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Summertime Grilling and Your Health

May 24, 2016 oblanderchiropractic

summertime-grilling-200-300 For many people, summertime just isn’t summertime without a barbecue! It’s a generations-old cultural phenomenon that combines three things American families love—food, family and fun!

Unfortunately, though, there are also some potential downsides to grilling when it comes to your health. This article presents a quick overview of the risks and offers some advice to help make grilling a little bit safer for you and your family this summer.

What’s unhealthy about grilling?

The first issue has to do with HOW the food is actually cooked. Grilling meat or fish over high heat produces carcinogens known as heterocyclic amines (HCAs), which have been linked to increased risk of various cancers. The second issue has to do with WHAT KINDS of food many people choose to grill. Many of the most popular foods for grilling can be high in fat and sodium and have little other nutritional value. With these two issues in mind, here are some tips on how you can enjoy healthier grilling all summer long.

Clean the grill. You don’t want to incorporate rancid grease and the charred buildup from previous barbecues into your meat before you’ve even begun cooking it. Use a sturdy wire scrub brush and warm soapy water to scrape any residue from the grill’s surface, both before and after you grill. This will also greatly improve the flavor of your food!

Use a low flame and cook briefly. When direct flames touch the meat it can add to the HCAs produced. To reduce these HCAs, keep the gas flame low or, if you’re using charcoal, wait until the coals have been reduced to glowing embers. The heat will still be sufficient, but will not be as likely to char the meat. Try not to overcook your food, as overdone meat has more HCAs. Discard any charred parts.

Flip burgers often. To reduce the chances of E. coli contamination in your ground beef, be sure to flip your burgers every 30 seconds or so. The USDA advises that you cook burgers to an internal temperature of at least 160°F to kill any possible bacteria. However, if you are someone who thinks that a burger cooked beyond medium-rare is a travesty, buy a cut of beef and grind it yourself and form your patties just before grilling. Or, if it is commercially prepared, be sure to flip your burgers often. A study found that when two burgers were cooked to the same temperature, the one flipped more often had a fifth of the E. coli.

Pre-treat your meat. To allow you to cook your meat for a shorter time while still retaining flavor and tenderness, consider marinating it first. A marinade will tenderize the meat, and by using some flavorful spices in the marinade or in a dry rub, you can add a host of antioxidants to your meal that will reduce the production of HCAs. Researchers from Kansas State University found that marinating meat reduced carcinogens by 57 to 88 percent. Red wine, ginger, turmeric, rosemary and garlic are among the great-tasting, cancer-fighting ingredients you can include in a marinade. And by combining two parts onion, two parts garlic and one part lemon juice in your marinade, you can reduce HCAs by 70%, as some researchers in Germany have found.

Choose healthier meat. Grass-fed organic meat is a far healthier choice than conventionally raised meat. Compared with conventionally raised meat, organic grass-fed beef and chicken are lower in saturated fat and cholesterol and higher in omega-3 and CLA (conjugated linoleic acid), which has been shown to reduce cholesterol and abdominal fat. It is also free from hormones and antibiotics.

Go veggie. Though meat is certainly tasty, grilled vegetables are delicious too, and vegetarian versions of burgers and hot dogs have come a long way from their early roots, when they had all the flavor of foam peanuts or confetti. Fortunately, there are now a host of excellent veggie “meats” on the market that don’t force you to sacrifice good taste for good health. And there’s nothing quite like grilled red peppers, tomatoes, asparagus, mushrooms, zucchini and onions. A good way to grill veggies is to cut them up into small chunks and put them on skewers. You’ll get a healthy serving of vitamins, minerals and antioxidants in each bite. And topping your burger with some slices of avocado will give it a nutrition boost as well as a taste boost. Its mono and polyunsaturated fats have been shown to reduce cholesterol and can be a good substitute for mayonnaise.

What Parents Need to Know About E-Cigarettes

May 19, 2016 oblanderchiropractic

With the possible exception of vaccinations, there are few more polarizing health issues confronting the general public right now than the use of electronic cigarettes.

At the heart of the public health issue are two very simple facts. First, e-cigarettes are relatively new. And second, their use has grown far faster than our understanding of how they affect the health of “vapers” and those around them.

