Mighty Muscles!

We all have them, but most of the time we pay no attention to them, unless of course we pull them in some way or exercise them too much so they ache a bit! But muscles are essential for movement because:

• They convert energy into the motion, just as a car engine makes your car run.
• Basically, you couldn’t do anything without muscles. For example, muscles in your larynx, mouth and tongue help you to speak, skeletal muscles help you to walk, run, climb, exercise and dance – these are the muscles that control voluntary movements.
• Muscles also help control body movements that you generally never even think about – your breathing, heart beat, facial expressions, food digestion, eye movements, blinking and other involuntary movements.

 Our body has more than 650 muscles, making up more than 40% of our body weight.

Without muscles – you wouldn’t be able to live very long, that’s for sure. Humans have more than 650 muscles, which make up more than 40% of your body weight. Heavy stuff!
How do muscles move? Well, muscles are made up of cells that contract and then relax. These cells use energy from the food you eat to do this, so without food, and the nutrients it provides, your muscles would be too weak to perform as they should.
Can you hurt muscles? Sure, you can and you often hear people say they have “pulled” a muscle, meaning it has been torn, similar to breaking a bone. However, unlike most bones that have to be re-set, muscles are self-healing.
Some fun facts about muscles:

• It really does take more muscles to frown (12) than smile (10)!
• Your eye muscles move more than 100,000 times each day!
• The smallest muscle is in your ear – it’s called the stapedius.

One way to improve the way your muscles work is to exercise! Exercise makes your heart beat faster, sending more blood out to your muscles, giving them the vital oxygen and nutrients they need to work properly. And when you exercise, your digestive system slows down to conserve energy that your muscles need.
But don’t forget muscles only move when commanded by your nervous system—the focus of your chiropractic care. Which is one reason athletes and those who want to be their best seek regular chiropractic care.

For more information, please visit www.atlanticchirofl.com or call our office at (386) 492-4881

Healing Chronic Shoulder Pain

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.

 

 Chronic injuries require specific rehabilitation and a long-term approach. Patience is required and it is important to recall that the problem has developed over the course of years and will not be fixed in a matter of weeks or months. Progress should be obtained in the short-term, but such situations usually require consistent, ongoing attention to achieve a long-term solution.

Performing the appropriate rehabilitative activities is critically important and chiropractic care can be of great assistance in getting the most out of your exercise program. Regular chiropractic care improves the mobility of your spinal column and removes nerve interference which may cause tight, inflamed muscles. The result is a body that is optimized for good health and full function. By enabling maximum spinal mobility and maximum function of your nerve system, regular chiropractic care helps maximize your body's ability to recover from chronic injury.

Please let us know if we can help you improve your health in any way!

(386) 492-4881 or reach us on the web at www.AtlanticChiroFL.com

¹Keener JD: Revision rotator cuff repair. Clin Sports Med 31(4):713-725, 2012

²Lewis 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

³Andersen 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

That Spare Tire Around Your Middle Can Be Hazardous to Your Health!

Pot belly. Spare tire. The middle age spread. These are just a few of the endearing names bestowed to the extra layer of fat that accumulates around the abdomen. But aside from the amusing nicknames, this type of fat is a serious danger. Unlike fat that appears on other parts of your body, belly fat increases your risk for cardiovascular disease, diabetes, metabolic syndrome, sleep apnea and some types of cancer.

Subcutaneous fat is the jiggly fat that rests between your skin and abdominal wall. Visceral fat is the next layer and surrounds your internal organs. Visceral fat is biologically active. It produces an excess of hormones, which increase the risk of insulin resistance - a key factor in type 2 diabetes. This hormonal imbalance puts women at higher risk of breast cancer. And visceral fat boosts inflammation throughout your body. Your chiropractor can tell you how inflammation is closely tied to numerous diseases and health conditions.

Why does belly fat affect so many people? Genetics play a role, so you may see the problem from one generation of a family to the next. Hormone fluctuations in the body can increase fat. After menopause, hormonal changes in women cause fat to gather more in the belly than hips or legs. As you age you lose muscle mass and your metabolism slows, which makes it easier to acquire fat in the abdominal area.

