Topic of the Week: Sleep Apnea Affects More Than Your Sleep

We are now deep in the heart of winter, and you have probably already spent a good deal of the season trying to keep cold and flu viruses away by frequently washing your hands, getting lots of rest, and eating plenty of fruits and vegetables to keep your immune system in top shape. One nutrient that is important for battling infections is vitamin A.
This nutrient is based on chemical substances called retinoids and carotenoids. Each performs a number of vital functions in the body.

Immune System
When it comes to viruses and bacteria, vitamin A boosts the strength of mucous to fight these organisms and prevent them from entering the body. Vitamin A is also key in the development of lymphocytes - white blood cells that spur your immune system into action and kill infected cells.


Blood Health
As well as influencing white blood cells, vitamin A plays a role in the development of oxygen carried by red blood cells. Sufficient amounts of this vitamin can also help increase the supplementation is often used to treat iron-deficiency anemia.


Vision
Vitamin A is crucial for eye health, as it helps your vision adjust to darkness and protects many parts of the eye from damage. We are fortunate in North America because vitamin A deficiency is rare compared to developing countries, where this nutrient deficiency is the leading cause of blindness.


Cancer
Vitamin A may play a positive role in cancer by preventing the creation of cancerous cells. But more research needs to be conducted as some of the results from the cancer studies are mixed.
In one study, researchers were surprised to find that vitamin A may actually increase the risk of lung cancer in smokers. The research recruited 9,000 smokers and gave each of them 25,000 international units of retinol and 30 milligrams of betacarotene (both vitamin A precursors) daily for four years. At the end of the research period, the incidence of lung cancer was 28% higher in the supplement group compared to the placebo group. However, a study undertaken in China revealed participants who took a daily supplement containing betacarotene, selenium and vitamin E for five years saw a 13% reduction in esophageal and gastric cancers.
An interesting report published in the Archives of Internal Medicine showed that high blood levels of alpha-carotene (converted to vitamin A in the body) were linked to a lower overall risk of death from disease over a 14-year period. Alpha-carotene also seemed to reduce the chances of dying from cancer and cardiovascular disease. The researchers noted that alpha-carotene may be more powerful at blocking cancerous tumors than its chemically similar cousin beta-carotene.


Best Dietary Sources of Vitamin A
How much vitamin A should you get daily? The answer will depend on your age, gender and current state of health. Daily guidelines suggest 900ug (micrograms) for men and 700ug for women (19 years or older). Amounts for infants and children vary by age. Talk to your chiropractor for the amount that is right for you and your loved ones.
The best supplies of vitamin A can be found in yellow, orange and dark green vegetables, such as carrots, sweet potatoes, spinach, asparagus and yellow squash. Whole eggs, fish liver oil and fortified dairy products are also good sources.


Too Much of a Good Thing
Large doses of vitamin A supplements can be toxic, and depending on the chemical formulation, may increase the risk of birth defects. You should not take supplements without first discussing them with a qualified healthcare professional.
Make an appointment with your chiropractor to review your nutritional habits and discover the ways to eat for optimal health.

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Quote of the Week:

“One kind word can warm three winter months.”~ Japanese Proverb

Exercise of the Week: Lumbar stabilization (stage 4) – “Plank Up”

Difficulty: Moderate to Advanced

Start: Lie down on stomach. Then, begin by propping upper body up onto elbows/forearms, with hands together in prayer position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you are resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, lift one arm and place hand/arm in push-up position. Then, keeping torso as steady as possible, push up so both hands/arms are in final push-up position. Pause, then lower back down to your elbows, keeping your torso steady throughout movement. For next repetition, start with opposite hand/arm. Perform 3-5 repetitions per side. Be careful not to strain lower back.

Core Fitness - What Is It and What Is It Good For?

This newsletter issue for December 2011 is brought to you by Life Wellness Center

Core training is a no-longer-new catchphrase on the fitness landscape. Many doctors, including chiropractors, orthopedists, and even cardiologists, emphasize the importance of core training with their patients. Practically every physical therapist and personal trainer has learned a variety of core exercises to use with their clients. Core fitness has become an advertising buzzword, helping to sell all kinds of health-related products. The overall result is raised awareness of the importance of core strength and the opportunity to engage in a critically important form of healthy exercise....(Click here to continue reading)

What's Happening This Week At LWC!

Quote of the Week:

“If you can’t change your fate, change your attitude”~ Amy Tan

Topic of the Week: GIVE YOURSELF THE GIFT OF CHIROPRACTIC THIS YEAR!

In many traditions and cultures, December is the month of major holidays which include the giving and receiving of gifts. Normally, one would assume this time is only associated with joy and gratitude.



All-too-often, however, this time of year can be associated with a lot of stress! Travel schedules, family obligations and unrealistic expectations placed upon us can create stress that builds up as tension in our bodies. This leaves us more vulnerable to feeling aches and pains in our joints or muscles, or succumbing to the ever-present cold or flu virus.


It is not surprising that stress causes tension. But how is it that tension can actually hurt us? If you have ever been the victim of a stressful situation (who hasn’t?), you’ll probably remember the muscles of your neck and shoulders feeling tight, or maybe you were aware of clenching your jaw or fists? This is a typical physical response to mental or emotional challenges. How this leads to damage in your body can be found in the relationship between muscles and joints: Some muscles tighten to provide postural support, and others contract and relax to generate movement. Each muscle attaches to at least two different bones, generating relative movement around a common joint. For example, the bicep muscle crosses the elbow joint, and when the bicep shortens, the arm is flexed at the elbow. Muscle contraction places an increased physical strain or load on the tissues, but this strain is used to perform a useful function. Movement of your muscles is coordinated by the messages relayed by nerves coming from your brain. When muscles are not needed, nerve signals are silenced and the muscles return to a relaxed, resting tone, ready for when they are next called upon to contract.


When abnormal tension exists in the nervous system (caused by stress), muscles are bombarded by a low-level of nervous system activity – this does not create enough stimulation to cause a contraction, but generates a higher resting tone. This higher tone (muscle tightness) not only places an undue amount of strain on the tissues not being used, but it also leads to a greater compressive load on the joints that are coupled with the muscles in question. This is very unhealthy for the joint, as it could convert minor imbalances to major ones, leading to misalignment and subluxation of the joint. If this happens over time, extra pressure can also lead to accelerated joint degeneration – or osteoarthritis.


