Category — Wellness Strategies

Statistics have indicated that back pain will affect around 80% of all people at some time in their life.  Back pain can range from the lower back area to the upper back and shoulder blade area.  Back pains are especially bad when they impact every day functions such as walking, bending, sleeping, or sitting.  Americans spend billions of dollars every year fighting their back pains.  Is there any way to prevent it?  Here are five simple ways to help prevent back pain.

1. Eat Right.  Excess weight puts more stress on your lower spine and contributes to injuries.  Animal-based foods (all meats, poultry, fish, and dairy) contribute to a pro-inflammatory diet and also lead to the production of chemicals that fuel the pain process.  Eating a healthy, whole food, and plant-based diet will reduce pain and inflammation, and can help reduce your back pain.
2. Minimize Stress.  Life is stressful!  Everyone experiences stress of some degree or another.  Excess stress causes muscles to tighten and interferes with the normal healing process.  Prolonged stress leads to homone imbalances of the stress glands of the body – the adrenal glands.  These glands secrete hormones that regulate many body functions including: sleep, digestion, weight gain, estrogen, progesterone, testosterone, immune system, arthritis, allergies, heart function, fatigue… to name a few.  These glands can be checked easily in our office and can usually be balanced/repaired through diet and supplements.
3. Maintain Good Posture and Ergonomics.  Maintaining good posture means keeping the body in a balanced and neutral position as much as possible.  Avoid stressful and damaging prolonged postures where ever you are.  Moat people use computer work stations both at home or at work.  These can be a problem if the ergonomics aren’t set up correctly.  Screens should be centralized and keyboards should be positioned where the height allows your arms to be bent at 90 degrees.  Some lower back pillow is recommended if you are sitting for long periods.  Frequent breaks to move and stretch can also help maintain body posture and balance.
4. Perform Healthy Exercises Regularly.  Regular cardiovascular exercise is important to help maintain good cardiovascular health, manage weight, and reduce stress.  But nothing replaces targeted spine-specific exercises to focus on your core.  Some of the bast exercises for your core also involve balance and muscle endurance.  Some examples are:
• Quadruped – on hands and knees.  While holding abdominals in tight (hollowing), alternate straightening opposing arm and leg and holding for 5 seconds.  Repeat 20 times.
• Bridge – on back.  Lift pelvis, torso, and shoulder blades off floor and hold for 30 seconds.  Repeat.
• Plank – pushup position supported on the forearms rather than hands.  While keeping abdominals in tight (hollowing), hold your body straight for 30 seconds.  Repeat.
• One Leg Balance – standing.  Keep abdominals in and balance on one foot (stork stand) for 30 seconds.  Switch legs and repeat.
5. Get Adjusted By Your Chiropractor.  Everyday activities, stress, and toxins take their toll on our bodies.  Our joints and muscles tighten, become restricted, and become imbalanced.  Adjustments help to retore normal joint motion and can rebalance your spine and body.

Well the new government food guide is out.  It can be found at ChooseMyPlate.gov.  This is the latest change in dietary recommendations from the USDA.  It is meant to replace the old “Food Pyramid” from 1993, which replaced the “4 Food Groups” from years earlier.  The recommendations now are:

Balancing Calories
	●	Enjoy your food, but eat less.
	●	Avoid oversized portions.
	Foods to Increase
	●	Make half your plate fruits and vegetables.
	●	Make at least half your grains whole grains.
	●	Switch to fat-free or low-fat (1%) milk.
	Foods to Reduce
	●	Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
	●	Drink water instead of sugary drinks.

Some of the USDA’s recommendations are sound, and the web site has some good information if you poke around.  One good piece of advice is to make half of your plate fruits and vegetables.  However, there are some glaring weaknesses in their recommendations and also quite a bit of confusion.  It seems that they came up with a very diplomatic program that wouldn’t offend anyone – especially the big food industries.  The only industry they may have offended is the “sugary drink” people.

Here are some of the glaring problems I discovered:

• Dairy is included as a requirement at every meal.  Dairy is a dietary non-factor.  Although containing some nutrients, dairy products are very  low in overall nutrition compared to many other food choices and are not just not essential.  Many cultures (such as China) have gotten along fine without much dairy at all, and have very strong bones and teeth!
• They recommend only half of your grains be whole grains.  I would like it to be 100%.  Why did the USDA stop at 50%?
• They recommend a mystery food group called “Protein”.  Most people quickly think of meats, poultry, and fish.  It’s as if the USDA is saying that vegetables aren’t a good source of protein, when in fact they are the best source.  Dark green leafy and solid vegetables contain more protein per calorie than lean beef!  Look to the elephant or the horse – powerful bones and muscles, and completely vegetarian.  They also don’t mention how much protein we need each day… perpetuating the “protein-myth”.
• They don’t clarify what lower sodium foods are.  They just say to “compare… and choose the foods with lower numbers”.
• They completely ignore legumes, nuts, and seeds on the plate, but can be found if you dig into the site under “Protein Food Group”.
• They ignore plant-based sources of calcium – which are actually the best choices, and instead only cover dairy-based foods.

If you really want to enjoy amazing health, you have to make some big changes.  Changes that make a big difference, and changes that are sustainable.  Although perhaps a bit of an improvement over the last Food Pyramid, the recommendations of our government don’t go far enough to make much of a difference.  There’s too much room for mediocrity.  The government has let us down again.  Surprised?