Poor dietary habits and lack of physical activity are also big contributors to this problem. Our increasingly sedentary ways have unleashed an explosion of obesity across North America and other industrialized areas of the world. Our love of unhealthy fatty foods and refined carbohydrates has made it all too easy to surge the waistline well past the appropriate size.

What to do?  In our next issue we will look at ways to combat this through diet and exercise. In the meantime, talk to your Chiropractor about things you can start doing today!

  www.atlanticchirofl.com

(386) 492-4881

Your Personal Health Insurance Policy

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.

 

 Chiropractic Care and Your Personal Health Insurance Policy

When we talk about lifestyle and good health, we usually only consider exercise and nutrition. A third area - rewarding and fulfilling relationships and interests - may be added as an afterthought. But a fourth area - chiropractic care - is in fact the key to gaining the benefits from all the other lifestyle areas and activities.
Chiropractic care focuses on how your body is doing its job. This "job" is to link harmoniously all the various separate physiological activities - to make sure all your body's systems are working well together. The responsibility for this harmony lies with the nerve system, the master system that ties together the functioning of your heart and lungs, your stomach and other digestive organs, your endocrine system, and your immune system. By identifying and correcting misalignments in the spinal column, chiropractic care helps ensure that your nerve system is functioning optimally. When your nerve system is doing its job, the rest of your body has the opportunity to produce the maximum health available. As a result, chiropractic care helps you get the most out of all your other activities and helps you gain and retain good health.

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

Atlantic Chiropractic and Wellness Center is dedicated to helping you achieve your wellness objectives.

Click here or call us at 386-492-4881 today!
www.atlanticchirofl.com

Exercise Smarter, Not Harder!

We all want to get the most out of the time we spend exercising, and it's natural to think that exercising harder is going to provide a bigger, faster payoff. But exercising harder without adequate preparation often leads to injury. Then there's recovery time, possibly the need for rehabilitation, and ultimately you're back at the beginning in terms of fitness, strength, and endurance. Injuries are to be avoided, if at all possible. The best way to avoid injury is to exercise smarter. Exercising smarter is also the best way to achieve continual, progressive gains in fitness, health, and well-being.

Exercising smarter means doing what you're capable of doing, and then doing a little bit more. For example, if you're a runner and typically run three miles a day, three times a week, it wouldn't be smart to do an eight-mile run the next time you go out. The likely outcome would be a strained muscle, shin splints, or worse. If you lift weights and typically bench press 100 pounds, it wouldn't be smart to find out what it feels like to bench press 150 pounds. What it could feel like is a back, neck, or shoulder injury. In either scenario, the price paid for attempting to train "harder" is at least two weeks of down time, possibly much longer, while you recover from your injury. Of course, we've all made mistakes and sometimes training injuries just happen, but tempting fate by doing too much is not, in fact, "smart."

The goal with any type of exercise is to progress gradually over time.¹ For example, if you're 60 years old and haven't exercised for many years, a walking program is a good way to begin. On your first day, walk at a comfortable, steady pace for 10 minutes. That may not feel like much, but you will be increasing your total time over the next four to six weeks. The next day, add a couple of minutes. As long as you're continuing to feel good, add a couple of minutes on every second day or so, building up consistently to a total of 30 minutes per day. At this point, you're walking 30 minutes per day, five times per week. Next, every second day or so, increase your pace by a bit.

Don't increase your pace if you feel uncomfortable or feel as if you're working too hard. Be in tune with what you're doing. After four to six weeks of gradually increasing your pace, you'll probably be able to walk 30 minutes per day, five days a week, at a nice brisk pace.² You may also notice that you've lost some weight,³ you feel more flexible, you're standing more upright, your skin has a nice, healthy glow, and you're sleeping more soundly and more restfully.

Use the same gradual approach with strength training. Start with lighter weights, not heavier weights, than you think you can use. With lighter weights, you can build up your strength over time. With weights that are too heavy, there's always the danger of incurring an injury that will set you back and interfere with your training. Exercising smarter leads to consistent gains in strength, muscle mass, ability to do physical work, and overall health.