The resulting uncertainty means that reasonable people have very different opinions about the risks—and opportunities—electronic cigarettes might present for public health. For the sake of discussion, we’ll summarize the positions taken by three different groups based on their starting premise and priorities.

Group 1: “Nicotine addiction is bad, and e-cigarettes are just another way to deliver nicotine. So why encourage it?”

Group 2: “E-cigarettes are certainly safer than traditional cigarettes and may help smokers quit. So why not back an alternative to tobacco?”

Group 3: “We don’t know what the health effects of e-cigarettes actually are, but we’d rather be safe than sorry. So why not regulate them tightly until we know more?”

First, some facts about traditional cigarettes.

Just to remind parents of the danger that smoking tobacco cigarettes poses to health, here are some excerpts from a January, 2013 study published in the prestigious New England Journal of Medicine, based on a U.S. National Health survey of 202,248 Americans:

“For participants who were 25 to 79 years of age, the rate of death from any cause among current smokers was about three times that among those who had never smoked.”
“The probability of surviving from 25 to 79 years of age was about twice as great in those who had never smoked as in current smokers.”
“Life expectancy was shortened by more than 10 years among the current smokers, as compared with those who had never smoked.”
“Cessation before the age of 40 years reduces the risk of death associated with continued smoking by about 90%.”

These figures support previous research that indicates that few things in modern life are as harmful to health as smoking tobacco cigarettes.

Second, some facts about electronic cigarettes.

E-cigarettes are not tobacco products and don’t produce smoke. Instead, they heat liquids to produce a vapor. This is why smoking e-cigarettes is sometimes referred to as “vaping.”
E-cigarettes may or may not contain nicotine, though many or most do. Unlike traditional cigarettes, they come in a wide variety of flavors.
The liquids used in e-cigarettes can vary a great deal in terms of both ingredients and consistency. There have been concerns that some liquids may contain harmful chemicals, either as a result of the “recipe” used in manufacturing or because of problems in quality control.
Some tobacco smokers have reported that e-cigarettes have helped them quit.

So what about e-cigarettes and your teenager?

The use of e-cigarettes among middle and high school students exploded between 2013 and 2014. In 2013, 4.5% of high school students reported vaping at least once in the prior 30 days. In 2014, 13.4% did. Comparable statistics for middle school students were 1.1% in 2013 and 3.9% in 2014. According to the 2014 National Youth Tobacco Survey, e-cigarette use has now surpassed current use of every other tobacco product overall, including traditional cigarettes. This means that if you have a child who is between the ages of 13 and 18, it is very likely that they know someone who vapes.

Some of the worry among public health officials and regulators stems from the idea that e-cigarettes may act as a “gateway drug” to real cigarettes or to something worse. They are also worried that traditional cigarette companies could accelerate the current trend by directing their marketing expertise at young people. The overarching concern is that this segment is both particularly attractive and particularly vulnerable.

Over the past few years, researchers have gained a better understanding of how the adolescent brain develops and how it responds to certain substances. One of the things they’ve learned is that teens’ ability to weigh risks and longer-term consequences is still forming. They have also discovered that even casual drug use can cause structural changes in a teenager’s rapidly developing brain that reduce cognitive ability in measurable ways. Of course, this is a nightmare scenario for most parents, who would prefer that their children not abuse any substance with the potential to cause harm or dependency.

Other parents, however, see e-cigarettes as simply the lesser of two evils. If they start with the presumption that their son or daughter is going to try a cigarette anyway, they would rather it be an e-cig than traditional tobacco, with its 79 carcinogens and all the negative second- and third-hand health effects.

As healthcare professionals, we encourage parents to help their children build good lifestyle habits that will serve them well as adults. While we recognize that parents have less and less direct control over teens’ choices as they grow and become more independent, we believe that it is very important to point them in the right direction and set a good example. Given that we don’t know everything we need to know about the health risks of e-cigarettes, parents should be very cautious about letting teenagers pick up this type of habit.

Spring is Here and Summer is Coming! Ease into Your Warm-Weather Exercise Routine to Avoid Injury

May 17, 2016 oblanderchiropractic

Woman is trained on a riverside — woman-stretching-legs

The prospect of warmer weather just around the corner, especially after a winter like this one, is already inspiring many people to “get back in shape.” It’s like a second chance at that New Years’ resolution you made back in January and never followed up on because it was freezing outside.

