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.

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.

Dried Kale Chips

• 16 oz. kale (approximately one large head)
• 2 T of olive oil
• salt
• spices

This is a great alternative to snacking on potato chips or the like.  Kale is one of the healthiest vegetables known, being loaded with vitamins, minerals, phytochemicals, as well as being low in calories.

Preheat oven to KEEP WARM, around 140 degrees or less.  Prepare the kale by washing it, removing the stems, and chopping it into bite sized pieces.  Place in a large bowl and add oil.  Toss with the oil to make sure it is spread evenly.  Spread the kale thinly on baking sheets (usually 2 or 3 will do).  Lightly salt and spice the kale as desired.  We tried a Cajun mix which was delicious.  Place the baking sheets with the kale into the oven and keep the door of the oven cracked open with a wooden spoon.  Dry the kale at the low temperature for 3-4 hours.

The kale can come out fairly crispy, with some of the thicker leaves being a bit chewy.  Have fun trying a variety of spices.

I just returned from a 12-hour seminar on chiropractic research.  Wow!  A day filled with tons of exciting information.

The instructor, a veteran chiropractor and lecturer, detailed many different research studies covering varying topics such as:

• Chiropractic and back pain
• Chiropractic and neck pain
• Chiropractic for visceral (internal organ) problems
• Kinesio taping
• Manipulation for carpal tunnel syndrome
• Adjustments for chronic, arthritic hip pain
• Chiropractic care reducing athletic injuries and improving athletic performance
• Topical pain remedies
• Chiropractic care and shoulder pain
• Myofascial release techniques for treating trigger points
• Chiropractic care helping women during pregnancy
• Adjustments helps golfers improve their distance off the tee by nearly 10%

Look for some of these studies detailed on my web site and in a 3-ring binder conveniently placed in our waiting room.  If you enjoy proof and data, then this is for you!  Maybe there’s a sceptic you’ve been trying to convince to pay us a visit, this may just do the trick.  Ask me what topic you would like to know more about and I’ll do my best to forward you the research ASAP.

In the mean time, check out our web site’s ever-growing research page at NaturalTherapyDr.com

Sugar is so common in the American diet,  And it’s become very obvious that people consume way too much of the stuff.  The stats say that the average American consumes over 150 pounds of sugar per year.  That’s nearly a half of a pound per day!  And some come in the dangerous form of high fructose corn syrup (HFCS – contains mercury).

If you’re like most people, you probably enjoy a treat from time to time.  But maybe you go too far.  Maybe you over indulge too frequently.  Maybe you have a hard time controlling your cravings for sugar.  There’s a good reason for that.

Did you know that sugar is considered very addictive?  And it may just be the number-one addiction in the USA.

Here is an abstract from the NIH:

The experimental question is whether or not sugar can be a substance of abuse and lead to a natural form of addiction. “Food addiction” seems plausible because brain pathways that evolved to respond to natural rewards are also activated by addictive drugs. Sugar is noteworthy as a substance that releases opioids and dopamine and thus might be expected to have addictive potential. This review summarizes evidence of sugar dependence in an animal model. Four components of addiction are analyzed. “Bingeing”, “withdrawal”, “craving” and cross-sensitization are each given operational definitions and demonstrated behaviorally with sugar bingeing as the reinforcer. These behaviors are then related to neurochemical changes in the brain that also occur with addictive drugs. Neural adaptations include changes in dopamine and opioid receptor binding, enkephalin mRNA expression and dopamine and acetylcholine release in the nucleus accumbens. The evidence supports the hypothesis that under certain circumstances rats can become sugar dependent. This may translate to some human conditions as suggested by the literature on eating disorders and obesity.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

Why is Sugar so Addictive?

White sugar is what most people are consuming.  It is highly processed and not found in that form in nature.  When eaten, it quickly enters the bloodstream and affects the brain in a way similar to cocaine.  It gives you a strong sense of pleasure, which is not normally found in nature.  Very sweet and very fatty things are more rare in nature, and for a good reason.  Although these things are very enjoyable, the bulk consumption of sweets or fatty foods has been proven to be very detrimental to health.  They are designed to be rare treats.  After your level of pleasure spikes, it then comes down fast.  This leaves you feeling low.  You then begin to crave sugar again to bring your level of pleasure up to the previous high.

How Sugar Can Affect Your Health

• Insulin Response – sugar causes a strong insulin response.  The quick rise in blood sugar causes the body to rapidly release insulin.  The short term result is a quick rise and fall of your blood sugar, resulting in a “sugar crash”.  The long term results can be insulin resistance and diabetes.
• Leads to obesity.
• Increases Fat Storage – sugar causes a spike and excess of energy, which your body will try to store as fat.  As your body’s ability to store this overload of energy becomes hindered, fat is deposited around your internal organs.  This “organ fat” is linked with cardiovascular disease (the number one killer in the USA).
• Suppresses the immune system.
• Adversely affects dental health.
• Promotes inflammation in the body, which is linked with chronic pain, arthritis, heart disease, asthma, premature aging.
• Linked to mental health issues – depression, anxiety, and attention disorders.

