Topic of the Week: What to Expect From Chiropractic Care

Introduction
Your chiropractor will do everything within his or her power to resolve your specific health problem as quickly as possible and with as few treatments as necessary. It is important to remember that every patient enters the chiropractic clinic with a different set of experiences, health concerns and expectations about how quickly they will recover and the necessary actions or steps required to achieve recovery. Your treatment and recovery expectations can affect how quickly you heal and how you feel about the treatment you are receiving. Your chiropractor will counsel you on appropriate treatment expectations for your unique health problem so that you get the most out of your chiropractic experience.

Setting Expectations for Recovery
Setting reasonable and realistic expectations for your recovery is an important consideration before you begin chiropractic care. Though many people report to the chiropractor only after pain or functional limitations surface, the underlying factors causing their problem may stem from actions or inactions - poor posture, repetitive injurious movements, and old, unresolved health issues - that cause unfavorable structural changes over time. Because these changes happen slowly, over time, it is only reasonable to think that your recovery may take some time, too.
Maintaining an optimistic outlook about your recovery, however, is equally important as setting realistic expectations. According to a 2008 study published in the Journal of General Internal Medicine, patients with acute low back pain who had a more positive expectation for recovery experienced greater functional improvement following care.

A Reasonable Timeframe for Improvement
Many patients who receive chiropractic care experience some degree of relief immediately after the adjustment or therapy. In most cases, improvement happens over time with chiropractic care, with health gains coming quickly or gradually based on the frequency of your care, your specific health problem and your willingness to participate in home care activities prescribed by your chiropractor. Many chiropractors find that treating injuries early and often leads to a quicker resolution of the problem, fewer overall visits and a reduced likelihood of the problem happening again. The Spine Health website notes that a common chiropractic treatment plan consists of 3 visits per week for 2 to 4 weeks, followed by a re-evaluation of your condition. Where you and your chiropractor choose to go from here depends on the degree of improvement noted.

Post-Adjustment Sensations or Experiences
If you have never experienced chiropractic care, it is important to understand what to expect during and after your treatment. When your chiropractor performs a spinal or extremity adjustment, it is common to hear an audible “pop.” This sound, known as a joint cavitation, is not the cracking of bones but results instead from a change in gas pressure within your joint (much like the pressure change that occurs when you open a carbonated drink).
The chiropractic adjustment itself is not painful, though the adjustment may move joint structures that have not moved in some time and after the adjustment, it is common to feel a mild soreness in the area that has been treated. This feeling is similar to that of engaging in strenuous activity after a prolonged period of little or no physical activity. The Mayo Clinic states that chiropractic adjustments are safe when performed by licensed chiropractors but that some people may experience headache and fatigue for a few days after receiving chiropractic care.

Possible Recovery Obstacles or Barriers
Some patients may experience obstacles or barriers to recovery that require further investigation by the treating chiropractor. If your symptoms do not improve within a reasonable timeframe (usually about 4 weeks) your chiropractor may order additional tests - blood work, imaging studies – to check for a complicating problem or condition. In some cases, repeated ergonomic stress that you experience at work or at home may cause continued pain or discomfort until it is addressed.

According to a 2010 study published in the journal Chiropractic & Osteopathy, some barriers to early improvement during chiropractic care (especially for enduring low back pain) include patient depression and anxiety – common problems in people who have experience chronic low back pain. Other patients may experience delayed recovery due to the concern about the possibility of re-injury by performing certain activities of daily living. Your chiropractor can talk with you about your concerns and offer you helpful advice about how to overcome any anxiety you may feel about your condition and recovery.

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

Exercise of the Week: Back Hyperextension on Exercise Ball, Arms Fully Extended

Difficulty: High

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.

Quote of the Week:

“Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times.”~ Mark Twain

Exercise of the Week: Back Hyperextension on Exercise Ball, Arms Fully Extended

Difficulty: High

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.