We all know that exercise is good for us. But no one likes having to put on ten layers of clothing to run outside or having to drive 20 minutes to the gym for a one-hour workout during the winter months. At around this same time every year, spring weather makes it easier for many people to “reboot” their exercise goals and to increase their level of physical activity. However, it’s important to use some common sense when jump-starting your warm-weather exercise program.

There are at least two big reasons why. First, statistics tell us that over half the people who start a new exercise program quit within six months. “Easing into it” and taking things slowly at first can help to prevent this. Second, starting to exercise again after a period of inactivity can lead to a number of injuries that can easily be avoided by taking a more realistic approach to exercising again. For example, if you’re a runner, don’t start out by trying to run a marathon. Ease into a new running routine by starting with short runs and extending the distance you run each time you go out. Also, try to remember the following general guidelines about exercise in general and exercising in warm weather.

Always warm up before exercise and stretch/cool down afterwards. The warm-up period is far more critical if you haven’t exercised for a while, because you need to get your body used to increased activity before you put demands on it. So do your jumping jacks or other gentle exercises to raise your heart rate and get your circulation going before you start your sports or exercise routine, and then do some stretching afterwards during a “cool down” period to allow things to settle down again.
Start slow, and don’t overdo it. If you’ve been inactive for some months, start with a couple of weeks of vigorous walking before you ease back into running. Also, if you’re an outdoor runner, be sure to pace yourself when picking routes, remembering that you have to run just as far to get back home.
Set goals, measure your progress, and try to keep to them. If possible, work with a trained sports/exercise counselor at your gym to set realistic exercise goals for yourself. Then carefully monitor your progress, making note of exactly how far you run or how much weight you lift in each session. Doing this will help you actually see your own progress and provide additional motivation when you run into problems or your performance plateaus.
Hydrate, hydrate, hydrate. We can’t say this enough—hydrate. Drink lots of water before, during, and after exercising, especially as the temperature and humidity rises. The amount of water you need to consume depends to some extent on your weight and how long you exercise, but as you make progress and your workouts get longer, remember to consume a sports drink beforehand to replenish your electrolytes. This becomes more important as temperature and humidity rises, and you begin to sweat more.
Cross-train. If possible, try to vary your workouts, even as you’re easing back into them. Try running one day, lifting weights the next, and swimming the next, etc. This will develop different muscle groups more evenly and help you avoid injuries caused by repeatedly using the same ones.
Listen to your body and be aware of your limitations. If your arthritis has been acting up all winter, naturally don’t start with exercises that put a lot of pressure on your knees and joints. As a general rule, avoid believing in the “no pain, no gain” meme. That’s for committed athletes, and until you’ve been back in the swing of your exercise routine for six months or more, you’re not one. Don’t push yourself to the point of pain, and if you feel weak or in pain after a particular workout, rest for a day or more before exercising again.
Dress right. Yes, the temperatures are warmer, but be sure to wear proper clothing and foot gear for the sport or exercise you are performing. A remarkable number of injuries are caused each year by things as simple as running while wearing improper shoes.
If you become injured, remember R.I.C.E. This acronym stands for Rest (take off for a few days to rest the injured area), Ice (apply ice or cold packs to reduce swelling and inflammation), Compress (wrap swollen areas in a compression bandage), and Elevate (raise the injured limb). Avoid activities that use the injured area for a few days—you can still remain active, but don’t rush back into the same activities that caused the injury in the first place. For example, if you sprain your ankle, spend the next week exercising your arms and upper body.

If you are overweight or have known health problems, consult a doctor first. Don’t be macho—discuss your plans to get back in shape with your physician, and follow his or her advice.

10 Great Reasons to Stay Hydrated

May 12, 2016 oblanderchiropractic

Water is essential to life. Our bodies are already 60%-70% water, and those reserves need to be replenished on a daily basis to keep us healthy. Add either extreme heat or extreme cold (both of which dehydrate us), and drinking enough water becomes even more critical.

