life-style choices

Youth Sports: Are Single-Sport Child Athletes Really More Likely to Succeed Later?

August 25, 2016 oblanderchiropractic

Especially if they’re athletes or sports fans themselves, it’s not unusual for mothers and fathers to have secret (or not-so-secret) hopes that their kids can become good enough in a sport to earn a college scholarship or go on to a professional career. Some parents believe that the best way to work toward this goal is to encourage their children—sometimes as young as 6 or 7 years old—to focus on a single sport as early as possible. The reasoning behind this early specialization is pretty simple: Kids who are not splitting their time among multiple sports will get better, faster (and be more competitive) than their “distracted” peers. In other words, the children who commit early get a developmental head start that will make them high-performers later.

While this idea may make intuitive sense, a new study from the University of California, Los Angeles (which has a reputation as a major power in collegiate athletics) suggests that the logic simply doesn’t hold true. In a study presented at the annual meeting of the American Medical Society for Sports Medicine (AMSSM) in San Diego, Dr. John DiFiori, chief of sports medicine at UCLA’s School of Medicine, says that researchers can find no evidence that athletes who focused early on a single sport rose to elite levels in that sport.

To the contrary, most of the collegiate athletes surveyed were more like their peers, kids who enjoyed a wide range of recreational sports growing up, waiting until well into their teens before specializing on one sport. As DiFiori says, “Most successful athletes participate in a number of sports when they’re 6, 8 or 10 years old. That way, kids learn different skills and have the chance to discover which sport they truly enjoy.”

The study surveyed 296 male and female NCAA Division I athletes and found that 88% of them had participated in an average of two or three sports as children. In addition, 70% of them did not specialize in any one sport until after the age of 12. In a similar study on Olympic athletes, researchers found that most had participated in two or more sports before specializing.

While there are famous athletes like Tiger Woods or Andre Agassi who focused on one sport early in their lives, the research suggests that they are the exception and not the rule. The vast majority of successful collegiate or pro athletes dabbled in a number of other sports before settling on the one that brought them success. The data seems to indicate that early specialization may not help and may, in fact, be detrimental. Previous research has indicated, for example, that kids who train extensively in one sport are more prone to overuse injuries than kids who had more varied athletic experience, and played other sports as well. There’s also a greater risk of premature disengagement or “burn-out” that can come with focusing exclusively on one activity.

Based on this research, Dr. DiFiori feels that parents of kids who seem talented in one sport at an early age should allow and encourage them to play other sports. They may, after all, discover another sport that they enjoy more and are even better at. And—even if they do not—they will be exposed to sports that train them in a wider variety of motor skills. “Physical activity contributes to a happy and healthy childhood,” says Dr. DiFiori, “however, parents, coaches and children should monitor and measure their involvement level in a singular sport against the overall well-being and future success of the participant.”

The Truth About the “Five-Second Rule”

August 23, 2016 oblanderchiropractic

You’ve probably heard of the “five-second rule”. That’s the tongue-in-cheek saying some kids and young adults use when they accidentally drop a piece of food on the floor but pick it up and eat it anyway. According to the “rule”, food isn’t likely to become significantly contaminated with bacteria if it remains on the floor less than five seconds. Or at least that’s what we tell ourselves when we quickly grab that fallen potato chip before the cat gets it, brush it off, and stick in in our mouths (hopefully without anyone noticing). Most of us probably suspect this isn’t a great idea while we’re doing it, but is there actually any evidence to support the five-second rule?

Well, for those who admit to having done this once or twice in their lives (you know who you are…), you can feel a little bit better about it because there is some research that suggests the five-second rule might be valid.

Science has actually been studying the five-second rule for some time. In 2003, Dr. Jillian Clarke (then an intern and now a Ph.D.) analyzed the floors of the labs, dormitories, and cafeterias of the university she was attending, and found that far fewer bacteria were found than expected, possibly because most of the surfaces were dry, and thus did not encourage bacterial growth. She also found that very few “test foods” were significantly contaminated by E. coli bacteria from brief exposure to a surface that contained it.