Topic of the Week: Reasons & Tips for Quitting Smoking

Smoking, especially cigarette smoking, is the leading preventable cause of death worldwide. According to the World Health Organization, over 5 million people die from prolonged tobacco use every year and this number is expected to jump to 8 million by 2030. The Centers for Disease Control and Prevention adds that smokers, on average, live 13 to 14 fewer years than nonsmokers. Smoking cessation, or quitting smoking, is one of the most important health behavior changes you can make and it has long-term health and quality of life implications for you and the people around you. Your chiropractor can counsel you on the smoking cessation strategies that are most appropriate for you.

Why Quitting is Important
Quitting smoking is important both for longevity and for ensuring that your later years are healthy, quality ones. Besides the obvious risk for cancer - lung, bladder, kidney, pancreas, among others - and lung diseases, including emphysema and chronic bronchitis, smokers are more likely than nonsmokers to develop other health problems as well. The American Cancer Society states that smokers are twice as likely as nonsmokers to experience fatal heart attacks and that smoking is a major risk factor for blood vessel diseases. Other health problems associated with smoking include erectile dysfunction in men, an increased likelihood of miscarriage in pregnant women and macular degeneration - a leading cause of blindness in older individuals.

Long-Term & Immediate Benefits
A 2007 study published in the journal Current Cardiovascular Risk Reports states that smoking cessation significantly decreases the risk for cardiovascular disease and death in a wide range of populations, and that smoking cessation considerably boosts both life expectancy and quality of life. Some benefits of smoking cessation are immediate, however, including better smelling breath, clothes and hair; disappearance of stains on your teeth, fingers and fingernails; improved sense of taste and smell and improved ability to perform your activities of daily living, including housework and stair climbing. Within minutes after your final cigarette, your blood pressure and heart rate go down and within hours, the amount of carbon monoxide and oxygen in your bloodstream returns to normal levels.

Tip #1: Engage in Regular Exercise
Engaging in regular exercise may be useful in helping you quit smoking. According to a 2000 study published in the journal Addiction, several research trials yielded a positive effect for exercise on smoking abstinence. Exercise, including both endurance and strength training, produces numerous beneficial health results including weight loss, improved stamina, enhanced sense of well-being, heightened sense of self-esteem and accomplishment and improved mood. Changing your routine by adding regular bouts of exercise can help shift your attention away from your nicotine cravings and toward more healthy habits.

Tip #2: Manage Your Stress
Nicotine dependence is the primary reason that most smokers continue smoking, though most people who smoke, notes a 2007 study published in the British Medical Journal, cite stress relief as a main factor for smoking. Finding alternative ways to manage your stress can be helpful for smoking cessation. Healthy, natural ways to manage your stress include getting regular massages, practicing movement arts such as yoga or tai chi, listening to relaxing music, spending time in nature, practicing breathing exercises and visualization, getting adequate sleep and maintaining your regularly scheduled visits with your chiropractor.

Tip #3: Balance Your Blood Sugar Levels
The U.S. Department of Health and Human Services states that chemicals found in tobacco smoke complicate blood sugar regulation. Nicotine boosts the amount of glucose in your blood by increasing the flow of epinephrine, a stimulating hormone. Alterations in your blood sugar levels may affect your mood and anxiety levels and your ability to successfully combat your nicotine cravings and quit smoking. Successful smoking cessation may require balancing your blood sugar levels. Ask your chiropractor about healthy dietary strategies, including dietary and herbal supplements that can help stabilize your blood sugar levels before, during and after you quit smoking.

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

Quote of the Week:

“The mind must be cured as well as the body, as the mind - so is the body.”~ Dr. Daniel D Palmer

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 forwards, 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.

Topic of the Week: Chiropractic: A Total Person Approach to Health

Introduction
Chiropractic care is guided by a philosophical approach that is in line with natural healing principles. Though chiropractic shares important similarities with other health professions, its holistic or total person approach to health and healing distinguishes it from the modern medical model. Two key concepts help define the chiropractic approach to health: 1) That your body can heal itself once impediments or barriers to health are removed or corrected and 2) That the mind body relationship is crucial in supporting the healing process. Chiropractors believe that structural health can best be achieved when proper joint and soft tissue alignment is restored throughout your body. Your relationship with the natural world - how you move, how your environment causes you to move (or not move) - is a primary concern for your chiropractor. In this edition of the Wellness Express we will examine the ideas and practices that help define chiropractic’s total person approach to health and wellbeing.

