Topic of the Week: Building a Sleep Sanctuary

Introduction
Getting a restful night’s sleep is one of the most important ways to reduce stress and ensure optimal health. Without adequate sleep, you may be more likely to experience weight gain, elevated blood pressure and decreased immune function. According to Harvard Medical School, sleep difficulties are common, affecting about 75 percent of people at least a few nights every week. In this Wellness Express newsletter, we will discuss the top things you can do to build a sleep sanctuary to promote healthy and restorative sleep.

Improve Sleep Hygiene & Pre-Sleep Routine
Sleep hygiene encompasses the many different practices you can perform to experience normal, quality nighttime sleep and optimal daytime alertness. The National Sleep Foundation states that the following practices can improve your sleep hygiene and overall health: Avoiding excessive daytime napping, avoiding stimulants such consumption too close to bedtime, getting sufficient exercise (especially in the morning) and eating your largest meal around midday.

Creating a relaxing bedtime routine is another important aspect of sleep hygiene. Reading for only short periods before bed, banishing television sets, computers, smart phones, and other electronic devices from your bedroom, and avoiding emotionally charged conversations before turning in are helpful strategies to promote healthful sleep. Another important pre-sleep ritual you may find helpful and refreshing is foot washing. Washing your feet before bed feels great and helps keep your sheets clean.

Update Your Mattress and Pillows
If your mattress and pillows are getting on in age, consider updating them with newer versions. You spend about one-third of your life in bed, so choosing a healthy and comfortable mattress and pillow are among the most important long-term health investments you can make. Your chiropractor can council you on the most beneficial mattresses and pillows for your specific health situation. For optimal health, and to enhance the quality of your sleep sanctuary, consider mattresses and pillows constructed from natural materials. Certain materials, such as natural latex and wool, do not off-gas (unlike petrochemical products) and are resistant to dust mites.

Banish Streetlight & Noise
Banishing streetlight and noise is another important strategy in building your sleep sanctuary. Light-proof window coverings can help keep light out, but it is also important to find a way to allow natural light into your bedroom in the early morning - to help maintain a healthy sleep and wake cycle. Removing all sources of indoor light (blinking phones, continuously lit alarm clocks, etc.) is important, too. A 2009 article published in the journal Environmental Health Perspectives states that light pollution can disrupt your circadian rhythms and have long-term adverse effects on your health.

Reducing your exposure to street noise when sleeping is also important. According to a 2006 study published in the Croatian Medical Journal, urban dwellers living in noisy areas have a greater risk for sleep disturbances than people living in quieter areas. Also there may be an association between residential road traffic noise exposure and hypertension (high blood pressure) notes a 2007 study published in the journal Occupational and Environmental Medicine.

Optimize Room Temperature
Find a room temperature that works well for you or you and your partner and select bedding that helps with thermoregulation. Certain sheets, such as bamboo sheets, are absorbent, breathable, and thermoregulating, due to the structure and the expanding and contracting nature of the fibers with varying temperatures.

Consider Room Design
Room design is a crucial part of building a comfortable and serene sleep sanctuary. Consider keeping your bedroom free of clutter, as clothes and nonessential bedroom items may distract you from resting. Use lamps for lighting instead of overhead lights. Warm, dim light, which mimics nighttime, is best. Rugs and wall hangings can help soften your bedroom’s acoustics and soothing colors or patterns can help you achieve feng shui balance in your bedroom. Feng shui principles also suggest keeping the area underneath your bed open and clutter-free.

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

Exercise of the Week

Quote of the Week:

“An ounce of action is worth a ton of theory“ ~ Ralph Waldo Emerson

Topic of the Week: On Pins & Needles

Introduction
Tingling in your hands, feet, or both is a temporary problem that may be caused by sustained pressure on one or more of your nerves (from lying on your bent arm, for example) or, if it persists, other more serious underlying factors. Extremity tingling that is not associated with sustained nerve pressure is usually classified as chronic, severe, or episodic. In some cases, pain, numbness, itching, and muscle wasting may accompany extremity tingling - a situation usually indicative of some degree of nerve damage.

Traumatic injuries, infections, repetitive stress injuries, and certain diseases, such as diabetes, are all possible causes of nerve damage and extremity tingling. This nerve damage is called peripheral neuropathy, and it is common. The United Kingdom’s National Health Service states that about 1 in 50 people in England have peripheral neuropathy. Your chiropractor can assess your extremity tingling and make helpful treatment recommendations based on your unique situation.

Common Causes of Extremity Tingling
Diabetes:
Diabetes is a leading cause of peripheral neuropathy and extremity tingling. Diabetes mellitus is characterized by elevated blood glucose levels, and prolonged exposure to high blood glucose causes nerve damage. Tingling and other symptoms usually arise in diabetics’ feet and ascend the legs, eventually affecting the hands and arms, too. According to the National Institute of Diabetes and Digestive and Kidney Diseases, approximately 60 to 70 percent of diabetics experience mild to severe forms of nerve damage. A 2006 study published in the journal Annals of Family Medicine notes that a significant number of adults with undiagnosed diabetes show signs of peripheral nerve damage.

Nerve Entrapment Syndromes:
Peripheral nerves (the nerves outside your spinal cord) running to your extremities may become entrapped (compressed or irritated) as they travel through certain parts of your body, which causes tingling and other symptoms in your affected extremity. Common locations for nerve entrapments syndromes in the upper body include your shoulder and collar bone (thoracic outlet syndrome), your elbow (cubital tunnel syndrome), and your wrist (carpal tunnel syndrome). In your lower body, you may experience nerve entrapment at your ankle (tarsal tunnel syndrome) that causes foot tingling and other symptoms. Nerve entrapment syndromes often respond to conservative treatments, including chiropractic care.

Alcoholism:
Excessive alcohol consumption over a prolonged period may cause nerve damage throughout your body, especially your hands, fingers, feet, and toes - a condition called alcoholic neuropathy. Extremity numbness and tingling, pain, and muscle weakness are among the most common symptoms of alcohol-related nerve damage. The precise cause of alcoholic neuropathy is not always known, though alcohol’s toxicity on the nerves and the poor nutrition that often accompanies alcoholism likely are causative factors. A 2003 study published in the journal Annals of Neurology states that ethanol’s direct toxic effect (or the toxic effect of its metabolites) alone can cause alcoholic neuropathy. Treating the underlying alcohol problem is an essential part of a comprehensive alcoholic neuropathy treatment plan.

How Chiropractic Can Help
Your chiropractor is trained to assess the underlying causes of your extremity tingling and give you the care you need to resolve or manage this bothersome symptom. If your extremity tingling is caused by diabetes or alcoholism, your chiropractor can counsel you on healthy lifestyle habits to minimize further nerve damage and provide you with resources to assist your healing. If your extremity tingling is mild and unaccompanied by major loss of extremity functioning or lifestyle, your chiropractor may treat your problem using conservative therapies, such as joint manipulation, myofascial release, trigger point therapy, massage, stretching and strengthening exercises, activity modification, and certain physical therapy modalities. It is important for you to seek prompt evaluation from your chiropractor for any persistent extremity tingling. You are less likely to suffer long-term consequences if your chiropractor can identify the underlying cause of your problem in a timely fashion. If your extremity tingling is caused by musculoskeletal problems (such as an entrapped nerve), appropriate chiropractic care can resolve your complaint and significantly reduce the likelihood of a recurrence.