Here are two better solutions that you can use as a food guide instead of the “ChooseMyPlate” deal:

From the Physicians Committee for Responsible Medicine - www.PCRM.org

The “PowerPlate” is a simple guide that gets right to the point.  Here’s another guide for the person looking for some more detail…

From Dr. Joel Fuhrman - www.drfuhrman.com

If you would like to talk to someone in our office for advice on weight loss or healthy eating, feel free to give us a call at 215-938-8500, and ask for Dr. Ken Goldman or Stephanie Brabazon, our holistic nutritionist.

I just signed Slow Food USA’s petition against legislation in three states that would criminalize taking photos or video of farms.

If you, too, believe that a well-managed farm should have nothing to hide, and that consumers have a right to see how their food is produced, please join me in signing their petition:

http://org2.democracyinaction.org/o/5986/p/dia/action/public/?action_KEY=6675.

If we can raise a big enough stink, we can stop this outrageous effort from spreading to other states and send a clear message that consumers have a right to know where our food comes from.

Thanks!

“Forks Over Knives”, a new health awareness movie, has just come out.  It looks like a good, in-your-face, challenging documentary… and it’s actually filmed in 3D!

Here’s the official trailer:

There’s a local Premiere Screening in Plymouth Meeting on Thursday, May 19th.  For only $15, you get dinner and the movie. This is from the movie web site http://www.forksoverknives.com/:

Philadelphia Premiere (May 19)

And another bonus, Rip Esselstyn – the author of the Engine 2 Diet, will be there!  Rip is the son of Caldwell Esselstyn, Jr., M.D., the author of the groundbreaking book - Prevent and Reverse Heart Disease.

Here is a synopsis of the movie from their web site:

What has happened to us? Despite the most advanced medical technology in the world, we are sicker than ever by nearly every measure.

Two out of every three of us are overweight. Cases of diabetes are exploding, especially amongst our younger population. About half of us are taking at least one prescription drug. Major medical operations have become routine, helping to drive health care costs to astronomical levels. Heart disease, cancer and stroke are the country’s three leading causes of death, even though billions are spent each year to “battle” these very conditions. Millions suffer from a host of other degenerative diseases.

Could it be there’s a single solution to all of these problems? A solution so comprehensive but so utterly straightforward, that it’s mind-boggling that more of us haven’t taken it seriously?

FORKS OVER KNIVES examines the profound claim that most, if not all, of the so-called “diseases of affluence” that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering yet under-appreciated researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.

Dr. Campbell, a nutritional scientist at Cornell University, was concerned in the late 1960’s with producing “high quality” animal protein to bring to the poor and malnourished areas of the third world. While in the Philippines, he made a life-changing discovery: the country’s wealthier children, who were consuming relatively high amounts of animal-based foods, were much more likely to get liver cancer. Dr. Esselstyn, a top surgeon and head of the Breast Cancer Task Force at the world-renowned Cleveland Clinic, found that many of the diseases he routinely treated were virtually unknown in parts of the world where animal-based foods were rarely consumed.

These discoveries inspired Campbell and Esselstyn, who didn’t know each other yet, to conduct several groundbreaking studies. One of them took place in China and is still among the most comprehensive health-related investigations ever undertaken.  Their research led  them to a startling conclusion: degenerative diseases like heart disease, type 2 diabetes, and even several forms of cancer, could almost always be prevented—and in many cases reversed—by adopting a whole foods, plant-based diet. Despite the profound implications of their findings, their work has remained relatively unknown to the public.

The filmmakers travel with Drs. Campbell and Esselstyn on their separate but similar paths, from their childhood farms where they both produced “nature’s perfect food”; to China and Cleveland, where they explored ideas that challenged the established thinking and shook their own core beliefs.

The idea of food as medicine is put to the test. Throughout the film, cameras follow “reality patients” who have chronic conditions from heart disease to diabetes. Doctors teach these patients how to adopt a whole foods plant-based diet as the primary approach to treat their ailments—while the challenges and triumphs of their journeys are revealed.

FORKS OVER KNIVES utilizes state of the art 3-D graphics and rare archival footage. The film features leading experts on health, examines the question “why we don’t know”, and tackles the issue of diet and disease in a way that will have people talking for years.

FORKS OVER KNIVES was filmed all over the United States, and in Canada and China.

While talking with various patients this week, I realized that many, good, health awareness movies have come out in just the last few years. Although I haven’t seen them all, it seems that each one has a unique perspective and a lot of good things to say… and to think about.

Here is a list of the movies I recommend:

• Eating
• Food Inc.
• Food Matters
• Super Size Me
• King Corn
• A Diet For All Reasons
• A Diet For A New America
• Simply Raw
• Fresh
• Forks Over Knives

I recommend viewing these movies with your friends and family, especially if you’re interested in learning more about how to keep yourself and your loved ones healthy in this “toxic” world.  These movies reveal some of the modern forces that literally war against your health goals and threaten your very health and wellness.  Some of the varied topics include:

• the obesity epidemic in the USA
• organic vs. conventional food
• genetic modification of food
• the use of chemicals in modern farming (pesticides, herbicides, fungicides, etc.)
• natural vs. factory farming
• the causes of modern diseases (heart disease, cancer, diabetes, etc.)
• the truth behind ranches, pig farms, chicken farms, and slaughter houses

If you have any thoughts, please leave a comment.  And if you can, please list any other similar movies that you would recommend.  Also, please let me know if you would be willing to watch a community screening (in our office) of the movie, Fresh.