Early Intervention & Prevention
Chiropractors are known for their desire to intervene in the disease process as early as possible to ensure beneficial health outcomes. Chiropractors are also known for their proactive disease prevention strategies, which help ensure that common musculoskeletal health problems never develop. A 2004 study published in the Journal of Manipulative and Physiological Therapeutics notes that a significant proportion of chiropractors and chiropractic students in the United States possess a positive attitude about preventive health services, especially physical activity and diet. Another study published in the same journal states that chiropractors, as a group, have a keen interest in providing their patients with health information that extends beyond spinal health.

Treating the Cause, Not Just the Symptoms
Your chiropractor is interested in understanding the true cause of your illness or problem in order to permanently resolve it. Chiropractors perform therapeutic measures – spinal manipulation, soft tissue work, functional exercise prescription - that have the dual effect of eliminating your pain, discomfort or other symptoms and correcting the processes and circumstances that caused or contributed to your injury or condition. In this way, chiropractic care sets itself apart from contemporary medical practices, which often rely on drugs to temporarily mask symptoms.

Rehabilitation vs. SurgeryMany patients have turned to chiropractic care for a more natural approach to health problems and to avoid surgery when possible. Chiropractic care emphasizes rehabilitation and recuperation instead of surgical interventions and many chiropractic patients have experienced treatment outcomes that equal or exceed the treatment outcomes expected from surgery for their specific problem. This is not to say that your chiropractor will not recommend surgery in some cases. According to a 2007 study published in the Journal of Manipulative and Physiological Therapeutics, most chiropractors agree that conventional medical approaches – pharmaceuticals and surgery – are helpful when used appropriately and that many chiropractors successfully collaborate with medical doctors as part of a health care team.

Appreciation of Factors Affecting Health
Your chiropractor has a fundamental appreciation for the various factors that can affect your health and how these factors can interact with each other to complicate your health and ability to heal. The two key factors that your chiropractor considers when creating your treatment plan are environment and lifestyle. Your chiropractor will ask you relevant questions about each of these factors to determine your unique treatment needs and he or she will counsel you on the ways that you can best achieve long-term health success.

Use of Relevant Outcome Markers
Your chiropractor may use specific outcome markers, including surveys, range of motion assessments and functional tests, to objectively track or document your recovery progress. These outcome markers help your chiropractor understand what treatments are working and what treatments could be altered to help speed your return to health. The use of relevant outcome markers is part of an evidence-based approach to health care. According to a 2001 article published in the journal Spine, evidence-based care, over the long term, improves treatment outcomes in patients with acute low back pain and reduces the time these patients experience pain or discomfort.

Patient-Centered, Hands-On Care
Chiropractic care is a patient centered, hands-on healing approach that improves your musculoskeletal health and function by manipulating - gently and purposefully – affected structures or areas in your body. The very nature of chiropractic care creates an intimate healing environment that fosters healthy dialogue between patient and practitioner. Your chiropractor will use this environment and the time he or she has with you to learn more about your specific health situation and concerns.

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

Walking as a Lifestyle Choice

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

Everyone knows he or she should be doing regular exercise, but most people have not exercised in so many years that they don't know where to begin. As a result, people start and stop various training programs and routines. They join gyms and spend hard-earned income, but ultimately fail to follow-through because they don't have a clear idea of how to exercise effectively. The challenge lies in selecting the form of exercise that's best for you, and then having the specific knowledge to begin training in a way that will be beneficial and not harmful....
(click this link to read the entire article: http://lifewellnesscenter.net/index.php?newsletters=14822)

Exercise of the week

Quote of the Week

“Life’s field will yield as we make it; a harvest of thorns or of flowers “- Johann von Goethe

Topic of the Week: Benefits of Eating Organic

Introduction
Choosing to eat organic foods – foods grown without the use of pesticides and other chemicals and using natural methods - is a personal choice driven by several key factors or considerations. According to a 2003 study published in the journal Appetite, the purchase and consumption of organic foods is most strongly associated with a person’s perceived benefit for their own health, though the desire to perform environmentally friendly actions and consideration for animal welfare are other factors that significantly influence people’s decision to go organic. The benefits of eating organic foods are now better understood, though more research will shed valuable light on the far-reaching impact of this healthful practice.

