million dollars for benefits and rehabilitation. However, carpal tunnel syndrome isn’t the only problem, rather the one we hear about the most. Two recent insurance claim studies show that the combined cost of cumulative trauma disorders, such as RMI and low back pain (LBP), is $11.5 billion annually! Other painful injuries include postural and spinal stress and tendonitis all of which can make work and life miserable. These ailments can take years to develop and once present can be diffi cult or even impossible to reverse. That’s why it’s so important to be aware of potential problems even if you’re not currently experiencing signs or symptoms. Using your computer properly today may avoid future painful problems. There are numerous computer workstation tips available on the web. One site I found interesting was www.healthycomputing.com. This site is quite comprehensive and even gives illustrations for applicable exercises. The following tips came from the Colorado Chiropractic Association (CCA) and are available as handouts in my office:
If you suffer from job-related strain injuries or continue to suffer after following these tips, consider a visit to a doctor of chiropractic. Doctors of Chiropractic are trained to help alleviate such problems and promote the natural healing process of the body. With chiropractic care and an active personal role you can help avoid further injury Issue 188 - 6/6/05
TEE-OFF TIME! It’s “Spring-time in the Rockies” and a great way to enjoy spring is to play a game of golf. But it’s been a few months since your last golf outing. So what better way to get back in shape than getting out there and playing? Think about it. Golf puts significant demands on your body so planning ahead may prevent injuries down the road (path?). My advice: get in shape to play your sport. Don’t play your sport to get in shape! If improving your golf game is your goal, you need the right equipment, professional lessons, and a specifi c exercise program. Do as the professionals do. That is, use golf-specific conditioning programs to improve your game and prolong your golf career. Regardless of your age, gender, or skill level, implementing a golf-specific exercise program not only improves your golf game, but also improves your quality of life! The golf swing is a motion that involves all parts of your body. Force is transferred from the ankles, to the legs, to the back, to the shoulders, and on out through the wrists. If the transfer of force is smooth, the less likely you will injure yourself. Learning correct mechanics early on will decrease your risk of injury. And it’s much harder to break bad habits later. The most common golf injuries involve the back, shoulders, elbows, and wrists. Leg and ankle injuries are less common. However, if you have suffered leg or foot injuries in the past—knee ligaments or cartilage damage, for example—do not wear golf shoes with long cleats. Long cleats dig into the ground and keep your feet planted as you swing which may cause excessive rotational strain on your knees. The three components of a golf-specific conditioning program include flexibility (stretching), cardiovascular conditioning, and strength training. Always start your game or practice by properly warming up; jog in place or walk briskly for a few minutes prior to stretching. This will increase your body temperature, allow muscles to lengthen, and reduce the potential for injury. Flexibility for golfers is crucial! Remember that flexibility is a joint’s ability to move through a full range of motion. Flexible golfers perform better due to better posture (there’s that posture issue again!) and muscle coordination. If you have decreased range of motion in any joint, your swing may not be mechanically sound or efficient. Swinging a golf club a couple of times is not enough! You can increase your range of motion in your hands, arms, shoulders, trunk, lower back, and legs with 5-10 minutes of stretching each day. But take it easy and never exercise to the point of pain. Cardiovascular conditioning is a key element in a golf-fitness program. Cardiovascular exercise helps maintain energy levels and mental focus for 18 holes and also reduces fatigue. Brisk walking, biking, and jogging/running are great examples of cardiovascular exercise. If you have not exercised for a while, 15-20 minutes two to three times per week at a comfortable pace will improve your aerobic fitness level. Strength training for golfers should focus on balanced strength. The low back, abdomen and hip areas, as well as shoulders are especially important. You don’t need bulging muscles to hit a long drive but balanced strength in the front and back shoulder muscles provides protective stability to the rotator cuff, which is prone to golf injuries especially as you age. Similarly, strive for a good balance of strength in you lower back and abdominal muscles as well as the flexor and extensor muscles of the forearms. Strength training that concentrates on the core muscles of the body should be done 2-3 times per week using one set of 8-15 repetitions per exercise. Stay on top of your game with regular chiropractic care. Doctors of chiropractic are trained and licensed to address health concerns that may affect your golf game. It is quite common for golfers, even PGA Tour players, to play better after receiving chiropractic treatment. Do yourself a favor and visit your Doctor of Chiropractic today! Issue 189 - 6/13/05
