|
Home
Up
Meet The Doctor
About Chiropractic
Your First Visit
New Patient Center
Insurance Accepted
Testimonials
Products
Office Hours
Contact Us
Links
| |
Wellness
Chiropractic is so much more than simply a means of relieving pain.
Ultimately, the goal of chiropractic treatment is to restore the body to
its natural state of optimal health.
Regular chiropractic care, eating a healthy diet, taking vitamin
supplements, keeping your weight under control and stress management are all
part of an overall wellness lifestyle that, if followed, results in a longer,
healthier and pain-free life. Here are a list of basic tips to help you
maintain a healthier, more vibrant body.
Regular Chiropractic Care
The chiropractic approach to healthcare is holistic, meaning that it
addresses your overall health. Numerous studies have demonstrated that
chiropractic care is one of the most effective treatments for back pain, neck
pain, headaches, whiplash, sports injuries and many other types of
musculoskeletal problems. It has even been shown to be effective in
reducing high blood pressure, decreasing the frequency of childhood ear
infections (otitis media) and improving the symptoms of asthma.
 Chiropractic
is so much more than simply a means of relieving pain. Ultimately, the
goal of the chiropractic treatment is to restore the body to its natural state
of optimal health. In order to accomplish this, chiropractors use a
variety of treatment methods, including manual adjustments, massage, trigger
point therapy, nutrition, exercise rehabilitation, and massage, as well as
counseling on lifestyle issues that impact your health. Since the body has
a remarkable ability to heal itself and to maintain its own health, my primary
focus is simply to remove those things which interfere with the body’s normal
healing ability.
Chiropractors understand that within each of us is an innate wisdom, a
health energy, that will express itself as perfect health and well-being if we
simply allow it to. Therefore, the focus of chiropractic care is simply to
remove any physiological blocks to the proper expression of the body’s innate
wisdom. Once these subluxations are removed, health is the natural
consequence.
Just like continuing an exercise program and eating well in order to sustain
the benefits of exercise and proper diet, it is necessary to continue
chiropractic care to ensure the health of your musculoskeletal system.
When you make routine chiropractic care a part of your lifestyle, you avoid many
of the aches and pains that so many people suffer through, your joints will last
longer and you will be able to engage in more of the activities you love.
Many years ago, dentists convinced everyone that the best time to go to the
dentist is before your teeth hurt – that routine dental care will help your
teeth remain healthy for a long time. It is important to remember that,
just like your teeth, your spine experiences normal wear and tear – you walk,
drive, sit, lift, sleep and bend. Regular chiropractic care can help you
feel better, move with more freedom, and stay healthier throughout your
lifetime. Although you can enjoy the benefits of chiropractic care even if
you are only treated for a short time, the real benefits come into play when you
make chiropractic care a part of your lifestyle.
Maintain Good Posture
Poor posture creates a lot of stress on your spine and chronic muscle
tension, leading to pain and stiffness. This happens because the weight of
your upper body must be supported by your back muscles instead of the bones of
your spine. The further your posture deviates from normal, the greater the
stress on your back and the more pain that you will experience.
To illustrate this idea, think about carrying a briefcase. If you had
to carry your briefcase with your arms outstretched in front of you, it would
not take long before the muscles of your shoulders would be completely
exhausted. This is because carrying the briefcase far away from the center
of your body places an undue stress on your shoulder muscles. If you held
the same briefcase down at your side, your muscles would not fatigue as quickly
because the briefcase is closer to the center of your body and the weight is,
therefore, supported by the bones of the skeleton, rather than the muscles.
A simple exercise to improve your posture is called the Wall Posture
Exercise. To do this exercise, simply find a flat wall. Rest your
back against the wall and scoot your heels, shoulders and head back until the
touch the wall. Holding this posture, step away from the wall and try to
hold this posture as long as you can while you go about your day.
Reduce Your Stress
Modern life is full of pressure, stress and frustration. Worrying
about your job security, being overworked, driving in rush-hour traffic, arguing
with your spouse — all these create stress. According to a recent survey by
the American Psychology Association, fifty-four percent of Americans are
concerned about the level of stress in their everyday lives and two-thirds of
Americans say they are likely to seek help for stress.
You may feel physical stress as the result of too much to do, not enough
sleep, a poor diet or the effects of an illness. Stress can also be mental: when
you worry about money, a loved one’s illness, retirement, or experience an
emotionally devastating event, such as the death of a spouse or being fired from
work.
However, much of our stress comes from less dramatic everyday
responsibilities. Obligations and pressures which are both physical and mental
are not always obvious to us. In response to these daily strains your body
automatically increases blood pressure, heart rate, respiration, metabolism, and
blood flow to your muscles. This response is intended to help your body react
quickly and effectively to a high-pressure situation.
