Quote of the Week

Exercise of the Week: Alternating Oblique Crunches

Topic of the Week: Tea Time: Tea Types and Their Health Benefits

After water, tea is the most widely consumed beverage in the world and its health effects can be wide-ranging. Tea, which is prepared by pouring hot water over the cured leaves of the Camellia sinensis plant, contains a class of natural chemicals called polyphenols. A 2002 study published in the Journal of the American College of Nutrition states that tea polyphenols may help disrupt the development of several chronic diseases, including cancer and cardiovascular disease.
Improved weight control, reduced blood pressure and heightened mental alertness are other possible health benefits of tea. Talk with your chiropractor about what tea may be most appropriate in addressing your health concerns.

Green Tea
Green tea is made from the unoxidized leaves of Camellia sinensis and contains the greatest concentration of antioxidant polyphenols. This tea, which has been cultivated for centuries in India and China, is known for its broad flavor palette, which ranges from sweet and nutty to grassy and vegetal. Traditional uses of green tea, according to the University of Maryland Medical Center, include improving heart health, regulating blood glucose levels, improving cognitive processes and healing wounds. A 2008 review article in the Journal of Nutritional and Environmental Medicine reports that green tea can help combat cancer, heart disease, and liver disease. This article also notes that green tea may help enhance exercise and weight loss and help treat diabetes, inflammatory bowel disease, skin disorders, hair loss and iron overload.

Black Tea
Black tea is more oxidized than other tea types, including green, white and oolong teas, which helps give it a strong flavor. Because black tea retains its flavor longer than many other teas, it has historically been used as an article of trade and even as a type of currency in some regions at certain points in time. Black tea is the most commonly consumed tea in the United States, United Kingdom and Europe, notes the National Cancer Institute. Black tea has numerous health benefits, including the ability to reverse endothelial dysfunction (i.e., problems with the inner lining of a blood vessel) in people with coronary artery disease, according to a 2001 study published in the journal Circulation. Black tea may also be beneficial in preventing cancer. According to a 2006 study published in the journal Anti-Cancer Agents in Medicinal Chemistry, black tea polyphenols help regulate cancer cell growth, survival, and spread.

White Tea
White tea is a lightly oxidized tea that originated in Fujian, China. Many varieties of white tea exist today and this tea is now cultivated throughout China and South Asia (including India and Sri Lanka). White tea is often best described as smooth, earthy, and very sweet. The light oxidation of this tea means that it is high in antioxidants. White tea has historically been used for promoting relaxation and general well-being. Other more specific health benefits associated with white tea include improved cardiovascular function, antibacterial and antiviral action. A 2009 study published in the journal Experimental Dermatology even states that the topical application of white tea extracts may offer protection against the detrimental effects of UV light, including oxidative damages to DNA.

Oolong Tea
Oolong, a traditional Chinese tea, is a semi-oxidized tea known for its sweet, milky flavor and floral aroma. Oolong teas possess a smoother flavor than some other teas and may be gentler on the stomach. Some of the most well known oolongs are grown and harvested in Fujian, China as well as the mountains of Taiwan. Oolong teas are used for a wide variety of health purposes, including the prevention of cancer, heart disease, osteoporosis and tooth decay. Oolong teas, which are believed to boost immunity, may also be helpful in treating obesity, diabetes, atherosclerosis and certain skin conditions. According to a 2003 study published in the journal Diabetes Care, oolong tea may help lower plasma glucose levels in type 2 diabetics and may be an effective supplement to oral hypoglycemic agents in treating type 2 diabetes.

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

Taking Care of Older Joints (and Younger Joints, Too)

Chiropractic Care and Musculoskeletal Joint Flexibility

Chiropractic care is designed to, among other benefits, improve flexibility of spinal joints. Loss of spinal vertebral motion leads to spinal muscle tightness and pain, which in turn may result in numerous other physical problems. For example, headaches, lack of restful sleep, and increased irritability may all have a common cause in loss of spinal flexibility. By helping increase mobility in your neck, mid back, and lower back, chiropractic care improves your body's overall functioning, including balance and coordination. By helping remove ongoing sources of musculoskeletal irritation, chiropractic care reduces internal physiologic stress. The many benefits may include improved peace of mind, enhanced interpersonal communication, and a better ability to respond effectively to your home and work environment.

