Topic of the Week: How Do Multivitamins Benefit Your Health?

Multivitamins are a long-time staple in the ever expanding world of supplements. They have been around for decades and have been the subject of much debate among health researchers. Can multivitamins actually help prevent serious diseases?
The debate is still not over. However, most health professionals agree people in North America do not eat enough healthy foods and frequently fail to meet their daily minimum nutritional requirements. Studies show calcium, magnesium, vitamins C, D and E are especially low in our population.
Other factors also contribute to vitamin and mineral deficiencies. Many fruits and vegetables grow in nutrient deficient soil. Today’s produce often has much lower levels of nutrients compared to only a couple of decades ago. To make matters worse, fruits and vegetables lose even more nutritional content during transport and storage.
The support for daily multivitamin use is confirmed by a number of well-regarded medical institutions, including the Harvard Medical School. In an article that appeared in the Journal of the American Medical Association, Harvard medical specialists commented that low nutrient intake increases the risk of long-latency deficiency diseases, including cancer, cardiovascular disease and neurological problems. Taking a multivitamin with minerals has proven effective at protecting health in numerous studies. Research reveals consistent multivitamin use may help your body by reducing inflammation, cutting the risk of chronic disease, boosting the immune system and protecting neurological function.
However, the National Institutes of Health responded to the Harvard article by cautioning people that more research is needed, and taking a multivitamin does not guarantee protection from developing serious diseases.
Also, multivitamins do not contain fiber and some other beneficial plant nutrients, which is why eating plenty of healthy whole foods is important. Of course, your chiropractor also recommends you exercise and maintain an appropriate weight level.

Everybody Is Different
There is no one-size-fits-all approach to multivitamins. Your age, your sex and your state of health all must be taken into consideration.
Your best option is to talk to your chiropractor before purchasing a multivitamin. He or she is familiar with your health background and can recommend what multivitamin – or any other supplements – would be right for you.

Men
Studies show multivitamin supplementation can benefit men in a number of ways. A randomized, double-blind and placebo controlled study enrolled 215 men between the ages of 30 and 55. After being divided into two groups, half of the men received a multivitamin and the other half received a placebo. After 33 days, the multivitamin group reported feeling less stress, improved mood and enhanced energy. This group was also more successful at completing mental tasks. The placebo group saw no health benefits.
Men should not take a multivitamin that includes iron (unless they have an iron deficiency). Their bodies do not require as much iron as women, and getting too much iron can damage the internal organs.
Women
Research also confirms multivitamin’s therapeutic value for women. A long-term study of 88,000 women who used multivitamins consistently over 15 years showed a reduced risk for colon cancer.
Human Psychopharmacology published a study that revealed women taking multivitamins performed better in extended multi-tasking activities and felt less fatigue. The same research indicated the multivitamin group slashed levels of homocysteine, an amino acid that is a risk factor for heart attacks and stroke.
And in a Swedish study, women aged 45 to 70 who took multivitamins reduced their risk of first time heart attacks.
Children
Like adults, today’s kids do not eat enough fruit and vegetables, and eat too much low nutrient processed foods. Their immune systems face an uphill battle against ever increasing environmental toxins and pollution. Obese children have additional stress inflicted on their bodies by excessive weight.
Unfortunately, many multivitamins for children contain too much sugar and chemical binders. Children should never be given adult multivitamins, as it could overwhelm their smaller livers. Talk to your chiropractor for advice and recommendations about multivitamin options for your kids.
Seniors
Your nutritional needs change throughout your life. As you age, your digestion system becomes less effective at absorbing nutrients. Seniors are more likely to suffer from serious or chronic diseases that can impact nutrient levels in the body. Multivitamin supplementation may be effective at counteracting some of the nutritional challenges that seniors’ face.
* * *
If you are not eating as well as you should, a daily multivitamin may help you to meet proper nutritional requirements. But make sure you are not overdosing on vitamins if you combine your multivitamin with other supplements. If you are not sure about this, ask your chiropractor! Do you have a history of cancer? Talk to your doctor or chiropractor before consuming multivitamins.

Disclaimer: Information contained in this Wellness Express™ 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.

Exercise of the Week: Exercise Ball in a Supine Position

Difficulty: Moderate to advanced

Start: Lie on back with arms to side, palms up. Position ball behind legs so it can be lifted off floor with hamstrings/adductors.

Exercise: Lift ball just off floor. Pull stomach inward while inhaling and lift head and shoulders. As you exhale, tilt sideways, reaching for ball. Keep arms parallel to floor at all times. Return to starting position, then switch sides.

Quote of the Week:

“I've found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.” - Brian Tracy

The Next Ten Years

What does the future hold in store? None of us can know with certainty, although some predictions are possible. Stock market indexes will rise. Then they'll fall. Then everyone will hope that the indexes will rise again. Hemlines will fall. Then they'll rise. Then in two or three years they'll fall again.

The French have a saying for all this - plus ça change, plus c'est la même chose. The more things change, the more they stay the same. But is this really true? Superficially, it appears as if things have changed a lot in 10 years. The Internet exploded. Cell phones are everywhere. In the United States an African-American man was elected president. Longstanding dictatorships were toppled in the Middle East.

But if we look below the surface, not much is different. Cell phones are primarily used to indulge in time-wasting chatter. The Internet serves three main functions, all of which embody the most mundane aspects of human existence - as a shopping mall, a center for interminable and meaningless gossip, and a convenient platform for gambling and other illicit activities. The U.S. federal government is embroiled in policy debates which have stagnated for more than 40 years. Global geopolitics appears similarly entrenched.

So the French saying gets it right. The more things change, the more they do stay the same. But if this is true for us personally, the existential bind we encounter can have disastrous results. If in ten years our lives are exactly the same as they are now, if neither growth nor development has taken place, what is the point of it all? If nothing I do makes any difference, why do anything at all? Why exert any effort? Of course, many people find themselves in exactly this position. Personality disorders are the direct result of such ennui. Many global pharmaceutical companies have been built on the billions of dollars spent annually on antidepressant medications, anti-anxiety medications, and sleep aids by millions of people in great distress.

But the next ten years have the possibility of being gloriously impactful.1,2,3 Things do not necessarily remain the same. The actress Betty White has reinvigorated her career at age 89. Jeff Bridges won a Best Actor Academy Award at age 61, highlighting a 40-year career. The 2010 Best Original Screenplay Academy Award went to the 73-year-old first-time winner David Seidler. Leon Russell, the beloved musician/songwriter, was recently inducted into the Rock and Roll Hall of Fame. Well into his 60s, Russell observed that he had been "lying in a ditch on the side of the highway of life" when he his career was suddenly, unexpectedly resurrected by Elton John.

In the next ten years, for us, anything is possible. But in order to move beyond the "same old, same old" we are required to make a choice. Another old saying, "if it's going to be, it's up to me", remains true today. We need to make choices on our own behalf, choices that will further our growth and development and the growth and development of our loved ones. We can create a spectacular next ten years.

Chiropractic Care and the Next Ten Years

It is very possible to have a rewarding, fulfilling life when one's health is not good. But most people would acknowledge that good health, or at least improving health, helps to make the road much easier. With good health one has more energy, and with more energy one can do more things.

Chiropractic care addresses many components of good health and helps a person achieve good health from a holistic or global perspective. Chiropractic care primarily focuses on the spinal column and nerve system. Improving spinal biomechanics and optimizing nerve system function improves energy levels throughout the body. Chiropractic care helps reduce pain, so you can get more out of your exercise. Chiropractic care helps makes rest more efficient, so you can get more out of your time spent sleeping.

