Frank J. Valente DC, CCSP

Stand Up Straight!

2011-12-22T10:18:00.001-05:00

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 roll to 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.

Concussions: The Basics

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.

Working To The Extreme

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.

Coffee for Good Health?

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.

Fructose: Is it Safe?

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.

Keep Your Bones Strong

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.

To Your Health

2011-12-15T11:46:00.001-05:00

To Your Health is brought to you by:

Frank J. Valente, DC, CCSP

420 Madison Ave, Suite 803
NY, NY 10017, USA

Visit Web Site | Contact E-mail

(917)338-7917

December 6, 2011 - Volume 5, Issue 24

Maximize Your Chiropractic Care

Back pain - the first thought many people have when they hear those words is, "chiropractor." That's true, but in addition to helping ease back pain, there are many other professional services a doctor of chiropractic can provide to help make health and wellness a lifetime endeavor. Advice and assistance related to nutrition, exercise, posture and weight loss are just a few of the ways chiropractors can help improve your health in addition to resolving your back pain:

Nutritional Advice: Dietary and nutritional supplements are an integral part of many chiropractic offices. Doctors of chiropractic realize that extra weight on your body adds to additional stresses on your spine. This additional weight makes you biomechanically more susceptible to injury and greater risk for health problems. Starting a weight loss program under the supervision of a healthcare professional has a greater likelihood of long-term success. Ask your doctor about nutritional supplements that may be helpful in reaching your intended goal.

Postural Support: Chiropractors are experts at analyzing posture and how it relates to spinal problems. They are trained in the art of detection, function, and restoration. A doctor of chiropractic searches for the problems that exist underneath poor posture and its effect on quality of life movement dysfunction. By analyzing spinal curvatures and alignment, your doctor searches for the problems that contribute to the postural pattern and develops a strategy of correction.

The Right Tools: Most chiropractors offer equipment that can help improve your quality of life and assist with activities of daily living, such as bending, lifting, twisting, exercising, sleeping, etc. For example, ask your chiropractor about purchasing spinal support belts to help when lifting objects or working on your feet for long hours. Orthotic foot supports are very prevalent in most chiropractic offices; this is a cost-effective way to help sore feet, achy muscles, and fatigued lower backs. Braces and wraps can be used for arm and leg problems such as knee and elbow pain. Most doctors also offer hot or cold packs for home use and topical analgesic pain relief lotions that are more effective than over-the-counter options. Make sure you ask your chiropractor about using some of these devices to maximize your progress.

Working hand-in-hand with your doctor of chiropractic is the perfect solution to help with your long-term health goals. Reach out and ask for their guidance; you'll be surprised at how pivotal a role they can play in maximizing your whole-body health.

Easy Exercises to Help Improve Your Golf Game

Golfers who are looking to maximize their performance and avoid and/or rehabilitate following common golf-related injuries should try these exercises in consultation with their doctor of chiropractic.

Reducing Cancer Risk: Power of Antioxidants

Antioxidant supplementation resulted in a substantial reduction in the risk of cancer mortality (death) or death from any cause over an 11-year period, according to a recently published study.

Brain Exercise: How to Keep Your Mind Healthy

Learn how participating in simple leisure activities such as reading, playing board games or musical instruments, and dancing can help you reduce the risk of developing dementia as you age.

Five Ways to Detox Naturally

In need of a detox after the holidays? Try these safe
and natural nutritional strategies to help cleanse your body of toxins.

Fish for Better Health

Fish doesn't just taste great; the health benefits you can reap from consistent fish consumption are countless. Here's what recent research has found.

Krazy About Kale

2011-09-29T07:26:00.001-04:00

On the hunt for a nutritious, vitamin-packed vegetable that is also loaded with great flavor? Try kale. There are many reasons to pile this cruciferous veggie on your plate. It is low in calories, has zero grams of fat and contains nearly 20 percent of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating.

Need more reasons? Kale also contains the glucosinolate isothiocyanate (ITC), which fights the formation of H. pylori (Helicobacter pylori), a bacteria that can attack the digestive system and cause big problems. Kale is also a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. There are also tons of vitamins in kale – think vitamins C, D, A and K. All boost immunity, help maintain healthy bones and teeth, and maximize overall health. Enjoy!

Achilles Tendon Injuries

2011-09-18T00:40:00.001-04:00

Achilles Tendon Injuries

Achilles tendon injuries are one of the most common overuse injuries in recreational sports. A very small percentage of these injuries are diagnosed and treated by doctors of chiropractic.

What is especially interesting is that a high percentage of these injuries are caused by a posterior calcaneus subluxation.

The first step in evaluation of an Achilles tendon injury is palpation of the injured area. A ruptured Achilles tendon must first be ruled out. This is done by performing Thompson's Test, which calls for squeezing the calf muscle and checking for the normal plantar flexion of the foot response. If a complete rupture is present, I would recommend a consultation with your orthopedic referral doctor. Most cases of severe rupture will be in the group of males over the age of 40. The majority of non-ruptured tendon injuries will not require surgery if proper conservative care is provided.

http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=45451

The Safety of Chiropractic

2011-09-18T00:03:00.001-04:00

Controversy. The Media feeds on it.
Millions of patients love their chiropractor and appreciate our unique and safe approach to recovery from pain. Significant research suggests that chiropractic is the safest approach available for relief from neck pain, back pain, headaches and other “musculo–skeletal” complaints. Lets review that research, and discuss how modern medicine has contributed to the Myth that chiropractic care is dangerous.

http://midtown-chiropractor.com.edit.officite.com/blog/post/the-safety-of-chiropractic.html

Manipulation or Microdiskectomy for Sciatica?

2011-09-18T00:01:00.001-04:00

FROM: J Manipulative Physiol Ther. 2010 (Oct); 33 (8): 576–584
Gordon McMorland, DC, Esther Suter, PhD, Steve Casha, MD, PhD, FRCSC, Stephan J. du Plessis, MD, R. John Hurlbert, MD, PhD, FRCSC, FACS
Gordon McMorland, DC, National Spine Care, #300, 301 14th Street N.W., Calgary, AB, Canada T2N 2A1.
gmcmorland@nationalspinecare.com
OBJECTIVE: The purpose of this study was to compare the clinical efficacy of spinal manipulation against microdiskectomy in patients with sciatica secondary to lumbar disk herniation (LDH).
METHODS: One hundred twenty patients presenting through elective referral by primary care physicians to neurosurgical spine surgeons were consecutively screened for symptoms of unilateral lumbar radiculopathy secondary to LDH at L3-4, L4-5, or L5-S1. Forty consecutive consenting patients who met inclusion criteria (patients must have failed at least 3 months of nonoperative management including treatment with analgesics, lifestyle modification, physiotherapy, massage therapy, and/or acupuncture) were randomized to either surgical microdiskectomy or standardized chiropractic spinal manipulation. Crossover to the alternate treatment was allowed after 3 months.
RESULTS: Significant improvement in both treatment groups compared to baseline scores over time was observed in all outcome measures. After 1 year, follow-up intent-to-treat analysis did not reveal a difference in outcome based on the original treatment received. However, 3 patients crossed over from surgery to spinal manipulation and failed to gain further improvement. Eight patients crossed from spinal manipulation to surgery and improved to the same degree as their primary surgical counterparts.
CONCLUSIONS: Sixty percent of patients with sciatica who had failed other medical management benefited from spinal manipulation to the same degree as if they underwent surgical intervention. Of 40% left unsatisfied, subsequent surgical intervention confers excellent outcome. Patients with symptomatic LDH failing medical management should consider spinal manipulation followed by surgery if warranted.

http://midtown-chiropractor.com.edit.officite.com/blog/post/manipulation-or-microdiskectomy-for-sciatica-a-prospective-randomized-clinical-study.html

The Effect of Nutritional Supplements on Osteoarthritis

2011-09-17T23:57:00.001-04:00

Osteoarthritis (OA) is the most common form of joint disease and cause of musculoskeletal disability in the elderly. Conventional management of OA primarily focuses on the relief of symptoms, using agents such as analgesics and non-steroidal anti-inflammatory drugs (NSAIDs). These drugs, however, are associated with significant side effects and fail to slow the progression of OA. Several nutritional supplements have been shown to be at least as effective as NSAIDs at relieving the symptoms of OA, and preliminary evidence suggests several of these supplements may have a role in influencing the course of OA. The purpose of this article is to review the available literature on the effectiveness and safety of nutritional supplements for the treatment of OA.

http://midtown-chiropractor.com.edit.officite.com/blog/post/the-effect-of-nutritional-supplements-on-osteoarthritis.html

What is Forward Head Posture?

2011-09-17T23:55:00.001-04:00

Thanks to AZFamily.com and Erik Dalton, Ph.D. for the use of these pictures!

In the poster on the left, the first sketch (top-left) represents “perfect” head posture. A line dropped from the center of the external auditory meatus (EAM) would land directly in the center of the shoulder (the tip of the acromion process). The graphic on the right demonstrates the progression of forward head posture (occasionally referred to as “anterior head translation”).
According to Kapandji (Physiology of the Joints, Volume III), for every inch your head moves forwards, it gains 10 pounds in weight, as far as the muscles in your upper back and neck are concerned, because they have to work that much harder to keep the head (chin) from dropping onto your chest. This also forces the suboccipital muscles (they raise the chin) to remain in constant contraction, putting pressure on the 3 Suboccipital nerves. This nerve compression may cause headaches at the base of the skull. Pressure on the suboccipital nerves can also mimic sinus (frontal) headaches.
Rene Cailliet M.D., famous medical author and former director of the department of physical medicine and rehabilitation at the University of Southern California states:

“Head in forward posture can add up to thirty pounds of abnormal leverage on the cervical spine. This can pull the entire spine out of alignment. Forward head posture (FHP) may result in the loss of 30% of vital lung capacity. These breath-related effects are primarily due to the loss of the cervical lordosis, which blocks the action of the hyoid muscles, especially the inferior hyoid responsible for helping lift the first rib during inhalation.”

Persistent forward head posture (a.k.a “hyperkyphotic posture”) puts compressive loads upon the upper thoracic vertebra, and is also associated with the development of Upper Thoracic Hump, which can devolve into Dowager Hump when the vertebra develop compression fractures (anterior wedging). A recent study found this hyperkyphotic posture was associated with a 1.44 greater rate of mortality.
It's not uncommon to observe 2" of anterior head placement in new patients. Would you be surprised that your neck and shoulders hurt if you had a 20-pound watermelon hanging around your neck? That's what forward head posture can do to you. Left uncorrected, FHP will continue to decline. Chiropractic can be very corrective, especially in the hands of a chiropractic rehabilitationist. Our specialty is in reversing the joint fixations (what we refer to as “subluxations”) and in re-invigorating the muscles that normally retract the head.

www.midtown-chiropractor.com

New Study Reveals That Back Surgery Fails 74% of the Time

2011-09-17T23:51:00.001-04:00

Researchers reviewed records from 1,450 patients in the Ohio Bureau of Workers’ Compensation database who had diagnoses of disc degeneration, disc herniation or radiculopathy, a nerve condition that causes tingling and weakness of the limbs. Half of the patients had surgery to fuse two or more vertebrae in hopes of curing low back pain. The other half had no surgery, even though they had comparable diagnoses.
After two years, just 26 percent of those who had surgery had actually returned to work. That’s compared to 67 percent of patients who didn’t have surgery. In what might be the most troubling study finding, researchers determined that there was a 41 percent increase in the use of painkillers, specifically opiates, in those who had surgery.

http://midtown-chiropractor.com.edit.officite.com/blog/post/new-study-reveals-that-back-surgery-fails-74-of-the-time.html

Spinal Manipulation Compared with Back School and for Treatment of Low Back Pain

2011-09-17T23:50:00.001-04:00

Researchers followed patients with lumbar radiculopathy secondary to disk herniation treated after a diagnosis-based clinical decision rule. A prospective observational cohort study was conducted at a multidisciplinary, integrated clinic that includes chiropractic and physical therapy health care services. Data on 49 consecutive patients were collected at baseline, at the end of conservative, nonsurgical treatment and a mean of 14.5 months after cessation of treatment. Disability was measured using the Bournemouth Disability Questionnaire (BDQ) and pain using the Numerical Rating Scale for pain. Fear beliefs were measured with the Fear-Avoidance Beliefs Questionnaire (FABQ). Patients also self-rated improvement. Mean duration of complaint was 60.5 weeks. Mean self-rated improvement at the end of treatment was 77.5%. Improvement was described as "good" or "excellent" in nearly 90% of patients.

http://www.chiro.org/LINKS/ABSTRACTS/Spinal_Manipulation_Compared_with_Back_School.shtml

The Great Faceoff: Chiropractic Goes Head-to-Head With NSAIDs and Acupuncture

2011-09-17T23:49:00.001-04:00

The following commentary involves reviewing a brilliant series of 3 consecutive studies, comparing popular forms of treatment for chronic spinal pain, including NSAID use, acupuncture, and spinal adjusting for relief. The author reports that this is the first study of long-term efficacy of 3 distinct and standardized treatment regimens for patients with chronic spinal pain syndromes.

http://www.chiro.org/research/ABSTRACTS/The_Great_Faceoff.shtml

What Causes Chronic Neck Pain?

2011-09-17T23:47:00.001-04:00

North American Spine Society
It is usually not possible to know the exact cause of neck pain in the days or weeks after a car accident. We know the muscles and ligaments get strained and are probably inflamed, but they usually heal within six to ten weeks. Pain that lasts longer (than 6-10 weeks) is usually due to deeper problems such as injury to the disc or facet joint, or both.

Soft-Tissue Neck Trauma

2011-09-17T23:46:00.001-04:00

The mechanical relationship between the head and neck has been crudely compared to a brick attached to a flexible rod. As the structural mass of the head is so much greater than that of the neck, it is no wonder that injuries of the neck are so prevalent. Even the person with a short neck and well-developed neck muscles and ligaments is not free of potential injury. The viscera of the neck serve as a channel for vital vessels and nerves, the trachea, esophagus, and spinal cord, and as a site for lymph and endocrine glands. When the head is in balance, a line drawn through the nasal spine and the superior border of the external auditory meatus will be perpendicular to the ground.

http://www.chiro.org/rc_schafer/Monograph_15.shtml

Joint Trauma

2011-09-17T23:44:00.001-04:00

The general stability of synovial joints is established by action of surrounding muscles. Excessive joint stress results in strained muscles and tendons and sprained or ruptured ligaments and capsules. When stress is chronic, degenerative changes occur. The lining of synovial joints is slightly phagocytic, is regenerative if damaged, and secretes synovial fluid that is a nutritive lubricant having bacteriostatic and anticoagulant characteristics. This anticoagulant effect may result in poor callus formation in intra-articular fractures where the fracture line is exposed to synovial fluid. Synovial versus mechanical causes of joint pain are shown in Table 1.

http://www.chiro.org/rc_schafer/Monograph_8.shtml

Backpacks and Children

2011-09-17T23:42:00.001-04:00

An example of proper and improper spinal loading

Conditions That Respond Well to Chiropractic

2011-09-17T23:41:00.001-04:00

Asthma

Attention Deficit Disorder

Autism

Bell’s Palsy

Blindness/Visual Disorders

Blood Pressure

Cancer

Carpal Tunnel Syndrome

Cerebral Palsy

Chronic Neck Pain

Colic

Crohn's Disease

Deafness

Degenerative Joint Disease

Forward Head Posture

Multiple Sclerosis

Otitis Media

Parkinson's Disease

Radiculopathy

Repetitive Stress

Scoliosis

Spinal Allignment/Cervical Curve

Stress

Subluxation

Temporomandibular Joint

Visceral Disorders

Vertigo and Balance

Wellness Care

Whiplash

Eat Healthier When Eating Out

2011-09-15T18:36:00.001-04:00

Americans are eating out at an ever-increasing (sometimes daily) rate, and usually paying the health consequences. It's tough enough finding healthy food when grocery shopping these days, but put your trust in the hands of a burger joint, a diner, a pizza parlor or the vast majority of other restaurants and you're generally asking for trouble. Here are five substitutions to infuse a little more health into your next dining experience away from home.

4 Vitamins You Can't Do Without

2011-09-15T18:34:00.001-04:00

Vitamin A plays an important role in vision, bone growth, reproduction, and cell division. Adequate amounts of vitamin A help to regulate the immune system and protect against infections by producing the white blood cells that destroy harmful bacteria and viruses. Dietary sources: Carrots, sweet potatoes, pumpkin, eggs, milk.

Vitamin C: As you probably already know, a daily dose of vitamin C is one of your easiest and most effective weapons against illness. Vitamin C's profound ability to protect cells from free radical damage can help lower your risk of various diseases and conditions, while improving iron absorption to promote healthy blood cells.Dietary sources: Fruits and vegetables, particularly cantaloupe, citrus fruits, berries, broccoli, green and red peppers, tomatoes and winter squash.

Vitamin D is actually a hormone the body creates naturally from diet and sunlight. It is vital for maintaining a strong immune system, regulating inflammation, assisting in calcium absorption, and decreasing the risk of chronic diseases. Since vitamin D promotes calcium absorption and enables normal mineralization of bone, it is needed for healthy bone growth and remodeling. Without sufficient vitamin D, bones can become thin, brittle or misshapen. Dietary sources: Fatty fish, cheese, egg yolks, fortified foods.

Vitamin E helps to prevent blockages in the coronary arteries. Additionally, vitamin E acts as a powerful antioxidant and anti-inflammatory agent to protect the liver, which can metabolize and excrete some forms of vitamin E. Antioxidants such as vitamin E effectively protect cells from free-radical damage, which contribute to the development of cardiovascular disease and other serious health conditions. Dietary sources: Nuts, seeds, vegetables oils (soybean, canola, etc.), green leafy vegetables.

Remember to talk to your health care provider if you are considering taking any of these vitamins as supplements so they can recommend an appropriate dosage.

Tennis Elbow Treatment

2011-09-13T15:10:00.001-04:00

Tennis elbow and chiropractors are a natural fit. Tennis elbow usually refers to pain in the outer part of the elbow and the upper part of the forearm. This pain is caused by inflammation of the tendon when it rubs against the bony protuberance at the outer part of the elbow. The adjustments done by the chiropractor can realign the entire body and reduce pressure on the elbow ligaments.

The most common symptoms of tennis elbow include pain over the outside elbow, which can also radiate up or down the arm, wrist weakness, tenderness over the outside of the elbow, and difficulty extending the forearm. pain when lifting or bending the arm may also be a sign of a ligament problem, along with pain when gripping or carrying an object. The pain from tennis elbow generally lasts for about 6 to 12 weeks, but can also persist for years if the problem is not corrected by a chiropractor.

Tennis elbow is considered an overuse injury, caused by repetitive, forceful movements of the wrist. This forces the thumb to move outwards and the palm to move upwards, which shortens the muscles of the forearm. The point of attachment at the outer part of the elbow then becomes strained and any sudden movements may cause the tendon to tear. Despite the name, only about five percent of tennis elbow patients actually play racquet sports. Any repetitive motion can cause the injury, including gardening or typing.

Chiropractors will recommend certain treatment measures to relieve tennis elbow. The most important is to completely rest the elbow and ice it down to reduce the inflammation. An elbow brace or strap may be required if the problem continues and total rest is impossible. Your chiropractor can examine the problem and locate any problems with the function of the elbow and muscles of the forearm or wrist. A misalignment in the shoulders, neck, or back may lead to compensation injuries in the arms and elbows, so these adjustments may be enough to fix the problem for some people.

