Topic of the Week: Feng shui For Health & Prosperity

Feng shui is an ancient Chinese system of laws and aesthetics - as well as an art form – that considers how the spatial arrangement and orientation of objects, buildings and landscape elements create balance and harmony in your living environment. Feng shui is concerned with optimizing the flow of energy, or qi - the vital life energy that runs through your body. The retention or loss of qi is thought to affect the health, prosperity, energy levels and other life aspects of the occupants of a particular space. The orientation and attributes of elements in your home or office may affect the flow of qi by slowing it down, speeding it up or redirecting it, all of which may have an influence on your experience of life.

The Basic Principles of Feng shui
Feng shui, though often considered a mystical practice, is not associated with any religion or belief system. According to the American Feng shui Institute, Feng shui is a scientific discipline concerned with the analysis of energy and it involves the study of geography, ecology, urban planning, and architecture. Feng shui, as a practice, has certain basic principles or goals that govern its operation, including the need to avoid hazards and ensure security, comply with the laws of nature, balance yin and yang (opposing forces within your body and the world) and the five elements (water, wood, fire, earth, and metal) and create harmony in spatial order.

Removing obstacles that obstruct the smooth flow of energy, incorporating curves into your home or office’s design, clearing energy-draining clutter, positioning plants, artwork, mirrors, and furniture appropriately and removing broken, damaged or unused objects from your environment are all key principles of Feng shui. Other Feng shui considerations include the orientation of your home (what direction it faces, its location on the street, its position on the lot), the colors you use in your home or office, how you enter your home and the placement of wind chimes.

Feng shui For Health
One of the fundamental ideas of Feng shui - and Chinese Medicine, for that matter - is that balanced and freeflowing chi leads to lasting health, while stagnant or imbalanced qi invites disease. Few conventional research studies have been performed to assess the true health benefits of Feng shui, though one study published in 2001 in the journal Health and Social Work examined the effects of hoarding (i.e., accumulating clutter) on the health of elderly individuals. The researchers found that extensive clutter was associated with significant impairment, interference with basic hygiene and increased risk of physical injury in elderly hoarders. Another study, published in 2005 in the journal Behavior Research and Therapy, notes that hoarders suffer more frequent traumatic experiences, a greater number of different types of trauma, more symptoms of inattention and more hyperactivity than nonhoarders.

The true test is in how an environment makes you feel. Does it contribute to lower stress levels? Does it make you feel relaxed? Does it help reduce your anxiety? An environment designed using Feng shui principles is soothing, makes you feel comfortable and protected, and invites good health into your home.

Feng shui For Prosperity
Feng shui has been practiced for hundreds of years in Asia to create environments that enable success in life, including financial success. It’s believed that many of the same Feng shui principles that encourage health also promote wealth and prosperity, though other Feng shui principles are wealth-specific, including keeping your wallet organized and free of clutter, displaying personal wealth symbols that reflect your own taste and culture, displaying images of flowing water, and creating collages that depict the objects and lifestyle that greater wealth could help you attain.

The effects of Feng shui on property value have been studied to some small degree. In one contemporary study published in the Journal of Urban Planning and Development, researchers found a high correlation between Feng shui practices and housing prices. Another study, published in 2008 in the International Journal of Housing Markets and Analysis, notes that Feng shui practices may positively affect property prices in the West.

Feng shui and Chiropractic
According to a 2005 study published in the Journal of the Canadian Chiropractic Association, Feng shui is a type of complementary and alternative (CAM) treatment - the same type of treatment with which chiropractic has most closely aligned throughout its history. Feng shui and traditional chiropractic share several key commonalities, especially the belief in a life force (aka vital force or life energy) that helps govern health and wellbeing. Ask your chiropractor about the merits of a conscientiously planned environment on spine and general health.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Quote of the Week:

“The best mind altering drug is the truth”. ~ Lily Tomlin

Exercise of the Week: Low Back Stabilization

Topic of the Week: Common Chiropractic Myths Debunked

Introduction
The chiropractic profession has changed and evolved considerably since it was first created by D. D. Palmer in 1895, though its principle goal - improving general health through natural, gentle and noninvasive means - has always remained the same. Certain myths about chiropractic care have arisen over the years and remained in public consciousness, though chiropractors are now successfully addressing these myths or misconceptions by providing the most accurate information about the profession and its healing potential. In this edition of the Wellness Express, we will review - and debunk! - some of the most common myths about chiropractic care.

Myth #1: Chiropractic Adjustments are Painful
Chiropractic adjustments, in most cases, are completely painless and many patients experience some degree of relief immediately following an adjustment. According to the Mayo Clinic, chiropractic adjustments may be effective in treating low back pain, headaches and other spine related conditions, though some people may experience minor side effects for a few days after receiving treatment.
Because the adjustment may move joint structures that haven’t moved properly in some time, after the adjustment, it is also common to feel a mild soreness in the area that has been treated - a feeling similar to that of engaging in strenuous activity after a long period of little or no physical activity. On rare occasions, chiropractic adjustments may cause a mild headache or fatigue, but these symptoms usually fade as relief sets in.

Myth #2: Chiropractic is Unscientific
Chiropractic research has advanced steadily over the past decade and there are now many published studies that indicate the effectiveness of chiropractic care as a therapeutic modality (in addition to the wealth of clinical evidence over the decades from patients who have experienced relief with chiropractic care). One such study, a 2012 paper published in the journal Annals of Internal Medicine, states that patients with neck pain who received regular chiropractic care for 12 weeks experienced a 75 percent reduction in pain after 12 weeks (compared to 38 percent pain reduction in those taking pain medication only).
Another study, published in the Journal of Manipulative and Physiological Therapeutics in 2000, notes that patients with chronic low back pain who were treated by chiropractors experienced more improvement and than patients treated by family physicians. Countless research studies have long since debunked the myth that chiropractic is unscientific.

Myth #3: Chiropractors Work on the Spine Only
Back pain is the health problem most commonly treated by chiropractors, but chiropractors are musculoskeletal health experts who treat many body parts and systems. The scope of practice for chiropractors varies from one jurisdiction to another, but most chiropractors treat a wide variety of health problems with an eclectic blend of techniques. According to a study published in the Journal of Manipulative and Physiological Therapeutics, over 90 percent of licensing boards who responded to a survey allowed chiropractors to use some form of physical therapy, treat soft tissue and tissue and extremity problems, prescribe nutritional supplements and conduct impairment ratings. Over 80 percent of responding licensing boards indicated that chiropractors in their region can perform X-ray procedures and order CT or MRI studies to help reach a diagnosis. Chiropractors have historically treated the following conditions or problems using conservative techniques: Headaches, ear infections, colic, foot and ankle pain, hip pain, shoulder pain, gastroesophageal reflux, and high blood pressure.

