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May 2022 Health Newsletter

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The information contained and the opinions expressed in this newsletter do not necessarily represent the opinions of Dr. Ross and Island Chiropractic Centre.

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Current Articles

» Chiropractic Advice for Pregnancy
» Headaches and Chiropractic
» Chronic Pain and Depression
» Neck Pain: Causes and Treatments
» Silver Linings: Tips for Healthy Aging
» Sitting on the Job? Mindfulness, Variety Can Help You Keep Moving
» Exercise, the Easy Way
» Class IV Therapeutic Laser Treatments
» Noticing More Joint Pain Lately? Blame It on Stress
» Headaches Affect Nearly Half Of All Adults

Chiropractic Advice for Pregnancy

Chiropractic Advice for Pregnancy

As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 25 to 35 pounds, combined with the increased stress placed on the body by the baby, may result in severe discomfort. Studies have found that about half of all expectant mothers will develop low back pain at some point during their pregnancies.pregnancy 300x188

This is especially true during late pregnancy, when the baby’s head presses down on a woman’s back, legs and buttocks, irritating her sciatic nerve. For those who already suffer from low back pain, the problem can become even worse.

During pregnancy, a woman’s center of gravity almost immediately begins to shift forward to the front of her pelvis. Although a woman’s sacrum—or posterior section of the pelvis—has enough depth to enable her to carry a baby, the displaced weight still increases the stress on her joints. As the baby grows in size, the woman’s weight is projected even farther forward, and the curvature of her lower back is increased, placing extra stress on the spinal disks.

While these changes sound dramatic, pregnancy hormones help loosen the ligaments attached to the pelvic bones. But even these natural changes designed to accommodate the growing baby can result in postural imbalances.

The American Chiropractic Association offers the following tips to reduce and manage pain during pregnancy:

Exercise

  • Safe exercise during pregnancy can help strengthen your muscles and prevent discomfort. Try exercising at least three times a week, gently stretching before and after exercise. If you weren’t active before your pregnancy, check with your doctor before starting or continuing any exercise program.
  • Walking, swimming, and stationary cycling are relatively safe cardiovascular exercises for pregnant women because they do not require jerking or bouncing movements. Jogging can be safe for women who were avid runners before becoming pregnant—if done carefully and under a doctor’s supervision.
  • Be sure to exercise in an area with secure footing to minimize the likelihood of falls.
  • Stop your exercise immediately if you notice any unusual symptoms such as vaginal bleeding, dizziness, nausea, weakness, blurred vision, increased swelling, or heart palpitations.

Health and Safety

  • Wear flat, sensible shoes. High or chunky heels can exacerbate postural imbalances and make you less steady on your feet, especially as your pregnancy progresses.
  • When picking up children, always bend the knees and lift with a neutral spine (maintaining the natural curves of the spine without overextending). And never turn your head when you lift. Avoid picking up heavy objects, if possible.
  • Get plenty of rest. Pamper yourself and ask for help if you need it. Take a nap if you’re tired, or lie down and elevate your feet for a few moments when you need a break.

Pregnancy Ergonomics

  • Sleep
    • Sleep on your side with a pillow between your knees to take pressure off your lower back. Full-length “body pillows” or “pregnancy wedges” may be helpful.
    • Lying on your left side allows unobstructed blood flow and helps your kidneys flush waste from your body.
  • Work
    • If you have to sit at a computer for long hours, make your workstation ergonomically correct. Position the computer monitor so the top of the screen is at or below your eye level. Place your feet on a small footrest to take pressure off your legs and feet.
    • Take periodic breaks every 30 minutes with a quick walk around the office or block.

Nutrition

  • Eat small meals or snacks every four to five hours—rather than the usual three large meals—to help keep nausea or extreme hunger at bay.
  • Snack on crackers or yogurt—bland foods high in carbohydrates and protein.
  • Keep saltines in your desk drawer or purse to help stave off waves of “morning sickness.”
  • Supplementing with at least 400 micrograms of folic acid a day before and during pregnancy has been shown to decrease the risk of neural tube birth defects, such as spina bifida.
  • Check with your doctor before taking any vitamin or herbal supplement to make sure it’s safe for you and the baby.