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

Exercise of the Week

Quote of the Week

Quote of the Week: “A man begins cutting his wisdom teeth the first time he bites off more than he can chew”~ Herb Caen

Exercise of the Week: Lateral Glide in a Reverse Bridge Position

Start: Lie on your back on the ball in the Reverse Bridge position as shown. Arms are straight out to the side, palms up

Exercise: Keeping your body as still as possible, shuffle your feet over to one side, until one shoulder comes off the ball. Stabilize in this position for 1-2 counts, then shuffle back to the starting position. Pause, then shuffle your feet over to the other side & hold. Repeat 6-12 times per side, alternating with each repetition.

Topic of the Week: The Benefits of Flossing

Introduction
Flossing, like drinking enough water, quitting smoking and getting a sufficient amount of exercise each week, can be a challenging health habit to develop, though it is worth your time and effort. The act of flossing may help prevent tooth decay and gum disease and it leaves your teeth feeling clean and healthy. Flossing allows you to reach the areas that a toothbrush alone cannot reach, and it removes bacteria and food particles from between your teeth, which helps prevent the accumulation of tartar – an encrustation on your teeth consisting of hardened dental plaque. Brushing and flossing can eliminate the plaque from which tartar forms, though once tartar forms, it must be removed with special tools during a visit with your dentist. According to the American Dental Association, or ADA, you should floss daily to achieve and maintain good oral hygiene.

Oral Health Benefits
Flossing every day is a simple way to improve your oral health. Flossing, especially when performed in combination with tooth brushing, may help prevent gum disease, also known as periodontal disease or gingivitis. A 2006 study published in the Journal of Periodontology showed that twins who flossed twice a day along with brushing over a period of 2 weeks reduced gum bleeding - key evidence of gum disease - by approximately 40% more than brushing alone. Flossing may also help prevent dental caries (cavities) and halitosis (bad breath). A systematic review published in 2006 in the Journal of Dental Research states that regular flossing of children’s teeth by a trained adult can significantly decrease interproximal cavities between the teeth in children at high risk of cavities. However, the authors of this study note that their findings may not necessarily apply to more typical floss-users (i.e., selfflossers).

Halitosis, or oral malodor, is a complex problem that may be caused by numerous contributing factors, including overgrowth of microorganisms in your oral cavity. A thorough medical and dental history is necessary to assess the true, underlying cause of this health problem. According to a 2006 review article published in the Journal of Dental Hygiene, flossing, along with proper tooth brushing, tongue cleaning and use of interdental aids, is an effective mechanical method that can help reduce microorganism overgrowth in your oral cavity.

Flossing Technique
Here are a few general flossing technique tips to help you get the most out of this important health practice:

• Break off an 18-20-inch strand of floss and wrap it around your middle fingers, leaving an inch or two of open floss. Gently tug on your floss strand with both fingers to ensure that it will not slip during flossing.

• Use a gentle rubbing motion to maneuver the floss into the space between your teeth, being careful to not “snap” the floss into your gums, which could cause gum irritation or bleeding.

• Once the floss contacts your gum line, gently rub the sides of each tooth with an up and down motion as you move away from your gum line.

• Repeat this process on your other teeth, remembering to floss the back side of your last tooth. If you have difficulty using or handling dental floss, consider using other tooth-cleaning aids, such as picks, sticks or special brushes. Waxed options exist for individuals who find conventional un waxed floss difficult to use due to a lack of space between the teeth. The ADA states that you can floss before or after brushing with the same results, as long as you do a thorough job.

A Healthy Oral Hygiene Program
A healthy and comprehensive oral hygiene program includes consuming a balanced diet low in processed and sugary foods, minimizing between meal snacking, brushing your teeth (and tongue!) twice a day, cleaning between your teeth using dental floss or other aids once per day and visiting your oral health care professional for routine cleanings and examinations. Consider replacing your toothbrush every few months or when your brush’s bristles begin to fray. Your chiropractor understands the importance of flossing and other oral health practices in improving your quality of life and he or she will counsel you further on why and how to pursue healthy oral habits for long-term tooth and gum health.

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

Backtober 5 Action Steps To Getting Back On Track With Fitness

Alright October is the month where we get back to the swing of things know that school has been in session for 1 month. It’s also a great month to refocus and get back on track before the holidays. Sometimes simplicity is best instead of trying that crazy workout your neighbor got from the infomercial they saw. Here are five practical but effective steps you can take to regain your momentum going into the holiday season.

1. Define purpose and goals. These are like the foundation of a house if you don’t define these things you will run out of motivation and that the “why” is truly more important than the how so put that first. Your purpose has to have some emotional strings attached to it. Just feeling better doesn’t cut it. How will being fit affect how you are with your family? Will you have more energy to do activities with your kids? Does losing weight make you feel more self confident? Whatever it is you must define it. Whatever it is it has to be strong enough to pull you out of bed on those cold mornings are starting to experience or powerful enough to skip the tempting dessert at dinner.

SMART is acronym commonly used for goal setting it is what adds substance and clearly defines goals. Many people come into us and say things like “I want to get in shape” or “I want to tone.”

Define what that actually means. So using the SMART acronym we could look at it the following way.

Specific-What do you want to accomplish? Lose a dress size; hit a certain body fat percentage, or a combination of these.

Measureable-You can measure bodyfat, girth and clothing sizes so this works

Attainable- You will not drop the 30 pounds you put on over the last year in 30 days. Make it a goal you can hit but you will have to reach and work to do it.

Realistic- I once had someone over 300 pounds tell me they wanted to look like a famous celebrity who was in phenomenal shape and had better genetics whereas this person had been heavy her whole life so be honest with yourself. Don’t set yourself up for failure

Timely-We all focus and work harder when there is a deadline so make one. Maybe it’s a trip or reunion if you don’t have one set up a photo shoot or plan an event. Without this in place we will all procrastinate.

There is we’ve tackled the why. Now let’s get into the how.

2. Nutrition is 70-80% of changing how you look and feel so prioritize it. No matter what you think you cannot outwork a bad diet. There is a saying that abs are made in the kitchen not the gym and it is true. You have to pay attention to what you eat. Don’t expect to change the way you look by just exercising and then turning around and eating pizza and drinking beer the same night. There is no magic bullet it takes discipline.

Here are some tips on dialing in your nutrition.

• Eat 5-6 smaller meals per day. Do not skip breakfast it’s what kickstarts your metabolism.

• Eat protein with carbohydrates at each meal this will help control cravings and keep blood sugar stable making it easier to burn fat, concentrate and maintain energy levels

• For carbohydrates focus on whole food sources versus instant, boxed processed carbohydrates and sugars. Stick with fresh fruits and vegetables and healthy starches like steel cut oats, wild/brown rice, potatoes, and quinoa.

• Track your food intake daily to be more conscience of what you are putting in your body and make adjustments. We recommend using www.dailyburn.com

• Stick to your plan 6 days a week one day is designated “free day” but don’t go overboard.

It’s about consistency not perfection!