After decades of research, it is clear that the negative effects associated
with stress are real. Although you may not always be able to avoid
stressful situations, there are a number of things that you can do to reduce the
effect that stress has on your body. The first is relaxation. Learning to
relax doesn't have to be difficult. You can learn about specific techniques for
stress reduction in the Stress Reduction section of this website.
Maintain a Healthy Body Weight
Most people know that excessive body weight contributes to the development
of a number of conditions, such as coronary heart disease, diabetes, high blood
pressure, and colon cancer. However, it may also be a major contributing
factor for the development of low back pain. The spine is designed to
carry a certain amount of body weight. When it is exposed to the excess
pressure of being overweight, the spine becomes stressed and, over time, can
suffer structural damage. Being overweight significantly contributes to
symptoms associated with osteoporosis, osteoarthritis (OA), rheumatoid arthritis
(RA), degenerative disc disease (DDD), spinal stenosis, and spondylolisthesis.
In addition to back pain, those who are overweight may suffer from fatigue,
as well as difficulty breathing and shortness of breath during short
periods of exercise. If the fatigue and shortness of breath causes one to
avoid activity and exercise, then this can indirectly lead to back pain as lack
of exercise contributes to many common forms of back pain.
If you are currently overweight and suffer from low back pain, talk to your
doctor about effective ways to lose weight. Not only will your back pain
improve, but you will decrease your risk of most major degenerative diseases at
the same time.
Sleep on a Good Mattress
Good health and sleep are closely linked. Just as we improve our eating
habits for better health, we should also improve our sleep habits. Sleep
debt is a costly problem in our society, both fiscally and physically.
Sleep should be a priority and not just a negotiable need determined by our busy
schedules. Good sleep not only reduces costly back problems but also helps
to prepare us for a more productive, alert and safe day ahead.
Here are some tips to help you select the proper mattress for you:
• Personal preference should ultimately determine what mattress to
purchase. Any mattress that helps someone sleep without pain and stiffness
is the best mattress for that individual. There is no single mattress that works
for all people with low back pain.
• Find a mattress with sufficient back support to reduce low back pain.
A good mattress should provide support while allowing for the natural curves and
alignment of the spine. Medium-firm mattresses usually provide more back
pain relief than firm mattresses.
• Know when it’s time to get a new mattress. If an old mattress sags
visibly in the middle, it is probably time to purchase a new one. Putting boards
under a sagging mattress is only a short-term fix and may cause more back
problems and low back pain in the long run.
• Be wary of mattress advertising gimmicks. Claims that a mattress is
“orthopedic” or “medically-approved” should be viewed skeptically.
There has not been extensive medical research or controlled clinical trials on
the topic of mattresses and low back pain. You must determine whether or
not extra features on a mattress make it more comfortable or supportive for your
back.
Wear Orthotics
Orthotics are custom fitted inserts that you place into your shoes to keep
your feet functioning correctly. Your feet are the foundation of your body. They
support you when you stand, walk, or run. And they help protect your spine,
bones, and soft tissues from damaging stress as you move around. Your feet
perform better when all their muscles, arches, and bones are in their ideal
stable positions.
The foot is constructed with three arches which, when properly maintained,
give exceptional supportive strength. These three arches form a supporting vault
that distributes the weight of the entire body. If there is compromise of
one arch in the foot, the other arches must compensate and are subject to
additional stresses, which usually leads to further compromise.
By stabilizing and balancing your feet, orthotics enhance your body’s
performance and efficiency, reduce pain, and contribute to your total body
wellness. Since the average person spends almost two-thirds of their day in
shoes, it’s important to make sure that they provide optimal support.
One popular brand of orthotics is Foot Levelers. Foot Levelers orthotics
support all three arches in your feet, thereby creating a stable foundation upon
which to build proper body posture.
Drink More Water
By drinking enough water, you will be helping your body to remain healthy. Ideally,
the average person should consume around ten cups of water per day, or just over
a half gallon.
Water is the single-most abundant nutrient in the body, accounting for
around 60% - 65% of your total weight. It is also the least forgiving of
all the nutrients you consume. You can survive for weeks without food, but
for only a couple of days without water. Water is responsible for the
transport of nutrients, oxygen and waste products, as well as for regulating
your body temperature and serving as the medium in which all of your body’s
chemical reactions take place. Most people do not drink enough pure clean
water.
Drinking an adequate amount of clean water every day is one of the most
overlooked, but simplest ways of keeping your body healthy. Water is used
to help the body cleanse itself of toxins and metabolic waste. Although
drinking water has become more popular over the past several years, many people
still do not consume enough water. Instead, they drink coffee, tea, juices
and soft drinks and figure that they get enough fluids. It is true that
when you drink these things you are consuming water. However, along with
the water, you are also consuming a lot of other stuff that the body will need
to ultimately eliminate, so the potential beneficial effect of the water is
somewhat negated. To make matters worse, drinks that contain caffeine,
such as coffee, tea and soft drinks, actually cause more water loss than the
amount of water they contain, resulting in a net loss of water.