How Can Chiropractic Help?

Before you become pregnant, your doctor of chiropractic can detect any imbalances in the pelvis or elsewhere in your body that could contribute to pregnancy discomfort or possible neuromusculoskeletal problems after childbirth.

Many pregnant women have found that chiropractic adjustments provide relief from the increased low back pain brought on by pregnancy. Chiropractic manipulation is safe for the pregnant woman and her baby and can be especially appealing to those who are trying to avoid medications in treating their back pain. Doctors of chiropractic can also offer nutrition, ergonomic, and exercise advice to help a woman enjoy a healthy pregnancy.

Chiropractic care can also help after childbirth. In the eight weeks following labor and delivery, the ligaments that loosened during pregnancy begin to tighten. Ideally, joint problems brought on during pregnancy from improper lifting or reaching should be treated before the ligaments return to their pre-pregnancy state to prevent further muscle tension.

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.

 

Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. To find an ACA chiropractor near you, click here.

Author: ACA
Source: ACA


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Headaches and Chiropractic

If you have a headache, you’re not alone. Many people suffer from headaches — some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea.

What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Take pain medication and hope it goes away? There is an alternative.

Research shows that spinal manipulation therapy (SMT) – a centerpiece of chiropractic care – may be an effective treatment option for cervicogenic headaches, which are tension headaches and headaches that originate in the neck. Pain medications have limited effects on these types of headaches, so attention has turned to the use of non-drug options. A scientific review of research1 published in 2020 determined that SMT could be considered an effective treatment for tension headaches because it provides “superior, small, short-term effects for pain intensity, frequency and disability when compared with other manual therapies.” The authors recommend additional studies to better understand the findings.

Headache Triggers

Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About five percent of all headaches are warning signals caused by physical problems.

Ninety-five percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease. The headache itself is the primary concern.

In addition, people today engage in more sedentary activities than they used to, and more hours are spent in one fixed position or posture. This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache.

What Can You Do?

Consider these lifestyle strategies to prevent and help alleviate headaches:

  • If you spend a large amount of time in one fixed position, such as in front of a computer or on a cell phone, typing, playing video games or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.
  • Low-impact exercise may help relieve the pain associated with primary headaches. However, if you are prone to dull, throbbing headaches, avoid heavy exercise. Engage in such activities as walking and low-impact aerobics.
  • Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headaches.
  • Drink an adequate amount of water each day to help avoid dehydration, which can lead to headaches.

What Can a Doctor of Chiropractic Do?

Your doctor of chiropractic may take one or more approaches to alleviate pain from a primary headache:

  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.
  • Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.
  • Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help relieve the recurring joint irritation and tension in the muscles of the neck and upper back.

Doctors of chiropractic undergo extensive training to help their patients in many ways – not just back pain. They know how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems.

Avoid the Following Food “Triggers”

Certain foods can also contribute to the development of headaches:

  • Avoid caffeine. Foods such as chocolate, coffee, sodas and cocoa contain high levels of the stimulant.
  • Avoid foods with a high salt or sugar content. These foods may cause migraines resulting in sensitivity to light, noise or abrupt movements.
  • Avoid drinking alcoholic beverages. These drinks can dehydrate you and cause headache pain.
  • Some headache sufferers may want to avoid not only caffeine, but also high-protein foods, dairy products, red meat and salty foods.

Chiropractic Care Can Help

Talk to your doctor of chiropractic about other ways to prevent pain. Doctors of chiropractic are trained and licensed to examine and treat the entire body with specific emphasis on the nervous and musculoskeletal systems. In addition to their expertise in spinal manipulation, chiropractors are trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary and lifestyle counseling.

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.

 
Reference
  1. Fernandez M, Moore C, Tan J, Lian D, Nguyen J, Bacon A, Christie B, Shen I, Waldie T, Simonet D, Bussières A. Spinal manipulation for the management of cervicogenic headache: A systematic review and meta-analysis. Eur J Pain. 2020 Oct;24(9):1687-1702. doi: 10.1002/ejp.1632. Epub 2020 Jul 20. PMID: 32621321.
 