Exactly how much water we should drink each day is an open question. As reported by the Mayo Clinic, the Institute of Medicine has determined that adequate water intake per day is roughly 3 liters (about 13 cups) for men and 2.2 liters (about 9 cups) for women. Some sources recommend more, some less, but there seems to be no question within the healthcare community that many of us should be drinking more water than we are. Here are a few reasons why:

Water curbs your appetite, and contains zero calories. Both of these reasons should have some appeal to you whether you’re actively trying to lose a few pounds or just trying to maintain a healthy weight. Studies have shown that often when people think they’re hungry, they’re really thirsty.
Water increases your energy levels. Studies have indicated that a cup of water can be more effective at boosting your energy levels than a cup of coffee. One suspected reason for this is that our perception of fatigue is often caused more by dehydration than actually being tired.
Water is good for your skin. Rather than investing in expensive creams and lotions, why not invest in a few more glasses of water per day? They will help to keep your skin healthy, radiant, and glowing. And it’s a lot less expensive than anything you could buy at the cosmetics counter.
Water increases your brain power. According to a study in Frontiers in Human Neuroscience, subjects who drank a glass of water before performing a series of cognitive tasks reacted faster and thought more clearly than subjects who did not.
Water helps maintain the balance of your other bodily fluids. You lose moisture daily via sweat and other excretions. Similarly, your blood, lymph, and intestinal fluids become depleted, and must be replenished with a proper intake of water.
Water improves your moods. Although there are many causes of depression, headaches, irritability, and fatigue, one of the most common is dehydration. When your body becomes low on water, your blood vessels dilate, causing all of these symptoms. Increasing your daily intake of water can counter and reverse them.
Water lowers your risk of heart attack. When your arteries and veins become clogged with plaque, you increase your likelihood of heart disease—one of the most effective ways of preventing this buildup of plaque is to remain properly hydrated. A study in the American Journal of Epidemiology found that drinking more water was positively associated with a decrease in the risk of coronary heart disease. Drinking liquids other than water increased this risk, according to the same study.
Water can keep your joints lubricated, too. The synovial fluid that keeps your joints functioning properly and that keeps your bones from rubbing against each other becomes depleted when you are dehydrated. Drinking more water prevents this.
Water improves your digestion. Your ability to digest your food depends on the proper functioning of a series of enzymes in your intestinal tract. The “delivery mechanism” for these enzymes is water—don’t get enough of it, and your ability to digest and assimilate nutrients in your food breaks down.

Water even prevents fluid retention. This sounds counter-intuitive, but it’s true. Dehydration causes the body to retain water, because it thinks there is a critical lack of it. Drinking more water actually causes your body to stop retaining it.

What You Should Know About Recovering from Auto Injuries

May 10, 2016 oblanderchiropractic

ambulance-200-300 America’s roads have become far safer across the past three decades. By just about any measure, travelers are much less likely to be injured or killed in a motor vehicle accident than they were in the late 1980s and early 1990s. And this is true even though we’re driving more miles each year!

However, automobile accidents are still notoriously hard on the musculoskeletal system, and there is still a very real risk of back and neck injuries—even when drivers and passengers are protected by the latest safety equipment. In fact, recent research suggests that some types of injuries—particularly to the thoracic and lumbar regions of the back—may actually be more likely when safety belts are used. There is also some evidence that airbags may contribute to more severe neck injuries when they deploy.

At the same time, other developments are also changing the nature of auto injuries. For instance:

Smaller, more fuel-efficient vehicles are good for the environment, but they pose additional risks to their passengers when they collide with larger cars, SUVs and trucks.
Lifestyle and demographic trends are resulting in greater numbers of overweight and obese people on the roads as well as larger numbers of seniors, who tend to have frames that are smaller and more fragile.

So even though the overall fatality rate and the rate of serious injuries should continue to fall as safety systems continue to improve, minor to moderate injuries from auto accidents will continue to be a fact of life for the foreseeable future.

What You Need to Know

Even in cases where drivers and passengers walk away from a wreck believing they’re “uninjured”, accidents can have profound, long-lasting health consequences for those involved. It’s not uncommon for some types of symptoms to appear only gradually days or weeks after the event itself, delaying effective diagnosis and treatment. Symptoms may also come and go intermittently, making it more difficult to associate them with the accident.

Fortunately, there are things you can do to safeguard your health and improve your chances of a more rapid, complete recovery following an auto accident. Clinical studies have demonstrated that chiropractic care can shorten recovery time and decrease the amount of permanent physical damage sustained in a collision.