A more recent study conducted at Aston University in Great Britain confirms her findings. The research team, led by Professor Anthony Hilton, studied a number of different floor surfaces and locations (carpeted floors, laminated floors, and tiles) with a variety of foods (toast, pasta, cookie, and a sticky candy) to see how much E. coli and Staphylococcus bacteria they attracted when dropped on these floors.

Unsurprisingly—as the five-second rule implies—time is a factor. The longer the food stayed in contact with the floor surface, the more likely it was that contamination would occur. There were also differences found in the floor surface itself, with carpeted floors being “safer” in terms of contamination than tiles. Says Hilton, “We have found evidence that transfer from indoor flooring surfaces is incredibly poor with carpet actually posing the lowest risk of bacterial transfer onto dropped food.”

That said, the moister the food, the more likely it was to pick up bacteria. The other major factor to be considered is (as in real estate) “location, location, location”. That is, certain locations are dirtier than others, and thus more likely to result in bacterial contamination, even if you beat the five-second buzzer. Bathrooms are, not surprisingly, high risk – don’t even think of employing the five-second rule there. Your kitchen floors, especially if you cook a lot of chicken, might be more likely sources of salmonella and other bacteria than, say, your living room or dining room. And among the dirtiest surfaces they tested were the dining tables in restaurants, because they have been “wiped clean” with cloths that were rarely changed and washed themselves.

So Dr. Hilton’s recommendation is to use your own common sense when tempted to invoke the five-second rule. If you accidentally drop a piece of food, take one second of your five noticing the location you’re in, and another second to determine the nature of the surface the food fell on. Then you’ve still got three seconds left to decide whether to pick it up and eat it.

Fitness Around the World

August 16, 2016 oblanderchiropractic

People in the US who are interested in staying in shape tend to favor running or working out at the gym to maintain fitness. But how do people in other parts of the world stay fit? And what might Americans learn from them? Following is a summary of how people in some other countries keep in shape.

The Netherlands and Scandinavia – The number one form of physical exercise in these countries is undoubtedly the bicycle. They use it to do everything from getting to and from work and school to shopping for groceries and cycling someone home from a date. There are dedicated bike lanes in every city, and many that stretch from one side of the country to the other. From small children to the elderly, everyone cycles as a matter of course, and their overall fitness shows how beneficial it is to their health.

China – You may have seen people in public parks around any major city (or any community with Chinese immigrants) performing a series slow, precise movements. Tai Chi is an ancient Chinese form of martial arts that is good for conditioning not only the body, but the mind as well. It is especially good for seniors, as it improves balance and overall mobility, increases strength in the legs and reduces stress.

India – Most people are surprised to learn that the physical practice of yoga as we know it is not actually ancient. Yoga in India was traditionally a mental and spiritual practice that incorporated special breathing techniques while in a sitting or standing posture. The type of exercise that comes to mind when we think of the word “yoga” (incorporating different postures called asanas, in combination with measured breathing) was not developed in India until the early 20th century. Nevertheless, yoga is now practiced very widely in India and all over the world as a way to promote overall mind-body fitness. It strengthens and stretches the muscles, increases flexibility and reduces stress.

Japan – Radio Taiso is a program of simple calisthenics set to music that is broadcast several times a day and is used by schools and many companies to help keep people fit. There are three official versions. One is a general fitness program for people of all ages, one is specifically designed to increase physical strength, and one is geared toward the elderly and disabled, who can perform the exercises while sitting down.

Brazil – An energetic form of dance that is taking off elsewhere in the world as well, Capoeira is a combination of dance, martial arts, acrobatics and music. It improves balance, coordination and rhythm while strengthening all the muscle groups. It will also improve your reflexes and help increase concentration.

Middle East – Belly dancing was originally developed as an exercise to aid women in childbirth. But belly dancing has many additional advantages. It particularly targets the “core” muscles, which are the ones responsible for keeping us upright and which have all too often become weakened by sitting for long hours at a desk. By strengthening your core muscles, you reduce your risk of suffering a back injury or chronic lower back pain.