It's natural to want to exercise harder. But exercising smarter is the way to go for long-term benefit without the danger of time-wasting injuries. Exercising smarter is the effective way to maximize the value of our investment in physical fitness.

www.atlanticchirofl.com

¹Braham R, et al: Can we teach moderate intensity activity? Adult perception of moderate intensity walking. J Sci Med Sport 15(4):322-326, 2012

²Centers for Disease Control and Prevention: Vital signs: walking among adults - United States, 2005 and 2010. MMWR Morbid Mortal Wkly Rep 61:595-601, 2012

³Exercise training and impaired glucose tolerance in obese humans. McNeilly AM, et al: J Sports Sci 30(8):725-732, 2012

The Snack Trap

We've all heard that snacking is great for the metabolism...but have you taken it too far?
In other words, your excessive snacking may be killing your fitness results.

Let's face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat. Even if you're eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

Here's what you need to know to avoid The Snack Trap:

1) Calories Count. Even when you're snacking on "healthy" food, you've got to keep track of how many calories that you're taking in. Almonds are healthy, but if you down 800 extra calories in them you'll quickly gain weight.

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you'll quickly be hungry again.

4) Don't Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips...basically any guilty snack food you could think of. The premise is that since you're only eating 100 calories, the snack is healthy. I'm sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

5) Use The 'Is It Real' Test. As a rule of thumb, you should use the "Is it real?" test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it's good for you. If your snack can't go bad, then it's bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

Now you know how to snack in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in getting in shape and losing weight.

Call or email our office today to get started on a results-driven nutrition program.
www.atlanticchirofl.com
(386) 492-4881

5 Fitness Snacks

1. Hard Boiled Egg and Sliced Veggies.
2. Sliced Apple and Almond Butter.
3. Natural, Low Sodium Jerky.
4. Seasonal Berries with 1/4 cup of Almonds.
5. A Bag of Homemade Kale Chips. See recipe below.

Guilt-Free Kale Chip Snack

Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.
Servings: 5

Here's what you need

• 1 bunch kale, washed and torn, stems discarded
• 1 Tablespoon olive oil
• dash of salt and pepper

1. Preheat oven to 300 degrees F.
2. In a large bowl mix the kale pieces with all of the ingredients.
3. Spread evenly on foil-lined baking sheets.
4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

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Causes and Treatment Options for Muscle Cramps

A muscle cramp can bring a jogger to his knees or elicit the fear of drowning in a swimmer; however, athletes are not the only individuals to experience a muscle cramp or spasm. According to one estimate, approximately 95 percent of people will at some time in life experience the sudden, sharp pain associated with a muscle cramp.

A muscle spasm is an involuntary contraction of a muscle, part of a muscle, or several muscles that usually act together. If the spasm is forceful and sustained, it becomes a cramp. Most people describe a muscle cramp as a feeling of tightness in the muscle; it’s not unusual to feel a lump of hard muscle tissue underneath the skin in the vicinity of the cramp. During a spasm or cramp, it may be painful, or even difficult, to use the affected muscle or muscle group.

Cramps and spasms can affect any muscle, even those affiliated with the body’s various organs; however, they are most common in the calves, hamstrings, and quadriceps. Cramps in the feet, hands, arms, and lower back occur frequently, as well.

Many possible causes
Common as they are and painful as they can be, a shroud of mystery surrounds the cause of muscle spasms and cramps. Some researchers believe that inadequate stretching and muscle fatigue lead to cramps. According to the University of Michigan, other possible factors include a low level of fitness, overexertion (especially in intense heat), stress, and depletion of electrolytes through excess sweating or dehydration. Certain diuretic medications can also cause cramping due to a loss of sodium, potassium, and magnesium.

Treatment of muscle spasms
Typically, muscle cramps require no treatment other than patience and stretching; medicines are not generally needed to treat an ordinary muscle cramp. Gentle and gradual stretching, along with massage, may ease the pain and hasten recovery.

When a muscle spasm or cramp is the result of an injury, applying ice packs for the first two to three days may help alleviate the pain. Spasms that last a long time may be treated with moist heat for 20 minutes several times a day.

