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Rediscovering Exercise After Years of Being Inactive? Take the SMART Approach

Rediscovering Exercise After Years of Being Inactive? Take the SMART Approach

Senior cycling group
Group of seniors in a spinning class

Artists who work with glass or metal know that you should not try to bend or shape the material while it remains cold and brittle. Glass will shatter. Metal will break or quickly show signs of fatigue and damage. Our bodies also need to be warmed up to change. They need the tender, loving care of an artist to reshape them. You are that artist. And sculpting your new body takes time, patience and persistence. And yes, it takes hard work.

You can’t expect your body to react well at the beginning if you ask it to do too much after years of inactivity. Using the following SMART approach to exercise will help you get back into an exercise routine and allow you to reach your goals:

Specific—It’s most effective set exercise goals that are well-defined rather than vague. Say you want to be a trim, 165 pounds of muscle and vibrant energy. This approach to defining your goal not only gives you a specific weight to shoot for, but also describes the feeling you want to go with it.

Measurable—This makes your goal even more concrete and will help you see the progress you’re making in an objective way. Not every approach to measurement uses numbers, but numerical criteria are usually the easiest to work with. This goes for measuring activity as well as measuring the results. For example, a 30-minute, brisk walk is measurable. If you’ve only walked 25 minutes, you know you’re not done. Keeping a journal helps you compare these details later.

Action-oriented—You have to put your dreams into action, and exercise is all about physical movement. But don’t let repetitive exercise become boring. Add different kinds of action. In fact, sports medicine doctors recommend varying the activity between stretching, light endurance, vigorous strength and other types of exercise. This helps to prevent heart attacks, sprains and other maladies from pushing too hard, too fast. It also helps to keep things more interesting.

Realistic—Never let anyone tell you that something cannot be done. By the same token, it never makes sense to ignore reality. If you are not realistic in your goals, you are setting yourself up for failure. Set a few attainable short-term goals when you are starting out in a new exercise program so you are more likely to stick with it as time goes on. It will help give you more confidence and you will be more motivated to set your goals a little higher each time.

Time-related—Set deadlines. This helps to keep you challenged so you keep moving forward. Naturally, any deadline needs to be realistic (see above). You should not expect to be running marathons in one month after a couple of decades of desk work, in-car commutes and armchair quarterbacking.

 

Why See a Chiropractor After Symptoms are Gone?

Why See a Chiropractor After Symptoms are Gone?

Chiropractor - Gentle Neck Adjustment
Chiropractor – Gentle Neck Adjustment

At some point in your life, you’ve probably heard an acquaintance, friend or family member say something like this: “Once you start going to a chiropractor, you’ll have to keep going back forever.” Most of the time, this is meant as a caution—a warning that chiropractic care is somehow addictive, cultish or (at worst) ineffective.

As chiropractic physicians, we believe that it’s very important for our patients to understand the nature of what we do and the kind of relationship we work to build with them. We also think it’s important to explain the phenomenon that these acquaintances, friends or family members are referring to.

There are indeed many people who return to our office even after their initial symptoms have disappeared. But they don’t return because they “have to”. They return because they CHOOSE to. And patients make this choice for a variety of different reasons. Sometime the reason has to do with a chronic or recurring condition that requires ongoing or periodic attention. Sometimes it has to do with a different health issue altogether. And still other times it has to do with their overall wellness. But in every case, they return to chiropractic because it helps them feel better than they feel without it.

Whether or not you choose to return to your chiropractor for regular treatment will depend on your own physical condition as well as your broader health and wellness goals. We understand that every patient is different, and we will do our best to work with you to design a treatment plan that meets your specific needs. This is true whether your priority is short-term pain relief, physical rehabilitation or general health and wellness. Our goal is always to provide the right combination of in-office care, exercise and stretching recommendations and lifestyle counseling to help you achieve your objectives.

Of course, you don’t have to keep going back to the chiropractor after your symptoms have been resolved. But the simple truth is that those symptoms are likely to reappear at some point if you don’t address the underlying source of the problem. Over time, pain, poor joint function and other signs of bodily wear can begin to creep up again without regular maintenance.