3. Strength training at least two times per week. Strength training has so many great benefits but unfortunately it always seems to rank behind cardio. Really when it comes to long term weight loss it gives you more bang for your buck. Each pound of muscle takes 50 calories to maintain so by adding some lean mass you increase your metabolism which helps keep the fat off. Strength training builds up bone density and connective tissue as well puts muscle around joints where it can act like armor and protect them. Focus on basic movements that utilize the entire body and teach it to work as one unit versus machines which isolate the regions of the body and don’t do much in the way of making the body more efficient. Here is strength outline I like to use:

All exercises do 2-3 sets of 8-12 reps

Pick 1 from each category

• Quad dominant –squats, lunges

• Hip Hinge-deadlifts, good mornings

• Horizontal push-pushups, chest press

• Horizontal pull-rows

• Vertical press-Overhead press any variation

• Vertical pull- Pull ups or lat pulldowns

4. Shake up your cardio! The days of moving like a bored zombie on the elliptical are done. Interval training shown to be more effective at improving the metabolism and it keeps you much more mentally engaged. You will also train both the aerobic and anaerobic systems. We recommend 3 sessions per week on non consecutive days.

Here are a couple of practical ways to do this. Always start each cardio workout with a 5-10 minute warm up and cool down.

Option A-Elliptical at moderate pace for 2-3 minutes hop off and do jumping jacks or jump ropes for 1 minute continuous. Repeat this for 4-8 cycles.

Option B-Jog 2-3 minutes then sprint 1 minute. Repeat 4-8 times. Can be done on a treadmill. For beginners you can power walk for 2-3 minutes then jog for 1 min.

Option C-Let mother nature create your intervals try power hiking, trail running, hill running, x-c skiing or my favorite mountain biking. Intervals are not super structured but believe me all these activities get you outdoors and require more balance and focus than a machine in the club.

The bottom line with cardio is keep changing it up your body adapts and gets efficient at using less calories to do an activity after a awhile so you have to keep it guessing if you want to keep making progress. Also find something you like versus doing something because your neighbor lost a bunch of weight doing it. Something you like you will continue to do for the rest of your life.

5. Treat flexibility and joint mobility as equal partners in fitness. With most of us having desk jobs and not moving as much as we used it is that much more important to stay on top of our flexibility and also joint mobility. Flexibility refers to a muscles ability to achieve mechanical length where joint mobility basically refers for a joints ability to move correctly without restrictions. Both are important for example tight calves can be the cause of knee pain with squats and lunges while a locked up joints in the feet can make the hips weak. Maintaining healthy joint mobility and total body flexibility will help us not only prevent injuries but also perform better at whatever we do whether it’s golf, running or just yardwork. These exercises create better overall movement efficiency. I recommend getting a functional movement screen (FMS) here at the Life Wellness Center or Puravida Fitness to determine which area you might need to work on in this department.

In terms of flexibility training we are trying create permanent change in the body so there needs to be more regular stimulus applied so 5-6 times per week is our recommendation.

There you go five areas where you can put some focus on getting back on track. Now this all sounds great but sometimes implementation is the most challenging part. If you need help please contact us at Puravida Fitness to set up a complimentary 1 hour fitness consultation ($75 value) to go over your goals and see if we might have a plan to help you get on track in Backtober. Just call us at 952-220-2448 to set it up or you can go to our website at www.puravidafitness.com

Quote of the Week

Quote of the Week: “To enjoy the glow of good health, you must exercise”~ Gene Tunney

Exercise of the Week: Forward Crunch on Exercise Ball with Oblique Twist

Start: Lie on your back with arms overhead, feet on the floor, knees apart. Head and hips should be resting on the ball.

Exercise: Curl forward & obliquely, with chin partially tucked in, until both hands finish outside one knee. Return to starting position, and repeat – 8-10 times per side, alternating with each repetition.

Topic of the Week: Healthy, Lifelong Activities

Introduction
Being physically active on a daily or regular basis is one of the most important health considerations or decisions you can make. According to the Mayo Clinic, engaging in regular moderately strenuous physical activity can have far-reaching effects when it comes to your health, including an improved ability to control your weight, combat various health conditions and diseases, elevate your mood, boost your energy levels, and improve your sleep. The Centers for Disease Control, or CDC, adds that regular physical activity can enhance your ability to perform your daily activities and decrease your likelihood of falling (if you are an older adult), and it can improve your longevity, too.

The key to being physically active throughout your lifespan is to find the activities through which you derive the most enjoyment and satisfaction, physical fitness, or social health benefits. Your chiropractor can recommend healthy, lifelong activities - activities you can perform at any age - based on your aptitudes, interests, and your current state of musculoskeletal health. Meet with your chiropractor before beginning an exercise regimen to discuss your plan and to learn how you can get the maximum health benefits out of your activities. Listed here are several healthy, lifelong activities that almost anybody can perform.

Walking
Walking is a weight-bearing activity that may improve your longevity, help you manage your weight, lower your blood pressure, and reduce your chances of developing type 2 diabetes. Regular bouts of physical activity, such as walking, can help you prevent premature death and the following chronic diseases, notes a 2006 study published in the Canadian Medical Association Journal: cardiovascular disease, diabetes, cancer, hypertension, obesity, depression, and osteoporosis. This same study notes that you may experience protection from cardiovascular- related death with as little as 1 hour of walking per week.

Cycling
Cycling, either on or off-road, is a fun activity that can be performed in groups for added enjoyment (and safety). Cycling builds strength, improves muscle tone, and enhances your cardiovascular health and endurance. A 2012 study published in the journal Environmental Health Perspectives states that the health benefits associated with cycling far surpass cycling-related risks, such as increased exposure to air pollution and traffic accidents. Consider commuting to work by bicycle, if possible, to improve your health and to support the health of the environment.

Swimming
Swimming is a low-impact aerobic activity that can be performed all year and by almost everyone. According to the CDC, water-based exercise, including swimming, is beneficial for people who have chronic diseases, and it may improve joint function without worsening symptoms in people with arthritis, including individuals with rheumatoid arthritis and osteoarthritis. The CDC adds that water-based exercise can improve your mood, decrease fibromyalgia-related anxiety, improve the quality of life in older individuals and improve or maintain the bone health of post-menopausal women.

Yoga
Yoga is an important activity for building strength, maintaining musculoskeletal health, and developing excellent posture, and it can be performed by people of all ages. Yoga may help you reduce stress, lose weight, improve your balance, flexibility, strength, and range of motion, and manage a variety of health problems, including depression, anxiety, and insomnia. According to a 2010 study published in the Journal of Complementary and Alternative Medicine, yoga may be as effective a or better than other, more conventional forms of exercise at improving various health outcome measures.

Tai Chi
Tai chi is a beautiful Chinese martial art that promotes strength and relaxation. Tai chi is a type of meditative movement, and it is popular among people of all ages, especially older individuals, who perform tai chi to improve longevity. Tai chi practitioners may experience the following health benefits, notes the Mayo Clinic: decreased anxiety and depression, improved balance and flexibility, heightened sleep quality, increased endurance and agility, lower blood pressure, and elevated cardiovascular fitness. Many people who try this movement art for the first time are surprised to discover its challenging physical nature.

Chiropractic care can help support your musculoskeletal health and allow you to pursue your preferred physical activities pain-free well into advanced age. Regular visits with your chiropractor ensure long-term joint health - an important consideration both for active individuals and those who desire to become more active.