If you tend to get muscle cramps during exercise, make sure you drink enough fluids, and, after your workout, consider a warm Epsom salt bath followed by stretching of the affected muscles. Generally speaking, water is sufficient for rehydration; however, some may find a sports drink or juice beneficial as a means to restore their body’s electrolyte balance.

If your muscle cramps are associated with a specific medical condition, keep in mind that you need to address the underlying health problem for the cramps to subside.

Tips for Prevention
As with any health condition, it is always best to prevent muscle cramps or spasms—especially if you tend to develop them. Consider altering your diet and lifestyle by incorporating the following suggestions:

• Take steps to improve your diet. Eliminate sugar and caffeine from the diet, and increase consumption of fiber and protein. In addition, remember to eat plenty of calcium- and magnesium- rich foods, such as green leafy vegetables, yogurt, legumes, whole grains, tofu, and Brazil nuts. High-potassium foods, including bananas, avocados, lima beans, and fish, may also be helpful.
• Before and after you exercise, stretch muscle groups that tend to cramp.
• Incorporate strengthening exercises into your fitness routine.
• Avoid dehydration. To prevent dehydration, consume plenty of fluids and foods high in water such as fruits and vegetables.
• Avoid excess sodium and soda (high in phosphoric acid), as they can leach calcium.
• Avoid chocolate, caffeine, and alcohol, which can interfere with magnesium absorption.
• Improve your posture. For example, you may have mid-back spasms after sitting at a computer desk for too long in an awkward position.

Vitamin E has been said to help minimize cramp occurrence. Although scientific studies documenting this effect are lacking, anecdotal reports are common and fairly enthusiastic. Since vitamin E is thought to have other beneficial health effects and is not toxic in usual doses, taking 400 units of vitamin E daily could be considered.

Discuss with your doctor of chiropractic if your cramps are severe, happen frequently, respond poorly to simple treatments, or are not related to obvious causes like strenuous exercise. These could indicate a possible problem with circulation, nerves, metabolism, hormones, medications, and/or nutrition.

If you have any questions on this or any other condition, please contact our office at (386) 492-4881, and please visit our website at www.atlanticchirofl.com!

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.

 

 Chiropractic Care Helps Your Body Be Smarter

Your body's awareness of where it is in three dimensions is critical to your ability to function effectively in the world. This awareness depends on proprioceptors. These specialized nerve endings are part of your nervous system - your body's master system.

Nerve signals are transmitted from proprioceptors in joints and muscles, along nerve pathways, to spinal nerves. Spinal nerves connect to the spinal cord, and from there signals are transmitted to the brain. But spinal nerves are a potential bottleneck to the free flow of information. These nerves may become irritated or inflamed, blocking accurate information from reaching the brain and accurate instructions from reaching the rest of the body.

Chiropractic care helps keep your body free of nerve interference. By correcting spinal misalignments, chiropractic care helps remove nerve interference and ensures a free flow of information from the brain, to the spinal cord, to all the body's cells, and back again. Optimal health and well-being are the result.

Please visit us at www.atlanticchirofl.com for more information on how chiropractic can help you!

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.

Your Waste Removal System

The body’s lymphatic system is connected to every other organ, yet few people pay much attention to it unless something goes terribly wrong with it – then it becomes a real cause for concern.
What is the lymphatic system and why is it so important? Just as the cardiovascular system carries oxygen and nutrients to every cell in the body through blood pumped from the heart, the lymphatic system, made up of your lymph vessels and nodes, tonsils, adenoids, appendix, spleen, and thymus gland, is the body's "rubbish collector" that filters out toxins, waste and other debris at the cellular level. If the flow of lymph fluid is blocked in any way, the fluid becomes thick and toxic.

One of the best ways to keep the lymph fluid moving properly through the body is to exercise. Physical movement helps the lymph system to keep from becoming “sluggish.” A sluggish lymphatic system may cause illness, pain and disease, including heart disease, sinusitis, viral/bacterial infections, fatigue, loss of energy, eczema, and even cancer.

In today’s world, many people have become sedentary. Because there is no lymphatic “pump,” like the heart, the lymphatic system relies on muscle contractions, the result of movement and exercise, to push the lymphatic fluid throughout the body. Any exercise that incorporates major muscle groups and deep breathing assists lymph flow.