Chiropractic to the rescue!
Anyone who has experienced a chiropractic adjustment will know what it feels like to have pressure taken off their joints. Instant relief!


However, did you know that one of the main reasons why Chiropractors adjust your spine is to help restore proper tone in the nervous system? The father of Chiropractic, D.D. Palmer, spoke about this all the time. He described normal tone in the human nervous system responsible for a state of ease in the body, and abnormal tone in the nervous system leading to dis-ease. When the spine has areas of misalignment, this can cause irritation of the nervous system. These areas of misalignment or irritation are called vertebral subluxations.


Having nervous system irritation is like having extra ‘noise’ in the room when you are trying to have a conversation with someone. This makes it harder to hear the message. As a result, you either have to shout to get your point across, or risk not being understood. In the body, when this extra noise occurs in the spine (from subluxations) this can cause miscommunication in the nervous system, which can lead to dysfunction and pain.


With a well-placed Chiropractic adjustment, vertebrae are swiftly and effectively shifted back in place, taking excessive pressure off the joints and removing the excessive ‘noise’ from the nervous system that vertebral subluxations can cause.


That is why scheduling a visit to your Chiropractor just before and just after the holiday season is perfect timing! It can help facilitate a greater sense of ‘ease’ in the body, making it easier to handle the stress that normally awaits you at this time of year. Or, once you have been exposed to and felt the effects of the stress, your Chiropractor can bring your system back to normal. We can not think of a better gift to give yourself this year!


HAPPY AND SAFE HOLIDAYS TO EVERYONE!

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Exercise of the Week: Lumbar stabilization (stage 3) Plank Position

Difficulty: Moderate

Start: Lie down on stomach. Then, begin by propping upper body up onto elbows/forearms, with hands together in prayer position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you’re resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, lift one leg 6-8 inches. Hold this position for 10-20 seconds. (Option 1).
If this is relatively easy, try bringing the leg horizontal out to one side as far as you can, keeping torso steady. Hold this position 10-20 seconds. (Option #2)
Switch legs, and repeat. Perform3-5 sets of this exercise per side. Be careful not to strain lower back.

Book Signing - Saturday, December 17th at 9:00 AM!!!

The ultimate guide to sticking with your New Year’s Resolution to get fit and stay fit is here!

Join Scott Fjelsted for a short lecture and book signing of his recently published book ForeverFitU; Making Fitness A Lifestyle That Lasts A Lifetime, on Saturday, December 17 at 9 A.M. at the Life Wellness Center in Lakeville, MN!

If you or someone you know has struggled with making fitness a lifestyle, this is a small but powerful tool to help you do so.

If you cannot make the book signing and would like to purchase ForeverFitU for you or as a Christmas gift for someone you know, send Scott Fjelsted an email with your name, address and how many books you want and Scott will send you a signed book(s) in plenty of time for Christmas!

You can also WIN a free copy of Scott's autographed book signed also by O'Neal Hampton, contestant on The Biggest Loser, Season 9!

Quote of the Week

“A good laugh and a long sleep are the best cures in the doctor’s book.”~ Irish Proverb

Topic of the Week: Sleep Apnea Affects More Than Your Sleep

As the obesity epidemic rises around the world, we see how this problem multiplies several serious health conditions. One of these conditions will literally keep you awake at night: sleep apnea. Obese people are at greater risk to develop this condition. It affects about 18 million people in North America and that number is expected to steadily increase.


There are two types. Obstructive sleep apnea is the most common, and it occurs when your airway is blocked because soft tissue at the back of the throat collapses during sleep. When this happens, the brain alerts you by waking you. Depending on the severity of the condition, you may wake several hundred times throughout your sleep cycle - even though you may not remember all waking periods.


The less common central sleep apnea happens when the brain does not send signals to the muscles to breathe but the airway is not actually blocked. This condition indicates a problem in the respiratory system.


Without restful sleep, you greatly increase the risk of heart attacks, strokes, diabetes and hypertension.


Sleep apnea can occur in men, women and children. However, several risk factors can boost your chances of developing this problem. These include obesity, over 40 years of age, a large neck size (16” inches plus), nasal obstructions, gastrointestinal reflux, or a family history of sleep apnea. Men are also more likely to develop this condition than women.


When you have sleep apnea, you often...
- Snore loudly
- Gasp for breath while sleeping
- Awake frequently
- Suffer morning headaches
- Experience daytime sleepiness
- Have concentration and memory problems
- Feel depressed


Poor Sleep Equals Poor Health
Many people underestimate how insufficient sleep can harm their health. A study from Sweden found stroke victims with obstructive sleep apnea were more likely to die than those with no history of this sleep disorder.


Yale University published research that revealed patients with obstructive sleep apnea had a 30% higher risk of having a heart attack or dying over a four to five year period. Those patients who were diagnosed with severe sleep apnea had the greatest chance of heart attack or death. This is probably due to decreased oxygen intake caused by the breathing stoppages that occur in sleep apnea sufferers.


Another startling risk is motor vehicle injuries. In research presented at an annual conference of the American Thoracic Society, scientists showed drivers with a history of sleep apnea were twice as likely to have a motor vehicle accident – 250 total car accidents for the sleep apnea group over three years, but only 125 accidents for non-sleep apnea group over the same time.


Diagnosis and Treatment
If you need to be tested for sleep apnea, your physician may refer you to a sleep clinic. There, you will undergo a polysomnogram in which a technician attaches electrodes to your head and body. The electrodes transmit information to a machine that records your electrical signals, muscle activity and oxygen levels. A sleep specialist analyzes the results from the test to determine if you have sleep apnea.


You may be able to treat mild sleep apnea with lifestyle changes. Experts recommend you avoid consuming alcohol, smoking, using sleep pills and sleeping on your back.


