Exercise of the Week

Quote of the Week

“Life is not over because you have diabetes. Make the most of what you have, be grateful”~ Dale Evans

Topic of the Week: Top Ways to Prevent Type 2 Diabetes

Diabetes is a condition that affects people throughout the world. According to the World Health Organization, 347 million people have diabetes, and diabetes-related deaths are on the rise: Between 2008 and 2030, WHO estimates that diabetes deaths will increase by two thirds.1 Type 2 diabetes, formerly called adult-onset diabetes, accounts for about 95 percent of all diabetes cases. Though most people who develop this health problem are middle-aged and older, it can manifest in people of any age, including children.

Type 2 diabetes is characterized by insulin resistance - the inability of your body’s cells to properly respond to insulin (a hormone produced in your pancreas that helps control the amount of glucose, or sugar, in your blood). When glucose is unable to enter your cells, it accumulates in your bloodstream and may cause serious health complications over time, including heart and blood vessel disease, nerve damage and kidney, eye and foot damage. Fortunately, most cases of type 2 diabetes can be prevented. The Harvard School of Public Health states that nine cases in 10 can be prevented by eating a healthy diet, exercising more, and keeping body weight in check. Your chiropractor understands the diabetes disease process and how this problem can be prevented. Ask your chiropractor how you can best prevent this common health problem using natural approaches.

Method 1: Change Your Diet
Changing your diet is powerful way to prevent type 2 diabetes. According to the American Diabetes Association, or ADA, individuals at high risk for type 2 diabetes should consume low glycemic index foods to keep blood glucose levels balanced as well as foods containing nutrients commonly lacking in the typical western diet, including calcium, potassium, fiber, magnesium and vitamins A, C, and E. The ADA also recommends certain “superfoods” that are helpful in preventing type 2 diabetes, such as beans (kidney, pinto, navy, black), dark green leafy vegetables (spinach, collards, kale), citrus fruit (grapefruit, oranges, lemons, limes), sweet potatoes, berries (blueberries, strawberries, raspberries), tomatoes, nuts, whole grains and fish high in omega-3 fatty acids, such as salmon. Certain spices may also be helpful in preventing type 2 diabetes. A 2005 study published in the journal Nutrition & Food Science notes that cinnamon, garlic, ginger, basil, oregano, nutmeg, tea, bay leaf, curry and other spices help lower blood glucose, boost insulin sensitivity and improve glucose synthesis in response to food consumption.

The authors of this study also note that these spices may help improve your circulation, reduce your blood pressure and protect the health of your blood vessels, which in turn reduces your likelihood of type 2 diabetes-related cardiovascular disease. Turmeric, which is commonly used in traditional Indian medicine, is another spice that may be helpful in reducing blood glucose levels. Turmeric possesses powerful anti-inflammatory properties that help protect your blood vessels from damage caused by excessive sugar in your cardiovascular system.

Method 2: Increase Your Physical Activity
Exercise is a potent way to protect yourself against type 2 diabetes. Performing regular physical activity helps control your blood glucose levels, keeps your blood pressure in check and lowers your risk for not only type 2 diabetes but also heart disease and stroke. Both aerobic exercise (e.g., running, cycling, rowing, etc.) and resistance exercise (e.g., weight training) may be helpful for this health purpose. According to a 2002 study published in journal Diabetes Research and Clinical Practice, an 8-week circuit training program combining aerobic and resistance exercise helped improve a variety of health measures, including lean body mass, functional capacity, strength and glycemic control, in study participants. Initiating and sticking with an exercise plan can be tough but starting slow and building an exercise routine that is sustainable (and enjoyable) for you can help keep you motivated and on track to achieve your health and fitness goals. Your chiropractor can counsel you on how to create a fitness plan that matches your interests and aptitudes. In general, though, consider aiming for at least 30 minutes of aerobic exercise most days of the week. You can then add two or three resistance training sessions per week to build your strength and functional capacity. Remember to speak with your chiropractor before you begin an exercise plan.

