Topic of the Week: The Spices of Life: Spices That Improve Your Health

A spice is any dried part of a plant (except for the leaves) used for flavoring, coloring or preserving foods. Dried seeds, fruits, roots, berries and bark can all be used for these purposes but spices can have a profound effect on your health, too. According to a 2006 article published in the Medical Journal of Australia, spices (as well as herbs) deliver antioxidants and other important bioactive components and can be used in recipes to replace less healthy ingredients, such as sugar. Spices can have specific or wide-ranging health effects on your body. Spices can help protect you from disease or help with your overall health maintenance. Ask your chiropractor what spices may be most appropriate for you and your unique health needs.

Cinnamon
Cinnamon has historically been used to help relieve diarrhea and nausea, boost blood flow to the extremities, warm the body and improve digestion (especially fat metabolism). This spice also helps combat fungal infection and it has been used for weight loss and diabetes management. A 2006 study published in the European Journal of Clinical Investigation states that the cinnamon extract may have a moderate effect in lowering fasting plasma glucose concentrations in diabetics with poor glycemic control. Another study, published in 2010 in the journal Critical Reviews in Food Science and Nutrition, notes that cinnamon has anti-inflammatory, antimicrobial, antioxidant, and anti-tumor properties, as well as beneficial cardiovascular effects.

Ginger
Ginger is one of the most commonly used spices for cooking purposes and the list of health benefits associated with this spice is impressive. Ginger has been used by various cultures around the world for the following medicinal purposes: reducing inflammation, stimulating circulation, reducing spasms and as an antimicrobial agent for wounds and sores. A 2008 review article published in the journal Food and Chemical Toxicology notes that ginger is a safe and powerful antioxidant substance capable of preventing free radical formation, has anti inflammatory, anti-hyperglycemic, anti-tumor actions and is capable of favorably regulating immune functions. Morning sickness, motion sickness, indigestion, hot flashes, headache and muscle pain are all health problems that ginger has been used to treat.

Garlic
Garlic has historically been used to stabilize blood sugar levels, enhance immune function and improve cardiovascular health (by lowering blood pressure, improving circulation and treating arteriosclerosis - hardening of your arteries). According to a review article published in 2002 in the Nutrition Journal, the scientific literature supports the idea that garlic is a powerful agent for preventing and treating atherosclerosis, hyperlipidemia and diabetes. Another review article, published in 2008 in the journal BMC Cardiovascular Disorders, states that garlic preparations are better than placebo for lowering blood pressure in people with hypertension. Garlic may also be helpful for sinusitis, colds and flu, digestive problems, insomnia and ulcers and contains the following nutrients: vitamins B1, B2, B3, and C, selenium, zinc,

Turmeric
Turmeric, a spice grown in India and other tropical regions throughout Asia, has long been used in the ancient healing traditions of India and China for a variety of health purposes. Turmeric, notes the American Cancer Society, destroys or slows the growth of cancer cells in laboratory dishes, slows the progression of several types of cancer in lab animals and shrinks animal tumors. According to a review article published in 2008 in the Asia Pacific Journal of Clinical Nutrition, turmeric helps boost detoxifying enzymes, prevents DNA damage, enhances DNA repair and reduces tumor formation in animals. This spice has also been used in India for healing wounds, treating rheumatic disorders and addressing gastrointestinal symptoms.

Considerations
It is important to talk with your chiropractor before using any spice for medicinal purposes. Your chiropractor can counsel you on what spices may be most helpful for your specific health needs as well as provide you with relevant information about safe and effective dosage.

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

Ten Minutes of Stretching Can Make All the Difference

Should I stretch before or after I exercise?1 Should I even bother to stretch at all? These are the questions that every busy adult asks whenever he or she is planning to begin an exercise program. The correct answer to the first question is "do whatever is right for you." Some people need to lengthen their major muscle groups, such as the quadriceps (front of the thigh), hamstrings (back of the thigh), and calves, before they run, walk, swim, and/or lift weights for exercise. For others, it's best to stretch at the end of a workout, re-lengthening the major muscle groups so they'll be ready to help you move through the rest of your day.