Losing weight may also help diminish sleep apnea. Sweden’s Karolinska Institute enlisted 60 overweight and obese men with moderate or severe sleep apnea. The men were placed on a calorie restricted diet for nine weeks. At the end of the study, the men lost an average of 40 pounds and saw significant relief from sleep apnea symptoms.


Dental appliances designed specifically for sleep apnea may be beneficial for some patients.


If your sleep apnea cannot be controlled through lifestyle changes or dental devices, it may be necessary for you to use a continuous positive airway pressure (CPAP) machine. This machine pumps continuous air through a hose and into your nose. The resulting air pressure keeps your airway clear and prevents sleep disruption.


Nasal and soft tissue surgery can be performed to alleviate sleep apnea. However, surgery does not guarantee a cure. Most physicians recommend less invasive techniques like lifestyle changes and CPAP machines.


If you frequently awake during sleep, you should discuss it with your primary healthcare specialist. Even if you are not diagnosed with sleep apnea, you want to address your insomnia as it can have a profound impact on your current and future health.

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Exercise of the Week: Lumbar stabilization (stage 2) Plank Position

Difficulty: Moderate

Start: Lie down on stomach.
Then, begin by propping upper body up onto elbows/forearms, with hands together in prayer position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you’re resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, bend one leg to 90 degrees. Hold this position for 10-20 seconds. (Option 1) If this is relatively easy, try lifting leg higher, and hold this position for 10-20 seconds. (Option 2) Switch legs, and repeat. Perform 3-5 sets of this exercise per side. Be careful not to strain lower back.

Man and Machine

Is a computer like a human brain or is a human brain like a computer? When machines allow us to extend our abilities, are we enhancing our humanness or becoming more machine-like? What are the meaningful distinctions between humans and machines and how do these impact our daily pursuits of health, well-being, and happiness?

One primary practical distinction is that humans initiate spontaneous, unique, non-predetermined actions and machines do not. Advanced machines such as military early warning systems may initiate spontaneous activities, but all of these are predetermined and predefined to a greater or lesser degree. And for any machine responses that are not previously designated and programmed as routine, human interaction is required for initiation of the suggested action.


Generally, even the "smartest" machine only has access to a built-in suite of responses. Noted exceptions include computer programs based on simple rules which emulate living systems. The "cellular automata" generated by these programs demonstrate spontaneous emergent behaviors not predictable from the simple rules themselves. The "artificial life" thus observed is exceedingly complex and can even provide optimal solutions to deep scientific problems posed to the system by investigators.


Cellular automata are examples of complex systems, defined as systems which are critically sensitive to small changes in initial conditions. Complex systems achieved fame in Michael Crichton's novel (and the subsequent Stephen Spielberg film), "Jurassic Park". In the book, the paleobotanist Dr. Ian Malcolm uses the weather as an example of the nature of complex systems. In a scene which has achieved iconic status, Malcolm relates how a butterfly flapping its wings in the Amazon rain forest can cause a tornado in the American Midwest. Small changes in a complex system's initial state can lead to substantial unpredictable results in the system as a whole.


The human nervous system is such a complex, dynamic system.1,2,3 Small changes in the nervous system's initial state can result in dramatic outcomes. For example, a spinal misalignment (resulting from an innocuous low back muscle strain) can irritate a spinal nerve (a small change in initial conditions) which can lead to chronic indigestion, allergies, migraine headaches, or even high blood pressure down the road.


Most machines are not complex in this way, but they do require regular maintenance and care. As human beings, we are complex systems by our very nature and the importance of regular maintenance and care is that much greater. A healthy spine and optimally functioning nerve system go very far toward ensuring the health of our body-as-machine and our associated happiness and well-being.

Man as a Machine

The machine metaphor is very useful when we are considering aspects of human health and disease. For example, human machines need tuneups just as much and just as regularly as do mechanical machines.

Human machines that are "out of tune" break down. The nature of the breakdown may be minor or major, but it's never a good thing. Most of the time our health is transparent to us - we don't consciously experience our various body parts doing their job. Pain, however, is a notably conscious experience and one which is almost always unwelcome and unpleasant.


Regular chiropractic care is a convenient, efficient, and highly effective method of maintaining your personal human machine at peak levels of performance and structural integrity. Chiropractic care corrects the spinal misalignments that are common denominators in many, if not most, physical ailments and disorders. Chiropractic care directly addresses mechanical problems and helps ensure optimal functioning - optimal levels of health and well-being.

Diva Night II Vendor Spotlight: Apres Velo

Crazy about biking clothing and fashion accessories? Check out one of our vendors that will be at next month's 'Diva Night III': http://us.apresvelo.com/index.htm

Quote of the Week:

“There are lots of people who mistake their imagination for their memory.” ~ Josh Billings

Topic of the Week: Innate Intelligence and its Relation to Chiropractic

Innate Intelligence – a chiropractic principle that supports your overall health and well-being!


When your life began, there were only two cells that came together to be ONE.


That one cell divided, then divided again, and divided again… eventually resulting in the human being that is known as YOU (a collection of about 50-70 TRILLION cells!).


Have you ever wondered how each cell knew where it was supposed to go? How, once a cell divided to become two new cells, that one of them knew it was supposed to differentiate into a heart cell, and the other was destined to become a lung cell? Or, how once all these individual cells grew and divided, that they were able to remain coordinated, with billions of cellular interactions taking place every second? How can all this be accomplished without you needing to be aware of any of it?


The original chiropractor, D.D. Palmer, also wondered about these things. He was fascinated with the human body and human life. From his experience with different healing modalities, he observed how health could be influenced by energy, and energy fields. He posited that all living matter must be guided to grow and evolve by an invisible life force – which he called Universal Intelligence.


It then followed that since we are alive, we must also possess within us a form of this Universal Intelligence – an energy which gives and sustains our lives with ease. He coined this force inside the body Innate Intelligence. As long as this Innate Intelligence is allowed to flow freely through and within us, then the physical matter can be animated and organized into a living, breathing, creative, expressive organism.


How does Innate Intelligence relate to chiropractic?


Universal and Innate Intelligence, in and of themselves, are considered perfect creations. However, once this intelligence has been injected into a physical system, it is unfortunately subject to the imperfect nature of that system. Such is the destiny of Innate Intelligence in the human body. Wherever there is a disruption of this life energy in the body, imperfection is expressed, and dis-ease can result.