It is also crucial to increase the blood circulation to the elbow and forearm area. The chiropractor can do this by alternating hot and cold packs while massaging the muscles to relieve tension. Once the pain has subsided, a comprehensive rehabilitation and physical therapy program should be followed to regain strength and range of motion in the elbow and forearm.

Jump-Start Your Next Workout

2011-09-02T09:22:00.001-04:00

Has your workout program been in a downward spiral lately? Have you been doing less and less physical activity? Are the once pain-free activities now causing increased pain? If so, you might want to resume your workouts with isometric exercise. Find out more about isometric exercises and beginner exercises to get you started with chiropractic care at our office located in Midtown Manhattan, NY.

Eat Less Salt!

2011-09-02T09:19:00.001-04:00

The fast- and processed-food industries offer a staggering variety of sodium-laden foods, many of which make a huge dent in your recommended daily allowance for sodium in a single serving. Example: Look closely at canned soup labels; many soups contain 2,000 mg or more of sodium per can – more than 80 percent of your RDA (currently 2,400 mg for adults under age 51 and 1,500 for those over age 51 or suffering from high blood pressure, diabetes or kidney disease.)

Sodium Gone Wild

Sodium plays an important role in the body in the proper amounts – it helps maintain fluid balance, transmit nerve impulses, and influence muscle contraction and relaxation – but too much can be a big problem. Sodium attracts and retains water; too much sodium will accumulate in the blood, increasing blood volume. The heart has to work harder to pump that blood, increasing arterial pressure. Chronic fluid retention and increased blood pressure can lead toheart disease, stroke and congestive heart failure.

Within reason, your kidneys can handle too little or too much sodium; if the body isn't getting enough (which is rare), the kidneys hold on to sodium; if it's getting too much, the kidneys excrete the excess through the urine. The problem is that the average American consumes so much sodium on a daily basis (3,400 mg on average, or 1,000 mg more than the RDA) that the kidneys can't always eliminate enough.

The Potassium Connection

Potassium and sodium work together in the body to maintain cellular fluid balance. Cells actually have a sodium-potassium "pump" that helps facilitate this balance; by pumping sodium ions out of the cell in exchange for potassium ions, sodium is removed from the cell. As mentioned, sodium attracts water; if sodium stayed within the cell, it would effectively explode from the inward diffusion of water.

Because sodium and potassium have this vital balancing function on a cellular level, getting the right amounts of both in your diet is equally vital. That means limiting your sodium intake while ensuring you don't ignore potassium. The RDA for potassium is currently 4,700 mg; ideal food sources include bananas, citrus juices, avocados, cantaloupes, tomatoes, potatoes and lima beans. (A medium banana provides in the neighborhood of 450 mg of potassium.)

Many foods contain potassium (particularly plant-based foods), but in today's culture, you can see why people are struggling to meet their RDA for potassium and far exceeding it when it comes to sodium. The solution: Be a smart shopper. Evaluate the sodium content in your favorite foods and make wise decisions that ensure you come in at or under your daily requirement for sodium, not way above it. Talk to your doctor to learn more.

Five Daily Anti-Aging Tips:

2011-09-02T09:13:00.001-04:00

Five Daily Anti-Aging Tips

Hydration is important for cellular functioning, so make sure you drink liquids regularly throughout the day. The phytonutrients in plant-based foods are essential for health and wellness. Eat plenty of vegetables and low-sugar fruits every day. Rest is necessary for your body to run optimally. The way to figure out how much sleep you need is to think about how much you sleep on a relaxing vacation, when you fall asleep naturally and wake up without an alarm. The number of hours you get on a relaxing vacation per day is generally how much time your body is craving for sleep. Take time to have fun with your loved ones. Social support and positive experiences have been seen in studies to be beneficial to health. Make sure to keep your body moving every day, even if it's just walking up and down stairs at work or taking a noon-time stroll around the block. Exercise is key to living a long and healthy life!

Find Your Fountain of Youth

2011-09-02T09:09:00.001-04:00

History shows us that people will go to great lengths to search for ways to remain young. The literal and figurative quest for the elusive "Fountain of Youth" is alive and well to this day.

While there is no way (at least yet) to "live forever," the process of searching has helped us to learn more about the multitude of factors that seem to allow for longevity and lifelong health. Here are some easy ways to find your own Fountain of Youth and live a healthier, happier life.

The Right Attitude

Within populations of people whose longevity seems to be more common, a natural curiosity and optimism (one that is usually more common only in children) appears to be more prevalent. It may be that a positive outlook does indeed promote positive outcomes, in that people who have a propensity toward optimism and excitement about basic aspects of life (as children do) may experience less physiological stress and thus be healthier. We know psychophysiological stressors can do great harm to the body over time. It makes sense that positive perceptions and lifestyle changes which promote lower levels of psychophysiological stress would be beneficial.

The Right Fuel

Aside from cognitive and lifestyle changes, we also know from studies that consuming an anti-inflammatory diet which is more plant-based is beneficial in slowing the progression of aging. Even with our skin, anti-inflammatory diets and foods tend to slow down aging of the skin. So, when we eat an anti-inflammatory diet, we are essentially promoting youth from the inside out. Since disease progression and aging have a lot to do with chronic inflammation in our body, when we eat foods that help to decrease the inflammatory chemicals in our body, we are essentially able to use foods as anti-aging medicine. In general, the main points to keep in mind when trying to eat more anti-inflammatory foods are to cut back on fatty, sugary, processed foods while increasing consumption of foods that are natural, organic and unprocessed.

The Right Schedule

Are you are prepared to make the above changes to achieve "eternal youth"? Well, there is just one more thing you should keep in mind: The human body is a machine. If you are going to keep it well-tuned with premium oil from your anti-inflammatory foods, you should also remember that all machines need time to rest and cool off. So please allow yourself time to rest every day, multiple times per day. This goes back to the idea of decreasing stress on the body because stress ages the body. It is imperative to make sleep a priority in your life, and to incorporate relaxation time into your busy schedule. The busier you are, the more you need it - even if it's just a few minutes here and there throughout the day. Just like you would never drive your car across the country without stopping, you shouldn't expect your body to be running constantly without intentional periods of rest.

Pablo Picasso once said, "Youth has no age." It is in our ability to create youthful qualities in ourselves that keeps us ageless. The knowledge of the ingredients necessary for longevity and health, as well as the discipline to implement them, is the anti-aging map we should all be looking for. Do not allow your numerical age to dictate your level of youthfulness. When we are able to hold on to the positive outlook of our younger years, consume the foods we know we should based on the wisdom that comes with our aging, and imitate the slower pace of our elders, that's when we are finally able to discover our own version of the Fountain of Youth.

Ergonomics for Construction Workers

2011-08-23T17:33:00.001-04:00

Construction tasks place the body in numerous risky positions. Cramped working areas, working overhead and at floor level, heavy material handling and repetitive tasks are just some of the risk factors construction workers face. The University of Iowa found that 70 percent of construction workers experienced low-back pain over a one-year period. When working in construction, keep in mind the following strategies.

Minimize Awkward Postures
Overhead work places static loads on the neck, back and arm muscles. Standing on a stool, ladder, scaffolding or platform can minimize this reach and bring the work into a safer position. Stands or jacks can hold materials in place for overhead installation.

If tasks require work at lower surfaces, sitting on a stool, bucket or the floor can minimize crouching. Knee guards or a padded surface can protect the patella while the worker is kneeling. Knee dollies or kneeling creepers also facilitate easy movement. For forward-leaning tasks, such as floor tiling, a creeper with chest support can be helpful. In addition, workers should plan their work to alternate kneeling with standing in order to stay productive while giving tired muscles a break.

Bar owners have long known that you can stand more comfortably in one place if there is a rail to alternately place your feet. Use a brick or other surface as a lifted foot rest when standing still. Shoe inserts or custom orthotics can also make standing more comfortable.

Digging
When most people shovel, they twist their body in one direction, bend over and then further twist their spine to toss the dirt. To avoid this risk, a long-handled tool can help decrease bending and minimize twisting of the spine. Alternately using the shovel on the left and right side of the body can reduce fatigue and muscle imbalances. In addition, keeping the wheelbarrow close helps to minimize the throwing distance.
Handling Tools
Improper or poorly designed tools place the user in awkward postures leading to tendinitis, carpal tunnel syndrome and strain. They also require excessive force, creating fatigue and pain. While there are numerous ergonomically designed tools on the market now, learn proper wrist positioning using the following key points:

• Avoid handles that end in the palm as they create local contact stress. Add padding or sleeves to lengthen and soften such handles.
• Look for soft or cushioned handles without sharp edges or grooves, which keep the wrists straight.
• While handles with ridges for the fingers seem to aide grip, they actually increase the risk for injury owing to the increased contact stresses.
• The handle diameter for tools such as hammers and screwdrivers should be between 1 ¼-inch and 2 inches. Precision tools require smaller handles of between ¼ inch and ½ inch in diameter.
• Power tools create less torque than air tools, reducing forces.
• While the hand or knee should never be used as a hammer, it is common in tasks such as laying carpet. Try to avoid this harmful habit.
Organizing Tool Belts
Carrying 20 pounds of imbalanced tools has many negative effects on the spine. Rearrange the tools to balance the load. For example, remove the tools you won’t use during the day to lighten the load. When you take a break, you should remove the belt to give your back a rest.

Belts with wide suspenders help distribute the weight between the hips and shoulders. Bucket-style tool belts are also a good option, as tools can be kept close but not place unnecessary strain on the spine.

Loading Vehicles
Heavy items should be placed close to the tailgate or doors to minimize reaching. Avoid reaching over the side of the truck to lift items. Utilizing truck lockers and bins allows better organization of items and minimizes reaching and crawling into the truck. Roll-out truck beds are also a good investment.

Minimizing the Effect of Vibration
Jackhammers, drills, impact wrenches and other power tools place construction workers at risk for hand-arm vibration syndrome and carpal tunnel syndrome, reduced circulation, paresthesias and pain. Vibration syndromes are often hard to treat, so prevention is important. Anti-vibration gloves, rest breaks and keeping the hands warm are beneficial.

Whole-body vibration occurs when workers sit in forklifts, cranes and other heavy equipment. Proper maintenance, use of a gel cushion on the seat and releasing hold of controls when not actively using them can help minimize the impact.

Reduce Your Risks
Many construction tasks, from turning a screwdriver to using equipment controls, require repetition. Learn to self-initiate rest breaks and alternate heavy and light tasks. Analyze which tasks you perform routinely to develop a personalized stretching program, counteracting the sustained postures you use on the job. Strengthening muscle groups opposing those you use at work is also vital to preventing future injury.

Ergonomics for Mouse-Intensive Jobs

2011-08-23T17:29:00.001-04:00

Workers such as architects, graphic designers, animators and computer-aided design (CAD) users spend countless hours in front of computers barely ever changing position. Does this sound familiar? If your job keeps you planted at your desk all day consider the following factors to help prevent injuries:

Prevent forearm overuse – Find a mouse that fits your hand, and then slide your palm up to rest on the mouse and use your whole arm to move the mouse when possible. If you rest your wrist on the desk for extended periods, consider using a soft gel pad to minimize pressure on the carpal tunnel. The best solution is to invest in a graphic tablet that will allow you to use a digital pen with a more relaxed and neutral position of the fingers, hand, wrist and forearm.
Prevent neck pain – You should be able to use your mouse with your elbow at your side and your hand directly in front of you. Try a keyboard that has a separate number pad or one that is on the left of the keyboard, which frees up space on the right for the mouse.
Choose a specialty chair – Recently, more chairs have been designed with a pear-shaped back, particularly with mouse-intensive users in mind. This type of chair supports the spine, but frees the scapula to move, encouraging whole-arm use rather than motion only from the wrist.

Treating Sports Injuries

2011-08-23T17:24:00.001-04:00

Sports and exercise are important steps to maintaining health. Unfortunately, however, injuries during participation in sports are all too common. Often, these injuries occur in beginners or those who don’t use proper safety equipment or become overzealous about an exercise regimen.
Strains and Sprains

An acute twisting or overextension of a joint can lead to tears of muscles and tendons, called “strains,” and tears of ligaments result in “sprains.”
In mild injuries, just a few fibers are torn or stretched. Severe injuries, where there is a tear through the full thickness of the structure, frequently require surgical intervention.
The intervertebral disc, a ligament between the vertebrae of the spine that works as a shock absorber, can also be torn, resulting in a disc bulge and/or herniation.

Tendinosis

In those who are training too much, overuse of a particular joint or joints in the body can result in pain and dysfunction. There injuries are called “overuse syndromes.”
A common overuse injury is tendinosis, a condition in which the tendon becomes inflamed from repetitive use.

Stress Fractures

Some athletes may experience a stress fracture, which occurs when an abnormal amount of stress is placed on a normal bone, such as in a runner who rapidly increases the amount of mileage, rather than gradually progressing to longer distances.
Shin splints are caused by microfractures on the front surface of the tibia (shin bone). This is most often seen in runners, although other athletes can be affected.

Diagnosis and Treatment
Sports injuries are most often diagnosed from the history of the activity which brought on the pain, along with a physical examination. In some cases, X-rays are necessary to rule out a fracture. Fractures require the application of some stabilizing device, such as a cast, after the bone is put back into position. Rarely, surgical intervention is required. Magnetic resonance imaging (MRI) and ultrasound may also be used.
There is a relatively standard treatment protocol for most types of sports injuries, which involves:

Rest. Generally no more than 48 hours of rest and/or immobilization is needed, depending on the severity of the injury.
Ice or heat can help with pain reduction and tissue healing.
Compression of the area may reduce the amount of swelling from the injury.
Elevation of the injured arm or leg above the level of the heart is thought to be helpful in reducing swelling.
Joint manipulation. Recent research has shown that, in some cases, joint manipulation can help with pain reduction and more rapid recovery.

Prevention
In many cases, sports injuries can be prevented. Proper conditioning, warm-up and cool-down procedures, understanding proper techniques and using appropriate safety equipment can substantially reduce injuries.

Stability Balls

2011-08-23T17:19:00.001-04:00

Stability balls, also known as exercise balls, Swiss balls, Physio balls, etc., are a low-cost versatile piece of equipment that can help improve core strength, facilitate flexibility exercises, and add variety to traditional fitness routines.
The exercise ball introduces an element of instability that isn’t available in a floor exercise. The body naturally and automatically responds to this instability by engaging the core muscles, both those in the abdominals and back and in the pelvic floor and hips. Over time, the core muscles strengthen, resulting in better posture, improved balance and enhanced athletic ability.
Choosing a stability ball
It’s important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. However, if you are overweight, an older adult, generally deconditioned, or just beginning a fitness routine, you may want to consider using a larger, softer ball. When sitting on the ball, make sure your hips are level—or just slightly higher than the knees.
Basic Exercises
Basic Abdominal Crunch: Lie on your back with your calves resting on the top of the ball. Curl your upper body, squeezing your abdominals and lifting your shoulders and upper back.
Body Ball Crunch: Lie on the ball with your back supported at the arch. Cross your arms behind your head or across your chest. Keep both feet on the floor. Curl your upper body, squeezing your abdominals and lifting your shoulders and upper back. Return to starting position. Do not pull on your head and neck.

Ball Pushups: Place the front of your knees and shins on the ball and your hands flat on the floor. Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position. Increase the challenge by walking further out so that only your ankles are supported by the ball.

Barefoot Running

2011-08-23T17:15:00.001-04:00

Until recently, most of us considered athletic shoes an important and essential part of our athletic training gear. Every year since the mid-1970s, the big running shoe companies have introduced new product lines based on shoes with increased cushion and support. Today, however, there has been an uprising among subgroups of runners, cross-fitness enthusiasts and weight lifters: Less shoe is better, and no shoe is best.
The premise behind barefoot running is essentially that the intrinsic muscles, joints, ligaments and mechanoreceptors of the feet require stimulation to function properly. And this optimal function is inhibited by highly supportive and cushioned shoes.
If you’re interested in trying out barefoot running, consider this advice before you begin.

Start with walking barefoot or in minimalist shoes, and gradually work into running.
Progress to short runs. Begin running only five minutes per run, and gradually increase.
Rather than going totally barefoot, use a minimalist shoe to protect your feet from thorns, glass, nails, stones and other debris.
Stop barefoot running at the earliest sign of pain.
Avoid running barefoot in freezing temperatures. Shoes protect us from frostbite if nothing else.
Be prepared for blisters and calluses to form as you transition to barefoot running.

Osteoporosis: Not Just An Elderly Disease

2011-08-23T17:13:00.001-04:00

It used to be that osteoporosis was considered a disease that affected only the elderly. We particularly associated osteoporosis with older women whose backs were slightly hunched over or those who could no longer stand up straight. Today, the truth is that an estimated 20 million American women suffer from osteoporosis, and 80 percent of them don't even know it.
Osteoporosis is a chronic, progressive condition that steals bone from the body, leading to fractures of the hip, spine and wrist. Older people can suffer disability and even death from osteoporosis-related fractures. Alarmingly, one in two women and one in eight men will suffer from an osteoporosis-related fracture in his or her lifetime.
Many people confuse osteoporosis with arthritis, and wait for swollen joints and discomfort before being tested. Even though osteoporosis is painless until a bone fracture occurs, it is important to find out how healthy your bones are now and if need be, adjust your lifestyle to avoid this brittle bone disease. The American Chiropractic Association recommends the following tips to maintain healthy bones:

Start a regular exercise program. Walking, skipping rope, jogging, playing racquet sports, swimming and aerobics are all helpful in reducing the risk of osteoporosis. Exercising for 20 minutes, three times a week, is helpful.
Although weight lifting exercises are generally recommended, the National Osteoporosis Foundation says those suffering from osteoporosis should consult their health care practitioner before beginning a weight lifting program because excessive strain on the bones could result.
Those with severe osteoporosis and who have suffered from fractures may find Tai Chi, a form of martial arts, to be a beneficial strength training exercise system.
People suffering from osteoporosis should be careful when bending and lifting heavy objects, including grandchildren. Bend from the knees, not the waist, when lifting, and try to avoid hunching while sitting or standing.
Be sure to include calcium in your daily diet. The National Institutes of Health's recommendations are 1,000 mg/day for post-menopausal women taking estrogen; 1,500 mg/day for postmenopausal women not taking estrogen, and 1,500 mg/day for men and women over 65 years of age.
If you are looking for a calcium supplement, try one that's highly absorbable, such as microcrystalline hydroxyapatite concentrate (MCHC), or one of the malates, fumarates, succinates, glutarates, or citrates. But don't overdo it. Taking more than the recommended amount of calcium may cause kidney stones.
Consider taking additional nutritional supplements, such as vitamin D, C, magnesium, zinc and silica after consulting with your doctor of chiropractic.
Eat a healthy, balanced diet, including fresh vegetables, fruit, nuts and seeds. Try broccoli, kale, collard greens, cabbage and turnip greens. Experiment with tofu, salmon, sardines and grains. Low-fat milk and/or yogurt are good sources of calcium. (A glass of low-fat milk and a cup of yogurt add 600 mg of calcium to your daily diet.)
Drink 8 eight-ounce glasses of water a day (herb teas, juices and coffee are not a substitute for water.) Avoid caffeine, carbonated sodas, alcohol, baked goods and junk food.
Watch your animal protein intake.

