Topic of the Week: ELBOW PAIN: Do you play golf or tennis?

When painful symptoms show up in your elbow, one of the first things your chiropractor will ask is whether you play tennis or golf. Why?


Because of the nature of these two sports, there is a lot of strain placed on the elbows of these athletes. The tennis ‘back-hand’ will put a lot of stress on the extensors of the wrist, leading to potential strain and irritation of the common extensor tendon attached at the outside part of the elbow. Conversely, the golf swing can strain the flexors of the wrist, which attach via the common flexor tendon to the inside part of the elbow - especially if the person is in the habit of taking a big divot’, or repetitively striking the ground hard when hitting the golf ball. In fact, these injuries are so common in people who play tennis and golf that elbow pain has been labeled Tennis Elbow or Golfer’s Elbow, depending upon which side of the joint the symptoms show up.


Either situation will lead to inflammation and pain at the site where the tendons attach to the bone (diagnosis: tendinitis). As a result, you may feel some swelling and tenderness in the area of the injury.


The pain is usually dull, achy and constant, but if you try to grip something with your hand, it usually will become more sharp and localized. The first thing you should do is intermittently apply ice to reduce the inflammation. In addition, rest and avoiding any activity that aggravates the symptoms is recommended.


What if you don’t play one of these sports? Is this the only thing that can cause symptoms in the elbow? Absolutely not. A name is just a name. There are many different reasons why you might be suffering from pain in your elbow.


Just because you don’t play golf or tennis, this does not mean you don’t have one of these conditions. Painful tendinitis can be caused by any repetitive activity involving flexion/extension or twisting of the wrist and elbow. Throwing a ball for your dog, working in the garden, painting a wall or a fence - these are all common, non sport-related activities that could lead to tendinitis in the elbow and they should be treated the same: ice and rest. In the long-term, of course stretching and strengthening the area may help prevent the problem from recurring. However, whenever inflammation is present, one should be cautious about placing any load on a tissue that is already injured.


Sometimes, pain in the elbow is not related to stress and strain of tendons - instead, an irritation of nerves that pass by the elbow could be the cause of your discomfort. The two main nerves that travel through this area are the ulnar and median nerves.


The tricky thing about nerves is that no matter where the source of irritation is - local (a peripheral nerve) or where they exit the spine (as a nerve root) – the pain can be felt at any point along the nerve. This is why it is important to have your chiropractor assess the problem. Your chiropractor will be careful to look at your neck to assess your cervical spine for vertebral subluxations or disc herniations that may be pinching/irritating the nerve roots corresponding to nerves leading to the elbow. If performing orthopedic tests on your neck reproduces the pain in your elbow, the condition is more likely to be labeled radiculopathy rather than tendinitis.


Chiropractic adjustments are often very helpful in reducing radicular symptoms, sometimes in as little as one or two treatments! Of course, you should always have your spine checked regularly, in an effort to prevent symptoms, too.


Finally, the elbow joint itself should be assessed. The elbow is comprised of three bones, namely the humerus (the upper arm), plus the ulna and radius (the 2 forearm bones). Each one of these bones will articulate with the other two, forming joints. Trauma, infection, or repetitive stress and strain - any of these causative factors can create joint subluxation or pathology.


Luckily, your chiropractor is a joint specialist! After reviewing the presentation of your symptoms, and all the possible causes, your chiropractor will determine the best course of action to alleviate your pain.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Quote of the Week

Exercise of the Week

Topic of the Week: Topic of the Week: Hormones, Exercise and Weight Loss

Someone once said: “I keep trying to lose weight.... but it keeps finding me!” Certainly one of the most frustrating aspects of weight loss is that after you reach your goal, you often find it difficult to maintain your new weight level. This seems to be especially true for those who are defined as obese. According to medical research, approximately 80 percent of obese people who drop pounds are unable to sustain their reduced weight. Scientists believe hormones play a key role in both weight reduction and weight gain.

Hormones: Loss and Gain:
In a study published in the New England Journal of Medicine, 50 overweight or obese patients underwent a 10-week low energy weight loss program. After the diet, they were found to have an increase in appetite producing hormones and the levels of these hunger hormones remained consistent for a year after the initial weight loss. This result is believed to be a main reason why it is difficult for people to maintain their reduced weight level, as study participants regained about 11 pounds (5 kgs) within a year.

One of the most studied hunger hormones is ghrelin, which is produced in the stomach and stimulates appetite. Scientists presented interesting research at the Endocrine Society’s 92nd Annual Meeting. In their study, the researchers administered either a salt water (placebo) injection or a ghrelin hormone injection to a small group of healthy adults – none of whom knew which type of injection they received. The study participants were shown pictures of high calories foods (chocolate, cake, pizza) and low calorie foods (salads, vegetables, fish). The participants who received ghrelin hormone injections were more likely to rate high calorie foods as appealing than those who received the placebo injection.

Another study published by the Endocrine Society revealed the amount of appetite hormones present in the body prior to dieting may be vital to predicting the likelihood of dieters’ regaining weight. Scientists measured body weight and appetite hormone levels on a group of participants before, during and after dieting. Those study subjects who had higher plasma levels of leptin and lower levels of ghrelin before they started the diet were more likely to regain weight. This knowledge could be used to develop better techniques to treat post-diet weight gain.

However, appetite hormones may have a much wider impact than just promoting or suppressing hunger. They may actually impact neurological disorders.

Scientists at UT Southwestern conducted investigations that showed the hormone ghrelin may actually reduce symptoms of stress-induced depression and anxiety. When a person is hungry, his or her body produces more ghrelin and this could explain why some people eat more when feeling overwhelmed or sad. Scientists used two types of mice in the research. A test group of mice that were put on a calorie restricted diet displayed lower levels of anxious or depressive behavior when exposed to stress - such as navigating mazes. Another group of mice also had a calorie restricted diet but they had been genetically engineered not to respond to ghrelin. The genetically altered mice showed higher levels of anxiety and depression when exposed to stress.

Orexin Spurs Fat Burning:
The brain-produced hormone orexin may provide an alternative way to treat obesity. Instead of controlling appetite, orexin appears to help a type of body fat, known as brown fat, to burn calories. Obese people are often deficient in orexin.

Researchers conducted experiments on mice and discovered a group of overweight mice that were orexin deficient actually ate less than a group of normal weight mice. This leads to the theory the overweight mice were heavier because of inefficient burning of calories rather than overeating.