Take care of first things first. Always address any life-threatening injuries first. If you experience (or have reason to suspect) significant bleeding or bruising, broken bones, internal pain, difficulty breathing, loss of consciousness, or shock, you should seek immediate help from healthcare professionals who specialize in treating trauma injuries.
Visit your chiropractor as soon as possible after an accident. Do this even if you don’t think you’ve been hurt very badly. Research has shown that early intervention in the form of chiropractic adjustment, massage, laser therapy and supervised exercise and stretching programs can make a big difference in longer-term function.
Stay as active as you can throughout your recovery. Activity encourages blood flow to the injured area and promotes healing. It also helps prevent or reduce scar tissue formation and maintain range of motion.
Strengthen the affected area(s) as directed. Exercise and stretching programs are designed to help prevent future injuries and are an important part of a balanced treatment plan.
Recognize that you may be at increased risk of developing chronic problems. Be sure to tell your doctor if any of the following warning signs apply:
A prior history of back, neck or shoulder problems (including previous injury).
Distinct numbness, tingling or pain immediately following an accident.
Increased muscle tension or reduced range of motion after the crash.
You were involved in a rear-end collision.
Your head was turned at the moment of impact.
You have symptoms that don’t resolve or that become generalized.
Do your best to avoid becoming frustrated with the pace of recovery. Setbacks are common and it is not unusual for some symptoms to come and go.

An auto accident can affect your health (and your lifestyle) for years if you don’t receive the proper treatment. So if you or someone you care about has been injured in a collision, please call our office and make an appointment today. Chiropractic care can help put your recovery in high gear!

Short on Time During Your Workout? Don’t Skip the Stretching!

May 5, 2016 oblanderchiropractic

Why is stretching the part of our workout regimen that so many of us tend to skip? We might tell ourselves it’s because we’re sort on time, that we’re impatient or that (deep down) we believe stretching is really pointless. But however we rationalize it, skipping the stretching is a BAD idea!

It’s probably obvious that our joints were designed to be able to move in various directions with a certain degree of freedom. But as our bodies age, we become stiffer and lose the flexibility we had when we were young. In fact, chances are (unless you happen to be a dancer or gymnast), that process will start even before you reach your 20^th birthday. However, it’s never too late to regain some of that youthful flexibility by becoming more serious about stretching. Combined with strength training, proper stretching can help prolong our mobility and independence—allowing us to perform basic day-to-day tasks well into our senior years. Reaching that high shelf, bending to pick up a dropped object, and accessing that hidden switch behind an awkward kitchen cabinet are all great examples.

One reason it’s really important to stretch before working out is that we are likely to use muscles and connective tissues that are normally inactive. Without flexibility, the risk of getting hurt goes up. However, stretching can help prevent (or even treat) some common types of musculoskeletal injuries if it’s done correctly. Plus, it can feel good! Stretching can be a great way to start the day or to wind down after work.

Preparing the body for exercise by warming up the muscles (increasing blood flow) and stretching is easy and need not take up much of your time. Simply begin moving the various muscle groups in a deliberate way, with slow stretches of the joints towards the end of their range of motion. As you do this, you should notice a gentle “pulling” sensation and hold the position for up to half a minute. Then stretch the alternate side or move on to other muscle groups. Not only does stretching prevent injury, but it also improves the mechanical efficiency of your body. Stretching prior to exercise means muscles and joints are able to move through their full range of motion with less effort when exercising , improving performance.

Other benefits of stretching include improved circulation, less pain and faster recoveries following workouts, and better posture. If you find yourself arriving home stiff and achy from sitting at a desk all day and then commuting—try stretching. You might find that you’ll feel better almost instantly!

Remember—good health is the result of lots of little day-to-day things, including your nutrition, exercise and sleep habits, as well as your healthcare choices. As chiropractic physicians, we’re experts in diagnosing and treating disorders of the musculoskeletal and nervous systems. We’re also experts in prevention and performance. If you’re interested in any of these things, we encourage you to call or visit our office today!

Trampoline Safety: What Parents Should Know

May 3, 2016 oblanderchiropractic

From a health and safety point of view, the best advice we could give parents who are considering letting their kids use trampolines at home is to don’t do it unless you are willing to supervise and attend your children while they play on a trampoline.