Chiropractic Care Can Help...
Talk to your doctor of chiropractic about ways to improve the health of your bones. Doctors of chiropractic are licensed and trained to treat patients of all ages and can help people suffering from osteoporosis lead healthier lives.

Is Your Cellphone Safe?

2011-08-18T10:37:00.001-04:00

For the past few years, we have been hearing conflicting reports about cell phone use and potential radiation exposure. Fortunately, the World Health Organization (WHO) has stepped up to set the record straight. Here's what you need to know.

10 More Better Day Quick Fixes

2011-08-18T10:35:00.001-04:00

Drink more water. Proper hydration helps the body function better and aids in the detoxification process, promoting cellular recovery.
Replace morning coffee with tea. Too much caffeine stresses your adrenal glands, which may lead to overall decreased energy levels.
Eat a good breakfast. Skip the simple carbohydrates like bagels, white breads, and processed foods. Eat fruit and protein.
Eat more bags than barcodes. In general, keep away from processed foods in boxes with barcodes and go with more natural food in bags. Eliminate the unnecessary food additives.
Take the stairs instead of the elevator. Use your body. Get moving. You burn more calories, helping fat loss. Plus, it is actually a little fun when you see people stare in amazement that you actually use the stairs.
Read more books. Turn off the television and stimulate your mind with a good book.
Be grateful. Take 60 seconds and write down three things you are grateful for in your life. For example: your health, children, spouse, job, family, etc.
Use your third eye. Apply light, sustained pressure for 60 seconds to the point above your nose and between your eyes. This is the "third eye" energy chakra point in acupuncture and is known for revitalizing energy.
Golf without leaving home. Roll a golf ball on the bottom of both bare feet for 2-3 minutes and release the soft-tissue fascia. You will release tension and increase blood flow as well as stimulate reflexology points.
Squeeze a stress ball for 60 seconds. Strong grip reduces neck tension and upper-back stress. Feel an immediate rush of energy. Make sure you do both hands and maintain breathing patterns.

A Better Way to a Better Day

2011-08-18T10:32:00.001-04:00

Day not going right? Stressed from the hectic routine of daily life? Feeling as if your life is spiraling out of control? Oftentimes we get so caught up in simply trying to make it through each day, that we don't take time to appreciate the here and now. Here are some easy ways to improve your day, your health and your life.

Blueprint for a Balanced Meal

2011-08-18T10:26:00.001-04:00

MyPlate, the new portion guide released early this summer, aims to teach healthy eating basics. The government converted the former USDA Food Pyramid to a portioned plate to make following dietary guidelines easier and more user-friendly for Americans. The idea of proper portion control, however, is nothing new. But if the key to healthy eating is so simple, why are two-thirds of Americans overweight or obese?

Our culture has come to be characterized by complete lack of control and confusion. Just as having too many material goods can rob each one of their value, eating too much can erode our ability to derive pleasure and satisfaction from food. Overeating works like a drug in the body: Excess energy intake stresses out your system at every level. If we are to realize our full potential and create a safe environment for our children, we must stop allowing ourselves to be victims of food pushers. We must find a new path to healthy bodies and minds.

MyPlate reinforces this portion idea that "less is more." It emphasizes balanced serving sizes and visual portion control. Being portion savvy will teach Americans to plate their food in the kitchen, preventing huge portions and second helpings. This naturally causes mindful eating and frees up time for more fun with the family. Let's take a closer look at how this new plate differs from the original food pyramid, which included the four food groups stacked in the shape of a pyramid with the number of recommended servings a person should eat from each group in a day.

Practical Application of the New Guidelines

MyPlate displays sections of fruits, vegetables, grains and protein, with a cup of dairy on the side. Americans have quite a few options within each food section. Some fruit choices are apples, bananas, grapefruit, mangos, pears, pineapples, and watermelon. Vegetables include kale, squash, carrots, potatoes, cucumbers, cabbage, and asparagus. Grains include rolled oats, pastas, pretzels, tortillas, whole-wheat bread, popcorn, and barley. MyPlate lists protein choices as beef, ham, venison, chicken, nuts, cod, and tuna. The glass of dairy focuses on low-fat milk, yogurts and cheeses. (For more information, www.choosemyplate.gov reviews specific examples and features "food galleries.")

MyPlate suggests increasing fruit and veggie intake to fill half your plate, making at least half of your daily grain intake whole grains, and switching to fat-free or low-fat milk. It also recommends limiting intake of sodium-filled soups, breads and frozen foods, and urges Americans to drink water instead of sugary drinks. A few other key items stand out to me:

Since fruit can be high in calories, it's important to watch portion sizes. Berries are a great choice, lowest in calories and full of antioxidants.

MyPlate considers beans as part of both the vegetable and protein portion of the plate. This highlights the fact that vegetarians consume beans as a protein choice, but more Americans should include beans in their diet. For adults, the recommended daily allowance for protein is 0.8-1.0 grams of protein per kilogram of body weight (about 80 grams for a 175-pound person). MyPlate fails to recognize other grains such as lentils, quinoa, brown rice, oatmeal, and bulgur as additional protein sources.

Common Conditions Treated by Chiropractic

2011-08-09T13:04:00.001-04:00

Even though doctors of chiropractic treat a wide variety of conditions other than the ones listed below, the following conditions are typical of the kinds of conditions that respond favorably to conservative chiropractic care.

Some Conditions Treated
• Spinal Subluxation/Joint Dysfunction
• Headaches, Migraines and Sinus Trouble
• Low & Mid-Back Pain
• Neck Pain, Whiplash, Strain
• Carpal or Tarsal Tunnel Syndrome
• Muscle Spasms
• Extremity Joint Pain & Stiffness
• Pain, Weakness, Tingling, Numbness of Arms or Legs
• Scoliosis
• Tendonitis
• Intervertebral Disc Syndrome
• Bursitis
• Gastrointestinal Syndromes
• Chronic Fatigue and Chronic Fatigue Syndrome
• Allergies
• Thoracic outlet syndrome
• Menstrual Disorders
• Loss of Equilibrium
• Upper Respiratory or Ear Infection
• Colic

Symptoms of Spinal Misalignment

2011-08-09T12:59:00.001-04:00

The human spine consist of 24 movable bones called vertebrae. The vertebrae are connected and cushioned by intervertebral disc made of a special type of cartilage. Intervertebral disc provide spacing for the spinal nerves to exit between openings in the posterior joints of the spine. These openings are called intervertebral foramina. The disc along with the posterior joints of each vertebrae are responsible for the flexibility of the spine. Spinal misalignments called subluxations can cause changes in the function of the disc and posterior joints. These changes can alter the shape of the disc and the intervertebral foramina where the delicate spinal nerves exit. The result is irritation to the spinal nerves that send and receive information between the body and the brain. The areas listed below are directly or indirectly controlled by the spinal nerves and may cause malfunction represented by the following effects.

The Cervical Spine consist of 7 vertebrae with spinal nerves traveling to the face, ears, eyes, tongue, sinuses, eustation tubes, vocal cords, pharynx, pituitary gland, thyroid gland, neck muscles and shoulders. Possible effects of malfunction are: headaches, nervousness, insomnia, colds, fatigue, allergies, sinus trouble, runny nose, earache, pain around eyes, acne, pimples, throat conditions, stiff neck and upper arm pain.

The Thoracic Spine consist of 12 vertebrae with spinal nerves traveling to many of the internal organs, the arms, wrist and hands. Possible effects of malfunction are: asthma, cough, pain in lower arms and hands, allergies & heartburn. Conditions affecting the following organs: heart, lungs, gall bladder, liver, kidneys, pancreas, adrenals, small intestines and lymph system.

The Lumbar Spine consist of 5 vertebrae with spinal nerves traveling to the abdomen, large intestines, appendix, sex organs, uterus, bladder, prostate gland, legs, ankles, feet and muscles of the lower back. Possible effects of malfunction are: constipation, colitis, diarrhea, cramps, painful or irregular periods, bed wetting, painful knees, backache, leg cramps, weakness in the legs.

The Sacrum is the base where the spine rest, and is part of the pelvis. Pelvic mis-alignment can cause changes along the entire spine. Connected to the sacrum is the coccyx, commonly called the tailbone. The spinal cord is covered by a thin membrane that attaches to the coccyx. This membrane extends the entire length of the spinal cord and continues to cover the brain. Changes that occur during pregnancy or falls can alter the position of the coccyx, possibly changing the tension on this membrane. Ask your Doctor of Chiropractic about the symptoms listed and many other conditions that could be caused when there are spinal misalignments.

Chiropractic is based on the scientific fact that your body is a self-regulating, self-healing organism. These important functions are controlled by the brain, spinal cord, and all the nerves of the body. The skull protects the delicate tissues of the brain. The moving bones of the spine protect the vulnerable communication pathways of the spinal cord and nerve roots. If the nervous system is impaired, it can cause malfunction of the tissues and organs throughout the body. Doctors call this the Vertebral Subluxation Complex.

Chiropractors work by restoring your own inborn ability to be healthy. When under proper control of your nervous system, all the cells, tissues, and organs of your body are designed to resist disease and ill health. The chiropractic approach to better health is to locate and help remove interferences to your natural state of being healthy. A common interference to the nervous system is the 24 moving bones of the spinal column. A loss of normal motion or position of these bones can irritate or impair the function of the nervous system. With improved spinal function there is often improved nervous function. A Doctor of Chiropractic can help remove interferences that may be impairing normal health. Since the primary focus of your care is improved nervous system function, chiropractic can have a positive effect on many health conditions not normally thought of as "back" problems.

Three Ways to Avoid Burnout

2011-08-04T16:36:00.001-04:00

1. Cross It Off: Burnout is physical and mental exhaustion, commonly caused by too much work, stress or routine. It also can be a lack of organization that overwhelms you. The solution: make a list of your daily, weekly and monthly priorities, then cross them off your list one by one. Satisfaction of accomplishment and feeling "in control" will keep you motivated for the long term.

2. Change It Up: No matter what we do, life boils down to a series of routines that are both comforting (most of us need routine) and also put us at risk of suffering burnout. Whether it's your same old diet, same old workout or same old month-to-month schedule, mix things up occasionally to stay fresh and invigorated. Try new foods, vary your workouts and plan a few vacations.

3. Give It a Rest: Because burnout is synonymous with exhaustion, the remedy is to take a physical and mental vacation from the norm. Good health is a lifestyle, so pursue it with awareness that you're in it for the long haul. Life is more than 24/7 of dieting, exercising and working excessively. Make time to rest, recover and rejuvenate. Your body (and mind) will thank you for it.

Try This: Greek Goodness

2011-08-04T16:33:00.001-04:00

When it comes to yogurt, the health benefits are endless. Yogurt

has everything from probiotics, which help promote healthy digestion, to calcium, which is essential for strong bones.

In the past few years an alternative to regular yogurt has made its way on to the shelves – Greek yogurt. Greek yogurt is another type of yogurt known for having a thick consistency and is packed with just as many health benefits as regular yogurt – some might say even more. Here are some of the primary nutritional differences between the two:

Greek yogurt has approximately double the protein of regular yogurt.
Greek yogurt has fewer carbohydrates and less sodium than regular yogurt. This could be beneficial to diabetics and those watching their caloric intake.

So try Greek yogurt on its own or in a smoothie. Whether Greek or regular, be sure to choose low-fat or nonfat varieties.

Interval Training: Blast the Fat

2011-08-04T16:29:00.001-04:00

In order to lose weight, you need to burn more calories than your body consumes and uses on a daily basis, pure and simple. Exercise is one of the main ways to burn fat calories.

A great way to burn fat and lots of calories is through interval (circuit) training. Interval training breaks up the work with periods of rest. Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your after workout metabolic rate. Here are some fantastic interval training exercises that will help you burn calories and lose weight:

Circuit #1

20 Push-ups
20 Squats
20 Mountain climbers
20 Jumping jacks

Circuit #2

20 (10 per leg) Lunges
20 Siff squat
20 Dips on chair or bench
30-Second run in place/high knees (repeat)

Circuit #3

30 Bench step-ups - alternate legs
30 Push-ups on bench
30 Dips on bench
30 Seconds skip/jog or sprint to a tree (or swings) and back. Repeat four times.

Circuit #4 Obstacle Course (Repeat 3-4 times)

Set out 2 cones ( or some sort of markers) about 15 yards apart
Run from cone to cone for 30 seconds
Take a 5-second break
Skip from cone to cone for 30 seconds
Take a 5-minute break
Shuffle side ways from cone to cone for 30 seconds
End with plank hold for 30 seconds

Whichever circuit you pick, repeat the entire set of exercises 3-4 times. Your doctor can give you more information about proper performance of these exercises while helping design an exercise program suitable to your health needs.

Workout for healthy knees: run backwards!

2011-07-28T10:20:00.001-04:00

Most common knee injuries, such as iliotibial band syndrome and runner’s knee, or result of bad biomechanics or muscle imbalances. By putting muscles to work in different movement patterns, you can build underdeveloped muscles and potentially avoid several types of injuries. Backward running is a fantastic tool for both prehab and rehab. Backward running uses the primary hip extensors, the gluteal muscles, to move the legs forward. By doing this you will help reduce the stress on the hips and knees from overdeveloped hip flexors.

You Are What You Drink

2011-07-21T12:05:00.001-04:00

Not all calories are the same, especially when it comes to the calories you drink. Most people tend to revolve their diet plans around the foods they consume, often forgetting that what they drink on a daily basis is just as important. Countless drinks on the market tend to be very high in sugar content, which we all know eventually turns into fat, derailing our weight-loss goals.

Some drinks are also loaded with tons of calories that often can be just as high as an entire meal. Learning what drinks to watch out for and which ones to consume can make a big difference in your overall weight and health. Let's take a look at a few healthy options that can help you meet your long-term goals.

When it comes to finding the perfect drink to complement your healthy eating goals, the number-one thing you need is just five letters: water!

Water is a basic beverage that provides essential benefits like helping to digest your food properly and hydrating the body, but most importantly, it contains zero calories.

When considering beverages, it is essential to always read the nutrition facts just like you would with food. The first ingredient listed is the most common ingredient; the least common ingredient is listed last. Your drink should be mostly water or 100 percent juice, depending on the beverage. If you see sugar first on the label, watch out!

Other things to consider: Try to keep your sugar intake lower than American Heart Association's limits for added sugars: 100 calories (6 tsp) for women and 150 calories (9 tsp) for men per day. (These shouldn't be coming from beverages, since many of your foods contain sugars).

So this summer, satisfy your parched taste buds with water; and if you can't forgo your favorite sip (or more) of something less healthy, do it in small amounts! Small changes can equal big results! Drink well.

In Shape For Life

2011-07-21T11:57:00.001-04:00

After the age of 40, we tend to lose about 0.5 to 2 percent of our muscle each year. If you aren't concerned about looking good, then also realize that this loss is a large factor in falls in older age, which can most often lead to fractures and even death. The good news is that there's an answer to helping fight this. Follow these steps and you will find yourself getting in shape for life:

Step 1: Don't sit too long

The first goal is to avoid sitting or resting for long periods of time. A study in the Medicine & Science in Sports & Exercise found that people who sit for most of the day are 54 percent more likely to die of a heart attack. The shocking fact is that this is independent on whether you smoke or exercise! It doesn't matter if you exercise or smoke. Sitting long periods still increase the risk.

Step 2: Start a Walking Program

Start with small steps. The best way to do this is get a simple pedometer. Those cost a few dollars and are well worth it. Stick to your regular routine for the first week and record how many steps you walk every day. Do this every week until you can get to a goal of 10,000 steps per day. This is the big goal so don't aim for it from the start. It's about aiming for smaller goals first and then reaching them.

Step 3: Start a stretching (warm up) program

Good news is that you don't need to spend as much time holding a stretched position as we previously thought. That's because we are often confused between stretching and warming up. Warming up is about moving body parts slowly and through a full range of motion until your muscles get warmed up. This is the best thing to do before you start any exercise program. Research has shown that static stretching, those positions that you hold for several seconds, can sometimes be responsible for increasing injuries, not decreasing them.

Step 4: Start a strengthening program

Researchers at University of Michigan Health System found that an adult can add 2.42 pounds of lean muscle and increase overall strength by 25 to 30 percent after 18 weeks of resistance training. This can occur well into the 80's and 90's so its never too late to start.

The Purple Pill Myth

2011-07-21T11:54:00.001-04:00

The entire digestive process is orchestrated by good stomach acid. If there isn't enough, the gallbladder doesn't get triggered properly to function, and the pancreatic enzymes aren't released for proper digestion.

So, knowing the vital functions of stomach acid, it seems absolutely insane to take antacids or proton-pump inhibitors such as that little purple pill, doesn't it?

How does the stomach acid get turned off? And what can be done about it? The main reason stomach acid gets turned off is from stress caused by high carb intake (high sugar levels are enormously stressful for the body), mental stress, physical stresses like excessive exercise, or physical stresses such as inflammation, infections, anemia or food intolerances.

Most people simply need supplementation of digestible betaine hydrochloride (HCI), for three to six months to restore proper acidity to the stomach and eliminate the symptoms they're having. Mucilaginous vegetables like okra are especially effective for that. The stomach lining heals quite quickly, so after 10 days of eating okra or taking okra pills, you can add in the betaine hydrochloride with each meal. Make sure that it's taken with or right after a meal.

Apple cider vinegar is a popular home remedy for low stomach acid, but it's quite weak. It will help a little, but you might also consider supplementation, because if you are continuing to stress your body in whatever way that you do, the apple cider vinegar might not be enough, and considering how much we need good acid, it might be worthwhile to supplement.

It's not just a matter of fixing the problem once and thinking you're done. Pay attention to symptoms, and ask your doctor about betaine hydrochloride if you start having problems. Anytime you have a large meal, or when you travel, or in periods of high stress, you take it just as a precaution.

You will be amazed at how quickly those acid reflux, sour stomach, and gas problems will be resolved without having to take a lifetime of purple pills when you incorporate these simple, natural strategies. Ask your doctor for more information regarding digestive health.

Good Computer Working Positions

2011-07-12T14:00:00.001-04:00

To understand the best way to set up a computer workstation, it is helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your joints are naturally aligned. Working with the body in a neutral position reduces stress and strain on the muscles, tendons, and skeletal system and reduces your risk of developing a musculoskeletal disorder (MSD). The following are important considerations when attempting to maintain neutral body postures while working at the computer workstation:

Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.
Head is level, or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.
Shoulders are relaxed and upper arms hang normally at the side of the body.
Elbows stay in close to the body and are bent between 90 and 120 degrees.
Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable.
Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
Thighs and hips are supported by a well-padded seat and generally parallel to the floor.
Knees are about the same height as the hips with the feet slightly forward.

Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:

Make small adjustments to your chair or backrest.
Stretch your fingers, hands, arms, and torso.
Stand up and walk around for a few minutes periodically.

These four reference postures are examples of body posture changes that all provide neutral positioning for the body.

