New Beginnings

The time is always right to begin returning to good health. Regardless of whether your issues involve weight, exercise, diet, blood pressure, diabetes, or chronic pain, now is the time to begin taking action on your own behalf.

You are not alone. Literally hundreds of millions of people worldwide have various chronic complaints and illnesses.1,2,3 Some problems are more serious than others, but everyone eventually wants to find a better way to manage their health problems. Eventually everyone wants to actually begin to be healthier and feel better.

Of course, a healthy diet and regular vigorous exercise are the key elements in any process of returning to good health. People know this, but for the most part this knowledge alone does not do any good. The deep truth is that feeling good and actually being healthy takes a lot of effort. It's much easier to pick up dinner from a fast food restaurant than to spend precious time planning and shopping and preparing meals. It's much easier to sit on your couch and watch people on TV trying to lose weight than to actually do the work of losing weight yourself. It's much easier to spend 30 minutes watching the news for the third time that day than to put on your workout clothes and go for a brisk 30-minute walk.

We are all slaves to our habitual ways of thinking and habitual ways of living. Just as in physics, people have inertia. Newton's First Law of Motion states that a body at rest stays at rest and a body in motion stays in motion, unless it is acted upon by an external unbalanced force. We will do the same things we have always done, achieving the same results we have always achieved, unless we make an active choice to engage in new thinking and new activities.

By the way, no one is going to make any lasting changes in their lifestyle - for example, by choosing a healthy diet and daily exercise - merely because someone told them they needed to do it. If you're chronically overweight, your doctor has told you every year that you need to make changes. Every year at your annual physical she tells you to begin regular, vigorous exercise and adopt healthy eating habits. Do any of these admonitions ever make a lasting difference? They don't, not becauses they are bad advice, but because they were not a match for your own world view. Real change, lasting change, has to come from within, from your own personal choice.

Chiropractic Care and Long-Term Health
Achieving long-term health does not imply that you will never get sick. Achieving long-term health does not imply that you will never have a neck or back problem. Achieving long-term health does mean that you will get the most out of what you've got; you will be much healthier than otherwise; and you will feel better about yourself, have more energy, and get more out of life.

Chiropractic care is an essential component of achieving long-term health. Making sure you eat good food, drink plenty of water, and eat several portions of fresh fruits and vegetables each day is a very good place to start. Adding a daily program of 30 minutes of regular, vigorous exercise is the next key piece in achieving good health. Chiropractic care is the important link that brings everything together, enabling your body to make the best use of your nutrition and exercise. Chiropractic care helps ensure that the various parts of your body are working in harmony to achieve your long-term goals in health and wellness.

Topic of the Week: Important Nutrient Information for People Over Age 50

Why do those over the age of 50 need to closely monitor their intake of nutrients? People in this age group are likely candidates for deficiency in numerous nutrients for several key reasons.

• They are more likely to suffer from serious and/or chronic diseases that can impact nutrient levels in the body.
• Their digestive systems become less efficient at absorbing nutrients.
• They use medications and prescription drugs more than other age groups and these substances often deplete nutrients.
• Their aging bodies produce fewer health protecting compounds.

In this issue of Wellness Express™, we look at vitamins and other nutrients that are especially important for people age 50+, however, this issue should not be viewed as an exhaustive list. It would be impossible to describe the role of all required nutrients in a single issue.
Your age, gender and current state of health make major impacts on nutrient levels in your body. Since your chiropractor is familiar with your age and health background, you should discuss with him or her about supplementation and any dietary changes you should make to keep your mind and body in top condition.