Why Regular Chiropractic Care is Important

Going to your chiropractor for a regular checkup and any necessary treatment is really no different from visiting your dentist or eye doctor. It’s fundamentally about prevention and early detection. The wear-and-tear of everyday living (not to mention the special demands of athletics or certain professions and workplaces) can take a serious toll on your musculoskeletal system in general. And it can be especially hard on your back and neck if your general posture is compromised. Unfortunately, it can take time for the cumulative effects to become obvious and for to you to begin experiencing pain and reduced function. And by the time you do experience these, whatever problems you have may be more difficult to treat.

The keys to good musculoskeletal health (especially spinal health) are:

  • Regular exercise that maintains or improves your posture, balance, flexibility, strength and stamina. Your chiropractor can recommend a specific program that accomplishes just that.
  • A healthy diet that provides the right nutrients for growth and recovery of bones, muscles and joints.
  • A weight loss or weight management approach that reduces (or prevents) unnecessary stress and strain on your joints.
  • Good ergonomics at work and play.
  • Avoidance of unhealthy habits that have been associated with musculoskeletal problems, including excessive sitting, alcohol and smoking.
  • Regular chiropractic check-ups and treatment.

For many of our patients, chiropractic care has become an important part of their overall wellness lifestyle. It’s simply something they do for themselves and their families to protect their overall health and help them feel (and perform) at their best. If you’re interested in learning more about how we can help you, please call or visit our office today!

Ever Wonder Who’s Really Responsible for Your Healthcare? You Are!

Ever Wonder Who’s Really Responsible for Your Healthcare? You Are!

 

medical help
girl-with-white-bear

It’s hardly surprising that people take different approaches to healthcare depending on their situation. After all, being in an auto accident creates a different set of priorities than expecting a first child. And discovering that you have a chronic medical condition is different from recovering from a fall down the stairs. However, the themes of prevention and early intervention are becoming more and more important as society addresses the healthcare costs associated with longer lifespans and so-called “lifestyle diseases”.

Need evidence? At the level of national healthcare policy, the Affordable Care Act places a new emphasis on preventive care by requiring that certain services be covered. Many private insurers and healthcare systems are taking an even more active role in advising their subscribers about what types of tests they should get at various ages and how to manage medications for the best results. Even employers are introducing or expanding workplace wellness programs aimed at preventing common health problems.

With all of these public- and private-sector organizations involved in healthcare with a capital “H”, it’s tempting to view health and wellness as an institutional challenge—a problem for someone else to solve. But this misses a very, very important point. No one has a greater stake in your own health and wellness than YOU do! This means that no one has a stronger interest in prevention and early detection.

Reasons Your Musculoskeletal Health May Need More Attention than You Think

A variety of injuries and health conditions can compromise your musculoskeletal system, resulting in pain and reduced function of bones, muscles and joints. And the regular wear and tear we associate with aging can also reduce our strength, stamina, balance, flexibility and coordination over time. For this reason, many people simply accept the onset of back, neck and joint pain as an inevitable result of getting older. But the truth is that we do have some control over how well our musculoskeletal system ages. By adopting healthy lifestyle habits related to nutrition, exercise, sleep and regular chiropractic care, we can avoid or delay certain types of common health problems.

How Doctors of Chiropractic Help Reduce Back Pain and Restore Mobility

The spine is a complex structure that is made up of bones, joints and the surrounding musculature. Doctors of chiropractic use specialized manipulation and mobilization techniques (often referred to as “adjustments”) to restore proper spinal alignment, thereby reducing pain and restoring mobility.

Taking a Holistic View of Health and Embracing Prevention

Although your immediate motivation in visiting a chiropractor may be to get pain relief without the risks of drugs or surgery, chiropractic treatment can also improve your overall health and longer-term quality of life. Chiropractic physicians are trained to take a holistic view of health and place a very high value on prevention. In part, this is because we recognize that our patients’ day-to-day decisions and behaviors have a cumulative effect on their musculoskeletal health as well as their general well-being. Prevention is something you can do for yourself!

  • Eat a healthy diet.
  • Keep moving and live an active lifestyle.
  • Lose weight if needed.
  • Maintain proper posture while sitting and standing.
  • Avoid high-heeled shoes, heavy backpacks and purses.
  • Lift correctly, using your legs instead of your back. Never lift anything that is heavier than 25% of your body weight and do not twist while lifting.
  • Get enough sleep.
  • Don’t use tobacco.
  • Moderate your use of alcohol.
  • Be proactive in obtaining chiropractic care for your back and overall health

Taking responsibility for your own health—and healthcare—means learning everything you can about your options and taking action. Call or visit our office today. We can help!