Upright Sitting

Upright sitting posture. The user's torso and neck are approximately vertical and in-line, the thighs are approximately horizontal, and the lower legs are vertical.
Figure 1. Upright sitting posture	Figure 2. The user's torso and neck are approximately vertical and in-line, the thighs are approximately horizontal, and the lower legs are vertical

Standing

Standing posture. The user's legs, torso, neck, and head are approximately in-line and vertical. The user may also elevate one foot on a rest while in this posture.
Figure 3. Standing posture	Figure 4. The user's legs, torso, neck, and head are approximately in-line and vertical

Declined Sitting

Declined sitting posture. The user's thighs are inclined with the buttocks higher than the knee and the angle between the thighs and the torso is greater than 90 degrees. The torso is vertical or slightly reclined and the legs are vertical.
Figure 5. Declined sitting position	Figure 6. The user's thighs are inclined with the buttocks higher than the knee and the angle between the thighs and the torso is greater than 90 degrees. The torso is vertical or slightly reclined and the legs are vertical

Reclined Sitting

Reclined sitting posture. The user's torso and neck are straight and recline between 105 and 120 degrees from the thighs.
Figure 7. Reclined sitting posture	Figure 8. The user's torso and neck are straight and recline between 105 and 120 degrees from the thighs

Nuts About Almond Butter

2011-06-22T09:59:00.001-04:00

More than 3 million people in the U.S. have peanut allergies, among

them millions of children. (Allergies among children have doubled in the past two decades, according to the American Academy of Allergy Asthma and Immunology.) Fortunately, adults and children can snack on almond butter as a sandwich spread or use it as a dip for veggies and know it's good for them. Here's why:

It contains less calories and saturated fat and more fiber, calcium, iron, vitamin E and magnesium (based on a 2,000 calorie diet) than peanut butter.
It can protect your heart. It's high in monounsaturated fats, which are associated with a reduction in heart disease risk.
Almond butter is packed with essential minerals. Some of the highly concentrated minerals found in almond butter include manganese and copper. It's also rich in calcium, iron and magnesium.
Almond butter is an excellent protein source. Almonds are packed with protein. One quarter-cup of almonds alone contains 7.62 grams of protein – more protein than an egg provides (only 5.54 grams).
It tastes great! With a smooth, grainy texture and creamy, nutty taste, this alternative to peanut butter complements everything from toast to vegetables.

So why not try almond butter today? Your doctor can tell you more about the nutritional value of nuts and how to incorporate them into a balanced, nutritious diet.

Stretching Your Limits

2011-06-22T09:55:00.001-04:00

Stretching is important for several reasons. It improves flexibility, which can come in handy whether you're reaching down to pick up a pencil from the floor, climbing a ladder to the roof or trying to grab your overeager child before they run into the street. From a sports perspective, flexibility allows you to move more easily and with a greater range of motion while reducing the odds that you'll pull, strain or overstretch something in the heat of battle. It also can protect against long-term injury, in the sense that flexibility and range-of-motion deficits can cause overcompensation patterns to develop.

Because stretching makes your body more flexible, it also has mental health benefits. First, picture yourself on the couch after a long day's work or a morning at the racquetball court, sore, stiff and in pain. Now picture yourself on the same couch after the same activities, but well-stretched, blood and oxygen circulating properly, able to achieve a superior range of motion despite your draining day. Now that's a reason to stretch, isn't it?

Traditionally, stretching routines have followed the principle of static holding; that means holding a stretch in a single position for 20-30 seconds or more. These types of stretches, known as static stretches, were the only stretches in town for years. Of late, experts in the fitness world increasingly question whether static stretching, particularly before running or performing a sport, has value. In fact, they theorize that static stretching may actually increase injury risk if performed before participating in an activity.

The reason for this concern is because when your muscles are cold, they're at their most stiff. That makes perfect sense, right? Again, picture yourself heading out for a run – without warming up your body – after spending a sedentary day at your desk at work and another hour in your car coming home. Static stretching could actually overstretch the muscle, straining or tearing it.

The solution, according to more and more experts, is to warm up first, complete your physical activity (say, a run) and then perform static stretches, when your body can handle it. The bottom line is that cold muscles are much easier to injure than warm muscles; applying a prolonged, static stretch before you're adequately warmed up could do more damage than good.

So, does that mean you shouldn't stretch before an activity? Of course not. But you might not want to do static stretches. Instead, try dynamic active stretches – things like knee lifts, arm circles, walking lunges, leg swings, torso twists, etc. Think of dynamic stretches as a way to warm up your body in a gentle fashion that prepares you for your activity. Talk to your doctor to learn more.

The Sensible Route to Slim

2011-06-22T09:52:00.001-04:00

In the long run, repeated episodes of unhealthy weight-loss attempts

are more likely to cause damage to our body and outweigh the health benefits of short-term weight loss. That doesn't mean it's better to stay at an unhealthy weight. We just have to make sure that we are losing weight in a healthy way and are able to maintain that weight loss.

It takes about a 500-calorie deficit per day to lose about 1 pound per week. If you incorporate exercise that burns an additional 500 calories per day, then you can lose 2 pounds per week. My recommendation would be to aim to lose no more than 2 pounds per week on average. "On average" takes into consideration that the initial weeks may result in greater weight loss because of the loss of retained fluids from exchanging fatty, salty foods for a healthier, more balanced diet. But overall, you should average out to about 2 pounds per week. If you are losing more than that, then you are more likely resorting to less-healthy methods of weight loss, which can hurt your metabolism and health in the long-term.

Believe it or not, people who lose weight at a slow, steady rate tend to keep the weight off longer because they are incorporating new, healthier habits instead of taking drastic measures to get the weight off. When we shift our focus from '"dieting" to "creating a healthier lifestyle," we are more likely to succeed in keeping the weight off for good. Here are a few ways to do just that:

Water: Make it a daily priority to stay hydrated with water and to incorporate vegetables and water into every meal. Portions do not need to be large, but by keeping these two ideas in mind, you will be less likely to become deficient in essential nutrients your body needs to function.

Fiber: Remember to increase fiber in your diet, but at a rate that is slow and gradual. If you increase your fiber intake too quickly, you may bloat and become gaseous. Therefore, start to increase your dietary fiber (soluble and insoluble) gradually to about 20-30 grams per day.

Consider drinking green tea. Green tea flavoring ranges from jasmine to genmaicha (green tea combined with roasted brown rice) to dragon well (hint of sweetness), just to name a few. Green tea has been shown in some clinical studies to have a beneficial impact on many aspects of health, including improvements in cholesterol, weight loss and weight maintenance. The healthy ingredients found in green tea include, but are not limited to, flavonoids, polyphenols and amino acids.

Ultimately, it's more important that you cross the finish line and achieve a healthy, fit lifestyle you can maintain, rather than losing a lot of weight quickly, but being unable to maintain the healthy weight because you took extreme measures to lose it. We all know that extreme measures cannot be maintained long-term

Cut Your Skin Cancer Risk

2011-05-26T12:55:00.001-04:00

Let's review what we know about skin cancer, skin protection and your health: If you stay out of the sun, tanning beds, etc., your chances of getting skin cancer are remarkably low (although not completely eliminated); if you get regular, moderate sun exposure, you'll ensure adequate vitamin D absorption(approximately 10 minutes a day will give you upwards of 10,000 IU; the RDA for vitamin D is 400 IU) and be less likely to develop skin cancer compared with people who experience painful sunburns – even if you spend more overall time in the sun than they do. And while debate runs thick about the effectiveness and safety of sunscreen, a recent study published in the Journal of Clinical Oncology emphasizes that if you apply a little lotion, your odds of suffering melanoma go way down.

While not the most common form of skin cancer, melanoma is the most dangerous form, causing approximately 75 percent of all skin cancer-related deaths. More than 160,000 new cases are diagnosed worldwide each year. Melanoma can appear on skin sites that do not receive sun exposure, so it's important to check your body regularly and report any skin irregularities to your doctor.

Sunscreen may help prevent melanoma, but it blocks vitamin D absorption, which means if you use it regularly, you need to ensure adequate vitamin D intake from food or supplements. And make sure you don't take it for granted; think moderation when it comes to the sun. You'll be happy you did. Your doctor can tell you more about skin health and how to enjoy the summer months while keeping your skin safe at the same time.

Support Yourself From the Ground Up

2011-05-26T12:53:00.001-04:00

Anyone who has experienced foot problems understands all too well that it can affect the rest of the body. The feet are your foundation, much like the foundation of a house. If that foundation suffers, the entire structure suffers right along with it; in some cases, it can come crashing down. Fortunately, that same logic applies in reverse: optimizing foot performance and health is like strengthening your foundation; the result can be a stronger, more durable you from the ground up.

A recent research review provides an excellent illustration of this principle. It involves the example of patients suffering from arthritis and other rheumatic diseases, which can rack the entire body with pain, stiffness and movement limitations. According to the review, biomechanical evidence suggests that "foot orthotics and specialized footwear may change muscle activation and gait patterns to reduce joint loading. Emerging evidence suggests that orthotics, specific shoe types and footwear interventions may provide an effective nonsurgical intervention in rheumatic diseases."

The takeaway here seems clear: Support your feet and your feet will support you. An increasing body of research suggests foot orthotics can positively impact foot health (and thus whole-body health) in numerous ways. Talk to your doctor to learn more.

The Dangers of Teen Texting, Social Networking

2011-05-26T12:50:00.001-04:00

A startling new study suggests a disturbing association between excessive social networking and texting by teenagers and participation in a wide range of poor health behaviors including cigarette, alcohol and drug use, increased sexual activity and violence. The study defined "hypernetworking" as spending three-plus hours per school day on social network sites such as Facebook, and "hypertexting" as sending in excess of 120 text messages per school day. Teens guilty of hypernetworking (11.5 percent of teens surveyed) were:

79% more likely to have tried alcohol
69% more likely to be binge drinkers
62% more likely to have tried cigarettes
84% more likely to have used illicit drugs
94% more likely to have been involved in a physical fight
69% more likely to have had sex
60% more likely to report four or more sexual partners

An even larger percentage of teens (19.8 percent) were guilty of hypertexting and displayed similar patterns of poor health behaviors:

More than twice as likely to have tried alcohol
43% more likely to be binge drinkers
40% more likely to have tried cigarettes
41% more likely to have used illicit drugs
55% more likely to have been involved in a physical fight
Nearly 3.5 times more likely to have had sex
90% more likely to report four or more sexual partners

The study by researchers at Case Western Reserve School of Medicine does not show cause and effect, which means it does not prove that excessive social networking and texting caused these unhealthy behaviors to manifest (or vice versa). That said, the study suggests enough of a potential connection to make parents think twice before allowing their teen unlimited text- messaging capabilities and unsupervised access to the Web.

What’s new about sleep?

2011-05-18T10:30:00.001-04:00

Does it take you more than 30 minutes to fall asleep? Once asleep, do you stay asleep for more than 6 hours at a time? Are you unable to get to sleep without some form of sleep aid? Do you awake feeling groggy despite the fact that you have been sleeping for 8 hours? If the answer to any of these questions is yes, then you may be suffering from sleep deprivation.
Sleep is almost as important as eating and breathing, yet most of us do not get quality sleep each night. Insufficient sleep results in reduced concentration, reduced productivity, impaired memory, and agitation. Long term sleep deprivation is possibly linked to diabetes, obesity and a compromised immune system. Extreme sleep deprivation can even cause episodes of schizophrenia.
It is estimated that at least 60% of Americans experience sleep difficulties. While sleep deprivation will not necessarily cause serious complications, it will take its toll on you and your body. While everyone’s sleep needs vary, most adults need about 8 hours of uninterrupted sleep each night. Many people wish they could find 8 hours to sleep each night, let alone get 8 hours of quality sleep.
While everyone suffers from an occasional sleepless night, some people experience sleepless nights more often than not. Shift workers, people who travel for a living, and those who suffer from acute stress and depression all are vulnerable to sleep deprivation. Many use sleep aids in an attempt to get a restful night of sleep, but instead wind up with an addiction to the sleep aid.
Chiropractic care is known to dramatically improve the quality and quantity of sleep. Chiropractors are trained in proper the functioning of the nervous system, so they are able to create the balance required to keep your body functioning properly. Chiropractic treatment naturally relaxes the body and restores full functionality of the nervous system. A physical exam along with an assessment of your diet, sleep and exercise regimen will enable your chiropractor to determine how and why you are not getting a quality night’s sleep. The chiropractor will develop a nutrition, exercise and chiropractic treatment plan to increase your quality and quantity of sleep.
After developing a complete sleep regimen, people report feeling less stressed, a decrease in depression symptoms, and better general health overall. While changing your sleep patterns does not happen overnight, people report a noticeable difference in their quality of sleep during the first week of chiropractic treatment. Don’t settle for anything less than a restful night’s sleep. Give your chiropractor a call today.

A Little Fat Can Go a Long Way

2011-05-12T09:29:00.000-04:00

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 offibrinogen, 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

Perfect Your Posture, Improve Your Health

2011-05-12T09:27:00.000-04:00

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.

Maximize Metabolism With a Healthy Thyroid

2011-05-12T09:24:00.000-04:00

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.

Soccer Kids Need Protection

2011-04-27T09:54:00.001-04:00

In the mid 1980s, soccer passed baseball at the most popular team sport in the US. There are local soccer teams, school soccer teams, AYSO soccer teams, and many other leagues. Soccer is a relatively safe sport that children of all ages can master. Children as young as 3 years old are playing soccer and as they get older, some children play on multiple teams in any given season. Soccer is seen as a safe sport for children of all ages because it is a limited-contact sport. Despite its limited-contact nature, playing soccer does put your children at risk for injury. With the increasing number of children playing soccer, chiropractors everywhere are recommending that parents consider the potential injuries that their children can experience when playing.

What is the risk?
There are three basic movements in soccer; kicking and dribbling the ball with the feet, trapping (which is akin to catching the ball without using your hands), and heading the ball (which is the deliberate use of the head to redirect the ball). Heading is the act that causes the most frequent injuries. The injury does not result directly from the ball contacting the head, but rather from the increased risk of collision when two players attempt to head a ball. Without proper instruction, heading can lead to injuries because of improper technique. The chiropractic community recommends that children not be taught to head the ball until at least age 10. This recommendation is based on the maturation and development of the spine.

Are helmets a solution?
Some school districts and athletic associations now require that very young soccer players wear helmets. While the helmet does protect the head, it does not protect the spinal injuries from heading. There is also concern that the helmets provide a false sense of security.

Prevention is the best approach.
The best way to manage any sports activity is to prevent the injury in the first place. There is no special equipment to purchase or additional education or training necessary. Parents and coaches already have what they need right at their fingertips.

If children must use the heading technique, teach them the correct way to do it.
Use smaller balls for younger players
Pad goal posts and require mouth guards and helmets for the youngest players
Ensure that your child has plenty of rest and does not over do it – one game per week is enough
Choose a broad spectrum of sports to develop the entire body.

Chiropractic Care Can Help...

Doctors of chiropractic are trained and licensed to treat the entire neuromusculoskeletal system. Chiropractors are specially trained in sports medicine and injury prevention. They can provide advice to coaches and parents on training, nutrition, and injury prevention. Has your child been injured while playing soccer or any other sport? A visit to the chiropractor can get your child healed and back on the field.

Distracted Eating = Overeating

2011-04-27T09:51:00.001-04:00

With few exceptions, distractions are rarely healthy, whether it's being distracted by screaming kids while driving, distracted by mindless e-mail in the middle of your busy work day, or distracted by a loud noise just as you're about to clean your sharpest knife. Being distracted while eating is also a big no-no, says recent research; in fact, it can lead to an all-too-common habit: overeating.

As reported in the American Journal of Clinical Nutrition, people distracted during eating tend to feel less full after eating and also have more difficulty recalling exactly what they've eaten. The study assessed how playing solitaire on the computer during a fixed lunch, eaten at a fixed rate, affected food intake and memory of what had been eaten (courtesy of a taste test 30 minutes later). Participants not assigned to the study group ate the same lunch at the same rate, but without the distraction of the computer game.

The study authors' conclusion says it all: "These findings provide further evidence that distraction during one meal has the capacity to influence subsequent eating. They may also help to explain the well-documented association between sedentary screen-time activities and overweight."

Eating without distractions isn't only a good way to avoid overeating; it's also beneficial for your overall health and wellness – whether it's eating away from your desk at lunch, giving yourself a much-needed break from the daily grind; or sitting down at the dinner table for a family meal instead of gluing yourself to the couch and watching TV. Your doctor can tell you more about the dangers of distracted eating (and overeating in general) and help outline a sensible nutritional plan for you and your family.

Getting in Shape: Keep It Simple!

2011-04-27T09:49:00.001-04:00

Complex does not mean better. You are about to discover simple exercise strategies that can be done easily, quickly and with great results, even if you are a beginner. So, what should you be doing? Good question. Let's get into some simple fitness tips and strategies to help you reach your goals.

Get Off the Machines. Free weights require more muscle activation for stabilization and control of movements, which means you burn more calories with every exercise. Muscles require energy to contract; the more energy you use with a movement, the more calories you burn and the leaner you get – assuming you don't overdo training and maintain good form.
Keep Yourself Hydrated. Did you know that being dehydrated makes you fatter? Why? Because muscle glycogen (sugar energy created from ingested carbohydrates)is stored along with water. For every gram of glycogen in the muscle, there should be three of water. Dehydration forces glucose to remain in the bloodstream instead of muscle until it reaches the liver for overflow storage. When the liver is full, the glycogen (sugar) has no place to go but your fat cells. Not good!
Plan Your Work and Work Your Plan. How can you hit a target you can't even see? You must set your goals and then document your progress via a journal, computer or cell phone application. This is the only verifiable way you can determine what does and does not work over time. Write down everything, from what you eat to when you eat, training programs, how you felt during and after workouts, etc. Take pictures of yourself as you progress to attach the visible senses to your goal.
Focus on the Core. For most people, your workout is motivated (at least to some degree) by the drive to improve your appearance. A prime target related to that goal invariably involves the elusive abdominals. Most people target the midsection with crunches or sit-ups. Although these are good examples of isolation exercises for the abdominals, you should also integrate alternative exercises that develop strength within all muscle groups of the core. This will provide you with the best foundation to push through the tough workouts in pursuit of your best body.

Despite our willingness to blame ourselves, our genetics or our hectic schedules, when fitness or weight-loss failure arises, it's often the result of flawed information destroying achievement potential. It's misinformation swallowing up the fitness hopes of someone with good intentions. Most of the mistakes we make when trying to get in shape involve actions (or a lack of action) that neglect the importance of the critical relationship between eating like an athlete, exercising aerobically in moderation, and challenging muscle. All three elements are crucial if the goal is a long-term positive physical change.

Once you learn to apply these strategies in a manner that fits comfortably into your life, you'll find the payoff for the time you invest in exercise to be significant and extremely rewarding. When you implement these strategies, fitness failure will no longer be an option! Talk to your doctor for more information.

Pediatric Prescription Overload

2011-04-27T09:46:00.001-04:00

Our children are becoming addicted to drugs - the legal kind. Pediatric prescription rates are skyrocketing and medical doctors increasingly turn to an ever-expanding medicine chest to treat childhood conditions - many of which have little data to support prescription use in the pediatric population and/or have been treated effectively without drugs for years.