Many people think that once they begin chiropractic care, they’ll have to go forever.  This is simply NOT true.

After a thorough interview and exam, we will work together to come up with a treatment plan that will work for you.  You are always in charge of how much care you want and the frequency of your visits.  Like many other healthy habits, you may want to receive regular chiropractic checkups, massage therapy, and other natural therapies because they can help you maintain superior health.

Following completing the initial set of forms, I will conduct an interview and introductory exam.  The purpose of this visit is to determine if you would be a good candidate for care at our center.  After the introductory exam, I’ll let you know if I think I can help you. At this time, specific diagnostic testing or outside referrals may be necessary for your appropriate care. If I don’t feel that I can help you, I’ll let you know and may refer you to another doctor.

If it looks promising, I’ll invite you back to receive a full examination to more accurately identify the cause of your problem.

The full examination is usually attended to on your second visit, which may be later the same day or the following day. This two-visit approach accomplishes several things:

• Reduces the length of your first visit
• Gives us time to correlate our findings
• Avoids overloading you with too much information

In certain situations, and based on my professional judgment, we sometimes make exceptions. It just depends on your unique situation.

Regardless of your health goals, please understand that we see ourselves as mere servants. You’re the boss! It’s your body, your health and your future. Our job is to offer you the finest wellness care possible, and it’s up to you to decide how much of it you want and how fast you want to proceed.  Our wellness program options may help you understand this better…

Relief Care – When many people seek care in our office they have one goal: relief. So that’s where we start! During this initial stage of intensive care, we have several obligations:

• Uncover the underlying cause of the health problem
• Suggest a care plan to produce the fastest results possible
• Offer ways patients can participate in their recovery
• Suggest advanced strategies for long-term benefits
• Explain the value of post-symptomatic wellness care

Typical relief care programs range in length from 6 to 24 visits.  The more severe and more chronic the condition, the longer it may take for you to progress through this phase of care.

Rehabilitative Care – Many of our clients want to continue relief care into the next phase of care – the corrective or rehabilitative phase. Wisdom has taught us that long-lasting pain relief can be achieved only when complete healing occurs and your body returns to optimal function. This part of the healing process usually involves therapeutic exercises. We provide one-on-one coaching through this phase of care and focus on flexibility, strength, endurance, balance, and core-conditioning.

Typical rehabilitative care programs range in length from 6 to 12 visits.  The more severe and more chronic the condition, the longer it may take for you to progress through this phase of care.

Weight Loss & Weight Management – We provide one-on-one nutritional counseling, exercise program design, and utilize a special laser therapy technique, called auriculotherapy, to assist our clients lose weight in a way that is safe and very effective.

Laser auriculotherapy is non-invasive, requires no needles, and is painless. We see many overweight people that have tried diets but have failed because they have difficulty curbing their appetite and cravings. Laser therapy helps to curb your appetite and depress hunger cravings. Our laser technique also stimulates your metabolism to burn off extra calories and correct internal body hormonal imbalances.

Typical weight loss care programs range in length from 12 to 24 visits.  If you are severely obese, it may take longer to progress through this phase of care.

Ongoing Maintenance/Supportive Care – Many of our clients want to continue beyond both the pain relief and rehab phases of care.  Routine chiropractic checkups are enjoyed by millions (both young and old) who want to keep their spine, nervous system, and body as healthy as possible.  Why is regular care needed?  Because subluxations (misalignments of the spine and extremities) continue to occur in life.  Life is stressful!  You may need weekly checkups, or you may do fine with monthly visits.  It just depends on your body and your lifestyle.

So how much chiropractic care do you need?  It really depends on your unique situation and your personal health care goals.

Onion Bread, Dried

Slice onions with slicing disc in processor.  Hand mix with rest of ingredients, and put onto 2 trays.  Set your oven for keep warm (usually 110-140 degrees).  Keep the oven door cracked open with a wooden spoon (this allows air circulation).  Dehydrate at low temperature for 8 hours.  Flip, and do another 8 hours. Cut into 9 equal pieces (2 cuts horizontally, 2 cuts vertically).  Usually makes 18 pieces total for the 2 trays.

Thanks to www.goneraw.com for inspiring this recipe.

Dogs are known as man’s best friend.  And for good reason.  For thousands of years both man and dog’s lives have become entwined in many ways.  Dogs seem to like to hang around us and we, humans, have found that dogs can be quite useful.

How can a dog promote a healthier you?

• Dogs have proven to be excellent companions, and lower stress level
• Dog owners tend to be more active, increasing their “leisure-time” physical activity
• Dogs are excellent motivators to get you moving, taking regular walks
• Dogs are cute and fun
• Dogs tend to make people more social
• Dogs coax you to play physical games like fetch, catch-me-if-you-can, and tug o’ war

We own one cool dog, named Sheba (pictured above with the pups), who was a rescue from the Philadelphia SPCA.  She’s an American Staffordshire Terrier/American Bulldog mix, and a terrific family dog.  She’s great with the kids and other people, loves to play, and she’s an excellent motivator for me to get up early and run with her.  Yes, I tie her leash to my waist and we go out every day.  We run 3-4 times per week, and walk the other times.