Myth #4: Chiropractic Care is Expensive
A common myth or misconception about chiropractic care is that it is cost-prohibitive. Research has consistently shown that chiropractic care is a cost-effective therapy. The Manga Report – a study commissioned by the Canadian government in 1993 – states that chiropractic management of low back pain is more cost-effective than medical management. Another study, published in 2005 in the Journal of Manipulative and Physiological Therapeutics, reports that manipulation based therapy for low back pain is a cost-effective alternative for this health problem. One round of chiropractic care is often enough to resolve many musculoskeletal problems, though some patients – especially those with longstanding problems - may require additional treatment to realize lasting health benefits.

Myth #5: Chiropractic Care is Not Mainstream
Chiropractic care is one of the largest healing professions in the world and has become a mainstream care option for people in the United States, Canada and elsewhere. Though profound philosophical differences may exist between them, medical doctors and chiropractors now often work closely with one other in their patients’ best interests and many medical doctors refer patients to chiropractors for spine care and other services. Because of their historical position as alternative care providers, chiropractors are also well-positioned to work closely with naturopathic physicians, acupuncturists, massage therapists, and other members of your healthcare team.

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

What's the Problem with Stress?

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

We live in stressful times. The economy is tough, global conflicts rage, and our numerous technological devices don't seem to be making things any easier. Of course, this is nothing new. Every generation thinks theirs is the best of times and the worst of times. But the result is that people everywhere have high levels of stress. Sometimes stress is a good thing. But chronic, ongoing physical and mental stress, the kind that affects us every day, is not good for us. As we are all subject to numerous stresses every day, it's very important for us to develop strategies that will be successful in helping us manage the ongoing stresses in our lives....

To read the full article, click here.

Topic of the Week: Top Heart Health Supplements

Introduction
Achieving and maintaining excellent heart health has never been more important. According to Harvard Health Publications, approximately 65 million people in the United States have high blood pressure, 7 million people have had a heart attack and 11 million people are currently suffering from some other type of cardiovascular disease that affects their circulatory system and quality of life. Cardiovascular disease is a major health problem in many countries around the world. Lifestyle factors play an important role in preventing heart and circulatory problems and a well-rounded approach to the prevention and treatment of cardiovascular disease involves good nutrition, consistent and appropriate exercise and weight control. Certain dietary supplements may also play an influential role in preserving your heart and blood vessel health. Your chiropractor can counsel you on the most effective supplements for your specific needs and he or she may recommend some of the following supplements.

Fish Oil
Fish oil can be obtained from eating fish - tuna, salmon, mackerel, sturgeon and sardines, among others - as well as dietary supplements. Fish oil is rich in omega-3 fatty acids and it has been used, in supplement form, to treat a wide variety of conditions, including conditions of the heart and blood vessels. According to the U.S. National Library of Medicine, fish oil may be helpful in reducing blood pressure and triglyceride levels and preventing heart disease or stroke. A 2000 article published in the American Journal of Clinical Nutrition reaches similar conclusions, stating that fish oil (and omega-3 fatty acids in particular) favorably affect atherosclerosis, coronary heart disease, inflammatory disease and even certain behavioral conditions.

Garlic
Garlic, which is rich in antioxidants, has been used as both food and medicine by many cultures for thousands of years. According to the University of Maryland Medical Center, research evidence suggests that garlic may slow the progression of atherosclerosis, or hardening of the arteries, and decrease blood pressure by 7 to 8 percent. Garlic also appears to possess anticoagulant, or blood thinning, properties, which means that it may help prevent heart attacks and strokes.

Coenzyme Q10 (CoQ10)
Coenzyme Q10, or CoQ10, is a vitamin-like substance found within your body, especially in your heart, liver, pancreas and kidneys. CoQ10 can be obtained from certain dietary sources - meats, seafood - or in supplement form. This supplement is commonly used in treating congestive heart failure, chest pain, elevated blood pressure and heart problems associated with certain cancer drugs. A 2006 study published in the Journal of Cardiac Failure states that CoQ10 does indeed improve systolic function, or the heart’s pumping ability, in people who have chronic heart failure.

Resveratrol
Red wine contains antioxidants called polyphenols and one polyphenol in particular, resveratrol, may help prevent blood vessel damage and reduce the likelihood of blood clots, notes the Mayo Clinic.6 According to a 2009 study published in the Journal of Cardiovascular Pharmacology resveratrol helps reduce the number of deaths associated with cardiovascular complications, favorably alters the progression of atherosclerosis and ischemic heart disease and even increases life span by activating longevity genes. Resveratrol can be obtained from red wine or certain dietary supplements.

Green Tea Extracts
Green tea has long been used for medicinal purposes, including to improve heart and blood vessel health. Green tea, which contains powerful antioxidants called polyphenols, prevents inflammation in your body’s tissues, which helps keep your blood vessels flexible and relaxed. Flexible and relaxed blood vessels are better able to handle constant fluctuations in blood pressure. According to a 2004 study published in the journal Heart, green tea consumption can reverse endothelial dysfunction – dysfunction of the inner lining of blood vessels – in seemingly healthy smokers, most likely through its strong antioxidant effect. The antioxidant properties of green tea - and green tea extracts, herbal derivatives from the leaves of the Camellia sinensis plant - may help prevent atherosclerosis, particularly coronary artery disease.

Considerations
You should avoid taking dietary supplements to improve your heart health until you speak with your chiropractor. Your chiropractor can counsel you on the most appropriate supplements to support your heart health and other health concerns. Your chiropractor understands the role of supplements in supporting your longterm well-being and can make valuable supplement recommendations based on your own unique health history.

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

Quote of the Week:

“A good head and a good heart are always a formidable combination.”~ Nelson Mandela

Topic of the Week: The Importance of Prenatal Chiropractic Care

Introduction
Prenatal chiropractic care, or chiropractic care for pregnant women, is an important and frequently used service provided by chiropractors. All chiropractors are trained to manage the unique set of musculoskeletal symptoms that arise during pregnancy and to improve the quality of life of the person expecting. Some chiropractors even specialize in this discipline and provide personalized care to women both during and after their pregnancy. The American Pregnancy Association states that chiropractic treatment during pregnancy by a chiropractor trained to work with expecting women is safe. In this edition of the Wellness Express we will examine the importance of prenatal chiropractic care for the health and well-being of expecting mothers.

Chiropractic Care During Pregnancy
Chiropractic, as a profession, has a long history of caring for pregnant women and this treatment approach has been adopted by more and more women as the interest in natural birthing methods increases. The weight increase and changing body shape associated with pregnancy cause a shift in expecting mothers’ center of gravity, resulting in certain postural compensations and structural changes that may lead to spinal and pelvic misalignment. Ligament laxity is another factor that may increase joint instability in pregnant women - especially in the spine and pelvis - leading to pain. According to a 2001 study published in the journal Acta Obstetrica et Gynecologica Scandinavica, there is a clear relationship between asymmetric laxity of the sacroiliac, or SI, joints and pregnancy-related pelvic pain. Chiropractic care can help address these common causes of pregnancyrelated pain or discomfort.