Understanding Inflammation

Understanding Inflammation

asian girl
woman-holding-head-in-pain

Your body employs a number of powerful biological responses to keep you alive and healthy. Some of these responses can be triggered without much notice, but others are difficult to ignore. One of these more obvious responses is inflammation. Inflammation has an important role to play in the body’s ability to heal, but in some situations it can become problematic. Read on to understand more about this important function.

What is Inflammation?

When your body undergoes an injury or encounters an infection or irritant, it uses inflammation to aid in the healing process. The body releases chemical substances into the tissue around the injury or infection, which allows blood more access to the problematic area. The skin around the inflamed area often grows red and might feel warm to the touch. Inflammation can also cause pain as the released chemicals stimulate nerve endings and make the area more sensitive. This sensitivity prompts you to give the injured area plenty of rest, helping to improve the body’s ability to heal.

Inflammation Gone Awry

In the short term, inflammation provides a valuable service. However, inflammation can become chronic, meaning that it can last for months or even years. Chronic inflammation can occur if the body’s natural systems fail to address the root cause of the inflammatory response, or if the immune response mistakenly starts to attack healthy tissue. This type of inflammation plays a role in a variety of chronic conditions, such as asthma, rheumatoid arthritis, and ulcerative colitis. Inflammation can also interfere with your life by causing congestion, fatigue, high blood pressure, allergies, and weight gain.

While everyone experiences inflammation from time to time in response to injury or irritation, some lifestyle factors can make you more prone to unnecessary inflammation. A study conducted by the Emory University School of Medicine in Atlanta, Georgia found that sleep deprivation raises the body’s levels of inflammatory markers, substances in the blood that show that inflammation is present. People who are overweight and obese also tend to show higher levels of these markers. However, a study from the Fred Hutchinson Cancer Research Center in Seattle, Washington, found that postmenopausal women who were overweight or obese showed a measurable decrease in inflammation markers when they lost 5% of their body weight.

Keeping Inflammation Under Control

If you believe you are suffering from uncontrolled inflammation, check in with your primary care provider to rule out any life-threatening conditions. Then, schedule a time to talk with your chiropractor. A 2010 study by the University of Quebec at Montreal found evidence that chiropractic manipulation can cause inflammation markers to normalize. A chiropractor can also make lifestyle suggestions to help make sure your diet, exercise and sleep levels support a healthy inflammation response.

Inflammation is a very good thing in the right circumstances, but it can cause many problems in the wrong ones. There are solutions, however, so there is no need to keep living with painful chronic inflammation.

Why Better Nutrition Alone Won’t Stop the Obesity Epidemic

Why Better Nutrition Alone Won’t Stop the Obesity Epidemic

Girl on the couch
Girl on the couch

It’s no secret that many Americans’ eating habits have taken a turn for the worse over the past 20 years in terms of the quantity, quality and combination of foods we eat. A number of diet-related trends have converged to help create a perfect storm of expanding waistlines:

  • Beginning in the mid-1970s, government nutritional guidance (backed by the limited scientific data that was available at the time) triggered a nationwide shift away from foods with saturated fat (such as milk, eggs and meat). However, it also inadvertently ushered in the age of “fat-free” marketing that gradually drove Americans toward a diet high in complex carbohydrates.
  • The rise of convenience-oriented packaged foods made home cooking seem unnecessary. As a result, a generation (or maybe two) grew up without planning meals, shopping for ingredients or preparing food. While it’s easy to focus on the loss of these basic skills, something else was lost, too—control over the contents of the food itself. In adopting diets built on ready-made meals, American ouseholds left decisions about fat, sugar and salt as well as chemical additives to the chefs in corporate kitchens.
  • A new culture of snacking evolved that made eating a sort of parallel pastime—something that was done almost without thinking alongside other day-to-day activities. Plus, grab-and-go packaged food meant that the dining room was now anywhere you happened to be.
  • Supersize portions, value meals and double desserts slowly changed Americans’ ideas about how much food should be eaten at a single sitting. For much of the population, the new normal included many more calories than would have been common in the 1970s or 1980s.

