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by Dr. Christy Meislahn
Issue 180 - 4/11/05
THE HEAT IS ON
Last week’s article covered the use of ice so this week’s topic addresses superficial heat application. Heat is most commonly used for its immediate soothing and palliative (relief of symptoms) effects. Heat therapy is simple to use and some of the benefits of heat application are similar to ice therapy. However, it’s important to know when and when not to use heat.
Although heat does have a temporary soothing effect following acute injury, it actually increases pain about 30 minutes following application. It also increases the possibility of a hematoma (blood blister) becoming infected and promotes abnormal bone development. This is not to say that heat application following injury is entirely negative; heat may prevent adhesion formation and promote reabsorption of hematomas. However, it is not as effective in the overall time required for recovery.
Heat affects the body differently according to what type of heat energy is applied, the intensity of heat, the time of treatment, and the type of tissue that is being heated. Two options of heat therapy include moist heat and dry heat. A specific type of heat therapy may feel better for some people than others, and it may require some experimentation to fi gure out which one works best. Heat that has a physiological (physical function) effect is absorbed into the tissue causing an increase in molecular activity. Too little heat is not physiologically effective; too much heat causes additional tissue damage.
Heating modalities are particularly useful when applied prior to other procedures such as massage, stretching, adjusting/manipulating, and exercise. Heat affects collagen tissue by increasing the viscous flow of collagen fibers, relaxing tension in the area. By stretching the tissue during or immediately after heat treatment, the muscle fibrosis, contracted joint capsule, or scar can increase in extensibility. Heat alone does not have this effect.
Patients suffering from joint stiffness due to noninflammatory arthritis or degenerative joint disease will often find heat temporarily palliative. Because of the negative effects moisture has on arthritic joints, dry heat should be used rather than moist heat. Like cold, heat can be used to alleviate pain in certain situations.
Do not use heat in the following situations:
• Immediately after an injury or an acute exacerbation (increase in intensity of signs or symptoms) of an old condition/injury
• Areas of the body with no/decreased sensation
• Regions with decreased arterial circulation
• Over the eyes or genitals
• On the abdomen during pregnancy
• Malignant tumors
• Diabetes mellitus, especially diabetes gangrene
• Active tuberculosis
• If fever is present
• Deep vein thrombosis
• Swelling, bruising, or open wounds
• Dermatitis
Patients should consult their healthcare professional if they have heart disease or hypertension. Following heat application, check the skin for any adverse reaction that may have occurred. Symptoms should also be monitored later in the day for any increase in stiffness, achiness, or pain.
Heat tends to be overused by patients for conditions where it is not appropriate. Because the detrimental effects are not felt until later in the day, the connection may not be traced back to the heat therapy. Patient education is, therefore, very important because electric heating pads and microwave hot packs are commonly purchased by patients for home use.
THE HEAT IS ON
Last week’s article covered the use of ice so this week’s topic addresses superficial heat application. Heat is most commonly used for its immediate soothing and palliative (relief of symptoms) effects. Heat therapy is simple to use and some of the benefits of heat application are similar to ice therapy. However, it’s important to know when and when not to use heat.
Although heat does have a temporary soothing effect following acute injury, it actually increases pain about 30 minutes following application. It also increases the possibility of a hematoma (blood blister) becoming infected and promotes abnormal bone development. This is not to say that heat application following injury is entirely negative; heat may prevent adhesion formation and promote reabsorption of hematomas. However, it is not as effective in the overall time required for recovery.
Heat affects the body differently according to what type of heat energy is applied, the intensity of heat, the time of treatment, and the type of tissue that is being heated. Two options of heat therapy include moist heat and dry heat. A specific type of heat therapy may feel better for some people than others, and it may require some experimentation to fi gure out which one works best. Heat that has a physiological (physical function) effect is absorbed into the tissue causing an increase in molecular activity. Too little heat is not physiologically effective; too much heat causes additional tissue damage.
Heating modalities are particularly useful when applied prior to other procedures such as massage, stretching, adjusting/manipulating, and exercise. Heat affects collagen tissue by increasing the viscous flow of collagen fibers, relaxing tension in the area. By stretching the tissue during or immediately after heat treatment, the muscle fibrosis, contracted joint capsule, or scar can increase in extensibility. Heat alone does not have this effect.
Patients suffering from joint stiffness due to noninflammatory arthritis or degenerative joint disease will often find heat temporarily palliative. Because of the negative effects moisture has on arthritic joints, dry heat should be used rather than moist heat. Like cold, heat can be used to alleviate pain in certain situations.
Do not use heat in the following situations:
• Immediately after an injury or an acute exacerbation (increase in intensity of signs or symptoms) of an old condition/injury
• Areas of the body with no/decreased sensation
• Regions with decreased arterial circulation
• Over the eyes or genitals
• On the abdomen during pregnancy
• Malignant tumors
• Diabetes mellitus, especially diabetes gangrene
• Active tuberculosis
• If fever is present
• Deep vein thrombosis
• Swelling, bruising, or open wounds
• Dermatitis
Patients should consult their healthcare professional if they have heart disease or hypertension. Following heat application, check the skin for any adverse reaction that may have occurred. Symptoms should also be monitored later in the day for any increase in stiffness, achiness, or pain.
Heat tends to be overused by patients for conditions where it is not appropriate. Because the detrimental effects are not felt until later in the day, the connection may not be traced back to the heat therapy. Patient education is, therefore, very important because electric heating pads and microwave hot packs are commonly purchased by patients for home use.
Issue 181 - 4/18/05
FEELING GRUMPY LATELY?
Quite possibly you are not getting enough sleep! The average adult needs seven to nine hours of sleep a night. Sleep affects our physical and mental health, and is essential for the normal functioning of all the systems of the body, including the immune system. The effect of sleep on the immune system affects one’s ability to fight disease and endure sickness and disease.
Crabbiness isn’t the only result of sleep deprivation. Lack of adequate sleep impairs memory and judgment, reaction time and alertness. It can also be dangerous. According to the National Highway Traffic Safety Administration, more than 100,000 crashes and 1500 deaths each year are due to drivers falling asleep at the wheel. This is a fact I know firsthand. While attending Palmer College, one if our instructors—and my advisor—died after falling asleep at the wheel driving back to Davenport, IA after attending her son’s engagement party in Ohio.
Studies have shown that on tasks used for testing coordination, sleep deprived people perform as poorly as or worse than people who are intoxicated. We all know we shouldn’t drive drunk but we shouldn’t drive when drowsy either!
Follow these tips for better sleep:
If these tips don’t help, see your healthcare professional. You may have a sleep disorder, such as obstructive sleep apnea, that requires medical attention.
FEELING GRUMPY LATELY?
Quite possibly you are not getting enough sleep! The average adult needs seven to nine hours of sleep a night. Sleep affects our physical and mental health, and is essential for the normal functioning of all the systems of the body, including the immune system. The effect of sleep on the immune system affects one’s ability to fight disease and endure sickness and disease.
Crabbiness isn’t the only result of sleep deprivation. Lack of adequate sleep impairs memory and judgment, reaction time and alertness. It can also be dangerous. According to the National Highway Traffic Safety Administration, more than 100,000 crashes and 1500 deaths each year are due to drivers falling asleep at the wheel. This is a fact I know firsthand. While attending Palmer College, one if our instructors—and my advisor—died after falling asleep at the wheel driving back to Davenport, IA after attending her son’s engagement party in Ohio.
Studies have shown that on tasks used for testing coordination, sleep deprived people perform as poorly as or worse than people who are intoxicated. We all know we shouldn’t drive drunk but we shouldn’t drive when drowsy either!
Follow these tips for better sleep:
- Don’t sleep late on weekends. If you sleep in on Saturday and Sunday, you may get Sunday night insomnia. Instead, go to bed and get up about the same time every day. When you’re getting enough sleep you shouldn’t need to rely on an alarm clock.
- Exercise. A program of regular exercise/ physical activity will enhance the quality of nocturnal sleep. If your goal is to sleep better, the best time to exercise is in the afternoon.
- Avoid caffeine and nicotine. Both are addictive stimulants and can keep you awake. Caffeine should be avoided for eight hours before bedtime—and smoking in bed can be dangerous.
- Don’t eat or drink a lot before bedtime. Eat a light snack before sleeping; no fatty or spicy foods. Eat something that triggers serotonin (which makes you sleepy) such as bread or cereal. Foods containing the amino acid Ltryptophan such as milk, tuna, or turkey may also do the trick. Drinking alcohol near bedtime may cause you to wake up repeatedly, exacerbate sleep apnea, and increase snoring.
- Slightly cool bedroom is ideal. That’s because it mimics your internal temperature drop during sleep. If you tend to get cold, use another blanket and/or try warmer nightclothes and wear socks.
- Sleep primarily at night. Napping during the day robs hours from nighttime slumber. If you must take a nap, sleep less than one hour and no later than 3 p.m. For those who work nights, keep your windows covered so that sunlight (which interferes with the body’s internal clock) doesn’t interrupt your sleep.
- Keep it quiet. Silence is conducive to sleep so this is a good reason not to watch TV in bed. Even the bright flickering of the TV screen will be working against your natural sleep patterns!
- No sagging mattresses. A good bed is different for each person; however, it should be comfortable and offer orthopedic support. If you share your bed, make sure there’s room enough for two. Children and pets can be disruptive, so you may need to set limits on how often they sleep in your bed with you.
- Try a hot bath. Not too hot though. The heat of the water relaxes muscles and also causes the core body temperature to drop afterwards which sends a signal to the brain that it’s time to sleep.
- Don’t rely on sleeping pills. Check with your healthcare professional before resorting to sleeping pills. Use the lowest dosage; make sure they don’t interact with other medications or existing medical condition; and never mix alcohol and sleeping medications.
- Practice muscle relaxation. You can do this during the day as well as after going to bed. Practice tensing and relaxing each muscle group starting at the top of the head and gradually working down to the toes. This relaxes the body and distracts you from worrying thoughts while performing it.
- Write down worries. There’s always something to worry about and these things can keep you awake when your mind won’t let go. Think of all your current problems and write them down. Then make a decision to do something about them the next day.
If these tips don’t help, see your healthcare professional. You may have a sleep disorder, such as obstructive sleep apnea, that requires medical attention.
Issue 182 - 4/25/05
WALK, WALK, WALK!
No time? That’s the number one reason people give for not exercising or working out. But I probably didn’t have to tell you that. We all could use an exercise program that fi ts into the nooks and crannies of our hectic lifestyles.
Not to worry, there are ways to fit in exercise and it’s easier than you think. Walking is one of the few forms of exercise that we can fi t into our everyday lives. Studies show that walkers not only lose weight, but also ward off high blood pressure and lower their odds of cancer. Researchers have discovered that walkers have more self-confi dence than those who only walk from the front door to the car. Stamina is increased, stress is decreased and overall health is improved. Add to that increased tone and strength in calves, thighs, hips, abdominals, and lower back! What a payoff! The key to successful walking is consistency rather than intensity.
Experts recommend walking 30-60 minutes most days of the week. Walking one mile burns about 100 calories. So to bolster overall health and increase stamina, aim to burn at least 500 calories each week through walking. If your goal is weight loss, then walk enough to burn 1,500 calories a week which works out to about 15-20 miles per week. Contrary to popular belief, you don’t have to do all your walking in one shot. Short spurts of walking throughout the day can be “collected” and added up. That’s why it’s an easy way to fit this exercise “program” into our busy lifestyles. Many experts—including the American College of Sports Medicine—agree that several mini-walks are as beneficial as one long walk.
Here are several ways to sneak some walking into your day:
Squeezing as much “informal” lifestyle walking into your everyday life can be easy so think walking. Our bodies were made to move. And the ultimate payoffs are worth it!
WALK, WALK, WALK!
No time? That’s the number one reason people give for not exercising or working out. But I probably didn’t have to tell you that. We all could use an exercise program that fi ts into the nooks and crannies of our hectic lifestyles.
Not to worry, there are ways to fit in exercise and it’s easier than you think. Walking is one of the few forms of exercise that we can fi t into our everyday lives. Studies show that walkers not only lose weight, but also ward off high blood pressure and lower their odds of cancer. Researchers have discovered that walkers have more self-confi dence than those who only walk from the front door to the car. Stamina is increased, stress is decreased and overall health is improved. Add to that increased tone and strength in calves, thighs, hips, abdominals, and lower back! What a payoff! The key to successful walking is consistency rather than intensity.