Since 1977, the American Academy of Pediatrics (AAP) has strongly recommended against the use of home trampolines by children. In 2009, the last year for which complete data is available, nearly 100,000 people suffered injuries from trampoline use that required a visit to the Emergency Room.

The most compelling reason for not allowing trampoline use in your home is the risk of permanent neurological damage. One study found that 1 out of every 200 trampoline mishaps resulted in this type of injury. While the overall odds of this happening are small, the effect on a child’s life is potentially devastating.

According to the National Electronic Injury Surveillance System (NEISS), 75% of all trampoline injuries occurred when there were two or more people on the trampoline at one time. NEISS data also show that 29% of trampoline injuries in kids 6–17 were dislocations or fractures. This percentage jumps to 48% in kids 5 and under. What this tells us is that the smaller kids are the most vulnerable.

If you do decide to allow your children to use a home trampoline, there are a few things you (and they) can do to help prevent some types of injuries.

Safety Net—Ensure that your trampoline includes a safety net. The AAP has stated that safety nets have not improved injury statistics, but this could be because such netting is rarely installed or used properly.
Ground Level—If at all possible, install your trampoline at ground level. This will require digging a hole in which to set up the trampoline. This way, if the safety netting slips or fails, the person using the trampoline won’t have as far to fall.
One at a Time—Never let more than one person on the trampoline at a time. Allowing multiple users only magnifies the risk and the energy with which users are catapulted upward.
Store—When the trampoline is not in use, disassemble it and place it in storage.
Repair—Never use a trampoline that is ripped or damaged.
Padding—Make sure the trampoline is properly padded, covering the springs and other hardware with a different color.
Center—Always jump in the center of the trampoline for greatest control.
Simple Jumps—Never attempt somersaults or other complex maneuvers. Such moves should only be attempted under the strict supervision of trained professionals and/or with special safety equipment to ensure maximum protection.
Supervision—Children should be actively supervised by an adult at all times. This means that the adult responsible should not be distracted or doing something else. The trampoline user should have their entire attention and the adult should be able to control the user. In other words, if the user does not obey the commands of the adult, the trampoline session should end immediately.

As healthcare professionals, our primary message here is a very simple one—and it bears repeating. When it comes to home trampoline use, the best thing you can do for your child’s safety is to wait until they are older before allowing it. The risks far outweigh the benefits.

What is a “Normal” Pain Tolerance?

April 26, 2016 oblanderchiropractic

Pain is a nearly universal human experience that has several aspects. The first thing we usually think about in relation to pain is its trigger or cause. Perhaps you stub your toe, cut your finger while chopping vegetables, or feel the beginnings of a headache coming on. When this kind of thing happens, your body initiates a physical process driven by your anatomy and physiology. Your senses transmit a message through your nerves to your brain, saying “Something is wrong.” The second aspect of pain, however, is psychological and emotional rather than physical—how do you react to the message that your body is experiencing trouble? Do you ignore the headache and continue with your activities, or do you have to stop what you’re doing and focus on the pain to try to make it go away?

When it comes to our response to pain, two factors are also in operation. These relate to the idea of sensitivity. Pain threshold is the point at which pain first begins to be felt, and pain tolerance is the point at which a person reaches the maximum level of pain they are able to tolerate. When attempting to define what “normal” responses to pain are, both factors must be examined.

“Normal” responses to pain are difficult to determine because they vary so widely.

Some people may react to a bad headache by ignoring it and continuing to work, while others may react to a headache they rate at the same subjective level of pain by becoming completely incapacitated and having to lay down and close their eyes until it goes away. So what factors determine these differences in people’s tolerance of pain, and what can we say about them?

First, there seem to be differences in pain tolerance between men and women, with men exhibiting slightly higher pain tolerance than women. But this generalization can be affected by the oddest things. For example:

Studies of dental patients suggest that redheads have lower pain tolerances than people with other hair colors, and actually need higher doses of anesthesia during oral surgery.
Athletes have been proven to have higher pain tolerances than people who don’t exercise.
People who smoke or are obese are more likely to have low pain tolerances.
People who are depressed or anxious are more sensitive to pain and have lower tolerances.