Reasons to Seek Chiropractic Prenatal Care
Chiropractic pregnancy experts use special equipment, including tables, that adjust for a pregnant woman’s body as well as techniques that minimize or eliminate pressure on the abdomen. Prenatal chiropractic specialists provide well-rounded care, including appropriate adjustments and soft tissue work and the prescription of a stretching routine, or other exercises to help reduce pregnancyrelated discomfort. A 2006 study published in the Journal of Midwifery & Women’s Health reports that chiropractic care is a safe and effective way to reduce the intensity of low back pain in pregnant women. Another study, published in 2008 in the Journal of Manipulative and Physiological Therapeutics, states that chiropractic care improves outcomes in women who have pregnancy-related low back pain.

Benefits of Prenatal Chiropractic Care
Women receiving prenatal chiropractic care may experience numerous potential health benefits, including decreased back pain, neck pain and pain or discomfort in other joints, reduced nausea and an all-around healthier pregnancy. Chiropractic spinal manipulative therapy and other supporting therapies may also help treat headaches during pregnancy. According to a 2009 study published in the journal Complementary Therapies in Clinical Practice, chiropractic care is both safe and effective for patients with pregnancy-related headaches. Your chiropractor is a health coach who can counsel you on the benefits of various lifestyle choices, especially exercise, and how these choices affect your pregnancy. Women who exercise during pregnancy, notes a 2007 review article published in the Journal of Chiropractic Medicine, have more energy, achieve more restful sleep and manage stress more effectively. This article also notes that women who exercise during pregnancy experience shorter, easier labors, fewer cesarean deliveries and a faster recovery after giving birth. Your chiropractor can help you decide on an exercise routine that is most appropriate for you during your pregnancy.

Postnatal Chiropractic Care
Receiving postnatal chiropractic care is an important health action for new mothers. Postnatal chiropractic care may be helpful in speeding post-birth healing and recovery, improving emotional well-being, restoring pelvic and spinal alignment and ensuring a swift transition to breastfeeding by improving the integrity of mid-back structures.

Speak with your Chiropractor
Chiropractic pregnancy care is a healthcare approach that supports your body’s structure and function in a natural way. Speak with your chiropractor to see how you and your developing baby may benefit from chiropractic pregnancy care.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Quote of the Week:

“Healthy bodies make healthy babies so you have nothing to lose!”! ~ Heidi Murkoff

Top Two Tips for Reaching Your Normal Weight

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


Chiropractic Care and Lifelong Health
Chiropractic care helps support all your health-related activities. Following a healthy food plan and making sure to eat at least five servings of fresh fruits and vegetables every day is one important step. Engaging in a regular program of vigorous exercise is a second critical step. A third key component of an overall health-and-wellness program is regular chiropractic care.

Regular chiropractic care helps you get the most out of all the other things you're doing. By helping reduce nerve interference, chiropractic care helps your body perform its tasks properly. For example, your digestive system works more efficiently and you're able to make better use of the good things you're eating. Your musculoskeletal system is better able to adapt to stresses and strains and your body builds lean muscle mass where it's needed. Regular chiropractic care helps your body do the things it needs to do to keep you healthy and well.

It's well-known that one-third of American adults are overweight and an additional one-third are obese.1 In addition, 17% of U.S. children and adolescents are obese.2 Worldwide statistics are similar. These facts are strongly associated with ongoing epidemics in diabetes and cardiovascular disease. Diabetes may cause loss of vision, kidney problems, and loss of circulation in the legs and feet. Cardiovascular disease includes high blood pressure, stroke, and heart attacks. Being overweight or obese may cause diseases which require lifelong treatment. Personal action is needed to begin to restore good health, but it's important to understand the specific nature of the actions to take.

What is not required is a drastic reduction of body weight to some idealized norm of "thinness." It is not appropriate for people to attempt to force themselves to look like runway models. What does work is applying simple techniques and strategies to encourage a gradual loss of weight. Over time persons on such a plan will achieve a body weight that is normal for them. There are two key steps to reaching your normal weight.

The first step is to reduce your overall intake of calories by eating six small meals a day. If five small meals works best for your schedule and daily needs, that’s fine. The main point involves total calories. With six small meals, each one is about 300 calories - a little less for women and a little more for men who are taller and more heavily muscled. For men the daily calorie intake is between 1800 and 2100 calories. For women, the daily calorie intake is between 1700 and 1800 calories. By experimenting a bit, you’ll find your optimal calorie level that results in consistent weight loss. Make sure to combine complex carbohydrates and protein at each small meal. The numerous benefits of food combining include maintaining insulin levels in a normal range and improved cognitive/mental function.

For many people, this reduction in daily calories will have an immediate and dramatic impact. There may be real hunger pangs, and it will be important to remember that the next small meal is only a couple of hours away. The pounds you lose in the first couple of weeks will likely provide plenty of reinforcement to help you through the times when you are really hungry.

The next and simultaneous step is to begin a program of regular, vigorous exercise. Of course, if you haven't exercised in a long time you'll need to start slowly. Your goal is to build up to 30 minutes of vigorous exercise five times per week.3 Ideally you'll be doing both cardiovascular exercise and strength training, and in the process you'll build lean muscle mass. The result is an elevation in your basal metabolic rate which causes your body to burn fat even while you're resting!

As you follow these two health-promoting programs, you will notice that you're steadily and gradually losing weight. There will come a time, anywhere from 6 months to a year after you've begun your new lifestyle, when your weight loss will stop. For example, you'll notice you only lost half a pound over the previous week or two. Then you'll know that you've reached your "ideal" body weight. You've reached the weight that is normal for you. It is very likely that your new body mass index (a ratio between your height and weight) is now in the normal range or very close to the high end of normal. You've taken control of your health and your life, and the very good news is that you've built new habits that will last a lifetime.

1Ogden CL, et al: Prevalence of obesity in the United States, 2009-2010. NCHS Data Brief No. 82. National Center for Health Statistics, Centers for Disease Control and Prevention, January 2012

2Waters E, et al: Interventions for preventing obesity in children. Cochrane Database Syst Rev 7(12):CD001871, 2011

3Centers for Disease Control and Prevention: Vital signs: walking among adults - United States, 2005 and 2010. MMWR Morbid Mortal Wkly Rep 61:595-601, 2012

Quote of the Week:

“To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear.” ~ Budda

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 Restorative Effects of Saunas Introduction

A sauna is a wood-lined room or small house designed for heat sessions. Sauna heat sessions can involve dry or wet heat and are intended to promote health in several important ways, such as relieving stress, reducing muscle and joint achiness and enhancing cardiovascular function. Saunas are particularly popular in Finland and Estonia, though many cultures around the world engage in some form of sweat bath for health benefits.

Saunas - which can reach temperatures of 185 degrees F or 85 degrees C, or more, cause profound physiological effects. According to Harvard Health Publications, saunas can cause a rapid increase in your skin temperature, boost your heart rate by 30 percent or more and cause you to shed a pint of sweat during even short sessions. Your chiropractor may prescribe sauna therapy to help augment your in-office treatments. You should always talk with your chiropractor before using sauna therapy for health purposes, as this therapy may not be appropriate for everyone.