And now, my family is helping by fostering dogs without homes to get them ready for adoption.  Our first two dogs were actually an adorable pair of puppies (pictured above).  Emma is a Shepherd/Husky/Rottweiler mix, and Ryan is a Bluetick Coonhound/Pointer mix.  Man, did they keep us busy for several days until they were adopted.  To learn more about our local dog rescue, check out WetNoseRescue.org.

So if you want get more active, relieve stress, have fun, get outdoors more often, meet more people, and get healthier… get a dog!

———————————–

Some research studies about dogs and physical activity:

JPAH Volume 8, Issue 3, March

The Impact of Dog Walking on Leisure-Time Physical Activity: Results From a Population-Based Survey of Michigan Adults

Background: The extent to which dog walking promotes leisure-time physical activity (LTPA) remains unresolved. We describe the characteristics of people who walk their dog, and assess the impact on LTPA. Methods: Information on dog ownership, dog walking patterns, total walking activity and LTPA were assessed in the 2005 Michigan Behavioral Risk Factor Survey. Multiple logistic regression was used to generate adjusted odds ratios (AOR) for the effect of dog walking on total walking and LTPA. Results: Of 5,902 respondents 41% owned a dog, and of these, 61% walked their dog for at least 10 minutes at a time. However, only 27% walked their dog at least 150 minutes per week. Dog walking was associated with a significant increase in walking activity and LTPA. Compared to non-dog owners, the odds of obtaining at least 150 minutes per week of total walking were 34% higher for dog walkers (AOR= 1.34, 95% CI = 1.13-1.59), and the odds of doing any LTPA were 69% higher (AOR= 1.69, 95% CI = 1.33-2.15). Conclusions: Dog walking was associated with more walking and LTPA, however a substantial proportion of dog owners do not walk their dog. The promotion of dog walking could help increase LTPA.

From Pubmed.gov

Walking the dog: is pet ownership associated with physical activity in California?

Yabroff KR, Troiano RP, Berrigan D.

Applied Research Program, Division of Cancer Control and Population Sciences, National Cancer Institute, Bethesda, MD 20892, USA.

Abstract

BACKGROUND: Several studies have reported positive associations between pet ownership and a variety of health outcomes. In this study, we explored associations between pet ownership and physical activity in a large, ethnically diverse population-based sample in California. METHOD: Data from the California Health Interview Survey (CHIS) were used to assess the associations between pet ownership (ie, dog, dog and cat, cat, and non-pet owners) and transportation and leisure walking in a sample of 41,514 adults. Logistic regression was used to assess associations between pet ownership and type of walking, and linear regression was used to assess associations between pet ownership and total minutes walking per week. RESULTS: Dog owners were slightly less likely to walk for transportation than were non-pet owners (OR = 0.91; 95% CI: 0.85 to 0.99) but more likely to walk for leisure than non-pet owners (OR = 1.6; 95% CI: 1.5 to 1.8) in multivariate analyses. Overall, dog owners walked 18.9 (95% CI: 11.4 to 26.4) minutes more per week than non-pet owners. Walking behaviors of cat owners were similar to non-pet owners. CONCLUSION: Our findings support the moderate association between dog ownership and higher levels of physical activity.

Do you want to get the benefits of 45-60 minutes of exercise in just 10 minutes? Sounds impossible, but it’s true.  And it’s backed by sound research.  Our new whole body vibration (WBV) exerciser is named the Power Vibe and is made by  a company called Zen Pro.

The concept dates back to the 1960′s and 70′s to the Russian space program.  The Russian cosmonauts were sent into space for prolonged periods of time and when they returned they discovered some shocking things.  The cosmonauts had significant muscle weakness (atrophy) and bone loss or demineralization (osteoporosis).  The Russian space program began to use whole body vibration as a way to simulate weight bearing loads.  The cosmonauts performed the rehabilitation exercises before, during, and after trips into space.

Afterward, German Universities continued their own research on the effects of WBV.  Many studies were done on a variety of effects on the body, such as WBV and Osteoporosis, developing muscle mass, improving balance and circulation, rehabilitation for injuries, weight loss, and the like.

In the 1980′s, whole body vibration exercise has been used by Olympic athletes as a way to enhance training and rehab.  And now, whole body vibration has become affordable and accessible for most people.  It is effective, fast, and safe for people of all ages.

What is Whole Body Vibration Exercise Like?

You begin by standing on a rapidly vibrating plate.  The body undergoes the stimulating changes of rapid acceleration/deceleration, similar to running or being on a trampoline.  You can then move into different simple positions and hold them for some time while the plate continues to vibrate.  Examples of some positions are the squat, the one-legged stork stand, or the plank.

Standing for just 5-10 minutes a day, while doing a few movements to transfer the vibration of the machine into various body regions, increases the flow of freshly oxygenated blood into the tissues, enhances lymphatic drainage, and generally loosens things up.  You will feel great!