Experts recommend walking 30-60 minutes most days of the week. Walking one mile burns about 100 calories. So to bolster overall health and increase stamina, aim to burn at least 500 calories each week through walking. If your goal is weight loss, then walk enough to burn 1,500 calories a week which works out to about 15-20 miles per week. Contrary to popular belief, you don’t have to do all your walking in one shot. Short spurts of walking throughout the day can be “collected” and added up. That’s why it’s an easy way to fit this exercise “program” into our busy lifestyles. Many experts—including the American College of Sports Medicine—agree that several mini-walks are as beneficial as one long walk.
Here are several ways to sneak some walking into your day:
- Walk once in the morning, once at lunch, and once after dinner for a total of three 10-20 minute walks.
- Walk to a friend’s house or the corner store (no candy rewards of course!) for a total of two 20-30 minute walks.
- Do your errands on foot or window shop at the mall to accumulate an hour or more of walking time.
- Walk to work, to the bus stop, or to the train. If possible, getting off the train or bus early (one or two stops) can help accumulate two or more 10-15 minute walks daily.
- Are you a golfer? Walk the 18 holes around the course. To burn extra calories and increase exercise, pull your manual golf cart. That can add an average of two accumulated hours during a round of golf.
- Spring is here! Schedule a 30-60 minute walk in your daily planner for a refreshing walk outdoors.
Squeezing as much “informal” lifestyle walking into your everyday life can be easy so think walking. Our bodies were made to move. And the ultimate payoffs are worth it!
Issue 183 - 5/2/05
THE WORST SNACK FOODS
Walk into any grocery or convenience store in the U.S. and you will quickly fi nd an array of the following foods: candy bars, soda, chips, so-called “healthy” snack bars, muffi ns, jerky, and the list goes on and on. American snack foods seem to become more horrible with every passing year.
Even those of us who reach for raw vegetables and dip are not to be congratulated. What exactly are you dunking those broccoli flowerets and carrot sticks into? More often than not those dressings or dips are high-fat and loaded with sugar. Dip those veggies into salsa instead. You can eat all the salsa you want and not think twice. Most of the snacks we think of as healthy are not healthy at all. A lot of the prepared snacks we eat contain unhealthy, artificially altered fats called trans fatty acids or more commonly trans fats. Trans fats are also known as hydrogenated vegetable oil, and make pastries flaky and cookies fresh tasting. As Rick Hall who teaches nutrition at Arizona State University explains, marketing is often to blame. “They’re packaged to look healthy, sometimes almost in a devious way, but it comes down to the consumer’s lack of knowledge, too” Hall says.
Following is a list of some of the worst snack foods on the market today:
Not only snack foods but other foods we include in our diets—deli meats, banana chips, high-sugar cereals, bran muffins—may appear healthy when in fact they may contribute to weight gain or even prevent weight loss. Remember real food? Even the so-called healthy snacks can’t compare to fruit, vegetables, lean protein and whole grains.
THE WORST SNACK FOODS
Walk into any grocery or convenience store in the U.S. and you will quickly fi nd an array of the following foods: candy bars, soda, chips, so-called “healthy” snack bars, muffi ns, jerky, and the list goes on and on. American snack foods seem to become more horrible with every passing year.
Even those of us who reach for raw vegetables and dip are not to be congratulated. What exactly are you dunking those broccoli flowerets and carrot sticks into? More often than not those dressings or dips are high-fat and loaded with sugar. Dip those veggies into salsa instead. You can eat all the salsa you want and not think twice. Most of the snacks we think of as healthy are not healthy at all. A lot of the prepared snacks we eat contain unhealthy, artificially altered fats called trans fatty acids or more commonly trans fats. Trans fats are also known as hydrogenated vegetable oil, and make pastries flaky and cookies fresh tasting. As Rick Hall who teaches nutrition at Arizona State University explains, marketing is often to blame. “They’re packaged to look healthy, sometimes almost in a devious way, but it comes down to the consumer’s lack of knowledge, too” Hall says.
Following is a list of some of the worst snack foods on the market today:
- Pretzels. Surprise! Just because a snack doesn’t have fat doesn’t make it good. Pretzels masquerade as healthy but contain white fl our, water and sugar. Ugh.
- French fries. Just because McDonald’s is changing its cooking oil doesn’t change the fact that French fries are still starchy white potatoes cooked in hot FAT and flavored with chemicals and sugar. Probably the worst snack food on earth.
- Donuts. Bread fried in FAT. Need I say more? Not to mention the creamy fillings and sugar glazes adding to more unhealthy calories.
- Pork rinds. Fried pork skin is not a good thing.
- Fat-free cookies. Remember, “fat-free” does not equal calorie free. This is a common misconception.
- Soda. Drinking the diet kind is not good either. Soda contains absolutely nothing of value and a whole lot of chemicals.
- Cupcakes and snack cakes. You’ve got to be kidding…
- Crackers. Again, trans fats and loaded with them. Remember those hydrogenated vegetable oils…hmm-m. Read labels carefully—there are a few that aren’t.
- Candy bars. The gram or two of protein squeezed out of the nuts in them aren’t worth it. They are a nutrition nightmare. Any questions?
Not only snack foods but other foods we include in our diets—deli meats, banana chips, high-sugar cereals, bran muffins—may appear healthy when in fact they may contribute to weight gain or even prevent weight loss. Remember real food? Even the so-called healthy snacks can’t compare to fruit, vegetables, lean protein and whole grains.
Issue 184 - 5/9/05
OH, MY ACHING BACK
Low back pain appears to be a universal problem. According to experts, four out of five adults will experience significant low back pain sometime during their lifetime. After the common cold, low back problems are the most frequent cause of missed work days in adults under the age of 45. Numerous things cause low back injuries such as muscle strain or sprain, sprains of ligaments (they attach bone to another bone), joint problems (osteoarthritis, for example), or degenerative changes in the disc, which results in an altered relationship (misalignment) between adjacent vertebrae. These misalignments cause increased strain, as well as a loss of motion of the gliding joints (facets) of the spine. Injuries, or sprain and strain, are the most common cause of low back pain.
Many times, however, it is a combination of factors that increase the likelihood of injury or disease: poor or improper conditioning, improper use, obesity, smoking, decreased strength/elasticity of muscles and ligaments, osteoporosis, and osteoarthritis. Although you cannot totally halt the progress of these some of these effects, they can be slowed by regular exercise, proper ergonomics, proper nutrition, adequate sleep, and regular chiropractic check-ups. Specific chiropractic adjustments of the spine improve spinal mobility and unlock the facet joints. Facet joints are found in pairs, along the entire spine, and their function is to allow for movement and flexibility of the spine. When the facet joints suffer repeated trauma from strenuous sports or work activities, weak abdominal muscles, and the aging process, low back pain/or leg pain is commonly experienced.
Chiropractic adjustments also help relieve the accompanying muscular, ligamentous, and tendon contractions, as well as the mechanical or reflex irritation of the nerve root.
It is important to follow the specific instructions of your doctor regarding your work activity, leisure activity, exercise program, weight control, nutrition, and frequency of visits in order to achieve optimum relief from your low back pain and to prevent a relapse or recurrence.
This is what to do for a sudden back injury:
Your best defense is to have your doctor monitor your condition and work with him or her achieve optimum healing. The chiropractic approach is to help restore a more normal motion and position of affected spinal bones with specific chiropractic adjustments. Find out if yours is a chiropractic case. Chiropractic care is safer and often more effective than back surgery
OH, MY ACHING BACK
Low back pain appears to be a universal problem. According to experts, four out of five adults will experience significant low back pain sometime during their lifetime. After the common cold, low back problems are the most frequent cause of missed work days in adults under the age of 45. Numerous things cause low back injuries such as muscle strain or sprain, sprains of ligaments (they attach bone to another bone), joint problems (osteoarthritis, for example), or degenerative changes in the disc, which results in an altered relationship (misalignment) between adjacent vertebrae. These misalignments cause increased strain, as well as a loss of motion of the gliding joints (facets) of the spine. Injuries, or sprain and strain, are the most common cause of low back pain.
Many times, however, it is a combination of factors that increase the likelihood of injury or disease: poor or improper conditioning, improper use, obesity, smoking, decreased strength/elasticity of muscles and ligaments, osteoporosis, and osteoarthritis. Although you cannot totally halt the progress of these some of these effects, they can be slowed by regular exercise, proper ergonomics, proper nutrition, adequate sleep, and regular chiropractic check-ups. Specific chiropractic adjustments of the spine improve spinal mobility and unlock the facet joints. Facet joints are found in pairs, along the entire spine, and their function is to allow for movement and flexibility of the spine. When the facet joints suffer repeated trauma from strenuous sports or work activities, weak abdominal muscles, and the aging process, low back pain/or leg pain is commonly experienced.
Chiropractic adjustments also help relieve the accompanying muscular, ligamentous, and tendon contractions, as well as the mechanical or reflex irritation of the nerve root.
It is important to follow the specific instructions of your doctor regarding your work activity, leisure activity, exercise program, weight control, nutrition, and frequency of visits in order to achieve optimum relief from your low back pain and to prevent a relapse or recurrence.
This is what to do for a sudden back injury:
- Lie down immediately in any position that is comfortable.
- Have someone place 6-10 ice cubes in a plastic bag with about half as much water and apply this pack directly to the area of pain. Cover with a towel. Keep the pack in place for 20 minutes. This may hurt at first, but after several minutes the area will be desensitized and you will feel better. Do not remove the ice pack until 20 minutes have elapsed.
- Call your doctor of chiropractic and make arrangements to go to the office as soon as possible. In some cases, it may be suggested that you remain at home in bed for a period of time. Reapply ice as instructed by your doctor.
- Do not sit in a recliner of any kind (or a soft sofa) as this will aggravate the condition.
- Maintain a positive outlook. Under chiropractic care, back injury conditions usually respond favorably. However, it takes time, so be patient. Let your doctor of chiropractic determine what is best for your condition.
Your best defense is to have your doctor monitor your condition and work with him or her achieve optimum healing. The chiropractic approach is to help restore a more normal motion and position of affected spinal bones with specific chiropractic adjustments. Find out if yours is a chiropractic case. Chiropractic care is safer and often more effective than back surgery
Issue 185 - 5/16/05
WHIPLASH 101
Whiplash is most commonly received from riding in a car that is involved in a rearend collision or that collides with another object. Other causes of whiplash, also called neck sprain or neck strain, include a violent blow to the head or chin, a sudden jerk of one or both arms, falls that cause a hard, sudden movement of the head and neck, or even a refl ex jerking of the head due to a sudden loud noise or fright. Anyone can be at risk for whiplash; even in a minor car crash at speeds as low as 5 m.p.h.
Whiplash injury—a neck injury caused by this sudden jerking of the head backward, forward, or both—damages the surrounding and supporting tissues including the muscles, tendons, and ligaments. In addition, the soft, pulpy discs between the spinal bones can bulge, tear, or rupture. The vertebrae can be forced out of their normal position resulting in reduced range of motion.
Most people experience neck pain either immediately after the injury or several days later. However, symptoms may also appear weeks or months later. Old whiplash injuries can be the cause of many physical and psychological symptoms, even years after the accident, especially if the victim does not receive proper care quickly.
Dr. Arthur Croft, Doctor of Chiropractic and whiplash injury expert, gives six ways to minimize pain and suffering before and after a whiplash injury:
Chiropractors are experts in the care of bones, nerves, muscles, and connective tissues that make up about 60% of the body. A recent study in the Journal of Orthopedic Medicine revealed the superiority of chiropractic care in whiplash injuries.
Ask your Doctor of Chiropractic for more information about a care program if you have experienced a whiplash injury. And don’t delay—see your Doctor of Chiropractic today!
WHIPLASH 101
Whiplash is most commonly received from riding in a car that is involved in a rearend collision or that collides with another object. Other causes of whiplash, also called neck sprain or neck strain, include a violent blow to the head or chin, a sudden jerk of one or both arms, falls that cause a hard, sudden movement of the head and neck, or even a refl ex jerking of the head due to a sudden loud noise or fright. Anyone can be at risk for whiplash; even in a minor car crash at speeds as low as 5 m.p.h.
Whiplash injury—a neck injury caused by this sudden jerking of the head backward, forward, or both—damages the surrounding and supporting tissues including the muscles, tendons, and ligaments. In addition, the soft, pulpy discs between the spinal bones can bulge, tear, or rupture. The vertebrae can be forced out of their normal position resulting in reduced range of motion.