B Vitamins
This family of vitamins assists with blood, neurological and cardiovascular function. While they are found in plant sources, B vitamins are usually more abundant in animal sources. In fact, vitamin B12 is only found naturally in meat and dairy products.
Niacin (vitamin B3) is important for blood circulation and appetite regulation. Studies show it may also help boost good HDL cholesterol. Another important development is niacin may reduce brain damage after a stroke by increasing blood vessels.
According to research, up to 25% of older adults fail to consume enough niacin from dietary sources to meet recommended daily requirements. Good supplies of niacin are found in meat, poultry, beans, nuts, asparagus, and leafy, green vegetables.
Riboflavin (vitamin B2) assists in the distribution of iron and plays an important role in metabolism. Like niacin, about a quarter of seniors do not get enough riboflavin. Several studies show this vitamin can help protect vision by reducing the risk of age- related cataracts. Pyridoxine (vitamin B6) helps maintain blood sugar levels and prevent anemia. It is also important for mental health because it helps develop mood controlling neurotransmitters serotonin and dopamine. Over 50% of people aged 60+ are believed to be deficient in this vitamin. Cobalamin (vitamin B12) is important for neurological function, but it is often poorly absorbed in older people. Depression, memory loss, dementia and balance problems may also emerge because of low B12 levels.
A Swedish study on B12 and folate (another B vitamin) showed subjects with low levels of these two nutrients had twice the risk of developing Alzheimer’s disease.

Vitamin C
A powerful antioxidant, vitamin C delivers protection against many serious diseases that are linked to oxidative damage, such as cancer, heart disease and stroke – conditions that more often occur in older adults. As well, vitamin C may offer protection from cataracts. In a review of vitamin C studies, researchers noted adults aged 60 – 96 years had lower plasma levels of vitamin C compared to those under the age of 60. The vitamin can be found in oranges, red peppers, potatoes, bananas, carrots and watermelon.

Vitamin D
Over the last couple of years, the profile of vitamin D has sharply increased in North America. News that populations in Canada and Northern United States may be deeply deficient in this versatile nutrient has been widely published. As well as being important for bone health, vitamin D in sufficient dosages may protect against many serious diseases like cancer, multiple sclerosis and diabetes.
Researchers at the University of California discovered that consuming 1,000 international units (UI) of vitamin D daily slashes the risk of colon cancer up to 50%.
Unfortunately, vitamin D is not widely found in our food chain and older adults are less able to synthesize vitamin D from sun exposure. Ask your chiropractor if you should supplement with this vitamin.

Calcium
Since older adults are more likely to develop osteoporosis and experience decreases in bone density, they need to get sufficient amounts of the bone supporting mineral calcium. It can be found in dairy products, tofu, salmon, and sardines.

Magnesium
Like calcium, the mineral magnesium helps maintain good musculoskeletal health, but provides a wide number of other health benefits. Older adults may have trouble absorbing sufficient amounts of magnesium. Adjust your diet to include plenty of magnesium rich foods like halibut, almonds, bananas, spinach and soybeans.

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 2011 Wellness Express™

Quote of the Week

“Our life is frittered away by detail… Simplify, simplify.” - Henry David Thoreau

Exercise of the Week: Abdominal Bridge on Exercise Ball

Difficulty: Easy to Medium

Start on knees, body straight, both hands resting on ball. Place both forearms on the ball, hands together, so forearms make V shape. Then, extend one leg straight back, resting toes. Do the same with other leg. Ensure entire body is in a strong, straight line, engaging the abdominal muscles. Hold for 10-20 seconds. Rest. Repeat 2-4 times.

'Running' by Dr. Ridge

Running is hard! Per minute of exercise it burns more calories than cycling or swimming,and it can seem even harder if you haven't done it in over six months- or six years. I had a very athletic friend who would get very frustrated because he could only run 3 blocks before he had to walk. I couldn't figure out why he couldn't run farther given his overall fitness level. Then we went running together. He took off so fast I didn't bother trying to keep up with him. That was the "ahah" moment. Even though your lungs may be fresh remember to start slowly and that will help you to maintain your pace through your warm up and well into your workout. This will also help you injuries such as shin splints and plantar fasciitis.


Dr Ridge is a chiropractor at Life Wellness Center in Lakeville, MN. She has completed 7 full marathons and 2 Ironman triathlons.