But for all the evidence that the American diet has played a prominent role in the current obesity epidemic, there is also evidence that another factor may be even more important.

On average, Americans are LESS PHYSICALLY ACTIVE THAN AT ANY OTHER TIME in our history. Sweeping changes in the kinds of work we do and the way we do it, along with changes in how we get from place to place and how we spend our leisure time have meant that much of the population just doesn’t move around very much. We increasingly lead very sedentary lives.

A recent study published in the American Journal of Medicine drives home this point. According to researchers at Stanford University who analyzed 20 years of data from the National Health and Nutrition Examination Survey, a very sharp drop in leisure-time physical activity may be responsible for the general upward trend in obesity rates.

Dr. Uri Ladabaum, Associate Professor of Medicine at Stanford University School of Medicine and lead investigator, noted that total daily calorie, fat, carbohydrate and protein consumption hasn’t actually changed much over the past 20 years but that the general level of physical activity has. “At the population level, we found a significant association between the level of leisure-time physical activity, but not daily caloric intake, and the increases in both BMI and waist circumference.”

The fall-off in physical activity over the past two decades is truly striking:

  • During the 1988-1994 period, the number of female American adults reporting no physical activity was 19.1%. During the 2009-2010 period, it was 51.7%.
  • The percentage of American men reporting no physical activity grew from 11.4% in the 1988-1994 period to 43.5% in the 2009-2010 period.

Over the same time frame, the incidence of obesity across the country has grown. While the average BMI has increased across the board, the most dramatic change has been among woman between the ages of 18 and 39.

An earlier study reported in the December 2013 Mayo Clinic Proceedings painted a similarly grim picture. Based on two years’ worth of data collected from sensors attached to 2,600 people, investigators concluded:

  • Men and women of normal weight exercised vigorously (think jogging or a brisk uphill hike) for less than two minutes a day. They engaged in moderate exercise (yoga or golf, for instance) about 2.5 to 4 hours per week.
  • By contrast, the average obese American man gets only 3.6 hours of vigorous exercise per YEAR, and the average obese American woman gets only ONE hour of vigorous exercise in the same period of time.

What’s happening here?

According to Edward C. Archer, a researcher at the University of Alabama at Birmingham, “We’ve engineered physical activity out of our daily lives and that’s causing the health disparities that we have in this country.”

There is a very clear relationship between physical activity and your health—including your musculoskeletal health. But it’s also true that there’s a link between your musculoskeletal health and your ability to lead an active lifestyle. If you’re suffering from back, neck or joint pain, it can be very difficult to exercise. This in turn raises your risk of weight gain as well as your risk of other health problems.

We can help relieve musculoskeletal pain and restore your mobility. Just call or visit our office today!

 
Additional Resources

Lack of exercise, not diet, linked to rise in obesity, Stanford research shows. http://med.stanford.edu/news/all-news/2014/07/lack-of-exercise–not-diet–linked-to-rise-in-obesity–stanford-.html

U.S. mothers, 1965 to 2010: More TV, less housework leading to a more obese population. http://www.sph.sc.edu/news/mothers_inactive.html

‘Get Up!’ or lose hours of your life every day, scientist says. http://www.latimes.com/science/sciencenow/la-sci-sn-get-up-20140731-story.html

 

 

 

 

Top 5 Exercises for Increasing Range of Motion in Your Neck

Top 5 Exercises for Increasing Range of Motion in Your Neck

girafe réticulée 06Pain and stiffness can significantly reduce your neck’s range of motion. Although a decreased range of motion in your neck may not seem like a major problem, it can actually contribute to a number of unpleasant conditions, including headache, fatigue, irritability and sleep loss. Like any other part of the body, our neck can become stronger and more flexible through exercise. Following are some useful exercises that can help to increase the range of motion in your neck.

All these exercises should be done while sitting comfortably in a chair with your feet flat on the floor and your neck in a neutral position. Your neck should be positioned right above your spine (in other words, be sure your head is not jutting forward or back), and you should be looking straight ahead. If you feel pain (rather than just discomfort) while doing any of these exercises, stop immediately and do not resume them until you have consulted with your chiropractor.