Method 3: Maintain a Healthy Body Weight
Excess weight and obesity are key factors in the development of type 2 diabetes. According to a 2006 study published in the journal Diabetes Care, weight loss is the most important predictor of decreased diabetes incidence and that for every kilogram of weight loss, there is a 16% reduction in risk. The authors of this study also note that interventions to prevent diabetes should primarily target weight reduction. Ask your chiropractor about healthy and natural weight loss strategies.

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 Express TM

Remember to Schedule Your Spinal Screening

(This newsletter issue for May 2013 is brought to you by Life Wellness Center)

Most of us have undergone some type of screening exam in the last several years. Depending on your age, personal history, and family history, you may have needed to go for a periodic mammography, colonoscopy, or cardiac stress test. If everything was fine, you have probably been instructed to follow-up next year, in three years, or in five years or more. As treatment is usually more effective and easier to accomplish in the early stages of illness, screening procedures are an important component of a public health and health care policy. Most people are generally aware of the usefulness of periodic screening exams for chronic diseases such as cancer and cardiovascular disease. Spinal screening, performed by your chiropractor, is an additional important service to assist you in maintaining your long-term health and well-being.1,2


Your spinal column is designed for two primary purposes: to provide for an extensive range of motion in three directions (forward and backward, side-to-side, and rotation) and to house and protect the spinal cord. Both of these functions are critical to ensuring ongoing health and wellness. A chiropractic spinal screening exam analyzes your spine to identify localized regions of limited mobility and to detect the presence of nerve interference.

First, if your spine is not freely movable, you will likely begin to experience neck, mid back, or low back pain. People often wonder why they have such pains. A person will typically say, "I didn't do anything, really. I was driving and just looked around to make sure I could change lanes safely. Now I can't move my neck." Another person might say, "All I did was bend over to pick up the mail. My back really hurts." The problem causing their pain wasn't the simple twisting or bending motion. The problem was an underlying one - a lack of full mobility in the affected region of the spine.3

Next, your spinal cord is a direct extension of your brain. Your spinal cord connects your brain with the rest of your body through numerous pairs of spinal nerves. These spinal nerves branch out and create a complex communication network, sending signals from your brain to your body and from your body back to your brain. A mechanical problem in the spinal column can cause irritation to local spinal muscles, ligaments, and joints, which in turn can irritate spinal nerves and cause nerve interference. Nerve interference can cause disturbances in your body's neural network, delaying nerve signals or causing information to be transmitted incorrectly or at the wrong time. Over time, symptoms develop in the affected region or regions as cells, tissues, and organs no longer do their job effectively. Eventually, symptoms may develop into full-blown chronic diseases.

Often, mechanical problems in the spine are not immediately obvious. The effects of nerve interference and back pain on a person's health take time to develop. As with other chronic health issues, prevention is the best strategy. A spinal screening performed by your local chiropractor is the best way of detecting underlying problems. Chiropractic care then corrects nerve interference, helping your body perform effectively and helping you to enjoy long-lasting health and well-being.

Chiropractic Care and Long-Term Health


Regular, vigorous physical exercise, a healthful diet, and sufficient rest are not the only components of a comprehensive program of health and well-being. Regular chiropractic care is an additional key factor.

Each of these lifestyle choices contributes to the benefits derived from the others. In the case of regular chiropractic care, maintaining a healthy spine and nerve system helps support all the other things you're doing. A healthy spine helps keep your muscles and joints limber so you can get the most out of your exercise. By identifying and correcting nerve interference, regular chiropractic care helps your digestive system to efficiently utilize the good food you're consuming. By reducing neck and back aches and pains, regular chiropractic care helps you achieve a more restful, reinvigorating sleep. Overall, regular chiropractic care helps your body be more at ease and helps you enjoy increased health.