What are the Benefits of Whole Body Vibration Exercise?

On a WBV machine, the platform you stand on moves very rapidly. This controlled motion is transferred up through your body.  What happens in your body is that all of your tissues are forced to react to the stimulus of the vibrating platform.

• WBV works and tones your muscles. Here WBV works very similar to the knee jerk reflex. When muscles are activated via a “stretch reflex” your body has no choice but to react.  WBV technology exploits this fact by using an external stimulus – the vibrating platform. When you load a muscle or muscle group in line with the direction of the vibration by assuming various positions, the muscles respond to the vibration as compensation with a brief reflex contraction of virtually all muscle fibers of that particular muscle. Now remember, the platform moves anywhere from about 1000 to 3000 times a minute depending on the setting! You can imagine the type of stimulus this creates, thus causing your muscles to tone and strengthen faster than any other form of workout.
• WBV increases your blood flow. In order for a muscle to do any contraction, it needs to burn glucose and oxygen. Where does the muscle get these 2 essential components from? Your blood flow! As your muscle contractions increase, so does the need for oxygen and glucose for the muscle. Your body supplies it by increasing your heart rate to get the necessary nutrients to the muscle.  Thus, WBV naturally increases your circulation.
• WBV increases your lymphatic drainage. When standing straight up on the WBV platform, you can feel your sinuses draining, and the stiffness and tightness from standing all day going away. These are typical signs of lymphatic drainage which also helps to fight infection and bacteria. It’s almost like WBV supercharges every cell in your body with energy! Spending just 5 minutes on a PowerVibe (especially the vertical vibration units) and swelling is down, you are feeling lighter, looser, and best of all more relaxed!
• WBV increases the release of Endorphins. Researchers in Germany have also shown that the stimulation of subcutaneous tissues and ligaments around the spine in particular release significant amounts of endorphins, the same “Feel Good” hormones that are showing up in the bloodstream after a lengthy run!
• WBV lowers your Stress Hormone Cortisol. Also of particular interest to me was the fact that exercising with WBV helps your body to reduce the levels of Cortisol. This hormone starts to show up when you’re stressed out and your system is running on overload. Cortisol is terrible for the body – it causes your body’s inflammation levels to go up, it robs you of sleep, wipes out your adrenal glands and after a while leaves you constantly exhausted. WBV on a PowerVibe unit helps to break down this damaging hormone and replace it with better hormones. We all know how well exercise works in combating stress.
• WBV trains your equilibrium sense. The human brain is built to keep our bodies in a state of equilibrium, balance, and stability in the 3-dimensional world.  If someone pushes your shoulder, your brain responds by telling you to lean back against the push so you don’t fall over.  If you’re standing on a platform that is moving 20 – 50 times per second, your brain must respond quickly by triggering certain muscles to contract and others to relax so that you maintain your balance. The brain is forced to respond to the rapidly moving surface under you or you would fall over! This is great exercise for the balance sense.
• WBV can combat osteoporosis. Weight bearing load is placed on the patient’s entire skeletal structure, which maximizes lymph drainage, promotes the release of osteoblasts, and  fights osteoporosis.

The benefits of WBV training are considerable, as evidenced by its acceptance in major medical, rehabilitation and therapeutic centers across the country. The health benefits are multifold and results can be achieved easily. It can enhance your general well being and quality of life regardless of age, medical, neurological or physical condition.  WBV training is not difficult, but it can be challenging – the degree of difficulty is entirely up to you.

Feel free to call me if you have any questions regarding whole body vibration and if you want to find out if this natural therapeutic exercise would be right for you.  You can also check out some Power Vibe videos at: http://www.powervibeusa.com/community/video.

Wow, are we excited about the recent changes in our wellness center!

1. We have finished our expansion and improved our chiropractic and massage services! Our office now extends all the way from the front of our building to the back.   We are very happy with the addition of two spacious, private, quiet, and newly decorated rooms. You are going to love receiving a relaxing therapeutic massage in either our “green room” or our “yellow room”.  We also converted the old massage room to another chiropractic treatment room.  These changes will allow us to provide better care for all of our patients!
2. We acquired an additional therapeutic exercise device that is just going to amaze you! The machine is called the PowerVibe by a company called Zen Pro.  It is a “whole body vibration” therapeutic exercise device.  You are going to be shocked at how fast (just 10 minutes) you can get the physiological effects of 45-60 minutes of exercise. The PowerVibe helps minimize pain, promote healing, improve balance, promotes weight loss, enhance muscle and bone growth, and prevent osteoporosis.   Also, it’s just plain fun to use!

1. We just launched our new web site – NaturalTherapyDr.com – and updated this blog! You may have noticed the new look already.  I welcome you to visit our new site.  Poke around.  It’s loaded with exercise videos, educational videos, and lots of great information about our practice.  Remember to share it as well!
2. Help me welcome Audrey Krieger! Audrey is a certified massage therapist, and the newest member of the Spectrum Wellness team.  She is highly skilled and puts her heart into every massage!

I’m excited about this new year!  Give me a call if you have any questions or concerns about these changes… I’d love to hear from you.  We’re looking forward to helping you meet your health goals in 2011!

I’m not a big fan of Bill Maher, but I think he was right on target in this video.

