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The Positive Effects of Chiropractic Care!

The Positive Effects of Chiropractic Care!

We know that our patients who get adjusted regularly see the wonderful side effects! Their backs are not the only beneficiary of their adjustments! Here is a study that confirms that keeping the spine adjusted has more positive effects than just your back or neck feeling better!:

A retrospective study conducted in Sweden [1] has determined that about one in four chiropractic patients experiences some form of “positive nonmusculoskeletal side effect” after spinal manipulative therapy (SMT).

In addition, the percentage of patients who experience positive side effects increases with the number of spinal regions adjusted. The Swedish researchers asked all members of the Swedish Chiropractors Association (SCA) to participate in the study. Eighty-one percent of the SCA membership complied. Each doctor of chiropractic gathered data from 20 patients over a three-week period for a total of 1,504 valid patient questionnaires. Patients were included if they had been previously adjusted within the last two weeks for musculoskeletal complaints. The patients were asked if after their previous visit they ìexperienced any positive changes that do not seem to have anything to do with your back problem?

At least one positive side effect or reaction was reported by 23 percent of the respondents. The more spinal areas that were adjusted, the better their chances of experiencing at least one positive reaction:

The positive, nonmusculoskeletal reactions appear to cluster into a number of system/organ-related classifications. Of those patients who experienced them, here is the breakdown by percentage:

 

  • Respiratory System: 26%

  • Digestive System: 25%

  • Circulatory System/Heart: 14%

 

  • Eyes/Vision: 14%

The benefits experienced can also be broken down into subcategories:

 

  • Easier to Breathe: 21%

  • Improved Digestive Function: 20%

  • Clearer/Better/Sharper Vision: 11%

  • Better Circulation: 7%

  • Changes in Heart Rhythm/Blood Pressure: 5%

 

  • Less Ringing in the Ears/Improved Hearing: 4%


The authors, as is typical in research papers, are careful to point out the limitations of extrapolating the findings. They note that the study does not demonstrate whether the statistical link between treatment and reaction is causal. They assert that ìthe absence of an untreated control group makes it impossible to say whether these reactions are treatment-specific, or if they simply represent normal fluctuations of common symptoms of physiologic function. While these results are very exciting, it is clear that additional research is needed.

Reference:

The Types of Improved Nonmusculoskeletal Symptoms Reported After Chiropractic Spinal Manipulative Therapy
J Manipulative Physiol Ther 1999 (Nov);   22 (9):   559–564

The Abstract

OBJECTIVE:   To investigate the frequency and types of improved nonmusculoskeletal symptoms reported after chiropractic spinal manipulative therapy.

DESIGN:   Retrospective information obtained by chiropractors through standardized interview of patients on return visit within 2 weeks of previous treatment.

SETTING:   The private practice of 87 Swedish chiropractors (response rate 81%).

SUBJECTS:   Twenty consecutive (presumably naive) patients per chiropractor (1504 valid questionnaires returned, 86% of optimal number of replies).

INTERVENTION:   Spinal manipulation with or without additional therapy provided by chiropractors.

MAIN OUTCOME MEASURES:   Self-reported improved nonmusculoskeletal symptoms (reactions).

RESULTS:   At least I reaction was reported after the previous treatment in 21% to 25% of cases. Of these responses, 26% were related to the airway passages (usually reported as “easier to breathe”), 25% were related to the digestive system (mostly reported as “improved function”), 14% were classified under eyes/vision (usually reported as “improved vision”), and 14% under heart/ circulation (about half of these reported as “improved circulation”). The number of spinal areas treated was positively associated with the number of reactions.

CONCLUSION:   A minority of chiropractic patients report having positive nonmusculoskeletal reactions after spinal manipulative therapy but such reports cluster predominantly around specific symptoms. It would be interesting to find out if these can be verified objectively and, if so, to investigate if they are caused by the treatment or if they are signs of natural variations in human physiology.