1Goertz CM, et al: Adding chiropractic manipulative therapy to standard medical care for patients with acute low back pain: the results of a pragmatic randomized comparative effectiveness study. Spine (Phila Pa 1976) 2012 Oct 10 [Epub ahead of print]

2Morningstar MW: Outcomes for adult scoliosis patients receiving chiropractic rehabilitation: a 24-month retrospective analysis. J Chiropr Med 10(3):179-184, 2011

3Bishop PB, et al: The Chiropractic Hospital-based Interventions Research Outcomes (CHIRO) study: a randomized controlled trial on the effectiveness of clinical practice guidelines in the medical and chiropractic management of patients with acute mechanical low back pain. Spine J 10(12):1055-1064, 2010

Exercise of the Week

Quote of the Week:

“To the discontented man no chair is easy.”~ Benjamin Franklin



Topic of the Week: Sitting Disease & How Chiropractic Can Help



Sitting. Who knew something so seemingly innocent could, in many cases, contribute to poor health? Sitting itself is not a disease but when performed for prolonged periods (and without physical activity) it can lead to a wide variety of health problems, from heart disease to type 2 diabetes to weight gain to low back pain. The Mayo Clinic reports that 50 to 70 percent of people spend six or more hours sitting every day and that 20 to 35 percent of people spend four or more hours daily watching television.

Most of us sit for many hours every day, whether at work, in the car, while eating or while working on a computer. To achieve optimal health and avoid back pain or discomfort, it is important you talk with your chiropractor about effective strategies to help you sit less and move more.

What is Sitting Disease?
“Sitting Disease” is a new term used by many practitioners and experts in the medical and complementary alternative healthcare communities to describe the negative effects of long periods of physical inactivity or sedentary living. Some practitioners may use this term to refer exclusively to metabolic syndrome - a collection of risk factors that often occur together to boost your risk for type 2 diabetes, coronary artery disease and stroke – but many people apply this term in a more comprehensive manner to describe the full range of effects possible, including back pain and postural problems.

Regardless of how you define it, sitting disease is having a significant negative effect on our health: According to the National Health and Nutrition Examination Survey (a study conducted by the Centers for Disease Control and Prevention), a sedentary lifestyle can significantly shorten life expectancy.

This study also notes that you can boost your life expectancy by 2 years by reducing your sitting time to less than 3 hours per day and by 1.4 years by keeping your TV time under 2 hours per day. It is easy to think that sitting is not a big problem if you are exercising regularly but a 2010 study published in the journal European Endocrinology states that meeting recommended physical activity and health guidelines is not enough. The authors of this study note that prolonged sitting (defined as time spent in behaviors involving minimal energy expenditure) can lead to cardiovascular and metabolic problems even in adults who meet recommended exercise guidelines.

Chiropractic to the Rescue!
Sitting for long periods can wreak havoc on your musculoskeletal system, as your body’s joints and other tissues need to move to stay healthy. Reduced physical movement alters important physiological functions and can, over time, limit your joint range of motion. Chiropractic care is the perfect antidote to sitting disease. Your chiropractor can provide you with acute care to help relieve your existing pain or discomfort and set you up with a long-term strategy that helps address some of the other health problems - weight gain, cardiovascular disease, type 2 diabetes-associated with prolonged periods of sitting. Your chiropractor can create for you a comprehensive treatment plan that incorporates key adjustments and soft tissue work, relevant physical therapy modalities and beneficial work and lifestyle modifications.

Other Helpful Strategies
Because standing just a little more every day helps improve your muscle tone, boosts your circulation, fires up your metabolism and burns excess calories, your chiropractor may recommend the following strategies to help you sit less: Setting a timer at your desk that reminds you to stand every hour, walking while you are on the phone, purchasing a pedometer to count your steps and switching from traditional video games to ones that encourage movement or activity.