Most people experience neck pain either immediately after the injury or several days later. However, symptoms may also appear weeks or months later. Old whiplash injuries can be the cause of many physical and psychological symptoms, even years after the accident, especially if the victim does not receive proper care quickly.
Dr. Arthur Croft, Doctor of Chiropractic and whiplash injury expert, gives six ways to minimize pain and suffering before and after a whiplash injury:
- Shop for a safer car. Before buying, compare vehicle structural design, size and weight, and restraint systems including belts, head restraints, and crash avoidance features. Small cars put you and passengers at greater risk! Check Insurance Institute Highway Safety ratings.
- Keep head rests in the UP position. 80% of cars have the head restraints in the low position, yet research reveals that having no head restraint is safer than having one in the low position.
- No crush, no crash? Within a certain range of crash speeds when there is NO damage to the vehicle, whiplash injuries are more prevalent than when the vehicle is damaged. The reason: the energy that’s used up in crushing parts of the vehicle is not transmitted to the occupant(s).
- Seek treatment immediately. There is a huge advantage to the victim’s recovery if the whiplash injury is treated within two weeks after the accident. Immediate treatment will decrease the likelihood of a painful, chronic condition.
- Do what your doctor orders. Ice, exercises, good nutrition, adjusted work stations, and deep tissue work in the early stages—do exactly what your doctor prescribes to help hasten recovery time.
- Think ergonomically. Everyday factors such as positions to avoid, how to sleep, and posture can also hasten healing.
Chiropractors are experts in the care of bones, nerves, muscles, and connective tissues that make up about 60% of the body. A recent study in the Journal of Orthopedic Medicine revealed the superiority of chiropractic care in whiplash injuries.
Ask your Doctor of Chiropractic for more information about a care program if you have experienced a whiplash injury. And don’t delay—see your Doctor of Chiropractic today!
Issue 186 - 5/23/05
MAY IS POSTURE MONTH
“Stand up straight! Don’t slouch.” We’ve all heard these admonishments from our mother and father. The question is, how many of us really know how to practice good posture? Experts say very few. Proper posture can benefit your health in many ways from easing breathing to improving digestion, not to mention reducing headache frequency—yes, even migraine headaches.
It can also be the cure-all for everyday aches and pains and influences blood pressure, pulse, mood, lung capacity, and spinal pain. If any of these complaints sound familiar, you’ll be happy to know that good posture is a habit that can be learned. I, for one, work on my posture every day because I feel better when my posture is good and I look better too.
Let’s take a closer look at some of the above mentioned complaints.
Hunched shoulders, for example, cause shallow breathing. When the oxygen we breathe in fills only the top of your lungs, the heart has to speed up (remember I mentioned “pulse” earlier?) to provide enough blood for oxygen transport. It follows then, that if you have poor posture, you don’t get a proper exchange of airflow. This kind of improper breathing may exacerbate asthma symptoms and worsen any stress-related condition.
We’ve all heard about GERD—gastroesophageal reflux disease. Well, there’s also a link between posture and digestion. When you slump, you put excess pressure on your abdomen. This can cause the stomach acid needed to digest your food to fl ow back into your esophagus thus increasing your risk for GERD. Don’t reach for the Tums—sit up straight!
Suffering from everyday aches and pains? Check your posture. When posture is bad there is more pressure on the spine. This can lead to soreness, tension, back problems, and overall fatigue. Here’s another interesting fact: studies at the University of Colorado have proven that a 1⁄2 inch hip pull misalignment causes at least three major stress areas in the spine. Stress areas where, within 20 minutes, nerve activity is negatively altered by more than 60%. The organs and body parts supplied by these damaged nerves are severely affected. Also, within two hours, the nerves involved rupture and begin secreting a neuro-toxin that ultimately causes irreversible bone degeneration at the site of pressure.
There are definite associations between neck or cervical spine triggers and both migraine and tension-type headaches. According to Dr. Robert Kanieki, an assistant professor of neurology at the University of Pittsburgh, tension-type headaches are often due to muscle irritation in the neck. The resulting headache is often felt around the area where the muscles insert at the base of the skull. Basically, the head is a 10 pound structure. If it’s not balanced on the top of your neck and shoulders, it can aggravate the cervical spine, triggering muscle tension and tightness. This can lead to spasms or the development of headaches. In addition, doctors have recently learned that migraines, as opposed to arising from blood vessel or vascular problems, appear to arise from neurological origins.
The structure that processes pain in the head is located inside the brain—the relay center for pain—and also relays pain signals from the upper neck. That’s why doctors now believe that irritation in the neck and upper shoulder area—the cervical region—can trigger migraines too. Improved posture as well as strengthening your neck and shoulder muscles can make a big difference. In clinical trials, people who did posture and strengthening exercises reduced their headache frequency.
You can learn to improve your posture—a natural means of improving your health. Keep in mind the following phrase: “walk tall, sit straight, and stretch out.” And your mom may even compliment you on your new and improved posture as well!
MAY IS POSTURE MONTH
“Stand up straight! Don’t slouch.” We’ve all heard these admonishments from our mother and father. The question is, how many of us really know how to practice good posture? Experts say very few. Proper posture can benefit your health in many ways from easing breathing to improving digestion, not to mention reducing headache frequency—yes, even migraine headaches.
It can also be the cure-all for everyday aches and pains and influences blood pressure, pulse, mood, lung capacity, and spinal pain. If any of these complaints sound familiar, you’ll be happy to know that good posture is a habit that can be learned. I, for one, work on my posture every day because I feel better when my posture is good and I look better too.
Let’s take a closer look at some of the above mentioned complaints.
Hunched shoulders, for example, cause shallow breathing. When the oxygen we breathe in fills only the top of your lungs, the heart has to speed up (remember I mentioned “pulse” earlier?) to provide enough blood for oxygen transport. It follows then, that if you have poor posture, you don’t get a proper exchange of airflow. This kind of improper breathing may exacerbate asthma symptoms and worsen any stress-related condition.
We’ve all heard about GERD—gastroesophageal reflux disease. Well, there’s also a link between posture and digestion. When you slump, you put excess pressure on your abdomen. This can cause the stomach acid needed to digest your food to fl ow back into your esophagus thus increasing your risk for GERD. Don’t reach for the Tums—sit up straight!
Suffering from everyday aches and pains? Check your posture. When posture is bad there is more pressure on the spine. This can lead to soreness, tension, back problems, and overall fatigue. Here’s another interesting fact: studies at the University of Colorado have proven that a 1⁄2 inch hip pull misalignment causes at least three major stress areas in the spine. Stress areas where, within 20 minutes, nerve activity is negatively altered by more than 60%. The organs and body parts supplied by these damaged nerves are severely affected. Also, within two hours, the nerves involved rupture and begin secreting a neuro-toxin that ultimately causes irreversible bone degeneration at the site of pressure.
There are definite associations between neck or cervical spine triggers and both migraine and tension-type headaches. According to Dr. Robert Kanieki, an assistant professor of neurology at the University of Pittsburgh, tension-type headaches are often due to muscle irritation in the neck. The resulting headache is often felt around the area where the muscles insert at the base of the skull. Basically, the head is a 10 pound structure. If it’s not balanced on the top of your neck and shoulders, it can aggravate the cervical spine, triggering muscle tension and tightness. This can lead to spasms or the development of headaches. In addition, doctors have recently learned that migraines, as opposed to arising from blood vessel or vascular problems, appear to arise from neurological origins.
The structure that processes pain in the head is located inside the brain—the relay center for pain—and also relays pain signals from the upper neck. That’s why doctors now believe that irritation in the neck and upper shoulder area—the cervical region—can trigger migraines too. Improved posture as well as strengthening your neck and shoulder muscles can make a big difference. In clinical trials, people who did posture and strengthening exercises reduced their headache frequency.
You can learn to improve your posture—a natural means of improving your health. Keep in mind the following phrase: “walk tall, sit straight, and stretch out.” And your mom may even compliment you on your new and improved posture as well!
Issue 187 - 5/30/05
SIT UP STRAIGHT
Today it’s not only the construction workers or the jobs that require a great deal of bending and lifting like farming and ranching that cause on-the- job injuries. Our technological society requires many workers to sit at computers all day long tapping away at a keyboard. Such work can be equally stressful on the wrists, shoulder, neck, and spine resulting in painful workplace injuries.
Repetitive motion injuries (RMI) like carpal tunnel syndrome have become increasingly prevalent in recent years. According to recent estimates, more than 75 million Americans spend some time using a computer everyday either for work or for leisure. Carpal tunnel syndrome alone accounts for nearly half of all workplace illness and costs our country nearly $800 million dollars for benefits and rehabilitation.
However, carpal tunnel syndrome isn’t the only problem, rather the one we hear about the most. Two recent insurance claim studies show that the combined cost of cumulative trauma disorders, such as RMI and low back pain (LBP), is $11.5 billion annually!
Other painful injuries include postural and spinal stress and tendonitis all of which can make work and life miserable.
These ailments can take years to develop and once present can be diffi cult or even impossible to reverse. That’s why it’s so important to be aware of potential problems even if you’re not currently experiencing signs or symptoms. Using your computer properly today may avoid future painful problems.
There are numerous computer workstation tips available on the web. One site I found interesting was www.healthycomputing.com. This site is quite comprehensive and even gives illustrations for applicable exercises.
The following tips came from the Colorado Chiropractic Association (CCA) and are available as handouts in my office:
If you suffer from job-related strain injuries or continue to suffer after following these tips, consider a visit to a doctor of chiropractic. Doctors of Chiropractic are trained to help alleviate such problems and promote the natural healing process of the body. With chiropractic care and an active personal role you can help avoid further injury
SIT UP STRAIGHT
Today it’s not only the construction workers or the jobs that require a great deal of bending and lifting like farming and ranching that cause on-the- job injuries. Our technological society requires many workers to sit at computers all day long tapping away at a keyboard. Such work can be equally stressful on the wrists, shoulder, neck, and spine resulting in painful workplace injuries.
Repetitive motion injuries (RMI) like carpal tunnel syndrome have become increasingly prevalent in recent years. According to recent estimates, more than 75 million Americans spend some time using a computer everyday either for work or for leisure. Carpal tunnel syndrome alone accounts for nearly half of all workplace illness and costs our country nearly $800 million dollars for benefits and rehabilitation.
However, carpal tunnel syndrome isn’t the only problem, rather the one we hear about the most. Two recent insurance claim studies show that the combined cost of cumulative trauma disorders, such as RMI and low back pain (LBP), is $11.5 billion annually!
Other painful injuries include postural and spinal stress and tendonitis all of which can make work and life miserable.
These ailments can take years to develop and once present can be diffi cult or even impossible to reverse. That’s why it’s so important to be aware of potential problems even if you’re not currently experiencing signs or symptoms. Using your computer properly today may avoid future painful problems.
There are numerous computer workstation tips available on the web. One site I found interesting was www.healthycomputing.com. This site is quite comprehensive and even gives illustrations for applicable exercises.
The following tips came from the Colorado Chiropractic Association (CCA) and are available as handouts in my office:
- Make sure your chair fi ts correctly. There should be 2 inches between the front edge of the seat and the back of your knees. Ideally, the chair should tilt back so you can relax while you’re reading the information on the screen.
- Sit with your knees at approximately a 90-120 degree angle. Using an angled foot rest to support your feet may help you sit more comfortably. Position your computer monitor so that the top of the screen is at or below eye level.
- Make sure you have adequate lighting and there is no glare on your monitor screen. Use an anti-glare screen as necessary.
- Keep your wrists in a neutral position while you type, not angled up or down. A wrist rest can help you to keep a more neutral wrist posture.
- Keep your elbow angle within a 70-degree to 135-degree range as you type.
- Take periodic stretch breaks. Clench your hands in a fi st and move your hands like this: 10 circles in, then 10 circles out. (I recommend taking a break every half hour or so.)
- Put your hands in a prayer position and squeeze for 10 seconds; then “pray” with the backs of your hands together, fingers pointed downwards for 10 seconds. Spread your fingers apart and then close them one by one.
- Do the “hug your best friend” stretch a couple of times. Stand and wrap your arms around your body, and turn as far as you can to the left, then to the right.
If you suffer from job-related strain injuries or continue to suffer after following these tips, consider a visit to a doctor of chiropractic. Doctors of Chiropractic are trained to help alleviate such problems and promote the natural healing process of the body. With chiropractic care and an active personal role you can help avoid further injury
Issue 188 - 6/6/05
TEE-OFF TIME!
