Category — Wellness Strategies

On your initial visit to our office, you will meet our team and receive a detailed examination.  After the exam, I will let you know what’s wrong and if I think I can help you.  If your problem is beyond the scope of our practice I will let you know and discuss the possible referral to another healthcare professional.

If you decide to become a patient, I will design a personalized care plan for you to help you experience freedom from pain and superior health naturally.  Your care plan will detail all of the services we recommend and an estimate of your time and financial investment.  Your care plan will be detailed, but will be flexible enough to give you the  freedom to choose one of several options that best fits your lifestyle.

At this point you’ll have to decide what you want out of care.  What’s your goal?  You’ll have to decide if you want a PATCH or a FIX.

“PATCH-up-care” is pain relief focused only.  The goal is fast pain relief.  Once we have achieved an acceptable level of relief, your care plan will end and then you have the option to switch to a maintenance plan or to go on an as-needed basis.  In my experience, if you don’t get to the root of the problem and fix it internally, the problem returns and can be worse than at the start.

“FIX-up-care” is focused on the big picture.  Not only do we want fast pain relief, but we strive for improved function and whole body wellness.  After an acceptable level of relief has been attained, you will begin a program of personalized therapeutic exercises.  The purpose is to regain any loss of function such as range of motion, strength, muscle endurance, core stability, balance or coordination.  By the end of FIX-up-care, you will have a reduced risk of your problem returning.  When your function has been restored to an acceptable level, your care plan will end and you then have the option to switch to a maintenance plan or to go on an as-needed basis.

I see our job as to provide you the finest chiropractic wellness care possible.  I see your job as to decide on how much care you want and how fast you want to proceed.

PATCH or FIX… it’s your choice.

Depression affects millions of Americans each year.  As we drudge through this rainy Autumn and approach the winter, no doubt many people will begin suffering from depression.  Some will be mild, while others will be more severe.  Mild to moderate depression can respond very well to natural therapies.  If you suffer from severe depression, you should consult the proper medical doctor for evaluation.  Regardless of the severity of your depression, natural alternatives can help you fight depression and help you avoid dangerous drugs and their side effects.

Exercise is the key.  Exercise can be one of your most effective weapons to fight depression.

According to the Mayo Clinic:

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

Exercise can be a substitute for anti-depressant drugs according to a study published in the Archives of Internal Medicine in 1999:

(the study) divided 156 men and women with depression into three groups. One group took part in an aerobic exercise program, another took the SSRI sertraline (Zoloft), and a third did both. At the 16-week mark, depression had eased in all three groups. About 60%–70% of the people in all three groups could no longer be classed as having major depression. In fact, group scores on two rating scales of depression were essentially the same. This suggests that for those who need or wish to avoid drugs, exercise might be an acceptable substitute for antidepressants.

How can exercise help you fight depression?  I’ve listed some of the benefits here:

• Physical activity stimulates the production of “happy” chemicals in your brain that will lift your mood.
• Regular exercise will help you look and feel better and more energetic.  This will boost your self-esteem.
• Even gentle exercises can help reduce pent up stress and tension in your muscles.
• Physical activity increases your body temperature, which has a calming effect.
• During activity your mind will be taken off your worries, and you can focus on positive things.
• If you exercise in a social setting, you can become more “socially healthy” if you interact with others during your exercises.
• Regular exercise will enhance your immune system function.  You will get sick less often and your body will reduce unwanted chemicals in your body that fuel depression.

Are there exercises that are best for fighting depression?  No.  It’s best to live by the Nike slogan… “Just Do It”.  All your activity doesn’t have to be done at once.  It’s okay to spread it throughout your day.  I would recommend trying for at least 30 minutes every day.  Here are some suggestions if you need help coming up with ideas:

• Walking or Running.
• Mowing your lawn or raking leaves.
• Swimming.
• Lifting weights.
• Table tennis.
• Rebounding (gentle bouncing on a mini-trampoline)
• Bicycling (to work?)