The many benefits of chiropractic care help you achieve higher levels of health and wellness. Chiropractic care supports all your other activities and endeavors in the field of health care.

Run with Team LWC!

Come run with the staff of Life Wellness Center at the Lakeville Pan-O-Prog Run - Saturday, July 9th. Once again, LWC is a proud sponsor in this annual event. LWC and Puravida Fitness staff members will be running and stretching out the runners. The running course will take you along the beautiful west side of Lake Marion. Race lengths include a 1 mile, a 4 mile and a 1/2 mile Fun Run for kids. Live DJ music provided by 'Stellar Sounds'.

Welcome Dr. J!

Please help us welcome our new Physical Therapist, Dr. Josiah "Dr. J" Thunshelle to our clinic. Feel free to leave him a greeting here on Facebook or say hi to him the next time you are in our clinic.

Topic of the Week: Facet Joint Syndrome – A Chiropractic Specialty

You may not have heard of facet joints, but they are extremely important to the well-being and function of your musculoskeletal system.

Facet joints are special articulations in the spine that allow one vertebra to move over another. They come in pairs, located in the very back of each vertebral body (except for the very top vertebra – the atlas). Depending upon their orientation, they will influence the plane of movement that each vertebra will typically move through.

For instance:
• In the lumbar spine (lower back), the facet joints are oriented more front-to-back. This allows these vertebrae to move more easily in flexion/extension – and less in rotation.
• In the thoracic spine (attached to the ribs), the facet joints shift to a more side-to-side orientation, which allows for less flexion/extension and more rotation.
• In the cervical spine (neck), the angle the facet joints assume will vary from level to level. The very uppermost two vertebrae have facet joints that are almost horizontal and a bit dome shaped, allowing for a great freedom of movement in all directions?

The facet joints of the spine belong to a group of joints called synovial joints. These are fluid filled spaces, with a smooth layer of cartilage covering both joint surfaces. Since the joint cartilage does not receive direct blood supply, movements of the joints themselves will create a variable pressure gradient that brings nutrients in and out of this enclosed space. This is why you do not want to have vertebral joint restrictions, or subluxations. Without proper movement, the joint surfaces will not receive their proper nutrition, and accelerated aging or degeneration may result.

The term facet syndrome defines a collection of symptoms associated with these joints when they get irritated, inflamed and/or arthritic. This term was first used in the 1930’s to describe lower back pain that was thought to have originated from these joints.
Since then, researchers have confirmed the facet joints can be a source of pain – as injections of fluid directly into the facet joints can reproduce the patients’ symptoms. On the other hand, by directly injecting an anesthetic into the same joint, the symptoms can be reduced.

It makes sense that facet joints can become painful because:
• They contain a number of nerve endings inside them. These nerves relay information to the brain regarding joint position and movement, allowing for proper balance, coordination, and postural alignment. These nerves can become irritated by compression or inflammation, resulting in pain.
• Facet joints are surrounded by ligaments. Ligaments are connective tissue structures that provide stabilization, or a limited range of motion, to the joints. However, these ligaments are also innervated and pain-sensitive – so, if a joint is moved too far past its normal range, these ligaments can become sprained (i.e. rolling over on your ankle).

What Causes Facet Joint Syndrome?
Although facet joint pain is not always consistent, typically a person with this condition will complain of sharp pain in the area of the facet joint, with restricted movement of the spine – especially extension or rotation. The area involved is usually sensitive to the touch, and often you will find muscle tightness and spasm in the immediate area surrounding the joints.
Irritation of the facet joints is common, and can be caused by a number of factors. Although facet joint syndrome can be caused by acute trauma (like hyperflexion and hyperextension), the most common cause of this syndrome is misalignment of the spine. Focal areas of misalignment, called subluxations, will predispose the facet joint to abnormal stress and strain, which in turn can create inflammation and irritation.
Postural stress and muscle tension can also make it more likely that you will experience facet joint syndrome.

What Is the Best Treatment for Facet Joint Syndrome?
Chiropractic adjustments are specifically designed to alleviate the pressure and pain caused by vertebral subluxations. The positive effects of the adjustment are felt immediately when the joint cavitates (pops). This sound is generated by the release of pressure within the joint, and with less hydrostatic pressure on the intra-articular nerves, the joint is less painful. In addition, with better joint alignment, all the structures that support the joint are alleviated of abnormal stress and strain, and the patient is able to relax. Of course, if inflammation still exists in and around the joint, other measures are usually required to bring down the sensitivity of the joint (like ice or other anti-inflammatory substances); however the positive effects granted by the chiropractic adjustment are usually more immediate, and more long-lasting than other treatment options.
If you think you might be suffering from facet joint syndrome, see your chiropractor!

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Exercise of the Week: Exercise Ball plus Upper Body Crunch

Difficulty: Moderate
Start: Lie on back with arms relaxed overhead. Position ball behind legs so it can be lifted off floor with hamstrings/adductors

Exercise: Lift ball just off floor. Pull stomach inward while inhaling. As you exhale, simultaneously bring knees up toward chest and try to reach both hands to top of ball. Pause at top, then slowly return to starting position. Repeat 10-15 times.

Quote of the Week:

“It is not what we get. But who we become, what we contribute...that gives meaning to our lives.” - Tony Robbins

Topic of the Week: The Vital Importance of a Healthy Liver

When it comes to keeping our internal organs healthy, we usually hear lots of advice for the brain and heart. We do not hear too much information on how best to take care of our liver. Although it may not have a high profile in the health media like the brain and heart do, our liver is extremely important to our survival.
The liver performs a number of important functions:
• Filters blood and remove toxins
• Produces substances important for blood clotting
• Stores nutrients for future use
• Processes medicine
• Breaks down saturated fat
With all these essential tasks, you can see how it is key for you to take good care of your liver, but how do you actually maintain the health of this organ?
Today we look at problems that affect the liver and lifestyle changes and herbal substances that can help protect it.

Problems of the Liver
Your liver can be affected by a number of serious conditions.

Cirrhosis
This liver condition is the 12th leading cause of death from disease in North America. Cirrhosis is a progressive condition where scar tissue overtakes normal liver tissue. The overwhelming cause of cirrhosis is alcohol abuse, although other causes, such as hepatitis, fatty liver (see below) and environmental toxins, can spur cirrhosis. As the scarring destroys healthy tissue, the liver starts to malfunction. Making lifestyle and dietary changes can help slow damage. In serious cases, a liver transplant is required.

Fatty Liver Disease
This condition has seen a dramatic rise in our population, and the obesity epidemic can take part of the blame. Fatty liver occurs when this organ is overwhelmed by fat, and its proper function is affected by inflammation. Without medical intervention, this can progress to liver cirrhosis, and even life-threatening liver failure. Alcohol abuse contributes to creating fatty liver as do metabolic problems, gastric bypass surgery and some medications.

However the increasing rate of nonalcoholic fatty liver disease – where alcohol abuse is not a factor – is often associated with excessive body fat. Another consequence of fatty liver is the increase risk for developing type 2 diabetes. In a study published by the Journal of Clinical Endocrinology & Metabolism, researchers discovered that people with fatty livers were five times more likely to develop this type of diabetes than those without fatty livers, and it occurred regardless of insulin levels.

Hepatitis
The two types of this viral infection that affect the liver most significantly are hepatitis B and hepatitis C. Hepatitis B does not always show symptoms. It is spread through contact with an infected person’s blood or body fluids. A long term infection of hepatitis B can harm the liver. Hepatitis C is spread through blood and not by sexual contact. If an infected person progresses to the chronic type of hepatitis C, liver damage can be severe. Like hepatitis B, this type of hepatitis does not always show symptoms; the disease can easily go undiagnosed for years. Blood tests can detect hepatitis.