Author: ACA
Source: ACA


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Chronic Pain and Depression

Pain serves an important function in our lives. When you suffer an acute injury, pain warns you to stop the activity that is causing the injury and tells you to take care of the affected body part.

Chronic pain, on the other hand, persists for weeks, months, or even years. Some people, often older adults, suffer from chronic pain without any definable past injury or signs of body damage. Common types of chronic pain include headaches, low back pain and arthritis. Unfortunately, there is scant objective evidence or physical findings to explain such pain.

Until recently, some doctors who could not find a physical cause for a person’s pain simply suggested that it was imaginary — “all in your head.” Now, emerging scientific evidence is demonstrating that the nerves in the spinal cord of patients with chronic pain undergo structural changes.

Psychological and social issues often amplify the effects of chronic pain. For example, people with chronic pain frequently report a wide range of limitations in family and social roles, such as the inability to perform household or workplace chores, take care of children, or engage in leisure activities. In turn, spouses, children and co-workers often have to take over these responsibilities. Such changes often lead to depression, agitation, resentment and anger for the pain patient, as well as stress and strain in family and other social relationships.

How is depression involved with chronic pain? Depression is thought to be three to four times more common in people with chronic pain than in the general population. In addition, 30 to 80 percent of people with chronic pain will experience some type of depression. The combination of chronic pain and depression is often associated with greater disability than either depression or chronic pain alone.

People with chronic pain and depression suffer dramatic changes in their physical, mental and social well-being—and in their quality of life. Such people often find it difficult to sleep, are easily agitated, cannot perform their normal activities of daily living, cannot concentrate, and are often unable to perform their duties at work. This constellation of disabilities starts a vicious cycle—pain leads to more depression, which leads to more chronic pain. In some cases, the depression occurs before the pain.

Depression associated with pain is powerful enough to have a substantial negative impact on the outcome of treatment, including surgery. It is important for your doctor to take into consideration not only biological, but also psychological and social issues that pain brings.

What is the treatment for chronic pain and depression?

The first step in coping with chronic pain is to determine its cause, if possible. Addressing the problem will help the pain subside. In other cases, especially when the pain is chronic, you should try to keep the chronic pain from being the entire focus of your life.

  • Stay active and do not avoid activities that cause pain simply because they cause pain. Avoiding performing activities that you believe will cause pain only makes the condition worse in many cases. The amount and type of activity should be directed by your doctor, so that activities that might actually cause more harm are avoided.
  • Relaxation training, hypnosis, biofeedback, and guided imagery can help you cope with chronic pain. Cognitive therapy can also help patients recognize destructive patterns of emotion and behavior and help them modify or replace such behaviors and thoughts with more reasonable or supportive ones.
  • Distraction (redirecting your attention away from chronic pain), imagery (going to your “happy place”), and dissociation (detaching yourself from the chronic pain) can be useful.
  • Involving your family with your recovery may be quite helpful, according to scientific evidence.

Feel free to discuss these or other techniques with your doctor of chiropractic. They can suggest some simple techniques that may work for you or refer you to another healthcare provider for more in-depth training in these techniques.

Signs and Symptoms

Some of the common signs and symptoms of chronic pain include:

  • Pain beyond six months after an injury
  • Allodynia—pain from stimuli which are not normally painful and/or pain that occurs other than in the stimulated area
  • Hyperpathia—increased pain from stimuli that are normally painful
  • Hypersensation—being overly sensitive to pain

Signs of major clinical depression will occur daily for two weeks or more, and often include many of the following:

  • A predominant feeling of sadness; feeling blue, hopeless or irritable, often with crying spells
  • Changes in appetite or weight (loss or gain) and/or sleep (too much or too little)
  • Poor concentration or memory
  • Feeling restless or fatigued
  • Loss of interest or pleasure in usual activities, including sex
  • Feeling of worthlessness and/or guilt

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.