It’s “Spring-time in the Rockies” and a great way to enjoy spring is to play a game of golf. But it’s been a few months since your last golf outing. So what better way to get back in shape than getting out there and playing? Think about it. Golf puts significant demands on your body so planning ahead may prevent injuries down the road (path?). My advice: get in shape to play your sport. Don’t play your sport to get in shape!
If improving your golf game is your goal, you need the right equipment, professional lessons, and a specifi c exercise program. Do as the professionals do. That is, use golf-specific conditioning programs to improve your game and prolong your golf career. Regardless of your age, gender, or skill level, implementing a golf-specific exercise program not only improves your golf game, but also improves your quality of life!
The golf swing is a motion that involves all parts of your body. Force is transferred from the ankles, to the legs, to the back, to the shoulders, and on out through the wrists. If the transfer of force is smooth, the less likely you will injure yourself. Learning correct mechanics early on will decrease your risk of injury. And it’s much harder to break bad habits later.
The most common golf injuries involve the back, shoulders, elbows, and wrists. Leg and ankle injuries are less common. However, if you have suffered leg or foot injuries in the past—knee ligaments or cartilage damage, for example—do not wear golf shoes with long cleats. Long cleats dig into the ground and keep your feet planted as you swing which may cause excessive rotational strain on your knees.
The three components of a golf-specific conditioning program include flexibility (stretching), cardiovascular conditioning, and strength training. Always start your game or practice by properly warming up; jog in place or walk briskly for a few minutes prior to stretching. This will increase your body temperature, allow muscles to lengthen, and reduce the potential for injury.
Flexibility for golfers is crucial! Remember that flexibility is a joint’s ability to move through a full range of motion. Flexible golfers perform better due to better posture (there’s that posture issue again!) and muscle coordination. If you have decreased range of motion in any joint, your swing may not be mechanically sound or efficient. Swinging a golf club a couple of times is not enough! You can increase your range of motion in your hands, arms, shoulders, trunk, lower back, and legs with 5-10 minutes of stretching each day. But take it easy and never exercise to the point of pain.
Cardiovascular conditioning is a key element in a golf-fitness program. Cardiovascular exercise helps maintain energy levels and mental focus for 18 holes and also reduces fatigue. Brisk walking, biking, and jogging/running are great examples of cardiovascular exercise. If you have not exercised for a while, 15-20 minutes two to three times per week at a comfortable pace will improve your aerobic fitness level.
Strength training for golfers should focus on balanced strength. The low back, abdomen and hip areas, as well as shoulders are especially important. You don’t need bulging muscles to hit a long drive but balanced strength in the front and back shoulder muscles provides protective stability to the rotator cuff, which is prone to golf injuries especially as you age. Similarly, strive for a good balance of strength in you lower back and abdominal muscles as well as the flexor and extensor muscles of the forearms. Strength training that concentrates on the core muscles of the body should be done 2-3 times per week using one set of 8-15 repetitions per exercise.
Stay on top of your game with regular chiropractic care. Doctors of chiropractic are trained and licensed to address health concerns that may affect your golf game. It is quite common for golfers, even PGA Tour players, to play better after receiving chiropractic treatment. Do yourself a favor and visit your Doctor of Chiropractic today!
TEE-OFF TIME!
It’s “Spring-time in the Rockies” and a great way to enjoy spring is to play a game of golf. But it’s been a few months since your last golf outing. So what better way to get back in shape than getting out there and playing? Think about it. Golf puts significant demands on your body so planning ahead may prevent injuries down the road (path?). My advice: get in shape to play your sport. Don’t play your sport to get in shape!
If improving your golf game is your goal, you need the right equipment, professional lessons, and a specifi c exercise program. Do as the professionals do. That is, use golf-specific conditioning programs to improve your game and prolong your golf career. Regardless of your age, gender, or skill level, implementing a golf-specific exercise program not only improves your golf game, but also improves your quality of life!
The golf swing is a motion that involves all parts of your body. Force is transferred from the ankles, to the legs, to the back, to the shoulders, and on out through the wrists. If the transfer of force is smooth, the less likely you will injure yourself. Learning correct mechanics early on will decrease your risk of injury. And it’s much harder to break bad habits later.
The most common golf injuries involve the back, shoulders, elbows, and wrists. Leg and ankle injuries are less common. However, if you have suffered leg or foot injuries in the past—knee ligaments or cartilage damage, for example—do not wear golf shoes with long cleats. Long cleats dig into the ground and keep your feet planted as you swing which may cause excessive rotational strain on your knees.
The three components of a golf-specific conditioning program include flexibility (stretching), cardiovascular conditioning, and strength training. Always start your game or practice by properly warming up; jog in place or walk briskly for a few minutes prior to stretching. This will increase your body temperature, allow muscles to lengthen, and reduce the potential for injury.
Flexibility for golfers is crucial! Remember that flexibility is a joint’s ability to move through a full range of motion. Flexible golfers perform better due to better posture (there’s that posture issue again!) and muscle coordination. If you have decreased range of motion in any joint, your swing may not be mechanically sound or efficient. Swinging a golf club a couple of times is not enough! You can increase your range of motion in your hands, arms, shoulders, trunk, lower back, and legs with 5-10 minutes of stretching each day. But take it easy and never exercise to the point of pain.
Cardiovascular conditioning is a key element in a golf-fitness program. Cardiovascular exercise helps maintain energy levels and mental focus for 18 holes and also reduces fatigue. Brisk walking, biking, and jogging/running are great examples of cardiovascular exercise. If you have not exercised for a while, 15-20 minutes two to three times per week at a comfortable pace will improve your aerobic fitness level.
Strength training for golfers should focus on balanced strength. The low back, abdomen and hip areas, as well as shoulders are especially important. You don’t need bulging muscles to hit a long drive but balanced strength in the front and back shoulder muscles provides protective stability to the rotator cuff, which is prone to golf injuries especially as you age. Similarly, strive for a good balance of strength in you lower back and abdominal muscles as well as the flexor and extensor muscles of the forearms. Strength training that concentrates on the core muscles of the body should be done 2-3 times per week using one set of 8-15 repetitions per exercise.
Stay on top of your game with regular chiropractic care. Doctors of chiropractic are trained and licensed to address health concerns that may affect your golf game. It is quite common for golfers, even PGA Tour players, to play better after receiving chiropractic treatment. Do yourself a favor and visit your Doctor of Chiropractic today!
Issue 189 - 6/13/05
WHO USES CHIROPRACTIC?
Chiropractic care is for everyone, not just injured blue collar workers, athletes with sprains/strains and pulled muscles, whiplash victims, the very young or the elderly.
Every year more and more people from all walks of life are turning to chiropractic to improve their performance and their lives. Among chiropractic’s celebrity patients are quarterbacks, movie stars, politicians, golfers, singers, royalty, and heavy weight champs. Check out this list of chiropractic care celebrities, past and present:
There are at least 30 million other people enjoying the benefi ts of regular chiropractic health care. If you are not one of them you need to ask yourself, why not?
You cannot believe that you are doing everything for you and your family’s health if chiropractic care is not included in your life or your family’s.
Please don’t take your health for granted. Unfortunately, many individuals don’t fully appreciate their health until it’s gone. When it does happen the fi rst symptom may be the last one (heart attack or stroke)!
Remember: symptoms are the last thing to appear in a disease process. Make an appointment today to be screened for nerve interference and make the effort to improve your health!
WHO USES CHIROPRACTIC?
Chiropractic care is for everyone, not just injured blue collar workers, athletes with sprains/strains and pulled muscles, whiplash victims, the very young or the elderly.
Every year more and more people from all walks of life are turning to chiropractic to improve their performance and their lives. Among chiropractic’s celebrity patients are quarterbacks, movie stars, politicians, golfers, singers, royalty, and heavy weight champs. Check out this list of chiropractic care celebrities, past and present:
- Baseball: Barry Bonds, Ryne Sandberg, Brett Butler, Wes Parker, Don Sutton, Jeff Reardon, Roberto Clemente, Rick Monday.
- Basketball: Robert Parish, Jack Sikma.
- Beach Volleyball: Craig Moothart, Sinjin Smith, Kent Steffes, Tim Hovland, Randy Stoklos.
- Bodybuilders: Arnold Schwarzenegger, Lori Ugolik, Franco Columbo, D.C.
- Boxers: Evander Holyfield, Jack Dempsey, Rocky Marciano, Tony Lopez, Michael Carbajol.
- Cyclists: Lance Armstrong.
- Dancers: Marcello Angelini, Daniella Buson.
- Entertainers: Arnold Schwarzenegger, Shirley MacLaine, Mel Gibson, Meredith Baxter, Liza Minnelli, Bob Hope, Doris Day, Glen Campbell, the band Alabama, Rosanne Cash, Dixie Carter, Madonna, Cher, Linda Hamilton, Dennis Weaver, Richard Gear, Kim Bassinger, Alec Baldwin, Whoopie Goldberg, Ted Danson, McCauley Caukin, Burt Reynolds.
- Football: Emmitt Smith, Dammone Johnson, Joe Montana, Alex Karras, Ricky Bell, Mark Mays.
- Golfers: Barbara Bunkowsky, Jan Stephenson, Amy Alcott, Donna White, Kim Bauer.
- Olympic Athletes: Joseph Arvay (wrestling), Mary Lou Retton (gymnastics), Bruce Jenner (decathlon), Alberto Juantorena (400 & 800 meter run), Dwight Stones (high jump), Suzy Chaffee (skiing).
- Royalty: Princess Diana of England.
- Soccer: Brian Hynes, Greg Blasingame.
- Tennis: Tracy Austin, Jimmy Connors, Billie Jean King, John McEnroe, Ivan Lendl.
There are at least 30 million other people enjoying the benefi ts of regular chiropractic health care. If you are not one of them you need to ask yourself, why not?
You cannot believe that you are doing everything for you and your family’s health if chiropractic care is not included in your life or your family’s.
Please don’t take your health for granted. Unfortunately, many individuals don’t fully appreciate their health until it’s gone. When it does happen the fi rst symptom may be the last one (heart attack or stroke)!
Remember: symptoms are the last thing to appear in a disease process. Make an appointment today to be screened for nerve interference and make the effort to improve your health!
Issue 190 - 6/20/05
CHIROPRACTIC EDUCATION
Chiropractic is a branch of the healing arts concerned with human health and the wellness process. Doctors of chiropractic (DC) see the human body as an integrated being. Chiropractic is a unique science that works to relieve all kinds of conditions and ailments without drugs or surgery. As more and more Americans are taking responsibility for their health, it’s no wonder that chiropractic is growing quickly. Today, chiropractic is the third largest doctoral level health profession after medicine and dentistry.
Chiropractic has been around as a separate and distinct profession since 1895; however, the concepts behind chiropractic have been around for centuries. Historians believe it was first practiced as far back as 2700 BC by the Chinese, as well as the Egyptians, Hindus, and ancient American Indians. Hippocrates, the great Greek physician, recognized the importance of spinal manipulation stating, “Get to know the spine for this is the requisite of many diseases.”
What many people don’t realize is the long, intensive education required to become a doctor of chiropractic. As primary care providers, doctors of chiropractic are extensively trained in the healing sciences and in many areas receive more intensive training than MDs, especially regarding the spine. DCs use many of the same procedures as an MD to evaluate a patient: full case history, physical exam, and a possible X-ray exam. Because chiropractic focuses on health rather than disease, a doctor of chiropractic will also carefully evaluate lifestyle issues, including nutrition, exercise, and stress. Doctors of chiropractic seek to bring the body back into balance using the body’s own built-in survival and healing mechanisms.
To accomplish this, DCs employ manual and/or instrument (e.g. an Activator) delivered adjustments to the spine thus allowing the nerve and skeletal systems to function properly. However, there are times when the body is not able to overcome the condition and drugs or surgery may be warranted. If this occurs, you will be referred to the appropriate medical professional.
So just how much education do chiropractors receive? In total, a doctor of chiropractic attends an average of seven years of school. Most state licensing boards require completion of a 4-year chiropractic college course following at least two years of undergraduate education, although there are several states that presently require a bachelor’s degree either before matriculation and/or before licensure. All state boards recognize academic training in chiropractic programs and institutions accredited by the Council on Chiropractic Education (CCE). For licensure, most state boards recognize either all or part of the four-part test administered by the National Board of Chiropractic Examiners. State examinations may supplement the National Board tests depending on state requirements.
Completion of at least six years of college level study for a Doctor of Chiropractic makes them experts on the spinal column and nervous system. If this level of education surprises you, you’ve probably never been to a Doctor of Chiropractic.
