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



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

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

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

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

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

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

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

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

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

Exercise of the Week

Quote of the Week

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

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

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

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

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

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

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

What Should I Do About My Pain?

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


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

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

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

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

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

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


Chiropractic Care and Neck and Back Pain

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

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

Topic of the Week: Chiropractic & Weight Loss

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

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

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

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

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

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

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

Quote of the Week

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



Exercise of the Week

How Much Exercise Is Enough Exercise?

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

Most of us would agree that we want to be as healthy as we can. Thanks to a steady barrage of commentary by talking heads on television and articles by "experts" in weekend editions of newspapers and magazines, most of us are aware that enjoying good health has a lot to do with specific habits of nutrition and exercise. The big challenge is to find enough time in the day to do all the things required to fulfill these habits. Part of this challenge is actually being willing to find the time to get all these things done in addition to everything else we have to do. Sometimes, on certain days, it may not be possible to find the time required. But good health is obtained over months and years and what's needed is a long-term plan to achieve goals of healthy nutrition and regular, vigorous exercise. A critical starting point is knowing your basic needs, that is, knowing the minimum requirements for good health.1


Many studies have examined these minimum requirements, concluding that 30 minutes of vigorous exercise, five days per week, is sufficient to obtain multiple health benefits. For example, both the American Heart Association and the American College of Sports Medicine recommend 30 minutes of exercise, five days a week.2 People who engage in such a consistent exercise program find that they're not only fitter and trimmer, but they are sleeping better, have increased concentration during the day, and have an improved outlook on life. Importantly, those who exercise regularly have a significantly decreased risk of diseases such as type 2 diabetes, obesity, and cardiovascular disease.3 The long-term impact of exercise on our health is profound.

But there's a disconnect. Everybody knows that exercise is important. But almost three-quarters of adults do not get enough physical activity to meet public health recommendations. The immediate result is that almost two-thirds of American adults are overweight and almost one-third are obese. Worldwide, more than 1.4 billion adults are overweight.

The missing link is personal motivation and the key action step is to get started. Exercise has a way of carrying you along. Once you begin and successfully fight the battle of inertia and lethargy to make it through a couple of weeks of consistent, vigorous exercise, you'll find that you want to do it again the next day. The struggle to find time seems to fade into the background as you become a person who exercises. You'll likely discover that your life is being transformed in numerous, wonderful ways.

Thirty minutes of exercise, five days a week, is the key. You can do more, of course, but meeting the minimum requirement is the main goal. The choice of exercise is up to you. There are no firm guidelines regarding what kinds of activities to do. For many a good approach is to mix and match, alternating cardiovascular days with strength training days. Cardiovascular exercise includes walking, running, swimming, cycling, and cross-country skiing. Similarly, strength training can be done in a variety of ways. Overall, there's no right formula to use in developing your personal exercise program - what works for you, works for you. What there is to focus on is getting it done - 30 minutes a day, five days a week.

Topic of the Week: Health Benefits of Gardening

Introduction
Gardening is a popular outdoor pastime and a great activity for anyone interested in building better health. Gardening, which is particularly popular among older adults, is an excellent way to spend time in nature, beautify your environment and grow nutritious fruits, vegetables and herbs. According to the Centers for Disease Control and Prevention, or CDC, gardening is an effectively way to stay in shape, too: 30 to 45 minutes of gardening can burn up to 150 calories! Maintaining a garden is a great way for people of all ages and abilities to stay active and active individuals are less likely to develop hypertension, type 2 diabetes, osteoporosis, heart disease, depression and other problems, notes the CDC. Your chiropractor can counsel you on how to use proper posture and technique to avoid excessive spine and joint strain when gardening. Your chiropractor understands the physical demands of gardening and can help you prevent injuries that may keep you from enjoying this health-positive activity.

Benefit #1: Improved Physical Health
Gardening involves a variety of physical activities that challenge you to move your body in different ways and improve your strength and stamina. Common gardening tasks include raking, hoeing, digging, squatting, turning compost heaps, using a push mower or roto-tiller and lifting and hauling garden supplies - just a few of the activities that make gardening a serious workout. Caring for a garden is an ongoing opportunity to develop healthy habits that yield both short-term and lifelong physical health benefits.

The American Council on Exercise states that gardening is an effective form of resistance training and that performing moderate-intensity exercise such as gardening and walking help lower your risk for chronic disease. Most people garden for fun, but scheduling regular gardening sessions - three times per week for 30 minutes to 1 hour - can yield excellent health benefits. Pulling weeds, raking and other upper body tasks works your arms, chest, back and shoulders, while other activities, such as hauling supplies in a wheelbarrow, work your lower body.

Benefit #2: Enhanced Mental & Social Health
Gardening is associated with several significant mental and social health benefits, including high life satisfaction in older adults. According to a 2004 study published in the journal Social Science and Medicine, gardening - communal gardening, specifically - helps combat isolation in older individuals, helps older adults develop social networks and improves quality of life and emotional well-being in seniors. But young people can reap the mental and social health benefits of gardening too. Gardening helps teach children and teens mental skills, such as multitasking, scheduling and planning and helps young people cultivate a sense of identity and belonging. Gardening is a way for youths to exercise their creativity as well. A garden is like a blank canvas ready to be painted and how a child or teen builds his or her garden reflects personal identity and artistic style.