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Many people experience increasing musculoskeletal joint stiffness as they get older. Shoulders, knees, and ankles don't seem to be as flexible as they once were. It seems more difficult to bend over and pick up a dropped object. It may be uncomfortable to turn your head around to see the car in the next lane that's right in the center of your driver's blind spot. The bad news is that, left unattended, your joints do get stiffer as you get older. Left on their own, your joints will likely lose full mobility. The good news is there's plenty you can do about it. You can regain and retain much of your youthful flexibility if you are willing to be proactive.
First, some basic physiology. Joints such as the shoulder, knee, and ankle are lubricated by synovial fluid. Synovial fluid keeps joints moist, provides oxygen and nutrition, and washes away toxic end-products of normal metabolic processes. The joints in your spine are also lubricated and maintained in this way. But aging reduces the amount of available synovial fluid. Also, normal aging processes increase the viscosity of the remaining synovial fluid. You have less available lubricant and the lubricant that you do have is thicker. The result is stiffer joints, pretty much from top to bottom.
The specific countermeasure to such physiologic aging is to keep active. This is a pretty challenging prescription in a world in which most of our time is spent seated. Our bodies were designed for hard, physical work. But as we've transformed from an agrarian to an industrial society, and more recently from an industrial to a service-based society, the nature of our work has changed dramatically. The vast majority of our work is now done seated at a desk. When we're not typing on a computer keyboard or reading a spreadsheet, we're at home watching TV, playing games on our computing devices, or very rarely, reading. None of these activities involves active motion. If we want to take care of our bodies, we're going to have to be proactive about creating the time to do so.
We're going to be creating time for exercise. Almost any type of exercise causes synovial fluid to be more available, pumping synovial fluid into joint spaces and helping to lubricate joints.^1,2 Exercise increases your internal core temperature, which in turn decreases the viscosity of synovial fluid. The overall result is increased joint flexibility. This benefit is often experienced immediately. The benefit will be long-lasting provided that you continue to exercise regularly.
Thirty minutes of exercise per day, 5 days per week, will assist most of us in maintaining as much joint flexibility as possible. Alternating a cardiovascular exercise day with a strength training day is an optimal program.³ Yoga provides a total body workout which incorporates cardiovascular exercise, strength training, and flexibility. Ultimately, the types of exercise you do are less important than the long-term consistency. Regular, vigorous exercise, done over months and years, will provide great benefit, not only in terms of improved joint flexibility, but also in terms of overall health and well-being.

¹Seco J, et al: A long-term physical activity training program increases strength and flexibility, and improves balance in older adults. Rehabil Nurs 38(1):37-47, 2013
²Garber CE, et al: American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 43(7):1334-1359, 2011
³Micheo W, et al: Basic principles regarding strength, flexibility, and stability exercises. PM R 4(11):805-811, 2012

Quote of the Week

Exercise of the Week: Lumbar Stabilization - Plank

Topic of the Week: Chiropractic: Helping You Live Longer & Stronger

Chiropractic is healthcare approach dedicated to restoring and preserving optimal health. Your chiropractor is trained to assess all aspects of your health and make thoughtful suggestions about how you can live well throughout your entire lifespan. There is some debate in the healthcare community about whether chiropractic care does indeed improve longevity, so we will examine this question more closely in this edition of the Wellness Express in the hopes of finding a helpful answer (we will also discuss another, perhaps more significant question).

What is clear is that the health habits you form, and practice each day, have a profound effect on your long-term health and well-being. Through thoughtful interventions and personalized care, your chiropractor can help you achieve the healthy life you have always desired. Ask your chiropractor about an individualized treatment plan designed to keep you healthy and active well into old age.

What is Longevity?
Longevity, as it is usually defined, means life expectancy or the typical length of life, measured in years. Longevity varies from country to country and even within countries. Longevity also varies based on sex, with women usually outliving men by a significant amount. A 2006 article published in the journal Gender Medicine states that women have historically lived longer than men in almost every country and that this is so because they are more robust at every age (and not because women age more slowly). More active female immune functioning, the protective effect of estrogen, and reduced activity of growth hormone are all possible causes of this discrepancy in longevity between the sexes.