Written by Lawrence H. Wyatt, DC, DACBR, FICC, and reviewed by the ACA Editorial Advisory Board.

Author: Lawrence H. Wyatt, DC, DACBR, FICC
Source: ACA


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Neck Pain: Causes and Treatments

Your neck, also called the cervical spine, begins at the base of the skull and contains seven small vertebrae. Incredibly, the cervical spine supports the full weight of your head, which is on average about 12 pounds. While the cervical spine can move your head in nearly every direction, this flexibility makes the neck very susceptible to pain and injury.

The neck’s susceptibility to injury is due in part to biomechanics. Activities and events that affect cervical biomechanics include extended sitting, repetitive movement, accidents, falls and blows to the body or head, normal aging, and everyday wear and tear. Neck pain can be very bothersome, and it can have a variety of causes. Here are some of the most typical causes of neck pain:

Injury and Accidents

A sudden forced movement of the head or neck in any direction and the resulting “rebound” in the opposite direction is known as whiplash. The sudden “whipping” motion injures the surrounding and supporting tissues of the neck and head. Muscles react by tightening and contracting, creating muscle fatigue, which can result in pain and stiffness. Severe whiplash can also be associated with injury to the intervertebral joints, discs, ligaments, muscles, and nerve roots. Car accidents are the most common cause of whiplash.

Growing Older

Degenerative disorders such as osteoarthritis, spinal stenosis, and degenerative disc disease directly affect the spine.

  • Osteoarthritis, a common joint disorder, causes progressive deterioration of cartilage. The body reacts by forming bone spurs that affect joint motion.
  • Spinal stenosis causes the small nerve passageways in the vertebrae to narrow, compressing and trapping nerve roots. Stenosis may cause neck, shoulder, and arm pain, as well as numbness, when these nerves are unable to function normally.
  • Degenerative disc disease can cause reduction in the elasticity and height of intervertebral discs. Over time, a disc may bulge or herniate, causing tingling, numbness, and pain that runs into the arm.

Daily Life

Poor posture, obesity, and weak abdominal muscles often disrupt spinal balance, causing the neck to bend forward to compensate. Stress and emotional tension can cause muscles to tighten and contract, resulting in pain and stiffness. Postural stress can contribute to chronic neck pain with symptoms extending into the upper back and the arms.

Chiropractic Care of Neck Pain

During your visit, your doctor of chiropractic will perform exams to locate the source of your pain. They will also ask you questions about your current symptoms and remedies you may have already tried. For example:

  • When did the pain start?
  • What have you done for your neck pain?
  • Does the pain radiate or travel to other parts of your body?
  • Does anything reduce the pain or make it worse?

Your chiropractor will also do physical and neurological exams. In the physical exam, your doctor will observe your posture, range of motion, and physical condition, noting any movement that causes pain. They will feel your spine, note its curvature and alignment, and feel for muscle spasm. A check of your shoulder area is also in order. During the neurological exam, your doctor will test your reflexes, muscle strength, other nerve changes, and pain spread.

In some instances, your chiropractor might order tests to help diagnose your condition. For example, an X-ray can show narrowed disc space, fractures, bone spurs or arthritis. If nerve damage is suspected, your doctor may order a special test called electromyography (an EMG) to measure how quickly your nerves respond.

Chiropractors are conservative care doctors; their scope of practice does not include the use of drugs or surgery. If your chiropractor diagnoses a condition outside of this conservative scope, such as a neck fracture or an indication of an organic disease, they will refer you to the appropriate medical physician or specialist. The doctor may also ask for permission to inform your family physician of the care you are receiving to ensure that your chiropractic care and medical care are properly coordinated.

Neck Adjustments

A neck adjustment (also known as a cervical manipulation) is a precise procedure applied to the joints of the neck, usually by hand. A neck adjustment works to improve the mobility of the spine and to restore range of motion; it can also increase movement of the adjoining muscles. Patients typically notice an improved ability to turn and tilt the head, as well as a reduction of pain, soreness and stiffness.

Of course, your chiropractor will develop a program of care that may combine more than one type of treatment, depending on your personal needs. In addition to manipulation, the treatment plan may include mobilization, massage or rehabilitative exercises, or something else.