Benefit #3: Decreased Stress & Anxiety
Many people try gardening as a way to help them relax or manage stress and research evidence is now confirming what many people have known for decades about gardening’s stress-busting potential. A 2011 study published in the Journal of Health Psychology states that gardening can encourage relief from acute stress and restore positive mood and is better at doing both these things than indoor reading - another activity examined in the study. Another study, published in 2004, notes that home gardens help reduce feelings of stress and that interacting with nature in a nurturing environment helps boost mental well-being.

Benefit #4: Access to Nutritious Foods
Tending a garden means having easy access to nutritious foods and gardeners may eat more fruits and vegetables - both rich in antioxidants - than non-gardeners. A 2008 study published in the Journal of Nutrition Education and Behavior examined this very point and found that household participation in a community garden may indeed boost fruit and vegetable consumption in urban adults. This goes for children gardeners too. First-graders who learn about nutrition in the classroom while growing vegetables outdoors in their own gardens have a greater willingness to taste those garden-grown vegetables, states 2001 study published in California Agriculture. Indeed, gardening is a way to encourage healthier food consumption patterns in people of all ages.

Gardening is a healthful activity that yields many benefits but it is important that you remember to start off slowly to avoid muscles strains and soreness. Low back pain is one of the most common complaints among gardeners. Ask your chiropractor about helpful ways to prevent back pain while gardening.

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

Quote of the Week

Quote of the Week: “If you have a garden and a library, you have everything you need” ~ Marcus Tullius Cicero

Exercise of the Week

Topic of the Week: Chiropractic & Blood Pressure

Introduction
Blood pressure is the force exerted by your blood against the walls of your blood vessels as it pumped out of your heart and around your body. Many factors can affect your blood pressure, including the strength and efficiency of your heart, the volume and thickness of your blood, the health and elasticity of your blood vessels (especially your arteries), your fitness status, your age and your overall health. Certain medications can affect your blood pressure, too. According to the American Heart Association, blood pressure should be less than 120/80 mm Hg in adults age 20 and up, though some variations are normal with posture changes, exercise, stress or sleep. Chiropractic care may help stabilize your blood pressure, as it reduces stress, optimizes your health and harmonizes your body’s many systems. Ask your chiropractor about how you can achieve or maintain a healthy blood pressure using natural approaches.

About High Blood Pressure
High blood pressure – blood pressures exceeding 140/90 mm Hg most of the time - can damage your body over time and lead to numerous unfavorable health outcomes, including heart, blood vessel and kidney problems, among other health problems. Chronic hypertension hastens the development of atherosclerosis and is a significant risk factor for stroke and heart attack. The National Heart Lung and Blood Institute report that high blood pressure, or hypertension, is common, affecting 1 in 3 American adults. In most cases, high blood pressure does not cause any signs or symptoms, so it can be difficult to detect if you do not have your blood pressure checked on a regular basis. The two principle types of hypertension are primary hypertension and secondary hypertension. Primary hypertension develops gradually over many years and has no identifiable cause. Secondary hypertension often develops suddenly, causes higher blood pressure than primary hypertension and is caused by an underlying health issue, such as kidney problems or adrenal gland tumors. Primary hypertension, or essential hypertension, is the most common type of hypertension, accounting for 90 to 95 percent of all cases.

Can Chiropractic Care Help?
Dr. Alex Vasquez, a renowned chiropractor, naturopathic physician and osteopathic doctor, states that nutrition, lifestyle counseling and chiropractic adjustments should be the treatment of choice for anybody suffering from chronic primary hypertension. Indeed, chiropractors have long used natural approaches to address this common - but not normal health problem. Some studies, including one published in the Journal of Manipulative and Physiological Therapeutics, have shown that chiropractic adjustments to the thoracic spine may help reduce blood pressure. Another study, published in 2007 in the Journal of Human Hypertension, states that restoring alignment of the Atlas - the topmost cervical vertebra – is associated with significant (and sustained) decreases in blood pressure that are similar to the effects of a two-drug combination therapy. Chiropractic manipulative therapy is just one of several approaches your chiropractor may use to help optimize your blood pressure.

Other Natural Approaches
Your chiropractor may use any or all of the following natural approaches to help you achieve your ideal blood pressure: Dietary changes, exercise, stress management techniques and smoking cessation. According to the Mayo Clinic, other beneficial non-drug approaches to reducing elevated blood pressure include limiting the amount of alcohol you consume, reducing your caffeine intake, self-monitoring your blood pressure at home and getting support from family and friends. Maintaining a tranquil environment within the home is one of the best ways to keep your blood pressure in check. Less conventional, but often no less powerful, methods to reduce blood pressure naturally include meditating, adopting and caring for a pet, spending more time in nature and spending less time at work. One study published in 2005 in the Journal of the American Geriatrics Society even found that walking on cobblestone mats (a practice that simulates the ancient Chinese health practice of walking barefoot over smooth river stones) improves physical function, boosts health-related quality of life and reduces blood pressure to a greater degree than conventional walking, in older individuals.