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

Quote of the Week: “Winning is about heart, not just legs. It’s got to be in the right place“ ~  Lance Armstrong

Exercise of the Week: Forward Crunch on the Exercise Ball.

Topic of the Week: The Long & Short of Leg-Length Inequality

Leg-length inequality, also known as lower limb length discrepancy, is a condition in which the length of one of your legs is different from the other (i.e., either shorter or longer). Leg length inequality may be classified as functional (i.e., involving muscles and posture) or anatomical (i.e., involving bone or cartilage abnormalities). Leg-length inequality may cause lower extremity and spine problems, including knee pain and low back pain, and it may be associated with lumbar spine scoliosis. According to the American Academy of Orthopaedic Surgeons, a leg-length inequality of approximately 1 2/3 inches or 4 cm in an average adult may cause easily observable gait abnormalities. Your chiropractor can assess your lower limb length and make appropriate treatment recommendations for your unique situation

Anatomical Inequality
An anatomical leg-length inequality is a structural variation in lower limb length, which means that there is a true difference in the length of your leg bones or other leg structures. Causes of anatomical leg-length inequalities can be further subdivided into two categories; those that shorten a limb and those that lengthen a limb. Congenital growth deficiencies, infections that infiltrate your epiphysis (the end part of a long bone) and growth plate fractures, among other problems, can cause lower limb shortening. Lower limb lengthening may be caused by rare conditions, such as hemihypertrophy, that encourage enlargement of one or more structures on one side of your body. A 2005 article published in the journal Chiropractic & Osteopathy states that some degree of anatomical leg-length inequality is present in almost every person, though the variation usually is small in most people.

Functional Inequality
A functional leg-length inequality occurs when your legs are the same length, but another condition or problem, such as pelvic tilting, creates the appearance of one leg being longer or shorter than the other.

Other possible causes of a functional leg-length inequality include excessive ankle pronation on one side, hip dislocation, and one-sided genu varum and valgum (bowleg and knock knee, respectively). A 2000 article published in the journal Gait & Posture notes that a functional leg length inequality may also be caused by rigid or dynamic contracture (i.e., loss of normal joint movement due to injury or scarring in nearby supporting muscles and other structures) of one of your lower limb joints. Certain environmental factors may also contribute to a functional leg-length inequality, including banked running surfaces (e.g., crowned roads) and excessive shoe sole wear and tear.

Assessing Leg-Length Inequality
Your chiropractor may be able to determine the degree of your leg-length inequality by visual inspection in combination with certain manual tests. In some cases, though, your chiropractor may order a scanogram to better assess your precise leg length dimensions. A scanogram is a radiographic (x-ray) technique in which images are taken of your hips, knees, and ankles in sequential order while you are standing to discover the underlying location or cause of your leg length discrepancy or symptoms. According to a 2006 study published in the Journal of Bone & Joint Surgery, a full-length standing radiograph of the lower extremities may be an even better approach than a scanogram for assessing leg-length inequalities, as it allows for a more comprehensive evaluation while reducing radiation exposure.

How Chiropractic Can Help
Your chiropractor will treat your leg-length inequality using different techniques, depending on whether the discrepancy is caused by anatomical or functional factors. For an anatomical leg length inequality, your chiropractor may suggest you wear a full-length (i.e., heel-to-toe) lift to compensate for the discrepancy. A full-length lift (or a built-up, full-length shoe sole) allows your foot to remain on a flat surface and helps reduce low back pain and other low back problems. For a functional leg-length inequality, your chiropractor may adjust your spinal and sacroiliac joints and perform soft tissue work to release any tight, shortened muscles.

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

Quote of the Week: “We are born believing. A man bears beliefs as a tree bears apples.” ~ Ralph Waldo Emerson

Topic of the Week: Take a Healthy Bite of Apple

The apple is one of the world’s most popular fruits. Originating in Asia, it may be the first tree fruit cultivated by humans, as historical records indicate it was widely available in the ancient cultures of the world thousands of years ago. It did not arrive in North America until Europeans brought it when colonization began in the 17th century. Today, China and the United States are the world’s largest suppliers of apples with nearly 60 million tonnes harvested annually. While there are more than 7,000 varieties, only a small number of apple types are grown in large quantities.
Despite its long history, the apple’s health properties have only come to light in the last couple of decades. Like many fruits and vegetables, the apple contains health promoting nutrients, such as vitamin C. However, scientists believe the benefits may be only marginally related to vitamins. Other substances within the fruit may deliver a bigger contribution to health.

Good for Brain and Body
The main therapeutic roles apples play in human health are helping to prevent some type of cancers, lowering cholesterol and improving brain health. They even have been shown to increase longevity in some laboratory experiments.

Cancer and Colitis
The apple’s levels of phytochemicals may provide an immune boosting and cancer repelling effect. In a study of colon cancer, researchers treated cancer cells with either an extract derived from the flesh of the apple or its peel.
The cells coated with the fruit flesh extract showed cancer cells inhibited by 29 percent but the cells coated with apple peel extract repressed the cancer cells by a surprising 43 percent, suggesting the apple's highest levels of antioxidant polyphenols are in its peel.
Another study indicates apples can assist the immune system. Research on mice presents evidence apple polyphenols were able to significantly reduce inflammation associated with the auto-immune disease colitis.

Cholesterol
Your heart can reap advantages of a diet rich in apples. The University of Florida conducted a cholesterol study on women aged 45 to 65. The women were divided into two groups, with one group consuming dried apples daily for one year and the other group eating dried prunes daily for the same amount of time. Blood samples were taken from all the women at the 3, 6 and 12 month intervals during the study. At the six month mark, scientists discovered the apple eating group saw their bad (LDL) cholesterol slashed by 23 percent.

Brain Health
Can apples slow the progress of dementia related conditions like Alzheimer’s disease? Some studies suggest apple juice consumption may have a positive outcome.
Laboratory research demonstrated mice that were fed apple juice could better navigate mazes, had improved cognitive function and registered less oxidative damage to their brains.
A 2009 study published by the Journal of Alzheimer’s Disease reported that 2 cups of apple juice consumed over 1 month lowered levels of beta amyloid, which is a protein responsible for creating senility plaques in the brains of Alzheimer’s patients.
However, a 2010 study on Alzheimer’s revealed that apple juice only elevated the mood of affected patients but had no impact on alleviating their dementia symptoms.
While apples do show promise in slowing the progress neurological conditions, more scientific study is needed.

Muscle Weakening
Muscle wasting is a common effect of aging and illness. With this condition, the muscles become progressively weaker. The cause of this problem still baffles scientists, but genetics are suspected to have an influence. Scientists extracted ursolic acid from apple peels and then fed the substance to mice. After several weeks of receiving the extract, the mice had increased muscle mass. The researchers believe the results occurred because the compound caused better insulin communication to the muscles and repaired genes connected to muscle atrophy.

A Longer Life?
“An apple a day keeps the doctor away,” according to the old saying but could apples delay death’s arrival? In lab experiments, fruit flies that ingested apple polyphenols showed a 10% increase in lifespan. The probable reason? The antioxidants have the ability to counteract chemical substances responsible for age-related decline.
Although extremely healthy, the apple does have a negative side. It is listed at #1 in the Environmental Working Group’s Dirty Dozen – a list of the most pesticide contaminated fruits and vegetables. According to its website, the organization says 98% of apples in the US contain pesticide residue. You may want to opt for organic apples instead.