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.

 

Author: ACA
Source: ACA


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Silver Linings: Tips for Healthy Aging

In what is being called the “Silver Tsunami,” the number of older Americans is expected to rise rapidly in the coming years. According to the U.S. Census Bureau, in 2018 there were 52 million people aged 65 and older in the United States. That figure is expected to reach over 70 million around the year 2030. At the same time, a growing body of evidence suggests that good genes are only a small part of the longevity puzzle. In fact, researchers now believe that chronic illness is not an inevitable consequence of aging and that it results more often from lifestyle choices.

Do you have a healthy aging plan? Experts recommend the following to get you started:

Embrace a Positive Attitude

Healthy seniors tend be very optimistic and always hope for the best. According to research, having a positive attitude is key to the ability to live longer and can lead to a healthier, higher quality of life. Researchers speculate that positive emotions may directly affect overall health, perhaps through direct mechanisms such as immune function, or indirectly, for example, by strengthening social support networks.

Stimulate Your Mind

Research shows that the more educated we are, the longer we live. And the benefits of education are even more pronounced when learning continues throughout our lives. Many healthy seniors take advantage of opportunities and possibilities that may not have been available to them earlier in their lives, such as second careers, volunteer activities, musical instruction, travel, writing and various classes in areas of interest. In addition, consider mentally challenging activities such as crossword puzzles or learning a new language.

Limit Stress and Stay Connected

Protect your mental and physical health by managing your stress at work and at home. Humor, meditation, exercise and optimism are good ways to naturally reduce stress and relieve tension.

Stay in Touch with Family and Friends

Those who maintain a close network of social support do best. Social contacts may encourage us to take better care of ourselves — by cutting down on smoking and drinking, for example, or seeking medical treatment earlier for symptoms that may indicate serious problems. Friends may also help us get through difficult times by offering coping mechanisms and having a positive effect on mood and self-esteem.

Take Advantage of Your Genes

Essentially, you can compensate for bad genes by healthy living — or ruin perfectly good genes with poor habits. Smoking and excessive alcohol intake, for example, increase the risk of many chronic diseases. As you age, be sure to get regular health screenings.

Support Your Body with Exercise

Instead of watching TV, train yourself to get active. Find fun ways to stay in shape, such as dancing, gardening, swimming, walking or jogging. Include strength training, as directed by a personal trainer or healthcare provider, to maintain muscle mass. Increased muscle tissue burns fat more efficiently, reduces your heart disease risk and lessens your chance of a broken hip from falling. For adults, a minimum of 30 minutes of moderate physical activity on most days of the week is recommended.

Make Healthy Diet Choices

What you eat and drink — and what you don’t eat and drink — can make a big difference to your health. To prevent weight gain and maintain good health, pay special attention to eating efficiently. Choose foods that maximize nutritional value and minimize calories. Overly processed foods often contain more calories and fewer nutrients. Instead, choose more whole, natural foods like fruits and vegetables, unsaturated fats, nuts, legumes and healthy sources of protein (white meat, fish and eggs).

Choose a Good Healthcare Provider

Even if you are healthy and make good preventive choices, it is essential to have access to a trusted, knowledgeable healthcare provider. A healthcare provider should:

  • Know and support all forms of healing and various approaches to health care to present patients with the most effective and safest preventive or treatment options available.
  • Emphasize prevention and whole-person wellness.
  • Teach healthy living practices.
  • Involve patients in decisions regarding their care.
  • Encourage patients to be responsible for their health.

Chiropractic Care Can Help

Talk to your doctor of chiropractic (DC) about ways to improve your health and quality of life. Chiropractic is a health care profession that focuses on disorders of the musculoskeletal system and the nervous system, and the effects of these disorders on general health. DCs are also trained to recommend therapeutic and rehabilitative exercises, and to provide nutritional, dietary and lifestyle advice.

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.

Reviewed by the ACA Editorial Advisory Board.
The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. To find an ACA chiropractor near you, click here.