What Factors Affect Longevity?
Genetics and lifestyle are two of the most important factors that may affect life expectancy. The role of genetics in longevity is an increasingly popular research field and researchers are discovering interesting information. According to a 2006 study published in the journal Human Genetics, genetics do indeed appear to influence human lifespan, though the genetic influences on lifespan are minimal before age 60 and only increase thereafter.
Lifestyle factors play a large role in longevity, too. Lifestyle factors that may affect longevity (especially in men), notes a 2008 study published in the journal Archives of Internal Medicine, include smoking abstinence, weight control, blood pressure control and regular exercise. Diet is another huge lifestyle factor affecting longevity. A 2004 study published in the European Journal of Cancer Prevention confirms that there is indeed sufficient evidence that diet influences longevity, especially as it concerns coronary heart disease and cancer.

Does Chiropractic Add Years to Your Life?
A 2004 study published in the Journal of the Canadian Chiropractic Association concludes that chiropractic care may not add years to your life, though the mortality data examined in this study was limited, report the authors. This study did note, however, that chiropractic care may add life to your years, which is perhaps an even more important consideration. Chiropractic care can improve your mobility, musculoskeletal function and sense of well-being. It also helps relieve debilitating symptoms - all factors that can help you get the most out of your years.
Still, a strong case can be made that chiropractic care does indeed improve longevity. From a prevention standpoint, chiropractic is a standout in the healthcare field. According to a 2000 study published in the Journal of Manipulative and Physiological Therapeutics, the level of primary care, health promotion and prevention activities provided by chiropractors exceeds that of other physicians. In helping you successfully modify your health behaviors, your chiropractor is favorably affecting your longevity in a way that is difficult to assess using conventional research methods.

Why Being Healthy Matters
Remaining healthy and active throughout your lifespan is essential for realizing a high quality of life. Any therapy, including chiropractic care, promoting nerve, organ, and musculoskeletal health and function is important for achieving this health goal. Chiropractic care is particularly effective in restoring and preserving mobility, which allows you to engage in a physically active lifestyle, which itself confers numerous health benefits. Perhaps what is most significant though is the enhanced mobility and physical activity chiropractic care enables in seniors. The preservation of independent living in seniors is a major health positive attribute of chiropractic care and one of the key reasons you should maintain regular visits with your chiropractor throughout your lifespan.

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: Sweet Treats: How Sugar Consumption Affects Your Health

Excessive sugar consumption is a major contributor to health problems in our society. Sugar, in one form or another, can be found in many common food products, from breakfast cereal to salad dressing to ketchup. The U.S. Department of Agriculture states that, on a per capita basis, Americans consumed about 130 pounds of sugar in 2011. In 2004, notes Statistics Canada, Canadians consumed about 110 grams of sugar (the equivalent of 26 teaspoons) each day. A 2008 study published in the journal Neuroscience and Biobehavioral Reviews may help explain these incredible numbers: Intermittent, excessive sugar consumption may lead to sugar addiction.

Your chiropractor understands how sugar interacts with your body and can counsel you on how to limit your intake of sweets. Ask your chiropractor how you can overcome sugar addiction and take control of your health.



Obesity & Diabetes

Obesity and diabetes are two (often related) health problems associated with excessive sugar consumption. Sugar is commonly consumed in the form of sugar-sweetened beverages, such as soft drinks, energy drinks and other beverages. These drinks frequently contribute to weight gain and obesity. According to a 2001 study published in The Lancet, sugarsweetened drink consumption is associated with childhood obesity.

Another study, published in 2006 in the American Journal of Clinical Nutrition, reports that increased consumption of sugar-sweetened beverages causes weight gain and obesity and that public health measures should be implemented to discourage the intake of sugar-rich drinks as part of a healthy lifestyle.



Excessive sugar consumption (especially in the form of sugarsweetened beverages) leads to metabolic syndrome - a set of unfavorable health symptoms - and type 2 diabetes in many people. A 2010 article published in the journal Diabetes Care confirms that, in addition to weight gain, greater intake of sugary drinks is indeed associated with metabolic syndrome and type 2 diabetes.

Another study, published in 2004 in the Journal of the American Medical Association, reports that the excessive calories and large amounts of rapidly absorbable sugars associated with sugary drinks are linked to a greater degree of weight gain and a heightened risk for type 2 diabetes in young and middle-aged women.