Conventional vs. Infrared
The two basic sauna styles are conventional and infrared. Conventional saunas warm the air, while infrared saunas warm objects. You can use a conventional sauna to create a high heat, low humidity environment and generate temperatures in the range of 185 to 195 degrees F (80 to 90 degrees C). In a conventional sauna, you splash water over heated stones and this water is vaporized to create a dry heat that has soothing effects. Infrared saunas produce infrared radiant heat, which creates a milder environment and warming effect. Infrared radiant heat is absorbed by the surface of your skin and heats your body directly.

Relaxation & Feelings of Well-Being
Saunas are best known - and most commonly used - for aiding relaxation and creating feelings of well being. Many people use the sauna to help reduce stress levels. The sauna’s heat helps relax your body, including tight muscles and the sauna is a place to unwind and find relief from stress in other aspects of your life. Improved blood flow and oxygen supply relaxes both your body and your mind, leading to feelings of well-being and a sense of rejuvenation. An article published in the journal Physiology states that the principle reason for sauna’s continuing popularity is its ability to evoke pleasant feelings of deep relaxation.

Cardiovascular Health Benefits
The health-positive effects of saunas may extend well beyond relaxation and feelings of well being. A 2009 studied published in the journal Canadian Family Physician states that there is at least some evidence that far-infrared saunas may help normalize blood pressure and treat congestive heart failure. Another study published in 2001 in the American Journal of Medicine notes that sauna bathing is safe for most people with coronary heart disease with stable angina pectoris or old myocardial infarction or heart attack. This study also notes that sauna therapy may not be appropriate for individuals who have unstable angina pectoris or severe aortic stenosis or narrowing of the aortic artery. Individuals who have experienced a recent myocardia infarction should also avoid sauna therapy.

Addtional Health Benefits
Additional health benefits of sauna therapy may include the soothing of joint aches and pains, the cleansing of skin and flushing of toxins from the body and the promotion of deeper sleep. According to a 2011 review article published in the Alternative Medicine Review: A Journal of Clinical Therapeutics, people who have chronic obstructive pulmonary disease, chronic fatigue, chronic pain or addictions may also benefit from sauna therapy and that existing evidence supports the use of saunas for environmentally-induced illness.

Considerations
Talk with your chiropractor before using sauna therapy for health purposes, especially if you are pregnant. Your chiropractor understands your unique health history and can assess your readiness for this treatment approach. Some good general rules sauna users should employ include avoiding alcohol and medications that may limit sweating, staying in the sauna for no more than 15 to 20 minutes at a time, drinking two to four glasses of water after each sauna session and avoiding sauna therapy if feeling ill.

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

Proprioception - Making Your Body Smarter

We usually don't think of our bodies in terms of their being "smart." For example, we walk to the corner store without giving a single thought to the complex mechanics involved in getting there and back. But behind the scenes there's plenty going on and your body's "IQ" has a lot to do with your success in accomplishing everyday tasks.

Proprioception is one of those background physical processes that make up your body's total IQ. Proprioceptors are specialized nerve endings located in your muscles and joints that inform your brain about your body's position in three-dimensional space. You're able to write legibly because proprioceptors are sending instantaneous data about the angles of the small joints of your fingers and wrists as your pen moves across the page. You're able to run on the beach because proprioceptors are continuously sending signals to your brain about the changing shape of the uneven surface of the sand.1

Without these specialized nerve endings, we'd never be able to hit a baseball, throw a Frisbee, or drive a car. But proprioceptors can be smart or less than that. It all depends on how well-trained they are. One person out for a stroll might trip over a crack in the pavement and suffer a badly sprained ankle. Another person might trip over the same crack, even badly turning over their ankle in the process, and keep on walking without even a trace of a limp.

The difference between injury and non-injury is the level of proprioceptor training, and this level usually is related to whether you're doing regular exercise.2 Exercise trains your muscles and joints to adapt to varying kinds of stresses (weight-bearing loads) throughout a variety of positions (the full range of motion of those joints). As a result, trained proprioceptors can withstand a high degree of stress (such as a sudden twisting of an ankle). The untrained ankle, possibly the ankle of a person who hasn't done much walking, running, or bike riding in the last 5 years, will be damaged by an unusual and unexpected stress. The result is an ankle sprain of varying severity and possibly a broken ankle.

Similarly, it is well known that older adults experience more frequent falls than do younger adults. Part of the explanation involves proprioception.3 Many older adults don't engage in regular exercise. Proprioceptive function decreases, changes in level or surface aren't recognized quickly by the person's feet and ankles, and the person falls.

It's easy to see that the effort to maintain your body's IQ is time very well spent. The fastest way to boost this skill set is by doing regular exercise. All kinds of exercise provide benefit, so the best exercises are the ones that have some interest for you personally. Optimally, a person is doing both strength training and cardiovascular exercise. As always, the key to long-term health and wellness is consistency.

1Wong JD, et al: Can proprioceptive training improve motor learning? J Neurophysiol 2012 Sep 12 [Epub ahead of print]

2Ferreira ML, et al: Physical activity improves strength, balance and endurance in adults aged 40-65 years: a systematic review. J Physiother 58(3):145-156, 2012

3Howe TE, et al: Exercise for improving balance in older people. Cochrane Database Syst Rev 2011 Nov 9(11):CD004963.

Topic of the Week: What to Expect From Chiropractic Care

Introduction
Your chiropractor will do everything within his or her power to resolve your specific health problem as quickly as possible and with as few treatments as necessary. It is important to remember that every patient enters the chiropractic clinic with a different set of experiences, health concerns and expectations about how quickly they will recover and the necessary actions or steps required to achieve recovery. Your treatment and recovery expectations can affect how quickly you heal and how you feel about the treatment you are receiving. Your chiropractor will counsel you on appropriate treatment expectations for your unique health problem so that you get the most out of your chiropractic experience.

Setting Expectations for Recovery
Setting reasonable and realistic expectations for your recovery is an important consideration before you begin chiropractic care. Though many people report to the chiropractor only after pain or functional limitations surface, the underlying factors causing their problem may stem from actions or inactions - poor posture, repetitive injurious movements, and old, unresolved health issues - that cause unfavorable structural changes over time. Because these changes happen slowly, over time, it is only reasonable to think that your recovery may take some time, too.
Maintaining an optimistic outlook about your recovery, however, is equally important as setting realistic expectations. According to a 2008 study published in the Journal of General Internal Medicine, patients with acute low back pain who had a more positive expectation for recovery experienced greater functional improvement following care.

A Reasonable Timeframe for Improvement
Many patients who receive chiropractic care experience some degree of relief immediately after the adjustment or therapy. In most cases, improvement happens over time with chiropractic care, with health gains coming quickly or gradually based on the frequency of your care, your specific health problem and your willingness to participate in home care activities prescribed by your chiropractor. Many chiropractors find that treating injuries early and often leads to a quicker resolution of the problem, fewer overall visits and a reduced likelihood of the problem happening again. The Spine Health website notes that a common chiropractic treatment plan consists of 3 visits per week for 2 to 4 weeks, followed by a re-evaluation of your condition. Where you and your chiropractor choose to go from here depends on the degree of improvement noted.