References:

  1. “By 2030 All Baby Boomers Will Be 65 or Older,” U.S. Census Bureau,  https://www.census.gov/library/stories/2019/12/by-2030-all-baby-boomers-will-be-age-65-or-older.html, accessed June 24, 2021.
  2. Sweere J., Golden Rules for Vibrant Health in Body, Mind, and Spirit. Basic Health Publications, Aug. 1, 2004.
  3. Buettner, D., The Blue Zones, National Geographic, 2008.

Author: ACA
Source: ACA


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Sitting on the Job? Mindfulness, Variety Can Help You Keep Moving

This National Chiropractic Health Month, American Chiropractic Association (ACA) members and chiropractors nationwide are encouraging people to “Keep Moving!” by striving to add more movement to their daily lives. Scott Bautch, DC, shares tips for how to keep moving if you're sitting on the job.

As the world moves toward more sedentary lifestyles that have many working people parked in front of a computer for six to eight (or more) hours a day, it’s important to be mindful of the risks of sitting too much. Movement is essential to physical and mental health, and it’s important to integrate as much of it into our workdays as possible. Movement-friendly work environments are crucial for the well-being of employees and contribute to increased productivity, motivation and a positive attitude.

Our bodies are designed to move, and movement plays a vital role in allowing them to function properly. Without adequate physical activity, you put your body at higher risk for numerous serious health problems including depression, diabetes, digestive and cardiovascular issues, and even cancer.

There are many products that can help create a more movement-friendly environment, but no matter how ergonomically friendly your office space is you won’t benefit unless you use them to their full potential. For example, adjustable chairs and desks that can be used while sitting or standing can be great assets, but the key is to use them to their maximum variability. It’s important to adjust your body position as often as you can. No matter how comfortable you are, staying in one place for too long puts unnecessary stress on different parts of the body. Variety and movement keep your mind and your body happy, helping you remain focused and engaged at work.

Taking 5- to 10-second microbreaks roughly four times per hour is a great way to stay mindful of your need to adjust your posture and stretch your muscles, keeping your body position as neutral as possible. Setting a timer to pop up on your computer screen every 15 minutes is a great start. When the timer pops up, take your eyes off the screen, spread your fingers and take a deep breath. Try resting the muscles you were using and using the ones you were resting. Straighten anything that was bent, and open what was closed.

Take every opportunity you can to go for a short walk, including during your lunch break or a company phone call. Use what you already have to your advantage. Try taking the stairs to a restroom on a different floor or rearranging your office to force yourself to stand up more. Train yourself to be mindful of all opportunities for movement.

In the event of musculoskeletal pain, don’t just cover up symptoms. Try first to determine if changes in your routine or environment can alleviate the pain, then consider using conservative, nondrug chiropractic care before moving on to other treatments. Learn more at www.handsdownbetter.org.

Dr. Bautch is the president of the American Chiropractic Association Council on Occupational Health.

Author: ACA
Source: ACA


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Exercise, the Easy Way

Many years ago, Americans walked regularly throughout their day. Today, we are lucky if we can reach 3,000 steps in one day. As a country, we are not getting enough movement in our daily lives. Fortunately, it doesn’t have to take a lot of time or effort to incorporate exercise into your schedule.

Start Small

If all you can manage is a five-minute walk, do it. Five minutes are better than none. Eventually, you will be able to work your way up to 30 minutes or more, and you will be taking a big step toward maintaining the flexibility and mobility of your joints.

For those in a time crunch, consider taking small breaks from work. Simply getting up from your desk and walking around the office or the parking lot, or going up and down the stairs a few times, is enough to get your blood flowing and to trigger feel-good endorphins to get you through the rest of your day.

You can also think about incorporating exercise into the activities that you enjoy, such as shopping. Next time you take a trip to the mall, walk around the entire perimeter before going into a store. Or you can turn household chores and yard work into exercise. Consider washing your car by hand rather than using a drive-through car wash. Next time you have to mow the lawn, don’t groan and put it off. Instead, think of it as an opportunity to get in some exercise and work up a sweat. The same is true of raking leaves and vacuuming the living room—anything that gets you on your feet and moving around is going to be beneficial to your health.