According to a Gallup survey, 90% of all people who go to a chiropractor say their care was effective. That’s because chiropractic offers healthcare that works safely without drugs or surgery. As I learned at Palmer College of Chiropractic: Chiropractic first, drugs second and surgery last.
CHIROPRACTIC EDUCATION
Chiropractic is a branch of the healing arts concerned with human health and the wellness process. Doctors of chiropractic (DC) see the human body as an integrated being. Chiropractic is a unique science that works to relieve all kinds of conditions and ailments without drugs or surgery. As more and more Americans are taking responsibility for their health, it’s no wonder that chiropractic is growing quickly. Today, chiropractic is the third largest doctoral level health profession after medicine and dentistry.
Chiropractic has been around as a separate and distinct profession since 1895; however, the concepts behind chiropractic have been around for centuries. Historians believe it was first practiced as far back as 2700 BC by the Chinese, as well as the Egyptians, Hindus, and ancient American Indians. Hippocrates, the great Greek physician, recognized the importance of spinal manipulation stating, “Get to know the spine for this is the requisite of many diseases.”
What many people don’t realize is the long, intensive education required to become a doctor of chiropractic. As primary care providers, doctors of chiropractic are extensively trained in the healing sciences and in many areas receive more intensive training than MDs, especially regarding the spine. DCs use many of the same procedures as an MD to evaluate a patient: full case history, physical exam, and a possible X-ray exam. Because chiropractic focuses on health rather than disease, a doctor of chiropractic will also carefully evaluate lifestyle issues, including nutrition, exercise, and stress. Doctors of chiropractic seek to bring the body back into balance using the body’s own built-in survival and healing mechanisms.
To accomplish this, DCs employ manual and/or instrument (e.g. an Activator) delivered adjustments to the spine thus allowing the nerve and skeletal systems to function properly. However, there are times when the body is not able to overcome the condition and drugs or surgery may be warranted. If this occurs, you will be referred to the appropriate medical professional.
So just how much education do chiropractors receive? In total, a doctor of chiropractic attends an average of seven years of school. Most state licensing boards require completion of a 4-year chiropractic college course following at least two years of undergraduate education, although there are several states that presently require a bachelor’s degree either before matriculation and/or before licensure. All state boards recognize academic training in chiropractic programs and institutions accredited by the Council on Chiropractic Education (CCE). For licensure, most state boards recognize either all or part of the four-part test administered by the National Board of Chiropractic Examiners. State examinations may supplement the National Board tests depending on state requirements.
Completion of at least six years of college level study for a Doctor of Chiropractic makes them experts on the spinal column and nervous system. If this level of education surprises you, you’ve probably never been to a Doctor of Chiropractic.
According to a Gallup survey, 90% of all people who go to a chiropractor say their care was effective. That’s because chiropractic offers healthcare that works safely without drugs or surgery. As I learned at Palmer College of Chiropractic: Chiropractic first, drugs second and surgery last.
Issue 191 - 6/27/05
PROTECT YOURSELF!
Part 1 of 2
Last week was the first day of summer—ah, the warmth of the summer sun after a long, cold winter is so refreshing. But BEWARE the dangers of that suntan no matter how good you think your tan looks. Your health is at risk especially living in Colorado’s high altitude which means higher sun exposure. We all need to use sunscreen for protection, not to stay out longer in the sun!
In their defense, ultraviolet (UV) rays produced by the sun kill certain germs, activate Vitamin D, and boost our mood. But that deep, dark tan many people seek damages the skin irreparably. In fact, the first line of protection against UV rays is the skin itself. Skin cells have their own “do-it-yourself” repair kit that can heal DNA damaged by overexposure to the sun. All through the night, injured skin cells do what they can to mend themselves. However, if too many cells need fixing, the repair mechanism is overwhelmed.
When that happens, not every cell can be mended—some die off and others survive in an altered state. When the body detects the presence of defective cells, the skin’s immune system springs into action. Its mission is to destroy surviving mutant cells so that they cannot multiply and some day cause skin cancer. Langerhans cells are the backbone of the skin’s immune system. These “sentinels” identify sun-damaged skin cells so the immune system can eliminate them. But Langerhans cells are themselves extremely sun sensitive. UV radiation reduces the number of these essential cells and weakens the ones that remain.
Do you break out with fever blisters after a spell in the sun? That’s proof positive that your skin’s immune system is not performing at peak level! Keep in mind that the body’s natural defenses vary for each individual. It may not be fair, but it’s true: We’re not all equal under the sun!
Do you know these Sun Facts?
Your doctor of chiropractic is concerned with your complete health not just back and neck pain. Regular exercise, proper nutrition, and regular chiropractic care will help you reach and maintain optimum wellness.
Next week: How to protect yourself and more fun Sun Facts!
PROTECT YOURSELF!
Part 1 of 2
Last week was the first day of summer—ah, the warmth of the summer sun after a long, cold winter is so refreshing. But BEWARE the dangers of that suntan no matter how good you think your tan looks. Your health is at risk especially living in Colorado’s high altitude which means higher sun exposure. We all need to use sunscreen for protection, not to stay out longer in the sun!
In their defense, ultraviolet (UV) rays produced by the sun kill certain germs, activate Vitamin D, and boost our mood. But that deep, dark tan many people seek damages the skin irreparably. In fact, the first line of protection against UV rays is the skin itself. Skin cells have their own “do-it-yourself” repair kit that can heal DNA damaged by overexposure to the sun. All through the night, injured skin cells do what they can to mend themselves. However, if too many cells need fixing, the repair mechanism is overwhelmed.
When that happens, not every cell can be mended—some die off and others survive in an altered state. When the body detects the presence of defective cells, the skin’s immune system springs into action. Its mission is to destroy surviving mutant cells so that they cannot multiply and some day cause skin cancer. Langerhans cells are the backbone of the skin’s immune system. These “sentinels” identify sun-damaged skin cells so the immune system can eliminate them. But Langerhans cells are themselves extremely sun sensitive. UV radiation reduces the number of these essential cells and weakens the ones that remain.
Do you break out with fever blisters after a spell in the sun? That’s proof positive that your skin’s immune system is not performing at peak level! Keep in mind that the body’s natural defenses vary for each individual. It may not be fair, but it’s true: We’re not all equal under the sun!
Do you know these Sun Facts?
- Protecting your skin during the first 18 years of life can reduce the risk of some types of skin cancer by up to 78%.
- Sunburn on a cloudy day? Yes! Up to 80% of the sun’s rays can penetrate light clouds, mist, and fog. Windshields and windows don’t block UV rays either.
- Experts warn that one severe sunburn during the first 15 years of life can double the risk of skin cancer.
- Cataracts—once thought an inevitable part of aging—are also associated with UV exposure.
- Snow reflects the sun like a mirror. Fresh snow reflects up to 95% of the sun’s rays.
- Even while in water you can get sunburned—an additional 5% of the sun’s rays reflect back on you.
- Dry surfaces reflect the sun’s rays too! That includes sand and white concrete!
Your doctor of chiropractic is concerned with your complete health not just back and neck pain. Regular exercise, proper nutrition, and regular chiropractic care will help you reach and maintain optimum wellness.
Next week: How to protect yourself and more fun Sun Facts!
Issue 192 - 7/4/05
PROTECT YOURSELF!
Part 2 of 2
Last week’s article focused on ultraviolet (UV) rays and how the skin’s own immune system attempts to protect us from sun damage. In part 2 of “Protect Yourself” you will learn more about UV rays, steps to take to protect yourself and loved ones, and more fun facts about the sun. We now know that time spent in the sun accumulating UV rays into the skin leads to problems later in life. It’s those accumulating effects that damage the skin’s DNA and cell function. Cancer is not the only thing we should worry about. Excessive sun exposure also causes pre-malignant actinic keratoses, pre-mature wrinkles, dark and unsightly blotches, leathery skin, and immune system suppression.
Thanks to our love of sun tanning and our outdoor-oriented lifestyles, skin cancer has become a growing and significant health concern. The incidence of melanoma is growing faster than any other cancer. Our children face a one in seven risk of getting skin cancer during their lifetime! Unlike many types of cancer, however, almost all skin cancers are preventable. And while most skin cancers are non life threatening, they can cause extensive disfigurement if left untreated. There are three types of ultraviolet rays. We’ve all heard of UVA and UVB rays but there is also a third: UVC. UVA rays maintain a relatively constant intensity throughout the year. They penetrate more deeply into the skin’s layers than UVBs and cause premature aging and wrinkling, sunburn, and even cancer. UVBs are stronger than UVAs, are more intense in the summer months, at higher altitudes, and closer to the equator. UVBs are the most common cause of sunburn, can contribute to premature aging of the skin, and can cause cataracts (permanent clouding of the eye reducing vision). UVB exposure over the course of our lifetime can also cause skin cancer and alter the immune system. The third type—UVC—are the strongest and most dangerous type.
Normally they are filtered by the ozone layer and do not reach the Earth. However, with the continued depletion of the ozone, healthcare professionals recommend a comprehensive program of sun protection which includes avoiding unnecessary sun exposure and a combination of sunscreens and sun protective clothing. The amount of UV that will filter down to Earth reaching the skin depends on the time of day, season, altitude, where you live, and length of time spent in the sun. Sun protection is basically a matter of putting barriers between sunlight and your skin.
It’s only common sense to:
Here are a few more “Sun Facts”:
Following some common sense rules while in the Sun can help avoid problems later in life.
Enjoy a safe summer in sunny Colorado!
PROTECT YOURSELF!
Part 2 of 2
Last week’s article focused on ultraviolet (UV) rays and how the skin’s own immune system attempts to protect us from sun damage. In part 2 of “Protect Yourself” you will learn more about UV rays, steps to take to protect yourself and loved ones, and more fun facts about the sun. We now know that time spent in the sun accumulating UV rays into the skin leads to problems later in life. It’s those accumulating effects that damage the skin’s DNA and cell function. Cancer is not the only thing we should worry about. Excessive sun exposure also causes pre-malignant actinic keratoses, pre-mature wrinkles, dark and unsightly blotches, leathery skin, and immune system suppression.
Thanks to our love of sun tanning and our outdoor-oriented lifestyles, skin cancer has become a growing and significant health concern. The incidence of melanoma is growing faster than any other cancer. Our children face a one in seven risk of getting skin cancer during their lifetime! Unlike many types of cancer, however, almost all skin cancers are preventable. And while most skin cancers are non life threatening, they can cause extensive disfigurement if left untreated. There are three types of ultraviolet rays. We’ve all heard of UVA and UVB rays but there is also a third: UVC. UVA rays maintain a relatively constant intensity throughout the year. They penetrate more deeply into the skin’s layers than UVBs and cause premature aging and wrinkling, sunburn, and even cancer. UVBs are stronger than UVAs, are more intense in the summer months, at higher altitudes, and closer to the equator. UVBs are the most common cause of sunburn, can contribute to premature aging of the skin, and can cause cataracts (permanent clouding of the eye reducing vision). UVB exposure over the course of our lifetime can also cause skin cancer and alter the immune system. The third type—UVC—are the strongest and most dangerous type.
Normally they are filtered by the ozone layer and do not reach the Earth. However, with the continued depletion of the ozone, healthcare professionals recommend a comprehensive program of sun protection which includes avoiding unnecessary sun exposure and a combination of sunscreens and sun protective clothing. The amount of UV that will filter down to Earth reaching the skin depends on the time of day, season, altitude, where you live, and length of time spent in the sun. Sun protection is basically a matter of putting barriers between sunlight and your skin.
It’s only common sense to:
- Avoid sunning during the hottest part of the day (from 11 a.m. to 3 p.m.).
- Know your skin type and protect yourself accordingly.
- Use a sunscreen that’s appropriate to your skin type and the level of sun you’re exposed to (especially in Colorado’s high altitude).
- Use a broad spectrum formula sunscreen that filters both UVA and UVB rays and is SPF 15 or higher (SPF 30 does NOT double the protection).
- Remember to apply and re-apply sunscreen especially if playing sports, swimming, exercising, or working up a sweat.
- Wear protective sunglasses!
- Take extra-special care with children—they need caps, light-colored t-shirts, and sunglasses. Reapply sunscreen frequently!
- Babies should never be exposed to the sun due to their ultra-sensitive skin!
- And don’t forget those reflective surfaces—snow, ice, sand, water, and cement all increase the effects of UV rays.
- Wear protective clothing! (Check this site: www.sunprotection.com)
- If you are taking medicine that contains photo-sensitizing compounds, stay out of the sun altogether (ask your doctor to be sure)!