Walking, jumping on a small trampoline (rebounder), running, swimming or any type of aerobic exercise helps contract muscles and increase lymph circulation.

Here’s an exercise that you can do almost anywhere to stimulate lymph flow in the chest and underarm area:

Stand in a relaxed position with your feet close together. Hold your arms out to the side, palms down, parallel to the floor. Rotate arms in small circles; forward 10 times, then backwards 10 times. Repeat, rotating in medium size circles and then again in large circles. Do this two to three times several times during the day.

Take care of your lymphatic system, and it will take care of you!

Smart Tips for a Healthy Back

We are honored to know that our patients consider us their first stop for treatment of their back pain.  Though we receive great satisfaction from helping our patients get back on their feet after an accident or injury, chiropractic treatments are just a portion of the service we provide.  We hate to see our patients suffer strains or pulled muscles while doing things they love, like gardening, tennis, or just tossing a ball with the kids in the backyard.  To help you enjoy life without back pain ruining your fun, we always take time to help you understand ways to protect your back from injury.  By following a few rules and developing some healthy habits, protecting your back is easy!

Healthy Back Tip #1: Warm up before you shape up!

One of the most common mistakes people make is neglecting to take time to warm up their muscles before strenuous activities.  When back muscles are not prepared for lifting, throwing or bending, it’s very easy to cause strain or injury that puts you on the sidelines and leaves you wincing.  Before sports or activities, like moving furniture or organizing the garage, take 5 minutes to warm up your back.  To make your exercises effective, consider the types of movement you might require of your back muscles and practice those movements gently to engage the muscles.  Will you be twisting and lifting?  Try side bends to warm up the muscles that support your spine.  Carrying heavy boxes?  Trunk rotations can limber up the lower back.  There are a variety of yoga exercises that can be performed while standing or lying down that help stretch and strengthen the back.  Learn more about yoga by trying a beginner’s class, researching yoga poses online or renting a yoga DVD.

Healthy Back Tip #2:  Practice Smart Lifting

Proper lifting technique isn’t just for weightlifters!  If you buy dog food in 40 pound bags at the warehouse store or lug baskets of laundry around the house, you, too, need to know to lift heavy loads correctly:

• Bend your knees—This move protects the lower back and distributes weight to your leg muscles, which can handle a heavier load than your back can.
• Keep heavy loads centered—Carrying laundry baskets on your hip might seem like the right thing to do, but that heavy load on one side of your body can cause spinal alignment issues.
• Brace yourself—If you anticipate a day of heavy lifting, investing in a lightweight lower back support brace will help protect your lower back from overexertion. 
• Cart it—Hand-truck carts and wheeled baskets can be your back’s best friend.  Keeping a small, collapsible cart in your car is great for transporting packages into the post office or getting that stack of sports drinks and snacks out to the ball field on game day.  Before you resort to carrying heavy loads, put safety first and load up a cart!  Check your local office supply store for a selection of inexpensive, sturdy carts or hand-trucks. 

Healthy Back Tip #3:  Stop if it hurts

Our bodies are constantly sending us messages about what they need.  Sudden back pain is a powerful message to stop what you are doing right away.  If you reach or bend and feel a twinge or pull, your body is telling you something just isn’t right.  Take a moment to consider why it hurts.  Should you have warmed up first?  Is the load too heavy for you?  Are you lifting properly?  Is there an easier, back-healthy way to accomplish the task?  Listen to your body and pay attention to its messages.  It will reward you with less sprains and strains!
Protecting your back from injury is an important part of a healthy life, and it is easy to do if you remember to warm up and practice safe movements that do not place unnecessary strain on your back muscles.  Keep your back strong with exercise and good posture.  Support your spine by strengthening your abdominal muscles and keeping your core strong.  Visit us for regular chiropractic adjustments, even when you are pain-free, to help keep your back healthy and ready for all the fun and adventure life has to offer!

What's Wrong With My Back?