WHO USES CHIROPRACTIC? Chiropractic care is for everyone, not just injured blue collar workers, athletes with sprains/strains and pulled muscles, whiplash victims, the very young or the elderly. Every year more and more people from all walks of life are turning to chiropractic to improve their performance and their lives. Among chiropractic’s celebrity patients are quarterbacks, movie stars, politicians, golfers, singers, royalty, and heavy weight champs. Check out this list of chiropractic care celebrities, past and present:
There are at least 30 million other people enjoying the benefits of regular chiropractic health care. If you are not one of them you need to ask yourself, why not? You cannot believe that you are doing everything for you and your family’s health if chiropractic care is not included in your life or your family’s. Please don’t take your health for granted. Unfortunately, many individuals don’t fully appreciate their health until it’s gone. When it does happen the first symptom may be the last one (heart attack or stroke)! Remember: symptoms are the last thing to appear in a disease process. Make an appointment today to be screened for nerve interference and make the effort to improve your health! Issue 190 - 6/20/05
CHIROPRACTIC EDUCATION Chiropractic is a branch of the healing arts concerned with human health and the wellness process. Doctors of chiropractic (DC) see the human body as an integrated being. Chiropractic is a unique science that works to relieve all kinds of conditions and ailments without drugs or surgery. As more and more Americans are taking responsibility for their health, it’s no wonder that chiropractic is growing quickly. Today, chiropractic is the third largest doctoral level health profession after medicine and dentistry. Chiropractic has been around as a separate and distinct profession since 1895; however, the concepts behind chiropractic have been around for centuries. Historians believe it was first practiced as far back as 2700 BC by the Chinese, as well as the Egyptians, Hindus, and ancient American Indians. Hippocrates, the great Greek physician, recognized the importance of spinal manipulation stating, “Get to know the spine for this is the requisite of many diseases.” What many people don’t realize is the long, intensive education required to become a doctor of chiropractic. As primary care providers, doctors of chiropractic are extensively trained in the healing sciences and in many areas receive more intensive training than MDs, especially regarding the spine. DCs use many of the same procedures as an MD to evaluate a patient: full case history, physical exam, and a possible X-ray exam. Because chiropractic focuses on health rather than disease, a doctor of chiropractic will also carefully evaluate lifestyle issues, including nutrition, exercise, and stress. Doctors of chiropractic seek to bring the body back into balance using the body’s own built-in survival and healing mechanisms. To accomplish this, DCs employ manual and/or instrument (e.g. an Activator) delivered adjustments to the spine thus allowing the nerve and skeletal systems to function properly. However, there are times when the body is not able to overcome the condition and drugs or surgery may be warranted. If this occurs, you will be referred to the appropriate medical professional. So just how much education do chiropractors receive? In total, a doctor of chiropractic attends an average of seven years of school. Most state licensing boards require completion of a 4-year chiropractic college course following at least two years of undergraduate education, although there are several states that presently require a bachelor’s degree either before matriculation and/or before licensure. All state boards recognize academic training in chiropractic programs and institutions accredited by the Council on Chiropractic Education (CCE). For licensure, most state boards recognize either all or part of the four-part test administered by the National Board of Chiropractic Examiners. State examinations may supplement the National Board tests depending on state requirements. Completion of at least six years of college level study for a Doctor of Chiropractic makes them experts on the spinal column and nervous system. If this level of education surprises you, you’ve probably never been to a Doctor of Chiropractic. According to a Gallup survey, 90% of all people who go to a chiropractor say their care was effective. That’s because chiropractic offers healthcare that works safely without drugs or surgery. As I learned at Palmer College of Chiropractic: Chiropractic first, drugs second and surgery last. Issue 191 - 6/27/05