How do you stay motivated?  Here are a few key ideas:

• Find activities that you enjoy.  Keep it fun.
• Vary your activities.  Both your mind and body crave changes in the routine.
• Find someone to partner with.  They will help keep you motivated and you can return the favor!
• If you decide to exercise at a gym (rather than around the home), find a local club within 10 minutes of home.  The drive to the gym can be one of your biggest barriers to exercising.
• If you miss a day, don’t let it worry you.  Just start back with your routine ASAP.  Don’t try to “make up” missed time.  Just get right back on your normal routine.

I just finished reviewing some data from the Center for Disease Control that was a real eye opener.  It reported that:

“The medical care costs of people with chronic diseases account for more than 75% of the nation’s $2 trillion medical care costs.”

http://www.cdc.gov/nccdphp/overview.htm#3

Many (if not most) of these “chronic diseases” are absolutely preventable.  Smoking and bad eating habits account for most of the incidences of heart disease, stroke, diabetes, and cancer.  Quitting smoking and changing your diet can be difficult, but it is the best choice for superior health.

It appears that much of the problem with our health care system is rooted in corrupt poliltics, insurance company policy, and pharmaceutical company agendas.  There needs to be reform at those levels.  But, if we are going to make some real long-lasting changes to our health care, we need to take prevention and healthy living seriously.  More than ever now, we need to get to the cause of the problem.  

A key concept that sets chiropractic apart from the medical approach is:

Chiropractic’s Goal Is To Remove Or Reduce The Cause Of The Problem

When I examine a patient, I am always considering what the cause of the problem is.  If someone visits our office complaining of a body pain, I will seek to discover if their problem is biomechanical in nature (from joints, muscles, or nerves) or not.  If the problem is biomechanical, I can develop a treatment plan that targets the cause and provides a quick and natural solution.  If their problem is not biomechanical (in whole or part), I will refer the patient to an appropriate health care provider.

For the majority of cases, I can find a safe, natural, solution that gets to the cause of the problem.

On the other hand, the typical medical approach to a biomechanical problem is to perform a cursory exam and then provide risky drugs, injections, or surgical procedures.  Chemicals that reduce pain, inflammation, and spasm don’t get to the cause.  They merely treat the symptoms and can actually make things worse in the long run.  The cause remains and the problem lingers.

Why can’t we treat our health care reform crisis with “chiropractic strategy”… and target the cause?

In the USA and in the UK, calling someone a senior citizen is the common polite way of saying that the person is older and possibly at the age of retirement.  Right now, the baby boomer generation has reached that age where many are seniors and reaching retirement.  Seniors are everywhere!

If You’re Not A  Senior Citizen, You May Have A Parent Or Grandparent Who Is!

Either way, it is good to appreciate and to understand some of the unique health situations that seniors face, and to focus on natural solutions.  By doing so, you can help serve, honor, and respect the ones who have invested much of their own lives supporting the younger generation.

Do You Have A Mature Spine?

As you age, many physical changes have taken place in your nerves, muscles, and joints (the neuromusculoskeletal system).  That is, unless you’ve discovered the fountain of youth!  Some changes are normal.   But many of so-called “normal” changes, are really just common and abnormal.  You may have been living with some of these abnormal changes for so long that you’ve grown accustomed to them.  The worst part is that they may be preventing you from experiencing superior health.  We’re talking about:

• Arthritis
• Restricted range of motion
• Loss of strength
• Loss of balance
• Cardiovascular weakness
• Postural imbalances
• Abnormal muscle tension and pains

Some changes come from the build up of “macro trauma” such as slips and falls, work injuries or auto accidents.  Some of your physical problems could be due to the build up of past “micro traumas” such as poor posture, bad work ergonomics, or repeatedly doing harmful exercises.

Some of the negative changes involving your neuromusculoskeletal system can be long-lasting.  These changes include arthritic changes, muscular tension, loss of normal ranges of motion, bent over rounded shoulders posture or “widow’s hump”.  Other lasting problems could include muscular weakness, incoordination, core instability, or loss of balance.