Ideally, the average person should consume around ten cups of water per day,
or just over a half gallon. Some of this water is found in the food and
beverages you consume, so you don’t have to drink an entire half-gallon of
water every day. An easy way to accomplish this is to buy a 1.5 liter
bottle of water from the local grocery store and to drink that amount of water
every day. If you exercise heavily, you may have to drink two of those 1.5
liter bottles of water each day. By drinking enough water, you will be
helping your body to remain healthy. It is by far the cheapest health
insurance you can buy.
Eat More Fruits and Vegetables
People know that they should eat more fruit and vegetables in their diet,
but most people don’t do it. It seems lately that the four major food
groups of the American diet have gone from dairy, fruits and vegetables, grains,
and meat to sugar, fat, salt and caffeine. Because of the easy
availability of fast foods and snack foods, we have lost our taste for fruits
and vegetables; especially vegetables. It is not uncommon for many people
to go for weeks without consuming a single serving of fresh vegetables.
This is not good.
The human body evolved with a diet high in fruits and vegetables, and is
dependent on many of the compounds unique to plant foods in order to operate
correctly. If you don’t consume enough of these plant compounds, your
energy level will suffer along with your overall health. Most people are
shocked at how much better they feel when they cut down on the fast foods and
snack foods and increase their fruit and vegetable intake.
If you find it difficult to work in several servings of fruits and
vegetables into your routine every day, you may find it helpful to supplement
your diet with what is called a “greens” supplement, which is a highly
concentrated powder of fruits, vegetables and antioxidants.
Increasing your consumption of fruits and vegetables is an important way to
improve your overall health. The key is to make it part of your lifestyle
- to make it a new habit.
Cut Down on Sugar
In a recent study done by the USDA, it was reported that the average
American consumes 134 pounds of refined sugar every year, or approximately 20
teaspoons of sugar per day. As hard as this may be to believe, consider
the following facts:
• A 12 oz. can of Pepsi™ contains 10 teaspoons of sugar
• A 2 oz. package of candy contains 11 teaspoons of sugar
• A 16 oz. cup of lemonade contains 13 teaspoons of sugar
• A cup of Frosted Flakes™ contains 4 teaspoons of sugar
This high level of sugar intake is very unhealthy and contributes to
obesity, Type II diabetes, heart disease due to elevated triglycerides, kidney
stones, dental caries, chronic tiredness and reactive hypoglycemia.
Decreasing your sugar intake is as simple as avoiding foods which are high in
refined sugars, such as soft drinks, candy, cake and donuts, as well as most
condiments. When you purchase sweetened food, look for products that are
sweetened with apple juice or stevia, rather than sugar or high-fructose corn
syrup.
Take a Multivitamin
Many people don’t think that they need to take vitamin supplements
because, after all, the human body did not evolve to need supplements – as
long as you eat a balanced diet, you can get everything that your body needs,
right? While it is certainly true that people living a thousand years ago
did not have multivitamins, they also did not have thousands of tons of toxic
chemicals being pumped into their environment every year; they were not exposed
to a constant man-made electromagnetic field from power lines and cell phones;
they did not eat highly processed foods that contained artificial colors,
flavors and preservatives; they were not sedentary; and they were not under
constant stress at work and at home. Our bodies were simply not designed
for a fast-paced, high-stress, highly processed lifestyle.
The reality is that we need to give our body some help in order to stay
healthy in the world today. That’s where supplements come in.
Supplements help to ensure that your body gets all of the extra vitamins,
minerals, phytonutrients and probiotics necessary to function the way it should.
You can find more information about the importance of vitamins on this site.
Get Into the Light
One of the most important nutrients for your mind and body speeds toward you
at 186,000 miles per second from more than 93 million miles away. This nutrient
is called sunlight. Most people don’t think of sunlight as a nutrient, but it
is. Sunlight is necessary for regulating proper hormone function, calcium
absorption, bone health as well as a normal daily sleep-wake cycle (circadian
rhythm). In fact, if you don’t get enough sunlight in your daily ‘light
diet,’ you can suffer deficiency symptoms, such as:
• seasonal depression (also known as Seasonal Affective Disorder)
• poor quality of sleep
• a loss in work performance (especially in night-shift workers)
• disrupted melatonin regulation
• depressed cortical brain activity
• depressed immune function
Unfortunately, the light to which most of us are exposed each day comes from
manmade sources, such as fluorescent, sodium and incandescent lights that
do not produce full-spectrum sunlight. Numerous studies have shown that
these limited-spectrum artificial light sources can make students irritable in
school, reduce production among factory workers and make office workers
sluggish. In one study, researchers even found that calcium absorption dropped
off in the elderly who spent their days indoors during the winter, while those
who spent time under full-spectrum lighting had an increase in calcium
absorption.