Post-Adjustment Sensations or Experiences
If you have never experienced chiropractic care, it is important to understand what to expect during and after your treatment. When your chiropractor performs a spinal or extremity adjustment, it is common to hear an audible “pop.” This sound, known as a joint cavitation, is not the cracking of bones but results instead from a change in gas pressure within your joint (much like the pressure change that occurs when you open a carbonated drink).
The chiropractic adjustment itself is not painful, though the adjustment may move joint structures that have not moved in some time and after the adjustment, it is common to feel a mild soreness in the area that has been treated. This feeling is similar to that of engaging in strenuous activity after a prolonged period of little or no physical activity. The Mayo Clinic states that chiropractic adjustments are safe when performed by licensed chiropractors but that some people may experience headache and fatigue for a few days after receiving chiropractic care.

Possible Recovery Obstacles or Barriers
Some patients may experience obstacles or barriers to recovery that require further investigation by the treating chiropractor. If your symptoms do not improve within a reasonable timeframe (usually about 4 weeks) your chiropractor may order additional tests - blood work, imaging studies – to check for a complicating problem or condition. In some cases, repeated ergonomic stress that you experience at work or at home may cause continued pain or discomfort until it is addressed.

According to a 2010 study published in the journal Chiropractic & Osteopathy, some barriers to early improvement during chiropractic care (especially for enduring low back pain) include patient depression and anxiety – common problems in people who have experience chronic low back pain. Other patients may experience delayed recovery due to the concern about the possibility of re-injury by performing certain activities of daily living. Your chiropractor can talk with you about your concerns and offer you helpful advice about how to overcome any anxiety you may feel about your condition and recovery.

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© - Wellness ExpressTM

Exercise of the Week: Back Hyperextension on Exercise Ball, Arms Fully Extended

Difficulty: High

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.

Quote of the Week:

“Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times.”~ Mark Twain

Exercise of the Week: Back Hyperextension on Exercise Ball, Arms Fully Extended

Difficulty: High

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.

Topic of the Week: Reasons & Tips for Quitting Smoking

Smoking, especially cigarette smoking, is the leading preventable cause of death worldwide. According to the World Health Organization, over 5 million people die from prolonged tobacco use every year and this number is expected to jump to 8 million by 2030. The Centers for Disease Control and Prevention adds that smokers, on average, live 13 to 14 fewer years than nonsmokers. Smoking cessation, or quitting smoking, is one of the most important health behavior changes you can make and it has long-term health and quality of life implications for you and the people around you. Your chiropractor can counsel you on the smoking cessation strategies that are most appropriate for you.

Why Quitting is Important
Quitting smoking is important both for longevity and for ensuring that your later years are healthy, quality ones. Besides the obvious risk for cancer - lung, bladder, kidney, pancreas, among others - and lung diseases, including emphysema and chronic bronchitis, smokers are more likely than nonsmokers to develop other health problems as well. The American Cancer Society states that smokers are twice as likely as nonsmokers to experience fatal heart attacks and that smoking is a major risk factor for blood vessel diseases. Other health problems associated with smoking include erectile dysfunction in men, an increased likelihood of miscarriage in pregnant women and macular degeneration - a leading cause of blindness in older individuals.

Long-Term & Immediate Benefits
A 2007 study published in the journal Current Cardiovascular Risk Reports states that smoking cessation significantly decreases the risk for cardiovascular disease and death in a wide range of populations, and that smoking cessation considerably boosts both life expectancy and quality of life. Some benefits of smoking cessation are immediate, however, including better smelling breath, clothes and hair; disappearance of stains on your teeth, fingers and fingernails; improved sense of taste and smell and improved ability to perform your activities of daily living, including housework and stair climbing. Within minutes after your final cigarette, your blood pressure and heart rate go down and within hours, the amount of carbon monoxide and oxygen in your bloodstream returns to normal levels.

Tip #1: Engage in Regular Exercise
Engaging in regular exercise may be useful in helping you quit smoking. According to a 2000 study published in the journal Addiction, several research trials yielded a positive effect for exercise on smoking abstinence. Exercise, including both endurance and strength training, produces numerous beneficial health results including weight loss, improved stamina, enhanced sense of well-being, heightened sense of self-esteem and accomplishment and improved mood. Changing your routine by adding regular bouts of exercise can help shift your attention away from your nicotine cravings and toward more healthy habits.

Tip #2: Manage Your Stress
Nicotine dependence is the primary reason that most smokers continue smoking, though most people who smoke, notes a 2007 study published in the British Medical Journal, cite stress relief as a main factor for smoking. Finding alternative ways to manage your stress can be helpful for smoking cessation. Healthy, natural ways to manage your stress include getting regular massages, practicing movement arts such as yoga or tai chi, listening to relaxing music, spending time in nature, practicing breathing exercises and visualization, getting adequate sleep and maintaining your regularly scheduled visits with your chiropractor.

Tip #3: Balance Your Blood Sugar Levels
The U.S. Department of Health and Human Services states that chemicals found in tobacco smoke complicate blood sugar regulation. Nicotine boosts the amount of glucose in your blood by increasing the flow of epinephrine, a stimulating hormone. Alterations in your blood sugar levels may affect your mood and anxiety levels and your ability to successfully combat your nicotine cravings and quit smoking. Successful smoking cessation may require balancing your blood sugar levels. Ask your chiropractor about healthy dietary strategies, including dietary and herbal supplements that can help stabilize your blood sugar levels before, during and after you quit smoking.

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© - Wellness ExpressTM

Quote of the Week:

“The mind must be cured as well as the body, as the mind - so is the body.”~ Dr. Daniel D Palmer

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 forwards, 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.

Topic of the Week: Chiropractic: A Total Person Approach to Health

Introduction
Chiropractic care is guided by a philosophical approach that is in line with natural healing principles. Though chiropractic shares important similarities with other health professions, its holistic or total person approach to health and healing distinguishes it from the modern medical model. Two key concepts help define the chiropractic approach to health: 1) That your body can heal itself once impediments or barriers to health are removed or corrected and 2) That the mind body relationship is crucial in supporting the healing process. Chiropractors believe that structural health can best be achieved when proper joint and soft tissue alignment is restored throughout your body. Your relationship with the natural world - how you move, how your environment causes you to move (or not move) - is a primary concern for your chiropractor. In this edition of the Wellness Express we will examine the ideas and practices that help define chiropractic’s total person approach to health and wellbeing.

Early Intervention & Prevention
Chiropractors are known for their desire to intervene in the disease process as early as possible to ensure beneficial health outcomes. Chiropractors are also known for their proactive disease prevention strategies, which help ensure that common musculoskeletal health problems never develop. A 2004 study published in the Journal of Manipulative and Physiological Therapeutics notes that a significant proportion of chiropractors and chiropractic students in the United States possess a positive attitude about preventive health services, especially physical activity and diet. Another study published in the same journal states that chiropractors, as a group, have a keen interest in providing their patients with health information that extends beyond spinal health.