PROTECT YOURSELF! Part 1 of 2 Last week was the first day of summer—ah, the warmth of the summer sun after a long, cold winter is so refreshing. But BEWARE the dangers of that suntan no matter how good you think your tan looks. Your health is at risk especially living in Colorado’s high altitude which means higher sun exposure. We all need to use sunscreen for protection, not to stay out longer in the sun! In their defense, ultraviolet (UV) rays produced by the sun kill certain germs, activate Vitamin D, and boost our mood. But that deep, dark tan many people seek damages the skin irreparably. In fact, the first line of protection against UV rays is the skin itself. Skin cells have their own “do-it-yourself” repair kit that can heal DNA damaged by overexposure to the sun. All through the night, injured skin cells do what they can to mend themselves. However, if too many cells need fixing, the repair mechanism is overwhelmed. When that happens, not every cell can be mended—some die off and others survive in an altered state. When the body detects the presence of defective cells, the skin’s immune system springs into action. Its mission is to destroy surviving mutant cells so that they cannot multiply and some day cause skin cancer. Langerhans cells are the backbone of the skin’s immune system. These “sentinels” identify sun-damaged skin cells so the immune system can eliminate them. But Langerhans cells are themselves extremely sun sensitive. UV radiation reduces the number of these essential cells and weakens the ones that remain. Do you break out with fever blisters after a spell in the sun? That’s proof positive that your skin’s immune system is not performing at peak level! Keep in mind that the body’s natural defenses vary for each individual. It may not be fair, but it’s true: We’re not all equal under the sun! Do you know these Sun Facts?
Your doctor of chiropractic is concerned with your complete health not just back and neck pain. Regular exercise, proper nutrition, and regular chiropractic care will help you reach and maintain optimum wellness. Next week: How to protect yourself and more fun Sun Facts! Issue 192 - 7/4/05
PROTECT YOURSELF! Part 2 of 2 Last week’s article focused on ultraviolet (UV) rays and how the skin’s own immune system attempts to protect us from sun damage. In part 2 of “Protect Yourself” you will learn more about UV rays, steps to take to protect yourself and loved ones, and more fun facts about the sun. We now know that time spent in the sun accumulating UV rays into the skin leads to problems later in life. It’s those accumulating effects that damage the skin’s DNA and cell function. Cancer is not the only thing we should worry about. Excessive sun exposure also causes pre-malignant actinic keratoses, pre-mature wrinkles, dark and unsightly blotches, leathery skin, and immune system suppression. Thanks to our love of sun tanning and our outdoor-oriented lifestyles, skin cancer has become a growing and significant health concern. The incidence of melanoma is growing faster than any other cancer. Our children face a one in seven risk of getting skin cancer during their lifetime! Unlike many types of cancer, however, almost all skin cancers are preventable. And while most skin cancers are non life threatening, they can cause extensive disfigurement if left untreated. There are three types of ultraviolet rays. We’ve all heard of UVA and UVB rays but there is also a third: UVC. UVA rays maintain a relatively constant intensity throughout the year. They penetrate more deeply into the skin’s layers than UVBs and cause premature aging and wrinkling, sunburn, and even cancer. UVBs are stronger than UVAs, are more intense in the summer months, at higher altitudes, and closer to the equator. UVBs are the most common cause of sunburn, can contribute to premature aging of the skin, and can cause cataracts (permanent clouding of the eye reducing vision). UVB exposure over the course of our lifetime can also cause skin cancer and alter the immune system. The third type—UVC—are the strongest and most dangerous type. Normally they are filtered by the ozone layer and do not reach the Earth. However, with the continued depletion of the ozone, healthcare professionals recommend a comprehensive program of sun protection which includes avoiding unnecessary sun exposure and a combination of sunscreens and sun protective clothing. The amount of UV that will filter down to Earth reaching the skin depends on the time of day, season, altitude, where you live, and length of time spent in the sun. Sun protection is basically a matter of putting barriers between sunlight and your skin. It’s only common sense to:
Here are a few more “Sun Facts”:
Following some common sense rules while in the Sun can help avoid problems later in life. Enjoy a safe summer in sunny Colorado! Issue 193 - 7/11/05