While the results are promising, the research has only been conducted on rodents. Human trials would need to happen before any orexin treatments could become available.

A Powerful Ally to Battle Hunger:
While some hormones may make losing weight and keeping it off a challenge, you do have a friend in this hormonal battle: exercise.

A study that appeared in AJP Regulatory Integrative and Comparative Physiology indicates aerobic exercise seems especially beneficial because of its influence over the appetite hormones ghrelin (promotes hunger) and peptide YY (suppresses hunger). The test subjects participated in both treadmill running and weight training but at different times. Researchers tested the participants’ levels of appetite hormones and found that after the aerobic treadmill exercise participants had lower amounts of ghrelin and higher amounts of peptide YY. After the strength training session, the researchers discovered only levels of ghrelin were affected.

Need advice on exercise? Talk to you chiropractor!

Quote of the Week

Exercise of the Week: Calf Stretch, Variation 2

\Difficulty: Easy

Start: Standing behind a chair, or in front of a wall. Place hands on backrest or wall for balance.

Exercise: Place one foot behind other. Keeping heel on floor, bend knee and lean hips forward. You should feel tension behind lower leg, close to ankle. Hold for 30-60 seconds, relaxing muscles of lower leg. Switch sides, and repeat 2X per side.

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Flocking Behavior

This newsletter issue for April 2012 is brought to you by Life Wellness Center

The scientific concept of complexity is only a few decades old, but like many powerful ways of looking at the world it has spread rapidly throughout the public consciousness. Anyone who has watched even a couple of episodes of "The Big Bang Theory" would have heard multiple references to chaos theory, complex systems, and emergent phenomena. Remarkably, these very interesting topics from the fields of physics, mathematics, chemistry, and biology have special importance for human health and wellness.
Examples of complexity and chaos abound in the natural world. For example, weather systems are complex systems, which is why weather is notoriously difficult to predict even in the short-term. And long-range weather forecasts are not much better than guesswork, because the basic structure of a weather pattern can change in an instant. Study of avalanches has helped to advance chaos theory. And the flocking behavior of birds, especially the well-studied starlings, represents ever-shifting outcomes of a huge number of factors.
An emergent phenomenon is one that cannot be predicted from studying the various parts that make up the whole. Emergent phenomena include flocking behavior, in which large flocks create beautiful, always varying, dynamic patterns in flight; the architecture of beehives; and the World Wide Web. Even human consciousness may, from a certain perspective, be considered an emergent phenomenon.
From a health perspective, the relative wellness of any specific individual is an emergent phenomenon.1,2,3 For example, fighting off an infection is a dynamic process with many complex and chaotic interactions taking place before the final outcome is determined. We're not aware of these specific processes per se. We are aware of how things are going, that is, the sum total of the cellular and subcellular activities, based on how well or not well we feel.
Looking at one key area as an example of flocking behavior, are our white blood cells being effective in combating the infection? Is their behavior organized? Do they know where to go to battle the invading forces? Or is their behavior random and uncoordinated and are we not well and even sick as a result?
Long-lasting good health emerges from a variety of inputs, including nutritional balance, regular exercise, and sufficient rest. These activities are known as healthy behaviors or healthy lifestyle choices. As the interactions are complex, we can never predict a specific outcome. But we can base our choices on historical data and an analysis of facts. This information tells us that the outcomes we want - health and wellness - are likely to emerge from a set of healthy behaviors, i.e., healthy lifestyle choices taken consistently over the long-term.
Chiropractic Care: A Partner in Good Health
Good health happens by intention. A very few people will enjoy good health no matter what they do. For everyone else, healthy behaviors are required to be well over the long term.
We want good health to be seamless, that is, we don't want to be continually wondering whether we're healthy or not. Sometimes, of course, we need to pay close attention to what's happening. But for the most part we'd like these considerations to be in the background. We're alive - we're healthy. That's how we'd like our relationship with our health to be.
In order for good health to be in the background, we need to take actions on our own behalf in the foreground. These various actions are all related to the healthy lifestyle we want to have. Chiropractic care is an important component of healthy lifestyle. Regular chiropractic care helps us get the most value out of our other healthy lifestyle choices, including nutritious food, regular vigorous exercise, and sufficient rest. Regular chiropractic care in the foreground helps us achieve the long-lasting good health we want to be experiencing in the background.

Inspirational Quote of the Week:

“We can’t predict the future.  We can’t change the past.  All we have is the present moment.” ~ William T. Forte

Exercise of the Week: Standing Quadriceps Stretch

Difficulty: Easy

Start: Standing beside a chair.

Exercise: Reach for one foot, and hold it behind you.  Keeping knees close together bring foot up toward buttocks until you feel a light pull along front of thigh.  Hold for 30-60 seconds.  Switch sides, and repeat 2X per side.

Topic of the Week: Tea and Health: The Good News Continues

“Drinking a daily cup of tea will surely starve the apothecary,” according to a Chinese proverb. Well, tea may not drive your pharmacist out of business, but this Chinese saying does have some merit when it comes to tea promoting better health.

Although we have covered the benefits of tea in a previous edition of the Wellness Express, new research has emerged that supports the therapeutic role of tea in a number of health conditions – including some not covered in the previous edition. In this update, we will also look at a way to boost the effectiveness of tea for your health.

Caffeine – An Antioxidant?

One question both the general public and scientists ask is “What role does caffeine play, if any, in the health benefits of tea?” There have been a number of studies on this topic, with scientific reports often showing contradictory results.

Last year, the Journal of Physical Chemistry B investigated caffeine as a source of antioxidants – molecules that protect your body from free radical cell damage.

After reviewing animal and laboratory experiments, the clinic investigators believe caffeine is likely to deliver antioxidant protection against some types of free radicals.

Colon Cancer & Tea

Catechins are health promoting substances found in tea, and recent research has focused on how they might help to fight colon cancer. Ohio State University and Purdue University conducted a study where health researchers used extracts from green and black tea with high amounts of the most active type of catechins known as EGCG/EGC to treat colon cancer cells.  The results showed a significant reduction in colon cancer acivity.

The researchers noted that, as well as possibly leading to better cancer treatments, the study may help us develop food products that promote anticancer activity in our bodies.

Weight Loss

Green tea could prove valuable for weight loss. Researchers at Penn State University conducted a study on feeding obese rodents with a high fat diet combined with an extract made from green tea catechins. Scientists discovered the mice that received the extract gained weight 45 percent more slowly compared to the control group mice.