 

Top 5 Workouts for Increasing Range of Motion in Your Back

Top 5 Workouts for Increasing Range of Motion in Your Back

man-jumping-on-balcony

Back pain can have a truly negative effect on your professional life as well as your lifestyle. It can be difficult to get out of bed and make the morning commute.  Then—depending on what you do for a living—pain and limited mobility can take a huge toll on your productivity while you’re at work. And when you return home, you may also find that you’re not able to do the active things you enjoy with your family and friends.  It’s no wonder that chronic back pain can lead to depression.

If you or someone you care about is suffering from back pain, the good news is that there are things that can be done about it. First of all, it’s essential that you get proper medical attention so that your condition can be diagnosed and an appropriate treatment plan can be put in place. Dr. Oblander and other chiropractic physicians are experts at diagnosing and treating musculoskeletal problems as well as problems with the nervous system. Depending on your specific situation, he or she may recommend a variety of in-office treatment options to help relieve pain and restore function.  Your doctor may also prescribe a series of at-home exercises or stretches designed to increase the range of motion in your back.

Range of motion is the movement of a joint from full flexion (flexed) to full extension. Certain back problems, ranging from spinal misalignment and muscle imbalances to sprains, strains and pinched nerves (just to name a few), can significantly limit how much you can move. Here are workouts that can help improve your back’s mobility. Remember—use these only after consulting with your chiropractor!

  • Aquatic exercise. Perfect as a low-impact exercise that’s gentle on your joints and muscles, swimming and other water exercises are a great way to ease your back into working out. It is especially beneficial when the water is warm—say, between 83 and 88 degrees Fahrenheit. If you don’t have access to a heated pool, check out the gyms in your town. Many of the big-name gyms feature not only heated swimming pools, but also hot tubs and steam rooms, which can help relax your joints and muscles, giving them a much-needed break.
  • As simple as it sounds, walking is a great way to get simple, accessible exercise. It also strengthens your heart, lungs and overall endurance. Make sure you wear appropriate footwear and take it easy—there’s no need to start out walking miles a day unless you’re up to it. Again, ask your chiropractor for his or her advice.
  • Strength and resistance training. According to Harvard Medical School, not only is resistance training good for increasing range of motion, but it also strengthens your heart, lungs, and overall endurance.
  • Tai chi. An ancient form of Chinese exercise, tai chi is practiced through a series of slow moving poses that can be very effective at extending your range of motion. In addition to increasing flexibility, it is also purported to strengthen muscles, and develop balance and coordination.
  • Like tai chi, yoga is another very old form of exercise. Developed in India over a great many years, yoga eases stiffness in muscles and encourages greater range of motion. Just be careful not to overdo it—it could be detrimental to your condition.

If you need help with addressing your back pain, be sure to give our office a call at 406-652-3553 to schedule an appointment with Dr. Oblander!

 

Fear or Phobia: What’s the Difference?

Fear or Phobia: What’s the Difference?

frightened-woman

It’s normal to have fears. Fear is a useful emotion that keeps us from doing things that may be harmful or dangerous. Our species continues to exist today because our earlier ancestors had a healthy fear of certain types of predators, environments and situations. In the modern world, many of those primal fears have become much less relevant. Nevertheless, quite a few of us still have a lingering apprehension of spiders, snakes, darkness, heights or other things that we perceive to be dangerous. For most people, this instinctive fear is just quirky or uncomfortable—something we can usually avoid or overcome without too much effort. But what if this apprehension becomes all-encompassing and interferes with daily life? When this happens, you may be dealing with a phobia.

Psychologists define a fear as being “an emotional response to a real or perceived threat,” whereas, according to the Oxford English Dictionary, a phobia is “an extreme or irrational fear of or aversion to something.” Note the words extreme and irrational. A phobia keeps you from living your life as you normally would if the feared situation were not present. For example, you may become nervous or agitated in small or confined spaces and generally avoid taking the elevator. But if that fear is severe enough that it keeps you from taking your dream job because you’d need to use an elevator every day to get to your office, then you likely have a phobia (“claustrophobia”).