In general, most people want to try to reduce the stress in their lives.  But if you’re not like most people, you may want to shake things up a bit with a large dose of stress.  Trying do increase external stress factors may not be easy, because it can be difficult to control them.  You’ll most likely waste a lot of time and energy with no real net increase in stress. But on the other hand, if you purposely follow my 8-step Stress Enhancement Program, you’ll be on the fast track to a stress-packed life…

8-Step Stress Enhancement Program

1. Avoid Exercise - simply avoid burning extra calories at the gym, walking the dog, playing with the kids, or whatever.  Encourage your body to juice up with cortisol (a stress hormone) and hinder your body’s production of endorphins (pleasure hormones).  Even if you have a short time to exercise, avoid the temptation.  Stay focused on your stress.  Even a short amount of exercise can clear your mind, reduce your stress, and sabotage your goals.
2. Keep the Stress Bottled Up – as much as you’d love to vent and tell others about the stress in our life, simply don’t do it.  Keep your stress deep inside.  By doing this, you will avoid hearing other people’s perspectives which could sabotage your stress improvement goals.  Keep your mind on continual, negative, stressful thoughts.
3. Stay Immersed in Your Stressful Situation – avoid anything that may take you away from your stress.  Avoid visiting friends, trips to the park, walks on the beach, vacations, etc.  If you want to launch your stress to new heights, shun anything that could remove you from your stressful environment,
4. Eat Unhealthy Foods – avoid so-called healthy foods choices. Indulge in junk foods, fast foods, processed foods,  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 stress-filled life.
5. Stay in Work Mode as Long As Possible – stay in “work mode” right up to the last waking minute of each day.  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”.
6. Avoid a Good Night’s Sleep – 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.  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.
7. Don’t Forgive Others – hold in all your anger, resentment, and bitterness.
8. Ignore Your Pain – relish your pain, stiffness, and stress.  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 have less stress while under care.  No matter how tempted you are to call your chiropractor, just don’t do it!

On the other hand, if you are like most people, and you want to reduce your stress… give us a call any time.  Remember, we’re here to help!

If you tend to get sick more than you would like, consider adding zinc to supplement your diet.  Zinc is an essential mineral that helps support healthy immune system functions and is an important component of bodily antioxidant systems.  Zinc also plays an important role in your enzyme activity, cellular metabolism, and nerve function.  Zinc is found primarily in the kidney, liver, pancreas, and brain.

Your zinc levels may be low due to:

• Soil depletion
• Eating processed foods
• Stress factors
• Aging

I recommend Zinc, 50 mg. either taken alone or as part of a good bioavailable multivitamin, such as ADAM or EVE by Now Foods.

Our wellness team specializes in balancing the spine and body.  That’s our job.  That’s what we love to do.  Drop by our office… you relax, and we’ll do the work.

But what about your life?  Is it balanced?  Are you putting forth the effort to have a balanced life?  What are you doing to help establish or maintain a healthy and balanced life?

A healthy life involves a balance of many different areas in life:

• Physical health (are you giving your body what it needs to be vibrant?)
• Mental health (what is the quality of the things you focus your mind on?)
• Spiritual health (Are you connected with God?  Do you have inner peace?)
• Social health (How are your relationships?  Your friendships?  Your family?)
• Career health (Is your career meaningful?  Are you productive?)
• Financial health (Are you living within your means?  Are you content?)

It’s a good exercise to go through these areas and rank yourself on a scale of 1 to 10.  If you realize that you are out of balance in any of these areas, you may need to make some changes.  You may need to set new goals.

You may need to sacrifice some TV time to spend more time nourishing a relationship with a family member or friend.  You may need to cut back on late night activities so you can give your body some extra rejuvenating sleep.  You may need to prioritize your spending, and channel more of your resources into health-related activities.

Evaluate your own life and see if your activities are congruent with your life goals.  Remember your primary goal to have a healthy and balanced life.

The bottom line is that your health affects everything you do and everyone you know.  Achieving a more balanced life will not only benefit you, but also your family, friends and even co-workers.

We just returned from a 4-day vacation in upstate Pennsylvania.  Our family has made it a tradition to head out to a beautiful state park called Rickett’s Glen, which is about 3 1/2 hours from the Philadelphia area.  This year we met three other families there, and everyone had a great time.

The camp is located in an area called the Endless Mountain Region and is set on the top of Red Rock Mountain.  We keep coming back because Rickett’s Glen has so much to offer.  There are very nice and affordable modern cabins for rent.  For those who want to “rough it”, you can set up a tent in a traditional camp site along the mountain top lake.  Lake Jean is surrounded by tall trees and offers swimming, fishing, and boating.

The “Fall’s Trail” is the most popular trail and most difficult hike at the park.  This is what makes Rickett’s Glen so special.  It takes you through the Glen natural area and incorporates 22 different waterfalls.  It’s just beautiful!   The old forest, the clean air, the moss-covered boulders, the sounds of nature… it’s hard to take it all in.   The largest waterfall is called Ganoga (pictured above).  It’s 94 feet high and is absolutely breathtaking.

I hiked the Falls Trail with another family who had a couple young children.  We took a leisurely pace and completed the hike in three and one half hours.  I was very impressed that both of the little ones finished on their own.  When I finished, I was somewhat tired but felt mentally recharged.