In December 2010, The Wall Street Journal reported the latest findings by Medco Health Solutions Inc., which determined that roughly one in four children and 30 percent of adolescents between the ages of 10 and 19 are taking a medication for a chronic condition in the United States. Nearly 7 percent of children are taking two or more such drugs, according to the company's research for 2009.

It appears that the growing childhood obesity problem in the United States could be partially to blame for these alarming statistics. For instance, drugs used to lower cholesterol are taken by 10-19-year-olds at a rate 50 percent higher than a decade ago. The concern with this trend is that these drugs are associated with weight gain and an increased risk of developing type 2 diabetes; meaning that the cure for high cholesterol could actually exacerbate the problem.

The Medco report also indicated that medication use for attention deficit hyperactivity disorder(ADHD) is on the rise, with 13.2 percent of the prescription drug benefit dollars spent in this area. However, the greatest concern could be the spike in use of atypical antipsychotics. Traditionally used to treat schizophrenia, these drugs recently have been prescribed to children for a variety of psychiatric disorders.

Medco also noted in its report that since the FDA issued a suicide warning in 2004 for certain antidepressants, there has been a 23 percent drop in children taking these pharmaceuticals. However, the FDA has expanded to pediatric patients the indications for many new atypical antipsychotic medications, including Abilify, Zyprexa and Seroquel, which has the listed side effects of "signs of diabetes" and "large or rapid weight gain."

The National Center for Health Statistics reports that the percentage of Americans taking at least one prescription drug each month increased from 44 percent to 48 percent from 1999 to 2008. The percentage taking two or more increased from 25 percent in 1999 to 31 percent in 2008. In that same time period, the percentage of Americans who took five or more prescription drugs per month increased from 6 percent to 11 percent. Is it any wonder that in the United States alone, almost $300 billion is spent each year on pharmaceuticals?

The best way to ensure that your child doesn't become part of the pediatric prescription craze is to ask your doctor about drug-free treatment options whenever they reach for their prescribing pad. It's also essential to inquire about the safety record and research supporting the drug's use for children specifically. If you don't get the answers you deserve to hear, get more information before filling that prescription.

5 Simple Stress Solutions

2011-04-13T22:19:00.001-04:00

Stress can be a killer - quite literally, research suggests, but it can also make your day-to-day existence miserable. Who wants to walk (or rush) around all day as the oppressive weight of stress takes its toll on your body and mind? Here are five simple strategies to help you deal with stress and get back on the road to health and wellness:

1.Walk it off. There are so many physical and mental health benefits to a good walk; when it comes to stress, it's the perfect opportunity to relax, enjoy the outdoors and reduce your stress, either by forgetting about it for a while or having the chance to process it. In fact, in many cases stress isn't caused by a particular situation, but by the sense that you can'tescape your situation – your too-loud, too-hectic, too-frantic, responsibility-filled day.

2.Talk about it. One of the things that makes stress so damaging is that we often keep it to ourselves. Sometimes talking about how stressed you are (and why) with someone else is exactly what's needed to reduce it or at least understand it a little better - and that's half the battle. Your significant other, a family member, a friend or even a co-worker might be just what you need to get your stress (and how it's affecting you) out in the open. And once it's out in the open, it's easier to deal with.

3.Distract yourself. Stress doesn't have nearly as much power over you if you're not thinking about it. That can be a challenge, of course, especially when your every thought is focused on a particular stressor, but it's worth trying something – anything – to take your mind off your stress. True distraction means doing something that forces you to discard your stress to the greatest extent possible – try a baseball game, a night at the movies (particularly pure action or comedy), or even a good book or board game at home. Anything that requires your mind to focus on something other than your stress.

4.Deal with it. How do we "deal" with stress? It can involve any of these suggestions, but there are definitely a whole bunch more. It boils down to a few simple rules: a) Recognize when you're stressed; don't ignore it or pretend you're "fine." b) Understand why you're stressed; identify the source of the stress and think carefully about why it's affecting you. c) Find a way to reduce the stress (or eliminate it entirely); if that's not immediately possible, at least find a way to manage it so it doesn't continue to build.

5.Find the positives. There's a silver lining to every stressful situation or circumstance, whether it's stress about your job or career, your relationship, your family life, your (lack of) free time, your finances or anything else. It might be difficult to see at first, but it's definitely there. Think of stress as an opportunity to explore creative solutions that will not only ease your stress, but also reduce the chance it will return.

Healthy Snacks for Kids: Nuts and Seeds

2011-04-13T22:16:00.001-04:00

Research continues to reveal that nuts and seeds do not deserve

their bad reputation. Absolutely, they are high in fat; but it's the good fat, not the bad, and when eaten in moderation, their health benefits far outweigh the dangers of their fat content. The fact is, the more we learn about nuts and seeds, the more we realize that they're one of the best snack-food options for children.

In 1996, the Iowa Women's Health Study found that women who ate nuts four or more times a week were 40 percent less likely to die of heart disease. Since then, similar studies performed by the Harvard School of Public Health and Loma Linda University in California have found the same. And the Physicians' Health Study (2002) determined that men who consumed nuts two or more times per week had a noticeably reduced risk of sudden cardiac death.

Studies performed at Brigham and Women's Hospital and the Harvard School of Public Healthrevealed that three times as many people who were trying to lose weight were able to stick to a diet that included moderate fat content in the form of nuts and seeds. Researchers suggested that the fat, protein and fiber in nuts helped the dieters feel full longer, so many felt less deprived and ate less during the day.

Another study of women by the Harvard School of Public Health reported that there was a 30 percent reduced risk of type 2 diabetes in those women who ate five or more 1-ounce servings of nuts per week as compared with women who rarely or never ate nuts.

Finally, studies published in the Journal of Nutrition and elsewhere have found that seeds, flax seeds in particular, are high in omega-3 fatty acids, which have proven benefits in the fight against heart disease, stroke and other circulatory diseases.

Nuts are an excellent source of vitamins and minerals, with 1 ounce of Brazil nuts containing 780 percent of the recommended daily intake of selenium, and walnuts providing the most omega-3 fatty acids of any common nut. Almonds are a wonderful source of copper, magnesium and phosphorous, and provide 6 grams of protein per 1-ounce serving. And the June 2004 issue of the Journal of Agriculture and Food Chemistry reported that pecans contain the highest antioxidant capacity of all nuts.

In short, the worst thing you can do for yourself and your children is reach for junk foods when you need a snack. Nuts and seeds are a convenient, healthy snack food that takes the edge off hunger without the added carbohydrates and sugar of most other snack food options. Your doctor can tell you more about the health benefits of moderate nut/seed intake.

Putting Natural Health in the Spotlight

2011-04-13T22:12:00.001-04:00

When Chandra Burnham was a teen, she envisioned herself among the beautiful, intelligent, confident women strutting across the stage in the glamorous pageants she saw on television. When the images of shiny gowns, glamour and glitz would flash on the screen, Burnham was inspired and always in awe. This past October, Chandra was able to see her dream come to fruition. Burnham was crowned Miss South Dakota USA 2011 at the Brandon Valley Performing Arts Center in Brandon, S.D. The crown was her golden ticket to compete in the upcoming Miss USA Pageant, scheduled to be held in Las Vegas and air on NBC in June.

The victory meant more than a crown and publicity to Chandra. It also meant a window of opportunity had opened for her to achieve some of her other lofty goals in life – including promoting her passion for chiropractic care. At age 23, she is currently studying to be a doctor of chiropractic at Northwestern University of Health Sciences in Bloomington, Minn. It is a career that will certainly make her stand out among her peers and other pageant contestants.

These days, she is hitting the books with the same determination that got her the reigning crown at her last pageant. "Your reign in pageants is only a year ... but with chiropractic you also get to reach out to a lot of people [for much longer than just a year]. I don't think you can beat that feeling; I think it's going to be even better than winning a pageant," she said.

The pageant winner makes sure she is just as active in chiropractic organizations as she is in pageant events. She is a member of the Student American Chiropractic Association and attends professional events such as the National Chiropractic Legislative Conference, and also promotes the Foundation for Chiropractic Progress, a not-for-profit organization that helps increase public awareness of the many benefits associated with chiropractic care.

Even if she doesn't win the top prize – the Miss USA crown – Chandra said the best part for her will be promoting the benefits of chiropractic care as her main platform and knowing that when she becomes a doctor of chiropractic, she will always be a winner in the eyes of her patients.

"People love their chiropractor and what they can do for them," she said. "That's what made me want a job like that. I mean, how rewarding is that?"

There's No Better Time to Exercise

2011-03-16T08:57:00.001-04:00

When it comes to exercise, you have to find time, make time and save time or invariably, you'll have no time left in your busy day, week, month or year to make it happen. Regardless of how hectic your life is, here are four simple ways to ensure exercise doesn't drop off your daily To-Do List.

Rise and Shine. With the exception of extra sleep, which is important for health in its own right, few things should beat out exercise first thing in the morning. Start the day with exercise and you'll feel invigorated, if for no other reason than knowing you've gotten it done.

The World Is Your Gym. Too many people think that if they don't make it to the gym or hit the open road for a 5-mile run, they can't meet their exercise quota. Pure nonsense; after all, physical activity existed long before fitness clubs and fancy workout equipment did. Walk from work to lunch and back; take your dog for a jog; do push-ups with the kids; there are endless ways to stay active even during the busiest of days.

Two Is Better Than One. You want to go to the gym, but dread that it will consume precious hours of your time? Here's what you can do: Circuit train, which means working out different body parts one after the other with little or no rest. (Many gyms have an equipment "course" set up for this very purpose.) You can also "superset" exercises, combining biceps and triceps routines, for example.

Don't Go It Alone. If you're one of the millions who struggle to stay the course (whether it's exercise, diet, quitting smoking, etc.), it's not cheating to recruit a little help. Schedule workouts with a friend or office acquaintance, join a walking or running club, or even pay for personal training sessions if you can afford it; whatever it takes to ensure exercise stays front and center.

Increasing research demonstrates the powerful benefits of consistent exercise. Talk to your chiropractor about these and other ways you can incorporate exercise into your life – and keep it there.

Healthy Eating: A Matter of Balance

2011-03-16T08:53:00.001-04:00

Balanced eating means taking in the amount of nutrients your body needs for optimal functioning, when your body needs it, and no more. Simple to understand, hard to do! Every person requires different levels of nutrient intake, and your age, activity level, whether you're a man or woman, and your current weight all play a role in what your plate should look like. One thing is for sure, though: It shouldn't look like one big bagel. Here's why.

Not to pick on bagels, but in general, they're unbalanced -nutritionists would call this "calorie dense / nutrient light," meaning that within your average medium-sized cinnamon-raisin bagel with butter, most of the 300-plus calories come from one nutrient: carbs. Exchange that bagel for something like a slice of whole-grain bread with cheese and tomato and you get a more balanced profile of nutrients and a lot more vitamins and minerals - key to a nutrient-dense food. And nutrient density is what you want.

Unbalanced nutrition (in either direction) causes your body to work harder. Eating a diet that's devoid of vitamins and minerals makes your body prioritize its activity - for example, without enough calcium, your body will take it from your bones to make sure your muscles have enough. Conversely, eating more than your body needs means extra energy goes toward processing nutrients, storing them and dealing with the long-term effects of extra weight (joint pain and inflammatory chemical changes, for example). The key is to get the right amounts of macronutrients (carbs, protein and fat) and micronutrients (vitamins and minerals) in the rightbalance so your body can function. Here are five easy ways to ensure balanced, healthy eating:

1.
Pay attention to what you eat. It may be boring, but writing down what you eat is the best way to actually see what your daily diet looks like. And you may be surprised by what it shows. Once it's there in black and white, you can see what you're doing right and what you might want to change.

2.
Make sure every grain you eat is a whole grain. Grain products like bagels can ramp up your calories without providing much bang for the buck. Be adventurous! Try a new grain like quinoa, or replace the white flour in a muffin recipe with whole wheat or even a mix of oat, whole wheat and bran.

3.
Eat a fruit and vegetable with every meal. Yes, even breakfast. And no, most jelly doesn't count. Cold cucumbers with an egg sandwich or a reheated spinach omelet can help you meet your daily need for the vital nutrition found in fruits and vegetables.

4.
Look at labels. If any one of the "daily values" for fat, protein, or carbohydrates is off the charts, put that item back.

5.
Buy fresh and local as much as possible. Stay on the perimeter of the grocery store where the fresh food lives. And if your grocery store doesn't stock local growers, talk to the produce manager and ask your friends to make comments, too. You could also join a community supported agriculture co-op, or make a point to visit your local farmers market.

What's Causing Your Cough?

2011-03-16T08:47:00.001-04:00

A cough, while common, can be caused by all manner of things; some fairly benign and some more health-threatening. Here are a few (varied) reasons why your child – or you, for that matter – could be coughing, courtesy of the Mayo Clinic. Talk to your doctor for more information.

Respiratory Tract Infection: A cough is often a symptom of a cold, flu, pneumonia or other infection affecting the upper respiratory tract. Unlike most of the other symptoms associated with these conditions, it can linger for some time, whether because the infection is hanging around or because your airways are still inflamed and sensitive to irritation.

Asthma: The leading cause of chronic cough in children and also common in adults, asthma can also cause wheezing and shortness of breath, although with at least one type of asthma, cough may be the only symptom. As you might expect, asthma-related coughs may be worsened by respiratory infections or other conditions characterized by coughing.

Blood Pressure Drugs: Yes, some children (and many adults, of course) take ACE (angiotensin-converting enzyme) inhibitors, which may cause chronic cough; in fact, it's estimated that 20 percent of people taking blood pressure drugs develop chronic cough that may linger even after medication is discontinued. Your chiropractor can tell you about some of the other unpleasant – and potentially dangerous – side effects of over-the-counter and prescription medications.

Gastroesophageal Reflux Disease: GERD causes stomach acid to flow back into the esophagus, so the throat and even the lungs can be chronically irritated, the result of which can be chronic coughing.

There are other causes of cough, but keep in mind that an occasional, temporary cough is completely normal; it helps keep your lungs clear of foreign substances, secretions, etc., and helps to prevent infections. It's the unrelenting cough that deserves a visit to the doctor for further investigation, if nothing else than to rule out anything serious as a causative factor.

Lower Sugar, Lower Blood Pressure

2010-12-22T09:45:00.001-05:00

Sounds pretty simple, right? Except in a society overwhelmed by processed foods loaded with added sugar, keeping your sugar (or blood pressure) in check can be a major challenge.

But let's leave the topic of limiting sugar consumption from all sources for another day, and instead focus on sugar from a single source: sugar-sweetened beverages. According to a study published in the June 2010 issue of Circulation (a journal of the American Heart Association), a reduction in sugar-sweetened beverage consumption of one serving per day reduced systolic blood pressure in adults by 1.8 mg Hg and diastolic blood pressure by 1.1 mg Hg over 18 months. (If your blood pressure is 120-75, for example, your systolic blood pressure is 120 and your diastolic blood pressure is 75.) Diet beverage consumption and caffeine intake did not appear to be associated with blood pressure.

Remember, even a small reduction, particularly if all you have to do is drink less sugar-sweetened beverages, can make a big difference. In fact, it might save your life. Your doctor can tell you more - much more - about the considerable dangers of sugar and high blood pressure.

How Nutrition Can Help Eczema

2010-12-22T09:40:00.001-05:00

There are three main objectives in the treatment of eczema: reducing inflammation, relieving itching of the skin, and moisturizing dry patches. As most alternative health practitioners know, certain dietary practices and various supplements can help to accomplish these objectives in many cases of eczema that seem to be resistant to standard medical treatment. The most evidence-based lifestyle, dietary and supplementation strategies shown to improve cases of eczema are as follows:

Dietary and Lifestyle Considerations: Avoid any known dietary or environmental irritants or allergens. Reduce the build-up of the polyunsaturated fat arachidonic acid within skin cells, as it is the direct building block of inflammatory prostaglandin hormones. To accomplish this, reduce the intake of the following foods: high-fat meat and dairy products; corn oil, sunflower seed oil, safflower seed oil, and mixed vegetable oils; alcohol, hydrogenated fats (e.g., margarine, commercial peanut butter, shortenings).

Replace the above foods with the following: chicken, turkey, fish, Cornish hen, 1 percent milk or yogurt, low-fat cheese (3 percent or less milk fat), olive oil, canola oil, or peanut oil (for salad dressings, to sauté vegetables or stir fry only).

Important Supplements: Omega-3 fats provide the building block for the production of prostaglandin hormones that reduce the inflammatory activity of skin cells. They also reduce the build-up of arachidonic acid in skin cells by blocking the enzyme that converts linoleic acid and gamma-linolenic acid to arachidonic acid. Examples of omega-3 fats of importance to skin health include EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid). EPA is found in fish and fish oils, and ALA is found primarily in flaxseed oil. Clinical trials have shown that omega-3 fats can be effective in the treatment of eczema.

Gamma-linolenic acid (GLA) has also been shown to help in cases of eczema. Studies reveal that many patients with eczema lack the enzyme to convert linoleic acid to gamma-linolenic acid. As gamma-linolenic acid is the building block of an important anti-inflammatory prostaglandin hormone, supplementation with an oil that is high in gamma-linolenic acid, such as borage, black currant or evening primrose oil, has been shown to favorably affect cases of eczema.

A number of B vitamins (especially B₆ and niacin) are necessary co-factors to speed up the enzymes that produce anti-inflammatory prostaglandins in the skin. Vitamin C, vitamin E, selenium and zinc are also required to support various enzymes within skin cells that promote the formation of prostaglandins, which reduce skin inflammatory conditions, including eczema. I recommend a high-potency multivitamin/mineral supplement that contains a B-50 complex along with boosted levels of antioxidants.

In many cases, once specific allergies have been ruled out, the medical profession is at a loss to provide eczema sufferers with any meaningful treatment options. For this subgroup of patients, specific dietary and supplementation practices outlined in this article can provide significant improvement of their condition in many cases. Your doctor can tell you more about the connection between diet and skin health.

Pain: Putting the Fire Out

2010-12-22T09:38:00.001-05:00

Back pain, neck pain, knee pain, foot pain - wherever the pain is, it's a pretty powerful motivator. In fact, depending on the severity of the pain, you may be willing to do just about anything to get rid of it. That's why so many people rush to the medicine cabinet and pop a few pills at the first sign of pain. Here's a much better idea: Ask your chiropractor about these simple exercises that can actually help reduce pain caused by common overuse conditions.

You wake up at night with numbness and tingling in your hands. Sleeping through the night is almost an impossible task. You may be suffering from carpal tunnel syndrome, a condition in which nerves from your neck traveling into your hand can become compressed in the wrist.

What you can do: Extend (straighten) your arm out in front of your body with your palm facing up. Straighten your fingers, keeping them close together. Bend your wrist backward and try to point your fingers toward the floor, and with the opposite hand press down on the palm side of your fingers to bend (extend) your wrist slightly further. Hold this stretch for 2 seconds, return the wrist to a straight position, and then repeat the entire movement for 10 repetitions

Do you feel clicking and popping in your knee? Perhaps walking up and down stairs has become a challenge and taking those after-dinner walks is more and more difficult. Knee pain can be a tricky condition because proper motion depends on the functioning of the hips and ankles.

What you can do: Stand on the edge of a step with the balls of your feet. Make sure you have something to hold on to for balance. Keep a slight bend in your knees and let your heels drift downward towards the floor, so your toes are higher than your heels. Sink the heels downward as far as you can and hold for 5 seconds. You can progress to one foot at a time for increased intensity. Return to the starting position and repeat 10 times.