Your chiropractor can offer you a well-rounded blood pressure treatment plan that may include regular chiropractic adjustments. Ask your chiropractor about the treatment methods that may best help you achieve your cardiovascular health goals.

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

Quote of the Week

Quote of the Week: “One way to get high blood pressure is to go mountain climbing over molehills”~ H. Earl Wilson

Exercise of the Week

Heart Disease Is Still Number One!

This newsletter issue for April 2013 is brought to you by Life Wellness Center

According to a recent report, cardiovascular disease claims more lives worldwide than any other disorder.1 Diseases of the heart and blood vessels, including coronary artery disease, are responsible for more than 4 million deaths in Europe each year2 and almost one-third of all deaths worldwide. In the United States, coronary artery disease is responsible for nearly 20% of all disease-related deaths. Each year approximately 1.5 million Americans suffer a heart attack. Despite decades-long public health campaigns conducted across the globe, heart disease remains a powerful, formidable foe.


A large part of this problem is related to three classical risk factors for heart disease: high blood pressure, high cholesterol levels in the blood, and diabetes. As worldwide epidemics of obesity and diabetes continue to worsen, it is easy to understand why heart disease remains a number one killer. Obesity is strongly linked to high cholesterol levels, and the combination of diabetes and overweight/obesity is strongly linked to high blood pressure. As the epidemics persist, so does the prevalence of heart disease risk factors. No public health issue exists in isolation, and this is especially true for heart disease.

However, there is good news. Heart disease, hypertension, diabetes, high serum cholesterol levels, and overweight/obesity are all lifestyle disorders. This means that we can take meaningful action on our own behalf and begin to do things that will positively impact our long-term health and well-being. Such lifestyle changes are important for everyone, as people of all ages, races, and genders may be affected by lifestyle diseases.

Lifestyle changes primarily involve modifications to diet, engaging in consistent vigorous exercise,3 and getting sufficient rest. For example, it is well-known that many people in the developed world consume more calories than they need on a daily basis. The excess calories are stored primarily as fat. Reducing daily food consumption, while adhering to the basic principle of eating from a wide variety of food groups, including fresh fruits and vegetables, will likely result in weight loss and a normalization of high cholesterol levels. Assisting in this process is the practice of engaging in regular vigorous exercise. A proven method is to exercise for 30 minutes five times per week. Such exercise can include walking, cycling, running, swimming, and strength training. The specific choice of exercise is less important than the consistency. The payoff for your commitment to a healthy diet and regular exercise is significant. Research shows that prevention strategies such as lifestyle modifications account for a 50% reduction in mortality from heart disease. This is a huge return on investment.

But in order to reap these rewards, a commitment of time and effort is required. In today's world, good health doesn't just happen. We have to work at it. It's up to us to choose whether we're worth it, whether we want to continue to enjoy a full range of relationships and activities, whether we want to be healthy and well for many years to come. If the answer to these questions is affirmative, lifestyle changes become very important.

1Carmon B: Biochemistry to behaviour. Nature 493:S2-S3, 2013
2Perk J: The power of disease prevention. Nature 493:S6, 2013
3Winter KH, et al: Hypertension Prim Care 40(1):179-194, 2013

Topic of the Week: Common Exercise Mistakes (& How to Avoid Them)

Introduction
Exercise is an important ritual that keeps you strong, healthy and ready to meet the challenges of everyday life. When approached and performed properly, exercise can help protect you from many kinds of health problems, everything from osteoporosis to high blood pressure to depression. It is easy to overdo it, though. According to a study published in the journal Research Quarterly for Exercise & Sport, sport and exercise related injury represents a significant portion of all injuries sustained, especially among males.

It’s important to understand what constitutes a safe and effective approach to exercise and how you can avoid exercise-related injuries or problems. Your chiropractor understands the physical demands exercise places on your body and he or she can help you develop the best possible exercise plan for you. Your chiropractor can also counsel you on how to avoid the common exercise mistakes discussed here. It is important to always discuss your exercise plans with your chiropractor before starting your training program.

Mistake #1: Doing Too Much Too Soon
Doing too much too soon is one of the most common exercise mistakes made by exercise newcomers and veterans alike. Past participation in a regular exercise routine is not necessarily a guarantee that a person will perform the proper volume or intensity of physical activity the next time around. It is easy to be overzealous in the early stages of training but measured participation and moderate intensity efforts will help keep you safe, healthy and motivated to continue your program. Putting excessive demands on your musculoskeletal system in the early stages of your exercise regimen may lead to injury. For certain activities, especially cardiovascular exercise, the health benefits begin to taper off after 60 minutes. When it comes to exercise, less, in some cases, is more. Building your fitness gradually and progressively, participating in exercise classes and getting fitness tutorial from a certified expert - such as your chiropractor - are three ways to reduce your chances of exercise-related injuries or problems, states the Mayo Clinic.

Mistake #2: Performing Injurious Exercises
Not all exercises are safe. Some exercises, including exercises that have been part of common exercise routines for decades, may be injurious and increase your likelihood of muscle or ligament damage. Other exercises may be safe only when they are performed with flawless technique. Technique used and the load involved are two key factors to consider when determining if an exercise - a resistance exercise, specifically - is safe for you. Your fitness status and injury history also play a role in deciding what risk specific activities carry. In general, it’s advisable to avoid or modify exercises that cause you pain or discomfort. Reducing the speed of a given exercise may lower your risk for injury, too. Consider working with your chiropractor to come up with a fitness routine that involves only safe movements for your spine and other joints and soft tissues.