Nutritional Value
Increased nutritional value is a common perceived benefit of consuming organic foods. Research studies investigating the nutritional content of organic foods versus conventionally grown foods have produced conflicting results. Some studies, such as one published in 2010 in the journal Agronomy for Sustainable Development, report that non-organic and industrialized food production methods lead to reduced nutrient and flavor contents and that organic plant products contain more minerals and antioxidant micronutrients, including phenols. Other studies, including one published in 2002 in the journal Critical Review in Food Science and Nutrition, state that, with the possible exception of nitrate content, there is insufficient evidence that the concentration of various nutrients differs between conventional and organic foods.

Reduced Pesticide Consumption
Concern over pesticide ingestion or exposure is a common reason people choose organic foods over conventional foods. Conventional growers use pesticides to reduce the likelihood of molds, insects, and diseases destroying their crops. Pesticide residue may linger on produce after it is harvested. According to the U.S. Environmental Protection Agency, or EPA, the potential health effects of pesticides include nervous and endocrine system problems and skin and eye irritation. Some pesticides, notes the EPA, may be carcinogens, or cancer-causing agents. A 2006 study published in the journal Environmental Health Perspectives states that an organic diet provides a significant protective effect against organophosphorus pesticides – pesticides commonly used in conventional agriculture production.

Food Additive Avoidance
Organic regulations either ban or severely limit the use of common food additives, including colorings and flavorings, artificial sweeteners, preservatives and monosodium glutamate, or MSG. According to the World Health Organization, food additives and contaminants caused by food manufacturing and processing can have a significant negative effect on your health. A 2006 study published in the Journal of the National Cancer Institute notes that boosting your consumption of processed meat - a foodstuff well-known for its inclusion of various additives - may increase your risk for stomach cancer.

Decreased
Environmental Impact Organic farming methods and practices reduce the environmental impact associated with food production. Organic farming practices require less water, produce less air pollution and conserve soil quality and organic farming techniques may have a beneficial effect on biodiversity too. According to a 2005 review article published in the Journal of Applied Ecology, organic farming often has positive effects on both species richness and abundance.
The maintenance of natural areas within and around organic fields helps create wildlife habitat and encourages a re-colonizing of the organic area by plants and animals, notes the Food and Agriculture Organization of the United Nations.

Summary
Eating organic foods has long-lasting health and environmental implications, and this practice can be considered an important part of ensuring a positive health legacy for future generations. Your chiropractor understands that healthy dietary practices involve seeking out and consuming the most nutrient-dense and safest foods possible and he or she can further counsel you on the full health benefits of this health strategy. When you choose organic foods you are choosing to invest in your long-term well-being as well as the sustainable farming practic

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

Ideal Protein Seminar!

Quote of the Week

Exercise of the Week

Topic of the Week: Chiropractic Care for Sciatica

Introduction
Sciatica is a general term that describes several possible symptoms in your lower back, hip and leg caused by sciatic nerve dysfunction, including pain that radiates down your leg, decreased sensation in your lower extremity and leg weakness. Sciatica is a set of symptoms caused by compression or irritation of certain spinal nerve roots - branches of your spinal cord that exit your spine through gaps between your vertebrae. Sciatic nerve pain is a symptom of an underlying health problem, not a medical diagnosis and it is most likely to occur in people between the ages of 30 and 50 years, notes the American Academy of Orthopaedic Surgeons. Your chiropractor is a musculoskeletal health expert who can diagnose the underlying cause of your sciatic nerve pain and offer relevant treatment options to help restore your health.