Here are a few more “Sun Facts”:
- Even though the sun is made of gas, it weighs two billion billion billion tons.
- The sun is 109.5 times the size of Earth—diameter 864,000 miles!
- The temperature at the sun’s core is speculated to be 25 million degrees Fahrenheit.
Following some common sense rules while in the Sun can help avoid problems later in life.
Enjoy a safe summer in sunny Colorado!
Issue 193 - 7/11/05
OLD WIVES' TALES: FACT OR FICTION?
“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.” This quote is attributed to Thomas Edison and is so appropriate to chiropractic care—the largest natural health care profession in the world. My parents raised my brothers and me under chiropractic care but we also heard all the health folklore from well-meaning grandparents.
This week I thought it would be interesting to take a closer look at some the old wives’ tales that still abound. Are they true wisdom or a bunch of baloney?
Old wives’ tale: Fish is brain food. Turns out that we now know fish is an excellent source of omega-3 fatty acids which is important in the development of the brain. Research also shows that people who eat fi sh have less plaque in their arteries so they have better blood fl ow to the brain and therefore may experience better mental function. Fish also contains important B vitamins that help with cognitive ability and memory. Final verdict: True.
Old wives’ tale: An apple a day keeps the doctor away. Eating an apple a day is a great way to get essential nutrients into your diet but no more so than eating other fruits or vegetables. All fresh produce contains antioxidants which can lower your risk of heart disease, stroke, cancer, and other diseases. Of course, apples are good but bananas, oranges, blueberries, and strawberries would be just as effective at keeping the doctor away. Final verdict: True.
Old wives’ tale: Sitting too close to the TV is bad for your eyes. My brothers and I heard this all the time, however, it’s not really harmful. It may fatigue your eyes temporarily, but it’s not bad for them according to the American Academy of Ophthalmology. Same thing for reading without adequate light. Final verdict: False.
Old wives’ tale: You’ll go deaf listening to loud music. Turning up the volume can damage your inner ear. A study from the Institute of Laryngology and Otology at University College in London found that 62% of nightclub regulars and 72% of regular rock concert attendees have experienced hearing problems, including premature hearing loss and tinnitus (ringing in the ears). Final verdict: True.
Old wives’ tale: Eating carrots is good for your eyes. Well, Mom had the right idea but the wrong vegetable. The nutrient lutein—found only in small amounts in carrots—has been shown to reduce the severity of the age-related eye disease macular degeneration. Broccoli, spinach, and other green leafy vegetables are much better sources. Final verdict: False.
Old wives’ tale: Don’t crack your knuckles; it causes arthritis. The “cracking” is actually caused by the bursting of a bubble of nitrogen that forms inside the joint when the joint moves. Popping your knuckles may be irritating to others, but it doesn’t cause arthritis, enlarged joints, or musculoskeletal problems according to the Arthritis Foundation. Final verdict: False.
Old wives tale: You’ll catch a cold if you go outside with wet hair. Colds are only caused by viruses. Going outside with wet hair or forgetting your jacket on a chilly day isn’t going to make you sick. Final verdict: False.
So there you have it. The final tally: 3 true and 4 false.
At some point in your life you realize that Mom usually knows best, however, some of the things she taught you over the years weren’t exactly on target. My parents taught me that prevention was best and that’s what chiropractic is all about. The chiropractic formula for good health: regular adjustments, adequate exercise, sufficient rest, proper nutrition, good posture, and a positive attitude (don’t forget that apple every day!)
OLD WIVES' TALES: FACT OR FICTION?
“The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.” This quote is attributed to Thomas Edison and is so appropriate to chiropractic care—the largest natural health care profession in the world. My parents raised my brothers and me under chiropractic care but we also heard all the health folklore from well-meaning grandparents.
This week I thought it would be interesting to take a closer look at some the old wives’ tales that still abound. Are they true wisdom or a bunch of baloney?
Old wives’ tale: Fish is brain food. Turns out that we now know fish is an excellent source of omega-3 fatty acids which is important in the development of the brain. Research also shows that people who eat fi sh have less plaque in their arteries so they have better blood fl ow to the brain and therefore may experience better mental function. Fish also contains important B vitamins that help with cognitive ability and memory. Final verdict: True.
Old wives’ tale: An apple a day keeps the doctor away. Eating an apple a day is a great way to get essential nutrients into your diet but no more so than eating other fruits or vegetables. All fresh produce contains antioxidants which can lower your risk of heart disease, stroke, cancer, and other diseases. Of course, apples are good but bananas, oranges, blueberries, and strawberries would be just as effective at keeping the doctor away. Final verdict: True.
Old wives’ tale: Sitting too close to the TV is bad for your eyes. My brothers and I heard this all the time, however, it’s not really harmful. It may fatigue your eyes temporarily, but it’s not bad for them according to the American Academy of Ophthalmology. Same thing for reading without adequate light. Final verdict: False.
Old wives’ tale: You’ll go deaf listening to loud music. Turning up the volume can damage your inner ear. A study from the Institute of Laryngology and Otology at University College in London found that 62% of nightclub regulars and 72% of regular rock concert attendees have experienced hearing problems, including premature hearing loss and tinnitus (ringing in the ears). Final verdict: True.
Old wives’ tale: Eating carrots is good for your eyes. Well, Mom had the right idea but the wrong vegetable. The nutrient lutein—found only in small amounts in carrots—has been shown to reduce the severity of the age-related eye disease macular degeneration. Broccoli, spinach, and other green leafy vegetables are much better sources. Final verdict: False.
Old wives’ tale: Don’t crack your knuckles; it causes arthritis. The “cracking” is actually caused by the bursting of a bubble of nitrogen that forms inside the joint when the joint moves. Popping your knuckles may be irritating to others, but it doesn’t cause arthritis, enlarged joints, or musculoskeletal problems according to the Arthritis Foundation. Final verdict: False.
Old wives tale: You’ll catch a cold if you go outside with wet hair. Colds are only caused by viruses. Going outside with wet hair or forgetting your jacket on a chilly day isn’t going to make you sick. Final verdict: False.
So there you have it. The final tally: 3 true and 4 false.
At some point in your life you realize that Mom usually knows best, however, some of the things she taught you over the years weren’t exactly on target. My parents taught me that prevention was best and that’s what chiropractic is all about. The chiropractic formula for good health: regular adjustments, adequate exercise, sufficient rest, proper nutrition, good posture, and a positive attitude (don’t forget that apple every day!)
Issue 194 - 7/18/05
FITNESS MYTHS
Last week’s article, “Old Wives’ Tales: Fact or Fiction,” was a fun topic and while doing the research I ran across common myths surrounding fitness. Since spring and summer usually spawns a desire to get out and exercise, this week we will look at some common fitness misconceptions. This latest information comes from the Mayo Clinic as well as WebMD and may just bust some of those old ideas about fitness.
By following outdated or unproven fitness advice, you may hinder the benefits of your fitness routine. And you may do more harm than good! No pain, no gain. Ouch! Exercising to the point of pain can harm you, not help. A little muscle soreness when you do something new isn’t unusual, but soreness doesn’t equal pain. Be reasonable. If it hurts, STOP. Women who lift weights will bulk up. Women don’t have enough testosterone to develop large, bulky muscles says the American Council on Exercise (ACE). Strength training will not cause women to build bulky muscles, although steroids might. Using hand and ankle weights while you jog gives the benefits of strength training and aerobic conditioning at the same time. If you want aerobic exercise, then jog. If you want strength, do resistance exercises. Do not combine them. The momentum that weights generate when you perform aerobic activities can stress tissues and lead to joint and muscle problems. If you exercise, you can eat whatever you want. You’re joking right? If you eat more calories in a day than you burn off, you’ll gain weight. Period.
A good fitness regimen includes a sensible balance between getting enough exercise and eating right. For weight loss, eat more fruits and veggies, cut way down on sugary foods, and EAT LESS. Abdominal exercises will flatten your stomach. Sorry. Abdominal exercises, such as sit-ups (crunches), are important for strengthening those muscles and improving posture. Reality—muscle is muscle and fat is fat. If you have excess fat in your abdomen you won’t be able to see the muscles no matter how many crunches you do! To lose that fat, you need to eat fewer calories than you burn. Spot reducing is possible. Guess again. It’s simply not possible to “burn off” fat in a specific body part by exercising that area, according to the ACE. Numerous studies have tried to refute that claim. However, only regular exercise—aerobic and strength—and a sensible diet can burn off body fat. Exercise keeps you up all night. As long as you don’t exercise within three to four hours of bedtime, the opposite is true. Exercise contributes to a more restful sleep and also makes you more alert in your daily life. Going to a gym is the only way to get fit. Not true. Any movement is good. You can fit a considerable amount of physical activity into your daily life by doing things you enjoy. Dance, ride a bike, or take a brisk walk on a nature trail. Plan a home workout using a fitness tape. Lift some hand weights while you watch your favorite TV show. It all counts. If you’re short of time, break it down. Walk for 10 minutes three times a day, and you’ll get the health benefits of a 30 minute walk each day. Muscle weighs more than fat.
Here’s a good one. According to WebMD, a pound of muscle weighs the same as a pound of fat. The difference is that muscle is much denser than body fat. Therefore, a pound of muscle will take up a lot less room in your body than a pound of fat. Another benefit? Muscle is significantly more vascular (better blood supply) than body fat and will cause you to burn more calories at rest than body fat! So how many myths did you “bust?” Just as it is necessary to know what steps to take to meet your individual fitness goals, it is just as important to know what not to do. There is no quick fix. And forget those “get-skinnyquick” product ads.
Chiropractic advocates a basic formula for good health: regular adjustments, proper nutrition, adequate exercise, good posture, sufficient rest, and a positive attitude.
FITNESS MYTHS
Last week’s article, “Old Wives’ Tales: Fact or Fiction,” was a fun topic and while doing the research I ran across common myths surrounding fitness. Since spring and summer usually spawns a desire to get out and exercise, this week we will look at some common fitness misconceptions. This latest information comes from the Mayo Clinic as well as WebMD and may just bust some of those old ideas about fitness.
By following outdated or unproven fitness advice, you may hinder the benefits of your fitness routine. And you may do more harm than good! No pain, no gain. Ouch! Exercising to the point of pain can harm you, not help. A little muscle soreness when you do something new isn’t unusual, but soreness doesn’t equal pain. Be reasonable. If it hurts, STOP. Women who lift weights will bulk up. Women don’t have enough testosterone to develop large, bulky muscles says the American Council on Exercise (ACE). Strength training will not cause women to build bulky muscles, although steroids might. Using hand and ankle weights while you jog gives the benefits of strength training and aerobic conditioning at the same time. If you want aerobic exercise, then jog. If you want strength, do resistance exercises. Do not combine them. The momentum that weights generate when you perform aerobic activities can stress tissues and lead to joint and muscle problems. If you exercise, you can eat whatever you want. You’re joking right? If you eat more calories in a day than you burn off, you’ll gain weight. Period.
A good fitness regimen includes a sensible balance between getting enough exercise and eating right. For weight loss, eat more fruits and veggies, cut way down on sugary foods, and EAT LESS. Abdominal exercises will flatten your stomach. Sorry. Abdominal exercises, such as sit-ups (crunches), are important for strengthening those muscles and improving posture. Reality—muscle is muscle and fat is fat. If you have excess fat in your abdomen you won’t be able to see the muscles no matter how many crunches you do! To lose that fat, you need to eat fewer calories than you burn. Spot reducing is possible. Guess again. It’s simply not possible to “burn off” fat in a specific body part by exercising that area, according to the ACE. Numerous studies have tried to refute that claim. However, only regular exercise—aerobic and strength—and a sensible diet can burn off body fat. Exercise keeps you up all night. As long as you don’t exercise within three to four hours of bedtime, the opposite is true. Exercise contributes to a more restful sleep and also makes you more alert in your daily life. Going to a gym is the only way to get fit. Not true. Any movement is good. You can fit a considerable amount of physical activity into your daily life by doing things you enjoy. Dance, ride a bike, or take a brisk walk on a nature trail. Plan a home workout using a fitness tape. Lift some hand weights while you watch your favorite TV show. It all counts. If you’re short of time, break it down. Walk for 10 minutes three times a day, and you’ll get the health benefits of a 30 minute walk each day. Muscle weighs more than fat.