Not all back problems are created equal. One person may have been working on a home improvement project and injured her back while simultaneously bending and twisting. Another person may have developed back pain as a result of a vehicular collision. Another person may be experiencing back pain as a result of osteoporosis. Yet another person may have a serious illness which causes back pain as a related problem.

Back pain is a problem common to many types of injuries and illnesses. How can you tell the difference - in other words, how can you tell when back pain requires you to take action, such as seeing your chiropractor? A reasonable approach is to use a 48-hour guideline. Your body usually has a powerful ability to heal itself. If your back pain hasn't gone away on its own within 48 hours, then seeking professional assistance is a very good plan.

However, some situations require immediate attention. For example, if you've had an accident, seeing your chiropractor right away is probably the right thing to do. In another scenario, if you begin to experience severe pain without an obvious cause, then seeing your chiropractor right away makes a great deal of sense. Like many things in life, having physical pain requires us to use good judgment. The 48-hour rule-of-thumb applies to most situations, but if you've had an accident or are having an unusual problem, see your chiropractor as soon as possible, today if necessary.

When a person has back pain, it's very important to make sure there are no related problems. Most of the time there aren't, but no one wants to be the exception and it's always better to be safe than sorry. Making your own diagnosis is never a good idea. "Oh, that's been bothering me for months," some people will say. "It's just back pain." Of course, such an approach to one's health violates the 48-hour rule. If the problem really wasn't anything much, it would have gone away within a few days. Something else is going on, and usually the longer a physical problem is left untreated the more difficult it is to deal with. The old expression, "an ounce of prevention is worth a pound of cure" is as true today as it was 100 years ago.

Your chiropractor is an expert in back pain. They know that physical pain happens for a reason.^1,2 Their job is to discover that reason, using the tools of history taking, physical examination, biomechanical analysis, and special tests, if necessary, such as x-rays and other imaging methods. Most of the time, the underlying problem is mechanical in nature, involving the spinal joints and associated soft tissues, including the ligaments, muscles, and tendons. Such mechanical problems cause the vast majority of cases of back pain, and are directly addressed by chiropractic care.³ In unusual circumstances, your chiropractor will refer you to another specialist. The important approach in all situations is to seek appropriate care. Your chiropractor's office is the right place to start.

 
Most people now know the importance of exercise in daily life. The benefits of exercise range from improved strength, balance, and agility to deeper, more restful sleep, improved outlook on life, and heightened levels of creativity. Of course, there's also an additional direct benefit for persons with back pain.
Most cases of back pain are biomechanical in nature. In these circumstances, spinal joints have lost some mobility and spinal muscles have become tight. The long-term result is back pain, which may be mild, moderate, or severe, depending on the extent of the biomechanical dysfunction. Chiropractic care is the specific treatment for problems involving the spinal joints and muscles. Exercise is an important addition to chiropractic care. When you perform challenging activities throughout a full range of motion, as you do when you exercise, you're retraining the joints and muscles of your back. By engaging in such activities on a regular basis, you're helping to restore spinal strength and mobility, enhancing the benefits you're receiving from chiropractic care.

Your chiropractor is an expert in rehabilitative exercise and will be glad to design an exercise program that will work for you.

¹Bakker EW, et al: Spinal mechanical load as a risk factor for low back pain: a systematic review of prospective cohort studies. Spine 34(8):E281-E293, 2009

²Shambrook J, et al: Clinical presentation of low back pain and association with risk factors according to findings on magnetic resonance imaging. Pain 157(7):1659-1665, 2011

³Wilder DG, et al: Effect of spinal manipulation on sensorimotor functions in back pain patients: study protocol for a randomised controlled trial. Trials 12:161, 2011

Eating Healthy While Eating Out!

When you eat at home, you know what you’re getting. Head to a restaurant, and it’s another story.
The ingredients, method of preparation, and portion size can easily add excess calories to your diet.

Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.

Before heading out to dinner tonight, here are some tips to enjoy a healthy meal.

So Many Options
When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.

For your main course, choose chicken, turkey, ham, or fish over beef. If it comes with a sauce, avoid creamy or cheesy sauces and go with a tomato or vegetable sauce.

Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes.