OLD WIVES' TALES: FACT OR FICTION? “The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.” This quote is attributed to Thomas Edison and is so appropriate to chiropractic care—the largest natural health care profession in the world. My parents raised my brothers and me under chiropractic care but we also heard all the health folklore from well-meaning grandparents. This week I thought it would be interesting to take a closer look at some the old wives’ tales that still abound. Are they true wisdom or a bunch of baloney? Old wives’ tale: Fish is brain food. Turns out that we now know fish is an excellent source of omega-3 fatty acids which is important in the development of the brain. Research also shows that people who eat fi sh have less plaque in their arteries so they have better blood fl ow to the brain and therefore may experience better mental function. Fish also contains important B vitamins that help with cognitive ability and memory. Final verdict: True. Old wives’ tale: An apple a day keeps the doctor away. Eating an apple a day is a great way to get essential nutrients into your diet but no more so than eating other fruits or vegetables. All fresh produce contains antioxidants which can lower your risk of heart disease, stroke, cancer, and other diseases. Of course, apples are good but bananas, oranges, blueberries, and strawberries would be just as effective at keeping the doctor away. Final verdict: True. Old wives’ tale: Sitting too close to the TV is bad for your eyes. My brothers and I heard this all the time, however, it’s not really harmful. It may fatigue your eyes temporarily, but it’s not bad for them according to the American Academy of Ophthalmology. Same thing for reading without adequate light. Final verdict: False. Old wives’ tale: You’ll go deaf listening to loud music. Turning up the volume can damage your inner ear. A study from the Institute of Laryngology and Otology at University College in London found that 62% of nightclub regulars and 72% of regular rock concert attendees have experienced hearing problems, including premature hearing loss and tinnitus (ringing in the ears). Final verdict: True. Old wives’ tale: Eating carrots is good for your eyes. Well, Mom had the right idea but the wrong vegetable. The nutrient lutein—found only in small amounts in carrots—has been shown to reduce the severity of the age-related eye disease macular degeneration. Broccoli, spinach, and other green leafy vegetables are much better sources. Final verdict: False. Old wives’ tale: Don’t crack your knuckles; it causes arthritis. The “cracking” is actually caused by the bursting of a bubble of nitrogen that forms inside the joint when the joint moves. Popping your knuckles may be irritating to others, but it doesn’t cause arthritis, enlarged joints, or musculoskeletal problems according to the Arthritis Foundation. Final verdict: False. Old wives tale: You’ll catch a cold if you go outside with wet hair. Colds are only caused by viruses. Going outside with wet hair or forgetting your jacket on a chilly day isn’t going to make you sick. Final verdict: False. So there you have it. The final tally: 3 true and 4 false. At some point in your life you realize that Mom usually knows best, however, some of the things she taught you over the years weren’t exactly on target. My parents taught me that prevention was best and that’s what chiropractic is all about. The chiropractic formula for good health: regular adjustments, adequate exercise, sufficient rest, proper nutrition, good posture, and a positive attitude (don’t forget that apple every day!) Issue 194 - 7/18/05
FITNESS MYTHS Last week’s article, “Old Wives’ Tales: Fact or Fiction,” was a fun topic and while doing the research I ran across common myths surrounding fitness. Since spring and summer usually spawns a desire to get out and exercise, this week we will look at some common fitness misconceptions. This latest information comes from the Mayo Clinic as well as WebMD and may just bust some of those old ideas about fitness. By following outdated or unproven fitness advice, you may hinder the benefits of your fitness routine. And you may do more harm than good! No pain, no gain. Ouch! Exercising to the point of pain can harm you, not help. A little muscle soreness when you do something new isn’t unusual, but soreness doesn’t equal pain. Be reasonable. If it hurts, STOP. Women who lift weights will bulk up. Women don’t have enough testosterone to develop large, bulky muscles says the American Council on Exercise (ACE). Strength training will not cause women to build bulky muscles, although steroids might. Using hand and ankle weights while you jog gives the benefits of strength training and aerobic conditioning at the same time. If you want aerobic exercise, then jog. If you want strength, do resistance exercises. Do not combine them. The momentum that weights generate when you perform aerobic activities can stress tissues and lead to joint and muscle problems. If you exercise, you can eat whatever you want. You’re joking right? If you eat more calories in a day than you burn off, you’ll gain weight. Period. A good fitness regimen includes a sensible balance between getting enough exercise and eating right. For weight loss, eat more fruits and veggies, cut way down on sugary foods, and EAT LESS. Abdominal exercises will flatten your stomach. Sorry. Abdominal