For eliminating back pain at work, many people find kneeling chairs beneficial. These chairs help reduce low back strain, ease tailbone pain and keep your spine in proper alignment. Using a variable height desk - a desk that can be raised or lowered to your desired height - is another effective strategy to help you sit less and reduce low back discomfort while at work. Your chiropractor understands the importance of an active, healthy lifestyle and can work with you to find the most beneficial approach to limit sitting time. Ask your chiropractor what strategies are best for you.

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 Express TM

Exercise of the Week

Quote of the Week

Quote of the Week: “Being entirely honest with oneself is a good exercise” ~ Sigmund Freud

Topic of the Week: Simple & Effective Home Exercises for Strength

Strength training is an important part of an overall plan for health and fitness. According to the Centers for Disease Control and Prevention, or CDC, strength training can help reduce the signs and symptoms of arthritis, diabetes, osteoporosis, obesity, depression and back pain.
The CDC notes that strength training - the use of resistance to build the size, strength and anaerobic endurance of your skeletal muscles - is safe and effective for people of all ages and that people with existing health conditions often benefit most from engaging in several strength training sessions per week.
Training in a gym works for many people but not everyone. Some people find the convenience of exercising at home to be just what is needed to stay consistent with and motivated for their exercise plan. In this edition of the Wellness Express, we describe several exercises you can perform at home with no exercise equipment. Always talk with your chiropractor before starting a strength-training routine. Your chiropractor can help you assess what exercises would be best for you and your specific health and fitness needs.

Exercise 1: Side Plank
The side plank is a simple and powerful exercise that activates and strengthens many of your core muscles. A study published in the journal Physical Therapy states that the side plank exercise (also known as the horizontal side support exercise) challenges your abdominal wall muscles, especially your lateral oblique muscles, in a way that minimizes spinal compression, which can be helpful for people who have low back injuries.
To perform the side plank, lie on your side on a mat. Place your forearm on the mat under your shoulder (and perpendicular to your body). Put your upper leg on top of your lower leg and straighten your knees and hips. Lift your body upward so that your entire body (including your head and neck) are in a straight line. Most people hold this position for 15 to 30 seconds before repeating on the opposite side, but you should ask your chiropractor what is most appropriate for you. Remember to breathe while you are holding this position. Modification: Support your body with your knees instead of your feet. This will reduce the level of challenge associated with this exercise.

Exercise 2: Bodyweight Squat
Performing the bodyweight squat exercise is an effective way to improve your lower body strength. The American Council on Exercise notes that the bodyweight squat is suitable for beginners and targets the following muscle groups: Abs, glutes, thighs, and lower leg muscles. The bodyweight squat exercise is exactly what its name implies: A conventional squat exercise using nothing more than your own bodyweight. Perform the bodyweight squat by standing with your feet slightly wider than hip-width and with toes pointing straight ahead or slightly turned out. Keeping your hands at your sides (or away from your body for balance), engage your abdominal muscles to stabilize your spine, hinge at your hips, and slowly bend your knees to lower yourself toward the floor. Shift your weight back into your heels as you continue to lower yourself. Keep your knees from moving too far forward beyond your toes and keep your back flat. Once your thighs are parallel (or nearly parallel) to the floor, return to the upright position. Ask your chiropractor about how many sets and repetitions of this exercise are appropriate for you.

Exercise 3: Push-ups
The push-up is another simple home exercise that is commonly used to build body strength. In fact, the New York Times calls push-ups “the ultimate barometer of fitness.” Push-ups primarily work your pectoral, triceps and anterior deltoid muscles, though the rest of your deltoids, your serratus anterior muscles, your core muscles and even your leg muscles are also worked by this timeless exercise. How you perform it may be important for joint health. A study published in the Journal of Biomechanics reports that where you place your hands during a push-up can significantly affect the forces on your elbow joints. Hands positioned either “apart” or “above” the “normal” position appear to decrease the overall joint load on your elbows.
To perform a textbook push-up, lie face down on the floor and place your hands slightly wider than your shoulders. Support your lower body using your toes and lift your entire body up so that you are balanced on your hands and toes. Keeping your feet together, maintain a straight line with your body from head to heel. Engage your abdominal muscles and inhale as you slowly bend your elbows and lower yourself until your elbows reach a 90 degree angle. Return to the starting position, keeping your elbows slightly bent at the top. Discuss the appropriate number of sets and repetitions with your chiropractor.
Modification: Support your body with your knees instead of your toes. This will reduce the level of challenge associated with this exercise.