Giving Your Liver a Helping Hand
You can do your liver a big favor by not abusing alcohol, eating a healthy diet and keeping your weight level in an appropriate range.
Are there other ways to help keep your liver running smoothly? Health researchers have determined some herbal substances that may be beneficial for your liver. Although they are natural, these herbal substances may react dangerously with some medications and certain health conditions. Always talk to your chiropractor before using supplements and herbal remedies.

Milk Thistle
The tall milk thistle plant has been used for medical purposes for thousands of years. Physicians in ancient Rome and Greece used the seeds from the milk thistle’s fruit to detoxify the liver and to treat snake bites. Today, healthcare practitioners prescribe it for cleaning your liver and reducing damage from alcohol and some chemotherapy medications. The most powerful therapeutic ingredient in milk thistle is silymarin, which is a robust antioxidant.

Turmeric
Part of the ginger family, turmeric is a spice widely used in India, especially in curried foods. But it also has a long history of medicinal use in India and Chinese traditional medicine. Curcumin is the active ingredient in turmeric that delivers most of this spice’s medicinal properties. Like silymarin in milk thistle, curcumin is a strong antioxidant. Throughout its long medical history, turmeric was prescribed for liver disease, flushing out toxins and soothing digestive disorders. Turmeric is available in supplement form, such as capsules, tablets and tinctures. Two recent studies show that curcumin can help slow liver damage caused by non-alcoholic steatohepatitis and cirrhosis.

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Quote of the Week:

“Adopt the pace of nature: her secret is patience” - Ralph Waldo Emerson

Exercise of the Week: Reverse Crunch with Exercise Ball plus Oblique Twist

Difficulty: Easy to moderate

Start: Lie on back with hands behind head, elbows out. Position ball behind legs so it can be lifted off floor with hamstrings/adductors.

Exercise: Lift ball just off floor. Pull stomach inward while inhaling. As you exhale, simultaneously bring knees up toward chest and try to touch right elbow to left knee. Pause, then return to starting position. Switch sides. Repeat 10 times.

Topic of the Week: The Health benefits of Stretching

“Have you done your stretches?”
You probably hear this question all the time from your chiropractor. But why is stretching so important to your health? It all has to do with proper alignment in the musculoskeletal system.

The Musculoskeletal System
Your skeleton is a collection of over 200 bones that give your body its shape and structure. In between adjacent bones you have joints, or articulation, and holding the joints together, are ligaments. These are the main components of the system that gives your body support, protects your vital organs, and allows for the foundation around which movement occurs.
The skeletal system is a static structure on its own. However, when you add muscles you create a dynamic, functional musculoskeletal system capable of performing work, maintaining an upright posture, transporting your body from one place to another, and allowing for personal expression using language and gestures.
With few exceptions (like the movement of the eye or tongue), a muscle attaches to two separate bones. As it contracts and shortens, the muscle creates relative movement of these bones by bringing the two ends of the muscle closer together.
The coordination of muscles turning off and on allow for the complete range of human performance.
Examples include the powerful, explosive movements created by a sprinter’s legs, or the delicate, intricate finger movements of a professional violinist. This coordination is facilitated by a constant loop of feedback messages among the muscles, the nerves and the brain. The length and tension of a muscle determines its capacity for strength and movement. The variable length of a muscle defines the functional range of motion of the joint it crosses, and its capacity to create tension allows it to perform work for you. Although a certain degree of tension in a muscle is necessary, too much tension can create imbalance, functional restrictions and/or pain.

What is Wrong with a Little Tension?
Whether it is caused by stress, overuse, repetitive strain or acute trauma, abnormal muscle tightness is unhealthy for your body. It places an excessive amount of stress and strain on the joints involved, predisposing them to arthritis and early degeneration. In addition, many nerves and blood vessels pass directly through muscle. If the muscle is too tight, this can irritate the nerves or compress the blood vessels, causing numbness, tingling, pain or decreased circulation. Muscles around an imbalanced joint can lead to misalignment or subluxation – this can be very debilitating!

Do You Have a Muscle Tightness Problem?
Your chiropractor can determine whether you have a problem with muscle imbalance and tightness by first assessing the range of motion and sensitivity of the involved areas. Problems in muscles are usually quite obvious, as direct touching of the affected areas is usually uncomfortable for the patient.
Tight muscles located in your spine may contribute to vertebral subluxations. Misalignment of the vertebrae is particularly damaging, as this can cause irritation of the nerves exiting the spine. This can further disturb normal muscle function, leading to more symptoms. Thankfully, chiropractic adjustments are particularly effective at reducing nerve irritation caused by spinal joint dysfunction!

Can You Do Anything to Help Fix the Problem?
Once your alignment has been restored with chiropractic adjustments, you should do stretching – this helps maintain proper mobility, alignment and function. Although there are a number of stretching techniques that have developed over the years, there are two basic stretching protocols: dynamic and static.

- Dynamic stretching involves movement to increase range of motion (like performing arm circles).

- Static stretching involves little or no movement while increasing your end-range (holding a stretch). Static stretching usually involves a more relaxed mindset and can be considered more effective for postural muscles.
Dynamic stretching is more commonly used before strenuous exercise. There are also stretching techniques such as PNF, whereby muscles are stretched immediately following a strong contraction - taking advantage of neuromuscular reflexes to achieve better results.
Regardless of which technique is used, the goal is always the same: warm up the muscles first with some gentle calisthenics, then bring the target muscle into an elongated position and encourage it to stay there. As the muscles are trained to stay in their lengthened position, less pressure is exerted on the joints, and a more natural, balanced state will be achieved in the musculoskeletal system.
Ask your chiropractor what stretching exercises would be best for you.

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™ .

Exercise of the Week: Reverse Crunch with Exercise Ball

Difficulty: Easy to moderate

Start: Lie on back with arms relaxed on abdomen. Position ball behind legs so it can be lifted off floor with hamstrings/adductors.

Exercise: Lift ball just off floor. Pull stomach inward while inhaling. As you exhale, bring knees up toward chest, trying to lift buttocks off floor. Pause at top, then slowly return to starting position. Repeat 10-15 times.

Quote of the Week

Quote of the Week: “Discipline is the bridge between goals and accomplishment.” - Jim Rohn

Newsletter: Fitness: How Chiropractic Can Help

Efficiency. It is something we all look for in home appliances or cars. How much energy will this thing take to run? Does the system have any weaknesses? If it’s a used car, we want to know if the car had its oil changed regularly and if the parts have been properly cared for. We know that when one thing is imbalanced, the whole system becomes less effective. The truth is, regular maintenance (getting that tune-up, having that spine adjusted) can play a significant role in overall “fitness.” When all systems are fully supported and functioning properly, we run, work, and play better.

Though it can be difficult to define, physical fitness refers to a state of overall health that includes the ability to perform a range of activities, from a hard workout to working comfortably at a desk, with ease and efficiency. According to the American College of Sports Medicine, there are four interrelated types of fitness that contribute to complete health: muscular fitness, which includes muscle strength and endurance; flexibility, which includes muscle/tendon elasticity and range of motion; cardio-respiratory fitness, which includes the heart, lungs, and blood vessels; and body composition, or the percentage of body fat to nonfat tissues (bones, organs, etc.). Because no one system functions independently, the fitness of each affects all the others.