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

Exercise of the Week: Plank Position - One Foot on Exercise Ball

Difficulty: Moderate

Start: Lie on ball, face down. Walk hands out to assume plank position with lower legs (shins) or feet on ball. The closer the ball is to feet, the more difficult the exercise. Keep stomach tucked in and spine straight.

Exercise: Keeping abdominals contracted and upper body still, lift one foot/leg straight up. Hold this finish position for 10-15 seconds. Switch legs. Hold for another 10-15 seconds. Place foot back on ball and walk hands back to rest position. Repeat 2-3 times.

Quote of the Week

Quote of the Week: The contented man is never poor; the discontented never rich. ~ George Eliot

Exercise of the Week: Plank Position – Feet on Exercise Ball

Exercise of the Week: Plank Position – Feet on Exercise Ball

Difficulty: Easy to Moderate

Start: Lie on back, face down. Place hands on floor and lift both legs to position body in a push up (plank) position. Keep stomach tucked in and spine straight.

Exercise: Walk hands forward, maintaining a steady plank position – go out as far as you can without losing straight body position. Most difficult position: only feet are left on ball. Hold at whatever finish position you can achieve for 15-30 seconds. Walk hands back to start position.

Topic of the Week: The Healing Effects of Traction

Introduction

Spinal traction is a type of manual therapy in which parts of your spinal column (i.e., your vertebrae) are gently pulled away from each other, which creates a small separation in the joint surfaces between your spinal bones. Spinal traction is a simple and effective healing technique that has been used by chiropractors since the profession’s earliest days to help mobilize spinal joint tissues and promote optimal spine health.

Spinal traction may be particularly helpful in treating cervical and lumbar spine problems and traction therapy may produce even better results when it is used in combination with chiropractic adjustments. According to Dr. David Petersen, author of Chiropractic Technique, traction techniques are believed to assist chiropractic adjustments by relieving joint compression, allowing your spine’s supporting tissues to fully rest, and opening your intervertebral foramina, or the gaps though which your spinal nerve roots - offshoots of your spinal cord - pass.

How it Works
Spinal traction is, in most cases, a painless procedure that may be performed manually (i.e., by your doctor) or mechanically, using a mechanized table or device. Some chiropractors may use a combination of manual and mechanical techniques to achieve specific treatment results. Traction can be static (i.e., without movement) or rhythmic and fast or slow, and it can involve either strong or gentle forces.

Spinal traction typically involves three distinct movement phases or grades of movement. The first phase produces little apparent joint gapping, or separation, as only enough traction is applied to match the compressive forces – from your muscles and adhesive internal joint structures – acting on your spinal joints. The second phase produces a tightening in the tissues that surround and protect your joints as “slack” in your joints is taken up. The final phase of spinal traction, which requires more force than the previous two phases, produces a therapeutic stretching effect on the tissues that cross your spinal joints.

Treatment Goals
The principle treatment goal of spinal traction is to create prolonged or intermittent separation of your spinal joints to achieve normal and pain-free spinal ranges of motion (i.e., to be able to bend and twist your spine in all directions without experiencing pain). Other important treatment goals for spinal traction include: decreasing muscle spasms, restoring proper tissue tone and pliability, correcting muscle imbalances, and stabilizing unstable spinal segments.

Effects of Traction
Spinal traction may produce numerous beneficial health effects, notes Peterson, such as therapeutic stretching of the muscles and ligaments that protect your spine, reduced restrictions in your spine’s facet joints (the joints that allow for the greatest range of motion in your spine), increased circulation, or blood flow, to your spine and its supporting structures, and favorable alterations in spinal disc pressures. Other beneficial effects of spinal traction may include pain relief, reduced spinal compression forces, and improved venous and lymphatic flow.

Who Can Benefit From Traction?
Your chiropractor can counsel you on your specific health problem and whether you might be a good candidate for spinal traction. Spine-related problems that may benefit from traction techniques include disc protrusion, degenerative disc disease, and joint dysfunction.

A study published in the Journal of Manipulative and Physiological Therapeutics states that spinal traction, in combination with specific exercises and chiropractic adjustments, can have a positive effect on tension headaches.

Another study, published in 2000 in the journal Manual Therapy, notes that spinal traction is likely to help patients experiencing acute (i.e., less than 6 week’s duration) radicular pain – pain that radiates along the sensory distribution of a nerve and is caused by a problem in your lumbar spine, such as a disc herniation or bone spur - with accompanying neurological problems. Traction therapy may be particularly helpful for elderly individuals, especially when high-velocity, low-amplitude chiropractic adjustments may not be appropriate.

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

Quote of the Week: “Every choice you make has an end result.” ~Zig Ziglar

Exercise of the Week: Hamstring Curls Supine, Hips Held Motionless

Difficulty: Easy to Moderate

Start: Lie on back, lower legs resting on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in a straight position, feet to shoulders. Stabilize with stomach tucked in and hold.

Exercise: Roll ball toward buttocks using both feet. As ball comes closer to buttocks, hips should keep still, neither rising, falling or tilting to Curl legs to sides. Curl legs to 90 degrees & hold for 2 counts. Return to starting position, maintaining a tight abdomen throughout. Repeat 5-10 times.

Topic of the Week: Is Fat-Fighting Fat a Solution for Obesity?

It seems counter intuitive, but science believes manipulating body fat may be a vital new weapon in the battle against obesity. This knowledge has only come to light in the last five years because of technological advances in medical imaging equipment.

Why Do We Have Body Fat?
Your body contains fat throughout, including under the skin and around the internal organs. What is the purpose of body fat? It is primarily a storage area for lipids – molecules that consist of fat, sterols and vitamins that your body uses to create energy. Visceral fat in the abdominal area also helps protect internal organs from injury.

Too Much of a Good Thing
Unfortunately, many of us today are carrying too much body fat, especially visceral fat around the abdomen. This increases our risk of developing health problems. Visceral fat increases inflammation, which is linked to heart disease.

It also surges the levels of hormones and makes you more likely to become resistant to insulin – a problem closely associated with type 2 diabetes. Abdominal body fat is a risk factor for fatty liver disease, which can eventually cause damage to this organ. About 23% of obese people will develop the inflammatory inducing version of this disease.

The circumference of your waist is a good indicator of the proper range of visceral body fat for you. For women, the waistline should be less than 35 inches (88 cm). For men, the waist measurement should be less than 40 inches (102 cm).

White Fat. Brown Fat
Fat cells can be white or brown. White fat is more widespread whereas brown fat is found mostly in the neck and chest. Until recently, scientists believed brown fat disappeared in humans after infancy but new medical imaging proves brown fat continues to exist into adulthood.

The amount of brown fat varies from one person to another, but it is generally more prevalent in young women and least common in older, overweight men.

The Science of Brown Fat
Unlike white fat, which stores energy, brown fat burns energy (calories). In fact, one study reported three ounces of brown fat can burn several hundred calories a day.