Although a person would need to drink 10 cups of green tea daily to equal this percentage, the scientists commented that even one or two cups of green tea each day can help in reducing weight.

Superbug Killer?

A growing problem in the health community is the emergence of superbugs – bacteria resistant to antibiotics.  These dangerous types of bacteria can spread easily and can live on many surfaces in hospitals, schools, homes and offices, but at a meeting of the Society of General Microbiology, Egyptian medical researchers reported they tested green tea (combined with antibiotics) against 28 disease causing micro-organisms. They noted that in all cases green tea boosted the antibacterial power of the medications. In one case, it improved bacterial eradication by 99 percent!

How to Boost the Power of Green Tea

Another interesting discovery health researchers made is that adding citrus juice to green tea may improve catechin absorption in the body.  In non-acidic environments catechins become unstable, but when researchers added citrus juice, such as lemon, into the tea, 80 percent of the catechins remained after the digestion process – a 60 percent increase compared to green tea without citrus juice.

Herbal Teas Deliver Good Health Too

Usually containing a mixture of herbs, flowers, roots and similar ingredients, herbal teas are more accurately called tisanes or herbal infusions because they do not actually contain leaves from the tea plant.  However, several studies have uncovered health advantages in some tisanes.  Yerba mate is a popular South American tea-like beverage that is now available in many parts of the world.  Researchers at the University of Illinois investigated the caffeine derivatives in yerba mate and discovered they can kill colon cancer cells, most likely because  the derivatives destroy the DNA of the dangerous cells and prevent them from reproducing.

Another study linked yerba mate to boosting good (HDL) cholesterol and lowering bad (LDL) cholesterol.  However, you would need to use four or five teabags for a single serving to obtain this cholesterol lowering effect.

Other research shows chamomile tea has antimicrobial properties and hibiscus tea has a moderate effect on lowering blood pressure.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.  Copyright © -The Wellness ExpressTM

Topic of the Week: Chiropractic from Head to Toe: THE HEAD

THE HEAD
In this new series of articles, Chiropractic from Head to Toe, we are going to start from the very top.

Two of the most common conditions involving the head that chiropractors are recruited to treat are: TMJ syndrome and headaches.

The TMJ is where the jaw bone connects to the head. It is also called the temporomandibular joint. Since it is a moveable, functional structure, any misalignment or restriction in this joint can cause pain in and around the jaw, ear or head. Causes of TMJ pain may include: poor alignment of the teeth, grinding or clenching the jaw while sleeping, excessive gum-chewing, etc.

Chiropractors know how the TMJ is supposed to function. After assessing your jaw for dysfunction, your chiropractor may apply chiropractic adjustments to the TMJ in order to restore proper function. Whenever you feel your jaw clicking or popping, or have pain on opening or closing your mouth, call on your chiropractor to help. Research has shown how effective chiropractic can be to solve this problem.

Another common condition affecting the head is the collection of symptoms referred to as “headaches”: including migraines, tension-type headaches, cervicogenic headaches, cluster headaches and so on.

Since irritation of the brain itself does not result in pain (open-brain surgery has proven this to be true), “aching” in the head can only be caused by the irritation of a number of other painsensitive tissues. Muscles, nerves, joints or ligaments are all examples of potential sources for head pain.

Muscles:
The most common type of headache is the tension-type headache. It represents approximately 90% of all headaches and is described as a generalized tightness and ‘achiness’ around the head. The cause of tension-type headaches is thought to be tightness in the muscles of the neck and scalp. There are a number of contributing factors, including mental stress, postural stress, lack of sleep, etc. Chiropractic adjustments are very helpful in reducing the frequency and intensity of tension-type headaches, because joints that move easier and have better alignment significantly reduce the stress and strain on the surrounding muscles.

Nerves:
The scalp is innervated primarily by the occipital nerves, originating in the upper cervical spine. Whenever these nerves are irritated, the tissues that are connected to these nerves can feel like they are being irritated also. Thus, it is common to feel headaches when subluxations are present between the first and second cervical vertebrae. If your head is aching at the base of your skull, and/or the pain is traveling around to your temples, then your pain is likely being caused by an irritation of the occipital nerves. If you are prone to these types of headaches, be sure to have your chiropractor assess your neck. Often one or two adjustments are all that you need to take the pressure off these nerves.

Joints:
When joints become dysfunctional, all other tissues can be negatively affected, often leading to painful symptoms. Headaches that originate from dysfunctional joints in the neck are called cervicogenic headaches. When the normal freedom of movement is restored in these joints with chiropractic adjustments, headache intensity, duration, and the need for medication are all significantly reduced.

Thankfully, there is a study that finally shows how vertebral subluxations really are a pain in the neck (and head):
In this recently published study, a researcher recruited a sample of students between the ages of 10 to 13 years old. The sample was divided into two groups: one con taining children who experienced recurring neck pain and/or headaches (40% of all the students surveyed), and the other group with an absence of these recurring symptoms. Then, a physical examination was performed on each child, specifically analyzing postural alignment, range of motion of the cervical spine, muscle tone and function, plus passive motion of the individual neck vertebrae.

The results amazed even the researcher: of all the data collected from the physical examinations, the only factor that could be correlated to the students’ pain was the presence or absence of cervical subluxations!

So, if you have any symptoms that resemble TMJ pain or headaches, remember to consult with your chiropractor first.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Quote to Inspire

“Usually the biggest demon is not out there. It’s what’s inside your head." ~ Rick Hansen

Exercise of the Week: Hamstring Stretch

Difficulty: Easy (Consult your chiropractor before starting this or any other exercise.)

Start: Standing in front of a chair.

Exercise: Place one foot up on chair, with leg straight. Slowly bend forward, reaching toward foot. Stop and hold when you feel a light pull behind leg. Hold for 30-60 seconds, relaxing muscles of upper leg. Switch sides, and repeat 2X per side.

Quote to Inspire:

“Even if you’re on the right track, you’ll get run over if you just sit there.”~ Will Rogers

Exercise of the Week: Seated Twist

Difficulty: Easy

Start: Seated on a chair.

Exercise: Keeping kness pointed straight ahead, reach around behind you, holding onto armrest or backrest of chair to maintain the twisted position. Relax lower back, breathing slowly and deeply. Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2x per side.

Topic of the Week: Why Is Posture So Important?