D.D. Palmer taught us that Innate Intelligence is communicated to every cell in the body via the nervous system. Therefore, as long as the nervous system is free of interference or disruption, the health and wellness of the organism is sustained (considering the natural life-span of every cell).


The importance of the brain and the spinal cord relative to the life of every human being is confirmed by the body’s anatomy – these are the only two tissues in the body completely encased in a hard skeletal shell of protection! However, all this protection does not come without a cost. Bone is not very flexible – and life without movement is rather meaningless. So, in order to facilitate movement, the spine was separated into 26 movable pieces – 24 vertebrae, plus a sacrum and coccyx.


Because the individual parts of the spine can move, they can also become displaced. When a vertebra gets misaligned, restricted and/or dysfunctional, this is called a vertebral subluxation. Not only can this cause painful irritation of the joints and the nerves associated with that vertebra, but it can also disrupt the natural flow of Innate Intelligence, which can then disrupt the function of any tissue in the body, including the immune system – which leaves a person susceptible to illness.


Fortunately, D.D. Palmer recognized the importance of the spine, and the significance of vertebral subluxations with respect to our health. So important, in fact, that in 1895 – Chiropractic was born.


Although chiropractic and chiropractic techniques have evolved considerably over the last 115 years, all chiropractors hold true as their central tenet:


The human body possesses an Innate Intelligence with infinite wisdom – including the ability to maintain and sustain life – and this Innate Intelligence gives the body a natural state of ease, which can also be termed well-being. Innate Intelligence is communicated throughout the body by the nervous system. If the nervous system becomes irritated, then the communication of Innate Intelligence will be disrupted, causing dis-ease. The most common cause of nervous system interference and irritation is the vertebral subluxation.


Chiropractic is the only health care profession that has, as its central purpose, the identification and removal of vertebral subluxations from the spine in order to restore our natural state of ease and well-being. Anyone who has experienced a chiropractic adjustment can attest to the wide range of benefits that chiropractic provides.


Chiropractic adjustments not only ease your pain and suffering by taking the pressure off joints and nerves – they promote wellness by facilitating the flow of Innate Intelligence!


Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Exercise of the Week: Abdominal Twists on Exercise Ball

Difficulty: Moderate to Advanced

Start: Assume reverse bridge position with shoulder blades and head resting on exercise ball. Focus on bringing belly button inward, and holding entire body in a straight line – ankles to ears. Arms are positioned straight to the side, palms facing up.

Exercise: Keeping hips elevated, reach one hand to ceiling, creating an upper body twist relative to pelvis. Allow ball to roll slightly underneath you. In ideal finish position, upper body will turn 90o relative to lower body, with only one shoulder touching ball. Pause for 2 counts. Return to starting position, and repeat on opposite side. Repeat 5-10 times per side.

Topic of the Week: Natural Substances Show Promise in Fighting Cancer

New research, much of it released in the last six months, reveals compelling results for natural substances helping in the battle against cancer. While traditional cancer drugs do save lives, many of these medications have serious side effects, which can become so intolerable patients are unable to continue using them. As well, these medications can also destroy healthy cells at the same time they kill cancer cells.

Cheese

It may surprise you to hear that cheese has anti-cancer properties. Although this news was first released in Europe a number of years ago, only recently has the information gained attention in the North American media.

Research from the Netherlands reveals that hard cheeses like Gouda, Emmental and Edam may slash the risk of some cancers. Researchers attribute vitamin K2 found in these types of cheese with an anti-cancer mechanism. While it kills cancer cells, K2 performs another vital function: it stops cancer from creating blood vessels. Without blood vessels to feed it, cancer is prevented from growing and spreading.

Research shows these hard cheeses may help prevent the development of lung, breast and prostate cancer. About 2 slices daily of these cheeses can provide the therapeutic benefits against cancer.

Saffron

This expensive and highly prized spice has been used medicinally in many world cultures for centuries, including as a natural anti-depressant. Saffron is also an antioxidant and anti-inflammatory.

Now research published in Hepatology shows saffron may have powerful protective properties against liver cancer (hepatocellular carcinoma).

In the Hepatology study, rats were injected with chemicals that induced liver cancer and then were given saffron. The spice slowed cancer cells from spreading and stimulated apoptosis (programmed cell death).

The authors of the research remarked: “This study provides evidence that saffron exerts a significant chemopreventive effect against liver cancer through inhibition of cell proliferation and induction of apoptosis. This report also shows some evidence that saffron protects rat liver from cancer via modulating oxidative damage and suppressing inflammatory response.”

Whole Ginger Extract

Like saffron, ginger has antioxidant and anti-inflammatory compounds. It is also one of the most widely used substances in traditional herbal medicine of India and Southeast Asia.

In an article published online in the British Journal of Nutrition, medical researchers looking into the effects of ginger compounds on prostate cancer discovered that whole ginger extract had considerable power to stop cancer cell growth and promote cell death in a variety of prostate cancer cells. The research indicated that consuming 3 ½ ounces of a whole ginger extract daily could deliver this therapeutic effect.

Selenium

This important antioxidant mineral has received a fair amount of study by cancer researchers. For many years, it was believed that selenium played a preventative role against prostate cancer. However, more recent research has disputed selenium’s benefit in this area.

But the journal of Cancer Epidemiology, Biomarkers & Prevention released research last year that showed selenium intake was linked to a lower risk of developing bladder cancer. According to the study abstract, the researchers noted “a significant protective effect of selenium, mainly among women, which they believe may result from genderspecific differences in the mineral's accumulation and excretion in women.”

Coffee

We looked at the health benefits of coffee in an earlier edition of Wellness Express™, but new medical research on coffee has just been released in the last few months.

Coffee may reduce the risk of a specific cancer of the breast called anti-estrogen resistant estrogenreceptor (ER) negative breast cancer.