There are also biological factors such as genetics, previous spinal cord damage, and chronic diseases that cause nerve damage that affect how we perceive, interpret, and manage pain. So the problem of defining what constitutes a “normal” level of pain tolerance becomes very difficult. But we recognize intuitively that we’re beginning to approach our own pain tolerance when two things happen—first, the pain begins to interfere with our ability to function in some way and second, it causes us to seek help.

As healthcare professionals, we generally distinguish between acute pain—the pain that usually results from a specific injury or illness, lasts less than 6 months and goes away as the body heals—and chronic pain, which can persist or progress over longer periods of time and may have no clear cause.

Depending on the situation, help may come in the form of common over-the-counter analgesics like aspirin, acetaminophen, and ibuprofen, or from more powerful drugs like opioids. Sometimes it may come in the form of ice, heat or topical treatments. And other times it may come in the form of hands-on therapies like chiropractic and massage.

Whatever your level of pain tolerance happens to be, you can get better at handling pain.

Because of the many factors that can potentially affect pain tolerance, managing one’s pain can be a challenging process of trial and error. You can’t change your genetic pain receptors and how sensitive they are, and dying your hair another color if you’re a redhead isn’t going to make you less susceptible to pain. But there are coping mechanisms that can influence the brain’s perception of pain and help you manage it, effectively increasing your pain tolerance. Relaxation techniques, biofeedback, chiropractic manipulation, massage, and mindfulness meditation have all shown surprising success at enabling people who suffer from chronic pain to manage it more effectively without the ongoing use of drugs.

So if you are one of the 25% to 30% of adults living with musculoskeletal pain, contact our office and ask for help—it IS available, and doesn’t necessarily have to come in a pill bottle!

Top 5 Ways to Warm-Up Before a Golf Game

April 21, 2016 oblanderchiropractic

If you don’t know better, golf can seem like a laid-back sport that carries little risk of physical injury other than being hit by a stray ball or having a foot run over by a speeding golf cart. But the truth is that a correct golf swing requires a great deal of balance, flexibility and core strength and that it can place a great deal of strain on the golfer’s back.

Unfortunately, many golfers don’t recognize the importance of warming up before teeing off until it’s too late. With more men and women playing golf than ever before, the incidence of golf-related back pain is also growing. Frequent play can aggravate chronic or intermittent low back pain that, in turn, can interfere with your ability to play golf. However, warming up before you play can go a long way to stop the cycle of golf and back pain. Not only can it keep you on the course, it can also improve the quality of your game.

Focus on Stretching and Taking Practice Swings

Trunk rotations allow you to warm-up the torso by mimicking the motion you will use to swing your club. Place a golf club across the back of your shoulders and slowly twist from left to right to stretch the torso and the shoulders. The lower body should remain stable with the movement taking place in the torso.
Stretch quadriceps by standing with a chair or bench behind you with your arms crossed over your chest. Bend your knee so that one foot is resting on the seat of the chair or bench. Squeeze your buttocks muscles to cause a contraction of the quadriceps (muscles in the front of the thigh). Follow the motions of your golf swing. Repeat on the other side.
Stretch your back by standing behind the back of a chair with your feet apart. Hold the back of the chair while keeping the back straight. Still holding the chair, drop your body down and pull it away from the chair to create a stretch near the armpits.
Sitting on a bench or chair, place the ankle from one leg on top of the thigh of the other leg. Use your forearm to push down on the bent leg. Lean forward to create a gentle stretch in your hip. Repeat on the other side.
Woodchops are a good golf warm-up because they reach the abs, legs and back. To perform these, stand holding a golf club straight up and down, perpendicular to the ground. Raise the club slowly over the head while holding your arms straight. Keep back slightly arched to stretch the chest. Next, bring the club down and between your knees while you go into a squatting position. Maintain a flat back and hold abs in throughout the stretch. Move slowly enough that it takes 30 seconds to complete the entire stretch.