Getting enough full-spectrum light can give your mood a tremendous boost.
Light can help reduce stress, help you feel happier and improve your ability to
concentrate. To make sure that you are getting enough light in your diet,
doctors recommend the following tips:
•Try to spend at least 15 minutes outside every day; even when it's very
cloudy. The full-spectrum daylight is still beneficial to your health.
•Begin using a light box during the fall and winter seasons, especially if you
tend to get the winter blues.
• Stop wearing sunglasses as they create very unnatural light for your
eyes. Sunglasses should only be worn when you need to protect your eyes from
physical harm or very bright light.
Keep Your Heart Healthy
Heart disease is currently the number-one killer of adults in the United
States. This is unfortunate because most heart disease is caused by poor
lifestyle choices. The four big lifestyle changes you can make to ensure
to maximize the health of your heart are exercise, maintaining a healthy body
weight, taking a high quality vitamin supplement and stopping smoking.
Just as exercise is important to the health of your neuromusculoskeletal
system, it is also critical to the health of your heart. When you
regularly exercise, your body becomes much more efficient at using oxygen and
burning calories and your blood pressure is normalized. This decreases the
stress on your heart.
Another easy way to reduce the stress on your heart is to decrease the
amount of body fat you carry around. It takes approximately one mile of
additional blood vessels to supply one pound of additional fat. If you are
twenty, thirty or fifty pounds overweight, it is easy to see how that extra body
fat can place an undue burden on your heart.
Vitamins E and C and folic acid are the three most important nutritional
supplements to take for your heart. Vitamin E is a powerful fat-soluble
antioxidant which helps to prevent the cholesterol in your blood from becoming
oxidized. High cholesterol levels in the blood, per se, are not that big
of a deal. Cholesterol only becomes dangerous when it interacts with an
oxidizing radical. Vitamin E helps to prevent this.
Vitamin C is important to help strengthen the walls of the arteries and
prevent the development of cholesterol plaques inside the coronary arteries.
Did you know that the arteries that are the most likely to develop cholesterol
deposits are the ones that are close to the heart? The reason is that when
the heart contracts, it pushes blood out with a great degree of force. If
the walls of the arteries which are closest to the heart are not as strong as
they should be, they will tend to momentarily stretch out like a balloon and
cause small tears to the inside arterial wall as the rush of blood from the
heart passes by. These small tears serve as a place where platelets and
cholesterol form deposits. High levels of vitamin C reduce the number of
tears in the arteries by strengthening the collagen tissues around the arteries,
keeping them from expanding too much as blood pulses through.
The third vitamin which is important is one of the B-vitamins called folic
acid. Folic acid, also called folacin, is important for reducing the level
of homocysteine in the blood. Homocysteine is a metabolic by-product which
can contribute significantly to the development of heart disease. So, when
you take your multivitamin while you are on your way to do your exercises, make
sure that it contains at least 400 IU of vitamin E, at least 500 mg of vitamin C
(1000 is even better) and 40 mcg of folic acid.
Stop Smoking
If you are a smoker, you are sick of hearing this, but…. it is
REALLY important that you stop smoking! Smoking throughout the day is akin
to living inside a burning building. Smoking degrades the collagen of your
skin, causing premature wrinkling, destroys the cells inside your lungs,
promotes heart disease, cataracts and cancer because of the oxidizing radicals
released into the blood stream. It can also contribute to back pain by
dehydrating the spinal discs.
Bone is a living tissue dependent on the functions and support provided by
the other body systems. When these systems are not able to perform normally,
bone is unable to rebuild itself. The formation of bone is particularly
influenced by physical exercise and hormonal activity, both of which are
adversely affected by cigarette smoking.
Smoking reduces the amount of oxygen in the blood and increases the level of
harmful substances, such as carbon monoxide. In addition, nicotine causes a
constriction of the small blood vessels that feed your spinal discs, shutting
down their nutrient supply. Over time, the loss of normal blood supply
leads to your discs becoming dehydrated and they begin to degenerate.
Smoking is also known to cause an increase in estrogen loss in women who are
perimenopausal or postmenopausal, which can result in a loss of bone density and
increase your risk of developing osteoporosis.
There is no question that it is difficult to quit smoking. Many people
who have quit say that it was the hardest thing they have ever done. But
it is not impossible. People do it all the time. If you currently
smoke and want to quit, there are a number of effective medical programs that
can help you. Some people have also found complimentary therapies, such as
hypnosis, to be helpful in quitting smoking.
It's Your Life... Live it
in Health!
Call us today 575-522-0051
|