People have been making a big deal about “posture” for centuries. Remember those old television ads that show ladies walking around with text-books on their heads, mumbling “the rain in Spain…falls mainly…in the plain?” Why were they - and why are we still - making posture such a big deal? Because…


Excellent posture is not only beautiful to look at, but it also reflects self-confidence. This can be beneficial in any environment where you want to be more impressive, like at a job interview or on a first date! Improper posture causes misalignment in your spine, and this can put excessive stress and strain on muscles, joints and the supporting connective tissues.

Your chiropractor at Life Wellness Center defines posture as: “The position of the human body relative to gravity.” Relative to gravity is important here, because this is the force that can cause the pain and damage related to improper postural positions.

Posture can be either dynamic or static, but both are important when it comes to your functional strength and stability. Dynamic posture is related to your body position while performing different activities like running or climbing, whereas static posture is more related to positions like sitting or standing.

Regardless of which type of posture you are talking about, one of the most important factors in good posture is the proper curvature of your spine. The spinal column is made up of 26 bones stacked one on top of another, combined to form 4 different postural curves from top to bottom: cervical, thoracic, lumbar and sacral as shown in the diagram below.

One of the main functions of these curves is to allow for an adequate amount of shock absorption from above (gravity) and below (impact from feet striking the ground). If the curves are positioned properly, fewer injuries are likely to happen due to these forces. If the curves are too much or not enough, this can cause excessive compressive loads on the discs, joints, muscles and connective tissues of the spine.

The most common postural deviations are:
FORWARD HEAD POSITION
- occurs when the ear is not centered over the middle of the shoulder (from a side-view). Because the weight of the average head is approximately that of a large bowling ball, for every inch it drifts forward relative to your shoulder, 10X more weight is exerted upon the muscles, joints and ligaments of the neck and upper back, causing strain in these tissues. This occurs most commonly when sitting in front of a computer screen or television. To avoid it, first position the screen at the level of your eyes, preferably directly in front of you. Second, be sure your eyesight is good. If it is poor, you will have a tendency to lean forward to get closer to the screen.

SLOUCHING
- occurs when the upper back is over-curved and the shoulders round forward. This makes a person look tired or dejected, and is one of the most unattractive postures. It also alters the curvatures of the entire spine, so it is the least desirable in that respect too. Postural muscles of the lower back are placed under a tremendous load, and their over-activation adds to the compressive forces felt by the discs and joints of the lumbar spine, increasing the likelihood that these tissues will become irritated and/or inflamed.
Any alteration in the natural curves of the spine will also lead to vertebral subluxations. These are specific areas of the spine where one vertebra does not move properly relative to another. When this happens, nerves that exit the spine at the level of the subluxation can become irritated, as well as the muscles attached to these vertebrae. If these areas are not adjusted by your chiropractor, then function will not be restored, leading to chronically tight and restricted segments. Long-term, this makes it near impossible to maintain proper posture.

How do I correct my posture?
AWARENESS
- pay attention to your posture when sitting or standing. If you know you are out of position, correct it. Instead of “pulling your shoulders back”, imagine standing as if you are a quarter-inch taller. The thoracic curve will balance out, and your chest should naturally rise, thereby allowing the shoulders to gently fall back into position. Head position will be more centered, taking stress and strain off the area where the head meets the shoulders.

GET ADJUSTED
- when vertebral subluxations are present in your spine, it is almost impossible to maintain a proper pattern of spinal curves.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Double Indemnity (Newsletter issue for March 2012)

In the classic 1944 film noir, "Double Indemnity", insurance salesman Walter Neff (played by Fred MacMurray), gets into some pretty hot water involving his client (Barbara Stanwyck) and his co-worker (Edward G. Robinson). Neff tries to misuse the concept of double indemnity and he pays a heavy price. Surprisingly, double indemnity works very well for the rest of us. Exercise, healthy nutrition, proper rest, and regular chiropractic care can pay off, not only double, but often in many multiples. However, before we begin reaping these benefits we have to know where to look and how to make use of this property we all get for free.

 

Out in the world, insurance policies pay us a benefit when problems arise. Car insurance, home insurance, life insurance, and health insurance are all financial instruments that compensate people (in some degree or other, more or less) when things go wrong. Inside our bodies, double indemnity is turned on its head. When we do things that are good for our health and well-being, our built-in "insurance policies" pay off double, sometimes triple, and sometimes in ways that cannot even be calculated.

Let's consider a person who is overweight, possibly seriously overweight. That person decides, much like Howard Beale in the multiple-Academy Award-winning film "Network" (1976), that he is "not going to take this anymore". He declares to himself that he will begin to lose weight. He makes a commitment to start exercising regularly and eating nutritious food. Change takes time, and sooner rather than later he loses a few pounds. Then he loses a few more. After three months he's 12 pounds lighter, and after six months he's more than 20 pounds lighter than when he first chose to live a healthier life.

By now his body's double indemnity clause has started to pay off. He began doing some things, began engaging in a healthy new lifestyle, and he begins to reap the benefits. Owing to his new exercise program and his new diet, his blood pressure begins to go down. His insulin levels begin to stabilize,¹ rather than spiking and falling off drastically throughout the day. His blood glucose levels become steadier, too, and his cells, organs, and tissues (particularly his brain) are beginning to receive consistent supplies of oxygen and other precious nutrients.² His immune system gets stronger.³ As a direct result, his stress levels are going down and his heart rate is steadier. His sleep is more restful and he has more energy throughout the day. There are many other benefits, too, known only to him and his loved ones.

Our built-in double indemnity clause is primed for action. It is ready to kick in and begin an open-ended flow of good health and well-being. All we need to do is begin taking consistent actions that will enable our innate powers to function in the ways they were designed to function.

¹Bloem CJ, Chang AM: Short-term exercise improves beta-cell function and insulin resistance in older people with impaired glucose tolerance. J Clin Endocrinol Metab 93(2):387-392, 2008

²Ahmadi N, et al: Effects of intense exercise and moderate caloric restriction on cardiovascular risk factors and inflammation. Am J Med 124(10):978-982, 2011

³Walsh NP, et al: Position statement. Part one: Immune function and exercise. Exerc Immunol Rev 17:6-63, 2011

Quote to Inspire:

“Although the world is full of suffering, it is also full of the overcoming of it.”~ Helen Keller

Exercise of the Week: Seated Glute Stretch

Difficulty: Easy to moderate

Start: Seated on a chair.

Exercise: Place one ankle on opposite knee. Then, bend forward until you feel a good stretch in hip. Also relax lower back in this position. Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side.