A Swedish study published in the journal Breast Cancer Research revealed postmenopausal women who drank five cups of coffee daily had a lower incidence of ER negative breast cancer compared to women who drank only one cup a day. However, the researchers remarked it is unclear what exact compounds within coffee provide this protective effect. The study showed drinking coffee had no influence on reducing ER positive breast cancer.

There is also good news for male coffee drinkers. The Harvard School of Public Health published a study that indicated men who consumed six or more cups of coffee daily cut their risk of any form of prostate cancer by 20% and they slashed the risk of developing an aggressive type of prostate cancer by a whopping 60%! Now, if you cannot stomach the idea of drinking six cups of coffee a day, you will be happy to hear that even one to three cups of java daily reduces your risk of this aggressive prostate cancer by 30%. The study authors commented the results were identical for caffeinated and decaffeinated coffee.

Always consult with your chiropractor before using supplements and herbal products.

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Quote of the Week

“The human spirit is stronger than anything that can happen to it.” - C.C. Scott

Exercies of the Week:Abdominal Crunches on Exercise Ball – Reach for Ceiling

Difficulty:

Start: Lie on back over exercise ball so lower portion of ribcage is positioned over center of ball.  Let head rest on ball, and relax hips.  Keep knees wide apart, and position arms stretched out overhead.

Exercise: Engage inner abdominals first by bringing belly button inwards. Then, curl body forward on ball.  As you curl forward, reach hands for ceiling. Return to starting position. Repeat 5-15 times.Easy to Moderate

Newsletter: Fibromyalgia and Chronic Pain

The condition of fibromyalgia creates many challenges for a person with this disorder. These challenges often go far beyond the characteristic chronic pain which alone can be potentially debilitating. Those with fibromyalgia have pain in many locations and the presence of multiple pain sites is often confusing to their doctor or doctors. Family physicians, internists, endocrinologists, and even pain management specialists and rheumatologists often have great difficulty in comprehending the full extent of fibromyalgia and the serious health and well-being issues that are caused by the disorder.

Persons with fibromyalgia have so many symptoms that an uninformed physician may find it easier to refer such patients to a psychologist or psychiatrist. But the physical symptoms of fibromyalgia are real. The sufferers have widespread pain on a chronic basis. Additional symptoms include fatigue, sleep disturbances, numbness or tingling in the hands and feet, joint stiffness, and cognitive dysfunction (brain fog). Depression commonly affects those with fibromyalgia.

Owing to the presence of so many chronic symptoms, fibromyalgia is notoriously difficult to treat. Such patients are typically taking multiple medications, prescribed by multiple specialists attempting to combat the problems that fall within their particular branch of medicine - pain management, rheumatology, and psychology/psychiatry.

Despite taking several medications on a long-term basis, most fibromyalgia patients tend not to improve. Depression and chronic pain take a profound toll, and daily living becomes quite burdensome. Many fibromyalgia patients despair of ever finding even a partial solution.

Attempts to address the problems of fibromyalgia by just treating the symptoms often fail. As the physiologic causes of the disorder are unknown, holistic approaches have a much greater likelihood of success. Multidisciplinary treatment is needed to impact this systems-wide disorder, including chiropractic care, nutritional recommendations, psychological counseling, and a gradual return to increased levels of physical activity and exercise.


Chiropractic Care Provides Multiple Benefits


Chiropractic care, by its very nature, is a holistic method of healing. By using noninvasive methods which balance function within both the nerve system and the musculoskeletal system, chiropractic care gives your body the best chance to recover from many complicated problems.

Chiropractic care is a key component of the multidisciplinary approach to management of multisystemic disorders such as fibromyalgia. By restoring more normal function to the person's nerve system, chiropractic care unleashes powerful and natural healing forces. The result is a body whose parts are now working together instead of against each other. As the body heals, pain and symptoms will likely naturally begin to reduce and resolve.

Quote of the Week:

“Even if you are on the right track, you'll get run over if you just sit there.” - Will Rogers

Exercise of the Week: Crunches on Exercise Ball with Oblique Twist

Difficulty: Beginner to Moderate

Start: Lie on back over exercise ball so that lower portion of ribcage is positioned over center of ball. Let head rest on ball and relax hips. Keep knees wide apart and position arms across chest (easy), hands behind head with elbows out (moderate), or arms stretched out overhead (difficult).

Exercise: Engage inner abdominals first by bringing belly button inwards. Then, curl body forward on ball, keeping lower back in contact with ball at all times. As you curl forward, bring one shoulder/elbow across body in the direction of the opposite knee. Return to starting position. Alternate sides. Repeat 5-10 times each side.

Topic of the Week: Depression and Obesity – A Dangerous Combination

In North America, one in 20 people suffer from depression. In the US alone, physicians write 230 million antidepressant prescriptions each year. More women than men are affected by depression, but this fact may be skewed because men are often less likely to seek professional help.


When it comes to obesity, you are probably already familiar with how it negatively affects your physical health - boosting the chances of heart disease, diabetes and arthritis. This week we investigate the health consequences of depression and obesity.

Depression and Obesity – Conjoined Twins?
Does depression cause obesity? Or does obesity cause depression? According to medical researchers, the answer is “both”. One weight study author remarked that when they gain weight, people get depressed, and when they get depressed, these people have more trouble losing weight.


A study of middle-aged women found they were more often depressed if they were obese and more obese if they were depressed. Weight gain is connected to increased caloric intake and less physical activity and these factors contribute to boosting the risk of developing depression.1 In fact, research shows that a woman with a body mass index (BMI) of 30 or above boosts her chance of developing depression into the range of 50% to 150%.


For many years, physicians were reluctant to place depressed obese patients on a weight loss program because doctors feared this would only make the depression worse. However, medical researchers now believe that fear is misguided. Recent studies show depressed patients can participate in weight loss programs without intensifying their symptoms.


Behavioral Medicine published a research article in 2010 that recommends depressed individuals should not be excluded from weight loss studies. Conducted by the Group Health Research Institute, the study recruited both depressed and nondepressed women with a BMI of 30 or higher to participate in a one year weight loss program.