While it’s important to get adequate exercise, eat right, and treat our bodies kindly to maximize health in all of the above categories, regular alignment or “maintenance” through chiropractic adjustments can be a big step to improving overall fitness. Because chiropractic works toward balancing the body’s systems—bones, muscles, nerves, and organs—through proper posture and alignment, regular chiropractic care allows the whole body to perform at its best, increasing energy reserves as it decreases the stress and fatigue that can result from improper alignment.

In fact, icons of fitness such as Decathlon Gold Medalist Dan O'Brien and Superbowl MVP Joe Montana use chiropractic care to maintain peak physical performance; and the trend is catching on among a number of professional athletes and sports teams. The U.S. teams for the 2002 Winter Olympics were the first to employ an official Doctor of Chiropractic, Dr. Robin Hunter, and they had one of the best showings ever. Coincidence? Hunter has stated the chiropractic care is all about “correcting bio-mechanical faults and misalignments, and treating injuries with hands-on work, so that the athletes can return to play faster and better.” John Stockton, a pro basketball player that has turned to chiropractic to better his game says, “It’s not just the adjustments, it’s balancing muscles and overall health.” After a recent skiing accident, Schwarzenegger remarked, “I had one of those miracle moments when you call a chiropractor, they care for you and then days later you ski again like a champion on moguls.”

Though it may feel like a miracle, the principle of chiropractic is simple. When the body is well aligned, muscles, joints, and ligaments function together with greater ease. Internal organs aren’t hindered—the lungs and heart are better able to do their jobs. Perhaps even more importantly, chiropractic care helps prevent injuries that can result from overtaxing a particular part of the body that may be compensating for those that aren’t functioning as well. Through chiropractic the body gets a tune-up. We’re ready to roll—more efficiently and with a greater sense of well-being.

How would you rate your physical fitness? Would you like to learn how chiropractic care can help you with your goals?

Chiropractic Can Help Your Body Run More Efficiently

Everyone knows that it is important to exercise regularly and eat right to take care of our bodies. But what if you are in too much pain to be able to exercise comfortably or safely? What if your range of motion is limited by stiffness?

By eliminating the headaches, muscle tightness, low back pain, and nerve interference (or subluxations) that result from misalignment, chiropractic helps the body become less limited in the types of and amount of movement it can perform well.

Topic of the Week: What You May Not Know About Fiber

We have heard a lot about how we should get plenty of fiber in our diet. It is good for us, right? But what exactly is fiber and why does it aid our health? What is the difference between soluble fiber and insoluble fiber? Is one better than the other? What foods are the best sources of fiber? And how much do we need each day?
Today we look more closely at fiber, the different types, and the research that supports its remarkable health benefits.

Fiber 101
What exactly is fiber? It is a food substance, predominantly found in plants, that cannot be digested by humans. Most fiber materials would be classified as complex carbohydrates.
Because it cannot be broken down and absorbed into our bloodstream, fiber moves through our intestines, helping to remove waste and toxins, before being excreted.
Dietary fiber refers to foods with naturally occurring fiber. Functional fiber is fiber added to a food product to boost its content of this substance.

Soluble & Insoluble Fiber
What’s the difference? Soluble fiber disperses when mixed with liquid, while insoluble fiber does not. But neither form is digestible.
Sources of soluble fiber include:
• apples
• oranges
• carrots
• oats
• dried beans
• barley
• psyllium husk

Sources of insoluble fiber include:
• wheat bran
• corn bran
• seeds
• nuts
• dark green, leafy vegetables

Do not be concerned about how much of each you need to eat. Both forms provide health advantages. Rich sources of fiber usually contain a mix of soluble and insoluble forms.
You should consume a minimum of 25 grams of fiber a day. This amount would be approximately five daily servings of fruits and vegetables and six servings of grain products (preferably whole grains.)

The Science of Fiber
The health benefits of fiber go far beyond than just keeping you regular. Numerous studies show a diet rich in soluble fiber can be vital for the heart. In fact, the Food and Drug Administration allows manufacturers whose products contain at least 0.75 grams per serving of soluble fiber, from whole oats, to claim soluble fiber from this food source may lower the risk of heart disease.
A review of 67 controlled studies on dietary fiber showed increasing the intake of viscous fiber (e.g. legumes, barley and oats) by just 10 grams daily saw bad LDL cholesterol reductions on average of 22mg/dl (0.57 mmol/L) and a total cholesterol reduction of approximately 17 mg/dl (0.45 mmol/L).
But there is more good news. Research shows fiber can lower the chances of developing coronary artery disease. In a group of studies, scientific investigators found that every 10 gram increase in total dietary fiber was linked to a drop of 24% in deaths from coronary artery disease and a 14% reduction in cardiac events like heart attacks. As well, two studies revealed consuming more oat-based cereals helped lower blood pressure.

Assists with Blood Sugar
The large consumption of low fiber, refined carbohydrates in North America and the booming obesity rate have contributed to a dramatic rise in type 2 diabetes.
Fiber may lend a hand in regulating blood sugar in diabetics. A meal that contains a good portion of viscous dietary fiber slows spikes in blood sugar levels. In a large review of dietary fiber studies, researchers found that high fiber diets lowered post-meal blood glucose by 13-21% compared to low fiber diets.
If you currently have diabetes, talk to your chiropractor about good dietary choices and be sure to incorporate plenty of legumes, nuts and non-starchy vegetables into your daily food selection.

Weight Loss with Fiber?
Can eating more fiber rich foods actually help you lose weight? Some research does support this theory. Studies demonstrate people who consume high amounts of fiber are much less likely to become obese compared to those people who consume low amounts of fiber. Fiber makes you feel fuller longer, so you are not as tempted to eat more. One study indicated women who boosted their fiber content by about 9 grams a day cut their risk of major weight gain in half. Have questions about fiber and your diet? Ask your chiropractor!

Disclaimer: Information contained in this Wellness Express™ 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 2011 Wellness Express™.

Quote of the Week

“I would not waste my life in friction when it could be turned into momentum” - Frances Willard

Exercise of the Week: Back hyperextension on exercise ball (arms fully extended)

Lie on ball face down with feet on floor, legs straight. Feet together or apart (feet apart is easier). Back is in a straight position. Hands positioned to side, palms forward and thumbs up.
The exercise: use low back muscles to bring body into a hyperextension position, shoulders back. Reach fingertips as far back toward feet as possible, keeping arms straight, palms out and thumbs up. Hold for 1-2 counts. Repeat 5-10 repetitions.

Newsletter: Rise and Shine

We all know people who get up with the first rays of the sun. Some people wake up even earlier, bouncing out of bed before there is even a glimmer of Homer's famous "rosy- fingered dawn" in the eastern sky. In contrast, for many people leaving the confines of their comfortable bed is a daily exercise in frustration. They know they "should" get up, they know they should "be on time", but each day they find themselves pushing the Snooze Button "just once more". "Really, this is it," they declare to their spouses and children. "I'm getting up. Just five more minutes."

What is the difference, the distinction, between those who are able and willing to throw off the covers at an early hour and those who struggle mightily to respond to the summons of the buzzing or tootling clock-radio? The nature and organization of your biorhythms - your body's set of internal timepieces - provide a large part of the answer.

The field of chronobiology - the study of biologic time - investigates various physiologic biorhythms. In animals these rhythms are associated with sleeping,1 eating, metabolic and hormonal regulation,2,3 cellular regeneration, and mating. In plants biorhythms are associated with photosynthesis and movements of leaves and stems. Circadian rhythms describe 24-hour cycles. Diurnal and nocturnal rhythms are active during the day and night, respectively.