About Your Sciatic Nerve
Your sciatic nerve is the longest and widest nerve in your body and it bears a strong resemblance to a lamp cord. You have two sciatic nerves: one on each side of your body. Your sciatic nerve begins in your lower back and runs through your buttock and down your leg to your foot.

This nerve innervates, or enlivens, the skin of your leg and your thigh, lower leg and foot muscles, respectively. Sciatic nerve pain varies considerably, depending on the cause and it may feel like a dull ache, mild tingling or a burning sensation, notes PubMed Health. In severe cases, sciatic nerve pain may be debilitating. Sciatic nerve pain may be most apparent and severe at night, after prolonged periods of sitting or standing and after you cough, sneeze, or laugh.

Possible Causes of Sciatic Nerve Pain
Possible causes of sciatic nerve pain are divided into two categories: the relatively common and the relatively rare. Relatively common causes of sciatic nerve pain include lumbar spine disc herniations (i.e., compression or irritation of a spinal nerve root by a portion of one of the intervertebral discs in your lumbar spine), degenerative disc disease, spinal stenosis (i.e., an abnormal narrowing of your spinal canal caused by bone spurs or other factors), piriformis syndrome, sacroiliac joint dysfunction, pregnancy and spondylolisthesis. Spondylolisthesis is a disorder in which one vertebra slides forward over an adjacent vertebra and it may be caused by congenital factors, trauma, or physical stress.

Relatively rare causes of sciatic nerve pain and dysfunction include spinal tumors, infection and cauda equine syndrome – a condition caused by compression, trauma or damage to the mass of nerves situated at the base of your spinal cord. Spinal tumors are rare and may be benign or cancerous. If a tumor develops in your lumbar region, it may compress one of your spinal nerve roots and cause sciatic nerve dysfunction.

How Chiropractic Care Can Help
Chiropractic is an often helpful therapeutic method in treating certain underlying causes of sciatic nerve pain and dysfunction, such as disc herniations, sacroiliac joint dysfunction, and piriformis syndrome - a condition that occurs when your sciatic nerve is compressed or irritated as it travels underneath or through your piriformis muscle in your gluteal region. Many of the rare causes of sciatic nerve pain require prompt medical attention and intervention. Your chiropractor can counsel you on the most appropriate course of action to safely and effectively resolve your sciatic nerve problem.

A 2006 study published in the Spine Journal notes that chiropractic joint manipulation is more effective than simulated spinal adjustments for relieving acute back pain in patients with sciatica caused by a protruding intervertebral disc. Another study, published in the Journal of Manipulative and Physiological Therapeutics, states that patients undergoing chiropractic treatment for chronic low back pain and sciatica may benefit from enhanced self-efficacy motivation, which leads to improved coping abilities and improved pain and disability outcomes. Because there are many possible causes of sciatica, it is important to visit your chiropractor as soon as possible once you begin experiencing symptoms.

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

Quote of the Week!

Exercise of the Week!

Topic of the Week: Health in the Home

Introduction
Your home is your refuge and the place where you may spend the greatest amount of time. The physical environment of your home can significantly affect your overall health, so it is important to take simple, proactive measures to ensure your home is the healthiest it can be. Several of the top things you can do to create lasting health in your home for you and your family. Your chiropractor can explain the importance of these measures in greater detail and offer other relevant suggestions about how to create a healthy and nontoxic home environment.

Filter Your Tap Water
A tap water filter is one of the most important health purchases you can make. According to Cornell University, hundreds of manufactured chemicals have found their way into certain groundwater and other drinking water supplies since the 1970s. Leaking storage tanks and landfills, improper disposal of household and industrial products and pesticide use may account for much of this contamination.

Benefits of filtered drinking water are numerous and include better tasting and smelling drinking water, reduced risk for certain cancers and decreased likelihood of gastrointestinal problems, among others.