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 Express TM

What Should I Do About My Pain?

No one really wants to be a worrier. We certainly don't want to visit our chiropractor or family doctor for every ache and pain. But eventually we all experience physical problems and it may be difficult to know what to do about them. Some problems are immediate and serious. If you suddenly experience crushing chest pain and radiating pain down your left arm, possibly with nausea, profuse perspiration, and a feeling of impending doom, you know you have to call "911" immediately, if you can. If you awaken in the middle of the night with an intense, deep, sharp pain in your lower right abdomen, accompanied by vomiting and a fever, you know you need to go to the Emergency Room right away. In these exceptional cases, however, most people know which steps to take. What should you do when your pain is not clear-cut and dramatic, as it is in a heart attack or acute appendicitis? General guidelines are available which may be applicable in many situations.


Overall, pain is a warning signal. But many problems that cause pain take care of themselves. For example, you may twist an ankle on your daily walk. It may hurt to put weight on that ankle and there may even be a bit of swelling, but within two days your ankle is much better. There was initial pain owing to soft tissue injury, possibly involving muscles, tendons, and/or ligaments. However, the injury wasn't so severe that your body's ability to self-heal couldn't manage the situation. In the case of a greater degree of initial pain and more swelling, or if improvement wasn't being obtained within 48 hours, a visit to your chiropractor would be appropriate. In borderline situations involving musculoskeletal pain, whether you choose to seek professional advice depends on your intuition and level of pain tolerance. If you think something is "wrong", regardless of the nature of the injury or the intensity of your pain, you should seek professional assistance.

With some categories of physical problems, making the time to visit your chiropractor is the best course of action.1,2 A single occurrence of low back pain or neck pain could be ignored, especially if the problem goes away in a few days. But repetitive episodes of spinal pain should always be evaluated by your chiropractor. A severe headache should probably lead to a chiropractic examination, especially if you've never before had the type of pain and the intensity of pain that you're currently experiencing. Persistent radiating pain into an arm or leg, accompanied by numbness and tingling, should be evaluated by your chiropractor. Again, if discomfort persists and you can't clearly explain to yourself why you're having the pain that you're having, the best thing to do is to make an appointment to see your doctor, that is, your chiropractor or your family physician. You want to obtain expert information and advice, and you want to receive treatment if needed and instructions on how to care for yourself in the days, weeks, and months ahead.3

Comfort level is a valuable criterion with respect to your overall health and well-being. After considering the general guidelines, people should take the appropriate action that they believe will best serve their welfare.

1Smart KM: Mechanisms-based classifications of musculoskeletal pain. Part 1. Symptoms and signs of central sensitisation in patients with low back (plus/minus leg) pain. Man Ther 17(4):336-344, 2012

2Thornton GM, Hart DA: The interface of mechanical loading and biological variables as they pertain to the development of tendinosis. J Musculoskelet Neuronal Interact 11(2):94-105, 2011

3McCarberg BH, et al: Diagnosis and treatment of low-back pain because of paraspinous muscle spasm: a physician roundtable. Pain Med 12(Suppl 4):S119-S127, 2011


Chiropractic Care and Neck and Back Pain

Your chiropractor is your primary resource for evaluation and treatment of neck pain and low back pain. The majority of these spinal complaints are caused by irritation and inflammation of muscles, tendons, and ligaments that help create the structure of the spinal column and provide for full mobility of the spinal vertebras. By locating regions of your spine where mobility is decreased, your chiropractor identifies areas in need of treatment. By restoring mobility to spinal segments, chiropractic care helps remove the source of neck pain and back pain.