Benefits of Copper

August 6, 2016 oblanderchiropractic

Like some of the other essential dietary minerals, copper is needed only in trace amounts for your body to function properly. Nevertheless, copper is vital to many of the body’s functions, so it is important to ensure that you are not copper deficient (which is actually quite rare). Since the human body cannot synthesize copper on its own, it must be absorbed by the body from the food we eat.

Copper combines with protein to produce enzymes that spur a wide range of bodily functions. It plays a key role in energy production, supports the brain and central nervous system, and helps in the creation and metabolism of neurotransmitters. It also is important in the formation of connective tissue (including that of the heart and blood vessels) and plays a part in bone formation. It is necessary for proper iron metabolism and the healthy formation of red blood cells. It is also responsible for the production of melanin, the pigment that gives color to the skin, eyes and hair. Copper acts as an antioxidant and is important for a healthy immune system.

As mentioned earlier, copper deficiency is relatively uncommon. However, some people are more prone to a deficiency than others. This includes those who have cystic fibrosis, severely restricted diets, or problems with absorption through the gut (such as individuals with celiac disease). Infants and the elderly are also more prone to copper deficiency. Infants may be more at risk they have been fed only cow’s milk formula (cow’s milk is very low in copper).

The recommended daily intake of copper is as follows:

Infants, birth to 6 months: 200 mcg/day

Infants, 7 – 12 months: 220 mcg/day

Children, 1 – 3 years: 340 mcg/day

Children, 4 – 8 years: 440 mcg/day

Children, 9 – 13 years: 700 mcg/day

Adolescents, 14 – 18 years: 890 mcg/day

Adults, 19 years and older: 900 mcg/day

Pregnant women: 1,000 mcg/day

Breastfeeding women: 1,300 mcg/day

Being deficient in copper can contribute to anemia and osteoporosis as well as a variety of other health problems. However, having too much copper in your system can actually be toxic. Signs of copper toxicity include nausea, vomiting, diarrhea and abdominal pain that can eventually lead to kidney and liver failure, coma and death. Taking high amounts of zinc can lower copper levels that have become too high.

Children should get the copper they need from their diet rather than from supplements. Adults who are considering taking a copper supplement should consult with their doctor before doing so, since it is important not to get too much copper, and it must have a proper balance with zinc. Foods rich in copper include liver, nuts (particularly cashews, almonds and Brazil nuts), seeds, legumes, clams and oysters.

Are Stand-Up Desks Really Any Healthier for Office Workers?

August 4, 2016 oblanderchiropractic

Handsome African American male writing at desk with laptop, phone, clipboard. Shot with a Canon 20D.

Standing desks or stand-up desks are not a new fad. They’ve been around since at least the time of Benjamin Franklin, the founding father who used one over two hundred years ago. However, there remains a great deal of controversy regarding the benefits and drawbacks of stand-up desks.

A number of sources agree that standing up while you work gives you more energy and keeps you more alert. The University of Chester performed a study in 2013 that showed heartbeats rose by ten beats per minute because of standing. This increased the number of calories burned each day. In addition, blood glucose levels after lunch returned to normal far faster in those study subjects who stood as they worked.

Others have found that standing helps reduce lower back pain. Users of stand-up desks found that they engaged more fully with their colleagues and felt more ready for action if something called them away from their desk. They felt their minds wandered far less and they stayed more focused. Some users even found that stand-up desks lent themselves to certain “power poses” that benefited physiology, increasing testosterone and decreasing cortisol, the stress hormone.

Stand-up desk users seemed to agree, though, that leg and foot soreness can be a problem. This may be a particular problem for individuals who are just starting to use a stand-up desk user and whose bodies aren’t yet accustomed to the new way of working. More comfortable shoes and an anti-fatigue mat can help reduce this problem. Gradually building up the amount of time spent at a stand-up desk can also help.

If you do opt for a stand-up desk, it’s important to get one at the right height. Because each person is different, getting a custom desk built can be prohibitively expensive. A better alternative is to get an adjustable desk. One with hydraulic power can be lowered for occasional sitting and increased to a custom height to suit your individual needs.

Sitting for long periods each day can lead to all manner of illnesses—heart disease, diabetes, vein disease and more. But standing for long periods can also create health risks, especially vein disease.