Topic of the Week: Children and Chronic Pain

Your chiropractor will confirm that chronic pain is a widespread but often under-reported health problem. Its impact on society is enormous. In the US alone, the costs are approaching $600 billion annually (healthcare and lost productivity). What has come as a surprise to many medical researchers is the amount of children who suffer from chronic pain conditions. The American Pain Foundation reports up to 30 percent of children and adolescents endure chronic pain, which generally peaks in kids around 14 -15 years of age.

Various medical associations and institutes have different definitions as to what constitutes chronic pain but generally it is described as pain that continues well beyond the normal healing stage of acute pain. Chronic pain can be continuous or it can be episodic. While diseases, such as arthritis, can contribute to the emergence of chronic pain, sometimes the cause can be a complete mystery. The most prevalent pain condition in kids is headache - other pain problems noted are abdominal pain and musculoskeletal pain.

A 2011 Canadian medical study reviewed research published in the last 20 years on children and chronic pain, and it revealed the problem is affecting more kids than ever before. The review also indicates girls experience chronic pain more often than boys; however, the reasons for this remain unclear. The research reviewers noted that social and psychological factors may influence the development of chronic pain, including “anxiety, depression, low self-esteem and low socioeconomic status.”

“We found that persistent and recurrent chronic pain is overwhelmingly prevalent in children and adolescents, with girls generally experiencing more pain than boys and prevalence rates increasing with age," said lead investigator Sara King, PhD, "Findings such as these argue that researchers and clinicians should be aware of the problem and the long-term consequences of chronic pain in children."

Chronic Pain Treatment Can Be a Challenge
Just like adults, children may suffer additional disadvantages as a result of chronic pain. They are more likely to miss school, avoid or withdraw from extracurricular activities and develop mental health problems.

Despite the increasing rate of chronic pain among children, there are a number of obstacles that make treating kids for this health condition a challenge. Young children may not have the verbal skills to express their pain. Even when they can, kids may want to avoid seeing a doctor and so don’t share their pain with parents. Without verbal cues from their children, parents may not notice chronic pain issues as many kids can carry on normally. However, consistent untreated pain in childhood boosts the risk of numerous health problems emerging in adulthood.

As well, physicians may not be knowledgeable in the management of long-term pain in children. Chronic pain treatment is more often associated with adults – as increases in age make this type of health problem more likely to develop.

Clues for Parents
What can a parent do to detect pain problems in his or her child? Keep an eye open for some of these behaviors…
• Changes to appetite
• Changes to sleep patterns
• Weight loss
• Irritability
• Avoiding social activities
• Less physically active
• Fever
• Sweating
• Flushed skin
• Shallow or fast breathing

If your child shows these symptoms, ask him if he is in pain and where the pain occurs in his body, and then consult your chiropractor or pediatrician

* * *

Your chiropractor knows pain is often intimately linked to your body’s central nervous system. For example, when you experience nerve interference in the spine (subluxations), extra irritation to the nervous system could cause a signal that is interpreted as pain, when normally the same signal would not in the absence of subluxations. By correcting the subluxation, your chiropractor normalizes nervous system tone. This is why it is important to have regular adjustments to help keep your nervous system in optimal condition and prevent pain before it starts!

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Your Personal Energy Conservation System

The world's supply of fossil fuels has been dwindling for a long time. It's been easy to pretend this wasn't happening because there seemed to be an endless quantity of oil and gas reserves. How could we ever run out? All we had to do was drill another well or lay down another pipeline. But now it seems that ineffective public policies and naive consumer practices have amplified the effects of two critical factors: an exploding global population and surging demands of thriving new economies in formerly developing nations.


Energy conservation has become an important topic around the globe, in communities, nations, and confederations such as the European Union. Energy conservation is not only critically important for global stability. It also serves as an important metaphor for the health and well-being of individuals.

Physiologically, humans have their own energy conservation systems. For example, your heart rate is tightly regulated. If your heart beats too fast for too long, owing to ongoing stress or anxiety, it may ultimately break down. Other problems may develop. A racing heart requires a lot of oxygen to supply the energy for heart muscle cells. This precious fuel is always needed elsewhere, and symptoms may develop in the gastrointestinal or hormonal systems.

Human internal energy conservation also involves the use of glucose, your body's primary energy currency. Glucose is used by every cell in the body as an energy resource to power normal physiological processes. For example, your brain is the number one consumer of glucose. In a fasting adult model, up to 80% of the glucose manufactured from stored complex carbohydrates is used for brain metabolism.1,2 If your glucose storage and supply mechanisms are not optimized, many systems, including your mental functioning, will suffer significant drop-offs.

Importantly, regular vigorous physical exercise, particularly strength-training, ensures your body's optimal use of energy resources. Strength=training causes your body to build lean muscle mass, which burns energy even when you're resting. One long-term result is that both your blood glucose levels and your blood insulin levels tend to flatten out.3 The result is a body that knows how to optimally burn glucose for energy, rather than a body that is out of synch and storing glucose as fat. The glucose you consume as complex carbohydrates gets used efficiently, and your body works much more effectively.

You don't need to lift heavy weights to get these long-term health-promoting benefits. Lifting weights that are heavy enough to provide a modest challenge is all that's needed. The simple rule of thumb is this - if you can easily do three sets of eight repetitions with the weight you're using, it's too light. Increase the weight slightly so that attempting to do three sets of eight repetitions is a little challenging. That will be the right weight for you for that particular exercise.

Energy conservation is not only needed in the world today. The practice of energy conservation is also key for our internal health and well-being. Regular vigorous exercise helps us conserve the energy we need to live.



Chiropractic Care and Energy Resources

Chiropractic care plays a role in almost all aspects of health and well-being. In terms of your body's internal energy conservation system, chiropractic care is important to help ensure that all the various mechanisms are functioning smoothly. Your body is made up of systems, organs, tissues, and cells, and the proper functioning of every aspect of these structures depends on receiving timely information from the master system, i.e., the nerve system.

At the deepest level, cells need appropriate instructions as to when to perform certain tasks, how much to do, or how much to produce. The nerve system transfers messages from the brain to orchestrate all of these activities. By making sure a person's spine is aligned, chiropractic care helps smooth out the pathways on which these nerve signals travel. Chiropractic care helps all of your body's systems to do the job they were designed to do.