Here’s a good one. According to WebMD, a pound of muscle weighs the same as a pound of fat. The difference is that muscle is much denser than body fat. Therefore, a pound of muscle will take up a lot less room in your body than a pound of fat. Another benefit? Muscle is significantly more vascular (better blood supply) than body fat and will cause you to burn more calories at rest than body fat! So how many myths did you “bust?” Just as it is necessary to know what steps to take to meet your individual fitness goals, it is just as important to know what not to do. There is no quick fix. And forget those “get-skinnyquick” product ads.
Chiropractic advocates a basic formula for good health: regular adjustments, proper nutrition, adequate exercise, good posture, sufficient rest, and a positive attitude.
Issue 195 - 7/25/05
CHIROPRACTIC RESEARCH
Does it surprise you that the chiropractic profession conducts research? For many of those unfamiliar with chiropractic care it does. The truth is the chiropractic profession has always relied on clinical research and experimentation. In fact, chiropractic research is occurring around the world. Chiropractic colleges are active in research as are several excellent research organizations which adhere to the strictest scientifi c standards. If one does a Google search for “chiropractic research,” over 900,000 entries are found! This week we will look at some of the most noteworthy research studies conducted since 1980.
• The Manga Report, from the University of Ottawa, reviewed all the international evidence on the management and cost of low back pain care. Pran Manga, Ph.D. concluded that signifi cant cost savings would occur if the management of low back pain were transferred to chiropractors from physicians. He determined that chiropractic care is safer than medical management of low back pain. Dr. Manga states that “Many medical therapies are of questionable validity or are clearly inadequate. Chiropractic care is greatly superior to medical treatment in terms of scientifi c validity, safety, cost effectiveness and patient satisfaction.” He also concluded that “chiropractic should be fully insured (and) fully integrated into the Ontario health care system.”
• J.S. Wright, D.C., conducted a study and reported to the Journal of Chiropractic that 74.6 percent of patients with recurring headaches, including migraines, were either cured or experienced reduced headache symptoms after receiving chiropractic adjustments. Daniel C. Cherkin, Ph.D. and Frederick A. MacCormack, Ph.D. administered a survey in 1989 that concluded that patients who were receiving care from health maintenance organizations (HMOs) in Washington State were three times as likely to report satisfaction with chiropractic care as they were from other physicians. The patients also reported they believed that their chiropractor was concerned about their welfare.
• In 1985, the University of Saskatchewan Study monitored 283 patients “who had not responded to previous conservative or operative treatment” and who were initially classifi ed as totally disabled. The study revealed that after daily spinal adjustments were administered, “81 percent …became symptom-free or achieved a state of mild intermittent pain with no work restrictions.”
• The British Medical Journal reported in the June 2, 1990 issue that T.W. Meade, M.D. studied patients over a two-year period. Dr. Meade found that “for patients with low-back pain in whom spinal adjustments are not contraindicated, chiropractic almost certainly confers worthwhile long-term benefi t in comparison with hospital outpatient management.”
• In 1991, Joanne Nyiendo, Ph.D. conducted a worker’s compensation study in Oregon. She concluded that the median time loss in days for comparable injuries on any case was 9.0 days for patients who received chiropractic care as compared to 11.5 days for those who received medical treatment.
• A 1992 review of data gathered from over two million users of chiropractic care in the United States appeared in the Journal of American Health Policy. It stated that “chiropractic users tend to have substantially lower total health care costs.” The data also indicated that chiropractic care reduces the need for both physician and hospital care.
The clear message from these studies and others is that chiropractic care remains a cost effective, natural, and efficient method of healing that is many times equal or superior to medical care. Chiropractic is often less expensive and can significantly reduce time away from work not to mention eliminating the dangers of drugs and surgery.
CHIROPRACTIC RESEARCH
Does it surprise you that the chiropractic profession conducts research? For many of those unfamiliar with chiropractic care it does. The truth is the chiropractic profession has always relied on clinical research and experimentation. In fact, chiropractic research is occurring around the world. Chiropractic colleges are active in research as are several excellent research organizations which adhere to the strictest scientifi c standards. If one does a Google search for “chiropractic research,” over 900,000 entries are found! This week we will look at some of the most noteworthy research studies conducted since 1980.
• The Manga Report, from the University of Ottawa, reviewed all the international evidence on the management and cost of low back pain care. Pran Manga, Ph.D. concluded that signifi cant cost savings would occur if the management of low back pain were transferred to chiropractors from physicians. He determined that chiropractic care is safer than medical management of low back pain. Dr. Manga states that “Many medical therapies are of questionable validity or are clearly inadequate. Chiropractic care is greatly superior to medical treatment in terms of scientifi c validity, safety, cost effectiveness and patient satisfaction.” He also concluded that “chiropractic should be fully insured (and) fully integrated into the Ontario health care system.”
• J.S. Wright, D.C., conducted a study and reported to the Journal of Chiropractic that 74.6 percent of patients with recurring headaches, including migraines, were either cured or experienced reduced headache symptoms after receiving chiropractic adjustments. Daniel C. Cherkin, Ph.D. and Frederick A. MacCormack, Ph.D. administered a survey in 1989 that concluded that patients who were receiving care from health maintenance organizations (HMOs) in Washington State were three times as likely to report satisfaction with chiropractic care as they were from other physicians. The patients also reported they believed that their chiropractor was concerned about their welfare.
• In 1985, the University of Saskatchewan Study monitored 283 patients “who had not responded to previous conservative or operative treatment” and who were initially classifi ed as totally disabled. The study revealed that after daily spinal adjustments were administered, “81 percent …became symptom-free or achieved a state of mild intermittent pain with no work restrictions.”
• The British Medical Journal reported in the June 2, 1990 issue that T.W. Meade, M.D. studied patients over a two-year period. Dr. Meade found that “for patients with low-back pain in whom spinal adjustments are not contraindicated, chiropractic almost certainly confers worthwhile long-term benefi t in comparison with hospital outpatient management.”
• In 1991, Joanne Nyiendo, Ph.D. conducted a worker’s compensation study in Oregon. She concluded that the median time loss in days for comparable injuries on any case was 9.0 days for patients who received chiropractic care as compared to 11.5 days for those who received medical treatment.
• A 1992 review of data gathered from over two million users of chiropractic care in the United States appeared in the Journal of American Health Policy. It stated that “chiropractic users tend to have substantially lower total health care costs.” The data also indicated that chiropractic care reduces the need for both physician and hospital care.
The clear message from these studies and others is that chiropractic care remains a cost effective, natural, and efficient method of healing that is many times equal or superior to medical care. Chiropractic is often less expensive and can significantly reduce time away from work not to mention eliminating the dangers of drugs and surgery.
Issue 196 - 8/1/05
I AM A CHIROPRACTOR
This week’s article comes from the book, Chiropractic First by Terry A. Rondberg, D.C. A 1975 graduate of Logan College of Chiropractic, Dr. Rondberg helped thousands of patients in his offices in St. Louis, Missouri and Phoenix, Arizona. Reaching thousands wasn’t enough for Dr. Rondberg.
Sadly, he knew that there were millions more people who probably would never have the opportunity to experience the power of chiropractic firsthand. They were either cut off from chiropractic care because of unfair insurance practices or they were led to believe that medical treatment was the only avenue to health.
These are the people Dr. Rondberg wanted to reach through an intensive campaign of public education and political action. He became a prolific writer and founded The Chiropractic Journal in 1986, a monthly newspaper distributed to every chiropractor and chiropractic student in the world.
He has also authored several more books including Under the Influence of Modern Medicine and Chiropractic that he co-authored with Timothy J. Feuling.
Dr. Rondberg included these words, I Am a Chiropractor, by B.J. Palmer, D.C. in his book, Chiropractic First. Whenever I read these words I am inspired and hope you enjoy them as well.
“I am a Chiropractor working with the sciences of the universe by turning on the life in man thru the art of the adjustment. I do not prescribe, treat, or diagnose conditions. I use only my hands. I work with that ‘mysterious something’ which created my body from two cells.
At a time prescribed aeons ago I was set in this body to experience. That cosmic power which created me, which also moves the seas, rotates the earth, directs the heavens, gives life, takes it away, is everything.
And that power which set the universe in motion and created me did not abandon me when I became free of the security of my earthly mother’s womb. It is still with me and protects me as it moves all forms toward their final predestined goal.
It is not mine to educatedly ask ‘why’ or ‘where’, but to Innately live; and live to help my fellow creatures. And with this Chiropractic adjustment I use all the powers and energies moving this universe, to allow my fellow creatures the chance to live, free of dis-ease.
I wish nothing in return, only the chance to GIVE. I give with the only thing I have, LOVE. And I love all by removing that which interferes with 100% of LIFE.
I do not look to others for direction, I look within. I am a perfect expression of God living 24 hours each day for others—I am a PRINCIPLED CHIRPRACTOR.”
Chiropractic First by Dr. Rondberg is an excellent book for everyone. This is what my friend and colleague, the late Dr. Fred Barge, D.C., Ph.C. had to say about the book, “Written in layman’s language, Chiropractic First will be a useful tool in bringing a thorough understanding of chiropractic’s approach to health and disease.”
Call today for a free consultation and learn more about the chiropractic approach to natural healthcare.
I AM A CHIROPRACTOR
This week’s article comes from the book, Chiropractic First by Terry A. Rondberg, D.C. A 1975 graduate of Logan College of Chiropractic, Dr. Rondberg helped thousands of patients in his offices in St. Louis, Missouri and Phoenix, Arizona. Reaching thousands wasn’t enough for Dr. Rondberg.
Sadly, he knew that there were millions more people who probably would never have the opportunity to experience the power of chiropractic firsthand. They were either cut off from chiropractic care because of unfair insurance practices or they were led to believe that medical treatment was the only avenue to health.
These are the people Dr. Rondberg wanted to reach through an intensive campaign of public education and political action. He became a prolific writer and founded The Chiropractic Journal in 1986, a monthly newspaper distributed to every chiropractor and chiropractic student in the world.
He has also authored several more books including Under the Influence of Modern Medicine and Chiropractic that he co-authored with Timothy J. Feuling.
Dr. Rondberg included these words, I Am a Chiropractor, by B.J. Palmer, D.C. in his book, Chiropractic First. Whenever I read these words I am inspired and hope you enjoy them as well.
“I am a Chiropractor working with the sciences of the universe by turning on the life in man thru the art of the adjustment. I do not prescribe, treat, or diagnose conditions. I use only my hands. I work with that ‘mysterious something’ which created my body from two cells.
At a time prescribed aeons ago I was set in this body to experience. That cosmic power which created me, which also moves the seas, rotates the earth, directs the heavens, gives life, takes it away, is everything.
And that power which set the universe in motion and created me did not abandon me when I became free of the security of my earthly mother’s womb. It is still with me and protects me as it moves all forms toward their final predestined goal.
It is not mine to educatedly ask ‘why’ or ‘where’, but to Innately live; and live to help my fellow creatures. And with this Chiropractic adjustment I use all the powers and energies moving this universe, to allow my fellow creatures the chance to live, free of dis-ease.
I wish nothing in return, only the chance to GIVE. I give with the only thing I have, LOVE. And I love all by removing that which interferes with 100% of LIFE.
I do not look to others for direction, I look within. I am a perfect expression of God living 24 hours each day for others—I am a PRINCIPLED CHIRPRACTOR.”
Chiropractic First by Dr. Rondberg is an excellent book for everyone. This is what my friend and colleague, the late Dr. Fred Barge, D.C., Ph.C. had to say about the book, “Written in layman’s language, Chiropractic First will be a useful tool in bringing a thorough understanding of chiropractic’s approach to health and disease.”
Call today for a free consultation and learn more about the chiropractic approach to natural healthcare.
Issue 197 - 8/8/05
UNFORGETTABLE QUOTES
D.D. Palmer, discoverer-founder of the chiropractic profession, and his son, B.J., known as the spokesmandeveloper of the profession, were both prolifi c writers. The hallways and lecture rooms at Palmer College of Chiropractic in Davenport, IA are adorned with the famous words of the renowned father and son. This week I chose a few of the famous quotes of D.D. and B.J. taken from the book, Chiropractic First by Terry A. Rondberg, D.C.:
This is one of my favorite quotes from Dr. Rondberg’s book, Chiropractic First:
“The most dangerous part of receiving chiropractic care, is driving your motor vehicle in traffic to the chiropractic office.”