Symptoms of a phobia can be both mental and physical. In some cases, just thinking about the thing you fear can bring on the fight-or-flight response. Phobia symptoms often include general anxiety, trembling and feelings of nausea. Your heart may begin pounding and you may start sweating, feeling lightheaded, and breathing so quickly that you begin to hyperventilate. You may also feel an intense need to escape, feel like you are going to die, or fear losing control. Even though you may understand that your phobia is irrational, you still have no ability to stop it.

Not all phobias interfere with the everyday lives of people who have them. A phobia of snakes (called “ophidiophobia”), for example, probably won’t matter much to a city dweller unless he or she visits the reptile house at the zoo. However, a phobia of crowds (“enochlophobia,” “demophobia” or “ochlophobia”) could be a big problem on city streets or in the subway.  Other phobias can have a significant impact on anyone who has them. For about 3% of the population, their fear of doctors (“iatrophobia”) is so great that they avoid any form of healthcare whatsoever, including preventive care. Obviously, this can put their health and even their lives at risk.

If a phobia is affecting your day-to-day activities, then it may be time to seek professional help. Therapy for phobias has been shown to be remarkably effective, and you may also be able to use some self-help strategies on your own to combat the problem.

One of the best ways to begin conquering a phobia is to expose yourself to the thing you fear in a gradual, controlled manner. For example, if you have a phobia of spiders (“arachnophobia”), first look at a few pictures of spiders. Then watch a short video featuring spiders. When you are comfortable with that, perhaps visit a zoo and look at them through the glass. Relaxation techniques such as slow, deep breathing and meditation can help when you are confronting your fears. The more frequently you are exposed to the thing you fear without actually being harmed, the more quickly your phobia is likely to disappear. This doesn’t necessarily mean that you are going to become a fan of spiders, but at least you will have conquered the irrational part of your fear that gets in the way of you living your life.

 

Second Impact Syndrome Explained

Second Impact Syndrome Explained

The Mayo Clinic describes second impact syndrome (SIS) as a complication arising from a concussion. It occurs when someone experiences a second concussion prior to fully recovering from the initial one. With SIS, “typically fatal brain swelling” occurs. R.C. Schneider first described this condition in 1973, but it wasn’t until 1984 that someone gave it the name, “second impact syndrome”. The condition is rare enough that only 21 cases had been cited in the literature up until 2003.

When a concussion takes place, the levels of various chemicals in the brain are changed. This altered state is believed to contribute to a person’s susceptibility to second impact syndrome. Because it normally takes approximately one week for the chemical levels in the brain to return to normal after a concussion, the patient should wait at least this long before returning to any activity that might result in another concussion. But one week is a minimum. The time it takes to recovery fully from a concussion is highly variable and depends on both the nature of the injury and the patient involved. For this reason, it is vitally important that athletes not return to sports while symptoms of a concussion persist and that they receive clearance from an appropriately trained healthcare professional before resuming any sort of risky activity.

NHL star Sidney Crosby learned a lot about concussions first-hand. While playing with the Pittsburgh Penguins in January 2011, he received a concussion. He suffered from a second one only four days later. It took him 11 months to fully recover. Crosby said, “With concussions there is not generally a time frame or a span where you’re feeling better. You feel like you’re getting better and it can be one day and you’re back to where you started. It’s a frustrating injury.” It wasn’t until he was treated by chiropractic clinical neurologist, Ted Carrick, DC, that Crosby recovered from all his symptoms.

Even the mildest of concussions can lead to second impact syndrome, because it’s not the strength of the impact that is the greatest danger. An impact of any force while the brain is still recovering can result in the catastrophic swelling attributed to the syndrome.

Most cases attributed to SIS occur in those who are not yet fully grown. Children and adolescents are thought to be the most susceptible with adolescent athletes at greatest risk for second impact syndrome.