1) Neck rotations – Keeping your head level, gradually turn your head to the right as far as you comfortably can, looking over your right shoulder, and hold for 10 seconds. Then slowly turn your head to the left, looking over your left shoulder, and hold for another 10 seconds. Repeat 5 times.

2) Neck tilts – Tilt your head to the right, bringing your right ear as close to your shoulder as possible, and hold for 10 seconds. Do the same on the other side, tilting your head to the left, again holding for 10 seconds. Repeat 5 times.

3) Neck flexion and extension – This is simply bending your head forward and back. Beginning in a neutral position, gradually bend your head forward, letting it hang with your chin close to your chest, and hold for 10 seconds. Then slowly bring your head up and back so that you are looking at the ceiling. Repeat 5 times.

4) Half circles – Start by tilting your head toward your right shoulder as far as possible, then slowly swing it to the left in a fluid half-circle, moving your head forward and down until your chin is close to your chest, continuing until your head is tilted to the left with your left ear above your left shoulder. Then repeat the movement in the other direction.

5) Levator scapulae stretch – Tilting your head to the right over your shoulder, turn and drop your head slightly so that your nose is pointed toward your elbow, and hold for 10 seconds. You should feel the stretch in the muscle connecting the back of the left lower neck to your shoulder blade. Repeat on the other side.

The Power of Gratitude on Health

The Power of Gratitude on Health

How we think and how we process the world around us has a tremendous effect on our health and our happiness. In celebration of this time of Thanksgiving, take some time out for yourself and contemplate all the many things that you have to be grateful for. If you find the task difficult, keep at it – it will get easier. Then, make it a daily habit – you will never be sorry that you decided to make gratitude a daily part of your life!

Here's How Gratitude Affects The Human Body:

The Power of Gratitude

The Power of Gratitude

Water crystals

 

Research done by Japanese scientist Dr. Masaru Emoto with water crystals is fascinating but his research teaches some important health lessons as well. Dr. Emoto has studied the effects of positive energy and negative energy on water. Some of his research has included music and some of his research has included messages given to water. What does that have to do with us – with you and me? Our bodies are 70-80% water. So what holds true for water also holds true for us. For example, Dr. Emoto and his colleagues found that water droplets would form widely different crystalline patterns after being exposed to different kinds of music. Exposure to acid rock would result in a very disrupted crystal while a Mozart symphony would result in a beautifully formed crystal. Below, we have included a blog post written by Dr. Sabrina Chen-See written about Dr. Emoto’s work as well. We hope you will read her blog post and then think about what you are surrounding yourself and your life with and what affect your attitude and gratitude can have on your health. If you would like to learn more about Dr. Emoto’s work, you can read his book Hidden Messages in Water.

Want to know the secret to changing your mental state, your luck, your future and life for the better? It’s simple… it’s by expressing gratitude.

As seen in Dr. Masaru Emoto’s water crystal research, exposing distilled water to the words “Thank You” overnight resulted in a physical change to how the molecules behave. Water exposed to positive words like, “Love”, “Kindness”, “Peace” and “Joy” formed beautiful, intricate snowflake-like water crystals. When exposed to negative words like, “I will kill you”, “War” and “Stupid”, the water crystals would be dark, asymmetrical, ugly blobs.

Gratitude has incredible healing properties. Microwaved water will not form crystals. However, after being blessed, it will then form beautiful crystals. This is scientific proof that the energy of our food is better in meals that are made from scratch with love and in meals that are blessed before consumption. Dr. Emoto concluded the first round of research with this summary:

“If thoughts can do this to water, and we’re 70-80% water, then what is the effect of thoughts on us?”

How do you harness this power of gratitude and channel this power into transforming your life? For lasting change, consider starting a gratitude journal. My gratitude journal is a pocket book with pretty designs throughout. Each morning, write a positive affirmation or quote for the day, such as:

“Always end the day with a positive thought.”

“No matter how hard things were, tomorrow is a fresh opportunity to make it better.”

As the quote says, end the day with something positive. In the gratitude journal, write out 5 things you are grateful for, or something/someone you love. The last thoughts you have before falling asleep repeat themselves 20, 000 to 40, 000 times per night. Journaling like this can make changes to your outlook immediately, and lets the universe know that you are open to abundance. Keep it up for 30 days to ingrain it as a daily habit and continue the rest of your life for ongoing healing of your mind, body and spirit.