exercises, such as sit-ups (crunches), are important for strengthening those muscles and improving posture. Reality—muscle is muscle and fat is fat. If you have excess fat in your abdomen you won’t be able to see the muscles no matter how many crunches you do! To lose that fat, you need to eat fewer calories than you burn. Spot reducing is possible. Guess again. It’s simply not possible to “burn off” fat in a specific body part by exercising that area, according to the ACE. Numerous studies have tried to refute that claim. However, only regular exercise—aerobic and strength—and a sensible diet can burn off body fat. Exercise keeps you up all night. As long as you don’t exercise within three to four hours of bedtime, the opposite is true. Exercise contributes to a more restful sleep and also makes you more alert in your daily life. Going to a gym is the only way to get fit. Not true. Any movement is good. You can fit a considerable amount of physical activity into your daily life by doing things you enjoy. Dance, ride a bike, or take a brisk walk on a nature trail. Plan a home workout using a fitness tape. Lift some hand weights while you watch your favorite TV show. It all counts. If you’re short of time, break it down. Walk for 10 minutes three times a day, and you’ll get the health benefits of a 30 minute walk each day. Muscle weighs more than fat. Here’s a good one. According to WebMD, a pound of muscle weighs the same as a pound of fat. The difference is that muscle is much denser than body fat. Therefore, a pound of muscle will take up a lot less room in your body than a pound of fat. Another benefit? Muscle is significantly more vascular (better blood supply) than body fat and will cause you to burn more calories at rest than body fat! So how many myths did you “bust?” Just as it is necessary to know what steps to take to meet your individual fitness goals, it is just as important to know what not to do. There is no quick fix. And forget those “get-skinnyquick” product ads. Chiropractic advocates a basic formula for good health: regular adjustments, proper nutrition, adequate exercise, good posture, sufficient rest, and a positive attitude. Issue 195 - 7/25/05
CHIROPRACTIC RESEARCH Does it surprise you that the chiropractic profession conducts research? For many of those unfamiliar with chiropractic care it does. The truth is the chiropractic profession has always relied on clinical research and experimentation. In fact, chiropractic research is occurring around the world. Chiropractic colleges are active in research as are several excellent research organizations which adhere to the strictest scientifi c standards. If one does a Google search for “chiropractic research,” over 900,000 entries are found! This week we will look at some of the most noteworthy research studies conducted since 1980. • The Manga Report, from the University of Ottawa, reviewed all the international evidence on the management and cost of low back pain care. Pran Manga, Ph.D. concluded that signifi cant cost savings would occur if the management of low back pain were transferred to chiropractors from physicians. He determined that chiropractic care is safer than medical management of low back pain. Dr. Manga states that “Many medical therapies are of questionable validity or are clearly inadequate. Chiropractic care is greatly superior to medical treatment in terms of scientifi c validity, safety, cost effectiveness and patient satisfaction.” He also concluded that “chiropractic should be fully insured (and) fully integrated into the Ontario health care system.” • J.S. Wright, D.C., conducted a study and reported to the Journal of Chiropractic that 74.6 percent of patients with recurring headaches, including migraines, were either cured or experienced reduced headache symptoms after receiving chiropractic adjustments. Daniel C. Cherkin, Ph.D. and Frederick A. MacCormack, Ph.D. administered a survey in 1989 that concluded that patients who were receiving care from health maintenance organizations (HMOs) in Washington State were three times as likely to report satisfaction with chiropractic care as they were from other physicians. The patients also reported they believed that their chiropractor was concerned about their welfare. • In 1985, the University of Saskatchewan Study monitored 283 patients “who had not responded to previous conservative or operative treatment” and who were initially classifi ed as totally disabled. The study revealed that after daily spinal adjustments were administered, “81 percent …became symptom-free or achieved a state of mild intermittent pain with no work restrictions.” • The British Medical Journal reported in the June 2, 1990 issue that T.W. Meade, M.D. studied patients over a two-year period. Dr. Meade found that “for patients with low-back pain in whom spinal adjustments are not contraindicated, chiropractic almost certainly confers worthwhile long-term benefi t in comparison with hospital outpatient management.” • In 1991, Joanne Nyiendo, Ph.D. conducted a worker’s compensation study in Oregon. She concluded