Mistake #3: Becoming Dehydrated
Maintaining proper hydration and electrolyte levels is an important exercise consideration; though failing to do so is a common exercise mistake that can have significant consequences on both health and performance. According to a study published in the Canadian Journal of Applied Physiology, exercise-induced dehydration reduces aerobic endurance performance and leads to increased body temperature, elevated heart rate and increased perceived exertion. It is important to drink plenty of fluids before, during and after your exercise bout and not wait until you are feeling thirsty before consuming fluids. The American Academy of Family Physicians states that staying hydrated during exercise helps lubricate joints, transports nutrients to your cells for energy and health and helps reduce your chances of fatigue, muscle cramps, dizziness and more serious symptoms.

Mistake #4: Choosing the Wrong Activities
It’s important to sample a variety of exercise activities so that you can find the activities that best suit your interests and aptitudes. A common exercise mistake - and one that can keep you from experiencing the true physical, mental and social health benefits of exercise - is choosing exercise activities that are not sustainable or enjoyable for you. Knowing your physical activity preferences - whether you like to exercise alone or with friends, enjoy team sports or individual athletic pursuits, prefer casual approaches or a competitive environment, etc. - is the key to choosing the activities through which you can get the most out of exercise. Mixing it up, combining two or three different activities that you enjoy, can be another way to keep your training sessions fresh and invigorating and your motivation high.

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

Quote of the Week

Quote of the Week: “It takes less time to do a thing right than it does to explain why you did it wrong” ~ Henry Wadsworth `Longfellow

Exercise of the Week

Topic of the Week: Bone-Building Strategies

Introduction
Your bones form the framework of your body. Your bones are alive and in a constant state of change - a process known as remodeling in which your bone tissue is perpetually resorbed and replaced. This bone remodeling process is affected by the force of gravity, the pull of your muscles on your skeleton, your nutritional status and other circumstances. Though bone remodeling occurs throughout your lifespan, your skeleton experiences the most rapid increase in bone density and strength during childhood. According to the UK’s National Osteoporosis Society, the skeleton completely renews itself in just 2 years during this rapid growth phase.

Your bones cease growing in length between 16 and 18 years of age, though bone density continues to increase up to and through your mid-20s. At this point, the balance between bone loss and bone construction remains stable, with little net bone loss or gain. Once you reach your early 30s, however, the process of bone loss begins to outperform bone construction and bone loss increases gradually. This is a natural part of the aging process. It is important, especially for women, to optimize bone mass before this slow bone loss begins. The following strategies can help you build or preserve bone mass and density as you age. Your chiropractor can counsel you further on how these strategies can benefit your spine health and prevent osteoporosis and other problems.

Perform Weight-Bearing Exercise
Weight-bearing exercise puts stress on your bones, which has the health positive effect of strengthening your bones and enhancing or preserving their density. Examples of weight-bearing activities that can help improve bone health include walking, running, dancing, jump rope, weightlifting, martial arts and even activities around the home, such as raking leaves, mowing the lawn and gardening. Weight-bearing exercise is a powerful stimulus for bone turnover, and even a single, strenuous bout of exhaustive, high-impact exercise can favorably affect bone formation, notes a 2009 study published in the Journal of Sports Science and Medicine.

Along with building bone density, weight-bearing exercise can help you preserve muscle strength, balance and coordination. This is particularly helpful for older adults, notes the National Institute of Arthritis and Musculoskeletal and Skin Diseases, as it can help those diagnosed with osteoporosis, prevent falls and fractures. It is important to incorporate activities or movements into your exercise routine that load your bones along their length. When performed correctly, squats, bench presses, pushups and overhead presses (in front of your head and neck) are good bone-loading activities. Impact exercises - running, jumping, heavy bag routines - are other types of weight-bearing exercise that also yield significant cardiovascular health benefits.

Consume a Healthy Diet
Eating a healthy, balanced diet is important for building or maintaining bone mass, as the remodeling process requires numerous key nutrients. Failure to consume sufficient amounts of these nutrients, notes a 2006 study published in the journal Critical Reviews in Food Science and Nutrition, increases your risk for bone loss and subsequent osteoporosis. Nutrients important to bone include calcium, protein, magnesium, phosphorus, vitamin D and potassium. Other vitamins and minerals required for bone-related metabolic processes include vitamins A, C, K and B, manganese, copper, boron, iron and zinc. The National Osteoporosis Foundation suggests consuming the following good-for-your-bones foods: Milk, yogurt, cheese, canned sardines and salmon, fatty fish (salmon, mackerel, and tuna), collard greens, mustard greens, plantains, broccoli, kale and spinach, among others.