Loss Of Core Stability And Balance Is Very Serious And Can Result In Unexpected Falls!

If you are experiencing a body pain or a loss of body function (i.e. loss of balance, restricted motion, or weakness), getting help as soon as possible is very important.  Certain conditions can degenerate quickly, and the sooner you receive the proper care, the sooner you can begin healing properly.

We Have Had Great Success Treating Difficult “Long-Lasting” Problems

On your first visit to our office we will first perform a detailed case history and exam to identify your problems.   We may need to coordinate care with your primary physician and to review past diagnostic tests (i.e. x-rays or MRIs).  After the exam, I will clearly explain the best course of action to achieve your health goals.  If you decide to become a patient and I feel it’s safe, we can start treatment.

First, we will do our best to promote pain relief as fast as possible, while using natural therapies.  In my experience,  we can usually provide substantial relief within 5-10 visits.  On the short term, our focus is on reducing your pain, inflammation, and muscle spasm, and improving your joint motion, balance and stability.

In The First Few Visits We Will Provide Gentle Chiropractic Adjustments, Massage, And Other Natural Therapies To Promote Fast Pain Relief!

In addition to the care we provide, often you may be able to benefit from support to your “problem” areas.  We may recommend the following additional support to help ensure the best outcome from our treatment:

• A lumbar support pillow
• A cervical pillow
• Spinal pelvic stabilizers (Foot Levelers orthotic inserts)
• A joint support wrap
• Nutritional superfood supplements
• A TENS unit (electrical stimulation for home-based pain relief treatment)

As your body heals and you begin to experience freedom from your pain, you’ll probably begin wondering… “How long will this last?”.   For long-lasting improvement, you have to consider the “big picture”.  When considering the big picture of your ongoing wellness, you may need to incorporate ergonomic changes, targeted exercises, stress relief strategies, and dietary changes. Many of our seniors have found that even when they “feel good”, they benefit from some schedule of maintenance “chiropractic checkups” and/or massage therapy sessions.

We All Want To Stay Young!

Life may have been very rough on your body over the years, but we can help!  We see many patients who have reached the golden years.  Many of our seniors visit us on a regular basis because they have experienced the health benefits of regular care. They feel the results of having their joint mobility restored, their body balanced, their core stabilized, and their nervous system “relaxed”.

You can also experience freedom from pain and superior health naturally.  Why not give it a try?  It really works!

We all know that obesity has become a major health problem in the United States.  Perhaps the greatest health problem in terms of lives ruined and financial stress placed on society.  The rate of obesity has grown incredibly in our country over the last 30 years and it continues to rise.

I just finished reading an interesting article in the New England Journal of Medicine entitled ” The Spread of Obesity in A Large Social Network Over 32 Years”.

http://content.nejm.org/cgi/content/full/357/4/370

It referenced the Framingham Heart Study (research done by the National Heart, Lung and Blood Institute and Boston University).  The Framingham study linked a person’s risk of obesity to their social network.  This means that…

Obesity Is Socially Contagious!

The study involved 12,067 socially interconnected people and came up with the following results:

• You are 57% more likely to become obese if you have a friend who became obese
• You are 40% more likely to become obese if you have a sibling who became obese
• You are 37% more likely to become obese if you have a spouse who became obese

It was very interesting that this “socially contagious” effect was not seen in neighbors in immediate geographic locations.   This rules out environmental factors as a strong influence.  Persons of the same sex had a relatively greater influence on those of the opposite sex. So…

Your Friends And Family Have A Great Influence On Your Health!

And you have a great influence on their health and wellness.

The positive side of this is that the influential power of a social network can be used in a good way.  If you are struggling with obesity or even excessive weight gain and you want to lose weight, get yourself plugged into a social network that will help support you in your goals.

If you are looking to experience superior health, actively build a strong, supportive social network with like-minded people.

We can be an integral part of your supportive social network.  You may already know that I love to talk about health and wellness.  But I don’t just talk it, I live it too.  I’ve been at it since 1992 and still learning…  and what I’ve learned I love to share!

