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