Treating the Cause, Not Just the Symptoms
Your chiropractor is interested in understanding the true cause of your illness or problem in order to permanently resolve it. Chiropractors perform therapeutic measures – spinal manipulation, soft tissue work, functional exercise prescription - that have the dual effect of eliminating your pain, discomfort or other symptoms and correcting the processes and circumstances that caused or contributed to your injury or condition. In this way, chiropractic care sets itself apart from contemporary medical practices, which often rely on drugs to temporarily mask symptoms.

Rehabilitation vs. SurgeryMany patients have turned to chiropractic care for a more natural approach to health problems and to avoid surgery when possible. Chiropractic care emphasizes rehabilitation and recuperation instead of surgical interventions and many chiropractic patients have experienced treatment outcomes that equal or exceed the treatment outcomes expected from surgery for their specific problem. This is not to say that your chiropractor will not recommend surgery in some cases. According to a 2007 study published in the Journal of Manipulative and Physiological Therapeutics, most chiropractors agree that conventional medical approaches – pharmaceuticals and surgery – are helpful when used appropriately and that many chiropractors successfully collaborate with medical doctors as part of a health care team.

Appreciation of Factors Affecting Health
Your chiropractor has a fundamental appreciation for the various factors that can affect your health and how these factors can interact with each other to complicate your health and ability to heal. The two key factors that your chiropractor considers when creating your treatment plan are environment and lifestyle. Your chiropractor will ask you relevant questions about each of these factors to determine your unique treatment needs and he or she will counsel you on the ways that you can best achieve long-term health success.

Use of Relevant Outcome Markers
Your chiropractor may use specific outcome markers, including surveys, range of motion assessments and functional tests, to objectively track or document your recovery progress. These outcome markers help your chiropractor understand what treatments are working and what treatments could be altered to help speed your return to health. The use of relevant outcome markers is part of an evidence-based approach to health care. According to a 2001 article published in the journal Spine, evidence-based care, over the long term, improves treatment outcomes in patients with acute low back pain and reduces the time these patients experience pain or discomfort.

Patient-Centered, Hands-On Care
Chiropractic care is a patient centered, hands-on healing approach that improves your musculoskeletal health and function by manipulating - gently and purposefully – affected structures or areas in your body. The very nature of chiropractic care creates an intimate healing environment that fosters healthy dialogue between patient and practitioner. Your chiropractor will use this environment and the time he or she has with you to learn more about your specific health situation and concerns.

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© - Wellness ExpressTM

Walking as a Lifestyle Choice

This newsletter issue for December 2012 is brought to you by Life Wellness Center

Everyone knows he or she should be doing regular exercise, but most people have not exercised in so many years that they don't know where to begin. As a result, people start and stop various training programs and routines. They join gyms and spend hard-earned income, but ultimately fail to follow-through because they don't have a clear idea of how to exercise effectively. The challenge lies in selecting the form of exercise that's best for you, and then having the specific knowledge to begin training in a way that will be beneficial and not harmful....
(click this link to read the entire article: http://lifewellnesscenter.net/index.php?newsletters=14822)

Exercise of the week

Quote of the Week

“Life’s field will yield as we make it; a harvest of thorns or of flowers “- Johann von Goethe

Topic of the Week: Benefits of Eating Organic

Introduction
Choosing to eat organic foods – foods grown without the use of pesticides and other chemicals and using natural methods - is a personal choice driven by several key factors or considerations. According to a 2003 study published in the journal Appetite, the purchase and consumption of organic foods is most strongly associated with a person’s perceived benefit for their own health, though the desire to perform environmentally friendly actions and consideration for animal welfare are other factors that significantly influence people’s decision to go organic. The benefits of eating organic foods are now better understood, though more research will shed valuable light on the far-reaching impact of this healthful practice.

Nutritional Value
Increased nutritional value is a common perceived benefit of consuming organic foods. Research studies investigating the nutritional content of organic foods versus conventionally grown foods have produced conflicting results. Some studies, such as one published in 2010 in the journal Agronomy for Sustainable Development, report that non-organic and industrialized food production methods lead to reduced nutrient and flavor contents and that organic plant products contain more minerals and antioxidant micronutrients, including phenols. Other studies, including one published in 2002 in the journal Critical Review in Food Science and Nutrition, state that, with the possible exception of nitrate content, there is insufficient evidence that the concentration of various nutrients differs between conventional and organic foods.

Reduced Pesticide Consumption
Concern over pesticide ingestion or exposure is a common reason people choose organic foods over conventional foods. Conventional growers use pesticides to reduce the likelihood of molds, insects, and diseases destroying their crops. Pesticide residue may linger on produce after it is harvested. According to the U.S. Environmental Protection Agency, or EPA, the potential health effects of pesticides include nervous and endocrine system problems and skin and eye irritation. Some pesticides, notes the EPA, may be carcinogens, or cancer-causing agents. A 2006 study published in the journal Environmental Health Perspectives states that an organic diet provides a significant protective effect against organophosphorus pesticides – pesticides commonly used in conventional agriculture production.

Food Additive Avoidance
Organic regulations either ban or severely limit the use of common food additives, including colorings and flavorings, artificial sweeteners, preservatives and monosodium glutamate, or MSG. According to the World Health Organization, food additives and contaminants caused by food manufacturing and processing can have a significant negative effect on your health. A 2006 study published in the Journal of the National Cancer Institute notes that boosting your consumption of processed meat - a foodstuff well-known for its inclusion of various additives - may increase your risk for stomach cancer.

Decreased
Environmental Impact Organic farming methods and practices reduce the environmental impact associated with food production. Organic farming practices require less water, produce less air pollution and conserve soil quality and organic farming techniques may have a beneficial effect on biodiversity too. According to a 2005 review article published in the Journal of Applied Ecology, organic farming often has positive effects on both species richness and abundance.
The maintenance of natural areas within and around organic fields helps create wildlife habitat and encourages a re-colonizing of the organic area by plants and animals, notes the Food and Agriculture Organization of the United Nations.

Summary
Eating organic foods has long-lasting health and environmental implications, and this practice can be considered an important part of ensuring a positive health legacy for future generations. Your chiropractor understands that healthy dietary practices involve seeking out and consuming the most nutrient-dense and safest foods possible and he or she can further counsel you on the full health benefits of this health strategy. When you choose organic foods you are choosing to invest in your long-term well-being as well as the sustainable farming practic

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

Ideal Protein Seminar!

Quote of the Week

Exercise of the Week

Topic of the Week: Chiropractic Care for Sciatica

Introduction
Sciatica is a general term that describes several possible symptoms in your lower back, hip and leg caused by sciatic nerve dysfunction, including pain that radiates down your leg, decreased sensation in your lower extremity and leg weakness. Sciatica is a set of symptoms caused by compression or irritation of certain spinal nerve roots - branches of your spinal cord that exit your spine through gaps between your vertebrae. Sciatic nerve pain is a symptom of an underlying health problem, not a medical diagnosis and it is most likely to occur in people between the ages of 30 and 50 years, notes the American Academy of Orthopaedic Surgeons. Your chiropractor is a musculoskeletal health expert who can diagnose the underlying cause of your sciatic nerve pain and offer relevant treatment options to help restore your health.