There is good news for those who would appreciate the benefits of getting a head-start on the day's activities but nevertheless consistently get out of bed 30 minutes late, an hour late, or even later. Circadian rhythms can be changed. It takes commitment and effort, but it can be done. Good health is required in order to successfully cause a shift in one's basic functioning. Will power is not enough, as anyone who has tried to force themselves to get up earlier on a day-to-day basis can attest. A healthy diet and regular, vigorous exercise are key to making any long-lasting change in our biorhythms. Add a strong desire to the mix and long-term positive results can ensue.

Natural Resources:

A person needs energy in order to successfully get up early. Cells, tissues, and organs all need to be doing their jobs. They all need to be communicating with each other effectively. Hormones and nutrients need to arrive on time and in the right quantities. Metabolic processes need to be in tune. New supplies of energy need to be manufactured and delivered and waste products need to be removed. All these intricate processes are under the direct control of your nervous system. Chiropractic care helps your nervous system function at peak efficiency. By restoring more normal mobility to your spinal column, chiropractic care directly optimizes activities within your nervous system. As a result, cells, tissues, and organs function more effectively and your body now has the energy it needs to wake up early - healthy, refreshed, and ready to go!

Topic of the Week: How Obesity Impacts Arthritis

You probably know that obesity is a risk factor for many serious health problems, including diabetes and heart disease. But your chiropractor will confirm that extra weight can put excessive stress on your musculoskeletal system. And recent research shows how troublesome obesity can be to arthritis patients.

Biggest Cause of Disability

Arthritis sufferers number 50 million in North America. By 2030, it is estimated 67 million people will have some form of arthritis. The disease is the leading cause of disability in our society. Statistics reveal that obesity is linked to 1 out of every 4 cases of arthritis. It seriously limits the physical activity of sufferers, which only further exacerbates obesity. There are many types of arthritis, but the most common are…

Osteoarthritis (OA)
Also known as degenerative joint disease, osteoarthritis is the most widespread, and results from excessive wear and tear of the joints. It usually affects the large weight-bearing joints of your body, such as the knees, hips and spine. Early signs of osteoarthritis include joint stiffness and increased pain when you’re active.

Rheumatoid Arthritis (RA)
This arthritis has several different features that distinguish it from osteoarthritis. It is an autoimmune disease. Although it involves joint swelling, pain and stiffness comparable to osteoarthritis, rheumatoid arthritis usually affects the smaller joints of the hands and feet. Other symptoms like fatigue, loss of appetite and low grade fever may accompany RA joint pain. Patients usually experience greater disability than those with osteoarthritis.

Psoriatic Arthritis (PA)
While similar to rheumatoid arthritis, psoriatic arthritis differs in some areas. PA is often associated with a skin condition called psoriasis. This arthritis is more commonly associated with the spine or the larger joints of the lower body, and it typically affects only one side of the body. There may be progressive damage to the joints of PA patients.

Gout
Gout is a painful type of arthritis that causes sudden, severe attacks of pain, redness, and inflammation in the joints, especially the big toe. The pain and swelling associated with gout are caused by uric acid crystals that escape out of the blood and are deposited in the joint.

Arthritis & Obesity Research
Being obese puts additional stress on your spine and this can lead to pain. But the extra load on joints and skeletal system is only one part of the problem. Obesity also causes inflammation throughout the body. Osteoarthritis is one of the major causes for joint replacement surgery, and obesity is frequently cited as a contributing factor. A study conducted in Canada on joint replacement surgery showed that 81% of patients undergoing this type of procedure had a body mass index that registered in the obese range. The same research revealed obese patients were three times more likely to have joint replacement surgery than people with normal weight. In a study discussed last February during the annual meeting of the American Academy of Orthopedic Surgeons, research showed patients who were considered morbidly obese – a BMI index of 40+ – had exceptionally high rates of complications after having knee or hip replacement surgery, including respiratory problems, bacterial infections, and cardiac arrhythmias. Other studies show the same class of patients are more likely to be readmitted to hospital because of post-surgical complications. Related research indicates that even a 10-pound reduction in body weight can slash the risk of knee osteoarthritis in obese patients.
The connection between obesity and its impact on osteoarthritis is well established. More recently there has been increased investigation on how obesity affects rheumatoid arthritis. Because it increases inflammation throughout the body, obesity worsens RA. Inflammation is linked to an increased risk of cardiovascular disease, which is already more likely to affect rheumatoid arthritis patients. Psoriatic arthritis is also influenced by obesity. A study on obese young adults showed obesity at age 18 increases the chance of getting PA later in life. Again, inflammation seems to be the chief culprit in advancing the risk of psoriatic arthritis.

Prevention and Lifestyle Changes are Vital
In many of the studies about obesity and arthritis, medical researchers advocate appropriate exercise and healthy diet to either lower the risk of developing arthritis or to improve the quality of life for those who already have the disease.
One of the best things you can do for your musculoskeletal health is to get regular chiropractic adjustments. Proper alignment and movement in the joints of the body can help prevent the damage caused by abnormal wear and tear that can you make you vulnerable to developing some types of arthritis. If you need to lose some weight, ask your chiropractor about creating a diet and exercise program appropriate for you.

Disclaimer: Information contained in this Wellness Express™ 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 2011 Wellness Express™

Quote of the Week

“Make yourself indispensable and you’ll be moved up. Act as if you’re indispensable and you’ll be moved out.” - Jules Ormont

Exercise of the Week: Back Extensions on Exercise Ball, Arms to Side

Difficulty: Medium

Lie on ball face down with feet on floor, legs straight. Feet together or apart (feet apart is easier). Back in a resting, curled position. Hands positioned to side, arms straight and fingers touching floor.

The exercise: use your low back muscles to bring body into a straight-spine position, shoulders back. Keep arms out to side, palms facing forward, and thumbs up. Do not hyperextend low back. Stop when body is straight. Look at floor while keeping neck in a neutral position. Hold for 1-2 counts. Repeat 5-10 repetitions.

Are you or someone that you know going to be walking in this year’s 3 Day Race? If so, Life Wellness Center will be hosting a special seminar on Thursday, May 19th at 6:00pm. Dr. Tom Schmidt (clinic director/chiropractor) will be instructing attendees on training strategies, injury prevention, stretching routines and everyone will be getting a digital foot scan. A light snack will be provided. The cost is free, but a donation to our team of walkers is encouraged, but not required. Please let us know if you plan to attend by either stopping at out Front Desk, calling us at 952-435-5300, or emailing us at info@lifewellnesscenter.net (Attention: 3 Day Walk seminar) by 6:00pm Wednesday, May 18th.

Steppin' Up for a Cure!

During the month of May, Life Wellness Center is helping sponsor a very special team of women (Team 'Steppin' Up for a Cure') who will be walking to help raise money in the fight against breast cancer during the '2011 Twin Cities Susan G. Koman 3 Day for the Cure'. This is a 60 mile walk over the 3 day course with net proceeds invested in breast cancer research and community programs. Everyone that donates, no matter the dollar amount, whether it's $1, $10 or $100, will have their names entered in for a chance at a one hour massage. The more times that you enter, the better your chances of winning. Please submit your donations at our Front Desk.

Topic of the Week: Chiropractic Care after a Car Accident

When it comes to car accidents, paramedics are often the first health care professionals who attend to your needs. Their job is to assess whether you should be rushed to the hospital for immediate medical treatment or deal with any life-threatening injuries right on the scene. Fractures, concussions, lacerations and other potential internal injuries will necessitate your escorted trip to the hospital.
What if the paramedics tell you that you are not injured enough to go to the hospital, but you still don’t feel quite right? Today we look at frequent problems your musculoskeletal system often encounters after a car accident.

