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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

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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

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