About Your Sciatic Nerve
Your sciatic nerve is the longest and widest nerve in your body and it bears a strong resemblance to a lamp cord. You have two sciatic nerves: one on each side of your body. Your sciatic nerve begins in your lower back and runs through your buttock and down your leg to your foot.

This nerve innervates, or enlivens, the skin of your leg and your thigh, lower leg and foot muscles, respectively. Sciatic nerve pain varies considerably, depending on the cause and it may feel like a dull ache, mild tingling or a burning sensation, notes PubMed Health. In severe cases, sciatic nerve pain may be debilitating. Sciatic nerve pain may be most apparent and severe at night, after prolonged periods of sitting or standing and after you cough, sneeze, or laugh.

Possible Causes of Sciatic Nerve Pain
Possible causes of sciatic nerve pain are divided into two categories: the relatively common and the relatively rare. Relatively common causes of sciatic nerve pain include lumbar spine disc herniations (i.e., compression or irritation of a spinal nerve root by a portion of one of the intervertebral discs in your lumbar spine), degenerative disc disease, spinal stenosis (i.e., an abnormal narrowing of your spinal canal caused by bone spurs or other factors), piriformis syndrome, sacroiliac joint dysfunction, pregnancy and spondylolisthesis. Spondylolisthesis is a disorder in which one vertebra slides forward over an adjacent vertebra and it may be caused by congenital factors, trauma, or physical stress.

Relatively rare causes of sciatic nerve pain and dysfunction include spinal tumors, infection and cauda equine syndrome – a condition caused by compression, trauma or damage to the mass of nerves situated at the base of your spinal cord. Spinal tumors are rare and may be benign or cancerous. If a tumor develops in your lumbar region, it may compress one of your spinal nerve roots and cause sciatic nerve dysfunction.

How Chiropractic Care Can Help
Chiropractic is an often helpful therapeutic method in treating certain underlying causes of sciatic nerve pain and dysfunction, such as disc herniations, sacroiliac joint dysfunction, and piriformis syndrome - a condition that occurs when your sciatic nerve is compressed or irritated as it travels underneath or through your piriformis muscle in your gluteal region. Many of the rare causes of sciatic nerve pain require prompt medical attention and intervention. Your chiropractor can counsel you on the most appropriate course of action to safely and effectively resolve your sciatic nerve problem.

A 2006 study published in the Spine Journal notes that chiropractic joint manipulation is more effective than simulated spinal adjustments for relieving acute back pain in patients with sciatica caused by a protruding intervertebral disc. Another study, published in the Journal of Manipulative and Physiological Therapeutics, states that patients undergoing chiropractic treatment for chronic low back pain and sciatica may benefit from enhanced self-efficacy motivation, which leads to improved coping abilities and improved pain and disability outcomes. Because there are many possible causes of sciatica, it is important to visit your chiropractor as soon as possible once you begin experiencing symptoms.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Quote of the Week!

Exercise of the Week!

Topic of the Week: Health in the Home

Introduction
Your home is your refuge and the place where you may spend the greatest amount of time. The physical environment of your home can significantly affect your overall health, so it is important to take simple, proactive measures to ensure your home is the healthiest it can be. Several of the top things you can do to create lasting health in your home for you and your family. Your chiropractor can explain the importance of these measures in greater detail and offer other relevant suggestions about how to create a healthy and nontoxic home environment.

Filter Your Tap Water
A tap water filter is one of the most important health purchases you can make. According to Cornell University, hundreds of manufactured chemicals have found their way into certain groundwater and other drinking water supplies since the 1970s. Leaking storage tanks and landfills, improper disposal of household and industrial products and pesticide use may account for much of this contamination.

Benefits of filtered drinking water are numerous and include better tasting and smelling drinking water, reduced risk for certain cancers and decreased likelihood of gastrointestinal problems, among others.

Installing a water filter in your shower is another important health measure. The steam you inhale during your shower may contain a significantly greater concentration of chlorine than unfiltered tap water. A 2007 study published in the American Journal of Epidemiology states that the risk for bladder cancer is slightly higher in individuals exposed to water disinfectants (especially chlorine, which gives rise to harmful trihalomethanes or THMs), through showering, bathing and swimming in pools, compared with drinking water.

Use Homemade Cleaning Products
Homemade cleaning products - including bathroom cleaners, personal care products, laundry detergent and dishwashing liquid - are effective and affordable to prepare and they decrease your exposure to potentially harmful substances included in conventional home cleaning products. The U.S. Environmental Protection Agency (EPA) states that levels of approximately a dozen common indoor pollutants - chemicals used as ingredients in household products, including cleaning, disinfecting and cosmetic products - may be 2 to 5 times higher within your home than outside your home, regardless of whether you live in a rural, urban or industrial area.

Exposure to indoor pollutants, notes the EPA, may cause headaches, dizziness and eye and respiratory tract irritation. Some indoor pollutants are also known cancer-causing agents in humans.

Raleigh Briggs, author of Make Your Place: Affordable, Sustainable Nesting Skills, suggests mixing the following ingredients together in a spray bottle to create a natural all-purpose cleaner that can be used on anything besides glass: 1 teaspoon of liquid castile soap, 1 teaspoon of borax, 2 tablespoons of white vinegar, 2 cups of hot water, 3 drops of tea tree oil and a quarter teaspoon of both eucalyptus and lavender oil.

Test for Radon and VOCs
Radon, the byproduct of decaying uranium or thorium, is a colorless, odorless and radioactive gas. Radon occurs naturally and usually is present in low levels in outdoor air. This gas becomes problematic when it enters your house through cracks in your foundation, through your well water or through certain building materials and begins to accumulate. Radon levels vary from region to region. According to the EPA, exposure to radon is the No. 2 cause of lung cancer among Americans, after smoking, and is responsible for about 21,000 lung cancer deaths in the United States every year. Every home should be checked for radon. If found, radon should be dealt with promptly. Sealing cracks in your floors and walls or changing air flow patterns in your house can help. Your chiropractor can help you find a qualified radon inspector.

Volatile organic compounds, or VOCs, are another illness-inducing problem you might consider evaluating in your home. VOCs are carbon-based chemicals that are volatile at room temperature, which means they readily release gases into the air you breathe. Most homes - especially new homes - are full of items that release small quantities of VOCs like toluene, acetone and formaldehyde, such as carpet, adhesives, paints, certain plastics, cleaning products and personal care products. VOCs may cause several health problems, including nausea, loss of coordination and liver, kidney and central nervous system damage. Some VOCs may cause cancer in humans. Your chiropractor can counsel you on the steps to reduce your exposure to VOCs and create a healthier home.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Topic of the Week: Fall Prevention in Older Adults

Introduction
Falls are a common and often serious heath event among older adults and may lead to moderate or severe injuries, depending on the cause. According to the Centers for Disease Control and Prevention, about 33 percent of adults age 65 and older fall every year, and falls are the No. 1 cause of injury-related deaths in this age group. Falls are also the leading cause of nonfatal injuries and hospital admissions in older individuals. Fractures, dislocations, soft tissue injuries and head wounds are among the most common fall-related injuries, notes an article published in the journal Clinics in Geriatric Medicine. Falls occur for many different reasons and the best way to prevent falls is to take the proactive steps we discuss in this edition of the Wellness Express. Your chiropractor is an expert in fall prevention and can counsel you on the best possible activities to reduce your likelihood of falling.