1Tintinalli JE, et al: Emergency Medicine. A Comprehensive Study Guide, 6th ed. New York, McGraw-Hill, 2010, p 826

2McCormack SE, et al: Skeletal muscle mitochondrial function is associated with longitudinal growth velocity in children and adolescents. J Clin Endocrinol Metab Epub August 10, 2011
3Ryan AS: Exercise in aging: its important role in mortality, obesity and insulin resistance. Aging Health 6(5):551-563, 2010

Quote to Inspire:

“No one should do a job he could do in his sleep” ~ Cory Doctorow

Exercise of the Week: Seated Low Back/QL Stretch

Difficulty: Easy

Start: Seated on chair, with legs apart at knees.

Exercise: bend forward, reaching toward floor between feet. Rest for 30-60 seconds, relaxing muscles of the lower back. Then reach both hands toward one foot, and rest for 30-60 seconds. Switch sides and rest for another 30-60 seconds. Return to starting position.

Topic of the Week: The Future of Health Care: A New Pill…Or A New Paradigm?

What if you knew that jumbo jets, each one carrying 300 passengers, were going to start falling out of the sky? What if you were told that this was going to happen twice a day, for the next 365 days, each time killing all 300 passengers on board? Would that alarm you? Would you maybe hesitate a bit before deciding to get on the next airplane?
What if you discovered that it is already happening, but it is not airline pilots flying those planes—they are medical doctors!
A commentary written by Dr. B. Starfield, published in the Journal of the American Medical Association (July, 2000), provided a shocking yet conservative estimate: in this year alone, more than 220,000 North Americans are going to die—not from natural causes, but from medical causes. Iatrogenic illnesses, or problems directly resulting from medical intervention, are the third leading cause of preventable deaths in North America. Only heart disease and cancer lead to more deaths annually.
In another recent study, researchers reported that almost 20% of all patients admitted to the ICU of one hospital were there because of iatrogenic causes, and most of these were related to over-medication. Does that scare you enough to question your doctor the next time he or she hands you a prescription?
If you are in an accident, be thankful that you live in North America. Our emergency medical care is second to none. However, as far as our general health and wellness is concerned, allopathic medicine is failing us. Americans are considered over-fed and under-nourished, we get too much medication and not enough exercise, and our youths are being taught about health with a philosophy that is out-dated and incorrect.

When did the medical model start to go wrong?
In the 17th century, philosopher Rene Descartes compared the human body to a machine, with a mind and body that were considered completely separate structures. As such, he suggested that diseases of the body should be treated only by doctors of the body, and diseases of the mind were only to be treated by doctors of the mind.
Western medicine adopted this philosophy—to our detriment. Where Descartes went wrong, and what many doctors seem to be neglecting, is the fact that the mind and body are intimately connected—and that by treating one, you greatly influence the other.
Combine this problem with the fact that we have become a society of “need it now”: we have fast-food, fast cars and want faster and better technology all the time and this is spilling over into the healthcare industry. Most people nowadays are seeking that “quick fix”—that one-treatment wonder or one pill that will make them instantly better.
The United States is now the largest consumer market for pharmaceuticals in the world, with 48% of the entire population using at least one prescription medication in the last month. This is not a state to be proud of, as it is only making us sicker, not healthier.

What can we do about it?
We need to start taking care of ourselves. We need to shift to a more health-based paradigm and get back to the basics. The solution will not be found in the treatment of our problems, but in the prevention of them. A headache is not the indicator that the body needs more Tylenol! We need to reduce the amount of stress we are exposed to in our environments. We need to take control of our own health, and stop handing it over to a system that is inherently flawed.

Who can you turn to for guidance and help? Your chiropractor, of course!
Chiropractors have been working diligently for over a hundred years under the basic premise that “the power that made the body heals the body”. They adjust spines to remove vertebral subluxations—helping take stress away from the spine. Alleviating pressure from the sensitive joints and nerves of the spine works to facilitate a better mind-body connection, thus helping to improve the general health and wellness of the whole patient, no matter what condition they are suffering from. Since nothing is added or taken away from the body, it is the most natural, safe and effective thing you can do to enhance your health. Regular chiropractic adjustments help prevent sickness by making the body work better.

If it is health and wellness you are seeking, it is time to reach for a paradigm called chiropractic, not another pill or prescription.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Quote of the Week

“There are two ways to live: you can live as if nothing is a miracle; you can live as if everything is a miracle.”~ Albert Einstein

Exercise of the Week: Pelvic Rotations – Leg Straight

Difficulty: Moderate

Start: Lie down on back with legs straight, resting on floor. Place arms out to side, palms up.

Exercise: Extend one leg straight up, feet pointing toward ceiling. Then, let leg roll all the way across body so that foot touches floor. Place hand on knee to keep it in that position. Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side.

Topic of the Week: What You Should Know About Concussions

The Center for Disease Control and Prevention reports 1.7 million people sustain a traumatic brain injury (TBI) each year, and the majority of these cases are classified as concussions (also know as mild traumatic brain injury).


This health problem has risen in the public eye in the last year - the result of several professional athletes being affected by concussions. Recent research suggests we may be underestimating the impact of mild brain trauma on long-term neurological health.

A study published in the medical journal Brain indicates athletes who sustained concussions in early adulthood showed evidence of mental and physical deterioration 30 years after the event.

Impact to the head can cause the brain to move inside the skull, which can lead to bruising, blood vessel damage, swelling and bleeding – sometimes severe enough to require immediate medical intervention to prevent serious brain damage or death.

Sport concussions grab most of the media attention, but this type of brain injury can result from car accidents, workplace incidents, falls and fights.

To get familiar with concussions, here are the most common symptoms:
• Headache
• Slurred speech
• Confusion
• Blurred vision
• Dizziness
• Light and noise sensitivity
• Nausea and vomiting
• Memory and concentration problems

If an injured person has symptoms that last beyond 15 minutes or loses consciousness, he or she should be evaluated by a physician.

Concussions: Get Serious!
Health researchers are pointing to evidence that reveals the public may not be taking concussions as seriously as it should.

About half a million children visit hospital emergency departments annually for treatment of traumatic brain injury. The medical journal Pediatrics published a study that showed hospitalized children who were labeled as having a concussion spent fewer days in the hospital compared to children who were labeled as having mild traumatic brain injury – even though the labels mean the same thing.