Some researchers have recently raised questions about whether or not SIS actually exists. In their own analysis, they concluded that a majority of cases they examined did not actually meet the diagnostic criteria for SIS. They also found that in some cases the reports of first impact were incorrect or unreliable. While their findings have led to some controversy in the medical community, it should be pointed out that no one has disproven the existence of the syndrome.

Whatever the controversy, it’s difficult to argue against prevention and an abundance of caution given the potential dangers associated with concussions (and multiple concussions). If you’re an athlete, the first step is to wear appropriate safety equipment for the sport you’re playing. For certain activities (such as football, baseball and cycling), a helmet is essential. On-field awareness and proper technique can also go a long way toward preventing head injuries. However, it’s important for players, parents and coaches to recognize that even helmets, good supervision and expert training are no guarantee against initial concussions. They are a risk that can be managed but never wholly eliminated.

When it comes to preventing subsequent concussions, though, there are three additional steps many communities have taken to protect young athletes:

  • Requiring responsible adults to receive concussion-awareness training so that they can recognize the signs of a potential concussion.
  • Requiring officials, coaches and managers to remove injured players from the field when a concussion is suspected.
  • Requiring the approval of an appropriately trained healthcare professional before allowing any athlete with a suspected/actual concussion to return to sports-related activities.
Healthy Lifestyle Choices Are a Team Effort for Couples

Healthy Lifestyle Choices Are a Team Effort for Couples

couple-playing

These days, with divorce statistics skyrocketing, it’s easy to focus on the “for worse” part of the traditional marriage vow. But the simple fact remains that a good marriage—or a healthy long-term relationship of any kind—brings lots of benefits to both partners. So we thought it would be a good idea to remind our readers about the “for better” aspects of marriage—particularly as they related to health and well-being.

As sociologist Linda Waite puts it, “Marriage is sort of like a life preserver or a seat belt. We can put it in exactly the same category as eating a good diet, getting exercise, and not smoking.” Your relationship can provide an opportunity for partnership in more areas than sharing finances and raising children. You and your partner can work together to improve each other’s health and state of well-being. Here are a few tips from health experts to help you do this.

  • Exercise together. When couples meet, chances are each of them has his or her own regular exercise regimen. And chances are they involve different forms of exercise. Just as an example, she may prefer aerobics or running, while he prefers sports like golf and tennis. Well, here is an opportunity to “cross-pollinate” and for couples to try each other’s exercise regimens from time to time. Naturally, working out together also tends to keep both parties exercising regularly, because you’re doing it as a team, not on your own. If it’s looking a little chilly outside, you might be tempted to skip your evening run if it’s just you, but if you know that your partner is counting on going with you, you might just go anyway.
  • Learn from each other’s food preferences. Some studies have shown that in traditional marriages, men tend to eat better after marriage than before. This may be due to the fact that men typically haven’t been taught to cook in the home as young boys in the same way that girls traditionally have (though there are abundant signs that girls and young women now share men’s unfamiliarity with the kitchen). So eating—whether at home or at a restaurant—can become an exercise in learning from your partner’s tastes, and possibly expanding your own. Think you hate broccoli? Well, that was before you tasted your spouse’s recipe for it, right? Eat too many salty or sugary snacks while watching TV? That was before your partner shared their recipe for veggie snacks with the cucumber-coriander dip. As a general tip, health experts say you should look carefully at your partner’s food choices and follow the lead of the person with the healthier diet.
  • Lose weight together. Just as your relationship provides an opportunity to inspire each other when it comes to exercise, it can also be a godsend when one or both of you needs to drop a few pounds. Agree on your mutual weight loss goals, and then go shopping together, and stock your kitchen only with foods that support those goals. Whether you’re trying to cut down on sugar, fat, salt, or other foods that help to keep weight on, working together to stick to a healthier diet can be a lot easier than doing it on your own.
  • Don’t forget the V word. Vacations. Many men—and increasing numbers of women—find themselves in the work rut and fail to find time on the calendar for vacations. Then they wonder why they get sick or find themselves depressed. Planning a vacation together gives both parties the opportunity to figure out just which destinations and activities best suit their preferences and their health goals. Going on these vacations works magic; in one study of 12,000 men, those who took yearly vacations had a significantly lower risk of death than those who did not.
  • Learn things together. Many studies are proving the wisdom of “use it or lose it” with regard to brain health. And one of the proven ways of “using” your brain and thus keeping it free from cognitive degeneration and Alzheimer’s is to keep learning. Again, this is easier as a team than on one’s own. We all know how easy it is to veg out in front of a TV alone, but if you’ve signed up for a language course or have joined the same weekly book club as your partner, you’re more likely to actually keep learning.
  • Go to bed together. No, we don’t necessarily mean “go to bed and have sex” together, although that’s good for your mutual health, too. Instead, studies have shown that couples who have similar sleep schedules are healthier and have fewer incidences of common diseases. Chronic sleep deprivation is becoming a national public health issue, so if you can work out compatible sleep schedules with your partner, chances are it’ll make both of you healthier.
  • Laugh a lot. Let’s face it…how many of us laugh out loud when we’re alone? Do it too much, and people might even begin to think you’re weird. But if you’re like most people, one of the reasons you chose your partner is because he or she makes you laugh. There have been numerous studies that have shown that the more genuine laughs you have per day, the healthier your probably are. So keep amusing each other, and keep laughing at each other’s jokes. It might just provide the mechanism for laughing together for the next fifty or more years, and what’s not to like about that?
Most Effective “Low Impact” Cardio Exercises