A Cornell University ergonomics team found that the real solution was simply to move around regularly. If you’re sitting at a desk, stand up every 20–30 minutes and move around for two minutes. The movement gets the blood pumping, increases calorie burn, and decreases the risks for heart disease, diabetes and other ailments. This doesn’t require vigorous exercise. Simply pacing for a couple of minutes will be enough to undo the damage of sitting for half an hour. This, of course, requires an awareness of the time and a measure of discipline to move when the appointed time arrives. Adding some moderate exercise to your daily routine can do wonders for your health, even without the use of a stand-up desk.

Top Foods for Healthy Bones

August 2, 2016 oblanderchiropractic

Strong bones are essential for healthy living, but there’s no guarantee that any of us will have them as we grow up and grow older. While we don’t think about it very much unless something goes wrong, we need to do our part to develop and protect our bones. Proper nutrition is part of that.

Your skeleton is a living organ that needs nutrients in order to rebuild bone in areas where it is continually being broken down. Osteoporosis, a condition in which bones lose mass and density and are at greater risk for fractures, occurs in 55% of Americans over 50. Millions of fractures occur every year as a result of poor bone health.

The most common osteoporosis-related bone fractures among the elderly affect the hips, vertebrae, wrists and ribs. Vertebral fractures are the most common, and occur most often in women. You may see an elderly woman with hunched shoulders, head propped forward and unable to stand straight, because a few of her vertebrae have essentially collapsed. This condition is sometimes called “dowager’s hump”.

How do we prevent this from happening to us? In addition to regular weight-bearing exercise, diet can make a big difference. Here are some bone-friendly foods you can add to your diet to help keep your bones strong:

Seeds—Though we usually think of bones as being made of calcium, they also consist of other elements. For instance, half of the body’s magnesium is found in the bones. A great source of magnesium is seeds, particularly pumpkin seeds. Brazil nuts are also rich in magnesium.

Nuts—Walnuts are rich in alpha linolenic acid, which helps to keep bones building up instead of breaking down.

Leafy greens—Leafy greens (particularly the dark green kind), provide a host of nutrients and vitamins, including magnesium, calcium and vitamin K. Vitamin K helps to cut calcium loss in urine and is essential in building new bone matter to replace old.

Beans—Pinto beans, kidney beans, black beans and white beans all contain magnesium and even a little calcium. Beans not only help your bones, they help prevent obesity, heart disease and cancer.

Sardines—Canned sardines contain a substantial amount of calcium. A 3 oz. can typically contains 320 mg of calcium.

Swiss cheese—One ounce usually contains 270 mg of calcium.

Dried plums (Prunes)—Dried plums are a reliable source of dietary fiber, phenols and vitamin K. They’ve been shown to suppress the rate of bone resorption, or the breakdown of bone.

Besides eating well, it’s very important to remember to exercise. In fact, one of the greatest health risks faced by astronauts when they go into orbit is bone loss. Bones deteriorate more quickly in zero gravity unless exercise is included in the daily routine. The same idea applies here on earth. Stressing bones with physical activity (particularly weight-bearing exercise and exercise that involve some type of impact, such as running) seems to trigger bone-building activity and prevents the body from using bone-building nutrients for other things.

Health Risks for Frequent Flyers

July 28, 2016 oblanderchiropractic

Back in the early days of commercial flight, flying was a costly, exclusive and elegant form of travel. People would dress in their best clothes and be treated like celebrities by flight attendants. Most frequent flyers would tell you that those days are long, long gone.

Even as air transportation has become far less expensive and more widely available over the years, the experience itself has generally become less pleasant. Extensive security checks, crowded planes and airline cost-cutting all play a part. However, did you know that there are a number of aspects to flying that can also be detrimental to your health, especially if you’re a frequent flyer? Following are a few of the health risks you should be aware of if you must fly often.