The answer to the second question is "yes, stretching is important for everybody and is often the missing link in trying to understand why you injured yourself when you were exercising." Stretching helps you either warm up or cool down, whichever is needed for you to get the most out of your exercise. Not stretching in the way that you need puts you on the fast track to sustaining an exercise-related injury. As always, prevention is the best policy.

A dynamic warm-up is a fun and entertaining supplement or replacement, at times, to stretching if you're a stretch-first person.2,3 In a dynamic warm-up, you take important joints such as your hips, shoulders, and lower back through complete ranges of motion, using large muscle groups for support. Dynamic warm-up activities are similar to core strengthening exercises and have unique names such as scorpion, hip crossover, drop lunge, and quad circles. You can mix-and-match a variety of dynamic warm-up activities on different workout days, creating ongoing interest that helps you maintain your exercise routine.

A dynamic cool-down can serve as a similar supplement or replacement to stretching, at times, if you're a stretch-after person. If you've been walking or running, rather than simply completing your walk or run, spend an additional few minutes walking or running with shorter strides and/or at a slower pace. Walking backward at a slow pace is another method for achieving a dynamic cool-down. If you've been lifting weights, a series of deep-knee lunges will stretch your lower back and hips. A yoga-style downward dog will lengthen your spine, hamstrings, and calf muscles. Moving your arms through big circles, both clockwise and counterclockwise, will open up your shoulder girdles and lengthen the muscles of your rotator cuffs.

Regardless of the method you choose, stretching is an important part of your regular exercise activities. The extra few minutes spent either warming up or cooling down will help you maintain your exercise program achieve long-term health and well-being.

1McHugh MP, Cosgrave CH: To stretch or not to stretch: the role of stretching in injury prevention and performance. Scand J Med Sci Sports 20(2):169-181, 2010
2Morrin N, Redding E: Acute effects of warm-up stretch protocols on balance, vertical jump height, and range of motion in dancers. J Dance Med Sci 17(1):34-40, 2013
3Behm DG, Chaouachi A: A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol 111(11):2633-2651, 2011
  Chiropractic Care Is Part of Your Exercise Program


We all want to be healthy and well. Achieving this goal requires some time and effort, but the payoff is well worth it. Regular exercise helps lower blood pressure, helps slow your heart rate, and helps you sleep better at night. Regular exercise often helps people lose weight and puts a spring in their step. Regular exercise puts color in your cheeks and gives your skin that certain glow. Exercise is a very good thing.

Chiropractic care helps us get the most out of our exercise by making hidden reserves available for peak performance. Regular chiropractic care removes nerve interference and keeps the joints of our spine moving freely, eliminating roadblocks to full mobility and full function. By helping optimize our nerve systems and musculoskeletal systems, regular chiropractic care helps get our bodies in shape so that we can do the exercises needed to keep our bodies in shape.

Exercise of the Week

Quote of the week

Topic of the Week: How Chiropractic Supports Your Athletic Goals

An athlete is anybody who participates in sports or other kinds of physical activity. Most of us are athletes, then, in one form or another. Striving for athletic accomplishment – however you define it - is a great goal but striving for optimal health is an equally important aim. As an athlete, your body’s health is crucial to your performance and your enjoyment of the athletic experience. According to a 2009 study published in the journal Chiropractic & Osteopathy, a chiropractor who uses multimodal treatments (including both active and passive therapies) may be most well suited to managing your athletic condition and health needs.


Proper Spinal Alignment
Restoring proper spinal joint alignment and function is one important way that chiropractic care supports your athletic goals. A study published in the Journal of Vertebral Subluxation Research reports that a group of baseball players treated with upper cervical chiropractic care showed favorable changes in athletic performance (muscle strength and long jump performance) and physiological measures (increased blood capillary counts, decreased resting blood pressure and pulse rate) compared to a control group who received no chiropractic care. In addition to improving your posture and musculoskeletal function, proper spinal alignment and chiropractic care may help strengthen some of your other body systems – a big advantage for athletes.