Common Injuries
Some people encounter pain and tension right away. For others, the symptoms may get worse over time.
Whether the impact occurs from the front or the rear, your neck is usually the most vulnerable area of your body in any motor vehicle accident. Car collisions involve rapid changes in acceleration and deceleration. Your body is held relatively still by a seat belt, whereas your head and neck are free to move.

This typically results in the neck moving very rapidly through an excessive range of motion, contributing to hyperflexion-hyperextension injuries that can affect soft tissues in the neck, as well as joint capsules and intervertebral discs. Whiplash is the name often associated with car accident neck injuries.
Symptoms from whiplash may include any or all of the following:

• Neck pain and inflammation
• Arm pain, numbness or tingling
• Headaches
• Nausea
• Dizziness

Depending upon the degree of injury, your recommended course of action will differ. To determine what you should do, first consult with your chiropractor. Chiropractors are musculoskeletal specialists. They have the know-how to assess and treat almost any problem related to the nerves, muscles, joints and connective tissues of the spine.

Your chiropractor will conduct a physical assessment of you and determine the best course of action.
In some cases, early mobilization can lead to a much speedier recovery. If instability of the joints and tissues is suspected, your chiropractor may suggest avoiding movement too soon.

Most of the time, you should rest and remain immobile for the first 48-72 hours immediately following an automobile accident. Your body will respond to any injury with an inflammatory reaction. This makes the damaged area both swollen and pain sensitive. Attempted movements during this time will usually cause more pain. Muscles around the injured area tend to spasm – effectively splinting the area and preventing further damage. Muscle spasm can also cause greater compression and/or irritation of the joints, leading to more pain. This pain-spasm-pain cycle should be prevented as much as possible, especially early in the recovery process following a motor vehicle accident.

Cooling the immediate area of injury with ice for 5-10 minutes at a time may help limit the painful effects of inflammation. In addition, resting or lying down during the first few days will ease the postural strain felt around the neck and shoulders, and help promote healing.

After this initial inflammatory stage, a patient is recommended to resume normal movements as soon as possible – within a reasonable range and within the patient’s pain tolerance.

If immobility is prolonged, muscle atrophy and weakness can make recovery and rehabilitation from a whiplash injury more difficult. If movement is not encouraged, muscle spasm can often persist, causing an increased compressive load on the discs and joints of the neck, potentially leading to chronic problems.
Vertebral subluxations in the neck and upper back are commonly found in those who experience car accidents.

Therefore, at any stage of healing and recovery from whiplash-associated injuries, chiropractic adjustments can reduce pain and restore normal function. Car accidents may be a pain in the neck, but chiropractic can help!

Disclaimer: Information contained in this Wellness Express™ 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 2011 Wellness Express™

Exercise of the Week: Back Extensions on Exercise Ball

Difficulty: Low
Lie on ball face down with feet on floor, legs straight. Feet together or apart (feet apart is easier). Back in resting, curled position. Hands positioned on ball for support. The exercise: use low back muscles to bring body into a straight-spine position, shoulders back. Use arms to push (if necessary). Do not hyperextend low back. Stop when body is straight. Look at floor while keeping neck in a neutral position. Hold for 1-2 counts. Repeat 5-10 repetitions.

Quote of the Week

“Have a heart that never hardens, a temper that never tires, a touch that never hurts.” - Charles Dickens

New Beginnings

The time is always right to begin returning to good health. Regardless of whether your issues involve weight, exercise, diet, blood pressure, diabetes, or chronic pain, now is the time to begin taking action on your own behalf.

You are not alone. Literally hundreds of millions of people worldwide have various chronic complaints and illnesses.1,2,3 Some problems are more serious than others, but everyone eventually wants to find a better way to manage their health problems. Eventually everyone wants to actually begin to be healthier and feel better.

Of course, a healthy diet and regular vigorous exercise are the key elements in any process of returning to good health. People know this, but for the most part this knowledge alone does not do any good. The deep truth is that feeling good and actually being healthy takes a lot of effort. It's much easier to pick up dinner from a fast food restaurant than to spend precious time planning and shopping and preparing meals. It's much easier to sit on your couch and watch people on TV trying to lose weight than to actually do the work of losing weight yourself. It's much easier to spend 30 minutes watching the news for the third time that day than to put on your workout clothes and go for a brisk 30-minute walk.

We are all slaves to our habitual ways of thinking and habitual ways of living. Just as in physics, people have inertia. Newton's First Law of Motion states that a body at rest stays at rest and a body in motion stays in motion, unless it is acted upon by an external unbalanced force. We will do the same things we have always done, achieving the same results we have always achieved, unless we make an active choice to engage in new thinking and new activities.

By the way, no one is going to make any lasting changes in their lifestyle - for example, by choosing a healthy diet and daily exercise - merely because someone told them they needed to do it. If you're chronically overweight, your doctor has told you every year that you need to make changes. Every year at your annual physical she tells you to begin regular, vigorous exercise and adopt healthy eating habits. Do any of these admonitions ever make a lasting difference? They don't, not becauses they are bad advice, but because they were not a match for your own world view. Real change, lasting change, has to come from within, from your own personal choice.

Chiropractic Care and Long-Term Health
Achieving long-term health does not imply that you will never get sick. Achieving long-term health does not imply that you will never have a neck or back problem. Achieving long-term health does mean that you will get the most out of what you've got; you will be much healthier than otherwise; and you will feel better about yourself, have more energy, and get more out of life.

Chiropractic care is an essential component of achieving long-term health. Making sure you eat good food, drink plenty of water, and eat several portions of fresh fruits and vegetables each day is a very good place to start. Adding a daily program of 30 minutes of regular, vigorous exercise is the next key piece in achieving good health. Chiropractic care is the important link that brings everything together, enabling your body to make the best use of your nutrition and exercise. Chiropractic care helps ensure that the various parts of your body are working in harmony to achieve your long-term goals in health and wellness.

Topic of the Week: Important Nutrient Information for People Over Age 50

Why do those over the age of 50 need to closely monitor their intake of nutrients? People in this age group are likely candidates for deficiency in numerous nutrients for several key reasons.

• They are more likely to suffer from serious and/or chronic diseases that can impact nutrient levels in the body.
• Their digestive systems become less efficient at absorbing nutrients.
• They use medications and prescription drugs more than other age groups and these substances often deplete nutrients.
• Their aging bodies produce fewer health protecting compounds.

In this issue of Wellness Express™, we look at vitamins and other nutrients that are especially important for people age 50+, however, this issue should not be viewed as an exhaustive list. It would be impossible to describe the role of all required nutrients in a single issue.
Your age, gender and current state of health make major impacts on nutrient levels in your body. Since your chiropractor is familiar with your age and health background, you should discuss with him or her about supplementation and any dietary changes you should make to keep your mind and body in top condition.

B Vitamins
This family of vitamins assists with blood, neurological and cardiovascular function. While they are found in plant sources, B vitamins are usually more abundant in animal sources. In fact, vitamin B12 is only found naturally in meat and dairy products.
Niacin (vitamin B3) is important for blood circulation and appetite regulation. Studies show it may also help boost good HDL cholesterol. Another important development is niacin may reduce brain damage after a stroke by increasing blood vessels.
According to research, up to 25% of older adults fail to consume enough niacin from dietary sources to meet recommended daily requirements. Good supplies of niacin are found in meat, poultry, beans, nuts, asparagus, and leafy, green vegetables.
Riboflavin (vitamin B2) assists in the distribution of iron and plays an important role in metabolism. Like niacin, about a quarter of seniors do not get enough riboflavin. Several studies show this vitamin can help protect vision by reducing the risk of age- related cataracts. Pyridoxine (vitamin B6) helps maintain blood sugar levels and prevent anemia. It is also important for mental health because it helps develop mood controlling neurotransmitters serotonin and dopamine. Over 50% of people aged 60+ are believed to be deficient in this vitamin. Cobalamin (vitamin B12) is important for neurological function, but it is often poorly absorbed in older people. Depression, memory loss, dementia and balance problems may also emerge because of low B12 levels.
A Swedish study on B12 and folate (another B vitamin) showed subjects with low levels of these two nutrients had twice the risk of developing Alzheimer’s disease.