UNFORGETTABLE QUOTES
D.D. Palmer, discoverer-founder of the chiropractic profession, and his son, B.J., known as the spokesmandeveloper of the profession, were both prolifi c writers. The hallways and lecture rooms at Palmer College of Chiropractic in Davenport, IA are adorned with the famous words of the renowned father and son. This week I chose a few of the famous quotes of D.D. and B.J. taken from the book, Chiropractic First by Terry A. Rondberg, D.C.:
- “I am not the first person to replace subluxated vertebrae, but I do claim to be the fi rst person to replace displaced vertebrae by using the spinous and transverse processes as levers…and to develop the philosophy and science of chiropractic adjustments.” D. D. Palmer
- “While other professions are concerned with changing the environment to suit the weakened body, chiropractic is concerned with strengthening the body to suit the environment.” B.J. Palmer, D.C.
- “He knows when it flows above down, from inside out, naturally from the brain to the body, we are healthy and well.” B.J. Palmer, D.C.
- “There is no effect without a cause. Chiropractors adjust causes. Others treat effects.” B.J. Palmer, D.C.
- “To adjust the subluxation, then, is to advance mankind, step up his efficiency, increase his ability, make him more natural and more at peace with himself, for all things are possible to him whose body equals his Innate.” B.J. Palmer, D.C.
- “I desired to know why one person was ailing and his associate, eating at the same table, working in the same shop…was not. Why? What difference was there in the two persons that caused one to have [disease] while his partner…escaped? Why?” D.D. Palmer
- “Innate knows more in one second than you can ever know.” B.J. Palmer, D.C.
- “In the future, chiropractors will be valued for its preventive qualities as much as for relieving and adjusting the cause of ailments.” B.J. Palmer, D.C.
- “THINK! SPEAK! ACT POSITIVE! I AM! I WILL! I CAN! I MUST!” B.J. Palmer, D.C.
- “We never know how far-reaching something we may think, say, or do today will affect the lives of millions tomorrow.” B.J. Palmer, D.C.
- “All the drugs in the world cannot adjust a subluxated vertebrae.” B.J. Palmer, D.C.
- “We chiropractors work with the subtle substance of the soul. We release the prisoned impulses, a tiny rivulet of force, that emanates from the mind and flows over the nerves to the cells and stirs them to life. We deal with the magic power that transforms common food into living, loving, thinking clay; that robes the earth with beauty, and hues and scents the flowers with the glory of the air.” B.J. Palmer, D.C.
This is one of my favorite quotes from Dr. Rondberg’s book, Chiropractic First:
“The most dangerous part of receiving chiropractic care, is driving your motor vehicle in traffic to the chiropractic office.”
Issue 198 - 8/15/05
BACKPACK SAFETY TIPS
School will be starting soon and for many students “hitting the books” leads to academic achievement. However, according to information from Backpack Safety America, students who carry those books in overloaded backpacks may be unknowingly participating in the beginning of a health epidemic. The recent Wal-Mart commercial on TV is a prime example of an overloaded backpack! In recent decades there has been an alarming increase in reports of childhood back pain. Scientific research now reveals an alarming danger associated, at least in part, with improper use of backpacks on young spines. Back pain accounts for more than 19 million doctor visits per year, according to the U.S. Department of Health and Human Services. One has to wonder what that figure will be when the current members of the “backpack generation” are in their thirties and forties.
To understand how overloaded backpacks can affect your child’s body, it helps to understand how the back works. The spine is made of 33 bones called vertebrae and between the vertebrae are discs that act as natural shock absorbers. When heavy backpacks filled with books is incorrectly placed and/or carried on your child’s shoulders, the weight’s force can pull your child backward. To compensate, your child then bends forward at the hips or arch his or her back which can cause the spine to compress unnaturally. Kids who carry their backpacks over one shoulder because they think it looks better may end up leaning to one side to offset the extra weight. They might even develop lower and upper back pain and strain their shoulders and neck. Carrying heavy backpacks is likely to lead to poor posture as well. Girls and younger children may be especially at risk because they are smaller and may carry loads that are heavier ion proportion to their body weight. Also, backpacks with tight narrow straps that dig into the shoulders can interfere with circulation and nerves. Narrow straps can contribute to numbness, tingling, and weakness in the child’s arms and hands. There are steps you, as parents, can take to help your child avoid the problems associated with improperly used and over loaded backpacks.
Please share these guidelines from the Colorado Chiropractic Association:
The information in this article is provided solely for educational purposes and not as medical advice. Please consult a medical or health professional if you have questions about your health. No liability is accepted should you decide to self-treat or self-prescribe.
BACKPACK SAFETY TIPS
School will be starting soon and for many students “hitting the books” leads to academic achievement. However, according to information from Backpack Safety America, students who carry those books in overloaded backpacks may be unknowingly participating in the beginning of a health epidemic. The recent Wal-Mart commercial on TV is a prime example of an overloaded backpack! In recent decades there has been an alarming increase in reports of childhood back pain. Scientific research now reveals an alarming danger associated, at least in part, with improper use of backpacks on young spines. Back pain accounts for more than 19 million doctor visits per year, according to the U.S. Department of Health and Human Services. One has to wonder what that figure will be when the current members of the “backpack generation” are in their thirties and forties.
To understand how overloaded backpacks can affect your child’s body, it helps to understand how the back works. The spine is made of 33 bones called vertebrae and between the vertebrae are discs that act as natural shock absorbers. When heavy backpacks filled with books is incorrectly placed and/or carried on your child’s shoulders, the weight’s force can pull your child backward. To compensate, your child then bends forward at the hips or arch his or her back which can cause the spine to compress unnaturally. Kids who carry their backpacks over one shoulder because they think it looks better may end up leaning to one side to offset the extra weight. They might even develop lower and upper back pain and strain their shoulders and neck. Carrying heavy backpacks is likely to lead to poor posture as well. Girls and younger children may be especially at risk because they are smaller and may carry loads that are heavier ion proportion to their body weight. Also, backpacks with tight narrow straps that dig into the shoulders can interfere with circulation and nerves. Narrow straps can contribute to numbness, tingling, and weakness in the child’s arms and hands. There are steps you, as parents, can take to help your child avoid the problems associated with improperly used and over loaded backpacks.
Please share these guidelines from the Colorado Chiropractic Association:
- Choose Wisely: Select lightweight backpacks with two wide padded adjustable shoulder straps. The back should be padded as well to protect against sharp objects inside the pack. Also, look for backpacks with several compartments to help distribute the load.
- Check the fit: Be sure the back pack is the correct size for your child. It should be no longer and no wider than your child’s torso. The torso extends from the base of the neck down to the top of the hips.
- Pack it up: NEVER overload a backpack. The maximum weight of a loaded back pack should be no more than 10% to 15% of your child’s total body weight. Only pack ESSENTIALS. Use the all the compartments to distribute the weight and pack the heaviest items closest to the center of the back. Use protective containers to stow sharp objects such as scissors. Be sure to include emergency contact information inside the backpack!
- Putting on the pack: Face the backpack and bend at the knees NOT the waist. Use both hands and test the weight of the pack before attempting to lift it. When you lift, lift with your LEGS. Slip into one shoulder strap, then the other. NEVER carry a backpack on one shoulder. The straps should be snug, but not excessively tight and the pack should be centered in the middle of the back.
- Remember: Your child should be able to walk normally with the backpack on—erect, with the shoulders down and back. If the backpack forces them to lean forward, it’s overloaded!
- Talk, talk, talk: Talk to your child (ren) about the proper use of backpacks and help them understand the importance of taking care of their health. Lessons learned about taking care of themselves now will serve them well during their entire life. Urge your kids to let you know about any pain or discomfort caused by wearing their backpacks. Don’t ignore any complaints of pain from your children. Doctors of chiropractic are licensed and trained to treat people of all ages using a gentler type of treatment for children.
The information in this article is provided solely for educational purposes and not as medical advice. Please consult a medical or health professional if you have questions about your health. No liability is accepted should you decide to self-treat or self-prescribe.
Issue 199 - 8/22/05
STRESS... A SILENT KILLER
Chiropractic care relieves nerve interference through adjustments to the spinal column thus allowing the body to heal itself. In essence then, nerve interference is a silent killer. Stress, like nerve interference, is also a silent killer.
Any of the meditation and relaxation techniques, such as breathing meditation, mindfulness meditation, or progressive relaxation and stretching, will relieve stress. Everyone should fi nd a technique that works best for them and stick with it!
Few people really understand meditation. It involves quieting the mind. The less sensory input the better. It’s best to meditate in total quiet and even better if it can be done in total darkness. Many people say this would drive them crazy but that’s because meditation is something we are not accustomed to. In reality, it should be approached with caution and discipline.
I’m certainly no expert on the subject but I have found and use simple meditative techniques on a daily basis to relive stress. The fl aw in many meditative techniques is that they require conscious effort which is completely counter-productive. Removing conscious effort and desire is all that is needed.
Breathing: Breathing exercises are the simplest
path to inner calm and relaxation. Only fi fteen minutes a day can signifi cantly reduce stress-related symptoms. Breathing is controlled by both the voluntary and involuntary nervous system forming a connection with our inner and outer selves.
There are numerous relaxation techniques that focus on breath control. One such technique induces sleep. It involves focusing on the area below the navel. Sit quietly and watch your breath as it goes in and out of your abdomen. Do this for fi ve to ten minutes. If you fi nd your mind wandering, instead of trying to stop those thoughts, simply try to focus your attention back to your breathing. Not only are you giving your mind a chance to take a break, but you are calm and ready for a restful night’s sleep.
Progressive Relaxation:
This exercise is also very good before bedtime. Lie down and take several deep breaths. Then breathe in slowly as your tense the muscles in your feet. Hold your breath while holding the tension for a count of 20. Then, slowly breathe out releasing the muscles until they are totally relaxed. Repeat this process with your calf muscles, thigh muscles, abdominal muscles, arm muscles, and fi nish with the facial muscles. Finish the exercise with a few more deep breaths. Unless of course, you are already asleep, which makes this exercise perfect for performing in bed? Sleep tight!
Stress management is important in maintaining health. Ask your Doctor of Chiropractic for other tips to manage stress as well as tips on healthy eating, proper exercise, and good posture. Invest in your wellness—you’re worth it!
The information in this article is provided solely for educational purposes and not as medical advice. Please consult a medical or health professional if you have questions about your health. No liability is accepted should you decide to self-treat or self-prescribe.
STRESS... A SILENT KILLER
Chiropractic care relieves nerve interference through adjustments to the spinal column thus allowing the body to heal itself. In essence then, nerve interference is a silent killer. Stress, like nerve interference, is also a silent killer.
Any of the meditation and relaxation techniques, such as breathing meditation, mindfulness meditation, or progressive relaxation and stretching, will relieve stress. Everyone should fi nd a technique that works best for them and stick with it!
Few people really understand meditation. It involves quieting the mind. The less sensory input the better. It’s best to meditate in total quiet and even better if it can be done in total darkness. Many people say this would drive them crazy but that’s because meditation is something we are not accustomed to. In reality, it should be approached with caution and discipline.
I’m certainly no expert on the subject but I have found and use simple meditative techniques on a daily basis to relive stress. The fl aw in many meditative techniques is that they require conscious effort which is completely counter-productive. Removing conscious effort and desire is all that is needed.
Breathing: Breathing exercises are the simplest
path to inner calm and relaxation. Only fi fteen minutes a day can signifi cantly reduce stress-related symptoms. Breathing is controlled by both the voluntary and involuntary nervous system forming a connection with our inner and outer selves.
There are numerous relaxation techniques that focus on breath control. One such technique induces sleep. It involves focusing on the area below the navel. Sit quietly and watch your breath as it goes in and out of your abdomen. Do this for fi ve to ten minutes. If you fi nd your mind wandering, instead of trying to stop those thoughts, simply try to focus your attention back to your breathing. Not only are you giving your mind a chance to take a break, but you are calm and ready for a restful night’s sleep.
Progressive Relaxation:
This exercise is also very good before bedtime. Lie down and take several deep breaths. Then breathe in slowly as your tense the muscles in your feet. Hold your breath while holding the tension for a count of 20. Then, slowly breathe out releasing the muscles until they are totally relaxed. Repeat this process with your calf muscles, thigh muscles, abdominal muscles, arm muscles, and fi nish with the facial muscles. Finish the exercise with a few more deep breaths. Unless of course, you are already asleep, which makes this exercise perfect for performing in bed? Sleep tight!
Stress management is important in maintaining health. Ask your Doctor of Chiropractic for other tips to manage stress as well as tips on healthy eating, proper exercise, and good posture. Invest in your wellness—you’re worth it!
The information in this article is provided solely for educational purposes and not as medical advice. Please consult a medical or health professional if you have questions about your health. No liability is accepted should you decide to self-treat or self-prescribe.