Installing a water filter in your shower is another important health measure. The steam you inhale during your shower may contain a significantly greater concentration of chlorine than unfiltered tap water. A 2007 study published in the American Journal of Epidemiology states that the risk for bladder cancer is slightly higher in individuals exposed to water disinfectants (especially chlorine, which gives rise to harmful trihalomethanes or THMs), through showering, bathing and swimming in pools, compared with drinking water.

Use Homemade Cleaning Products
Homemade cleaning products - including bathroom cleaners, personal care products, laundry detergent and dishwashing liquid - are effective and affordable to prepare and they decrease your exposure to potentially harmful substances included in conventional home cleaning products. The U.S. Environmental Protection Agency (EPA) states that levels of approximately a dozen common indoor pollutants - chemicals used as ingredients in household products, including cleaning, disinfecting and cosmetic products - may be 2 to 5 times higher within your home than outside your home, regardless of whether you live in a rural, urban or industrial area.

Exposure to indoor pollutants, notes the EPA, may cause headaches, dizziness and eye and respiratory tract irritation. Some indoor pollutants are also known cancer-causing agents in humans.

Raleigh Briggs, author of Make Your Place: Affordable, Sustainable Nesting Skills, suggests mixing the following ingredients together in a spray bottle to create a natural all-purpose cleaner that can be used on anything besides glass: 1 teaspoon of liquid castile soap, 1 teaspoon of borax, 2 tablespoons of white vinegar, 2 cups of hot water, 3 drops of tea tree oil and a quarter teaspoon of both eucalyptus and lavender oil.

Test for Radon and VOCs
Radon, the byproduct of decaying uranium or thorium, is a colorless, odorless and radioactive gas. Radon occurs naturally and usually is present in low levels in outdoor air. This gas becomes problematic when it enters your house through cracks in your foundation, through your well water or through certain building materials and begins to accumulate. Radon levels vary from region to region. According to the EPA, exposure to radon is the No. 2 cause of lung cancer among Americans, after smoking, and is responsible for about 21,000 lung cancer deaths in the United States every year. Every home should be checked for radon. If found, radon should be dealt with promptly. Sealing cracks in your floors and walls or changing air flow patterns in your house can help. Your chiropractor can help you find a qualified radon inspector.

Volatile organic compounds, or VOCs, are another illness-inducing problem you might consider evaluating in your home. VOCs are carbon-based chemicals that are volatile at room temperature, which means they readily release gases into the air you breathe. Most homes - especially new homes - are full of items that release small quantities of VOCs like toluene, acetone and formaldehyde, such as carpet, adhesives, paints, certain plastics, cleaning products and personal care products. VOCs may cause several health problems, including nausea, loss of coordination and liver, kidney and central nervous system damage. Some VOCs may cause cancer in humans. Your chiropractor can counsel you on the steps to reduce your exposure to VOCs and create a healthier home.

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

Topic of the Week: Fall Prevention in Older Adults

Introduction
Falls are a common and often serious heath event among older adults and may lead to moderate or severe injuries, depending on the cause. According to the Centers for Disease Control and Prevention, about 33 percent of adults age 65 and older fall every year, and falls are the No. 1 cause of injury-related deaths in this age group. Falls are also the leading cause of nonfatal injuries and hospital admissions in older individuals. Fractures, dislocations, soft tissue injuries and head wounds are among the most common fall-related injuries, notes an article published in the journal Clinics in Geriatric Medicine. Falls occur for many different reasons and the best way to prevent falls is to take the proactive steps we discuss in this edition of the Wellness Express. Your chiropractor is an expert in fall prevention and can counsel you on the best possible activities to reduce your likelihood of falling.

Causes of Falls in Older Adults
Elderly individuals are more likely to fall if they possess or encounter one or more fall-inducing risk factors. A 2000 study published in the medical journal American Family Physician states that the following are all possible causes of or contributors to falls in older individuals: environmental hazards, accidents, balance disorders, arthritis-related pain, certain medications, acute illness, visual disorders, central nervous system disorders, cognitive impairment and postural hypotension (i.e., the lightheaded feeling that occurs after shifting from a lying to a sitting or standing position).
Osteoporosis, insufficient physical activity, and various indoor and outdoor hazards may be the most significant factors causing falls in the elderly.