Vitamin C
A powerful antioxidant, vitamin C delivers protection against many serious diseases that are linked to oxidative damage, such as cancer, heart disease and stroke – conditions that more often occur in older adults. As well, vitamin C may offer protection from cataracts. In a review of vitamin C studies, researchers noted adults aged 60 – 96 years had lower plasma levels of vitamin C compared to those under the age of 60. The vitamin can be found in oranges, red peppers, potatoes, bananas, carrots and watermelon.

Vitamin D
Over the last couple of years, the profile of vitamin D has sharply increased in North America. News that populations in Canada and Northern United States may be deeply deficient in this versatile nutrient has been widely published. As well as being important for bone health, vitamin D in sufficient dosages may protect against many serious diseases like cancer, multiple sclerosis and diabetes.
Researchers at the University of California discovered that consuming 1,000 international units (UI) of vitamin D daily slashes the risk of colon cancer up to 50%.
Unfortunately, vitamin D is not widely found in our food chain and older adults are less able to synthesize vitamin D from sun exposure. Ask your chiropractor if you should supplement with this vitamin.

Calcium
Since older adults are more likely to develop osteoporosis and experience decreases in bone density, they need to get sufficient amounts of the bone supporting mineral calcium. It can be found in dairy products, tofu, salmon, and sardines.

Magnesium
Like calcium, the mineral magnesium helps maintain good musculoskeletal health, but provides a wide number of other health benefits. Older adults may have trouble absorbing sufficient amounts of magnesium. Adjust your diet to include plenty of magnesium rich foods like halibut, almonds, bananas, spinach and soybeans.

Disclaimer: Information contained in this Wellness Express™ 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 2011 Wellness Express™

Quote of the Week

“Our life is frittered away by detail… Simplify, simplify.” - Henry David Thoreau

Exercise of the Week: Abdominal Bridge on Exercise Ball

Difficulty: Easy to Medium

Start on knees, body straight, both hands resting on ball. Place both forearms on the ball, hands together, so forearms make V shape. Then, extend one leg straight back, resting toes. Do the same with other leg. Ensure entire body is in a strong, straight line, engaging the abdominal muscles. Hold for 10-20 seconds. Rest. Repeat 2-4 times.

'Running' by Dr. Ridge

Running is hard! Per minute of exercise it burns more calories than cycling or swimming,and it can seem even harder if you haven't done it in over six months- or six years. I had a very athletic friend who would get very frustrated because he could only run 3 blocks before he had to walk. I couldn't figure out why he couldn't run farther given his overall fitness level. Then we went running together. He took off so fast I didn't bother trying to keep up with him. That was the "ahah" moment. Even though your lungs may be fresh remember to start slowly and that will help you to maintain your pace through your warm up and well into your workout. This will also help you injuries such as shin splints and plantar fasciitis.


Dr Ridge is a chiropractor at Life Wellness Center in Lakeville, MN. She has completed 7 full marathons and 2 Ironman triathlons.

Quote of the Week

“In times like these it helps to recall there have always been times like these.” – Paul Harvey

Exercise of the Week: Abdominal Roll-Out from Kneeling Position

Difficulty: Medium to High Start on knees, body straight, hands resting on ball. Keeping arms straight, roll forward until you feel a moderate abdominal strain with minimal strain in lower back. Keep torso strong and in a straight position as you roll forward. Hold for 1-2 counts in outstretched position, then roll back to start position. Repeat 4-10 times.

Topic of the Week: How the Kinetic Chain Can Affect Your Health

When you were a kid, did you ever hear this song…? The ankle bone’s connected to the… leg bone; and The leg bone’s connected to the… knee bone; and The knee bone’s connected to the…” and so on? Whoever got us hooked on that catchy little tune must have had some knowledge concerning the importance of alignment! Chiropractors know how every bone, muscle and nerve are related to each other in the human body. In addition to the direct connections, chiropractors take this song even one step further when considering the indirect connections. How does that make any sense? Your chiropractor knows about a virtual system of connections in the musculoskeletal system called the kinetic chain. The word kinetic suggests movement. This chain of connections is related more to the functional relationship between moving parts than it is to their actual physical connections. According to this model, two parts do not need to be in direct contact with each other to be directly related. As a result, you could be experiencing pain or symptoms in your neck and shoulders, when the cause of the problem may be in your hips or knees! Luckily for you, it is not important for you to know how it works, just that it does work. Your chiropractor will take care of the rest. For example, those headaches that you have been experiencing lately may be directly related to misalignment of the bones in your upper neck. This could be causing extra pressure on the suboccipital nerves, which supply the human scalp with sensory innervation. If this is true, a few quick adjustments in the right place and you will probably be good as new. However, what if the misalignment in your neck is caused by pelvic misalignment? According to the kinetic chain theory, this is entirely possible. And, unless this misalignment is also corrected, it is likely just a matter of time before the stress of pelvic alignment and the kinetic chain effects leading up to your head and neck will lead to further misalignment, nerve irritation and pain. Why is the kinetic chain so important? In a standing position, the body is a slave to the force of gravity with the musculoskeletal system functioning to keep the body vertical, balanced and mobile. If something happens that directly affects this vertical alignment, the body will quickly make the necessary adjustments to re balance and carry on. If the changes are required only for a relatively short period of time, there are usually no ill-effects. A good example of this would be the effects from a stubbed toe. The pain may cause you to lift up your foot, hop around, or even limp for a short while. The body compensates for the area of injury, with the healthier parts compensating for the weaker or more painful ones. Usually the pain subsides quickly, the body returns to normal, and no long-term effects are felt. But what happens if the pain is more intense or prolonged? A more serious injury may cause you to limp for a longer period, with most of your weight supported by only one side of the body. More significant changes must be made in your musculoskeletal system to accommodate for this. If this is required over a long period of time, the pattern of nerve and muscle activation may begin to become hard-wired. Every part of the body linked kinetically to this compensation pattern will experience these changes. Since this is unnatural, the alterations of muscle tone and nerve activation can begin to produce abnormal stress and strain, resulting in pain and discomfort that may lead to a chronic problem. What should you do? Trust your chiropractor. Chiropractors are well educated in any bodily function (and dysfunction) related to the kinetic chain. Before treating you, your chiropractor will assess all areas that may be related to your current symptoms, and will be sure to include these areas in your treatment plan. If you notice your chiropractor working on an area of your body that is not directly connected to the location of your most recent problem, ask if it is because of the kinetic chain - and watch how impressed your chiropractor will be with your newfound knowledge! Disclaimer: Information contained in this Wellness Express™ 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 2011 Wellness Express™

Quote of the Week

“I have this theory that chocolate slows down the aging process. It may not be true, but do I dare take the chance?” - Anonymous

Exercise of the Week: Balance Single Leg in Table Top Reverse - Bridge Position

Difficulty: High Walk out to a table top position. Bring arms out to sides, and feet close together. Extend one leg straight out, keeping the thighs parallel. Hold position for 5-10 counts. Switch sides. Repeat 3-4 times per side.