Cardiovascular Disease

Cardiovascular disease is a common health problem - and a leading cause of death - in our society. However, does sugar consumption play a role in the development of cardiovascular disease? The answer is yes, according to one study published in 2010 in the journal Circulation. The authors of this study report that intake of added sugars among American adolescents is positively associated with several measures or markers known to boost cardiovascular disease risk. Another study published in 2009 in the American Journal of Clinical Nutrition states that regular consumption of sugar- sweetened beverages in women leads to a greater risk of coronary heart disease in this group, even after other dietary and lifestyle factors are accounted for.



Tooth Decay

Sugar consumption, including the consumption of soft drinks, plays a significant role in tooth decay. According to a study published in 2009 in the Journal of Zhejiang University, the acids and sugars found in soft drinks may cause both dental caries (i.e., cavities) and enamel erosion. A study published in 2001 in the Journal of Dental Education states that controlling sugar consumption is one of the - if not the - most important aspects of preventing dental cavities.



Depression

Depression is a complex health *problem that may be caused by many factors. One often overlooked factor may be excessive sugar consumption. According to a 2002 study published in the journal Depression and Anxiety, sugar consumption may directly affect the prevalence of major depression – a disorder characterized by bouts of low mood, low self-esteem and reduced interest in normally enjoyable activities.

Your chiropractor can counsel you on how to use diet and nutrition to help balance your blood sugar levels, reduce your sweets cravings and reduce your risk for the health problems commonly associated with intermittent, excessive sugar consumption.



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: Lumbar Stabilization (Dead Bug)

The Problem of Radiating Pain

Many people experience radiating pain as a component of neck pain or low back pain. A person with neck pain might have pain that radiates down her arm, possibly into the hand.1 A person with low back pain might have accompanying leg pain, possibly traveling into the foot. Such arm/hand pain or leg/foot pain can represent a serious underlying health problem. However, not all types of radiating pain are of equal importance. The key is to be able to identify which patterns require prompt attention and which merely appear to be significant but are not.

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

Authentic radiating pain is most often caused by pressure and/or irritation of a spinal nerve root.2 The spinal nerve becomes inflamed and sends pain signals to the brain that are interpreted as pain in the region of the body supplied by that nerve. Inflammation of a certain spinal nerve in the neck region will result in the experience of pain down the outside of the arm and forearm and into the thumb and possibly index finger. Inflammation of a certain spinal nerve in the low back causes the person to feel pain traveling along the back of the thigh and calf and into the fifth toe.

Specific patterns of radiating pain are associated with inflammation of specific spinal nerves. Such inflammation may be typically caused by pressure from a herniated intervertebral disc. Other disorders which may create local space-occupying pressure need to be considered as well. A thorough history and physical examination will help to identify the cause of the problem. X-ray studies may be needed, as well as an MRI scan. The underlying problem, including the pattern of pain radiation, may be termed a radiculopathy or radiculitis.

But most cases of what appears to be radiating pain are not, in fact, related to pressure on a spinal nerve. Most patterns of radiating pain are not associated with a radiculopathy or radiculitis. Rather, the large majority of pain patterns involving the arm/hand or leg/foot are caused by normal, everyday aches and pains. Our run-of-the-mill physical problems involve relatively large muscles such as the trapezius (overlying the upper back, shoulder, and mid back) and relatively small muscles such as those that overlay the spinal bones themselves and help move the spinal column. Ligaments that hold bones together and tendons that attach muscles to bones may also be involved in these everyday ailments.

Irritation and inflammation of muscles, ligaments, and tendons may cause more difficulty than mere soreness and tightness. Such inflammation may also cause radiating pain, but in broader, more diffuse patterns than those caused by inflammation of a nerve root. A person might experience neck pain with arm and hand pain, or back pain with leg and foot pain, but in a broad pattern not associated with a spinal nerve. This is actually good news for the patient, as such forms of radiating pain (known as scleratogenous patterns), are usually more easily treated than those associated with a radiculopathy or radiculitis.

The bottom line is that your chiropractor is experienced in the diagnosis and care of such problems. Your chiropractor will be able to determine if your radiating pain is associated with muscles, ligaments, and tendons or if it is related to pressure on a spinal nerve.3 Your chiropractor will make specific recommendations for care of your specific health problem and help guide you in the process of returning to good health.