An additional benefit of chiropractic care is the removal of nerve interference. Irritation and inflammation of spinal soft tissues negatively affects the normal function of spinal nerves. The ability of these important neural pathways to transmit information from your brain to the rest of your body is compromised. The result may be a wide range of health problems. By addressing the root of many of these problems at the source, chiropractic care helps contribute to your overall health and well-being.

Topic of the Week: Chiropractic & Weight Loss

Weight gain and obesity are major problems in our society and are a leading cause of illness, lost work time and reduced quality of life. According to the Harvard School of Public Health, excess weight, especially obesity, has a negative effect on almost every aspect of health, from respiratory function to reproductive health to mood and carrying excess weight can increase your risk for diabetes, stroke, heart disease and certain cancers. Weight gain and obesity can also increase your risk for certain musculoskeletal disorders - a particular cause of concern for your chiropractor.

When most people think of weight loss strategies, chiropractic care may not be the first thing that comes to mind but your chiropractor is well educated about this important health issue and can offer you a unique perspective on weight loss and how to achieve it. By helping you achieve a healthy weight, your chiropractor is accomplishing a major goal that all manual medicine practitioners strive for; that is, to get your muscles, bones and other tissues and organs working smoothly and efficiently to keep you active and free of health complications.

An Obesity Epidemic
The United States, Canada and many other countries are now facing an obesity epidemic that is having a profound effect on public health. According to the Centers for Disease Control and Prevention, or CDC, over 33 percent of American adults are now obese and about 17 percent of children and adolescents between the ages of 2 and 19 are obese. Since 1980, notes the CDC, the prevalence of obesity among children and adolescents has nearly tripled. Rising obesity levels in children are particularly problematic, states the World Health Organization, as obese children have a greater chance than non-obese children of premature death and disability.

How Chiropractic Care Can Help
Chiropractic care can help combat this obesity epidemic and encourage weight loss in several important ways. First, your chiropractor can help eliminate physical barriers that may be keeping you from being more active. Pain is a significant factor keeping many people from enjoying the weight-regulating effects of physical activity. Having your chiropractor resolve your longstanding musculoskeletal complaints can create new opportunities for you to be active and burn calories. Second, your chiropractor can help support the physical changes that occur in your body during weight loss. When you lose weight your center of gravity shifts, which changes the demands on your spine, hips, knees, ankles and feet. And finally (and perhaps most importantly), your chiropractor can advocate for a healthier lifestyle and help you chart a path to your ideal weight using natural approaches.

Focused Dietary Recommendations
Every chiropractor has a unique perspective on diet and weight loss but all chiropractors agree that it is important to consume a healthy diet rich in nutrient-dense foods. More focused dietary recommendations are a key part of any chiropractic treatment plan designed to combat obesity and weight gain. Your chiropractor understands the importance of nutrition in weight loss and can help you make informed decisions about your diet, including what strategies may be most beneficial for you. Dr. John Douillard, a well-known chiropractor, author and ayurvedic practitioner, recommends the following natural approaches for losing excess pounds and maintaining your ideal weight: eat foods appropriate to each season, adjust your diet to your body type, exercise without triggering a survival response and eat your largest meal at the optimal time of the day (i.e., mid-day).

Your Chiropractor is a Health Coach
Your chiropractor is a musculoskeletal health expert, but he or she is also your health coach - a person who can counsel you on the best strategies to promote wellness, balance and an active lifestyle. Your chiropractor will work closely with you to formulate a diet and exercise plan to help you achieve a healthy weight. Your chiropractor will also counsel you on the many factors (e.g., age, genetics, gender, environment, stress, illness and medication) that can affect your ability to lose weight.

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 Express TM

Quote of the Week

Quote of the Week: “Successful weight loss takes programming, not willpower”~ Dr. Phil McGraw



Exercise of the Week