"We expected women with major depression to lose less weight, attend fewer sessions, eat more calories, and get less exercise than those without depression," commented lead researcher Evette Ludman, Ph.D. "We were surprised to find no significant differences between the women who had depression and those who did not have it. Instead, what made a difference was just showing up. Women who attended at least 12 sessions lost more weight (14 pounds at 6 months, and 11 pounds at 12 months) than did those who attended fewer sessions (4 pounds at both 6 and 12 months), regardless of whether they had depression. Being depressed did not lead them to attend fewer sessions or lose less weight. Because of our findings and the welldocumented health risks of obesity, we think rigorous efforts should be taken to engage and retain all women in need of such services in intensive weight loss programs.”


Anti-Depressant Medication & Weight Problems
One of the side effects of antidepressant drugs is weight gain. When on anti-depressants, about 25% of depression sufferers see their weight increase by at least 10 pounds. Research shows that weight gain can be tied to selective serotonin reuptake inhibitors (SSRI), tricylics and MAO inhibitors types of anti-depressant drugs.


Scientists are not sure why antidepressants cause weight to rise. A possible theory is these medications impact the body’s metabolism. Another theory is patients who feel their depression lift find eating is more enjoyable, and subsequently increase their calorie intake.


Can you curb anti-depressant weight gain? There are certainly ways to help reduce the chances of putting on pounds while taking anti-depressants, although these methods do not work for everyone. You can talk to your physician about switching to a different medication, as some anti depressants are more prone to cause weight gain than others. Also boost your amount of exercise and eat more nutritious food to lower the risk of weight increase.


What you should not do is stop taking your anti-depressant medications, try herbal remedies or go on a diet or exercise program without first consulting with a qualified healthcare professional.


Remember, always inform your chiropractic physician of any medications and supplements you use.

Disclaimer: Information contained in this Wellness Express™ 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.

Topic of the Week: How to Get Your Kids to Eat Healthier Food

Parents’ influence on the diet of their children is enormous. While that may not be surprising news, recent food research shows startling information on this topic, including faulty parental views of childhood obesity, how children perceive food within a family setting, and how children’s involvement with food preparation impacts their dietary choices.


Eating in a Time-Starved World
When they are abundantly exposed to fruits and vegetables, kids are more likely to add these healthy items to their list of favorite foods. However, the same is true if they are often exposed to high fat, high sugar and high caloric items – like fast food. When parents eat poorly, kids mimic their parents’ food preferences.


Even when they have the best of dietary intentions for their children, parents are squeezed by lack of time to prepare nutritious meals and may opt for a quick “drive thru” solution to replace a sit-down, home cooked dinner. Every year, more of North American’s daily calories come from food prepared outside the family home.


The Journal of the American Dietetic Association recently published studies confirming that location and food sources (including fast food and store-prepared food) are significant contributors to the daily calorie intake of children. Families eating fast food three or more times a week were more likely to have unhealthy foods at home, such as pop and chips. As well, frequent visits to fast food restaurants were also associated with higher body mass index (BMI). Currently people in North America spend 50 percent of their food budget in restaurants, and these foods are often high in fat and sodium.


Dietary researchers point out that the primary sources of energy for kids between 2 and 18 years of age are grain desserts, pizza and soda. Almost 40 percent of total calories consumed were from empty calories (foods high in energy but low in nutrition.


Another problem for parents is controlling the food their child eats at school. Although many education institutions are creating healthier food choices in their cafeterias, research carried out by Temple University routinely found that many items in school vending machines were over 200 calories. This revelation provides more incentive for parents to pack healthier alternatives for their kids’ snacks.


Child Weight Problem Underestimated
With the number of obese children nearly topping 20 percent, you may be surprised at how some parents view obesity. Dietary experts are puzzled by the amount of research indicating many parents do not perceive their obese children as being overweight.


Parents who are also obese were more likely to underestimate that their child had a weight problem.


In a study of obese four and five year-old children, about 50 percent of the kids’ mothers and 39 percent of their fathers believed their child was within a normal weight range.


A study conducted in the state of New York also found parents were often unaware how dangerous obesity can be to their child’s health. The results showed 76 percent of parents thought an obesity problem was as minor as getting sunburn.


Steps You Can Take
What can you do to help keep your child’s weight level in an appropriate range? Obviously, you need to limit your child’s intake of fast food and processed food. Here are some additional tips on healthy shopping, saving time and enticing kids to eat healthy:


- Plan Ahead – Write a grocery list and stick to it. This will help reduce impulse buying of nutritionally low food. Read food labels so you know how many calories, fat and sodium are in your food items.


- Prep Ahead – Spend some time on a day off from work to prep meals and lunches for the upcoming week. Cut up vegetables and marinade meat ahead of time so you do not have this chore when you come home after work.


- Eat Together – Studies show that when parents and children sit together for a home cooked meal, both groups generally eat healthier.


- Grow Your Vegetables – Get your kids involved in planting and caring for a vegetable garden. An Asian study revealed that when they were involved in tending a vegetable garden, the children doubled their dietary consumption of vegetables.


- Let kids help – Get your children involved in the meal preparation process. Having some extra help mixing and pouring saves you time and makes it more likely for your kids to eat what they helped prepare.


Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Exercise of the Week: Difficulty: Moderate to Advanced

Start: Assume push-up position with hands on ball, fingers pointing toward floor. Hands should be positioned directly under shoulders and body should be in a straight line from ankles to ears.

Exercise: Keeping torso perfectly straight, slowly lower yourself to ball. Pause just before chest touches ball. If your upper body strength allows, push yourself back up to start position. If upper body strength is lacking, let chest come all way down to ball, then come off ball to return to start position. Repeat 5-15 times.

Quote of the Week:

“The body is like a piano, and happiness is like music. It is needful to have the instrument in good order.” - Henry Ward Beecher

Exercise of the Week: Abdominal Bridge on Exercise Ball with Single Leg Lift/Abduction

Difficulty: Moderate

Start: Assume abdominal bridge position on exercise ball. Focus on bringing belly button inward, and hold entire body in a straight line - ankles to ears.

Exercise: Lift one foot a few inches off floor. Stabilize yourself, keeping body still. Abduct leg as far as possible to side, keeping body still. Hold for 5-10 counts. Return to start position, and repeat with other leg. Maintain a tight abdomen throughout. Repeat 5-10 times per leg.