Scientists are investigating possible ways that brown fat’s metabolic effect can be used to develop treatments for obesity. Along with changes to diet and lifestyle, curbing appetite has usually been the treatment path of traditional medicine. Now health experts have an alternate therapeutic approach with brown fat.

The key to making it successful is to find ways for the body to produce more brown fat without creating any dangerous upsets to the body’s regular metabolic functions.

In research recently published in the journal Nature Medicine, scientists manipulated the body’s chemical pathway responsible for converting vitamin A (retinols) into retinoic acid. Retinols play a vital role in the development of fat cells. By controlling this process, the research scientists were able to force fat-storing white cells to mimic the energy burning properties of brown fat cells.

We know hormones play an essential role in determining body fat in humans. Science has learned obese people are deficient in a hormone known as orexin. In laboratory experiments, researchers discovered this hormone actually signals brown fat to burn calories. In the future, obese patients could receive orexin hormonal treatments to reduce body weight.

Although it may be an excellent tool for weight loss, brown fat still requires much more scientific scrutiny and testing before it is ready to be used as a common treatment for weight loss. Doctors have been able to successfully grow human brown fat cells in a laboratory dish after removing a sample of brown fat from a surgery patient’s neck. However, researchers note that it is unlikely brown fat therapy in itself would be enough to counteract obesity without including sufficient exercise and good dietary practices as well. Are you struggling with too much body fat? Talk to your chiropractor about how you can improve your chances of winning your weight battle with proper exercise and diet.

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 ExpressT

Quote of the Week

Quote of the Week: The goal of spiritual practice is full recovery, and the only thing you need to recover from is a fractured sense of self. ~ Marianne Williamson

Exercise of the Week: Hamstring Curls Supine, Hips in Neutral Position

Difficulty: Moderate

Start: Lie on back, lower legs resting on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in a straight position, feet to shoulders. Stabilize with stomach tucked in and hold.

Exercise: Roll ball toward buttocks using both feet. As ball comes closer to buttocks, hips should rise but not bend, keeping a straight line between knees, hips and shoulders. Curl legs to 90 degrees & hold for 2 counts. Return to starting position, maintaining a tight abdomen throughout. Repeat 5-10 times.

Topic of the Week: Fractures and Chiropractic Care

Introduction
Bone fractures, or broken bones, are often caused by a forceful impact to or repetitive stress on one of your bones, and fractures can be debilitating, affecting your ability to perform your usual activities of daily living. Motor vehicle accidents, falls, and direct blows experienced during sports activities are among the leading causes of fractures, notes the University of Maryland Medical Center. Repetitive activities and certain diseases or underlying health problems can also cause fractures. Fractures are particularly common among older individuals. According to 2004 study published in the journal Bone, hip, wrist, and upper humerus, or upper arm, fractures are the most common fracture types in both men and women over 55.

Types of Fractures
Fractures can be classified in several different ways, including by cause (traumatic vs. pathological) and anatomical location (i.e., the specific location in your body in which the fracture occurs). Pathologic fractures, unlike those fractures caused by trauma, require a deeper investigation to determine the true underlying cause of your break. Pathologic fractures are caused by diseases that weaken bone, such as osteoporosis, cancer, infection, and certain inherited bone disorders.

Fractures are also classified by how your bone breaks, and whether your broken bone pierces your skin. Injuries in which your broken bone pierces your skin are called compound fractures, whereas injuries that involve a fracture of your bone only (without piercing your skin or damaging nearby tissues) are called simple fractures. Fractures can be complete (bone fragments are completely separated), incomplete (bone fragments are still partially connected), comminuted (bone breaks into many pieces), spiral, oblique, linear, or transverse.

Compression fractures, which involve the collapse of a vertebra, most commonly occur in the lower thoracic and upper lumbar spines, and in postmenopausal women.

A 2004 article published in the journal American Family Physician states that vertebral compression fractures affect about 25 percent of postmenopausal American women. The authors also note that the prevalence of vertebral compression fractures in postmenopausal women increases with age, up to 40 percent in women who are 80 years of age. Vertebral compression factors are a serious problem affecting spine health in older men and women.

Signs and Symptoms
Fractures may cause extreme pain, swelling, and bruising in your affected area, and they may involve a visibly misshapen joint or body segment. A broken bone may cause numbness and tingling, and you may be unable to move your injured limb or body part.

In some cases, a fracture may be difficult to distinguish from a dislocated bone, though both are true health emergencies and should be treated immediately by a qualified healthcare professional.

Re-establishing normal physical activity routines as soon as possible after a fracture heals is extremely important, especially in older adults who suffer a hip fracture. According to a study published in American Journal of Public Health, the general health of older individuals declines after hip fractures, so every effort should be made to regain full function to avoid health complications. Your chiropractor can recommend specific therapeutic exercises and activities that can accelerate your recovery and he or she can guide you toward a full and healthy return to your usual activities of daily living.

Chiropractic Treatment Approaches
Your chiropractor may use several gentle treatment methods to promote healing of your injured bone and other tissues during the immediate and long-term phases of your recovery. Specific treatment approaches differ between chiropractors, but a good general chiropractic approach to fracture care involves nutritional counseling, therapeutic taping procedures that help reduce swelling and bring nutrients to your damaged tissues, physical therapy modalities that help heal your injuries and simple exercises that you can perform as soon as possible after the removal of your splint or cast. Your doctor may also perform chiropractic adjustments or soft tissue work in other parts of your body to help you maintain good general joint mobility and promote a high level of health and well-being during your recovery.

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: The Blue Zones: Exploring Longevity

Longevity, the length or duration of human lives, is an intriguing topic that has been studied by numerous researchers. Many methods or strategies have been proposed to increase the average human lifespan, but finding concrete evidence of what works and what doesn’t is often challenging. In most cases, notes a study in the Gerontologist, living a longer life is a multidimensional achievement, and it involves you avoiding disease and disability, keeping high levels of physical and cognitive function, and staying engaged in social, leisure, and other productive activities.

The search to understand the secrets of longevity, for many, is more than simply about discovering how to live longer; it is also about how to live a healthier, happier, and more meaningful life. The best way to unlock these secrets, notes adventurer, educator, and author Dan Buettner in his book The Blue Zones: Lessons for Living Longer From People Who Lived the Longest, is to study the regions of the world where people live measurably longer lives.

The Blue Zones
Blue Zone is a term coined by two researchers, Gianni Pes and Michel Poulin, who used it to describe longevity hotspots - regions of the world that produce the greatest concentration of centenarians, or people who have lived 100 years. Having a high concentration of centenarians is an important criterion in achieving Blue Zone status, though these areas (and the groups that inhabit them) also are known to experience fewer diseases that reduce lifespans in other regions of the developed world and enjoy not only more years of life, but more healthy years of life.

Buettner has identified five distinct Blue Zones around the world, including the islands of Okinawa, Japan, mountain villages in Sardinia, Italy, the Nicoya Peninsula in Costa Rica, the island of Icaria, in Greece, and Loma Linda, California. Blue Zone groups, according to Buettner, appear to have the following lifestyle factors in common, even though these groups are separated by thousands of miles: they do not smoke, they place a priority on family, they participate in moderately strenuous physical activity every day, they stay socially connected and engaged, and, though exceptions exist, they consume a diet centered around fruits, vegetables, and whole grains.