To supercharge the power of gratitude, you must take action and show your gratitude each and every day. I’m not talking about making a show of gratitude for recognition. I’m talking about letting the source of what you’re grateful for knowing that they are appreciated, and supporting their efforts. If someone was kind to you, thank them directly. Written thanks (ever notice pretty “Thank You” cards?) are more lasting than a verbal “thanks”. If it was a stranger you’ll never see again, pay it forward with a kindness to another stranger. If you’re grateful for a beautiful sunset or clean air, do what you can to support our environment, to preserve or improve it for future generations. If you’re grateful for your wife/mother preparing meals for you each and every day, support her by setting the table, washing dishes, etc. The key is to help out because you’re grateful, not because you’re obliged to do it. If you’re going through health challenges, you can still be grateful for all your body is doing to heal itself. Support your body by loving it, feeding it good food, resting, chiropractic care, exercising and positive thoughts. If you’ve been blessed with talents and special gifts, show your gratitude by developing them and using them for the betterment of yourself, your family, society, humankind and the planet. – Dr. Sabrina Chen-See

How to Know if Stress is Affecting Your Health and Well-Being

How to Know if Stress is Affecting Your Health and Well-Being

depressed-women-holding-headEveryone deals with stress in their lives. And—in small doses—this can be a very good thing. Manageable amounts of stress can actually help you perform at your best and may even help you develop your abilities. However, far too many of us are stressed to the point that our health and well-being could be compromised.

Stress: Helpful or Harmful?

When you are in a dangerous situation, your body responds with a rush of chemicals. This “flight-or-fight” response leads to an increased heart rate, quicker breathing, and higher blood pressure. In a truly dangerous situation, this response helps you make fast decisions and prepares your body for quick action that could save your life. Your body is able to handle this response in small doses over short periods of time, but when your body is constantly on “high alert,” your health pays the price.

Unfortunately, your body doesn’t differentiate between a physical threat (such as being attacked by a bear) and a psychological one (such as being three months behind on your electric bill). Therefore, everyday life is filled with interactions that could trigger a stress response in certain circumstances. A car honking at you on the highway, your boss reprimanding you in front of your peers, a call from your child’s teacher, and hundreds of other common occurrences can have a very real impact on your physical, cognitive, and emotional well-being. And their effects can and do add up.

The Symptoms of Stress

Constant or repeated stressful incidents can take a heavy toll. The most insidious part of ongoing stress is that this toll is not always easy to spot. Stress levels can build up slowly, and many people become acclimated to a “new normal” without realizing that it’s happening. Knowing how to spot the symptoms of stress can help you break the cycle by either addressing the underlying causes or by finding more effective ways to deal with the stress itself.

Have you noticed any of the following symptoms?

  • Constant worrying or anxiety
  • Inability to concentrate
  • Agitation or irritability
  • Feelings of loneliness, isolation, or depression
  • Digestive issues, such as upset stomach, diarrhea, or constipation
  • Insomnia or low energy levels
  • Chest pain or rapid heartbeat
  • Appetite changes
  • Substance abuse
  • Nervous behaviors, such as fidgeting or nail biting

These are just a few of the signs of stress overload. Consistently feeling stressed can also exacerbate other health problems, including infertility, depression, skin conditions, autoimmune disease, and heart disease. Stress may also encourage people to turn to unhealthy coping mechanisms, such as overindulging in comfort food, drinking or smoking too much, or lashing out at friends and family, which can further impact their physical and emotional well-being.

Healthy Ways to Cope With Stress

Coping with stress in a healthy and productive way can help you to manage its physical, psychological and emotional impacts. While you can’t always control the stressors in your life, you can control how you respond. Even things like taking time to do deep breathing exercises can be helpful. By avoiding nnecessary stress, adapting to new situations, and accepting the things you can’t change, you can reduce the physical toll stress takes on your body.

Improving your overall physical health can also improve your body’s response to stress. It might be difficult to know where to start, so consider meeting with your chiropractor to learn more. Your chiropractor can help you create lifestyle strategies to leave you feeling healthier, happier, and better able to deal with life’s many stressors.