Topic of the Week: How Much Chiropractic Care Do You Need?

You have come for your first chiropractic assessment, and the doctor tells you that you have some misalignments/restrictions in your spine called subluxations. What’s next? How much chiropractic care are you going to need?


Based on information from your medical history, the physical assessment, and your current symptom patterns, your chiropractic physician is going to create a treatment plan based on three key factors:


1. Your personal health goals - short-term symptom resolution or long-term health & wellness?


2. The cause of your symptoms - the diagnosis – including the length of time you have had symptoms.


3. Your willingness to participate - following recommendations for stretches, exercises, etc.


Your Personal Health Goals
Is it your goal to use chiropractic for pain-management or is it your intention to use chiropractic to help you be healthier? If you simply want to have less pain today, often a single chiropractic treatment will do the trick. By correcting vertebral subluxations, pressure is taken off the joints, nerves and other pain sensitive soft tissues. The result – you feel better. This kind of treatment is similar to taking a pill. You feel good only until the effects of the medicine wear off.


In order to be healthier, and to feel good long term, you need to create structural correction that will last. This requires repetitive treatments, aimed at re-establishing your natural spinal curves and alignment.


Just as working out in a gym to change your body’s shape takes time and effort, re-establishing normal spinal curvatures takes time too. After symptoms are under control, long-term correction and maintenance of your spine is a life-long affair. Monthly check-ups are often enough to keep you healthy, but it depends on your activity levels and life-stress.


The Cause of Your Symptoms
Many of us have had the uncomfortable experience of hurting our back from physical trauma – like a fall, a twist, or lifting something too heavy or awkward. These situations can lead to bouts of acute pain caused by vertebral subluxations, plus muscle spasms and inflammation associated with that kind of injury. Fortunately, a few well-placed chiropractic adjustments, scheduled soon after an injury, can often help ease the pain caused by misalignment. This can also help prevent the long-term negative effects of vertebral subluxations by taking the pressure off immediately.


However, what if there was no physical trauma preceding your back pain? What if the pain is more chronic, or comes on without any obvious trauma?


Your chiropractor knows that for these painful symptoms to occur there must have been a musculoskeletal system imbalance beforehand – perhaps several low-grade, minor subluxations that were not bad enough to be painful. And, the longer the imbalance has been there, the more challenging it is to change that physical pattern. Typically, your chiropractor may ask you to come for treatments daily, or every other day, until your adjustments start to hold on their own. The longer you have had symptoms, usually the longer this will take. After this stage, you and your chiropractor work together to determine what works best long term.


Your Participation
Your chiropractic physician is highly skilled at determining what is wrong, and knows precisely where to apply the chiropractic adjustments so you will feel better. However, to stabilize your musculoskeletal system, there are definitely things you can do to help - both in the short term and well into the future. Immediately following an acute injury, your chiropractor may recommend icing the symptomatic areas to reduce inflammation and will probably suggest that you modify your activities for a certain period of time. This allows the proper healing process to occur.


Then, when you are in either the corrective and/or maintenance phase of your treatment plan, you may be asked to do certain exercises and stretches to facilitate long-term stabilization of proper spinal alignment.


If you comply with your chiropractor’s recommendations, you will realize the full benefit of chiropractic care, and prolong the durability and health of your spine. If you do not follow the recommendations, you are more prone to a relapse.


Be sure to share with your chiropractic physician your full medical history and also mention your personal health goals. Your chiropractor will use this information to create a treatment plan that is right for you.


Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

A Walk in the Forest

If you do not receive our bi-monthly newsletter, here is this week's topic; "A Walk in the Forest".



The world is changing. Global populations continue to migrate to urban areas. These ongoing relocations lead to substantial distortions in human biosystems. In a word and to no one's surprise, living in big cities comes with a big cost. The good news is that by taking simple, doable, healthful actions on our own behalf, we can become healthier and happier members of our great urban communities....
 
Click the link to continue read: http://lifewellnesscenter.net/index.php?newsletters=10223

Quote of the Week

“Worry never robs tomorrow of its sorrow, it only saps today of its joy.” - Leo Buscaglia

Exercise of the Week: Abdominal Bridge on Exercise Ball with Single Leg Curl

Difficulty: Easy to Moderate

Start: Assume abdominal bridge position on exercise ball. Focus on bringing belly button inward and holding entire body in a straight line – ankles to ears.

Exercise: Lift one foot a few inches off floor. Stabilize yourself, keeping body still. Curl leg to 90 degrees and hold for 5-10 counts. Return to start position, and repeat with other leg. Maintain a tight abdomen throughout. Repeat 5-10 times per leg.

Topic of the Week: Is Your Child Anxious at School?

Anxiety disorders affect one in eight children. It has become an increasing problem for kids, parents and teachers. While many children look forward to school, some children dread it. Anxious kids endure painful, uncomfortable episodes of nervousness, irritability and frightening thoughts. They often find it difficult to focus on their school work and may frequently complain of illness, such as headaches or stomachaches. Untreated anxious kids are at higher risk of engaging in substance abuse.
Normal Anxiety vs. Anxiety Disorder


It is typical for even non-anxious children to experience anxious feelings, such as being afraid of the dark or getting separated from their parents. Children attach anxiety to specific situations, but the bad feelings disappear when the situation is over, or the child simply outgrows the fear. However, children with anxiety disorders endure extreme anxiety over long periods of time.


What causes a child to develop an anxiety disorder? The answer is still not clear, but numerous experts agree that genetics, family environment and life experiences all play key roles. Studies indicate girls are more likely to develop anxiety disorders than boys, and younger children are more prone to anxiety problems than older children.


Separation Anxiety


This is a common issue for young kids, especially if they are just starting school or changing to a different school. A child may cry for a few minutes after being dropped off at school. This is a normal response, but for a child with separation anxiety disorder, he or she can feel fearful for hours and cry continually. The child may have concentration difficulties and fail to engage with his or her classmates. The problem can continue at home, with the anxious child having sleep problems, frequent nightmares or refusing to go to school.