Smoking and Longevity
Smoking status is a common thread that binds Blue Zone groups, and not smoking is a lifestyle characteristic shared by Blue Zone groups that helps boost their longevity. Smoking, perhaps not surprisingly, is extremely rare among centenarians. Smokers in any culture live fewer years than nonsmokers, though even longtime smokers can benefit from smoking cessation. According to a 2002 study published in the American Journal of Public Health, quitting smoking as early as possible is important for health reasons and longevity, though smoking cessation at any age confers significant life extensions.

An Emphasis on Family
All Blue Zone groups place great significance on family time and togetherness, and they put family ahead of their other problems or concerns. Buettner states that being part of a thriving family unit can add six years to your life expectancy, and that other family-related factors that nurture longevity include spending a significant amount of time with your children, engaging in a loving, monogamous relationship, and keeping your aging parents close by. Close contact with older family members or community elders is an important variable in the longevity equation in Blue Zone groups.

Regular Physical Activity
Moderately strenuous physical activity is an intimate part of daily life in Blue Zone groups. Walking, gardening, tending herds, and other manual tasks are built into the daily schedule, keeping many Blue Zone individuals in a state of near-constant movement or motion. Increased physical activity levels are essential in boosting longevity, though researchers sometimes disagree on the intensity with which this exercise should be performed. A study published in the American Journal of Epidemiology suggests that moderate intensity activities are somewhat beneficial in reducing mortality rates, though the researchers note that vigorous activity may be even more beneficial.

Social Connectedness
Social connectedness, or a sense of belonging in a community, helps Blue Zone group members in times of crisis or distress. Many Blue Zone individuals are surrounded their entire lives by a close group of friends who support them during their times of greatest physical, emotional, and inancial need. Benefits of this permanent support network include reduced anxiety during stressful life events, a sense of belonging and purpose in the world, and, according to Buettner, a decreased likelihood of heart disease and depression.

A Healthy Diet
Blue Zone diets are largely plantbased and include plenty of nuts, beans, greens (green plants), and whole grains. Some Blue Zone diets also include a small amount of meat or fish as well as cheese and red wine. Blue Zone members’ increased consumption of vegetables and unprocessed foods provides them with natural antioxidants and other nutrients that may help prevent chronic disease.

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

Exercise of the Week: Cobra Pose – Spinal Extension

Difficulty: Easy - moderate

Start: Place a mat on the floor. Position your body as shown in Image #1, with spine in a neutral position.

Exercise: Try to move spine into a fully extended position. Concentrate on lowering hips right to the floor, relaxing the muscles of spine. Support upper body with your arms straight. Bring chin up toward the ceiling. Hold for 15-60 seconds. Return to neutral position and rest for 15 seconds. Repeat 5X.

Quote of the Week

Quote of the Week: “Remember that no time spent with your children is ever wasted “- H. Jackson Brown

Quote of the Week

Quote of the Week: “Much of your pain is the bitter potion by which the physician within you heals your sick self. “- Kahlil Gibran

Exercise of the Week

Topic of the Week: Low Back Pain – Your #1 Reason to see a Chiropractor

For over a hundred years, people have been seeking chiropractors to help them with their backs. Of all the reasons to see a chiropractor, the most common is for lower back pain. It is no wonder: recent estimates show that up to 80% of the North American population will experience disabling back pain at some point in their lives and approximately 31 million are likely to be experiencing back pain as you read this!!

Altogether, there are 24 vertebrae in your spine: 7 cervical, 12 thoracic and 5 lumbar. The sacrum and coccyx are also considered part of your spine, but they comprise the tailbone area that connects the spine to your pelvis.

The spine serves three main functions: 1) structural foundation (it is your body’s back-bone!); 2) functional movements in all directions of your torso; and 3) protection of a very sensitive and important nerve tissue – the spinal cord. In order to perform all three of these crucial functions the spine must be stable, strong, and at the same time, flexible. This is why chiropractic is so important - to help you maintain a healthy balance in all three areas!

Why is the lower back so susceptible to injury?
Of all the vertebrae, the ones in your lower back experience the greatest loads. Like the trunk of a tree, the lumbar spine provides support for the rest of the body whenever it is in an upright position. This is one of the main reasons why the lower back will require your chiropractor’s attention.

Postural Strain:
The lower back curve (lumbar lordosis) sets the spine in the right position and the rest of the spine is designed to follow its lead when in a vertical position. Therefore, whenever conditions in the body threaten proper postural alignment (i.e. excessive weight in the stomach area, ‘slumped’ upper back posture), the powerful lower back muscles will be called upon to correct for these deviations. If they are put under an abnormal amount of stress and strain for an extended period, this will not only negatively affect the muscles themselves (muscle strain and spasm), but can also contribute to a greater likelihood of vertebral subluxations, joint irritation, disc bulges and nerve impingement - all from greater compressive loads put on the lower back.

Disc Herniations:
In between each neighboring vertebra, there are intervertebral discs – soft tissue “cushions” that allow for individual vertebral movement, while at the same time absorbing a large degree of vertical load exerted on the spine. Although they are quite robust in the lumbar spine, these discs are very susceptible to bulge, tear or herniated because of all the variable forces they will experience from day to day. Because of the orientation of the joints in the lower back, the lumbar spine is designed to provide for a great deal of spinal flexion and extension (bending forward and backward).

This is why bending and twisting at the same time is not recommended as it goes against nature’s design and exposes those soft tissue discs to a lot of unnecessary shearing forces. If the integrity of the disc is compromised by these movements, the resulting injury can lead to distortion of the disc itself (disc bulge), plus inflammation, both of which may irritate the nerves as they exit the spine. In addition, if the disc loses its natural shape, this can distort the alignment of the lumbar spine, leading to vertebral subluxations. Chiropractic care has been shown to be very effective at times in the treatment of spinal problems caused by disc herniations.

Vertebral subluxations:
When the individual vertebrae are not aligned and/or functioning properly, this is what a chiropractor refers to as the “vertebral subluxation.” When a vertebra is subluxated, it can lead to abnormal stress and strain on any and all of the pain-sensitive tissues mentioned above. Alignment is the true key to spinal health, and the chiropractic adjustment is the one tool specifically designed to maintain spinal alignment. If you are experiencing any lower back discomfort, the first person you should call is your chiropractor! Chiropractic care is not only beneficial for the short term but regular maintenance care is highly recommended for long-term relief too.

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

Exercise of the Week: Extension

Difficulty: Easy

(Consult your chiropractor before doing this or any other exercise.)

Start: Place a mat on floor. Position your body as shown in Image #1, with spine in a neutral position.

Exercise: Try to move spine into a fully extended position. Concentrate on bringing belly button toward floor, relaxing muscles of spine. Bring chin up toward ceiling as well. Hold for 15-30 seconds. Return to neutral position and rest for 15 seconds. Repeat 5-10X.

Topic of the Week: Sports Drinks

Sports drinks are an often helpful way to prevent dehydration and depletion of your body’s carbohydrate reserves during prolonged physical activity, though not all sports drinks are created equal. Many commercial sports drinks contain questionable ingredients that may unfavorably affect your health. It is important to understand the circumstances in which sports drinks can best support your exercise performance and the ingredients that make up commercial sports beverages.