Pain Relief
Chiropractic is an effective treatment method for resolving acute or chronic musculoskeletal pain and countless athletes - from professionals to weekend warriors - use chiropractic care for this important purpose. Most athletes experience at least some pain or discomfort from time to time, due to trauma sustained during training or competition, repetitive strain injuries or inappropriate footwear. According to a 2010 article published in the journal Current Sports Medicine Reports, in the absence of serious spinal problems, or neurological deficits, spinal manipulative therapy may be one of the most effective treatment methods for short term pain relief in active individuals with low back pain.

Improved Circulation
Achieving optimal circulation, or blood flow, is something every athlete should strive for. Boosting blood flow throughout your body, especially to your injured areas, helps bring key nutrients to your damaged tissues and removes harmful metabolic byproducts from these areas. A 2007 study published in the Journal of Vertebral Subluxation Research notes that study participants who received a cervical adjustment experienced a temporary increase in blood flow through the middle cerebral artery for up to five minutes post-adjustment. Other chiropractic techniques (especially soft tissue mobilization) and physical therapy modalities also improve circulation to key tissues and areas within your body.

Lifestyle Counseling
Lifestyle counseling for athletes is an area where chiropractic really excels. A defining feature of sports medicine, notes a 2008 study published in the journal Sociology of Health & Illness, is an emphasis on performance, which is best achieved by a client-centered practice model - one of the key reasons why chiropractic is used by so many athletes. The individualized care and attention you receive from your chiropractor, for all aspects of your health and performance, can give you a competitive edge, help you prevent injuries and help you lead as healthy a life as possible outside your competitive venue.

Your chiropractor is a healthcare professional with a deep understanding of sports nutrition and how hydration, sleep and the environment affect your performance and your ability to recover between competitive bouts. The nutritional advice your chiropractor may impart takes into consideration several factors that are relevant to you, the athlete, including the type and quantity of food and fluid you consume, when you consume food and fluid, what nutritional supplements may be most helpful for you and how your specific sport or activity influences your body’s metabolic demands. Your chiropractor may also offer you training advice that includes strategies on how to optimize your longevity in your sport or activity. Ask your chiropractor about specific training errors to avoid and how to maximize your sports performance while maintaining optimal 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

The Best Defense Is a Good Offense

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


Whether you live in the United States, Canada, or Western Europe, your health care decision-making is impacted by the type of health insurance available. In the United States, a fee-for-service system implies that you will be paying for some or all of the costs of every service used on your behalf. In Canada patients receive health care through a publicly funded system. Costs are funded via income taxes, so Canadian patients pay indirectly for their care. The majority of Western European countries have national health care systems in place. In France, for example, the national insurance program pays 70% of costs and much of the remaining 30% is paid by supplemental private insurance (most of this is paid by the patient's employer). Regardless, for any given person, more health problems mean more costs. Thus, preventing health problems in the first place is a strategy that will save families stress, anxiety, and financial resources in the long run. In health care it can be said that the best defense is a good offense.


What constitutes a "good offense" in health care? Being proactive in terms of lifestyle choices helps you put together a health care program that works. Your health care "offense" includes a healthful diet supported by sound nutritional principles, regular vigorous exercise, getting sufficient rest, and regular chiropractic care. All these elements are needed to enjoy long-term health and well-being. Each element provides critical value and helps support the benefits you get from the others. Good food helps you build strong muscle in response to regular vigorous exercise. Doing regular exercise helps you sleep better at night. More sleep helps you have more energy, so you have more strength and endurance when you're exercising. Regular chiropractic care helps your nerve system function at peak level, helping all your body systems work well together.