Social Anxiety


This anxiety disorder can interfere with a child’s social development. To parents, social anxiety can appear as extreme shyness in their child. Kids with this disorder feel anxious around new people and new situations, may have trouble forming friends and are often reluctant to participate in group activities. At school, a socially anxious child is afraid to make mistakes for fear of embarrassment or attracting unwanted attention.


School Refusal Anxiety


Severe anxiety can lead to a child refusing to go to school or stay in school. With school refusal anxiety disorder, a child often complains of feeling ill – either at school or shortly before going to school. He or she may develop this problem if changing to a new school, fears failing academically, or gets bullied. School refusal can be linked to separation anxiety and social anxiety.


Treatment of Anxiety


The primary treatment method used for dealing with childhood anxiety is cognitive behavioral therapy (CBT). This type of psychotherapy is based on the idea that our thoughts cause our feelings and behaviors, not external things – such as events, situations and people.


The CBT therapist teaches the child to recognize their unsettling thoughts and behaviors and provides strategies to deal and cope with his or her anxious feelings. CBT therapy also includes relaxation training, role-playing and positive reinforcement.


More Tips for Parents of Anxious Kids


If you think your child is struggling with serious anxiety, talk to a pediatrician. You should also bring it to the attention of your child’s teacher and school counselor. In the meantime, here are five tips for helping your anxious child:


1. Be Supportive – Make your child feel comfortable talking about her anxiety and offer reassurance. When a child is able to express fears to her parents, she actually experiences a decrease in anxiety.


2. Be School Positive – Point to the fun aspects of school to your child. This can include playing with classmates and engaging in new activities.


3. Allow for Downtime – Just like adults, children need time to decompress. Do not over schedule your child with too many activities. Make sure they have unstructured playtime, which helps reduce the impact of anxiety.


4. Encourage Exercise – Children should get 60 minutes of physical activity daily. Exercise helps slash levels of the stress hormone cortisol and boost levels of the mood enhancing neurotransmitters dopamine and serotonin. Studies show children involved in team sports report less anxiety, and it is especially helpful for kids with social anxiety disorder.


5. Visit Your Chiropractor – Getting regular chiropractic adjustments help kids just as much as adults. Chiropractic reduces stress-related subluxations that impact nerves and restores a more balanced, natural tone to the nervous system.

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Patients Who Receive The Best Care (part 2)

Patients Who Receive The Best Care (part 1)

Trigger Points and Pain

Trigger points are persistent, localized muscle spasms that can cause a great deal of pain. Trigger points alone may be responsible for many cases of neck pain, upper back pain, and lower back pain. This relationship is fairly common knowledge among physicians who treat pain, including chiropractors, rheumatologists, and physiatrists (doctors of physical medicine).


What is not generally known is that trigger points may also be implicated in radiating pain into the arm and hand or radiating pain into the leg and foot. In fact, radiating pain due to trigger points may be mistaken for pain caused by a herniated disc, in either the neck or lower back. Trigger point pain affecting the wrist and hand may even be misdiagnosed as carpal tunnel syndrome. A patient in whom a correct diagnosis of trigger point pain is missed may lose much precious time and other resources, as she fruitlessly "tries" one doctor after another and needlessly undergoes all sorts of complex and costly testing.


The key to correctly identifying the source and cause of upper or lower extremity radiating pain is to be able to accurately characterize its nature. Radiating pain caused by trigger points is diffuse - the pain broadly covers a region. This diffuse pain is described as "scleratogenous", meaning that it is pain referred from connective tissue such as muscle and tendon. Radiating pain caused by a compressed spinal nerve (ultimately caused by a herniated disc, for example) is described as "radicular" or "dermatomal". This pain is confined to a specific area - the area that is supplied by a specific spinal nerve. For example, pain involving the thumb and index finger could be caused by compression of the C6 spinal nerve. Pain involving the outside of the foot and the little toe could be caused by compression of the S1 spinal nerve.


Scleratogenous pain is not specific. A person might complain of pain across the "shawl" portion of the upper back and traveling into the upper arm, experienced "all over" the upper arm. Another person might be experiencing pain across the gluteal region, hip, and upper thigh. Both of these patterns of radiating pain are likely due to several trigger points, localized to the respective areas.


Of course, an accurate diagnosis is necessary to be able to develop an effective treatment strategy. The good news is that although trigger points necessarily represent a chronic muscular process, they may be treated with very good to excellent outcomes using conservative protocols. Chiropractic care is the optimal method for managing trigger point pain. Chiropractic care is a drug-free approach which directly addresses the biomechanical causes of these persistent trigger points and their associated patterns of radiating pain. Chiropractic care improves mobility and restores function, helping to reduce and resolve chronic pain.



Chiropractic Care and Trigger Points



Trigger points associated with lower back and leg pain are commonly found the iliotibial band (near the upper thigh), as well as in muscles near the hip and buttocks, including the psoas, gluteus maximus, and piriformis. Trigger points associated with neck, upper back, and arm pain are commonly found muscles near the upper back and neck such as the the shawl portion of the trapezius muscle, the rhomboid muscles, and the levator scapulae.


These chronic, persistent, localized muscle spasms are caused by postural inefficiencies, biomechanical faults, and stress. Any or all of these factors may be involved. Stress may be ongoing, depending on the person's circumstances, but posture and biomechanics can definitely be addressed and improved with chiropractic care.


Your chiropractor will analyze and identify biomechanical issues, particularly those involving spinal misalignments. A chiropractor will design treatment specifically tailored for your individual needs and, if needed, will help educate you regarding good postural habits and exercises that will be beneficial for many years to come.

Quote of the Week:

"The natural healing force within each one of us is the greatest force in getting well." - Hippocrates

Exercise of the Week: Low Back Stabilization in Reverse Bridge Position with Adductor Squeeze

Difficulty: Easy to Moderate
Start: Lie on back with lower legs resting on either side of ball, pressing inward with knees straight. Place fingertips on either side of pelvis with elbows resting on floor.
Exercise: Lift hips off floor until body is in straight position, feet to shoulders. Stabilize with stomach tucked in and hold for 5-15 counts.
Rest 30-60 seconds, then repeat for 3 sets.