Electrolytes Explained
Electrolytes are ions (and, in some cases, essential minerals) that affect metabolic processes in your body, including the movement of nutrients into your cells and the removal of cellular waste products. Electrolytes help regulate the acid-base balance in your body necessary for normal cellular function. Sweat that you lose during exercise contains numerous electrolytes, including calcium, magnesium, sodium, chloride, and potassium, among others. Significant sweat loss without electrolyte replenishment may lead to severe dehydration.

Effects of Dehydration
Your body sweats during exercise tohelp keep your core temperature constant. The cost of keeping your core temperature at 37 degrees C, however, is fluid and electrolyte loss. Dehydration can occur quickly with physical activity in extreme environments. The physiological effects of dehydration depend on the percentage of body weight you lose as sweat during prolonged exercise. According to a study published in the International Journal of Sports Medicine, you will experience impaired exercise performance after losing as little as 2 percent of your body weight as sweat. A 4 percent body weight loss as sweat significantly reduces your ability to perform muscular work, and sweatrelated body weight losses of 5 and 7 percent cause heat exhaustion and hallucinations, respectively. If you lose 10 percent of your body weight as sweat, you will experience circulatory collapse and heat stroke.

Carbohydrate Depletion
Carbohydrate depletion - the depletion of your muscle and liver glycogen reserves - is another factor to consider with prolonged, endurance-based activities, such as marathon running. Glycogen is the principle form in which glucose is stored in your liver and muscle tissue.Your body reacts to prolonged periods of physical exertion by releasing hormones that convert glycogen to glucose to maintain your blood glucose levels. When you perform exercise that relies more on carbohydrates as a fuel (as opposed to fats) you can maintain a relatively high intensity for about 2 hours. After 2 hours, your muscle and liver glycogen stores are in danger of being depleted. Further exercise will require the consumption of carbohydrate to stave off low blood sugar levels, fatigue and other detrimental effects to your exercise performance. Ingesting carbohydrate during exercise can help you maintain your body’s glycogen levels and provide you with the energy you need to perform your endurance event or activity.

Sports Drink Considerations
Sports drinks, though consumed by many athletes, both recreational and competitive alike, may be most appropriate for individuals participating in vigorous physical activity; that is, a bout of exercise lasting at least 45-60 minutes, during which time you are sweating profusely. Sports drinks may provide little benefit beyond water for individuals participating in low intensity activity for short durations. Consider both the duration and intensity of your activity as well as the climate in which you will be exercising before selecting your sports drink

Common inclusions in many commercial sports drinks, or energy drinks, include caffeine, high-fructose corn syrup, and other added sweeteners. Caffeine, often found in high quantities in these beverages, stimulates your nervous system and actually may improve your endurance performance. One study published in the journal Physician and Sportsmedicine notes that caffeine can increase exercise ventilation and lung function at all workloads in competitive endurance athletes but caffeine may also raise your heart rate and blood pressure. Some people who consume large amounts of caffeine may experience insomnia, irritability, restlessness, headaches, and heart palpitations.

High-fructose corn syrup and other types of added sweeteners are common ingredients in sports drinks, and they present significant health risks. The Mayo Clinic states that consumption of large amounts of any type of added sugar in beverages, including highfructose corn syrup, is linked to weight gain, dental cavities, poor nutrition, and elevated triglyceride levels, which may boost your likelihood of a heart attack.

Consider making your own sports drink to promote both health and performance or using other products readily available in many grocery stores. Coconut water, the clear fluid inside coconuts, is an excellent substitution for conventional sports drinks, as it contains significant amounts of electrolytes, minerals, and antioxidants. A study published in the Journal of Physiological Anthropology and Applied Human Science states that consumption of fresh, young coconut water is appropriate for whole body rehydration after exercise. To make your own sports drink, blend ice and water with one apple, two carrots, two celery sticks, one small parsley bunch, and a handful of mixed greens.

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 for Mid-Back Pain

When people think of chiropractors, most think of treatments for lower back pain. Low back pain (LBP) is definitely the most common complaint treated by chiropractors, as it affects up to 31 million North Americans at any one time, and up to 80% of the population will experience debilitating low back pain at some point in their lives.


Did you know that mid-back pain is also quite common, and the causes of mid-back symptoms could even exacerbate lower back pain? We define the mid-back as the area of the spine between the shoulder blades, extending down as far as, and including, the upper lumbar spine.

What causes mid-back pain?

Of all potential causes, disc herniations are probably the least likely reason for mid-back pain. Not only are they rarely found in that area on MRI images, but even when present, they are often asymptomatic. One of the reasons is because the mid-back does not have to support as much weight as the lower back does. Plus, the midback has a ribcage attached to it (decreasing its mobility). Without excessive movement in this area, disc bulges are less likely to occur.

Instead, symptoms in this area are more likely to be caused by muscle, nerve or joint irritation. With a number of postural muscles being anchored in the mid-back, any postural deviations (like head held forward or shoulders rounded) can result in stress and strain of these soft tissues. Since postural muscles run vertically, any tension in these muscles will cause compression of the joints in the thoracic spine. If you find yourself with mid-back symptoms related to postural changes, visit your chiropractor – chiropractic adjustments can help take pressure off the joints, plus facilitate proper postural alignment. Once the stress and strain is off your joints, degenerative changes from chronic postural stress can be prevented.

Ribs are another potential source of pain. Every vertebra of the thoracic spine makes a connection with up to four ribs (the first and last vertebrae of the spinal column only attach to two each). Fractured ribs can occur when a person experiences direct trauma to this area – it is an extremely painful condition, and could lead to complications such as a punctured lung. If you suspect your rib is fractured, go to the hospital immediately.

In between each of the ribs, there are intercostal muscles, blood vessels and nerves. Vertebral subluxations in the mid-back can irritate any of these tissues, resulting in pain that can travel along a rib from back to front. The pain can be sharp and sudden, or more achy and constant. If you are experiencing symptoms such as these, be sure to have your chiropractor assess your mid-back for vertebral subluxations.

However, if your mid-back pain is associated with a blister-like skin rash traveling in the same direction as a rib, it may not be a subluxation that’s causing your problem, but could be a virus. Shingles is a condition where the chicken-pox virus (Herpes Zoster) infects one of the intercostal nerves, thereby producing extremely painful and burning sensations in the area of that nerve. Since the skin becomes very sensitive, this condition is difficult to treat manually. You should tell your chiropractor if you notice a skin rash associated with your mid-back pain.

How can mid-back problems cause lower back pain?
One of the main reasons this can occur is because the mid-back is an area where many large, powerful low back muscles attach. One of these is called the iliopsoas. It starts at the top of the leg, and then passes through the pelvis to attach as high up as the lowest thoracic vertebra. If vertebral subluxations are present in the lower thoracic or upper lumbar spine, this can irritate the iliopsoas muscle, causing it to be abnormally tight. Tightness in this muscle can cause a torqueing of the pelvic bones and compression of the sacroiliac (SI) joints leading to lower back and pelvic pain that requires chiropractic treatments too! The main postural muscles of the lower back (erector spinae) attach into the midback vertebrae and ribs as well.

Finally, consider this: the mid-back area is also where the diaphragm connects (the largest, most important breathing muscle). So, if you have mid-back issues, getting chiropractic care could be as important to your health as the very air you breathe!

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