that the median time loss in days for comparable injuries on any case was 9.0 days for patients who received chiropractic care as compared to 11.5 days for those who received medical treatment. • A 1992 review of data gathered from over two million users of chiropractic care in the United States appeared in the Journal of American Health Policy. It stated that “chiropractic users tend to have substantially lower total health care costs.” The data also indicated that chiropractic care reduces the need for both physician and hospital care. The clear message from these studies and others is that chiropractic care remains a cost effective, natural, and efficient method of healing that is many times equal or superior to medical care. Chiropractic is often less expensive and can significantly reduce time away from work not to mention eliminating the dangers of drugs and surgery. Issue 196 - 8/1/05
I AM A CHIROPRACTOR This week’s article comes from the book, Chiropractic First by Terry A. Rondberg, D.C. A 1975 graduate of Logan College of Chiropractic, Dr. Rondberg helped thousands of patients in his offices in St. Louis, Missouri and Phoenix, Arizona. Reaching thousands wasn’t enough for Dr. Rondberg. Sadly, he knew that there were millions more people who probably would never have the opportunity to experience the power of chiropractic firsthand. They were either cut off from chiropractic care because of unfair insurance practices or they were led to believe that medical treatment was the only avenue to health. These are the people Dr. Rondberg wanted to reach through an intensive campaign of public education and political action. He became a prolific writer and founded The Chiropractic Journal in 1986, a monthly newspaper distributed to every chiropractor and chiropractic student in the world. He has also authored several more books including Under the Influence of Modern Medicine and Chiropractic that he co-authored with Timothy J. Feuling. Dr. Rondberg included these words, I Am a Chiropractor, by B.J. Palmer, D.C. in his book, Chiropractic First. Whenever I read these words I am inspired and hope you enjoy them as well. “I am a Chiropractor working with the sciences of the universe by turning on the life in man thru the art of the adjustment. I do not prescribe, treat, or diagnose conditions. I use only my hands. I work with that ‘mysterious something’ which created my body from two cells. At a time prescribed aeons ago I was set in this body to experience. That cosmic power which created me, which also moves the seas, rotates the earth, directs the heavens, gives life, takes it away, is everything. And that power which set the universe in motion and created me did not abandon me when I became free of the security of my earthly mother’s womb. It is still with me and protects me as it moves all forms toward their final predestined goal. It is not mine to educatedly ask ‘why’ or ‘where’, but to Innately live; and live to help my fellow creatures. And with this Chiropractic adjustment I use all the powers and energies moving this universe, to allow my fellow creatures the chance to live, free of dis-ease. I wish nothing in return, only the chance to GIVE. I give with the only thing I have, LOVE. And I love all by removing that which interferes with 100% of LIFE. I do not look to others for direction, I look within. I am a perfect expression of God living 24 hours each day for others—I am a PRINCIPLED CHIRPRACTOR.” Chiropractic First by Dr. Rondberg is an excellent book for everyone. This is what my friend and colleague, the late Dr. Fred Barge, D.C., Ph.C. had to say about the book, “Written in layman’s language, Chiropractic First will be a useful tool in bringing a thorough understanding of chiropractic’s approach to health and disease.” Call today for a free consultation and learn more about the chiropractic approach to natural healthcare. Issue 197 - 8/8/05
UNFORGETTABLE QUOTES D.D. Palmer, discoverer-founder of the chiropractic profession, and his son, B.J., known as the spokesmandeveloper of the profession, were both prolifi c writers. The hallways and lecture rooms at Palmer College of Chiropractic in Davenport, IA are adorned with the famous words of the renowned father and son. This week I chose a few of the famous quotes of D.D. and B.J. taken from the book, Chiropractic First by Terry A. Rondberg, D.C.:
“The most dangerous part of receiving chiropractic care, is driving your motor vehicle in traffic to the chiropractic office.” Issue 198 - 8/15/05