Most Effective “Low Impact” Cardio Exercises

Why “low impact” cardio exercises? Imagine reaching your “golden years” with a buff beach body only to be told that you can’t jog or run anymore because your knee cartilage has been worn thin or you have damaged vertebrae. The last thing you want to do is ruin your body while trying to stay in shape. Here we present some good low impact cardio exercises that can help you maintain a healthy cardiovascular system without causing damage to your musculoskeletal system.

Walking—This simple exercise places far less stress on the knees than jogging, running or pounding the stairs. If this sounds too boring, try changing your route. Explore different streets or roads. Also, you might take this to the next level and include hiking on trails or through the woods. Be sure to follow experts’ recommendations about hiking dos and don’ts. Add extra energy to your routine by swinging or rotating your arms to the sides. Involving your upper body as you walk can get your heart beating more vigorously.

Speed Walking—It’s impossible to do speed walking without involving the upper body. This is low-impact movement on rocket thrusters. The most efficient position is to keep your elbows bent at a 90-degree angle and be sure they remain close to your body. Be sure to stick to flat, smooth surfaces to reduce the chances of injury.

Cycling—For even less impact, take your bicycle out for a spin. If your bicycle is properly adjusted to your size, there should be no strain on your knees. You can cover far more territory, do more sightseeing and get lots of cardiovascular benefit.

Stairs—Walking up stairs is a powerful way to work your body. Don’t become impatient, though. You don’t want the walking to become jogging. That would turn your low impact routine into high impact. Make certain you softly plant each foot in turn on the next step and use the strength in your legs to push you upward.

Swimming—If you’re just starting an exercise program or returning after years of relative inactivity, swimming is an excellent low-impact exercise option. Taking to the pool can build up vast reservoirs of cardiovascular health because swimming can work the entire body, depending on the strokes you use.

Dancing—Take a dance class. Whether you’re into ballroom, tap, ballet or modern dance, you can get a low impact workout while having fun with others.

If you already suffer from thin cartilage, don’t let that stop you from exercising. One study did MRIs on 50–80 year olds, all healthy men. The results showed that more exercise led to thicker knee cartilage. The consensus was that exercise helped to repair cartilage deficiencies. Everything else being equal, the body is amazing in its ability to repair itself. And these low impact exercises can work wonders for your long-term cardiovascular health.

Remember that one of the best things you can do for your health is to also get adjusted regularly!

 

How Much Screen Time Should Kids Get?

How Much Screen Time Should Kids Get?