If you experience sharp pain on the outside of your elbow when trying to twist open a jar or grasping something with your hand, it may be tendonitis of the forearm muscles. This injury became known as tennis elbow because players would get elbow pain after hitting repetitive backswings in tennis.

What you can do: Stand sideways against a wall. Bend your arm 90 degrees at the elbow with the thumb facing up. Place a tennis ball between the top of the forearm and the wall, with the opposite hand press against the inside of your forearm, putting additional pressure into the ball. Move the forearm back and forth in a circular motion on the tennis ball, searching for tender spots. Spend between 30-60 seconds on each tender spot until the pain begins to fade; then search for other tender areas. Do this three to five times per day.

The most important point to remember is that no exercise should make your pain worse. Soreness and discomfort are acceptable and expected; however, increased pain and dysfunction is not. It takes time for an injury to properly heal. Talk to your doctor for more information about what you can do to keep pain away the natural way.

Meet Your Feet

2010-12-14T13:04:00.001-05:00

Feet have been evolving for millions of years and are wonders of biomechanical engineering. Your feet support your weight, absorb shock when you jump, walk or run, act as a lever to propel your legs forward, and balance your body as it moves. Each individual foot is a complex machine made up of 26 bones and 33 joints linked by a series of muscles, ligaments and tendons. They are incredibly well suited for moving over the types of terrain humans encountered for 99.9% of their evolution.

The last couple hundred years the conditions feet face have changed the way we move in a tremendously unnatural way. Pavement and other hard surfaces combined with poor footwear designs now make the foot poorly suited for this new world. Modern athletic footwear is designed to cushion the foot and protect the sole from abrasions and wounds. It is NOT designed to optimize the foot's natural performance. These types of footwear which changed our natural stride have resulted in an astronomical increase in leg and lower back injuries.

Shoulder injury rehabilitation exercises - the importance of a tailor-made rehabilitation program

2010-12-09T09:46:00.001-05:00

Meet Jennifer, a 15 year-old state-level tennis player, who almost had to be forced by her coach to attend her initial physiotherapy consultation. She didn't see the need because her shoulder 'only hurt when she served'! When asked how it affected her serve, she said that she couldn't serve as hard, and that sometimes she just didn't practice at all when it hurt. This response immediately suggested to me that to gain Jennifer's compliance in any sort of rehabilitation program, education was going to be vital.
Assessment
The initial assessment was quite straightforward. Sharp pain had been present on serving for two months in the anterior superior region of her right shoulder, when she made contact with the ball. Overall, the pain had been progressively getting worse. Pain was reproduced at end of range flexion and on an impingement test (horizontal flexion, then internal rotation of her shoulder). Her humerus was sitting anteriorly and she also demonstrated slight capsular laxity anteriorly on her right shoulder with ligament testing and gently gliding the head of humerus forward in sitting. Internal rotation was decreased by approximately 45 degrees on her right compared to her left, suggesting significant posterior capsule and external rotator cuff tightness. Her scapular control was very poor through abduction, especially on sustaining the 'stop sign' position. In summary, we can conclude that the supraspinatus tendon was 'impinging' (pinching; getting inflamed) under the bony arch of the acromion process, a situation exacerbated during serving.
Ask the athlete
An important, but often-overlooked, aspect of assessing an athlete's injury, is asking the athlete whether or not any technical changes have been made/ are being made in their training. Often technical changes can result in injury because the patient cannot cope with the physical requirement of the technique. If no real changes are being made, then it may help to see if the patient can explain the aspects of their technique they are working on. This could clue you in to the type of injury and what you may need to work on. In this case, Jennifer had been working on the same thing for the last six months trying to keep her elbow high as she reached the cocking position on her serve. In tennis or throwing, the shoulder should be abducted to approximately 90 degrees at the end of the cocking phase. Jennifer was letting it drop well below this. But no matter how much she was cued by her coach or how hard she tried, Jennifer couldn't do it, and no doubt the effectiveness of her serve was being affected because of this lack of control and strength.
Treatment
Our first treatment session consisted of trigger points to infraspinatus and teres minor. This allowed the humeral head to sit back in a better position and to improve her range of internal rotation. Kinesio-Taping the humeral head posteriorly then reinforced a better shoulder posture. This was obviously not going to remedy a chronic shoulder problem, but it served a very important purpose: it proved to Jennifer that we could significantly decrease her pain.
She could now roll her arm over in a service motion without pain a feeling she had not had in a while! In addition, it began to teach her where the correct 'normal' position for her shoulder should be: much less rounded and closer to a 'neutral position' the centre of rotation for her 'ball and socket' joint. Jennifer then realized how much better she could feel when serving on court. It also gave her confidence in me, which was vital if we were to have a good outcome.
The rest of the session consisted of further education thoroughly explaining to Jennifer her injury and using some 'scare tactics'. For Jennifer, that meant giving her some examples of other tennis players who had had similar injuries as juniors but were not handled properly and had subsequently not had continued success in the sport. This definitely had an impact on the keen young tennis player. At following sessions, she presented to the clinic with her folder in which she kept her list of exercises and reassured me that she had been doing her exercises religiously. Compliance was no longer a problem.

What Ever Runner Should Know About Shoes:

2010-12-09T09:41:00.001-05:00

Proper Shoe Fit:

Ø Know what type of shoe is best for your foot.

Ø Buy shoes from a specialty store or a knowledgeable Internet retailer to ensure proper shoe type and fit. Running magazines frequently list specialty stores by state, so runners can find a local source.

Ø Buy shoes that are appropriate for your foot type and training intensity, not for cosmetics, celebrity endorsement, or cost.

Ø Always get fitted for running shoes in the evening. Feet are larger at the end of the day. There should be a half an inch between the longest toe and the end of the toe box.

Ø Wear running socks when trying on shoes to ensure a proper fit.

Ø If you wear orthotics inserts, bring them along and try them in the new shoes before buying.

Ø Take a test run in the shoes at the store before purchasing to confirm comfort and fit.

Ø If the shoes don’t feel good in the store, don’t buy them. Running shoes so not need to be “broken in” to be comfortable.

Running Shoe Care:

Ø Wear running shoes only for running. Wearing running shoes for walking or playing other sports can break down the motion control and cushioning of your shoes.

Ø Don’t kick off your shoes without untying them. This will destroy the heel counter.

Ø Avoid running in wet shoes. A wet midsole has 40% - 50% less shock absorbing capability.

Ø Don’t wash running shoes in the clothes washer. This will deform their shape.

Ø Exposure to excessive heat will degrade the components of the shoe. Let them air dry naturally after exposure to water.

Running Shoe Replacement:

Ø Excessively worn running shoes may lead to injury. Researches note a significant correlation between infrequent change of running shoes and injuries.

Ø Replace shoes every 400 to 600 miles or every 6 months. Estimate your weekly mileage and mark your calendar as a reminder.

Ø Outsoles are made of durable compounds and are a poor indicator of the remaining shoe life. In most cases, the midsole will wear out long before the outsole, especially for heavy runners.

Ø Midsole materials last for approximately 400 – 600 miles or 6 to 12 months, depending on the mileage and intensity of training. Midsole wear can be subtle and manifest by excessive wrinkles and compression of the sock liner.

Ø Running shoes may lose between 30% and 50% of their shock absorption after about 250 miles of use. Even sitting on a shelf, their shock absorbing capabilities are significantly reduced after 1 to 2 years.

Ø Alternating between two pairs of running shoes will extend the life of the midsole longer than wearing each pair of shoes consecutively.

Save Your Soles

2010-12-09T09:35:00.001-05:00

By Kristen Dold, Women's Health

Apart from the occasional pedi, women tend to use and abuse their feet—maybe because "foot care" has less-than-sexy (OK, geriatric) connotations. But hey, bunions and bone spurs happen... a lot. Research shows that most people have a foot injury of some sort by age 40, and women undergo the majority of common-problem foot surgeries. Sidestep heinous maladies by treating your feet right.

[How self-check during a DIY pedicure could help save your life]

Foot Foes

Genes play a leading role in female foot woes. So does anatomy: "In general, women have narrower heels and weaker joints than men do,"says Frank Valente, D.C., a chiropractor in Manhattan. "Plus, irregular menstrual cycles and lower-fat diets can decrease bone mass, putting women at increased risk for ankle sprains and dislocated foot bones." Also, wider hips mean that some women are predisposed to walking knock-kneed, which can throw off the body's alignment and stance, and potentially lead to foot injuries, says Eric Horton, M.D., an orthopedic surgeon in San Diego.

[Will you inherit your mom's body?]

High Times

Stilettos can make your feet hurt like hell for a reason. "One-inch heels can increase the pressure on your feet by about 22 percent," says orthopedic surgeon Steven Raikin, M.D., of the Rothman Institute in Philadelphia. "Two inches can add up to 57 percent, and three inches can add a whopping 76 percent." That pressure means toes are crammed into a tight area, and the long-term results can be very unsultry bunions or clawlike hammertoes. What's more, so much weight shifting onto the feet causes calf muscles to clench up and eventually tighten, making it hard to walk normally even on days you wear flats. Platform and wedge shoes are a bit kinder, but most still have an unnatural incline, says Catherine Cheung, D.P.M., a podiatrist in San Francisco.

Happy Feet

No, you don't have to pack your closet exclusively with Crocs. Just follow these tips:

1. Try not to stand or walk around in heels higher than two inches for more than four hours straight, says Horton. (If you do wear way-high heels on a big night out, ice your feet when you get home to curb any swelling or pain.)

[Learn how to ward off the nasty effects of a new epidemic called Sitting Disease]

2. Remember that feet can still grow and spread throughout adulthood (especially after pregnancy) and tend to be at their most swollen at the end of the day, so do your shoe shopping in the afternoon. Have your feet measured every year to make sure you're buying the right size.

3. For extra heel and arch cushioning, slip orthopedic inserts into your flats. Most won't fit into skimpy high heels, so use gel pads there instead. You can buy them at a drugstore for around $20, or spring for custom-made orthotics from a doc.

4. As your body's essential support system, your feet can take a lot of weight, but "every pound you gain means an extra three pounds of pressure in your ankle region," says Raikin. Yet another reason to always maintain a healthy weight.

5. To keep your feet limber, do stretches such as writing the alphabet with pointed toes; to massage your arches, roll your feet over a tennis ball for a few minutes a day; and to stretch your ankle and calf, extend your knee, place a towel around the ball of your foot, and pull toes toward you.

Provided by Women's Health

Reduce Your Stress Burden

2010-12-08T09:06:00.001-05:00

Pay attention when people talk about sudden onset of bizarre and unusual ailments. When you hear people say things like, "I did not eat anything different yesterday and today my guts are going crazy" or "This is the type of situation I can usually handle, but for some reason I am not processing it well this time," your ears should perk up.

The answer can be found in a little word with big implications: stress. Our bodies endure stress, which can be simply defined as anything that causes a reaction. There are three main areas in which we experience stress: physical, emotional and chemical. Stress involving any of these areas can affect us profoundly. Here are some of the common signs of stress, along with ways to reduce your stress burden. Talk to your doctor for more information.

Stress Signals

Unusual fatigue: Stress weighs on you physically, emotionally and mentally. It wears you down and drains you. Can't get out of bed in the morning? Stress may be what's keeping you there.

Sleeplessness: You may feel like sleeping for a day or two, but stress tends to keep you up at night, pondering how to pay that bill, meet that work deadline or heal that broken friendship.

Impulsivity: If you find your eating habits changing suddenly, you may be turning to comfort foods to deal with stress. The same is true with impulse buying, particularly when it involves items you don't really need.

Anger/impatience: Stress can make you short-tempered and easily roused to anger, even if your demeanor is normally calm, quiet and reserved.

Lack of concentration/forgetfulness: Stress usually occupies our mental time, so much so that we can have trouble remembering things or make more mistakes. Never forget your keys in the morning? When you're stressed, you just might.

Physical ailments: Back pain, neck pain and pain in general that doesn't have a clear cause (e.g., an injury) is often related to stress. The same is true for colds and flu; stress can lower your immune system, increasing your risk of developing illness.

Ways to Reduce Stress

Work it off: No, we don't mean spending another five hours a day at the very location that may be a major source of stress; we do mean finding the time to exercise. Whether it's an a quick trip to the gym, a peaceful run or a brisk walk with family or friends, exercise puts the focus somewhere else for a while. Biochemically, exercise has a big anti-stress benefit: It helps reduces levels of the stress hormone (cortisol) and increases your "feel-good" hormones, endorphins.

Get away from it: This can be challenging, especially if your stress has reached near-obsession levels, but doing what you can to distract yourself can go a long way toward reducing stress. Schedule a vacation, visit old friends, take a long walk; whatever it takes to remove yourself from your stress environment.

Smile about it: It's much harder for stress to exist in a fun, laughter-filled environment, so put yourself in a position to smile when you're under stress. Watch your favorite sit-com, get tickets to a comedy show, organize a fun night out with the family or friends. After all, laughter truly is the best natural medicine.

Talk about it: When you're stressed, your mind can be a continual stream of negative, overwhelming, stressed-out thoughts. Don't keep it all to yourself; talk to your significant other, closest friend or even a trusted co-worker about what's bothering you. Sometimes the best way to reduce your stress is to vent about it and get a neutral perspective, rather than staying in a bottled-up, stressed-out state.

Cold and Flu Defense

2010-12-08T09:02:00.001-05:00

If you're looking to gear up for the cold and flu season without subjecting yourself or your family to the potential dangers of the flu vaccine, take heart: There are natural ways to boost your immune system and reduce your risk of getting sick. Here are a few to discuss with your doctor.

Vitamin C: A study of 715 people showed that flu symptoms were decreased by 85 percent when people took 6 grams of vitamin C as a one-time loading dose, then continuing with 1 gram three times a day, compared with people taking only the 3 grams daily. The message here is to take a lot of vitamin C the first day you feel symptoms or the first day people around you are getting sick, and then take 3 grams daily after that. Keep in mind that vitamin C can loosen stools, so be careful if you are predisposed to this.

Vitamin D: Vitamin D has exploded in research and popularity the past few years. Most of us are familiar with its bone-building properties, however new research suggests it improves the immune system as well. Have your doctor test your vitamin D levels before supplementing. Research suggests 2,000 IU daily is safe for most adults and children. Higher doses are safe and effective, but must be monitored by your doctor.

Elderberry: Elderberry (Sambucus) was researched in a group of 60 people and found to alleviate symptoms four days earlier compared with controls. Elderberry helps boosts the immune system and is great-tasting for kids. Start taking as soon as symptoms manifest.

Gingseng: Panax quinquefolium (ginseng) was studied in a large group of 323 patients as a preventive natural medicine. The group that took panax experienced 30 percent less colds compared with the placebo group (people who didn't take ginseng), and average number of sick days were 11 compared with 16 in the non-treatment group.

Oscillococcinum: Last, but not least, the well-known oscillococcinum is a homeopathic flu treatment that is created new every year. Tough to pronounce, but effective; a Cochrane review of all oscillococcinum studies showed that it reduces the length of illness compared with placebo.

Talk to your doctor for more information about these and other natural ways to boost your immune system and ward off colds and the flu.

Keep Your Children Safe From Concussions

2010-11-24T10:01:00.001-05:00

Children reap a variety of benefits from athletics. Organized

sports in particular help foster a sense of teamwork, pride in accomplishment, individual drive and commitment, and of course, a background in physical fitness that is likely to stay with them their entire lives.

There's also a risk of injury, of course, and the latest news isn't encouraging. According to a study in the September 2010 issue of Pediatrics, which analyzed data from emergency-room departments nationwide, approximately half of the nearly 500,000 ER visits for concussions (from 2001-2005) involving children and adolescents 8-19 years of age were sports related. Football and ice hockey topped the team sports most likely to lead to concussion, while bicycling and playground activities accounted for the most non-team concussion injuries. Even more disturbing, an estimated 40 percent of concussions were suffered by younger children - ages 8 to 13.

Be familiar with the warning signs that indicate your child may have suffered a concussion, and talk to your doctor about steps you can take to reduce your child's injury risk.

Don't Underestimate the Value of Calcium

2010-11-18T17:54:00.001-05:00

Most peri- and postmenopausal women do not get enough vitamin D or calcium in their diets to promote healthy bones. Calcium also has beneficial effects on several nonskeletal disorders, primarily hypertension, colorectal cancer, obesity, and nephrolithiasis.

The North American Menopause Society recently reviewed the role of calcium in peri- and postmenopausal women. The optimal calcium intake for most postmenopausal women is 1,200 mg/day. Vitamin D intake of 30 ng/mL or more is required to achieve the nutritional benefits of calcium. The society emphasizes that "average calcium consumption is far below the amount recommended for optimal bone health, and many U.S. healthcare providers do not recommend calcium supplements." They add that, based on the available evidence, there is strong support for the importance of ensuring adequate calcium intake in all women, particularly those who are peri- or postmenopausal.

Please consult with your chiropractor regarding any vitamin supplements you are taking. They can help you achieve the best possible nutritional results for good bone health.

Chiropractic Superior to Exercise for Chronic Low-Back Pain

2010-11-18T17:49:00.001-05:00

Flexion distraction is a commonly used form of chiropractic care. In a recent study, 235 patients received chiropractic care or participated in an exercise program, and were followed for one year via mailed questionnaires to assess levels of pain and dysfunction.

Subjects had a decrease in pain and disability after intervention, regardless of which group they were in.However, one year later, subjects who received chiropractic care had significantly lower pain scores than subjects who followed the exercise program.

Children’s Cough: How Effective are Medications?

2010-11-18T09:18:00.001-05:00

Upper respiratory infectious are the most common condition in the world and for decades over the counter (OTC) medications have been produced and sold for the relief of the associated symptoms. Because these medications are OTC the FDA has not exercised strict control although in 2007 the FDA did recommend that they not be used for children under six. When we look at the evidence a consistent message emerges relative to the effectiveness of OTC medications for adult and children’s coughs. That message is that they are not effective and could potentially cause harm. There are, however, other more natural approaches that appear to be somewhat effective in relieving the associated symptoms of upper respiratory infections.

Natural Motion in an Unnatural Situation

2010-11-17T11:31:00.002-05:00

In a recent ESPN survey reported on barefootrunner.com, more than 1 in 3 Americans said that they'd be willing to try running barefoot. This attitude is part of growing awareness that shoes simply aren't making our feet healthier, or our performance better. And a more recent study finds that many running shoes cause more joint strain than high heels. But let's face, we all need to wear shoes, at least sometimes!

ALINE is the only insole product that places the foot into a barefoot-like position inside of shoes. There is growing evidence that going barefoot is beneficial for long term foot health and correct biomechanics. Humans evolved to run and walk on natural surfaces for millions of years. In just the past few hundred years, though, we have been forced to walk on hard floors, concrete and asphalt…not to mention wedging our feet into ski boots, cycle shoes, and workboots. We pound for miles in running shoes. We wear rigid cleats for soccer and football. We wear hard shoes with spikes to hit a golf ball further. We strap on power-levers (also known as “skis”) and put our feet in plastic shells for winter fun. All of these are foot destroyers…if the foot is left to fend for its self under these stresses.