Need some extra seasoning? Leave the salt and butter alone. Instead, reach for some fresh herbs or lemon. And if the meal comes with bread, choose a whole-grain option and go with a sherbet, sorbet, or fresh fruit if you can’t say no to dessert.

Food Preparation
Menus are often vague when it comes to the way the food is prepared. If you're not sure or the menu doesn't say how the food is prepared, be sure to ask.

Remember—restaurant foods are full of fats, as fats help keep the food moist and yummy.

To play it safe and to avoid excess fat, choose foods that are grilled, boiled, steamed, stir-fried, or poached instead of fried, baked, or battered. Also, take control of your food destiny by asking that your meal be prepared with olive oil instead of butter or other fats.

When your salad arrives, opt for oil and vinegar rather than dressing. Or have your dressing on the side so you can limit the amount you use.

Terms to watch for include “lightly breaded,” “wrap,” “baked,” and “vinaigrette.” These may all sound healthy but may are deceiving.

Foods that are lightly breaded are often deep-fried. A wrap may sound like a good option, but two slices of bread may have fewer calories than a 10-inch tortilla. Baked sounds better than fried, but it could possibly mean the food is baked deep-dish style and contains high-fat, creamy ingredients. While baked salmon is a good choice, baked lasagna is high in fat. And though vinaigrette dressing sounds healthier than a cream based dressing, it is mostly oil, so order it on the side.

Portion Control
Not only do portions keep getting bigger, so do the plates that hold them! With so much food sitting in front of you, it is sometimes hard to resist the temptation to eat it all—especially when you paid so much for it.

To avoid the temptation to eat unhealthily large portions, split or share the entree, then choose a soup, salad, or extra side. If you know you'll get too much food, go ahead and ask for a to-go box when you order. That way you can divide the food as soon as you get it, so you won’t have to stare at the extra food as you eat.

Know What to Look For
Knowing what to look for on a menu and what to avoid will help you choose healthier, low-fat options. If you find that your diet is lacking fruits, vegetables, or whole grains when you eat out, make up for it when you eat your other meals at home.

Remember that healthy eating is only half of the battle when it comes to losing weight.

A regimented exercise plan is a necessity for effective and healthy weight loss!

Adjust Your Mindset!

Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch your calorie intake drop instantly!

Resolution of Infertility Followed by a Healthy Pregnancy and Delivery with Chiropractic

From the Journal of Pediatric, Maternal & Family Health comes a case study published on March 12, 2012 documenting the  resolution of infertility in a woman previously diagnosed with a case of Polycystic Ovarian Syndrome. Polycystic Ovarian Syndrome is a condition in which there is an imbalance of a woman's female sex hormones. This imbalance can lead to infertility and affects approximately 6.6% of reproductive-aged women.
The authors of the study start by reporting that infertility is a wide-spread problem that affects one in five couples. Of these it is estimated that 60% are due to a female health problem. As a result 9.3 million women seek infertility treatment at some point during their lives. Most of the care sought is medical care.
In this case a 29 year old woman previously diagnosed with Polycystic Ovarian Syndrome and infertility sought chiropractic care. The study reports that she had been unable to become pregnant for six months. She had been to a medical practitioner one week earlier but had heard that chiropractic care could be helpful and therefore sought chiropractic care.
A chiropractic examination was performed including a spinal and nerve system analysis. It was determined that subluxations were present in multiple areas of the woman's spine resulting in nerve system malfunction. A series of specific spinal adjustments were initiated to correct the subluxations.
The study reports that after two months of care the patient was told by her medical doctor that she was pregnant. It was estimated that the woman became pregnant between the second and fifth chiropractic visit. The study reports that the pregnancy was normal and that the woman delivered a healthy 6 pound 7 ounce baby girl after an all natural labor.
In their discussion and conclusion the authors discussed how spinal misalignments could cause infertility by stating, "A subluxation is characterized by a dysfunction of the nervous system that results in widespread physiological changes and altered health status." The authors continued to discuss the additional benefits in this case by noting, "Following initiation of chiropractic care, the patient not only became pregnant, but also reported improvement in many facets of her life, including improved sleep, better dietary choices, increased water consumption, and an improvement in her ability to exercise."