In life, it’s nearly always possible to have too much of a good thing, and moderation is usually the right common-sense prescription (no matter what the advertisers say). Screen time is no exception. But how much is too much? That’s the question many parents are asking…

There’s no doubt that a little bit of time watching TV, working on a computer, playing video games or using a tablet or smartphone can be useful. However, it’s also become increasingly clear that long, uninterrupted periods of screen time can cause real problems. This can be a result of the screen-watching activity itself as well as what’s NOT happening while an individual is focused on the screen. While there’s growing evidence that both adults and children are at risk, the rest of this article will focus on kids and what their parents need to know.

Most young children aren’t very good at moderating their behavior or setting their own limits. This means that it’s ultimately an adult’s responsibility to do it for them until they can exercise their own good judgment. And this is true EVEN THOUGH IT TAKES TIME AND EFFORT FROM THE ADULT AND IS OFTEN INCONVENIENT. As tempting as it may be to use devices with screens as electronic “babysitters” to free up your own time, being a parent or caregiver means keeping the child’s needs in mind, too.

Following is a brief summary of the most-widely circulated guidelines for children’s screen time (entertainment-oriented use of electronics), based on recommendations made by the American Academy of Pediatrics.

Under 2 years—No screen time

2–5 years—One hour of preschool TV, but no computer time

5–8 years—One hour

Over 8 years—Two hours

The first couple of years are particularly critical for a child. This is the time when a baby’s brain goes through the most rapid growth and development. Children need to explore and to engage with their broader environment. When these opportunities are limited or “crowded out” in favor of engaging with electronic devices, their cognitive and social development may be altered in negative ways we don’t yet understand. At the same time, researchers have not been able to establish that screen time of any sort (regardless of the media) has any real benefit for very young children. This is why the American Academy of Pediatrics believes that infants younger than two years shouldn’t have any screen time. Media companies and advertisers of infant-oriented products may tell you otherwise, but their interests are probably not the same as yours when it comes to the best interests of your child.

Many of your child’s most basic preferences and habits are developing between the ages of 2 and 5. Simply put, the prevailing wisdom is that electronic babysitters offer no substitute for the physical activity and social interaction kids need at this age. In fact, to the extent that they encourage inactive, solitary play, they may actually pose real health risks on several fronts.  For instance, if your child is sedentary, he or she may have an increased risk of obesity, diabetes and heart disease later on, and may be slower to develop physical skills. If he or she doesn’t have regular social interaction with other adults and children, emotional problems and depression may be more likely.

By challenging your young children with a broad range of physical, intellectual and social activities, you offer them a developmental advantage. While media may have a place in the mix, experts agree that it should be a small one. Television specifically geared to preschoolers (think Sesame Street) can help expand your child’s awareness of learning concepts, but it shouldn’t be occupy more than an hour a day.

Between 5 and 8 years old, children can handle a little bit of screen time without it jeopardizing their development. Just be sure to set firm limits and encourage them to spend at least some of their screen time doing things that will enhance learning and hand-eye coordination.

As your children grow older, teaching them to live within certain sensible limits (in this case, by regulating screen time) and explaining why these limits exist can help them begin to look out for their own health and develop their own sense of self-discipline. Life lessons like these have value in and of themselves. So while your kids may not appreciate your efforts to restrict their use of electronic media, there can be very real longer-term benefits for your kids and for your family as a whole. It’s worth the effort!

 

Want Stronger Bones? Weight Training Can Help!

Want Stronger Bones? Weight Training Can Help!

health club: guy in a gym doing weight lifting

As we age, we normally lose a certain amount of bone density. This is a particular problem for postmenopausal women due to the loss of estrogen, which protects against bone loss. Although men are less likely to suffer from osteoporosis (because their bones are generally larger and more dense), they can also be subject to bone loss if they do not get a sufficient amount of exercise. So what can be done to avoid it? Along with a healthy diet, studies have shown that weight-bearing exercise can help to maintain bone density as we age.