Noise-induced hearing loss – The white noise of a plane may be able to lull us to sleep, but it is still loud enough to be to cause hearing damage with regular exposure. Those who sit at the back of the plane fare worst, as those passengers get the brunt of the engine noise, which can sometimes rise as high as 100 decibels. For comparison, the noise of heavy traffic is around 80 decibels and normal conversation is approximately 60 decibels. If you can, try to get a seat nearer to the front of the plane, where the average noise level is about 75 decibels. Experiencing this level of sound once in a while is not bad, but frequent flyers risk permanent damage to their hearing unless they take precautions to protect their ears, such as by using earplugs.

Deep vein thrombosis (DVT) – Also sometimes called “economy class syndrome,” this can be a life-threatening condition in which blood clots form in the legs due to being seated in cramped conditions for long periods of time. These clots sometimes break free and can travel to the lungs, causing a pulmonary embolism. Those in business and first class are not entirely immune either, however. An examination of 68 deaths on flights due to DVT found that 12% of the victims were in first or business class. To prevent this, there are a number of strategies you can employ, including wearing special “flight socks,” taking aspirin, drinking water and walking around periodically during the flight.

Increase in disease risk – Although the disease you are most at risk of contracting is the common cold, your risk of catching a cold when flying is over 100 times greater than if you had not flown. Although studies have shown that the plane’s air recirculation system is not the cause of increased illness, the fact remains that people still get sick far more often after a flight. One of the primary reasons for this is the extremely low humidity in the cabin. This dries out the mucus membranes in our respiratory tract that tend to catch harmful microbes and destroy them before they can cause damage. If you are concerned, you can purchase a special respiratory mask that will screen out 98% of airborne particles. You may look a bit unusual, but at least you have a better chance of remaining disease-free.

Jet lag – The disturbance of your circadian rhythms can cause both physical and mental impairment for a number of days after the flight. Jet lag creates a disruption to your sleep and hormone patterns that can lead to short-term episodes of psychosis for some. If your trip crosses fewer than three time zones you will probably not have a problem. If your trip is going to last for fewer than three days, experts recommend that you keep to your “home time” to avoid symptoms of jet lag. Otherwise, your best bet is to try to adjust to local time as quickly as possible. Stay up as late as is normal at your destination, then get up at a normal hour in the morning and expose yourself to bright light for as long as possible.

Family Road Trips and Your Health

June 28, 2016 oblanderchiropractic

A family road trip can be a wonderful experience that creates life-long memories for parents and children alike. In fact, a recent survey by Jiffy Lube International suggests that road trips remain an American favorite, with 78% of those polled agreeing that they make the best vacations. However, spending long periods of time sitting in a car on the open road can have its drawbacks, too. This is especially true if you already spend a lot of time commuting or if you already have back or neck problems.

If you already spend many of your waking hours in a motor vehicle—either commuting to and from work or as part of your job—it’s fair to wonder whether a family road trip is really a good idea at all. After all, just the act of sitting for long periods of time has been called “the new smoking”. But if you do decide that a road trip is right for you and your family, there are some things that you can do safeguard your musculoskeletal health and to be more comfortable.

Tip #1: Be sure that seats, seatbelts and head restraints are all properly adjusted. Remember that even the best safety equipment won’t provide as much protection as it should if it’s not positioned correctly.

Tip #2: Get comfortable as early as possible in your trip. Little things that would only annoy or irritate you in the course of a 10-minute drive to the dry cleaner can translate into major aches and pains during a much longer trip. Avoid sitting on wallets or mobile phones and consider specialized supports or cushions that provide additional support for your lower back, neck or buttocks.

Tip #3: Keep on moving. Sitting still for extended periods of time—even in well-designed car seats that have been properly adjusted—is bad for your back and for your health more generally. For this reason, it’s important to change the position of your seat and shift your weight slightly every 15-20 minutes. Plus, be sure to get out of the car to stretch your legs and back at least twice each day. Once every 60 to 90 minutes is even better. A little bit of exercise at rest stops is a very good idea, since regular movement helps to keep vertebral discs, muscles and ligaments healthy.

Tip #4: Keep hot and cold options on hand. If you’re already experiencing back pain, alternating between hot and cold can often provide relief. Preparation is the key—it’s important to have compresses or hot/cold water bottles and warm/cold packs on hand if you intend to use this strategy. It can also be handy to bring along an ice chest as well as a heating pad (with cigarette lighter adapter).