Proper foot function is critical to sports (and life) performance. If your foot cannot move as it evolved to move, you can’t perform up to your potential. The foot is your foundation, your connection to the ground. For years, the answer for foot performance was to cushion it with foam, effectively placing your foundation on a pillow. The other approach was to wear footwear too small and crush or tape the foot to stop excess motion. This mentality treats the foot like a mechanical device that can be locked down to stop motion. This crushing of the foot also locks the foot muscles and lower leg function, often causing pain and long term injuries. When immobilized by shoes or tape, the foot can’t adjust, balance, and align your body for maximum power transfer to the legs.

Luckily there is now a perfect middle ground between going barefoot and wearing unhealthy, performance-robbing, footwear: ALINE’s patented BFAST technology. ALINE’s BFAST design places the foot into a barefoot position inside your shoes; ALINEs raise the heel slightly to shift weight to your forefoot, as if you aren't wearing flat shoes. And, through its patented suspension zones, ALINE allows key bones in the foot to move properly…as they do when you walk barefoot. In other words, ALINE’s BFAST technology creates a natural interface within your footwear… regardless of sport or activity. This "Barefoot in Shoes™" position puts the foot in control of the footwear and the body. ALINEs enable the foot’s arches to naturally reshape, allowing the foot, ankle and knee to align themselves. A properly aligned foot and leg reduces injuries and improves your performance. That's why you owe it to yourself to find out what ALINE can do for you!

Too Little Sleeping = Too Much Snacking

2010-11-11T18:14:00.001-05:00

Here's an important reason to get the kids off to bed: Too little sleep can lead to a bad habit: overeating. According to a recent study published in the American Journal of Clinical Nutrition, reduced sleep time (less than six hours compared with more than eight) is associated with an increase in energy consumption - often in the form of snacks - without any increase in energy expenditure.

In other words, if kids sleep less, they tend to eat more, but don't expend energy during the extra time they're awake.

So, what could they possibly be doing that doesn't burn any energy? Perhaps they're studying for next week's exam or writing that long-overdue birthday card to grandma. But probably not. In fact, the chances are good that they're playing on the computer, watching television, texting their friends or pursuing some other sedentary activity, which is never a good thing, particularly when combined with additional caloric intake. That's a bad combination that could lead to chronic overeating and weight gain, not to mention fatigue, irritability, and reduced performance attributable to lack of sleep.

Talk to your doctor about the importance of adequate sleep and what you can do to ensure you and your family get the sleep they deserve every night.

Understand Your Fiber Facts

2010-11-11T18:13:00.001-05:00

Dietary fiber, often referred to as "roughage," is the edible portion of

plant cell walls that is resistant to digestion, but is an extremely beneficial component of our diets. Fibers such as vegetables, fruits, nuts, and whole grains also have high amounts of vitamins and minerals necessary for healthy body function. And of course, a huge side benefit of eating foods rich in fiber is that they taste good!

Not only does fiber help ward off many diseases, but it's also been shown to aid in weight loss by reducing food intake at meals. This is because fiber-rich foods take longer to digest and thus result in an increased feeling of fullness and satiety. In addition, the more gradual absorption slows the entrance of sugar into the bloodstream, thereby preventing large blood glucose and insulin spikes that can lead to binge eating.

Plant foods contain both types of fiber in varying degrees, according to the plant's characteristics. Examples of foods rich in soluble fiber are fruits, vegetables, brown rice, barley, and nuts. Most of insoluble fibers come from the bran layers of cereal grains. Examples of foods rich in insoluble fiber are wheat bran and whole-grain breads and cereals. Remember, both are important for good health, so your diet should include a balance of foods rich in both types.

There is no recommended daily allowance (RDA) for fiber, but the American Dietetic Association recommends eating 20-35 grams of dietary fiber per day or 10-13 grams for every 1,000 calories in the diet. The average American significantly falls short of the recommended amount of fiber, consuming on average only 5-10 grams per day. Here are some easy ways to increase fiber intake:

Choose whole fruits and vegetables (with peels when possible) instead of juices.

Replace white flour with whole-wheat flour in all baked goods.

Select whole-grain bread, pasta and cereals in place of similar processed versions.

Choose brown rice over white rice.

Replace meat with alternate protein sources such as beans, lentils or other legumes.

An Education in Exercise

2010-10-28T17:12:00.001-04:00

Whether you're in good health, rehabbing a recent injury or have arthritis, osteoporosis or other chronic condition, the following key points should be followed to ensure you get the most out of your workout. Remember to talk to your doctor first so the two of you can work together to design an exercise program that's right for you.

LESSON 1: Before starting an exercise program, you and your health professional need to understand what your immediate goals are. Are you trying to lose weight? Increase strength? Train for a particular sport? Do you have any swelling? Pain? Weakness? Are your joints stiff? Once you know what you want to accomplish, it's a lot easier to figure out where to start.

LESSON 2: Exercise should consist of three clear phases. Begins with five to 10 minutes of warm-ups.Keep in mind that a "warm-up" is not the same as stretching.

LESSON 3: Type of exercise is just as important as the three phases. Try to incorporate different types of programs, such as stretching, strength training, balance training, and aerobic conditioning. Each of these affects the joints and body in different ways. By using all of them, you'll be able to make better gains in your health.

LESSON 4: There can be some discomfort with exercise at first. Therefore, precaution should be taken to ensure you don't injure yourself. Remember that your body's response to exercise can change day by day. You shouldn't feel pain, particularly sudden/sharp pain, when you are exercising.

LESSON 5: Rest time is crucial for strength training. In the past, people tended to weight train every day. Research is showing that if a body doesn't get enough rest, it will break down instead of building up. Therefore, never strength train the same body part two days in a row. Always allow at least two days in between, if not longer.

LESSON 6: Lifestyle activities are also effective forms of exercise. For example, gardening, going for hikes, taking the stairs at work, or playing catch with your kids or grandkids is just as effective in producing positive effects as a more traditional "gym" program.

LESSON 7: Most guidelines recommend 20 to 30 minutes of moderate-intensity activity per day. However, if you are not able to do this, then break it up into five-minute bouts several times a day. Research shows that doing smaller bouts of exercise through the day is just as beneficial as one continuous session.

Top Whole Foods for Health

2010-10-28T17:10:00.001-04:00

Nutritionally, there is no perfect food, although a few come pretty close. And even if there were, who'd want to eat the same thing every meal, every day? Fortunately, variety and healthy eating can go hand in hand, particularly if you know where to look. Take a look at these foods that pack a nutritional punch and can be incorporated into a wide variety of meal plans.

Beets: Beets were one of the most successful crops in the Biosphere project.Basically, it simulated living on the moon. And if you had to pick one vegetable to take with you to the moon, you'd do well to pick beets. The roots and leaves are packed with antioxidant phytochemicals, provide much-needed minerals and vitamins, and are a good source of fiber.

Rye: Obesity statistics suggest a good portion of us could use some help battling the scale, and rye is on your side. Rye has an excellent reputation for helping us feel full, produces a low insulin response, and is typically a good source of fiber. It is a rich source of minerals, too.

Organic Berries: This isn't a hard sell, right? Juicy, bright, and tasty, berries add fiber, vitamins and antioxidants to your diet. These little gems appear to support healthy arteries, cognition, inflammation and eyesight. Many studies have found a benefit in drinking cranberry or blueberry juice for prevention of urinary tract infections.

Fermented foods: Face it Mr. Clean, the human body needs bacteria, and fermented foods provide"good" bacteria (probiotics) to give our native colonies a helping hand. Clinical trials continue to examine the benefits of probiotics on gastrointestinal complaints like diarrhea and irritable bowel syndrome, as well as for conditions such as colic and eczema in infants.

Legumes: This low-fat, no-cholesterol source of protein, fiber, vitamins, minerals, and phytochemicals is among the best foods we can eat. As a substitute for meat-based protein, beans can help support our drive for heart health. And the fiber and protein in legumes are excellent tools in our weight-management toolbox.

Understanding Wellness

2010-10-28T17:09:00.001-04:00

The term "improved function" has been used by chiropractors for years to help patients understand the benefits of chiropractic care and the role it plays in true wellness. The body is made up of muscles, organs and glands that are controlled by the nervous system, and the nervous system consists of the brain, spinal cord and nerves.

The brain sends signals down the spine and to the nerves, which tell the heart to beat, the lungs to breathe, the stomach to digest, the glands to produce necessary hormones, and so on. It's when the signals don't get from the spinal cord to the nerves and then from the nerves to the muscles, organs and glands that the body begins to lose proper function and symptoms begin to occur.

Mainstream medicine doesn't recognize these symptoms as simple alerts from the body that there's something amiss, but instead as something that must be eliminated through chemicals or pharmaceuticals. They don't seek wellness, but rather a lack of symptoms.

The biggest difference between mainstream medicine and wellness care is just that: medicine. Today's medical professionals are still treating symptoms instead of the cause of the problem. The bigger problem lies with the fact that the medicines usually begin to create their own list of symptoms that must be treated with more medicines. It's a domino effect leading not to health and wellness, but to illness and dependence.

These days, the term wellness is being overused and abused by a society that recognizes its importance but doesn't understand its application. Marketing departments around the globe are throwing the word around because it's popular, but often it's simply being used as a gimmick to improve sales of products that have nothing to do with improved health and function.

We live in a society that's been conditioned to believe there's a medication or a surgical procedure to fix every problem. Is that really the way you want to live your life? Now that you understand wellness, start doing something to ensure you can enjoy it. Talk to your chiropractor to learn more.

Effect of Ankle Taping on Knee and Ankle Joint Biomechanics in Sporting Tasks

2010-10-27T10:36:00.001-04:00

By limiting motion at the ankle, taping increased mechanical stability at this joint. Ankle taping also provided protective benefits to the knee via reduced internal rotation moments and varus impulses during both planned and unplanned maneuvers. Medial collateral and anterior cruciate ligament injuries may occur through increased valgus impulse during sidestepping undertaken with ankle tape.

Medicine and Science in Sports and Exercise, 10/20/2010

UNDERSTANDING STRESS

2010-10-26T16:04:00.001-04:00

What is stress, and what can cause it?
Life without stimulus would be incredibly dull and boring. Life with too much stimulus becomes unpleasant and tiring, and may ultimately damage your health or well-being. Too much stress can seriously interfere with your ability to perform effectively.

The art of stress management is to keep yourself at a level of stimulation that is healthy and enjoyable. This series of articles will help you to monitor and control stress so that you can find and operate at a level that is most comfortable for you. It will discuss strategies to reduce or eliminate sources of unpleasant stress.

It will also explain what can happen when you do not control stress properly. Most people realize that aspects of their work and lifestyle can cause stress. While this is true, it is also important to note that it can be caused by your environment and by the food and drink you consume. There are several major sources of stress:

Survival Stress: this may occur in cases where your survival or health is threatened, where you are put under pressure, or where you experience some unpleasant or challenging event. Here adrenaline is released in your body and you experience all the symptoms of your body preparing for 'fight or flight'.

Internally Generated Stress: this can come from anxious worrying about events beyond your control, from a tense, hurried approach to life, or from relationship problems caused by your own behavior. It can also come from an 'addiction' to and enjoyment of stress

Environmental and Job Stress: here your living or working environment causes the stress. It may come from noise, crowding, pollution, untidiness, dirt or other distractions. Alternatively stress can come from events at work.

Fatigue and Overwork: here stress builds up over a long period. This can occur where you try to achieve too much in too little time, or where you are not using effective time management strategies.

Internally Generated Stress & Anxiety
Your personality can affect the way in which you experience stress. You may be familiar with the idea of 'type A' personalities who thrive on stress, and 'type B' personalities who are mellower and more relaxed in their approach.

Stress can cause the levels of a neurotransmitter called noradrenalin to rise. This can give a feeling of confidence and elation that type As like. They can therefore subconsciously defer work until the last minute to create a 'deadline high', or can create a stressful environment at work that feeds their enjoyment of a situation.
The downside of this is that they may leave jobs so late that they fail when an unexpected crisis occurs. This may also cause unnecessary stress for other colleagues who are already under a high level of stress.

Other aspects of personality can cause stress. Examples are:
Perfectionism, where the perfectionist's extremely or impossibly high
standards can cause stress excessive self-effacement, where constant attention to the needs of others can lead to dissatisfaction when no-one looks after your needs, and anxiety.

Anxiety
Anxiety occurs where you are concerned that circumstances are out of control. In some cases being anxious and worrying over a problem may generate a solution. Normally it will just result in negative thinking. Albert Ellis listed the five main unrealistic desires or beliefs that cause anxiety: The desire always to have the love and admiration of all people important to you. This is unrealistic because you have no control over other people's minds.
They can have bad days, see things in odd ways, make mistakes or can be plain disagreeable and awkward. The desire to be thoroughly competent at all times.

This is unrealistic because you only achieve competence at a new level by making mistakes. Everybody has bad days and makes mistakes. The belief that external factors cause all misfortune. Often negative events can be caused by your own negative attitudes. Similarly your own negative attitudes can cause you to view neutral events negatively. Someone else might find something positive in
something you view as a problem. The desire that events should always turn out the way that you want them to, and that people should always do what you want.

Other people have their own agendas and do what they want to do. The belief that past bad experience will inevitably control what will happen in the future. You can very often improve or change things if you try hard enough or look at things in a different way.

Don't Let Housework Be a Pain in Your Back

2010-10-05T14:36:00.001-04:00

A back injury is debilitating. Simple tasks such as tying your shoes or getting something out of the pantry can be very painful activities. Despite your pain, life must go on. You may be able to reduce your hours or activities at work to accommodate your injury. Regular household chores must be done however. Here are some tips to enable you to alleviate the pain associated with getting your household chores completed.
•    Instead of putting your laundry in a basket, use a laundry bad with straps on it. Carrying the load on your back like a backpack takes the strain of your lower back.
•    Keep your laundry basket and hampers on a table, or elevated off the floor. This will eliminate the need for you to bend down to pick it up.
•    Install supporting bars into your shower and tub to provide assistance when you get in and out of the bath. In addition, install a foot bar inside the shower so you don’t have to bend over to wash your feet and legs. Install supporting bars around the toilet as well to assist the strain on your back.
•    Purchase washer/dryer risers to get your washer and dryer elevated. Bending over and lifting wet laundry can cause a back injury to a very healthy person, let alone someone with an existing injury.
•    Instead of using sheets and blankets, use a duvet cover. It is easier throwing a blanket on a bed than it is to tuck in sheets and a blanket. Make the bed on your knees instead of standing and bending over.
•    Organize your cabinets and drawers so that the items you use more frequently are within easy reach. Always use a step stool to reach items on high shelves.
•    Finally, take frequent breaks to give your body a rest. Do a brief warm up prior to starting your chores.
If your injury is so severe that these suggestions are not enough to allow you to get your chores done, give a chiropractor a call. The minor adjustments, which have been recommended, should get you through a mild to medium back injury as you heal. If however, you are suffering in pain and not being treated by a medical professional, call a chiropractor. Chiropractors are instrumental in restoring backs back to health so you can get back to living your life.

Sit Less, Live Longer

2010-09-30T16:50:00.001-04:00

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.

Flu Prevention: Think Vitamin D

2010-09-30T16:49:00.001-04:00

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?

Fill Up Your Energy Tank

2010-09-30T16:48:00.001-04:00

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.

Cholesterol and Kids: Wait, Don't Medicate

2010-08-19T15:30:00.001-04:00

High cholesterol is no laughing matter, whether you're an adult or a child, but cholesterol-lowering prescription medication doesn't need to be the stock solution, particularly when an abundance of research indicates that lifestyle modifications such as exercise and diet can make a significant dent in the problem. Add to that the results of a recent study that suggests children with even very high cholesterol levels may experience a drop over time - without drugs or other interventions.

The study, published in Pediatrics, found that some children with high cholesterol levels at baseline (and warranting drug intervention according to guidelines) had levels after four years that no longer would require intervention.

Some children (and adults) with a genetic predisposition to high cholesterol or who fail to improve after conservative interventions (diet, exercise) may need to take cholesterol-lowering medication, but it's important to understand that the majority develop high cholesterol as a consequence of poor diet or obesity, both of which can be modified.

Consider this recommendation from the American Academy of Pediatrics on how to manage children with cholesterol (courtesy of WebMD): "For kids who are overweight or obese and who have a high blood-fat level or low level of 'good' HDL cholesterol, weight management is the primary treatment. This means improved diet with nutritional counseling and increased physical exercise." Drug management should be considered only in children ages 8 or older who have extremely high cholesterol and a family history of early heart disease.

Your doctor can give you a comprehensive picture of cholesterol, assess your (and your children's) cholesterol status and risk factors, and suggest natural approaches to manage high levels if warranted.

Time-Saving Tips to Improve Health

2010-08-19T15:29:00.001-04:00

We live in a busy world and for most of us, it's only getting busier. Before you drop to the ground in frustration, take these tips to heart and see how quickly your health and well-being improve:

1. DON'T WAIT FOR A RAINY DAY Procrastination does little good for your mind, body or soul, although at any given time, the procrastinator thinks they're doing themselves a service by putting something off until "later." The problem is that while you may not be doing it (yet), you're thinking about it and worrying about it not being done, or doing it halfway and the ending up with even more to do. The message is simple: Save time later by doing it now.

2. YOUR HOME IS YOUR GYM For many people, rushing to the gym at 5:00 in the morning or 9:00 at night doesn't work, especially in the long term. Add to that the daily rigors of work, family and everything else, and you can see why so many people quit working out after an encouraging start. The time-saving solution is to invest in a few simple pieces of equipment so when you don't have time to go to the gym, the gym can come to you!

3. A LITTLE ORGANIZATION... Lack of organization may be the most time-consuming scenario of all. Consider how much of your life is spent looking for things you put "away" without putting them in the right place. Taking the time to organize your life - from your bills to your garage to your kitchen cabinets to your daily agenda - will save you more time than you can imagine, and you'll feel great doing it.

4. COOK NOW, EAT LATER We live in a society that rewards poor preparation, particularly when it comes to food. If you're trying to avoid fast food, microwavable entrees and the like, you'll often end up scrambling to prepare meals after work or while trying to get the kids off to school. Save time (and sanity) by doing some of the prep work on the weekend: cook lean meat or fish, steam veggies, boil brown rice or whole-wheat pasta, and you'll have days worth of meals ready to go.

Healthy Back-to-School Lunches

2010-08-19T15:28:00.001-04:00

The majority of entrees served on school campuses include pizza, Sloppy Joes, cheeseburgers, spaghetti, hot dogs and corn dogs. It's rare that you will see anything made with fish and chicken, unless it's fish sticks and chicken nuggets, which contain processed meat that is breaded and deep fried. It's time to accept the fact that raising healthier children means they won't be eating school lunches, but instead will need to be provided lunch from home. Here are some suggestions for how even the busiest parents can do it.

The Beverage: The American Academy of Pediatrics says that juice consumption is contributing to cavities and gastrointestinal issues for children, while milk has proven to be a common food allergen. Your best option is to encourage your child to drink water. This can be done by providing water for them in their lunch box using a stainless-steel thermos or by placing ice cubes in their thermos in the morning.

The Entree: Great sources of protein that can be put in a small lunch container are cubes of baked chicken, turkey or fish. This does not include processed meat that you buy at your grocery store, but should be prepared at home and cut into bite-size pieces. Remember that you can freeze these in small portions and use them randomly over the course of several weeks.