Consider Key Nutritional Supplements
In most cases, consuming a healthy and varied diet should provide you with all the vitamins and minerals you need to maintain bone health, but some people, especially older individuals, absorb nutrients less efficiently and may benefit from key nutritional supplements, including calcium and vitamin D. According to a study published in the New England Journal of Medicine, dietary supplementation with calcium and vitamin D in men and women over 65 helped reduce bone loss over the 3-year study period, as well as reducing the incidence of non-spine fractures. Some studies, including one published in 2009 in the Journal of Nutritional Biochemistry, suggest that plum polyphenol supplementation may encourage bone deposition, or formation and perform other beneficial bone-related processes.

You should always speak with your chiropractor before using nutritional supplements to improve your bone health. Your chiropractor can counsel you on the proper dosage and provide you with helpful information about product purity, the most effective forms of the supplement available and the best brands to buy. Getting sufficient sun exposure, quitting smoking and limiting alcohol and soft drink consumption are other ways to preserve and support bone health. Ask your chiropractor about the best ways for you to bolster your bone 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 Express TM

Exercise of the Week

Quote of the Week

Quote of the Week: Parents are the bones on which children cut their teeth” ~ Peter Ustinov

Healing Chronic Shoulder Pain

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

As we get older, years and decades of mechanical stress may lead to deterioration of joints, ligaments, and tendons. This degenerative process, commonly known as arthritis, primarily affects weight-bearing joints such as the hips and knees and those found in the lumbar spine. The shoulder, too, is especially prone to undergo arthritic changes owing to its extreme mobility. The extensive range of motion at the shoulder is built-in to the design of this structure, but the tradeoff is instability. The design of the shoulder sacrifices stability for mobility.

Degenerative disorders of the shoulder typically involve the rotator cuff. This broad, flat structure is composed of the muscle-tendon units of the four rotator cuff muscles: the supraspinatus, infraspinatus, subscapularis, and teres minor. The thick covering of the rotator cuff surrounds the head of the arm bone and supports and strengthens the shoulder joint. But owing to the shoulder's inherent instability contrasted with its great mobility, the soft tissues of the rotator cuff undergo repetitive stress and strain. Ultimately, degenerative changes may occur, leading to the two prominent symptoms of pain and restricted range of motion.
An entire orthopedic sub-specialty focuses on treatment of chronic shoulder pain and includes long-term use of anti-inflammatory medication, corticosteroid injections when medications do not provide sufficient relief, and eventually surgery to repair tears in the various rotator cuff tendons. "Revision" surgery is commonly performed when the benefits of prior surgery are exhausted.1

The good news is that in many cases, a more optimal approach is available, one that utilizes the body's own natural recuperative powers. For many people, chronic shoulder pain can be reduced and chronic loss of mobility can be improved by engaging in specific activities and performing specific rehabilitative exercises. The goals of rehabilitation are to increase shoulder range of motion and build up shoulder strength. As these goals are accomplished, the likely result is reduction of intensity and frequency of occurrence of shoulder pain.
Engaging in an overall strength training program is an important general approach to managing chronic shoulder pain.2,3 Strength training should be done progressively, starting with light weights and building up over time. Exercises specific to the shoulder include seated dumbbell or barbell presses, dumbbell or cable lateral raises, seated bent-over rows, and internal and external rotation exercises done with very light dumbbells on a flat bench. If one has experienced an acute shoulder injury, early rehabilitation should precede rehabilitative strength training. Early rehabilitation includes pendulum exercises and finger-walking up a wall in both forward-facing and side positions.

Your chiropractor is experienced in injury rehabilitation and will be able to help you design an effective flexibility and strengthening program for improved shoulder function.

1. Keener JD: Revision rotator cuff repair. Clin Sports Med 31(4):713-725, 2012
2. Lewis JS: A specific exercise program for patients with subacromial impingement syndrome can improve function and reduce the need for surgery. J Physiother 58(2):127, 2012
3. Andersen LL, et al: Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: randomised controlled trial. Pain 152(2):440-446, 2011



Exercise of the Week: Push-ups on Exercise Ball

Quote of the Week:

“Nothing will ever be attempted if all possible objections must be first overcome”~ Samuel Johnson

Topic of the Week: The Health Benefits of Moving Naturally

Most of us live in an urban environment designed for comfort and convenience, an environment shaped by certain technologies, tools and transportation options that dictates how we move through the world from day to day. Some of our greatest achievements in modern living, though, have made it more challenging for us to connect with the natural world and realize our true health potential. Many of us no longer use the full scope of physical abilities that nature endowed us with and this loss of function has affected our collective spine, joint and overall health. Your chiropractor understands the importance of you moving your body’s joints and limbs through all their various ranges of motion and he or she can work with you to rediscover the natural health heritage to which you are entitled.

“Green Exercise”: Description & Principles
Green exercise is the name given to physical activity performed in nature. Both physical activity and exposure to nature affect health in a positive way. A 2005 study published in the International Journal of Environmental Health Research concludes that there are distinct synergistic health benefits that occur when these unique factors are combined and that green exercise has important environmental and public health consequences. A 2007 study published by the same authors in the Journal of Environmental Planning and Management notes that green exercise (including such things as walking, cycling, boating, and certain conservation activities) helps boost self-esteem and reduces anger, confusion, depression and anxiety.