At Spectrum Wellness, we provide an incredible weight loss program that is simple and has been shown to be very effective.  If you would like to learn more check out:

http://spectrumwellness.net/weight-loss-program/

If you have any questions or concerns give me a call any time.  I’d love to meet you and figure out how we can help you experience superior health naturally!

Are you exercising regularly?  If not, you should be.  But how often do you include stretching before and after exercising? Knowing what to do before and after your workouts can help optimize your workout routines and help prevent a serious injury.

Many people believe that stretching is a waste of time.  In the USA, stretching exercises seem to have taken a back seat to strengthening and cardiovascular exercises.  Even advanced athletes are prone to skip their pre-exercise warm-up and their post-exercise cool-down.

The typical workout causes your muscles to contract and flex, but won’t allow your muscles to stretch to their full length. Stretching exercises can help:

• relieve stored up muscular tension
• flush out lactic acid (and other toxins)
• enhance your joint range of motion
• improve athletic performance
• reduce your risk of injury

For better results and optimal performance, your exercise routine should begin with a short warm-up followed by several minutes of stretching exercises, and then end with a cool-down.

The Warm-Up

Remember that doing stretching exercises is NOT a warm-up… they are stand alone exercises.  Stretching cold muscles can result in pulls and injuries.  Your best strategy is to begin with a five-minute warm-up.

The warm-up prepares your body and cardiovascular system by revving up your blood flow and your heart and lungs.  When you’re working out, your body and muscles demand more blood flow and oxygen supply.  The warm-up increases your blood flow, increases your blood temperature, and increases muscle temperature.  This prepares your body for increased activity and allows it to function at an enhanced level.  This whole process allows your muscles to use glucose to burn calories and exert energy for more strenuous exercises.

Your warm-up should be a mini version of your exercise routine.  For example, if you’re going to be taking a brisk walk, your warm-up should be a five-minute low-intensity walk.  Low intensity means around 50-60% of your maximum heart rate.

Stretching Exercises

After your warm-up, invest a few minutes by stretching your larger muscles first.  Focus on the muscle areas that are going to be involved in your exercise routine.  For example, a runner would want to target stretch the fronts and back of the thighs (the quadriceps and hamstrings respectively), the hip area, and the calves.

Each stretch you perform should last between 20-30 seconds.  Stretch only to the “edge” of pain, and do not push through the pain.  Control your breathing and gradually increase each stretch with each exhale.  Only go as far as your comfort allows. Do NOT bounce, as this can cause micro-tears in your muscles, that can result in scar tissue formation.  This reduces muscular flexibility and increases your risk of injury and pain.

According to the American Council On Exercise (ACE),  here are ten reasons why every one should take the time to stretch:

1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion which may also slow the degeneration of the joints.
2. May reduce your risk of injury. A flexible muscle is less likely to become injured from a slightly extensive movement. By increasing the range of motion in a particular joint through stretching, you may decrease the resistance on your muscles during various activities.
3. Helps relieve post-exercise aches and pains. After a hard workout, stretching the muscles will keep them loose and lessen a shortening and tightening effect that can lead to post-workout aches and pains.
4. Improves posture. Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.
5. Helps reduce or manage stress. Well stretched muscles hold less tension and therefore, leave you feeling less stressed.
6. Reduces muscular tension and enhances muscular relaxation. Stretching allows the muscles to relax. Habitually tense muscles tend to cut off their own circulation resulting in a lack of oxygen and essential nutrients.
7. Improves mechanical efficiency and overall functional performance. Since a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.
8. Prepares the body for the stress of exercise. Stretching prior to exercise allows the muscles to loosen up and become resistant to the impact they are about to undergo.
9. Promotes circulation. Stretching increases blood supply to the muscles and joints which allow for greater nutrient transportation and improves the circulation of blood through the entire body.
10. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine which in turn reduces the risk of low-back pain.

The Cool-Down

Each of your workouts should end with a brief cool-down followed by a period of stretching.  If you only have the time to stretch once with each workout, it’s better to stretch at the end.  Your muscles will be warm, more responsive, and less likely to be injured.