What’s My Motivation?

With busy schedules and the rising cost of gym memberships, it’s easy to make excuses for not exercising. The important thing is to remember what motivated you to start working out in the first place. Do you want to be able to keep up with your grandkids? Play 18 holes of golf? Run a marathon one day? Avoid the diabetes that runs in your family? Wear a new outfit hanging in your closet? Whatever it is, keep your goal in mind to keep your body moving toward it.

Vary Routines

If you already have a workout routine that you enjoy, think about how you can tweak that plan to get the greatest health benefit. Regardless of how you choose to exercise, experts agree that it is important to vary your routine at least every few weeks to avoid plateaus and see maximum results.

Variety can be as simple as changing the machines on your weight-lifting circuit or switching from a treadmill to an elliptical. If you’d prefer to continue with the same activity, such as running, consider altering how far or how fast you run. Switch from interval training to hill training, or from one-mile sprints to three-mile jogs.

New Exercise Options

Tired of running on a treadmill? Check out these exercise options to spice up your workout routine:

  • Practice yoga. With a variety of styles and poses, yoga can fit into many different lifestyles and address a variety of health and fitness needs. The physical benefits of yoga, such as increased flexibility, strength, endurance and balance make it an excellent option for athletes to complement the often repetitive motions of training. The same benefits are valuable to less active people looking for a way to add more movement to their days.
  • Diving in for a few laps is a great workout option because it provides cardio and resistance training without any added stress on your joints. You can also “run” in the water for even more variation. Either strap on a flotation device and hit the deep end for minimal resistance while running, or try the shallow end (with the water level hitting about mid thigh) for much stronger resistance.
  • Do weight training. You can use free weights or grab those soup cans from the cupboard and fill an old gallon milk jug with water to create your own. Start small—with light weights and only a few repetitions—and work your way up to more sets with heavier weights.
  • Go for a bike ride. Biking is good for your body because it provides a great cardio workout without putting extra stress on your joints. You can hit the trails for an outdoor ride or try a spin class at your local gym for a more structured workout.
  • Take a dance class. Dance classes are fun, so you won’t realize you are exercising and you can make the workouts as high impact as you’d like.

No matter what workout you choose, be sure to talk to your doctor of chiropractic about exercising safely. For more information on health and wellness, or to find a chiropractor near you, visit www.HandsDownBetter.org.

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Brought to you by the American Chiropractic Association (ACA) and reviewed by the ACA Editorial Advisory Board. This information is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic.
 
For more information on injury prevention and wellness, or to find a doctor of chiropractic near you, visit HandsDownBetter.org.

Author: ACA
Source: ACA


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Class IV Therapeutic Laser Treatments

Island Chiropractic Centre of Johns Island, SC is Now Offering Class IV Therapeutic Laser Treatments for Advanced Pain Relief and Enhanced Healing.

High-power therapy laser provides a safe, non-invasive solution for pain management, wound healing and rehabilitation.

Johns Island, SC – 12/4/2020

Dr. Anthony Ross of Island Chiropractic Centre proudly announces the addition of Class IV therapeutic laser that delivers advanced pain relief and enhanced tissue healing. “We are very excited to offer these treatments to our patients”, said Dr. Ross, “Laser therapy is an innovative drug-free and surgery-free solution for our clients. The therapy laser that we invested in, the Platinum P4 by Summus Medical Laser, is used by many health care providers and professional sports teams throughout the US and the world.”

Dr. Ross went on to say "We can help many more people than we could before. The P4 laser is absolutely the best thing to ever happen to our practice. It is very exciting to help people get the results they need with virtually no side effects”.

Island Chiropractic Centre chose the P4 by Summus Medical Laser because it is the most innovative and effective Class IV therapeutic laser. High-energy laser therapy with the P4 safely penetrates deeply into the body to diminish pain and stimulate healing. Laser therapy provides a safe solution for many peoples’ pain.