Smart Action Steps to Limit Your Sugar Intake

• Identify and eliminate major sources of sugar in your diet.  Beware that labels list sugar in a variety of ways – glucose, fructose, dextrose, corn syrup, sucrose, and cane sugar.
• Focus on the worst culprits: sodas, juices, sauces, and dressings.
• Replace sugary foods with healthy and wholesome options.  Instead of soda or juices, drink water with lemon.  Instead of cookies or cake, consider fresh fruit for desert.
• In recipes, replace sugar with date sugar or agave nectar.

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.

On July 17th and 18th I had the privilege of attending an amazing seminar in Philadelphia, PA.  It was called “The Y-Files”… because the instructor wanted us to be able to ask “Why?” and then figure out the answers to many common ailments that plague humanity.  The course was led by Dr. John Donofrio, a chiropractor with extensive study in neurology.  The seminar was more of a workshop that allowed a good amount of interaction with the instructor.

Some of the topics we covered were:

• Brain Hemisphericity
• Vitamins/Supplementation/Natural Remedies
• The Causes of Leaky Gut Syndrome and Antibiotics
• Risk Factors For Disease
• The Cardiovascular System, Cholesterol, Blood Pressure
• Children’s Health, ADHD, Autism
• Vaccines
• Diabetes
• Alzheimer’s
• Pharmaceutical Deception
• Nanotechnology Chemicals
• Parkinson’s
• Infections
• Diet and Exercise
• Laser Techniques

The information covered by Dr. Donofrio really stretched me as a chiropractor.  He explained the “big picture” concept of the subluxation – expanding the concept to include imbalances in the brain.  I was able to learn quite a bit and continue to study more on the topics he covered.

Don’t be surprised if when I see you on your next visit, I may perform a new 1-minute test to check for brain imbalance, which will help me focus my care and help with your improvement.  I may also recommend a new nutritional protocol to support the care we are providing.  If you are interested in more, feel free to ask the next time you’re in for a visit!

I want to thank our staff and patients for helping come up with this list of fun Spring activities.  I hope it helps encourage you to stay active and enjoy this beautiful world.

1. Walk dog at the park.
2. Getting a massage at Spectrum Wellness.
3. Having a picnic at Kelly Drive park.
4. Playing hopscotch with the kids.
5. Playground!
6. Riding bikes.
7. Play my acoustic guitar.
8. Riding a Ripstik.
9. Play capture the flag in the woods.
10. Playing with the grandkids.
11. Plant a garden.
12. Driving with the windows down.
13. Ride a Harley!
14. Gardening.
15. In the morning, running in the cool grass.
16. Walking on the beach.
17. Biking to Spectrum Wellness.
18. Sitting on the porch drinking a banana, pineapple smoothie.
19. Cutting the grass in the sun.
20. Go to the park with friends.

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.

We now have available a special type of cervical (neck) traction, called The Posture Pump.  This device provides effective relief and lasting correction for:

• Acute neck pain
• Chronic neck pain
• Headaches
• Disc bulges
• Disc herniations
• Forward head posture

In many cases, the Posture Pump device adds a needed complement to your in-office care.  A thorough evaluation will provide the necessary information to determine if the Posture Pump is right for you.  If you are interested in this device or have any questions about it, just ask.  You can learn more on the Posture Pump web site by clicking here.

The Posture Pump is safe, easy to use, and is covered by most insurance carriers.  It may be the missing piece of the puzzle to your optimal recovery.

Sweet Cabbage Soup

• 1 C orange juice
• 7 C water
• 1  C rice or soy beverage
• 1/2 C split peas
• 1/2 C steel cut oats
• 1 head of cabbage, chopped into large chunks
• 1 cup Medjool dates
• 1 cup chopped walnuts
• 1 C chopped carrots
• 1 C chopped kale
• 3 T veggie base (to make broth)
• 3 tsp spices to taste (oregano, thyme, paprika, etc)

Use a good blender and fill with 3 cups of water.  Add walnuts and dates and blend until creamy.  Then add all ingredients and the blended mixture into a large stock pot.  Cover the pot and cook on a low flame.  Stir occasionally. When the cabbage is tender, use tongs to remove from the soup and put into the blender.  With some soup broth, blend up the chunks of cabbage and pour back into the pot.  Continue cooking, and stirring occasionally, for at least another 60 minutes.

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.

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”!

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!