After your heart rate has climbed and your body has become warm and tired, the cool-down lets your heart and muscles “settle down”.  This helps lessen strain and soreness.

Like your warm-up, your cool-down should be a 5-minute mini version of your exercise routine, followed by a series of stretching exercises.

Failing to implement a regular stretching routine will increase your risk of injury and prevent you from getting the most out of your exercise. But beware, stretching improperly (before a warm-up or with BAD form) can open the door to injury also.  If you’re going to stretch, do it right!

Be very careful if you have any of the following problems:

• a muscle or joint condition
• a prior injury
• pain, soreness, or stiffness in any part of your body

Pain is your body’s way “telling” you that you have a problem.  You may be on the edge of serious injury.  Even professional athletes know when it’s time to seek help.  If you have any questions or concerns, I would be happy to meet with you to discuss your problem.  We provide FREE introductory consultations and examinations each week.  Don’t delay, just give us a call and we’ll schedule a convenient time for you this week.

Has it been a while since your last visit or since you received your custom-made Spinal Pelvic Stabilizers?  If so, you need to come in for an evaluation.  New Stabilizers may not be necessary, but I’d still recommend you come in for a visit so I can make sure you have the best support available.

Proper Support For Your Feet And Body Is Crucial For Helping Your Chiropractic Adjustiments “Hold” Longer And May Affect Your Whole Body Wellness!

Did you know that changes in your weight, activity level, and choice of shoe styles can affect how your Stabilizers fit?  For example, dress shoes tend to be narrower and more confining than athletic shoes, so the same Stabilizer can’t be worn in both styles.

This is why your Stabilizers are designed for the type of shoe that you wear… as well as your age, activity level, weight, as well as many other factors.

If you’ve had a change in any of the factors I’ve mentioned, stop by for a visit and let me provide you with Stabilizers to fit all your needs!  If you’ve never been tested to see if you need Spinal Pelvic Stabilizers, call our office and schedule a FREE consultation and digital foot examination.

Never forget…

It’s Easier To Stay Well Than To Get Well!

So take good care of yourself now. It is an investment that will pay good dividends.

I value you and want to help you experience freedom from your pain and superior health naturally.  I look forward to seeing you soon!

Sciatica can be a terrible and disabling pain that begins in the lower back and travels down into one or both legs.  The pain can be felt in the lower back, buttocks, hamstrings, thighs, behind the knees, calves, and even feet.  Chiropractic care and massage therapy (our integrative concept) has proven to be quite helpful.  We have had great success handing many cases of patients with sciatica.

Before you submit yourself to dangerous and irreversible surgery, more and more patients are seeking a natural approach offered by the chiropractic care!

The typical person who suffers from sciatica is over 40 years old and overweight.  It typically begins as acute lower back pain and then travels down the back of either lower extremity.  When really “fired up”, you may feel a burning pain extending from the back, through your buttocks and down your leg.  The pain is generally aggravated by bending, sitting, or standing.

Like a tree’s branches extending from the trunk, five pairs of nerves exit the spine in the lower back to form two sciatic nerves.  These nerves are the largest peripheral nerves in your body – about as thick as your thumb!  The discs of your spine are regular culprits when it comes to sciatica.  You have a soft, pulpy disc lying between each of your spinal bones.  While a disc can’t “slip”, it can bulge, herniate and rupture.  The causes can be acute trauma, repetitive micro-trauma (i.e. bending, twisting and lifting), or spinal degeneration/decay.  The injured disc can put direct pressure on nearby nerves.  The result?

Swelling. Inflammation. Pain.

You may suspect a disc injury involvement if you have more pain when you cough, sneeze, have bowel movements, or extend your back.  To be sure, I can perform a thorough examination in our office and detect sciatica caused by disc injury or other causes.  Sometimes I may prescribe an MRI if more information is needed.

Sciatica tends to worsen when you ignore it.  Extended bed rest makes it worse too.  Dangerous pain pills and muscle relaxers don’t correct the cause.  They just act to cover up the symptoms, and give you a false sense of healing.  Chemical fixes don’t get to the root physical cause.