Osteoporosis
Osteoporosis is a health condition characterized by bones that become increasingly porous, which means that the bones of an affected individual are less resistant to stress and more likely to fracture - a particularly common occurrence among women with this problem. Hormonal changes, vitamin D and calcium deficiency and reduced physical activity are the most significant causes of osteoporosis.

In some cases, brittle bones may fracture after a fall occurs, while in other cases a bone - especially a hip bone - may break when stressed and cause the fall. Some of the best ways to prevent osteoporosis, and osteoporosis-related falls, include consuming adequate calcium containing foods or beverages such as milk, cheese, yogurt, fish, broccoli, collards or almonds, as well as getting a sufficient amount of vitamin D and performing regular bouts of weight-bearing activity. A 2007 study published in the journal Osteoporosis International notes that balance training is another effective technique in reducing falling frequency in older individuals. Your chiropractor can counsel you on the best tests to assess the health of your bones and he or she can suggest dietary changes to help limit bone loss as you age as well as create a balance training program for you.

Insufficient Physical Activity
Reduced physical activity causes decreased muscle tone, diminished strength, and loss of flexibility and bone mass - all possible contributors to falls in elderly individuals. Your chiropractor can assess your muscular strength, cardiovascular fitness and mobility to generate a physical activity routine for you that suits your interests, aptitudes, and abilities. Your chiropractor can also address problem areas in your spine or extremities that may be limiting you from participating in regular physical activity. Chiropractic care – especially where it concerns keeping your joints and soft tissues in fine working order - is an important factor in remaining healthy and active well into old age. Walking, jogging, swimming and bicycling are constructive activities that can be performed throughout your lifespan to help prevent falls in your later years.

Hazards Around the Home
A significant number of falls in the elderly are caused by environmental hazards around the home. Tripping over objects on the floor is perhaps the most common, and often preventable, environmental hazard causing falls in older adults. Inadequate lighting, weak or wobbly furniture and loose rugs also cause numerous falls in the home.

Consider mounting grab bars in key areas in your home to provide easy-toreach support for elderly residents or guests. Other helpful prevention tips to reduce falls inside the home include adding nonskid mats to bathtubs, reducing clutter, getting rid of throw rugs, replacing oversized furniture and other household objects with smaller versions and using color changes to highlight variations in surface levels or types.

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

Exercise of the Week: Hip Thrust, Straight Legs

Start on your back with both feet on the ball, legs straight. Elbows rest on the floor, hands on the abdomen/hips. Pushing down into the ball with both feet, lift your hips toward the ceiling. Stop when body is straight. Hold for 2 counts. Return to starting position. Repeat 10-15 times.

Topic of the Week: Building a Sleep Sanctuary

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

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

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

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

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

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

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

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

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

Exercise of the Week

Quote of the Week:

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

Topic of the Week: On Pins & Needles

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

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

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

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

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

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

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

Exercise of the Week

Quote of the Week

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

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

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

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

Topic of the Week: The Benefits of Flossing

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

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

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

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

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

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

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

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

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

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

Backtober 5 Action Steps To Getting Back On Track With Fitness

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

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

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

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

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

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

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

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

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

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

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

Here are some tips on dialing in your nutrition.

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

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

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

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

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

It’s about consistency not perfection!

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

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

Pick 1 from each category

• Quad dominant –squats, lunges

• Hip Hinge-deadlifts, good mornings

• Horizontal push-pushups, chest press

• Horizontal pull-rows

• Vertical press-Overhead press any variation

• Vertical pull- Pull ups or lat pulldowns

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

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

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

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

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

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

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

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

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

Quote of the Week

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

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

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

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

Topic of the Week: Healthy, Lifelong Activities

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

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

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

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

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

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

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

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

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

Quote of the Week

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

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

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

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

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

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

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

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

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

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

Quote of the Week

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

Topic of the Week: Take a Healthy Bite of Apple

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

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

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

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

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

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

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

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