Professor of exercise science at California Lutheran University, Dr. Steven Hawkins, says “Exercise stimulates bone formation, because bone put under moderate stress responds by building density, and, depending on your age and workout regimen, it can either increase or maintain bone-mass density.”

Weight training (also referred to as strength training) increases bone mass, particularly that of the spine. A study performed by researchers at McMaster University in Ontario, Canada, showed that postmenopausal women who do not participate in strength training lose bone mass. However, those women who participated in a year-long strength training program increased their spinal bone mass by nine percent.

Strength training does not mean you have to go to the gym every day and train to Olympian standards. It only requires regularly performing a variety of simple, weight-bearing exercises. Much as a muscle becomes larger and stronger the more you use it, bones become stronger and denser the more stress that is placed upon them.

Gary Null, in his book Power Aging notes “Weight lifting, including curls and bench presses, is a beneficial activity.” And for those who’d rather not spend any time around a gym, “Dancing, stair-climbing and brisk walking are all weight-bearing exercises, which promote (good) mechanical stress in the skeletal system, contributing to the placement of calcium in bones.” But what about aerobic exercises? While they are very good for your cardiovascular system, Aerobic exercises such as biking, rowing and swimming do not strengthen the bones” as they do not place enough stress on the skeletal system to stimulate bone growth.

You only need about 15-30 minutes of weight training two or three times a week to help maintain your bone density. You can use weight machines at the gym, or consider attaching some light weights to your arms and legs as you do a regular workout to increase the stress on your skeletal system. Even gardening can be a good way to help preserve bone mass, as it involves such bone-strengthening activities as pulling weeds, pushing a lawnmower or wheelbarrow, turning over soil, etc. Even something as simple as carrying groceries to and from the car can help.

So consider adding a little weight training to your daily routine so you can maintain your bone health and (with a bit of luck) remain fracture-free far into your later years.

If you need more ideas on how to improve your bone health, be sure to schedule an appointment with Dr. Oblander by calling our office at 406-652-3553!

 

How to Make New Habits “Stick”

How to Make New Habits “Stick”

Forming new habits can be just as difficult as breaking old ones. But when you stop to think about it for a moment, it is clear that all of our habits, both positive and negative, had a beginning—a time BEFORE the behavior became a clear, recognizable pattern. In other words, there was a time when your current habits weren’t yet habits at all!

So how do new habits actually form? And is there a way for us to develop POSITIVE new habits in a focused, deliberate way? We call this “making new habits ‘stick’”.

Like anything we learn, our first attempts at any new skill are usually halting and inconsistent. But slowly it becomes second nature until we can’t remember a time when we found the behavior unusual, uncomfortable or challenging. Once we’ve learned how to do something and turned that something into a recurring pattern of behavior, it’s “like riding a bicycle,” as the saying goes…

New York Times investigative reporter Charles Duhigg became something of an expert on the science of habit formation and change. He read hundreds of studies and interviewed the scientists who conducted them to discover the mechanisms behind habit formation, and wrote a book on the subject, “The Power of Habit: Why We Do What We Do in Life and Business.”

Duhigg has described a self-reinforcing process he calls the “Habit Loop”. Based on his interpretation of neurological studies, Duhigg believes that every habit has three components: “a cue—a trigger for a particular behavior; a routine, which is the behavior itself; and a reward, which is how your brain decides whether to remember a habit for the future.” For example, let’s say you want to stop being admonished by your dentist for not flossing regularly. First you put the dental floss right next to the toothpaste, so you can’t miss it (the cue). Then every time you go to brush your teeth (the routine) you floss because it’s right there in front of you. Finally, when you go to the dentist, he or she praises you for flossing regularly (the reward).