Surgery often involves cutting away disc tissue or removing bone to make room for the inflamed nerve. Sadly, outcomes of spinal surgery are not very good statistically.

Fortunately, Sciatica Often Responds To Natural Therapy… Chiropractic Care, Massage Therapy, Laser Therapy, And Core Rehabilitation!

Our approach focuses on improving your body function.  Our techniques help improve joint motion, relax tight muscles, stabilize the body, and stimulate healing.  Millions of people worldwide have experienced good results from the type of care we provide.  Many of our patients have reported a freedom from their sciatic pain and an ability to resume their lives without resorting to drugs and surgery.

There is hope!  For a free introductory evaluation to determine if I can help your sciatica, please contact our office today.

Most people find sleep enjoyable – as it provides refreshing rest for the body and soul. But if you’re NOT like “most people” (perhaps you describe yourself as a rebel of sorts) and you could care less about the health benefits of a great night’s sleep… then read on.  By implementing only a handful of the following tips, you can achieve a truly horrible night’s sleep:

1. Stay in “work mode” right up to the last waking minute.  Keep your mind intently focused on work as much as possible. Even if your body has left work, your mind doesn’t have to!  Ignore any temptations to refresh yourself and “enjoy life”.
2. Get yourself “fired-up” at bed time.  Build off of your frustrations, anxieties, and worries.  Avoid any activities that may act to calm yourself, such as reading, prayer, deep breathing exercises, or any other relaxation techniques.  Especially avoid talking things out with a loved one.  Just keep holding on to anything and everything that’s bothering you.
3. Eat just before lying down to sleep. Don’t give your body a chance to digest your food.  That bloated feeling will contribute to a terrible night’s sleep.
4. Avoid exercising.  Exercise can contribute to the relief of your tension, which you just can’t afford to lose if you’re looking to toss and turn all night.
5. Indulge in caffeine and sweets.  Nothing thwarts relaxation more that a quick burst of “artificial” energy.  Avoid foods that provide “healthy” energy, such as whole grains, beans, nuts, seeds, fruits, and vegetables.  Filling your body with unhealthy foods is one of the keys to achieving a horrible night’ sleep.
6. Don’t forgive others.  Hold in all your anger, resentment, and bitterness.
7. Make sure your pillow and mattress provide no support.  Avoid “cervical” pillows and therapeutic beds, as they can only act to relax your spine and body.
8. Ignore your pain.  Avoid any temptation to call your chiropractor or massage therapist.  Chiropractic care and massage can relieve pain and relax your body and many patients report  that they sleep better while under care.  Relish your pain and stiffness, and don’t worry… it’ll be there in the morning.

On June 19th, 2008, I posted an article entitled “Everyone Needs Good Support and Balance“.  I explained how important it is to have a thorough exam by someone who knows what to look for.  Then your problem(s) can be handled from the right “angle”.  

I explained that you may need adjustments, massage, and exercise therapy.  Or perhaps you may need laser therapy or electrical stimulation.  I went on to explain that regardless of your condition, you need good balance and support.  Then I described a very common condition called excessive pronation.  If you haven’t been tested for this condition, please let me know, because…

This Condition Has A Damaging Effect On The Whole Body!

I now use a digital foot scanner, that (in just about 5 minutes) will allow me to test both of your feet for possible arch problems. In addition to recommending spinal pelvic stabilizers by Foot Levelers, I went on to recommend running shoes by New Balance, model 1123.

NEW BALANCE 1123 REPORT

I’ve been using them for nearly a year now.  I use them when I run 2-3 times per week on average.  I can tell you so far that I’d give them 5 stars out of 5!  They are extremely comfortable, stable, and hold my Foot Levelers spinal pelvic stabilizers perfectly.  They appear to be very durable.  The only signs of wear are some tiny “chunks” of rubber taken out of the back of both heel areas (not on the the sole).  So I can say very confidently that they are still HIGHLY RECOMMENDED!