Certain principles govern the performance of green exercise, or help to define it, including the principles of:

1) Adaptivity (the movements performed are dictated by environ mental demands);

2) Practicality (the movements performed are useful in many different life situations that require a physical response);

3) Universality (the movements performed could be part of every human’s life experience, regardless of gender or age);

4) Efficiency (the movements performed are safe and skillful); and

5) Vitality (the movements performed can be used in times of emergency to ensure safety).

Exercise performed according to green exercise principles is intended to improve your strength, fitness, mood and physical, mental and spiritual health.

Natural Skills & Movements
Natural skills and movements can be divided into two principle categories: Movements that involve locomotion and movements that involve manipulation. Walking, running, crawling, jumping, swimming and climbing are all examples of locomotive skills, whereas key manipulative skills or movements include catching, carrying, lifting and throwing, among others.

Our ancestors had to be adept at many of these natural skills, as they used them in their day to day lives. Today, few people, except for children, engage in this wide range of activities, to the detriment of our musculoskeletal well-being. Inactivity is a major factor in reduced joint range of motion and joint health, including spine function and health.

The Restorative Power of Nature
Performing natural skills in the natural world is a powerful way to combat or prevent chronic musculoskeletal problems but simply spending time in nature is, by itself, an effective way to develop better health. Perhaps not surprisingly, a study published in the journal Environment and Behavior reports that the restorative effects arising from experiences in nature are greater than those arising from vacation experiences in urban environments or situations involving simple passive relaxation.

Engaging in active play in the natural world is a powerful way to restore physical health, but green exercise positively affects mental health too. According to a 2010 study published in the journal Environmental Science & Technology, green exercise helps significantly boost mood, especially when performed in the presence of water. This study also noted that the mentally ill showed the greatest improvements in self-esteem among all study participants participating in green exercise and that the environment provides an important health service.

Green exercise is an effective way to re-establish a connection with the natural world that, for many of us, has been lost from years of sedentary, urban living. Performing ancient skills in a natural setting can improve all facets of health and remind us of our inherent strengths and abilities. It is important to remember that moving naturally is not risk-free and so you should always talk with your chiropractor first to determine the green exercise activities that are most appropriate for you.

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

Quote of the Week:

“When our memories outweigh our dreams, we have grown old”~ Bill Clinton

Exercise of the Week: Abdominal Bridges (part 3)

Topic of the Week: Chiropractic Care for Seniors

Chiropractic care is a suitable complementary healthcare option for people of all ages including older individuals. The safe, gentle and effective techniques along with the comprehensive head-to-toe approach used by many practitioners makes chiropractic the perfect profession to address seniors’ musculoskeletal health problems. A 2012 study published in the journal Chiropractic & Manual Therapies agrees, stating that chiropractors can play an important role in managing older adults’ health conditions. The role of chiropractic care for seniors extends beyond relief of aches and pains to influence key quality of life issues that almost every senior faces at some point. As our population ages, chiropractic will be there to provide quality care and support to our seniors and to ensure their best possible quality of life.

Reduced Pain or Discomfort
Reduced pain or discomfort is one of several important health benefits chiropractic care offers seniors. Pain in the spine and its surrounding soft tissues, or elsewhere throughout the body, is an unfortunate (though not necessarily inevitable) daily experience for many seniors. According to a 2011 study published in the journal Rheumatology, the risk of disabling back pain rises in older age, and seniors who have had a previous bout of back pain or who report poor self-rated health may have a greater risk of experiencing future back pain.
Chiropractic care, through the use of various manual techniques, provides seniors with a safe and effective way to treat or prevent pain in the spine and elsewhere throughout the body, and it helps bolster general health in this group, too.

Increased Range of Motion
Reduced range of motion in the spine and extremities is common among seniors and, for many, has a direct effect on the ability to perform activities of daily living, including gardening, playing with grandchildren or performing other cherished hobbies.

Chiropractic care - joint manipulation or mobilization, soft tissue work, functional exercise prescription – may help improve joint range of motion, flexibility and mobility in the elderly and help seniors better perform their activities of daily living. One case study, published in 2011 in the Journal of Chiropractic Medicine, reports that a 12-week course of chiropractic care improved range of motion, balance and gait speed and decreased disability in a 70-year-old female with hip osteoarthritis.

Improved Balance & Coordination
Improving balance and coordination in seniors is a major goal for all chiropractors. Boosting a senior’s balance and coordination can help reduce his or her risk of falling and give him or her the confidence needed to pursue a variety of physical activities that can enhance quality of life. According to a 2008 study published in the journal Clinical Chiropractic, the optimal approach to fall prevention in seniors involves improving joint mobility, patient mobility, and addressing the fear, depression and inactivity that may lead to falling. All these approaches are commonly used by chiropractors with older adult patients for this very purpose. Chiropractic care may help give seniors a better sense of body awareness as well as the confidence needed to prevent falls and live more fully.

Enhanced Sense of Well-Being & Independence
One of chiropractic’s greatest gifts to seniors is an enhanced sense of wellbeing and the ability to continue living an independent life for as long as possible. The ability of an older individual to remain healthy and independent can significantly affect his or her perceived quality of life, happiness and sense of well-being as well as reduce the costs associated with assisted living. Chiropractors work with seniors to improve musculoskeletal function so that these individuals can continue living active and full lives. Chiropractors may be the best positioned of all healthcare providers to ensure continued independence in seniors, due to the hands-on nature of the profession and the strong doctor-patient relationships in which health and lifestyle recommendations are comfortably and effectively discussed.