Another troubling statistic revealed high school football players were more likely to suffer concussions and severe head injuries compared to college players. The American Journal of Sports Medicine published this evidence, noting there were 0.67 injuries per 100,000 players at the high school level but only 0.21 per 100,000 players at the college level. One of the study authors suggested a possible reason could be that high schools do not usually have team physicians, unlike at the college level. This may result in improper diagnosis and players returning to the field before they have adequately recovered from their injury.

Football is not the only sport where concussions occur. An analysis of minor league hockey in Canada indicated there was a significant increase in head injuries, including concussions, among nine and ten year old players when hockey organizations allowed bodychecking for this age group.

In December of last year, the Radio - logical Society of North America presented interesting research on soccer players and brain trauma. The study looked at 38 amateur players who frequently hit the soccer ball (several times daily) with their head. They scored 20% lower in verbal memory and processing speed compared to players who rarely hit the ball with their head. Brain imaging scans of the 38 players revealed microscopic white matter, consistent with traumatic brain injury.

Currently, many athletes participate in baseline concussion tests that measure cognitive performance involving memory, concentration and reaction time. If an athlete suffers a suspected concussion, he retakes the test to see if any changes have occurred since the injury. However, health researchers at Loyola University uncovered the possibility of high false negative tests, which could mean an athlete returns to play prematurely.

Concussions and Chiropractic
One of the highest profile sport concussions cases is that of NHL superstar Sidney Crosby. After suffering concussions, Crosby had to endure an extensive break from playing hockey to rest and recuperate. While he was sidelined, Crosby received treatment from a team of chiropractic neurologists. The therapy consisted of non-invasive, drug free rehabilitation that included adjustments and receptor-based stimulation of the senses, exercise and dietary changes to boost the function of the brain and nervous system. The treatment has helped many concussion sufferers to heal and recover more quickly from injury.

Your chiropractor wants you to take precautions to avoid concussions. While engaged in sports, use proper equipment. Always wear a seatbelt when in a vehicle and familiarize yourself with the symptoms of a concussion. If you have any questions, talk to your chiropractor.

Disclaimer: Information contained in the The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Riding the Brakes

Every driver knows that you can’t get to your destination with one foot on the accelerator and the other on the brake. For safe, efficient travel you switch smoothly between these two pedals and you reach your goal effectively. But simple machines such as automobiles are fairly easy to operate. There aren't that many options. The human machine, on the other hand, has an almost infinite number of possible operating modes. And the human machine doesn't come with an instruction manual.

As an example, it's obvious that your car won't move forward if you're riding the brake. But it's not that obvious when you're holding down the corresponding metaphorical pedal of your physical organism. At some point, most of us slow ourselves down in this way without knowing it. And the price we pay may be far more serious than that involved in the necessity of re-lining the brakes of our car.

What does "riding the brakes" look like for humans? What slows us down? What actions interfere with our ability to thrive, our ability to enjoy vibrant good health? Not eating a wide variety of nutritious food is a prime culprit. Our bodies are not designed to live on fast food, lots of simple carbohydrates, and a dearth of fresh fruits and vegetables. Another "brake" on good health is lack of vigorous physical activity. Our bodies were designed long ago for vigorous physical work, i.e., exercise.

It's really true that we're not born with an instruction manual. Parents know this all too well, first when their kids are infants and toddlers and much later when the formerly cute preschoolers grow up to become too-worldly-too-soon teenagers. But such an instruction manual would be invaluable for all adults and all young people. Finally, we'd be able to have access to first-hand information on how to take care of ourselves.

As the most basic example, when we buy a new car the schedule of maintenance is clear. Check-ups and an oil and filter change every 5000 miles. Bigger systems overhauls every 15,000 miles, with specific diagnostics and possible replacements at 30,000 miles, 60,000 miles, and so on. Most cars have a built-in reminder that flashes when it's time to go to the dealership. Everything's laid out for us.

But with our bodies - very possibly our most precious possessions - such formal guidance is just not available. All we have to go on is folklore and guesswork. And so people ride their brakes, blithely cruising along and never giving a thought to how they're really doing. But at some point a price must be paid and things begin to go wrong. At that point, it's often very hard to recover.

Put simply, if we're missing out on high-quality nutrition and plenty of exercise, we're "riding the brakes" and may find ourselves "coming to a stop". Hopefully we'll notice in time that we're "slowing down'. We can regain our normal "cruising speed" if we're willing to take healthy actions on our own behalf. Fortunately, there are many things we can do to restore our good health. Regular exercise, eating a variety of healthy foods, and getting regular chiropractic care are three important actions that, done consistently, will keep our physical "machine" in peak condition.

Chiropractic Care - A Key Chapter in Your Body's Instruction Manual

Hidden physical "gotchas" can slow us down even when we're eating high-quality, nutritious food and doing regular vigorous physical exercise. You drop your keys, bend over to pick them up, and all of a sudden you've hurt your lower back. Or you're inspecting the heirloom tomatoes at the local organic market and someone calls your name. You turn your head in surprise, and suddenly you've twisted your neck. Hidden spinal misalignments may be the cause of these unwelcome problems.

Your chiropractor locates the source of these difficulties and chiropractic care restores more normal spinal function. Spinal muscles, ligaments, and tendons now work more effectively and you're able to enjoy increased health and well-being. Good nutrition, exercise, and chiropractic care work together to help you thrive.

Quote of the Week

“Always do right. This will gratify some people and astonish the rest “ ~ Mark Twain

Exercise of the Week: Pelvic Rotations – Cross-Over

Difficulty: Moderate
Start: Lie down on back with legs bent to 90 degrees and feet on floor. Place arms out to side, palms up.
Exercise: Cross one leg over other – knee over knee. Then, let legs roll all the way to the side so that outside knee rests on floor. Place hand on knee to keep it in that position. Hold for 30-60 seconds, and then return to starting position. Switchsides, and repeat 2x per side.

Topic of the Week: Sleep- Can It Hurt My Back?

At the end of a long day, when we retire into the warm embrace of our blankets, pillows and comforters, why is it we sometimes wake up more tired or sore than when we first lay down? How dangerous can a set of springs or space-age foam really be?
In this issue, we will discuss the perils of poor mattresses, and the best positions you should take to help prevent back pain and ensure a good night’s sleep.
Can a mattress really hurt your back? Recent scientific research says YES!

In one published review of sleep, low back pain and mattress choice, researchers found that up to 50% of people with back pain also suffer from sleep disturbances and they go on to show that poor sleep is one of the criteria that can be used to predict delayed healing after an injury. Even the orthopedic surgeons agree: in a recent survey, 95% of those surveyed believed that mattress choice has a role in the treatment of back pain. The vast majority of these musculoskeletal specialists suggest a medium-firm mattress as the best support to help an aching back.