Quote of the Week

“In times like these it helps to recall there have always been times like these.” – Paul Harvey

Exercise of the Week: Abdominal Roll-Out from Kneeling Position

Difficulty: Medium to High Start on knees, body straight, hands resting on ball. Keeping arms straight, roll forward until you feel a moderate abdominal strain with minimal strain in lower back. Keep torso strong and in a straight position as you roll forward. Hold for 1-2 counts in outstretched position, then roll back to start position. Repeat 4-10 times.

Topic of the Week: How the Kinetic Chain Can Affect Your Health

When you were a kid, did you ever hear this song…? The ankle bone’s connected to the… leg bone; and The leg bone’s connected to the… knee bone; and The knee bone’s connected to the…” and so on? Whoever got us hooked on that catchy little tune must have had some knowledge concerning the importance of alignment! Chiropractors know how every bone, muscle and nerve are related to each other in the human body. In addition to the direct connections, chiropractors take this song even one step further when considering the indirect connections. How does that make any sense? Your chiropractor knows about a virtual system of connections in the musculoskeletal system called the kinetic chain. The word kinetic suggests movement. This chain of connections is related more to the functional relationship between moving parts than it is to their actual physical connections. According to this model, two parts do not need to be in direct contact with each other to be directly related. As a result, you could be experiencing pain or symptoms in your neck and shoulders, when the cause of the problem may be in your hips or knees! Luckily for you, it is not important for you to know how it works, just that it does work. Your chiropractor will take care of the rest. For example, those headaches that you have been experiencing lately may be directly related to misalignment of the bones in your upper neck. This could be causing extra pressure on the suboccipital nerves, which supply the human scalp with sensory innervation. If this is true, a few quick adjustments in the right place and you will probably be good as new. However, what if the misalignment in your neck is caused by pelvic misalignment? According to the kinetic chain theory, this is entirely possible. And, unless this misalignment is also corrected, it is likely just a matter of time before the stress of pelvic alignment and the kinetic chain effects leading up to your head and neck will lead to further misalignment, nerve irritation and pain. Why is the kinetic chain so important? In a standing position, the body is a slave to the force of gravity with the musculoskeletal system functioning to keep the body vertical, balanced and mobile. If something happens that directly affects this vertical alignment, the body will quickly make the necessary adjustments to re balance and carry on. If the changes are required only for a relatively short period of time, there are usually no ill-effects. A good example of this would be the effects from a stubbed toe. The pain may cause you to lift up your foot, hop around, or even limp for a short while. The body compensates for the area of injury, with the healthier parts compensating for the weaker or more painful ones. Usually the pain subsides quickly, the body returns to normal, and no long-term effects are felt. But what happens if the pain is more intense or prolonged? A more serious injury may cause you to limp for a longer period, with most of your weight supported by only one side of the body. More significant changes must be made in your musculoskeletal system to accommodate for this. If this is required over a long period of time, the pattern of nerve and muscle activation may begin to become hard-wired. Every part of the body linked kinetically to this compensation pattern will experience these changes. Since this is unnatural, the alterations of muscle tone and nerve activation can begin to produce abnormal stress and strain, resulting in pain and discomfort that may lead to a chronic problem. What should you do? Trust your chiropractor. Chiropractors are well educated in any bodily function (and dysfunction) related to the kinetic chain. Before treating you, your chiropractor will assess all areas that may be related to your current symptoms, and will be sure to include these areas in your treatment plan. If you notice your chiropractor working on an area of your body that is not directly connected to the location of your most recent problem, ask if it is because of the kinetic chain - and watch how impressed your chiropractor will be with your newfound knowledge! 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 2011 Wellness Express™

Quote of the Week

“I have this theory that chocolate slows down the aging process. It may not be true, but do I dare take the chance?” - Anonymous

Exercise of the Week: Balance Single Leg in Table Top Reverse - Bridge Position

Difficulty: High Walk out to a table top position. Bring arms out to sides, and feet close together. Extend one leg straight out, keeping the thighs parallel. Hold position for 5-10 counts. Switch sides. Repeat 3-4 times per side.

Topic of the Week: Can Chocolate Be Good for Your Health?

Easter is just around the corner and merchants have stocked their shelves with plenty of chocolate Easter bunnies and eggs to keep chocoholics everywhere satisfied during this seasonal event. What you may not know are the potential health benefits chocolate can deliver. But before you drop a couple of extra chocolate bunnies into your shopping cart, you need to know the type of chocolate you eat makes all the difference. Choose Your Chocolate Carefully Of the chocolate available, the kind that provides the biggest therapeutic benefit is dark chocolate. The helpful compounds in chocolate are polyphenols and flavanols - antioxidants that protect the body from damage. In fact, cocoa beans contain higher concentrations of antioxidants than many fruits. Choose dark chocolate with a minimum of 70% cocoa solids to get the most health benefits. With more cocoa solids than milk chocolate, dark chocolate is also often lower in calories, fat and sugar than its sweeter cousin. High Blood Pressure (Hypertension) For people with hypertension, eating dark chocolate can reduce blood pressure. A number of studies support this theory. Research published in the Journal of the American Medical Association revealed eating dark chocolate (approximate 30 calories daily) was linked to blood pressure reductions - and without causing weight gain! The polyphenols seem to have the magic effect on blood pressure. In a study contrasting dark chocolate versus white chocolate (which had no polyphenols) hypertension patients who consumed dark chocolate daily for 18 weeks saw a -2.9 (1.6) mm Hg reduction in systolic blood pressure and a -1.9 (1.0) mm Hg decrease in diastolic. The patients who ate white chocolate saw no change in their blood pressure levels. While the blood pressure reductions seem modest, even small declines dramatically cut hypertension health risks. According to researchers, a blood pressure reduction of 3-mm Hg could slash the risk of fatal strokes by 8%. Another interesting fact is chocolate does not impact blood pressure in normal range. Cholesterol In research released in February of this year, scientists found that chocolate can raise the body’s levels of HDL cholesterol (good cholesterol) and lower LDL (bad cholesterol). Scientists remarked that the polyphenols spur the production of specific proteins. These proteins are abundantly found in HDL cholesterol. At the same time, the polyphenols appear to multiply the development of LDL receptors, which then lower the amount of LDL cholesterol. Stroke A 2011 review of stroke studies showed that consumption of chocolate may cut the mortality risk of stroke. One study mentioned in the review showed 45,000 people who consumed a serving of chocolate weekly were 22% less likely to die from a stroke than people who did not consume it. A review of a second study revealed 1200 people who ate 50 grams of chocolate a week were 46% less likely to die from a stroke compared to non-chocolate eaters. Also, in research conducted by Johns Hopkins University, medical researchers found an ingredient in dark chocolate may protect the brain from stroke damage. The amazing substance is called epicatechin. In mice experiments, scientists discovered the rodents who ingested epicatechin before an induced stroke had considerably less brain damage. More human research is needed to determine how much of this substance people would need to consume to obtain the protective advantages. Other Cardiovascular Benefits Last year, researchers at University California San Francisco found high levels of cocoa flavanols enhance the circulation of angiogenic cells, which are important for repairing vascular damage and maintaining blood vessel health. It was also noted that the blood sugar levels remained stable among the study participants, which may make it beneficial for diabetics. A 2010 Swedish study showed middle aged and elderly women who consumed one to two servings of milk chocolate weekly were 32% less likely to suffer heart failure. However, you should be aware milk chocolate sold in Sweden has nearly double the amount of cocoa solids than North American products. Is Chocolate A Stress-Buster? The answer is “Yes,” according to a study published in the Journal of Proteome Research. Participants who rated as emotionally stressed ate an ounce and a half of dark chocolate daily for two weeks. Researchers noted the chocolate influenced the metabolism and subsequently lowered the amount of stress hormones in the participants. Before You Take a Bite Chocolate can be high in sugar, fat and calories, so eating in moderation is vital. If you have health conditions such as diabetes, consult your chiropractor to make sure it is safe for you to consume chocolate. 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 2011 Wellness Express™

Topic of the Week: Hot Topics in Chiropractic Research

Hot Topic #1:Chiropractic for Creativity?

Most of us will schedule an appointment with our trusted chiropractic physician when we are feeling aches and pains in our backs or necks. But did you know that a chiropractic adjustment might be just what you need to take your creativity to the next level? Researchers in Australia have discovered a trend that suggests this could be so. Ten subjects were recruited for a study; their ages ranged from 10 to 62. Nine out of ten were currently involved in a real-world task that included some form of creative thinking. Seven of the subjects were also experiencing some musculoskeletal symptoms, and three people reported some stress or stress-related symptoms at the time of the study. All subjects were tested before and after chiropractic treatments using the alternate uses test – a tool used to measure divergent thinking, a component of creative thinking.

Results: Six out of the ten subjects experienced improvements in their performance on the alternate uses test. Responses from post adjustment interviews showed that a majority of those studied experienced renewed energy for a creative project, plus a tendency to implement a new direction for a real-world creative task. Feeling stuck in your life? A chiropractic adjustment might give you a needed nudge in the right direction!

Hot Topic #2: Better, Better…Personal Best! Is it just coincidence? Or, does improved alignment contribute toincreased performance? According to one elite athlete, his chiropractic experience was undeniably positive, and the results speak for themselves! A 50-year old male race walker presented for chiropractic care while preparing for a world-class event. Prior to chiropractic intervention, this athlete held several state and national records in this endurance sport for various distances – including the 10 km national record and the 15 km state record. Treatments for this patient included chiropractic adjustments to his spine to correct for any identified areas of subluxation, and also adjustments to his legs to improve mobility and alignment of his tibiofemoral joints.

Results: Four days after one particular chiropractic session, he recorded his personal best (PB) in the 15 km distance (better than the current state record, established by him one year previously)! Two more treatments were administered during the month prior to the World Masters event, and two more PB times were recorded – this time in the 5 km and 10 km distance events! This report suggests that chiropractic can be used for more than just aches and pains. If you are a competitive athlete, perhaps your best training partner is your chiropractor!

Hot Topic #3: How Much Chiropractic Is Enough for Low Back Pain? This is a common question from patients experiencing chronic, debilitating back pain. In this recent study (2011), researchers are offering one suggestion. Sixty patients experiencing chronic, non-specific low back pain were randomized into three groups for the purposes of this study. Group one received 12 faux adjustments over a period of one month. This meant that they believed they were receiving the actual treatment, but in actuality only received a pretend adjustment during their session. Group two received 12 treatments, including actual chiropractic adjustments, over the same one month period as group one. Group three received the same treatment schedule as group two, PLUS regular maintenance adjustments every two weeks for nine months after the initial one month intensive treatment schedule.

Results: Groups two and three experienced significantly lower pain and disability scores than the faux group at the end of the first month, but only the third group maintained these improvements compared to the other two groups when re-assessed after 10 months.

Conclusion: Just as regular exercise helps to keep your cardiovascular system healthy, chiropractic care helps to keep your spine pain free and healthy.

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 2011 Wellness Express™

Quote of the Week

"Chiropractic makes me feel a few inches taller each time I come out." - Christie Brinkley

Exercise of the Week: Walk Out to Table Top (Reverse Bridge)

Difficulty: Medium Sit on ball, legs parallel, feet on the floor. Keeping feet in line, slowly walk out to a table top position. Hold for 1-2 counts, then walk back to a sitting position. Back should be rounded while making transition move. Repeat 5-10 times.