Laser therapy works by stimulating production of cellular energy in damaged cells and by enhancing the cell membrane permeability. This promotes the speed and the quality of healing, enhances the exchange of nutrients and wastes across the cell membrane and improves elasticity of injured tissues. Laser therapy also modulates pain and reduces inflammation. It can be used immediately on acute injuries, over broken skin and over metal implants. Laser therapy enhances the rate and quality of healing of acute injuries and can help with the resolution of chronic complaints such as arthritis.

“The Summus Medical Laser is being used in the very best health care clinics across the country, and by several professional sports teams, such as the New York Yankees. We are very pleased to offer the latest laser therapy technology to our patients”, continued Dr. Ross.

Island Chiropractic Centre has staff members who have been professionally trained to effectively provide laser therapy treatments.  They are ready to answer clients’ questions about suitability for their condition.  Clients interested in knowing more can contact the office at 843-559-9111 or visit their website at www.charlestonchiropractic.com.  Additional information about laser therapy can be found at www.summuslaser.com.

Platinum Web Page_Call to Ask

Author: Summus Medical Laser
Source: P4_MED Marketing File


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Noticing More Joint Pain Lately? Blame It on Stress

What most everyone already knows is that the recent pandemic was stressful, and what a lot of people are noticing is more joint pain as of late. What most don't realize is that this stress could be connected to their joint pain.

Pandemic or not, stress can result in or contribute to joint pain. The good news is that chiropractic care can help with joint pain, and even help your body let go of stress.

How Stress Triggers Joint Pain

Back in the day, stress was a survival mechanism. Nowadays? Not so much. We're so caught up in having to work, pay bills and manage our household (including kids, pets, spouse, etc.) that all that stress energy doesn't have enough of an outlet to get expended. When we’re stressed, we can develop headaches, stomach issues, sleep issues and yes, even joint pain.

What's happening is that stress makes you tense up. Your body primes itself for fight or flight even though there isn't a saber-toothed tiger that’s about to try and eat you. When there’s no fight or flight to expel that energy (or a good workout regimen), stress remains in your body, alters your posture, and can physically manifest in many ways, including joint pain.

How Chiropractic Care Can Help with Joint Pain

Since every patient has unique healthcare needs, chiropractors will evaluate your health history and current state to determine the best course of action for your joint aches and pains. 

A chiropractor's goal is most commonly multifaceted–reduce stiffness and tension, return normal flexibility and function, and restore blood flow as well as reduce pain. By identifying and treating those problem areas, stiffness and limited joint motions can be restored and normal function and blood flow can be returned. 

The better we feel the more we tend to move. The more we move, including the movement of those affected joints, the more blood and nutrients flow throughout our body and into our joints. As a result, the body can begin to relax, range of motion improves and pain can begin to dissipate. In fact, many patients report immediate pain relief.

How Chiropractic Care Can Help with Stress

Chiropractors aren't a replacement for counselors or psychotherapists. Instead, they strive to help your body physically release and reduce stress. Oftentimes, reducing and removing the physical effects of stress can help reduce and remove the stress itself. 

So while there is a strong emotional side to stress, remember that there's a physical side as well, and your favorite chiropractor is here to help. 

Author: ChiroPlanet.com
Source: ChiroPlanet.com


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Headaches Affect Nearly Half Of All Adults

The World Health Organization (WHO) has reported that headaches have enormous costs to society and are hugely widespread throughout the world. According to the report, 47 percent of all adults have some sort of headache disorder. In the European Union (EU) alone, it's estimated that 190 million days are lost from work annually, solely due to migraine headaches. One in six women and one in twelve men are affected by migraines making it the most expensive brain disorder in the United States and EU with an estimated total annual cost of $229 billion. Doctors of chiropractic are highly trained to diagnose and treat a number of headache related disorders. In fact, many causes of headaches are soft-tissue based and can be successfully managed with safe, natural chiropractic procedures. If you experience headaches, no matter how severe or subtle, don't continue to suffer. Call your licensed doctor of chiropractic today for a professional, thorough consultation and/or examination.

Author: ChiroPlanet.com
Source: Reuters. May 3, 2011.


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