BACKPACK SAFETY TIPS School will be starting soon and for many students “hitting the books” leads to academic achievement. However, according to information from Backpack Safety America, students who carry those books in overloaded backpacks may be unknowingly participating in the beginning of a health epidemic. The recent Wal-Mart commercial on TV is a prime example of an overloaded backpack! In recent decades there has been an alarming increase in reports of childhood back pain. Scientific research now reveals an alarming danger associated, at least in part, with improper use of backpacks on young spines. Back pain accounts for more than 19 million doctor visits per year, according to the U.S. Department of Health and Human Services. One has to wonder what that figure will be when the current members of the “backpack generation” are in their thirties and forties. To understand how overloaded backpacks can affect your child’s body, it helps to understand how the back works. The spine is made of 33 bones called vertebrae and between the vertebrae are discs that act as natural shock absorbers. When heavy backpacks filled with books is incorrectly placed and/or carried on your child’s shoulders, the weight’s force can pull your child backward. To compensate, your child then bends forward at the hips or arch his or her back which can cause the spine to compress unnaturally. Kids who carry their backpacks over one shoulder because they think it looks better may end up leaning to one side to offset the extra weight. They might even develop lower and upper back pain and strain their shoulders and neck. Carrying heavy backpacks is likely to lead to poor posture as well. Girls and younger children may be especially at risk because they are smaller and may carry loads that are heavier ion proportion to their body weight. Also, backpacks with tight narrow straps that dig into the shoulders can interfere with circulation and nerves. Narrow straps can contribute to numbness, tingling, and weakness in the child’s arms and hands. There are steps you, as parents, can take to help your child avoid the problems associated with improperly used and over loaded backpacks. Please share these guidelines from the Colorado Chiropractic Association:
The information in this article is provided solely for educational purposes and not as medical advice. Please consult a medical or health professional if you have questions about your health. No liability is accepted should you decide to self-treat or self-prescribe. Issue 199 - 8/22/05
STRESS... A SILENT KILLER Chiropractic care relieves nerve interference through adjustments to the spinal column thus allowing the body to heal itself. In essence then, nerve interference is a silent killer. Stress, like nerve interference, is also a silent killer. Any of the meditation and relaxation techniques, such as breathing meditation, mindfulness meditation, or progressive relaxation and stretching, will relieve stress. Everyone should fi nd a technique that works best for them and stick with it! Few people really understand meditation. It involves quieting the mind. The less sensory input the better. It’s best to meditate in total quiet and even better if it can be done in total darkness. Many people say this would drive them crazy but that’s because meditation is something we are not accustomed to. In reality, it should be approached with caution and discipline. I’m certainly no expert on the subject but I have found and use simple meditative techniques on a daily basis to relive stress. The fl aw in many meditative techniques is that they require conscious effort which is completely counter-productive. Removing conscious effort and desire is all that is needed. Breathing: Breathing exercises are the simplest path to inner calm and relaxation. Only fi fteen minutes a day can signifi cantly reduce stress-related symptoms. Breathing is controlled by both the voluntary and involuntary nervous system forming a connection with our inner and outer selves. There are numerous relaxation techniques that focus on breath control. One such technique induces sleep. It involves focusing on the area below the navel. Sit quietly and watch your breath as it goes in and out of your abdomen. Do this for fi ve to ten minutes. If you fi nd your mind wandering, instead of trying to stop those thoughts, simply try to focus your attention back to your breathing. Not only are you giving your mind a chance to take a break, but you are calm and ready for a restful night’s sleep. Progressive Relaxation: This exercise is also very good before bedtime. Lie down and take several deep breaths. Then breathe in slowly as your tense the muscles in your feet. Hold your breath while holding the tension for a count of 20. Then, slowly breathe out releasing the muscles until they are totally relaxed. Repeat this process with your calf muscles, thigh muscles, abdominal muscles, arm muscles, and fi nish with the facial muscles. Finish the exercise with a few more deep breaths. Unless of course, you are already asleep, which makes this exercise perfect for performing in bed? Sleep tight! Stress management is important in maintaining health. Ask your Doctor of Chiropractic for other tips to manage stress as well as tips on healthy eating, proper exercise, and good posture. Invest in your wellness—you’re worth it! The information in this article is provided solely for educational purposes and not as medical advice. Please consult a medical or health professional if you have questions about your health. No liability is accepted should you decide to self-treat or self-prescribe. |
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