1Caridi JM, et al: Cervical radiculopathy: a review. HSS J 7(3):265-272, 2011

2Magrinelli F, et al: Neuropathic pain: diagnosis and treatment. Pract Neurol 2013 Apr 16 [Epub ahead of print]

3Mena J, Sherman AL: Imaging in radiculopathy. Phys Med Rehabil Clin North Am 22(1):42-57, 2011

_______________________________ Chiropractic Care and Radiating Pain
Although a few problems involving radiating pain require further investigation, the large majority of cases involving neck pain with arm/hand pain or low back pain with leg/foot pain can be addressed by your chiropractor. Your chiropractor will take a thorough history, do a detailed examination, and order tests if needed, with the overall goal of designing the most effective care plan to help solve your specific problem.


Chiropractic adjustments may be part of the care plan. Chiropractic care may also include a rehabilitative stretching and exercise program, as well as recommendations for improved posture, safer lifting habits, and ergonomic enhancement. Your personalized comprehensive chiropractic care plan will help you return to improved health as quickly as possible.

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Topic of the Week: Chiropractic Care for Failed Back Surgery

Back surgery - surgery to correct a problem in or around your spine - is a common treatment approach for back pain or discomfort. According to the Mayo Clinic, your physician may prescribe surgery for back problems caused by trauma, aging, poor body mechanics or normal wear and tear. However, back surgery does not always eliminate pain or promote a return to normal work and leisure activities. In fact, a 2010 study published in the Journal of the American Medical Association reports that a commonly performed back procedure – spinal fusion - was associate with a heightened risk of major complications and rehospitalization within 30 days.

Back surgery may be necessary in some cases but a less invasive (and less costly) treatment method is often a good first approach to back pain or discomfort. Your chiropractor can counsel you on conservative strategies to try before undergoing back surgery or help you recover from failed back surgery syndrome.

What is Failed Back Surgery Syndrome?
Failed back surgery syndrome (FBSS) is the name some practitioners use to describe the symptoms you may experience following unsuccessful back surgery. According to a 2011 study published in the journal Pain Medicine, FBBS can cause severe pain and disability and the rates of failed back surgery have not declined over time. Chronic back and/or leg pain are the two most common symptoms associated with FBSS. Other FBSS symptoms may include stiffness and restricted mobility (due to pain and scar tissue), numbness, back spasms and even anxiety, depression and sleeplessness.

Why Does Back Surgery Sometimes Fail?
Back surgery fails to produce the desired health outcome in many cases. A 2012 article published in the British Journal of Pain reports that the frequency of FBSS following spinal surgery for disc related problems is somewhere between 10 and 40 percent. Back problems are often complex, and back surgery may fail because identifying the true underlying source of your pain can be extremely challenging (i.e., the wrong structure gets operated on). Factors that may increase your chances of experiencing FBSS include diabetes, autoimmune disease and vascular disease. A history of smoking is a major factor in failed back surgery.

Spinal muscle deconditioning, scar tissue formation, recurrent disc herniation, persistent pressure on your spinal nerve roots (i.e., branches of your spinal cord) and spinal joint instability or hypermobility are all possible causes of FBSS.

How Can Chiropractic Care Help?
Chiropractic care is a conservative, noninvasive therapy that is capable of treating many cases of FBSS. Indeed, your chiropractor is perfectly poised to help reduce your FBSS-related pain and other symptoms. According to a study published in the Journal of Manipulative and Physiological Therapeutics, a multifactorial treatment approach - including passive care and active rehabilitative exercises - may be effective in treating chronic low back pain associated with FBSS. This study also notes that chiropractors who employ rehabilitation techniques are well prepared to provide comprehensive care to FBSS patients.

Your chiropractor can use a combination of joint manipulation, soft tissue mobilization and rehabilitative exercises to address possible causes of your FBSS. Your chiropractor can also address other musculoskeletal factors - poor posture, leg length discrepancies, scoliosis – that may be contributing to or worsening your FBSS symptoms.

Considerations
Back surgery plays an important role in certain health situations or circumstances. Back surgery may be necessary if you:

• Have a condition that compresses your spinal nerve roots.
• Suffer spinal bone (i.e., vertebrae) fractures that cause spinal instability.
• Experience vertebral fractures and spinal instability secondary to osteoporosis.
• Have exhausted all conservative care measures in your attempt to relieve your back pain.

Your chiropractor can counsel you on the best possible care strategy for you or explain in greater detail how he or she can address any lingering pain or other symptoms following failed back surgery.

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.

Quote of the Week

July Exercise of the Week (week 1): Pelvic Tilt