Tip #5: Get your chiropractic treatment before you hit the road and schedule a follow-up for the week you return. If you’re like most people, it’s easy to forget (or put off) important details in the hectic run-up to a vacation. With lots to accomplish at work and at home before you can leave, doctor’s appointments sometimes fall through the cracks. Don’t let it happen to you! Getting adjusted before you hit the road can improve your chances of having a pain-free, fun-filled experience.

While the prospect of taking long road trips might seem daunting for people who already have back or neck pain, a little bit of planning and a flexible itinerary can make all the difference. If you and your family are considering a summer road trip and would like some advice about how to get the most out of it, please call or visit our office today! We’re here to help!

Modern Treatment for Back Pain: Beyond Bed Rest, Pain Pills and Surgery

June 16, 2016 oblanderchiropractic

chiro_counseling-whiteboard-200-300 According to the National Institutes of Health and Dr. Michael S. Wilkes of the Western Journal of Medicine, “Despite a plethora of research intended to guide physicians in their management of back pain, physicians still hold strong non-evidence based beliefs dating back to the 19th century.” What beliefs is Dr. Wilkes referring to? He’s talking about the long-held conventional wisdom that says bed rest is one of the best ways to treat back pain.

And it turns out that physicians aren’t the only ones who hold “strong non-evidence based beliefs” about how back pain should be treated. One study, according to the Daily Mail, found that 35% of people thought bed rest is the best way to handle such aches and pains. The study included 1,000 people from 25–65 years of age.

So why are many doctors so quick to prescribe bed rest? And why are so many patients inclined to comply? Simple—pain avoidance. Certainly our minds are part of the feedback loop in any therapy, especially where intense pain is involved. Dr. Michael Vagg, Clinical Senior Lecturer at Deakin University School of Medicine has pointed out that the mind’s expectation of pain “can itself cause protective movements to persist for longer than necessary.” Thus, the tendency to use bed rest as a solution.

The Evidence Against Bed Rest

For most types of back pain, there is powerful evidence that extended bed rest does not help. One study showed that when comparing routine care, bed rest and exercise, bed rest seemed to result in greater intensity of pain, greater disability and more work days lost. Exercise had the most favorable outcome. According to Wilkes, “14 of 18 controlled studies do report that active exercise can improve outcomes.”

Short-term bed rest can be helpful to reduce painful muscle spasms when such spasms are an attempt for the body to limit movement in an injured part of the body. However, bed rest restricts the spine’s motion and, unlike other body parts, spines require motion in order to get nutrients to stay healthy. Restricted movement can result in lost strength and can make it harder for the spine to recover. When the patient is experiencing their most acute back pain, they may need to temporarily change their routine, but the majority of such patients should minimize bed rest and return to their normal routine as soon as possible. Exercise can help produce better results and quicken the healing process.

Part of a Broader Pattern

Unfortunately, the outdated (and ill-advised) bed rest recommendation is part of a broader pattern that some healthcare observers believe they see in the treatment of back pain. Dr. Bruce Landon, a professor of health care policy at Harvard Medical School, and a team of researchers have found that many medical doctors ignore expert clinical guidelines when it comes to treating back pain. And the results aren’t limited to inappropriate guidance about bed rest. They include unnecessary medical imaging, needless exposure to addictive painkillers and surgeries that are often risky, expensive and ultimately ineffective.

Interestingly, a study published in the September 2014 edition of the Journal of the Canadian Chiropractic Association found that chiropractors, physical therapists and medical doctors have very different rates of adherence to current evidence-based practice guidelines as they relate to treating nonspecific back pain. Their analysis found that medical doctors follow such guidelines only 52% of the time, compared with 62% for physical therapists and 73% for chiropractic physicians.

Whether you’re suffering from acute or chronic back pain, it’s important to seek out the best evidence-based treatment you can find. Chiropractors are experts in diagnosing and treating health conditions that affect the musculoskeletal and nervous systems, especially those that involve the back and the neck. Chiropractic treatment has been shown in studies to be both safe and effective. Plus, chiropractic patients have consistently reported high levels of satisfaction with the results as well as the experience.