Causes of Falls in Older Adults
Elderly individuals are more likely to fall if they possess or encounter one or more fall-inducing risk factors. A 2000 study published in the medical journal American Family Physician states that the following are all possible causes of or contributors to falls in older individuals: environmental hazards, accidents, balance disorders, arthritis-related pain, certain medications, acute illness, visual disorders, central nervous system disorders, cognitive impairment and postural hypotension (i.e., the lightheaded feeling that occurs after shifting from a lying to a sitting or standing position).
Osteoporosis, insufficient physical activity, and various indoor and outdoor hazards may be the most significant factors causing falls in the elderly.

Osteoporosis
Osteoporosis is a health condition characterized by bones that become increasingly porous, which means that the bones of an affected individual are less resistant to stress and more likely to fracture - a particularly common occurrence among women with this problem. Hormonal changes, vitamin D and calcium deficiency and reduced physical activity are the most significant causes of osteoporosis.

In some cases, brittle bones may fracture after a fall occurs, while in other cases a bone - especially a hip bone - may break when stressed and cause the fall. Some of the best ways to prevent osteoporosis, and osteoporosis-related falls, include consuming adequate calcium containing foods or beverages such as milk, cheese, yogurt, fish, broccoli, collards or almonds, as well as getting a sufficient amount of vitamin D and performing regular bouts of weight-bearing activity. A 2007 study published in the journal Osteoporosis International notes that balance training is another effective technique in reducing falling frequency in older individuals. Your chiropractor can counsel you on the best tests to assess the health of your bones and he or she can suggest dietary changes to help limit bone loss as you age as well as create a balance training program for you.

Insufficient Physical Activity
Reduced physical activity causes decreased muscle tone, diminished strength, and loss of flexibility and bone mass - all possible contributors to falls in elderly individuals. Your chiropractor can assess your muscular strength, cardiovascular fitness and mobility to generate a physical activity routine for you that suits your interests, aptitudes, and abilities. Your chiropractor can also address problem areas in your spine or extremities that may be limiting you from participating in regular physical activity. Chiropractic care – especially where it concerns keeping your joints and soft tissues in fine working order - is an important factor in remaining healthy and active well into old age. Walking, jogging, swimming and bicycling are constructive activities that can be performed throughout your lifespan to help prevent falls in your later years.

Hazards Around the Home
A significant number of falls in the elderly are caused by environmental hazards around the home. Tripping over objects on the floor is perhaps the most common, and often preventable, environmental hazard causing falls in older adults. Inadequate lighting, weak or wobbly furniture and loose rugs also cause numerous falls in the home.

Consider mounting grab bars in key areas in your home to provide easy-toreach support for elderly residents or guests. Other helpful prevention tips to reduce falls inside the home include adding nonskid mats to bathtubs, reducing clutter, getting rid of throw rugs, replacing oversized furniture and other household objects with smaller versions and using color changes to highlight variations in surface levels or types.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright© - The Wellness ExpressTM

Exercise of the Week: Hip Thrust, Straight Legs

Start on your back with both feet on the ball, legs straight. Elbows rest on the floor, hands on the abdomen/hips. Pushing down into the ball with both feet, lift your hips toward the ceiling. Stop when body is straight. Hold for 2 counts. Return to starting position. Repeat 10-15 times.

Topic of the Week: Building a Sleep Sanctuary

Introduction
Getting a restful night’s sleep is one of the most important ways to reduce stress and ensure optimal health. Without adequate sleep, you may be more likely to experience weight gain, elevated blood pressure and decreased immune function. According to Harvard Medical School, sleep difficulties are common, affecting about 75 percent of people at least a few nights every week. In this Wellness Express newsletter, we will discuss the top things you can do to build a sleep sanctuary to promote healthy and restorative sleep.

Improve Sleep Hygiene & Pre-Sleep Routine
Sleep hygiene encompasses the many different practices you can perform to experience normal, quality nighttime sleep and optimal daytime alertness. The National Sleep Foundation states that the following practices can improve your sleep hygiene and overall health: Avoiding excessive daytime napping, avoiding stimulants such consumption too close to bedtime, getting sufficient exercise (especially in the morning) and eating your largest meal around midday.

Creating a relaxing bedtime routine is another important aspect of sleep hygiene. Reading for only short periods before bed, banishing television sets, computers, smart phones, and other electronic devices from your bedroom, and avoiding emotionally charged conversations before turning in are helpful strategies to promote healthful sleep. Another important pre-sleep ritual you may find helpful and refreshing is foot washing. Washing your feet before bed feels great and helps keep your sheets clean.

Update Your Mattress and Pillows
If your mattress and pillows are getting on in age, consider updating them with newer versions. You spend about one-third of your life in bed, so choosing a healthy and comfortable mattress and pillow are among the most important long-term health investments you can make. Your chiropractor can council you on the most beneficial mattresses and pillows for your specific health situation. For optimal health, and to enhance the quality of your sleep sanctuary, consider mattresses and pillows constructed from natural materials. Certain materials, such as natural latex and wool, do not off-gas (unlike petrochemical products) and are resistant to dust mites.

Banish Streetlight & Noise
Banishing streetlight and noise is another important strategy in building your sleep sanctuary. Light-proof window coverings can help keep light out, but it is also important to find a way to allow natural light into your bedroom in the early morning - to help maintain a healthy sleep and wake cycle. Removing all sources of indoor light (blinking phones, continuously lit alarm clocks, etc.) is important, too. A 2009 article published in the journal Environmental Health Perspectives states that light pollution can disrupt your circadian rhythms and have long-term adverse effects on your health.

Reducing your exposure to street noise when sleeping is also important. According to a 2006 study published in the Croatian Medical Journal, urban dwellers living in noisy areas have a greater risk for sleep disturbances than people living in quieter areas. Also there may be an association between residential road traffic noise exposure and hypertension (high blood pressure) notes a 2007 study published in the journal Occupational and Environmental Medicine.

Optimize Room Temperature
Find a room temperature that works well for you or you and your partner and select bedding that helps with thermoregulation. Certain sheets, such as bamboo sheets, are absorbent, breathable, and thermoregulating, due to the structure and the expanding and contracting nature of the fibers with varying temperatures.

Consider Room Design
Room design is a crucial part of building a comfortable and serene sleep sanctuary. Consider keeping your bedroom free of clutter, as clothes and nonessential bedroom items may distract you from resting. Use lamps for lighting instead of overhead lights. Warm, dim light, which mimics nighttime, is best. Rugs and wall hangings can help soften your bedroom’s acoustics and soothing colors or patterns can help you achieve feng shui balance in your bedroom. Feng shui principles also suggest keeping the area underneath your bed open and clutter-free.

Disclaimer: Information contained in The Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © - The Wellness ExpressTM

Exercise of the Week