Commonly found in the packed lunch is a sandwich; the problem is that bad choices can be made here as well. White bread bought at the store contains bleached flour. And don't be fooled by the word "enriched," as adding back a portion of the vitamins removed during the bleaching process doesn't undo the damage.

Better sandwich choices include whole-wheat bread with a lot of grains, and almond butter instead of peanut butter. And be creative. Try to put vegetables into a sandwich as much as possible. If your children "don't like vegetables," stick with it. Sometimes it's just a phase, and the more exposure they get (and choices), the greater the chance they'll surprise you.

The Sides: Most children don't consider lunch complete unless there are chips and cookies. These must be avoided at all cost; chips and cookies are an occasional treat, not a lunch staple. The side dishes for your children should be tasty cut vegetables, keeping in mind that greener is better.

Fruit is also a great side dish, but while it is healthy, it is also a source of sugar and not as rich in vitamins and minerals as vegetables. Try to serve fruit just once for every five servings of vegetables. Remember that it should be fresh, organically grown fruit, not processed "substitutes." Fruit roll-ups are not fruit.

No one knows better than your own child what they're going to eat, so let them help you prepare their lunches. Remember that if they like what they're eating, they will bring home an empty lunch box. The best way to accomplish this is to ensure that they have a variety of healthy choices. Talk to your doctor for more great ideas on how to give your children healthy lunches this school year - and all year round.

Top Health and Fitness Myths

2010-08-04T22:02:00.001-04:00

The first truth, albeit a regrettable one, when it comes to health and fitness is that if there is a dollar to be made, someone will step up to the plate and act as if they are an expert. That's why we're inundated with infomercials touting weight-loss products, fitness equipment and other products "guaranteed" to fulfill our health and fitness needs. But are the claims supported by fact? Let's take a look at some of the more common health and fitness myths:

The Longer You Exercise, the Better Your Results. Many people think that the longer they exercise, the more weight they will lose. The reality is that in most cases, the more you exercise, the more you stimulate your body to burn fat. That's good, but it also increases production of a hormone called cortisol, which often causes your body to store more fat as fuel for the next time you work out. The key to optimizing weight loss is to exercise for approximately 45 minutes per session. If you want to exercise more during a day, that's OK, but divide up your workouts so you only work out for 45 minutes at a time.

Eat Less Food = Lose More Weight. While in general this is true over time, many people think that if they essentially quit eating (eat only a few meals a day, or eat very little) they will lose weight. The body senses the lack of food, digestion slows down and the body holds on to fat. To lose weight effectively, don't stop eating; eat smaller meals more often to optimize your metabolism. That way, your body will burn more fat instead of storing it; in fact, it will burn fat even when you're not exercising!

Exercising on an Empty Stomach Helps You Lose Weight. When to eat and what to eat around your workout is simple. If you are trying to lose weight, eat more carbohydrates and fats when you can burn them. Your meals should have more protein if you are not working out for a while. Your ratio of protein to carbs to fat should be about 40 percent to 55 percent to 5 percent two hours before and two hours after a workout; for other times, the ratio should switch to 55 percent protein, 40 percent carbs and 5 percent fat. It is also best to avoiding eating 4-5 hours before you go to bed.

When it comes to health and fitness, stick to the basics, use common sense, and keep it fun and simple. That's the most important advice I can give you. Too many people think it is too complicated to exercise or eat right. It's not unless you make it complicated. Eat a balanced diet, work up a good sweat when you exercise, and you'll do just fine. And remember, discuss your health and fitness goals with your doctor; they can help design the fitness program that's right for you - and help dispel more of the myths of health and fitness.

Tips to Help You Sleep Soundly

2010-08-04T22:00:00.001-04:00

It's important to understand that sleeping is as individual an event as exercising, eating right or deciding what to wear every day. Our society makes you think that if you have any old mattress and a pillow, and time to sleep, everything will take care of itself. Not true. Here are a few suggestions on how to make your sleep more individualized and restful.

Your Mattress: Most people buy a new mattress when their old one "wears out," meaning it's tattered, torn, excessively stained and/or otherwise unappealing to sleep on. Generally, it is not a good idea to keep a mattress longer than 10-15 years due to the wear and tear you put it through. Depending on the quality, it may last longer or shorter. Going to a store and lying on a mattress for a few minutes is not enough time to make a decision on something you will have to lie on for years to come. You need to test it out in a real sleep environment to make sure you can experience deep, rejuvenating sleep for years. After all, why pay good money to end up tossing and turning every night?

Sleep Position: OK, so you've picked out your "perfect" mattress; now how do you sleep on it? From a health perspective, the best position for sleep is on your back with a pillow under your knees. The pillow should be comfortable for you and help take pressure off the small of your back. The second-best position is on your side with a pillow between your knees. The pillow between the knees must be thick enough to keep your thighs hip-width apart. On your side also means you need a supportive pillow.

The most undesirable position for sleeping is on your stomach. This is because you need to turn your head to either side in order to breathe and this can cause neck pain

Your Pillow: Think about how you like to sleep before you choose your pillow. People who sleep on their back need a thinner pillow than those who sleep on their side. There are so many pillows to choose from, but the best advice to you is to take your current pillow to your chiropractor and let them analyze it for you.

Remember, poor sleep, particularly if it becomes chronic, could be a sign of an underlying medical condition, so talk to your doctor if you're having trouble sleeping so they can help determine what's causing it and then do something about it! After all, you deserve a good night's sleep, and you deserve it every night, not just occasionally.

Thera-Band® FlexBar® NOW AVAILABLE

2010-08-03T14:22:00.001-04:00

This product has received a lot of press lately as a result of the researchpresented by Tim Tyler at the American Orthopaedic Society for Sports Medicine's Annual Meeting. Tim's study showed that the "Tyler Twist," a novel exercise using the Thera-Band®FlexBar^®, was found to be effective in reducing pain and increasing strength in patients with chronic lateral epicondylitis, (a.k.a. tennis elbow). Tim's study has been featured in numerous consumer journals, such as the Reader's Digest, New York Times, international journals, and on radio and TV.

Description:

Thera-Band® FlexBar® is a flexible, durable resistance device with a ridged surface for enhanced grip during use. It is used to improve grip strength and upper extremity stabilization by bending, twisting, or oscillation movement. It has been research-proven effective for Tennis Elbow, offering a cost-effective treatment that requires no injection or expensive equipment. Thera-Band FlexBar is 12" long and is made from dry natural rubber in 4 progressive resistance levels to match user capability.

ALINE The World’s Most Advanced Insole NOW AVAILABLE

2010-08-03T14:17:00.001-04:00

What if you could really stabilize your foot inside your shoe, without crushing it or cutting off circulation? Imagine taking those big, loose downhills without your toes jamming forward into the shoe… Imagine keeping a sure grip on loose surfaces because your weight is naturally centered in over the "sweet spot" of your shoe sole…. Imagine bearing heavy loads efficiently and reducing break-in time... It's all a reality with ALINE...the world's most advanced insoles.

ALINE’s patented ribs compress under the foot to reduce impact forces and maintain alignment during strenuous activity. When you slow down and apply less force, the ribs rebound to continue supporting your foot and enhancing your alignment.

BFAST (BILATERAL FOOT ALIGNMENT SUSPENSION TECHNOLOGY)
ALINE’s patented suspension system revolutionizes insole design and performance. By allowing your foot’s structures to move naturally AND providing unprecedented transverse arch support, the BFAST system allows balance, power and optimal lower leg alignment.

ALINE insoles support and shape your foot to enable optimal alignment in all phases of motion and activity. Powerful ribbed arch structures work together with flexible suspension zones to help align the entire leg from foot to hip. This decreases harmful forces on the feet, knees and ankles, while allowing maximum performance in sports… and in life.

Every ALINE insole includes elevated, strategic support zones to allow for gentle lowering of foot structures during activity. This enables your foot to travel unobstructed through its natural path, storing and releasing energy to help provide the balance and power you need during activity.

ALINE’s suspension and support zones help guide your foot through its natural path of motion, aligning your body and reducing harmful slippage of the foot during forceful activities. Instead of being misdirected, your leg energy now translates into greater power and control.

Come in today and get fitted for a pair. See the difference these orthotics can make in your game.

Stretching exercises

2010-08-02T21:10:00.001-04:00

Here is a list of stretches for the entire body. Static stretches such as these can be used with great effect in improving flexibility in both injury prevention and rehabilition. All of these stretches should be held (without bouncing) for 20-30 seconds.
Neck Stretches

Lateral neck flexion

Forward neck flexion

Neck rotation

Sternocleidomastoid stretch

The Science of Sustained Energy

2010-07-28T20:29:00.001-04:00

Carbohydrates, fats, and protein are known as the energy-yielding nutrients. These are the dietary components your body can actually break down to create molecules of energy known as ATP (adenosine tri-phosphate). While many diet plans emphasize focusing on one macronutrient over the others, a healthy diet represents balanced intake from all three groups. Lets take a quick look at each macronutrient and how it impacts energy levels.

Carbs: Carbohydrates are often seen as your body's preferred source of energy because they can most easily be broken down to create ATP. In fact, for several of your body's tissues, including your brain, carbohydrates are actually the main source of fuel.

Simple carbohydrates, such as white bread, cookies, and anything made with refined flour, provide the body with a rapid rush of energy as they are quickly metabolized for fuel. Unfortunately, this energy rush is often followed by a fall in blood sugar, felt by the individual as an energy crash (and of course, hunger). On the other hand, a diet high in complex carbohydrates - whole grains, fruits, and vegetables - can offer unlimited health benefits. These carbohydrate sources contain dietary fiber, which provides a slower release of energy and contributes to feelings of fullness and satiety.

Fats: Just like carbohydrates, fat has received some negative publicity when it comes to a healthy diet. However, fat is actually the most energy-sustaining nutrient since it provides 9 kilocalories (kcals) per gram (protein and carbohydrates only provide 4 each). Fat is also digested more slowly and when consumed correctly, can help provide a steady, slow release of energy and contribute to feelings of fullness.

Much like carbohydrates, when incorporating fat into your diet it is important to differentiate between healthy and unhealthy fat sources. While saturated and hydrogenated fats can negatively affect health, omega-3 fatty acids, which can be found in nuts, seeds, and cold-water fish, can contribute to neurological and cardiovascular health.

Protein: Unlike fats and carbohydrates, protein is often touted as the healthiest of the macronutrients. It is true that protein, in addition to providing a source for energy production, is also required for the makeup of skeletal muscle and enzymes. Consuming meals high in protein can support lean body mass as well as contribute to satiety and blood sugar control. Food sources high in protein include meats and poultry, legumes, nuts, and quinoa.

While no one food choice is the best for supporting energy levels, a balanced combination of macronutrients which provide a high dose of micronutrients, including B vitamins and other supportive nutrients, will give your body the nourishment it needs. That's the science of sustained energy. Talk to your doctor to learn more.

The Top Stress Busters

2010-07-26T12:53:00.002-04:00

There are several different types of stress, and learning how to control them can make all the difference. You have physical stress (lack of exercise, illness, sleep habits, etc.), mental stress (how you deal emotionally with life) and chemical stress (nutritional and environmental). Here are a few straightforward ways to help you reduce all three stress factors.

Proper Breathing: Proper breathing has a dramatic impact on muscle relaxation, tension reduction, normalizing heart rate, and increasing mental clarity. What you want to strive for is learning to breathe mostly with your diaphragm instead of your lungs. The diaphragm is the most efficient muscle for breathing. It is a large, dome-shaped muscle located at the base of the lungs. Learning how to breathe with your diaphragm takes some practice, but in time it will become second nature.

Practice the following technique on a daily basis for 5-10 minutes. Lie on your back, putting a pillow or similar support under your knees to relax your lower back. Place one hand on your abdomen and the other on your chest. Slowly inhale through your nose and make sure the only hand that moves is the one on your abdomen. Try to keep the hand on your chest as still as possible. Exhale through pursed lips and repeat.

Organization: Are you feeling overwhelmed with so much to do and so little time? Unclutter your life and get organized to take back control. Where do you start? You've got to have a plan. Create a list of the five most important tasks you need to complete for the day. Put the one you want to do the least at the top of the list to help prevent procrastination. It is human nature to delay things that make you feel uncomfortable. By accomplishing the difficult task first you set the tone for positive action and motivation the rest of the day.

Healthy Snacking: Eat healthy and eat often to control blood sugar levels. When you go long periods between meals, a hormone known as insulin spikes. This hormone controls how fast sugar enters your bloodstream after eating. Big surges in insulin occur when you wait too long between meals, which may increase stress on your body chemistry. You can get cravings and mood swings. Eating only three meals a day is insufficient for keeping this delicate balance of hormones in check. It is recommended that in addition to eating three regular meals a day, you mix in 2-3 healthy snacks. You will notice a renewed sense of energy and vitality as you provide your body and mind with the nutrition it needs.

Exercising: Get in shape and get out of stress; now there's a win-win proposition. Find an exercise you truly enjoy doing, not one you dread. Once you make it a part of your daily routine, it will become an integral part of your healthy lifestyle. Strive to get 20 minutes a day of some type of exercise. Walking is a great way to start. Get outside and enjoy the open air while at the same time clearing your mind. It can be an escape from all the chaos in your life. There is nothing like the calming effect of being around Mother Nature. Excess weight is also a stress on your body; regular exercise will help eliminate the pounds, improving your looks, your health and your state of mind.

Finding "Me Time": Take some solo time every morning before you start the day. Use this time to reflect on yesterday and plan out today's events. Set your alarm 15 minutes early and wake up to silence. Do not turn on the television or open the newspaper. You may find that problems which have plagued you suddenly become more manageable and put into perspective. When was the last time you sat in a room without white noise all around? Try it and see what happens. I have a feeling you will find it to be one of the most enjoyable moments of your day.

Try these stress busters for just one month and you can change your life. Even if you can't do all of them, start with a few and see how much less stress you have in your life. Talk to your doctor for other great ways to manage stress.

Building the Perfect Abs

2010-07-26T12:52:00.002-04:00

It's important to understand that the rationale for abdominal training goes far beyond "looks." The increased strength and recruitment of the abdominal muscles will carry over into better posture and more body control, both in daily life and in sporting movements. Working the muscles you can't see -- the ones deep inside your core areas -- can be a difficult process, but target those areas and your whole body benefits. Not only will you look better, but you'll also have more strength and suffer fewer injuries.

Here's a great beginner routine for anyone who doesn't focus on their abs regularly or who hasn't exercised this area (or any area) of the body in awhile. Perform this routine at the end of your regular workout or as a stand-alone workout, 3-4 days a week. Start with six repetitions per exercise and build up to 15 reps each (except the plank - you can perform one set and increase your holding time, up to one minute). Complete the routine as a circuit, doing one set of each movement in succession and without resting. If that feels easy, try to perform the circuit a second time after a 90-second rest.

1. Single-Leg Abdominal Press: Lying on your back on a floor mat or a padded bench, touch your right palm to the right knee. Raise your right leg off the floor so your knee and hip are bent at 90-degree angles. Rest the right hand on top of your right knee. Push your hand forward while using your abdominal muscles to pull your knee toward your hand. Hold for three deep breaths and return to the start position.
Repeat this exercise using your left hand and left knee. Keep your arm straight and avoid bending more than 90 degrees at your hip.
2. Opposite Hand on Opposite Knee: Push your right hand against your left knee while pulling your knee toward your hand. You'll be pushing and pulling across the center of your body. Repeat this exercise using your other hand and leg. Hold for three deep breaths and return to the start position.
3. Hand on Outside of Knee: Raise your left leg off the floor so your knee and hip are bent at 90-degree angles. Place your left hand along the outside of your left knee. Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Keep the back flat. Repeat using your other hand and leg.
4. Opposite Hands on Opposite Knees: Place each hand on the opposite knee, toward the inside of each knee. Your arms will cross over each other. Push your hands against your knees and create resistance by pulling your knees in toward your hands. Hold and repeat.
5. Hands on Outside of Knees (right hand/right knee): Use your hands to push your legs in toward the center of your body. At the same time, create resistance by pushing your knees out. Hold and repeat.
6. Plank: Lie on your stomach. Raise yourself up so you're resting on your forearms and your knees. Keep your head and back in line and imagine your back as a tabletop. Align your shoulders directly above your elbows. Squeeze your core muscles. Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths, then return to the start position and repeat.

Talk to your doctor before beginning any exercise program if you have an existing health condition that limits movement, or if you haven't really exercised before (or if it's been a long time). You want to make sure you're doing these exercises correctly, so ask your doctor to explain the precise movement if you're not absolutely sure. Then get started on your perfect abs one repetition at a time!

Chocolate: The Next Miracle Food?

2010-07-26T12:51:00.000-04:00

Chocolate is rapidly becoming the next miracle food. If minimally processed, it contains the highest flavanol content of any food. Several research papers report striking effects from eating these "special" chocolates regularly, including that eating chocolate lowers blood pressure, improves cholesterol levels, and lowers blood sugar. One of the most intriguing suggests chocolate even prevents sunburn.

The Kuna are a group of indigenous people living along the coast of Panama who for the most part live as their ancestors did, hunting and fishing. However, some have moved to Panama City. The Kuna stand out in the medical literature because they have no age-related increase in blood pressure; 60-year-olds have the same blood pressure as 20-year-olds - that is, as long as they stay out of Panama City.

In 2006, Harvard researchers explained the Kuna's apparent "immunity" to hypertension. Island-dwelling Kuna drink large quantities of flavanol-rich cocoa on a daily basis (5 cups or more) and incorporate it into numerous recipes. On the other hand, Kuna who live in the city consume far less cocoa, and what they do consume is commercially produced and thus has little flavanol content.

Chocolate also decreases blood markers of vascular inflammation and improves cholesterol levels. A 2008 paper published in the Southern Medical Journal reported that after one week of eating a daily dose of chocolate providing 700 mg of flavanols, subjects' low-density lipoprotein cholesterol levels (the "bad cholesterol") fell by 6 percent and their high-density lipoprotein cholesterol (the "good cholesterol") rose by 9 percent.

But wait, there's more. London researchers gave chocolates to 30 healthy volunteers, half of whom ate a high-flavanol chocolate while the others ate a low-flavanol chocolate. A minimal erythema dose (MED), a measurement of how much sun exposure it takes to trigger a sunburn reaction, was calculated at the start of the experiment and again three months later. Volunteers who ate the regular chocolate had no change in sun sensitivity. But in those who ate the high-flavanol chocolate, the length of time it took for their skin to start to "burn" more than doubled. In other words, they could tolerate twice the sun exposure without burning as before they started eating the chocolate.

Two major companies claim to have figured out how to preserve the flavanols in chocolate. One is the Belgium chocolate manufacturer Barry Callebaut, who has developed a special refining process marketed under the brand name Acticoa. This brand of chocolate has been used in most of these recent research papers. Callebaut does not currently sell its chocolate in North America, though a rumor hints that it will introduce it to the U.S. market this summer.

The other company marketing high-flavanol chocolate is part of the Mars candy company and sells their product under the brand name CirkuHealth. This product line replaces Mars' older specialty brand called CocoaVia, which was manufactured and sold for about 10 years, but discontinued in 2009.