Establishing a new habit takes most people about 30 days, although it can frequently take twice that. You can improve your chances of success if you’re able to do a little advance planning. For instance, imagine you want to develop a habit of going to the gym every day. First, start small. For the first month, plan on going to the gym three days a week for 30 minutes each. Plan your workouts for days and times that are least likely to have things such as work or childcare interfere with your gym schedule. It can also help to enlist a buddy who has similar goals to join you so you can reinforce each other’s commitment. Then figure out a reward to give yourself for each completed workout, such as going out for a drink afterward with your workout buddy or enjoying a little Ben and Jerry’s, guilt-free. You can also give yourself some long-term rewards to envision, such as looking good in a bikini on the Caribbean beach you plan to visit next summer. If you can stick with it regularly for a month, there’s a good chance it will become part of your weekly ritual and you will soon crave your workouts. You can then gradually build up to more days. In three months, you may find that if you have to skip a workout you actually MISS it! Something’s just not right…

Duhigg says “If you can identify the right cue and reward—and if you can create a sense of craving—you can establish almost any habit.”

What Are “Manual Therapies” and How Are They Used?

What Are “Manual Therapies” and How Are They Used?

Manual therapies have been used to treat musculoskeletal disorders for thousands of years. Practitioners around the world—in countries with many different cultural influences and diverse medical traditions—have used their hands to manipulate various parts of the body to stimulate healing. “Manual” literally means “by hand.” Thus, manual therapies consist of healing techniques that use the hands. There are more than two dozen techniques used worldwide. Among the most commonly known are acupressure, chiropractic, massage therapy, physiotherapy, reflexology, Rolfing and shiatsu.

There are also dozens of other, lesser-known manual therapies, including the Bowen technique, cranio-sacral therapy, the Dorn method, manual lymphatic drainage, muscle energy technique, myofascial release, myotherapy, naprapathy and zero balancing. We examine the most common therapies here:

Acupressure

Using the hand, the elbow or various devices, an acupressure practitioner applies a light force on various parts of the body following the patterns found in traditional Chinese medicine and acupuncture. More than half of the scientific studies on acupressure showed that this technique was effective, but some critics have claimed “a significant likelihood of bias.”

Chiropractic

Most chiropractic work involves manipulation of the spine to achieve better vertebral alignment. Lower back pain is perhaps the primary complaint which leads patients to a chiropractor. Chiropractors are expert at treating musculoskeletal conditions without the use of drugs or surgery. Among others, many top athletes swear by their chiropractor’s hands to keep them performing at their best and help them avoid injuries.

Massage Therapy

This is perhaps the oldest of the manual therapies. Massage was (and still is) used in ancient Egypt, China, Mesopotamia, and other parts of the world that gave rise to early civilizations. Massage practitioners chiefly use their hands, but also other parts of their body to apply pressure, rolling motions and other techniques to muscles and joints, to stimulate circulation and relax the patient. In today’s high-stress world, massage is proving ever more popular.

Physiotherapy

Physiotherapy has been used for years as standard treatment for patients suffering from musculoskeletal conditions. A physical therapist uses a variety of techniques to help their patients regain function—particularly mobility. Repetitive, assisted motion can help the patient strengthen muscles that have been damaged through injury or disease. Assisting the patient in the performance of targeted exercises can help a patient regain greater range of motion.

Reflexology

A trained reflexologist applies pressure to various parts of the feet, hands or ears to stimulate organs within the body associated with the part to which pressure is being applied. It is a Chinese therapy with a philosophy that is similar to acupuncture—using points on the body to restore energy flow. Although there is not yet much scientific evidence to support its effectiveness, anecdotal evidence shows that patients are happier and more relaxed after treatment.

Rolfing Structural Integration

Rolfing specifically targets the body’s connective tissue to release tension, realign and balance the body. Rolfing techniques involve deep-tissue massage to achieve therapeutic benefits such as better posture and greater freedom of movement, including reducing stress and relieving pain.

Shiatsu

A traditional Japanese therapy, the term Shiatsu means “finger pressure,” but can include palm pressure and other approaches to massage. A Shiatsu practitioner uses touch, comfortable pressure and manipulative techniques on specific points of the body (similar to the meridians of Traditional Chinese Medicine) to adjust the body’s physical structure and balance its energy flow. Anecdotal evidence shows it to relieve patients of stress, nausea, muscle pain, depression and anxiety.