It may not be the most relaxing way to spend your vacation, but is is very enriching and refreshing.  Not to mention that hiking is great exercise and burns somewhere between 300 to 500 calories per hour.

After a long hike, there’s nothing better than enjoying a good meal, relaxing around a campfire, toasting a few marshmallows, sharing stories with good friends, and waiting for the stars to come out.

If you’re looking for a great weekend trip, check out this hidden treasure in the heart of Pennsylvania.

For more information about Rickett’s Glen State Park click here.

Have you ever wondered why some physical problems never seem to get better? Perhaps you have an injury that has become “chronic”.    Maybe it’s a “bad” back… or a stiff neck… or a sore shoulder.  Whatever it is, you know that something’s wrong.  You should be feeling better by now.  You would love to get out and enjoy the Spring weather.  Or start going to the gym.  Or begin that new exercise class.But you hurt too much.  So why isn’t your body healing normally?  Some days you feel like there’s an improvement, but then the pain is back again.  Why?

I put together the simple diagram at the top of this post to help you understand why. The diagram describes a concept called “The Vicious Cycle of Injury or Trauma”.  This diagram explains the process of an injury and the reasons why you may not be healing properly.

The top of the diagram is where things begin.  Your injury may be mild, severe, or somewhere in between.  But whatever your injury, cellular death occurs at the tissue level.  Muscle fibers tear, ligaments stretch, discs bulge, etc.

Going clockwise, the next circle shows that your injury results in pain, inflammation, and spasm:

• Pain is your body’s “alarm system” letting you know that your body has passed it’s limit.
• Inflammation is your body’s response to the damaged tissue.  Inflammation is the beginning of the healing process.
• Spasm (uncontrolled muscle tightening) is your body’s way of putting a “natural splint” on the area to prevent further injury.

Next you suffer a loss of range of motion.  Examples of how this could manifest include:

• Low back stiffness in the morning.
• A tight neck while in the car.
• An inability to reach behind yourself and scratch your back.

Any of your joints can suffer a loss of motion if there’s local swelling, pain, or muscle spasm. When you have a loss of normal motion for some time, two things happen:

• Your muscles will shrink and weaken (atrophy).
• Adhesions (tough patch-up tissue) will develop in and around the injured area.

Unfortunately, chronic pain results in fatty infiltration into the supporting muscles.  You can get a sense of this by inspecting a cheap cut of meat.  The marbling of fat is the “fatty infiltration” into the muscle.  The tough gristle areas are the adhesions that can develop in and around your muscles.

When you suffer a loss of motion, adhesions and spasm, your normal blood flow will be restricted.  Limited blood flow means that your injured site is receiving less oxygen and less nutrition than normal.  This leads to more tissue death, and the cycle starts all over again.

So how can you get out of this cycle if you feel you’re trapped?

It all starts with coming in to our center for a visit.  After a thorough exam, I will develop a reasonable wellness strategy to help you break the cycle.  Always remember that physical problems can be best fixed with physical solutions.  It can include:

• Chiropractic care
• Massage therapy techniques
• Trigger point therapy
• Laser therapy
• Weight loss techniqes
• Rehabilitative exercises

Please understand that we can’t make you heal, but we can ensure that as you heal, you’ll heal more perfectly.

In your care, we’ll use natural techniques to “attack” each area of the Vicious Cycle.  We have found that the combination of natural therapies works the best to break the vicious cycle because we target multiple points of the cycle at once.

With the help of natural therapies we can:

• Reduce your pain, inflammation and spasm
• Improve your range of motion
• Restore muscle strength and endurance
• Reduce adhesions and trigger points
• Improve blood flow to your tissues

If you’re in pain due to a big or little injury, don’t ignore the problem.  It is critical that healing start as soon as possible.  By getting treatment early, you can prevent abnormal chronic pain patterns from taking root.

With natural therapies you can finally be free of your pain and be the best you can be.

We are pleased to announce the introduction the Posture Pump – Back Model 2000.  This device is designed to be used at home to help relieve back pain and stiffness.  It is painless and easy to use and can physically decompress, shape, and lubricate your spine.   It is portable and can be used at home, in the office, or when traveling.

In February we first introduced the Posture Pump – Neck Model 1000 for the neck.  (For more information on the Neck Model 1000 click here.)

Since then we have had great results with several clients.  So I started exploring the Back Model 2000 and was very impressed with the research behind the product.

This Posture Pump – Back Model 2000 device provides effective relief and lasting correction for:

• Acute back pain
• Chronic back pain
• Sciatica
• Disc bulges
• Disc herniations
• Slouching posture

You can learn more on the Posture Pump web site by clicking here.

You will also be happy to know that both models of the Posture Pump are covered 100% by most major medical insurance if prescribed by a licensed chiropractic doctor.

Please let us know if you are interested and we will schedule a time for a quick evaluation to see if you are a good candidate to for Posture Pump therapy.

If you suffer from chronic low back pain and want to experience freedom from your pain, you will want to pay particular attention to your core.  To finally gain control of your back pain and reduce the chance of a relapse, you have to improve the condition of your core.  The term “core” may have you thinking of Pilate’s, Yoga, or doing sit-ups until your six pack burns.  Unfortunately the term “core” is frequently misused and the true nature of the core is greatly misunderstood.