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

Your Personal Health Insurance Policy

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

Everyone is aware of the extremely high cost of most health care services. These costs can be measured not only in cash outlays, but also in time spent at a doctor's office. Waiting times can often be an hour or more for a comprehensive physical examination at a family physician's or internist's office. If you have a problem that requires same-day attention, the waiting time at a local hospital emergency room is open-ended and can easily range into several hours or more.


Those fortunate enough to have health insurance are able to buffer some of the monetary expenses. But even with an individual or family health insurance policy, annual out-of-pocket costs continue to rise steeply as monthly premiums, co-payments, and deductibles increase substantially year-over-year. For example, during the past five years monthly premiums for many policies have increased 15% or more annually. This means that monthly payments in 2013 would be approximately double those paid in 2008. Twice the cost for the same coverage. That's a tough situation. Of course, the fees don't stop at the monthly premium. Many policies have deductibles in the range of $5000 or more.

Thus, if we want to enjoy good financial health as well as good physical health, we might consider getting a "personal" health insurance policy. Such a "policy" requires more effort than that involved in writing a check. Your personal health insurance policy involves taking action in the two main lifestyle areas of diet/nutrition and exercise. A third lifestyle area, often ignored, involves personal well-being. This area includes building increasingly positive family relationships and friendships and developing a broader set of interests beyond one's favorite television stations and websites.

It is now well-established that lifestyle matters greatly to one's long-term health and well-being.1,2 Numerous studies have shown that one in three Americans have one or more chronic diseases - diabetes, heart disease, and cancer. The personal and family costs, the financial costs, and the costs to society of chronic disease are high. By establishing habits of good nutrition, regular vigorous exercise, and rewarding relationships and activities, we help prevent these major health problems.3 By engaging in healthy lifestyles, we are taking action that will reap many rewards for ourselves and our families down the years.

The only requirement to begin receiving the benefits of improved health is the willingness to get started. Even if you haven't done any regular exercise for many years, or if you can't remember the last time you ate a serving of broccoli, fennel, or kale, you can still start the journey to better health today. And if you begin, it's very possible that you'll look back after 12 months, 6 months, or even 3 months and be very glad you did.

1Thorgeirsson T, Kawachi I: Behavioral Economics: Merging Psychology and Economics for Lifestyle Interventions. Am J Prev Med 44(2):185-189, 2013

2Anderson AS, et al: Promoting changes in diet and physical activity in breast and colorectal cancer screening settings- an unexplored opportunity for endorsing healthy behaviours. Cancer Prev Res 2013 Jan 16 (Epub ahead of print)

3Mitra A, et al: Mechanistic studies of lifestyle interventions in type 2 diabetes. World J Diabetes 3(12):201-207, 2012

Quote of the Week:

“Sports do not build character. They reveal it “ Heywood Broun



Exercise of the Week: Abdominal Bridge

Topic of the Week: Recovery Techniques for Athletes

Athletic activities place significant physical and metabolic demands on your body and affect your body’s energy levels and internal environment. Many athletes, both competitive and recreational alike, may benefit from sports recovery techniques. Athletes who participate in long events, who train twice daily, who engage in weight training, who compete regularly or who experience high levels of fatigue or tissue damage may benefit most from recovery techniques. How quickly you recover from a bout of exercise or an athletic event may have as much to do with the techniques you employ immediately afterwards as the duration of the event or the intensity at which you performed it.

Using effective recovery techniques is important for all athletes to reverse or minimize sources of fatigue and restore your body (and mind) back to pre-participation levels in the least possible amount of time. Recovery techniques, when used consistently and appropriately, may reduce fatigue, improve the frequency and quality of your training and elevate your gameday performance, notes the Australian Sports Commission. Your chiropractor understands the unique demands of your sport and is an important resource in helping you establish your recovery routine. Your chiropractor can also use a number of manual medicine techniques to support your musculoskeletal health before and after your athletic event or competition.

Stretching & Active Recovery
Stretching and active recovery (i.e., a warm-down) are commonly used recovery techniques. Gentle, static stretching for 10 seconds or more per stretch may help relax tight muscles, improve range of motion and reduce the likelihood of injury. The principle purpose behind this recovery technique is to reduce muscle tightness, not improve flexibility. Active recovery (i.e., light physical activity) has long been used to help dissipate excess heat post-exercise and enhance the removal of blood lactate, among other reasons.
According to a 2000 study published in the International Journal of Sports Medicine, active recovery (exercise at 50 percent maximal oxygen uptake) was better than both rest or massage for removing blood lactate following maximal effort cycling tests in 18 trained male cyclists.