Good Swing Mechanics For a Healthy Back and a Healthy Back for Good Swing Mechanics

It really does work both ways. Golf-related back pain is often the result of muscle sprains or strains that can be prevented with appropriate preparation and warm-ups. But poor swing mechanics will also take their toll over time—even for golfers who are relatively young and fit. Swings that are off-balance or that rely on the wrong muscle groups to generate power put players’ backs at risk. The reverse is also true—players who are nursing back injuries (and other types of injuries, for that matter) frequently compensate for them by making changes in their golf swing that hurt their performance and that may increase the risk of additional injuries.

Golfers of all skill levels can benefit from regular chiropractic care. Many chiropractic physicians have specialized training in biomechanics and some have made a particular study of golf performance and golf-related injuries. If you’re a golfer who’s interested in getting or staying healthy and improving your game, call or visit our office today!

The Anatomy and Physiology of Headaches

April 19, 2016 oblanderchiropractic

store-mannequin-200-300 Headaches are one of the most common types of pain that people experience on a regular basis. Researchers estimate that nine out of ten Americans suffer from headache pain at some point. 95% of women and 90% of men have had at least one in the past 12 months. And for about 45 million of us, those headaches are chronic.

The frequency, severity and duration of headaches can vary greatly from individual to individual. They range from occasional to near-constant and from mild to throbbing. Some are bad enough to cause nausea and become debilitating, preventing the sufferer from working and enjoying day-to-day leisure activities.

What exactly causes headaches?

Headaches occur for many reasons. When they arise on their own (true 90%-95% of the time), they’re referred to as “primary headaches.” When they’re triggered as a result of some other health condition, they’re called “secondary headaches.” Chiropractic physicians most commonly encounter three different types of headaches in their work with patients:

Tension headaches are primary headaches that are brought on by unrelieved muscular contractions in the head, neck and shoulders and/or a misalignment (subluxation) of the neck vertebrae. They’re often the result of stress that cannot find an outlet. Misalignment and muscular contractions can themselves become the source of broader tension and stress throughout the body, setting in motion a feedback loop that eventually produces a headache. According to Dr. George McClelland, a chiropractor in Virginia, “Today, Americans 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.”
Migraine headaches are also primary headaches. They are sometimes referred to as vascular headaches because they happen when blood vessels in the head suddenly expand, or “dilate”. However, we know that the nervous system and genetic factors are also leading contributors. Sufferers report a wide range of triggers and related symptoms. Research into the exact cause of migraines is ongoing, and the condition has stubbornly resisted efforts to find a pharmaceutical “silver bullet”.
Cervicogenic headaches are secondary headaches produced when pain begins in the neck or back of the head and is referred to the forehead or the area behind, in and around the eyes. Trauma, chronic tension and disease are some of the more common initial sources of neck pain that is referred to the head. Trigger points in the neck, shoulder blade and spine may also be sources of these headaches, though they can be much more difficult to identify.

What can be done to relieve headache pain?

While a wide variety of over-the-counter and prescription medications have been developed to relieve this pain, they generally do little to address the underlying cause of the problem. In addition, many of these compounds can have unwanted side effects, particularly if they’re used often, over a prolonged period of time or in combination with other medicines. A growing awareness of both the limitations and risks of pharmaceuticals has led many headache sufferers to explore alternative approaches to managing them, including chiropractic.

A large and growing body of medical research suggests that chiropractic care can be effective in preventing or reducing the frequency and severity of primary headaches. There is also some evidence that it may have benefits for cervicogenic headache sufferers. In a study conducted by the New Zealand government, the majority of those suffering recurrent headaches from spinal misalignment found that their headaches were relieved by chiropractic manipulation, and many were found to still be pain-free in the two-year follow-up. A study published in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulation such as that used by chiropractors is more effective and longer-lasting for treating tension headaches than the use of commonly prescribed pain medication.

A chiropractic physician will perform a thorough examination to identify the cause of your headache pain. Depending on your specific circumstances, he or she may perform chiropractic manipulation or mobilization to improve the alignment of the spine, relieve muscle tension, reduce nerve irritation and improves vascular flow. Massage and other therapies may also be included as part of a well-rounded treatment plan. In many cases, this will relieve headache symptoms. Your chiropractor may also offer posture and lifestyle recommendations to help prevent future headaches. These may involve diet, exercise, sleep and stress management techniques.

Remember—if you or someone you care about suffers from recurring or chronic headaches, there are effective treatment options available that don’t involve drugs. We encourage you to call or visit our office to learn more!

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