Such a lifestyle program goes very far toward restoring good health and reducing the costs of using the health care system. For example, regular vigorous exercise is an important part of all lifestyle programs aimed at lowering blood pressure and reducing the risk of cardiovascular disease and stroke.1 A healthful diet and regular exercise help lower the incidence of type 2 diabetes and assist overweight and obese individuals, children as well as adults, in returning to more optimal levels of health.2,3

Many self-help books, DVDs, and television infomercials target those who wish to improve their overall health status. These materials and programs may have some use, but professional advice and guidance is the key to developing long-term, successful health strategies. Your chiropractor is experienced in nutrition, exercise, and health maintenance and can help you design a "good offense" for health care that works for you and your family.

1Williams PT, Thompson PD: Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction. Arterioscler Thromb Vasc Biol 33(5):1085-1091, 2013

2Clark JE: An overview of the contribution of fatness and fitness factors, and the role of exercise, in the formation of health status for individuals who are overweight. J Diabetes Metab Disord 11(1):19, 2012

3Wilson V: Type 2 diabetes: an epidemic in children. Nurs Child Young People 25(2):14-17, 2013

Exercise of the Week: Lumbar stabilization (Stage 1)

Quote of the Week:

“To succeed in life you need three things: a wishbone, a backbone and a funny bone”~ Reba McEntire



Topic of the Month: The Importance of a Chiropractic Spinal Screening

Your spine is a column of 24 bones, or vertebrae that surrounds and protects your spinal cord and is held together by muscles, tendons and ligaments. Discs between and joints at the back of your vertebrae allow your spine to flex, twist and extend. Your body’s framework, including your spine, allows for a broad range of movement and function. Maintaining excellent spine health and function is critical to ensuring proper, pain-free range of motion throughout your lifespan. A chiropractor may use spinal and postural screenings as a way to gather important health information about your body and better assess your specific care needs to help you avoid unnecessary musculoskeletal problems.

What is a Chiropractic Spinal Screening?
A chiropractic spinal screening often involves several key assessment procedures and is designed as a step by- step process to determine if you have problems or conditions that may benefit from chiropractic care. Chiropractic screenings are often performed at health fairs or other events and they range in duration and complexity, depending on the comprehensiveness of the screening protocol. The goal of a chiropractic spinal screening is to let you know if there are any musculoskeletal problems in your joints or soft tissues that could be helped with joint manipulation, soft tissue work or other chiropractic treatment methods.

How Are Spinal Screenings Performed?
Every chiropractor has a unique spinal screening procedure but in most cases a chiropractic spinal screening will involve at least one of the following to assess your spine health and function: spinal range of motion tests, palpation of the muscles that support or act on your spine or an evaluation of your intervertebral joint range of motion. These procedures assess the functional health of your spine, the tone and balance of your back and neck muscles and areas of joint fixation or restriction, respectively.

Who Needs a Spinal Screening?
Spinal screenings are particularly important in children and early teens, as this is a period of rapid growth and a time when scoliosis - a sideways curve of the spine - often appears. Early detection of scoliosis may be helpful in treating this problem or preventing a progression of the curve. According to a 2008 case study published in the Journal of Alternative and Complementary Medicine, chiropractic treatment was associated with a decrease in the degree of curvature of adolescent idiopathic (i.e., of unknown cause) scoliosis in this particular case and chiropractic manipulative therapy (among other chiropractic treatment methods) may reduce the need for surgery in patients with this problem.
Another study, published in the journal Spine, reports that spinal screening procedures do appear to be effective in reducing the need for surgical intervention in scoliosis patients.
Chiropractic spinal screenings can benefit people of all ages and occupations. Office workers, construction workers and expecting mothers are just a few of the many types of people who experience unique demands on the spine and its supporting tissues but almost everybody can benefit from an assessment of spine health and function. A spinal screening may help detect potential problem areas even before you notice any symptom, and it can help prevent chronic back and neck pain by identifying the true underlying cause of your musculoskeletal problem.

What Happens After the Spinal Screening?
After your spinal screening, the chiropractor will present his or her findings to you and make helpful suggestions about how chiropractic care can help you achieve optimal spine health and general well-being. This is an excellent time to ask the chiropractor about upcoming health talks he or she is offering and what an initial visit to his or her clinic entails.

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