Nutrition & Hydration
Getting the proper nutrients and staying hydrated are two key recovery techniques used by athletes. A 2008 study published in the Journal of the International Society of Sports Nutrition notes that athlete recovery following a cycling time trial was improved by consuming a liquid carbohydrateprotein supplement early in the recovery process (and produced greater recovery benefits than a carbohydrateonly drink containing an equal amount of energy or calories). The researchers also report that this liquid carbohydrate-protein supplement improved fat oxidation (the use of stored fats to produce energy) and subsequent same day exercise efforts in their study participants. Staying hydrated during physical activity is one of the best ways to ensure optimal athletic performance and restoration of water and electrolyte balance, states a 2004 study published in the journal Science & Sports, is a crucial part of the recovery process of any physical activity that results in sweat loss.

Rest & Relaxation
Rest and relaxation are among the simplest - and possibly most effective – recovery techniques for athletes. Good quality sleep may be the No. 1 recovery tool for athletes, as it helps regenerate damaged tissues, abolishes lingering fatigue and provides a mental break from competition. According to a 2009 study published in the journal Physical Medicine and Rehabilitation Clinics of North America, there is a growing body of scientific evidence confirming a link between sleep, cognitive processes, and metabolic function, as it relates to post-exercise recovery and athletic performance. The National Sleep Foundation states that getting a good night’s sleep is essential for peak athletic performance, regardless of activity and that less sleep may increase the likelihood of fatigue, low energy, poor focus and slow post-game recovery.

Other Recovery Techniques
Other sports recovery techniques include hydrotherapy, compression garments, massage and other types of bodywork. Ask your chiropractor about what recovery techniques are best for you and your athletic activity.

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:

“No person who is enthusiastic about his work has anything to fear from life “ ~ Samuel Goldwyn

Topic of the Week: Spine Care Strategies at Work

Work tasks, especially tasks of a repetitive nature, can place significant demands on your spine and the soft tissues that support it. Over time, work tasks - everything from sitting to lifting to bending - can cause body structures and tissues to break down, leading to injury. The goal of spine care strategies at work is to alter your work environment to minimize the effects of repetitive tasks while training your body to stand up to the challenges of your work demands. It is important to use your body, to move your limbs and joints through their full ranges of motion but some work tasks present physical challenges that may overwhelm your body’s threshold for injury.

Chiropractors can offer employers a unique perspective on work demands and their effects on their employees. A study published in the journal Australasian Chiropractic & Osteopathy states that even one spinal care lecture delivered by a chiropractor in the workplace can reduce spine-related pain among workers and the cost of back injuries. Your chiropractor understands workplace injuries and is the perfect person to share specific spine care strategies with you to address your unique work tasks. We discuss several general work-related spine care strategies in this issue of the Wellness Express.

Strategy #1: Build Physical Activity into Your Routine
Carrying too much weight increases stress on your spine and may contribute to workplace injuries. According to a 2003 study published in the journal Spine, obesity is a key independent predictor of back pain and its severity. Another study, published in 2003 in the journal Obesity Research, notes that increased levels of Body Mass Index (BMI) correspond with increased levels of back, hip, and knee pain in adults over 60. Performing a sufficient amount of moderate aerobic exercise each week (approximately 150 minutes per week) and twice-weekly strength training sessions may help you lose excess weight and bolster your core strength - both of which can help you avoid common workplace spine injuries.

Strategy #2: Pay Attention to Your Posture
Paying attention to your posture may be one of the most effective ways to care for your spine while at work, especially if you sit or stand for long periods. A 2001 study published in the journal Clinical Biomechanics reports that spinal stability is affected by posture and that the control of spinal stability is decreased when asymmetric, or unbalanced postures are assumed for prolonged periods. If you stand at work for long periods, consider resting one foot on a stool for a short time to reduce the stress and strain on your spinal tissues. Holding reading material at eye level can reduce stress on your cervical spine and help improve your posture. Simple suggestions for maintaining healthy sitting posture include using a chair that allows you to keep your feet flat on and thighs parallel to the floor and removing any objects (cell phone, wallet) from your back pocket to reduce pressure on your low back. Ask your chiropractor about effective postural exercises you can perform while standing or sitting at work.

Strategy #3: Minimize Workplace Hazards
Falls, lifting injuries, inappropriate footwear and poor workstation design are all possible hazards in the workplace that can be minimized by taking action. To help prevent falls – a common cause of serious back injury among workers - remove objects from your work space that could cause you to trip and ask your employer to make sure slippery surfaces are clearly marked or have carpet or other non-slip surfaces installed. Lift heavy objects with your knees and engage your core muscles for this task. Keep the object close to the center of your body to reduce the stress on your spine and other tissues or ask a co worker for help in moving heavy objects. Wearing non-slip shoes without any heel elevation is another effective way to minimize workplace hazards.

Strategy #4: Modify Workplace Tasks
Modifying workplace tasks is the key to long-term spine injury prevention. It is important to find ways to perform your work activities that place less strain on your vulnerable tissues and prevent repetitive strain injuries. An ergonomics professional can perform an assessment of your workstation to help you do just this but there are many simple things you can do right now to modify your workplace tasks. Consider using lifting devices or adjustable equipment to manage packages or loads. Using adjustable chairs and desks can help reduce back and neck strain and can ensure that you are in an optimal position in front of your computer screen or monitor. Using a phone headset can significantly reduce neck strain, tension and muscle imbalances that cause problems over time. Ask your chiropractor about other strategies to preserve your spine health while at work.

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