If you or someone you care about is suffering from back pain, there’s help available. Remember—you have options! We encourage you to call or visit our office today!

Seven Deadly Health Sins

May 31, 2016 oblanderchiropractic

jolly-roger-200-300 Behind many of the debates about healthcare in the US—its availability and cost as well as its effectiveness—is an important phenomenon. The demands being placed on healthcare providers are growing and changing (at least in large part) because of the way we live our lives. Day-to-day choices we all make are contributing to a wide variety chronic health conditions that are sometimes referred to as “lifestyle diseases.” And while our healthcare system is very good at treating acute medical problems, it is not very good at preventing or treating chronic ones.

In many cases, it’s fair to say that the health we get in the future is a result of the lifestyle decisions we make in the present. With this idea in mind, it’s also fair to ask whether it makes good sense to ask our healthcare system to single-handedly save us from the effects of our own unhealthy habits. This is why, as chiropractic physicians, we work closely with our patients to help them be more active in their own health by taking more responsibility for their own lifestyle choices.

So which lifestyle choices are causing the most trouble? While we could obviously point out harmful behaviors like smoking, drinking too much alcohol or using harmful drugs, the behaviors that really need more attention from most people are much more fundamental. We call these the “Seven Deadly Health Sins” that compromise longevity and quality of life.

Sitting Too Much. According to the Mayo Clinic, those who have a sedentary lifestyle are in danger of things like “obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels.” A recent study showed that those who spend a large amount of time in front of a television or other forms of screen entertainment had a roughly 50% greater risk of death from any source.

Eating Too Much Fat, Sugar and Salt. The typical American diet not only contains too many calories, it’s also too high in fat, salt and sugar. In excess, these ingredients (all too common in processed foods) trigger a wide range of complex, self-inflicted health problems.

Sleeping Too Little. According to a recent poll by the National Sleep Foundation, a combination of daily stress and lifestyle choices (including nighttime activities as well as eating and exercise habits) is causing more than a third of the U.S. population to get fewer hours of sleep than they need.

Drinking Too Little Water. Most of us would be much better off if we drank lots more water and fewer sugary drinks. While there’s no real evidence that Americans are chronically dehydrated (despite all the hard work of bottled water companies), there is plenty of evidence that the things we are drinking aren’t particularly good for us from a nutritional point of view.

Mismanaging Stress. Our relationship with stress is a complicated one. The simple truth is that stress itself isn’t inherently positive or negative for our health. The thing we actually have to pay attention to is how we respond to it. While the physiological stress response we’ve inherited through evolution is designed to help us confront immediate physical dangers, most of today’s threats aren’t immediate or physical. The result of this mismatch is that our “fight or flight” response may stay switched on for much longer periods than nature intended. This in turn can cause a variety of health problems. Since stress is an inevitable part of modern life, it’s important for us to embrace the positive view of stress that helps us grow and develop while also learning how to turn off the harmful effects.

Ignoring Posture Problems. The way we carry ourselves while sitting or standing can have lasting implications for our musculoskeletal health. The bad news is that poor posture can reduce our strength, flexibility, and balance and—at the extreme—can cause pain and even compromise organ function. The good news is that posture problems can be corrected once they’ve been recognized. Even better, it’s possible to prevent them by developing good habits in the first place.

Putting Off Preventive Healthcare. The best time to pay attention to your health is while you still have it. Unfortunately, many Americans still cling to the reactive “sickness care” model and don’t take full advantage of the expanded preventive care options that have been made available to them as a result of the Affordable Care Act (ACA). The US Department of Health and Human Services estimates the ACA made 76 million Americans “newly eligible” for free preventive care. But a Kaiser Health Tracking Poll in March 2014 revealed that only 43% of the population was aware of the change, meaning that many people are probably foregoing preventive care out of cost concerns. Remember—it’s always better to recognize and treat a health problem early before it grows worse and becomes more difficult to address!

By avoiding these Seven Deadly Health Sins, you can also avoid many chronic health conditions. If you or someone you care about has health questions or concerns, we encourage you to call or visit our office today. We’re here to help!

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