In the Journal of Chiropractic Medicine, researchers documented significant improvements in their subjects’ pain levels, sleep quality and stress-related symptoms when their old mattresses were replaced with new bedding systems. Although it is common knowledge that stress can affect our quality of sleep - and therefore our pain levels - this study shows the reverse is also true. If you don’t get a proper night’s rest, you are more likely to feel the stress in your body the next day. These researchers used new, medium-firm mattresses to achieve their results.
What people find ‘comfortable’ will vary from person to person, but as a general rule choose a mattress that is more firm than soft if you have a tendency for back pain. If you find your body develops sensitive pressure points after sleeping on a firm mattress, consider buying a thin foam-based top-cover to place over the mattress.
Now that you have the new mattress, what about your sleeping position? Did you know that how you decide to curl up at night (or not) also plays a major role in how you feel when you wake up in the morning?
A recent article in the Huffington Post covered this topic nicely.4 Recommendations were taken from various healthcare specialists, including chiropractors, medical doctors and others. The pros and cons of the most popular sleeping positions are provided below:

Best: On Your Back
Pros: According to chiropractic and medical experts, sleeping on your back on a medium firm mattress helps to best support the natural curves of your spine.
Pillow advice: Try using a very thin or down-filled pillow. If you use a thicker pillow, this can push your head too far forward, leading to neck strain and headaches. A small neck roll would work to maintain the natural curve of the neck too.
Cons: This position may contribute to snoring.

Next-Best: On Your Side
Pros: Can also give adequate support for your spine curves, but requires proper pillow selection to ease strain on neck and pelvis.
Pillow advice: Be sure to select a head pillow that stays firm, to support the distance between your head and your shoulder. Also, place a pillow between your knees to maintain proper pelvic alignment and ease the strain on tight hip muscles.
Cons: Dermatologists say this position can contribute to facial wrinkles, and some MDs suggest it may also promote breast-sagging.

Worst: On Your Stomach
Pros: None.
Pillow advice: If you can only find rest in this position, use no pillow at all.
Cons: Turning your head to one side while you sleep is bad for your neck. Also, if you have a soft mattress, your low back is almost guaranteed to be sore in the morning when you wake up from this position. If you can avoid it, DO NOT sleep in this position.

At your next visit, review your sleeping habits with your chiropractor. A poor mattress, pillow, or improper sleeping position may be the one thing preventing you from enjoying a healthy, pain-free spine!

Disclaimer: Information contained in the The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Quote of the Week

"If you see yourself as prosperous, you will be. If you see yourself as continually hard up, that is exactly what you will be."~ Robert Collier

Exercise of the Week: Pelvic Rotations – Knees Together

Difficulty: Easy

Start: Lie down on back with legs bent to 90 degrees and feet on floor. Place arms out to side, palms up.

Exercise: Bring knees together. Then, let legs roll all the way to side so that knee rests on floor. Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side.

Topic of the Week: Kids, Exercise and Academic Performance

If you want your child to do better in school, you should make sure your son or daughter gets plenty of exercise. Research indicates physical activity can impact a child’s brain as much as the body.

In a review of exercise studies published last month in the Archives of Pediatrics & Adolescent Medicine, researchers uncovered compelling evidence in 12 studies that children who participated in regular physical exercise achieved better academic performance.

Exercise and the Brain
Why does exercise have a positive effect on the brain? Researchers offer a number of reasons. Physical activity increases the amount of oxygen and blood to the brain, which in turn boosts cognitive function. As well, exercise develops brain-derived neurotrophic factor (BDNF) - a protein that exerts significant influence over the creation of neurons. BDNF is primarily found in brain areas important for learning, memory and higher thinking. Laboratory experiments showed mice that were exercised increased their production of BDNF considerably compared to sedentary mice. Exercise also increases production of mood-lifting endorphins and this may give kids the confidence to tackle academic challenges.

Most experts agree additional human studies are needed on exercise and its impact on academic performance, but so far the research shows promise.

A study on middle school kids revealed those students engaged in vigorous exercise (20 minutes at least three days a week) achieved higher academic grades over two semesters than students who did not participate in intense exercise.

Research published in the Journal of Sport & Exercise Psychology showed that elementary school children who had good aerobic fitness were more likely to excel in reading and mathematics. However, strength training was not associated with improved academic performance. In their conclusion, the study researchers remarked: “These findings suggest that fitness was positively associated with neuroelectric indices of attention and working memory, and response speed in children.”

An analysis conducted on overweight children showed interesting results as it relates to executive function, which influences a child’s ability to organize, plan, problem solve and concentrate. Researchers split the children into two groups – one group did more weekly physical activity than the other. Children who engaged in 40 minutes of activity each school day over 15 weeks scored better on executive function than kids who only did 20 minutes of exercise over the same period. When they reviewed brain scans for the most physically active group, the researchers found these kids had more neural activity in the brain’s frontal lobe – a key area involved in executive function.

Many schools are already convinced of the influence of exercise on their students’ academic results. In an article that appeared in Education Week, a school district in Illinois developed a physical activity class for students struggling with reading and writing. The students participated in early morning exercises followed immediately by a literacy support class. After just one semester, the students’ literacy development jumped 1.34 years in progress compared to 0.7 for students who only received literacy support. The school district expanded the program to include mathematics, and the participating students saw their algebra scores improve 20.4%.

Less Active Students – A Troubling Trend
Unfortunately, the focus for many schools is to reduce time spent on physical activities and concentrate more on academics. This seems counter-intuitive, especially when there has been such a rise in obesity among children and adolescents.

Research indicates having additional physical activity in schools does not necessarily lower student academic performance. A review of scientific studies on this topic was published in the International Journal of Behavioral Nutrition and Physical Activity and the researchers remarked: “Given competent providers, PA (physical activity) can be added to the school curriculum by taking time from other subjects without risk of hindering student academic achievement. On the other hand, adding time to ‘academic’ or ‘curricular’ subjects by taking time from physical education programmes does not enhance grades in these subjects and may be detrimental to health.”

Is your child getting enough exercise? According to the Centers for Disease Control and Prevention, children and teens should get a minimum of 60 minutes of physical activity daily, and most of it should be aerobic. Need advice on appropriate exercise for your child? Ask your chiropractor!

Disclaimer: Information contained in the The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM