Newsletter: Fitness: How Chiropractic Can Help

Efficiency. It is something we all look for in home appliances or cars. How much energy will this thing take to run? Does the system have any weaknesses? If it’s a used car, we want to know if the car had its oil changed regularly and if the parts have been properly cared for. We know that when one thing is imbalanced, the whole system becomes less effective. The truth is, regular maintenance (getting that tune-up, having that spine adjusted) can play a significant role in overall “fitness.” When all systems are fully supported and functioning properly, we run, work, and play better.

Though it can be difficult to define, physical fitness refers to a state of overall health that includes the ability to perform a range of activities, from a hard workout to working comfortably at a desk, with ease and efficiency. According to the American College of Sports Medicine, there are four interrelated types of fitness that contribute to complete health: muscular fitness, which includes muscle strength and endurance; flexibility, which includes muscle/tendon elasticity and range of motion; cardio-respiratory fitness, which includes the heart, lungs, and blood vessels; and body composition, or the percentage of body fat to nonfat tissues (bones, organs, etc.). Because no one system functions independently, the fitness of each affects all the others.

While it’s important to get adequate exercise, eat right, and treat our bodies kindly to maximize health in all of the above categories, regular alignment or “maintenance” through chiropractic adjustments can be a big step to improving overall fitness. Because chiropractic works toward balancing the body’s systems—bones, muscles, nerves, and organs—through proper posture and alignment, regular chiropractic care allows the whole body to perform at its best, increasing energy reserves as it decreases the stress and fatigue that can result from improper alignment.

In fact, icons of fitness such as Decathlon Gold Medalist Dan O'Brien and Superbowl MVP Joe Montana use chiropractic care to maintain peak physical performance; and the trend is catching on among a number of professional athletes and sports teams. The U.S. teams for the 2002 Winter Olympics were the first to employ an official Doctor of Chiropractic, Dr. Robin Hunter, and they had one of the best showings ever. Coincidence? Hunter has stated the chiropractic care is all about “correcting bio-mechanical faults and misalignments, and treating injuries with hands-on work, so that the athletes can return to play faster and better.” John Stockton, a pro basketball player that has turned to chiropractic to better his game says, “It’s not just the adjustments, it’s balancing muscles and overall health.” After a recent skiing accident, Schwarzenegger remarked, “I had one of those miracle moments when you call a chiropractor, they care for you and then days later you ski again like a champion on moguls.”

Though it may feel like a miracle, the principle of chiropractic is simple. When the body is well aligned, muscles, joints, and ligaments function together with greater ease. Internal organs aren’t hindered—the lungs and heart are better able to do their jobs. Perhaps even more importantly, chiropractic care helps prevent injuries that can result from overtaxing a particular part of the body that may be compensating for those that aren’t functioning as well. Through chiropractic the body gets a tune-up. We’re ready to roll—more efficiently and with a greater sense of well-being.

How would you rate your physical fitness? Would you like to learn how chiropractic care can help you with your goals?

Chiropractic Can Help Your Body Run More Efficiently

Everyone knows that it is important to exercise regularly and eat right to take care of our bodies. But what if you are in too much pain to be able to exercise comfortably or safely? What if your range of motion is limited by stiffness?

By eliminating the headaches, muscle tightness, low back pain, and nerve interference (or subluxations) that result from misalignment, chiropractic helps the body become less limited in the types of and amount of movement it can perform well.

Topic of the Week: What You May Not Know About Fiber

We have heard a lot about how we should get plenty of fiber in our diet. It is good for us, right? But what exactly is fiber and why does it aid our health? What is the difference between soluble fiber and insoluble fiber? Is one better than the other? What foods are the best sources of fiber? And how much do we need each day?
Today we look more closely at fiber, the different types, and the research that supports its remarkable health benefits.

Fiber 101
What exactly is fiber? It is a food substance, predominantly found in plants, that cannot be digested by humans. Most fiber materials would be classified as complex carbohydrates.
Because it cannot be broken down and absorbed into our bloodstream, fiber moves through our intestines, helping to remove waste and toxins, before being excreted.
Dietary fiber refers to foods with naturally occurring fiber. Functional fiber is fiber added to a food product to boost its content of this substance.

Soluble & Insoluble Fiber
What’s the difference? Soluble fiber disperses when mixed with liquid, while insoluble fiber does not. But neither form is digestible.
Sources of soluble fiber include:
• apples
• oranges
• carrots
• oats
• dried beans
• barley
• psyllium husk

Sources of insoluble fiber include:
• wheat bran
• corn bran
• seeds
• nuts
• dark green, leafy vegetables

Do not be concerned about how much of each you need to eat. Both forms provide health advantages. Rich sources of fiber usually contain a mix of soluble and insoluble forms.
You should consume a minimum of 25 grams of fiber a day. This amount would be approximately five daily servings of fruits and vegetables and six servings of grain products (preferably whole grains.)

The Science of Fiber
The health benefits of fiber go far beyond than just keeping you regular. Numerous studies show a diet rich in soluble fiber can be vital for the heart. In fact, the Food and Drug Administration allows manufacturers whose products contain at least 0.75 grams per serving of soluble fiber, from whole oats, to claim soluble fiber from this food source may lower the risk of heart disease.
A review of 67 controlled studies on dietary fiber showed increasing the intake of viscous fiber (e.g. legumes, barley and oats) by just 10 grams daily saw bad LDL cholesterol reductions on average of 22mg/dl (0.57 mmol/L) and a total cholesterol reduction of approximately 17 mg/dl (0.45 mmol/L).
But there is more good news. Research shows fiber can lower the chances of developing coronary artery disease. In a group of studies, scientific investigators found that every 10 gram increase in total dietary fiber was linked to a drop of 24% in deaths from coronary artery disease and a 14% reduction in cardiac events like heart attacks. As well, two studies revealed consuming more oat-based cereals helped lower blood pressure.

Assists with Blood Sugar
The large consumption of low fiber, refined carbohydrates in North America and the booming obesity rate have contributed to a dramatic rise in type 2 diabetes.
Fiber may lend a hand in regulating blood sugar in diabetics. A meal that contains a good portion of viscous dietary fiber slows spikes in blood sugar levels. In a large review of dietary fiber studies, researchers found that high fiber diets lowered post-meal blood glucose by 13-21% compared to low fiber diets.
If you currently have diabetes, talk to your chiropractor about good dietary choices and be sure to incorporate plenty of legumes, nuts and non-starchy vegetables into your daily food selection.

Weight Loss with Fiber?
Can eating more fiber rich foods actually help you lose weight? Some research does support this theory. Studies demonstrate people who consume high amounts of fiber are much less likely to become obese compared to those people who consume low amounts of fiber. Fiber makes you feel fuller longer, so you are not as tempted to eat more. One study indicated women who boosted their fiber content by about 9 grams a day cut their risk of major weight gain in half. Have questions about fiber and your diet? Ask your chiropractor!

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 would not waste my life in friction when it could be turned into momentum” - Frances Willard

Exercise of the Week: Back hyperextension on exercise ball (arms fully extended)

Lie on ball face down with feet on floor, legs straight. Feet together or apart (feet apart is easier). Back is in a straight position. Hands positioned to side, palms forward and thumbs up.
The exercise: use low back muscles to bring body into a hyperextension position, shoulders back. Reach fingertips as far back toward feet as possible, keeping arms straight, palms out and thumbs up. Hold for 1-2 counts. Repeat 5-10 repetitions.

Newsletter: Rise and Shine

We all know people who get up with the first rays of the sun. Some people wake up even earlier, bouncing out of bed before there is even a glimmer of Homer's famous "rosy- fingered dawn" in the eastern sky. In contrast, for many people leaving the confines of their comfortable bed is a daily exercise in frustration. They know they "should" get up, they know they should "be on time", but each day they find themselves pushing the Snooze Button "just once more". "Really, this is it," they declare to their spouses and children. "I'm getting up. Just five more minutes."

What is the difference, the distinction, between those who are able and willing to throw off the covers at an early hour and those who struggle mightily to respond to the summons of the buzzing or tootling clock-radio? The nature and organization of your biorhythms - your body's set of internal timepieces - provide a large part of the answer.

The field of chronobiology - the study of biologic time - investigates various physiologic biorhythms. In animals these rhythms are associated with sleeping,1 eating, metabolic and hormonal regulation,2,3 cellular regeneration, and mating. In plants biorhythms are associated with photosynthesis and movements of leaves and stems. Circadian rhythms describe 24-hour cycles. Diurnal and nocturnal rhythms are active during the day and night, respectively.

There is good news for those who would appreciate the benefits of getting a head-start on the day's activities but nevertheless consistently get out of bed 30 minutes late, an hour late, or even later. Circadian rhythms can be changed. It takes commitment and effort, but it can be done. Good health is required in order to successfully cause a shift in one's basic functioning. Will power is not enough, as anyone who has tried to force themselves to get up earlier on a day-to-day basis can attest. A healthy diet and regular, vigorous exercise are key to making any long-lasting change in our biorhythms. Add a strong desire to the mix and long-term positive results can ensue.

Natural Resources:

A person needs energy in order to successfully get up early. Cells, tissues, and organs all need to be doing their jobs. They all need to be communicating with each other effectively. Hormones and nutrients need to arrive on time and in the right quantities. Metabolic processes need to be in tune. New supplies of energy need to be manufactured and delivered and waste products need to be removed. All these intricate processes are under the direct control of your nervous system. Chiropractic care helps your nervous system function at peak efficiency. By restoring more normal mobility to your spinal column, chiropractic care directly optimizes activities within your nervous system. As a result, cells, tissues, and organs function more effectively and your body now has the energy it needs to wake up early - healthy, refreshed, and ready to go!

Topic of the Week: How Obesity Impacts Arthritis

You probably know that obesity is a risk factor for many serious health problems, including diabetes and heart disease. But your chiropractor will confirm that extra weight can put excessive stress on your musculoskeletal system. And recent research shows how troublesome obesity can be to arthritis patients.

Biggest Cause of Disability

Arthritis sufferers number 50 million in North America. By 2030, it is estimated 67 million people will have some form of arthritis. The disease is the leading cause of disability in our society. Statistics reveal that obesity is linked to 1 out of every 4 cases of arthritis. It seriously limits the physical activity of sufferers, which only further exacerbates obesity. There are many types of arthritis, but the most common are…

Osteoarthritis (OA)
Also known as degenerative joint disease, osteoarthritis is the most widespread, and results from excessive wear and tear of the joints. It usually affects the large weight-bearing joints of your body, such as the knees, hips and spine. Early signs of osteoarthritis include joint stiffness and increased pain when you’re active.

Rheumatoid Arthritis (RA)
This arthritis has several different features that distinguish it from osteoarthritis. It is an autoimmune disease. Although it involves joint swelling, pain and stiffness comparable to osteoarthritis, rheumatoid arthritis usually affects the smaller joints of the hands and feet. Other symptoms like fatigue, loss of appetite and low grade fever may accompany RA joint pain. Patients usually experience greater disability than those with osteoarthritis.

Psoriatic Arthritis (PA)
While similar to rheumatoid arthritis, psoriatic arthritis differs in some areas. PA is often associated with a skin condition called psoriasis. This arthritis is more commonly associated with the spine or the larger joints of the lower body, and it typically affects only one side of the body. There may be progressive damage to the joints of PA patients.

Gout
Gout is a painful type of arthritis that causes sudden, severe attacks of pain, redness, and inflammation in the joints, especially the big toe. The pain and swelling associated with gout are caused by uric acid crystals that escape out of the blood and are deposited in the joint.

Arthritis & Obesity Research
Being obese puts additional stress on your spine and this can lead to pain. But the extra load on joints and skeletal system is only one part of the problem. Obesity also causes inflammation throughout the body. Osteoarthritis is one of the major causes for joint replacement surgery, and obesity is frequently cited as a contributing factor. A study conducted in Canada on joint replacement surgery showed that 81% of patients undergoing this type of procedure had a body mass index that registered in the obese range. The same research revealed obese patients were three times more likely to have joint replacement surgery than people with normal weight. In a study discussed last February during the annual meeting of the American Academy of Orthopedic Surgeons, research showed patients who were considered morbidly obese – a BMI index of 40+ – had exceptionally high rates of complications after having knee or hip replacement surgery, including respiratory problems, bacterial infections, and cardiac arrhythmias. Other studies show the same class of patients are more likely to be readmitted to hospital because of post-surgical complications. Related research indicates that even a 10-pound reduction in body weight can slash the risk of knee osteoarthritis in obese patients.
The connection between obesity and its impact on osteoarthritis is well established. More recently there has been increased investigation on how obesity affects rheumatoid arthritis. Because it increases inflammation throughout the body, obesity worsens RA. Inflammation is linked to an increased risk of cardiovascular disease, which is already more likely to affect rheumatoid arthritis patients. Psoriatic arthritis is also influenced by obesity. A study on obese young adults showed obesity at age 18 increases the chance of getting PA later in life. Again, inflammation seems to be the chief culprit in advancing the risk of psoriatic arthritis.

Prevention and Lifestyle Changes are Vital
In many of the studies about obesity and arthritis, medical researchers advocate appropriate exercise and healthy diet to either lower the risk of developing arthritis or to improve the quality of life for those who already have the disease.
One of the best things you can do for your musculoskeletal health is to get regular chiropractic adjustments. Proper alignment and movement in the joints of the body can help prevent the damage caused by abnormal wear and tear that can you make you vulnerable to developing some types of arthritis. If you need to lose some weight, ask your chiropractor about creating a diet and exercise program appropriate 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 2011 Wellness Express™

Quote of the Week

“Make yourself indispensable and you’ll be moved up. Act as if you’re indispensable and you’ll be moved out.” - Jules Ormont

Exercise of the Week: Back Extensions on Exercise Ball, Arms to Side

Difficulty: Medium

Lie on ball face down with feet on floor, legs straight. Feet together or apart (feet apart is easier). Back in a resting, curled position. Hands positioned to side, arms straight and fingers touching floor.

The exercise: use your low back muscles to bring body into a straight-spine position, shoulders back. Keep arms out to side, palms facing forward, and thumbs up. Do not hyperextend low back. Stop when body is straight. Look at floor while keeping neck in a neutral position. Hold for 1-2 counts. Repeat 5-10 repetitions.

Are you or someone that you know going to be walking in this year’s 3 Day Race? If so, Life Wellness Center will be hosting a special seminar on Thursday, May 19th at 6:00pm. Dr. Tom Schmidt (clinic director/chiropractor) will be instructing attendees on training strategies, injury prevention, stretching routines and everyone will be getting a digital foot scan. A light snack will be provided. The cost is free, but a donation to our team of walkers is encouraged, but not required. Please let us know if you plan to attend by either stopping at out Front Desk, calling us at 952-435-5300, or emailing us at info@lifewellnesscenter.net (Attention: 3 Day Walk seminar) by 6:00pm Wednesday, May 18th.

Steppin' Up for a Cure!

During the month of May, Life Wellness Center is helping sponsor a very special team of women (Team 'Steppin' Up for a Cure') who will be walking to help raise money in the fight against breast cancer during the '2011 Twin Cities Susan G. Koman 3 Day for the Cure'. This is a 60 mile walk over the 3 day course with net proceeds invested in breast cancer research and community programs. Everyone that donates, no matter the dollar amount, whether it's $1, $10 or $100, will have their names entered in for a chance at a one hour massage. The more times that you enter, the better your chances of winning. Please submit your donations at our Front Desk.

Topic of the Week: Chiropractic Care after a Car Accident

When it comes to car accidents, paramedics are often the first health care professionals who attend to your needs. Their job is to assess whether you should be rushed to the hospital for immediate medical treatment or deal with any life-threatening injuries right on the scene. Fractures, concussions, lacerations and other potential internal injuries will necessitate your escorted trip to the hospital.
What if the paramedics tell you that you are not injured enough to go to the hospital, but you still don’t feel quite right? Today we look at frequent problems your musculoskeletal system often encounters after a car accident.

Common Injuries
Some people encounter pain and tension right away. For others, the symptoms may get worse over time.
Whether the impact occurs from the front or the rear, your neck is usually the most vulnerable area of your body in any motor vehicle accident. Car collisions involve rapid changes in acceleration and deceleration. Your body is held relatively still by a seat belt, whereas your head and neck are free to move.

This typically results in the neck moving very rapidly through an excessive range of motion, contributing to hyperflexion-hyperextension injuries that can affect soft tissues in the neck, as well as joint capsules and intervertebral discs. Whiplash is the name often associated with car accident neck injuries.
Symptoms from whiplash may include any or all of the following:

• Neck pain and inflammation
• Arm pain, numbness or tingling
• Headaches
• Nausea
• Dizziness

Depending upon the degree of injury, your recommended course of action will differ. To determine what you should do, first consult with your chiropractor. Chiropractors are musculoskeletal specialists. They have the know-how to assess and treat almost any problem related to the nerves, muscles, joints and connective tissues of the spine.

Your chiropractor will conduct a physical assessment of you and determine the best course of action.
In some cases, early mobilization can lead to a much speedier recovery. If instability of the joints and tissues is suspected, your chiropractor may suggest avoiding movement too soon.

Most of the time, you should rest and remain immobile for the first 48-72 hours immediately following an automobile accident. Your body will respond to any injury with an inflammatory reaction. This makes the damaged area both swollen and pain sensitive. Attempted movements during this time will usually cause more pain. Muscles around the injured area tend to spasm – effectively splinting the area and preventing further damage. Muscle spasm can also cause greater compression and/or irritation of the joints, leading to more pain. This pain-spasm-pain cycle should be prevented as much as possible, especially early in the recovery process following a motor vehicle accident.

Cooling the immediate area of injury with ice for 5-10 minutes at a time may help limit the painful effects of inflammation. In addition, resting or lying down during the first few days will ease the postural strain felt around the neck and shoulders, and help promote healing.

After this initial inflammatory stage, a patient is recommended to resume normal movements as soon as possible – within a reasonable range and within the patient’s pain tolerance.

If immobility is prolonged, muscle atrophy and weakness can make recovery and rehabilitation from a whiplash injury more difficult. If movement is not encouraged, muscle spasm can often persist, causing an increased compressive load on the discs and joints of the neck, potentially leading to chronic problems.
Vertebral subluxations in the neck and upper back are commonly found in those who experience car accidents.

Therefore, at any stage of healing and recovery from whiplash-associated injuries, chiropractic adjustments can reduce pain and restore normal function. Car accidents may be a pain in the neck, but chiropractic can help!

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™

Exercise of the Week: Back Extensions on Exercise Ball

Difficulty: Low
Lie on ball face down with feet on floor, legs straight. Feet together or apart (feet apart is easier). Back in resting, curled position. Hands positioned on ball for support. The exercise: use low back muscles to bring body into a straight-spine position, shoulders back. Use arms to push (if necessary). Do not hyperextend low back. Stop when body is straight. Look at floor while keeping neck in a neutral position. Hold for 1-2 counts. Repeat 5-10 repetitions.

Quote of the Week

“Have a heart that never hardens, a temper that never tires, a touch that never hurts.” - Charles Dickens