To understand the true nature of your core, you need to understand your body design.  Your bones, ligaments, and joint capsules (passive restraints) provide stability toward the end of joint motion (ROM).  They don’t provide much stability in the neutral position.  That’s where the muscles come in to play, and provide support and stiffness.  Your body muscles are set up in three basic layers.

The outer layer of muscles are your large muscles.  These are big, strong muscles that are designed to move your skeleton.  They also are the muscles that give your body its shape.  The rectus abdominus muscles (the “six-pack”) is an outer layer muscle, and technically not part of your core.

You have a middle layer of muscles that lie beneath the outer layer of muscles.  These muscles connect to your spine and are designed for stability and control.  These are muscles of endurance that allow you to maintain good posture while you go about your day.  These middle layer muscles work continually to protect your spine as you put your body through its many different positions – sitting, bending, twisting, running, jumping, etc. If your core is weak, you will be susceptible to injury as you try to sustain static postures (i.e. sitting), or try to perform dynamic activities (i.e. playing soccer).

You also have a deep layer of muscles that act as “sensors” for your nervous system.  These small muscles attach to your spine and give continual feedback to your brain with each joint movement. These deep muscles are muscles of endurance and enable you to maintain good posture, balance, and position sense.

The muscles of your middle layer and deep layer make up your true core.  And because your core is composed of muscles of endurance, you must work it differently.  You can’t just do the normal exercises promoted in most health clubs or gyms.  Focusing on strength doesn’t help the true core.  Muscular endurance, posture, and balance must be your focus if you want to improve the condition of your core.

Your body stability is a dynamic function and includes:

• Static positioning
• Controlled movement
• Alignment in sustained postures
• Movement patterns that reduce body strain, avoid injury, and allow efficient muscle action

Your body stability and movement patterns may be altered by any combination of the following:

• Injuries
• Insufficient muscular strength or endurance
• Poor neuromuscular control
• Fatigue

To improve the condition of your core, research has shown that very moderate levels of muscle activity can be enough to create stable joints.  To work the endurance muscles of your core, only about 10% of your maximum contraction is needed to provide joint stability.  In contrast, when doing strength training you have to work at 70-80% of your maximum contraction in 1-2 sets of 8-12 repetitions.

This is great news!  Even if you are suffering from chronic back pain today, you can take active steps towards recovery.  I have been working with patients with chronic back pain since 1992, and have seen many amazing recoveries from patients following our easy program.  If you are committed to our program of core stabilization exercises, you will in most cases be able to gain control of your back pain within 4 to 6 weeks.

No drugs.  No surgery.  No expensive traction devices.  No high-tech computerized exercise devices.

Just a series of core stabilization exercises that are so simple, I’ve pictured the basic part of the program on this site.  Sounds simple?  That’s because it is.

Just click here to see the core stabilization program.

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?

Because chiropractic care and other natural therapies are so safe, you can enjoy their benefits throughout your entire life.  And so can your children.

Many different scientific studies have found that spinal adjustments to be “remarkably safe” and “effective”.  To learn more about the safety and validity of chiropractic care for children, please check out our chiropractic research page.   One of the reasons chiropractic care has an undeniably solid track record is because we help our patients avoid dangerous drugs and risky surgical procedures.

Many parents ask me when they think their children can start chiropractic care.  I tell them that even newborns can receive adjustments. Childbirth tends to be rough on an infant’s body, and the sooner things are “straightened out” the better.

Even Natural Childbirth Can Have A Negative Impact On An Infant’s Spine

I’ve been adjusting my four children since the day of their births.  I’ve seen their births, and some have been rough.  I know that checking them regularly and providing chiropractic adjustments as needed is one of the best things I can do to keep them healthy and feeling good.

Some studies connect colic, unusual crying, ear infections, poor appetite, and erratic sleep habits can be signs of spinal imbalances. Our children are exceptionally healthy.  I thank God for their good health and for the honor of helping them achieve superior health.

Please remember…

Not All Adjustments Are Done The Same

Although I always provide careful and precise adjustments, when I adjust infants I am particularly gentle and use only light pressure.  I won’t ever separate children from their family.  In fact,  I’ll usually have mom or dad hold the baby while the adjustment is done.

Another key point to understand is…

Chiropractic Care Is Not Just For Pain Relief.

In fact, the major benefits of chiropractic adjustments are not felt.  When the spine and body are “balanced”, the positive effect on your nervous system influences your whole body in a healthy way.  Adjustments help to “relax” your nervous system, which allows your whole body to function at a more optimal level.

If your child has subluxations (spinal misalignments), their nervous system and body will operate in an “irritated” or “agitated state”.  This can manifest as a multitude of different health problems.  When your child receives a chiropractic adjustment, their nervous system and body can “relax” and “balance”.

Like Giving Your Children Healthy Food And  A Healthy Environment To Grow, Many Parents Make Chiropractic Care Part Of Their Child’s Wellness!

What parent wouldn’t want to provide their children the opportunity for superior health?

Please call me if you have any questions or concerns about chiropractic care for your children.  I will gladly meet with you and spend time explaining how our procedure is done.  If my children are in the office, I may be able to provide a “live demonstration”!

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.