Topic of the Week: Can Chocolate Be Good for Your Health?

Easter is just around the corner and merchants have stocked their shelves with plenty of chocolate Easter bunnies and eggs to keep chocoholics everywhere satisfied during this seasonal event. What you may not know are the potential health benefits chocolate can deliver. But before you drop a couple of extra chocolate bunnies into your shopping cart, you need to know the type of chocolate you eat makes all the difference. Choose Your Chocolate Carefully Of the chocolate available, the kind that provides the biggest therapeutic benefit is dark chocolate. The helpful compounds in chocolate are polyphenols and flavanols - antioxidants that protect the body from damage. In fact, cocoa beans contain higher concentrations of antioxidants than many fruits. Choose dark chocolate with a minimum of 70% cocoa solids to get the most health benefits. With more cocoa solids than milk chocolate, dark chocolate is also often lower in calories, fat and sugar than its sweeter cousin. High Blood Pressure (Hypertension) For people with hypertension, eating dark chocolate can reduce blood pressure. A number of studies support this theory. Research published in the Journal of the American Medical Association revealed eating dark chocolate (approximate 30 calories daily) was linked to blood pressure reductions - and without causing weight gain! The polyphenols seem to have the magic effect on blood pressure. In a study contrasting dark chocolate versus white chocolate (which had no polyphenols) hypertension patients who consumed dark chocolate daily for 18 weeks saw a -2.9 (1.6) mm Hg reduction in systolic blood pressure and a -1.9 (1.0) mm Hg decrease in diastolic. The patients who ate white chocolate saw no change in their blood pressure levels. While the blood pressure reductions seem modest, even small declines dramatically cut hypertension health risks. According to researchers, a blood pressure reduction of 3-mm Hg could slash the risk of fatal strokes by 8%. Another interesting fact is chocolate does not impact blood pressure in normal range. Cholesterol In research released in February of this year, scientists found that chocolate can raise the body’s levels of HDL cholesterol (good cholesterol) and lower LDL (bad cholesterol). Scientists remarked that the polyphenols spur the production of specific proteins. These proteins are abundantly found in HDL cholesterol. At the same time, the polyphenols appear to multiply the development of LDL receptors, which then lower the amount of LDL cholesterol. Stroke A 2011 review of stroke studies showed that consumption of chocolate may cut the mortality risk of stroke. One study mentioned in the review showed 45,000 people who consumed a serving of chocolate weekly were 22% less likely to die from a stroke than people who did not consume it. A review of a second study revealed 1200 people who ate 50 grams of chocolate a week were 46% less likely to die from a stroke compared to non-chocolate eaters. Also, in research conducted by Johns Hopkins University, medical researchers found an ingredient in dark chocolate may protect the brain from stroke damage. The amazing substance is called epicatechin. In mice experiments, scientists discovered the rodents who ingested epicatechin before an induced stroke had considerably less brain damage. More human research is needed to determine how much of this substance people would need to consume to obtain the protective advantages. Other Cardiovascular Benefits Last year, researchers at University California San Francisco found high levels of cocoa flavanols enhance the circulation of angiogenic cells, which are important for repairing vascular damage and maintaining blood vessel health. It was also noted that the blood sugar levels remained stable among the study participants, which may make it beneficial for diabetics. A 2010 Swedish study showed middle aged and elderly women who consumed one to two servings of milk chocolate weekly were 32% less likely to suffer heart failure. However, you should be aware milk chocolate sold in Sweden has nearly double the amount of cocoa solids than North American products. Is Chocolate A Stress-Buster? The answer is “Yes,” according to a study published in the Journal of Proteome Research. Participants who rated as emotionally stressed ate an ounce and a half of dark chocolate daily for two weeks. Researchers noted the chocolate influenced the metabolism and subsequently lowered the amount of stress hormones in the participants. Before You Take a Bite Chocolate can be high in sugar, fat and calories, so eating in moderation is vital. If you have health conditions such as diabetes, consult your chiropractor to make sure it is safe for you to consume chocolate. Disclaimer: Information contained in this Wellness Express™ 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 2011 Wellness Express™

Topic of the Week: Hot Topics in Chiropractic Research

Hot Topic #1:Chiropractic for Creativity?

Most of us will schedule an appointment with our trusted chiropractic physician when we are feeling aches and pains in our backs or necks. But did you know that a chiropractic adjustment might be just what you need to take your creativity to the next level? Researchers in Australia have discovered a trend that suggests this could be so. Ten subjects were recruited for a study; their ages ranged from 10 to 62. Nine out of ten were currently involved in a real-world task that included some form of creative thinking. Seven of the subjects were also experiencing some musculoskeletal symptoms, and three people reported some stress or stress-related symptoms at the time of the study. All subjects were tested before and after chiropractic treatments using the alternate uses test – a tool used to measure divergent thinking, a component of creative thinking.

Results: Six out of the ten subjects experienced improvements in their performance on the alternate uses test. Responses from post adjustment interviews showed that a majority of those studied experienced renewed energy for a creative project, plus a tendency to implement a new direction for a real-world creative task. Feeling stuck in your life? A chiropractic adjustment might give you a needed nudge in the right direction!

Hot Topic #2: Better, Better…Personal Best! Is it just coincidence? Or, does improved alignment contribute toincreased performance? According to one elite athlete, his chiropractic experience was undeniably positive, and the results speak for themselves! A 50-year old male race walker presented for chiropractic care while preparing for a world-class event. Prior to chiropractic intervention, this athlete held several state and national records in this endurance sport for various distances – including the 10 km national record and the 15 km state record. Treatments for this patient included chiropractic adjustments to his spine to correct for any identified areas of subluxation, and also adjustments to his legs to improve mobility and alignment of his tibiofemoral joints.

Results: Four days after one particular chiropractic session, he recorded his personal best (PB) in the 15 km distance (better than the current state record, established by him one year previously)! Two more treatments were administered during the month prior to the World Masters event, and two more PB times were recorded – this time in the 5 km and 10 km distance events! This report suggests that chiropractic can be used for more than just aches and pains. If you are a competitive athlete, perhaps your best training partner is your chiropractor!

Hot Topic #3: How Much Chiropractic Is Enough for Low Back Pain? This is a common question from patients experiencing chronic, debilitating back pain. In this recent study (2011), researchers are offering one suggestion. Sixty patients experiencing chronic, non-specific low back pain were randomized into three groups for the purposes of this study. Group one received 12 faux adjustments over a period of one month. This meant that they believed they were receiving the actual treatment, but in actuality only received a pretend adjustment during their session. Group two received 12 treatments, including actual chiropractic adjustments, over the same one month period as group one. Group three received the same treatment schedule as group two, PLUS regular maintenance adjustments every two weeks for nine months after the initial one month intensive treatment schedule.

Results: Groups two and three experienced significantly lower pain and disability scores than the faux group at the end of the first month, but only the third group maintained these improvements compared to the other two groups when re-assessed after 10 months.

Conclusion: Just as regular exercise helps to keep your cardiovascular system healthy, chiropractic care helps to keep your spine pain free and healthy.

Disclaimer: Information contained in this Wellness Express™ 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 2011 Wellness Express™

Quote of the Week

"Chiropractic makes me feel a few inches taller each time I come out." - Christie Brinkley

Exercise of the Week: Walk Out to Table Top (Reverse Bridge)

Difficulty: Medium Sit on ball, legs parallel, feet on the floor. Keeping feet in line, slowly walk out to a table top position. Hold for 1-2 counts, then walk back to a sitting position. Back should be rounded while making transition move. Repeat 5-10 times.