Foam Roller Stretches

1 Apr 2013 Recipes & Home Remedies, Your Overall Health , ,

Self-­‐Myofascial Release Using a Foam Roller.
How do I know if I should be doing foam roller massage?

If you have a chronic area of injury like a bad knee or an ankle prone to sprains, you should definitely be foam roller massaging. Sprains and strains occur in ligaments and muscles when they are stretched beyond their normal pattern of motion. This can also occur due to micro trauma when repetitive minute injuries occur due to improper body position or limited physical movement. Leading a sedentary lifestyle weakens the body making it more prone to injury. Blunt force trauma from a fall, a sports injury or daily living can also cause injuries and bruising. The most common causes of adhesions occur at a desk with a misaligned keyboard or working around the home.

With these types of injuries you will experience pain, aching, burning, decreased range of motion in a joint or muscle (not being able to stretch as far as you used to) and trigger points in muscles that won’t go away no matter how many times they have been massaged.

How does it work?

Traditional stretching is important but can only lengthen a muscle, which can prevent injury if no damage or dysfunction is occurring in the tissue. However, if you have adhesions, traditional stretching will not break them down. In fact, stretching can even cause further injury. Self-­‐Myofascial Release (SMR) activates an autogenic inhibition which uses the muscle’s own sensor for tension to help it to relax. The Golgi tendon organ is a mechanoreceptor at the muscle tendon junction that senses how tight a muscle is and will prevent a tendon from stretching to the point at which it would rip. However, in terms of a tight muscle it can get stuck in a continually tight cycle and not allow a muscle to relax limiting its range of motion. SMR stimulates the Golgi tendon organ and allows the muscle to relax. By using a foam roller you can prevent improper form from hurting your body.

How do I do it?

This is the simple part. Roll slowly over a muscle group and pause at the most painful or tender areas. Essentially if it hurts, you have found the spot that needs the most attention. When you first begin, support yourself with a leg or your arms, or roll standing against a wall, which decreases the pressure so that you will not have too much pain or discomfort. Eventually, as your muscle heals, you will be able to transfer to the floor where you will be using the majority of your body weight.

Generally you start with the part of your muscle that is nearest the center of the body and work outward. You don’t have to massage the whole muscle at once. Work in pieces or shorter strokes, by rolling the top part of the muscle then the middle and finish with the bottom. The reason you want to start at the top is because you want to save the most painful and tense portion of the muscle for last. For example in the quadriceps, the tendon around the knee is the most sensitive. Starting at the top will begin to relax the muscle as a whole which will make the tendon by the knee far less painful once you get there.

Who should do Self-­‐Myofascial Release?

Self-­‐Myofascial Release can help with muscle tone in athletes and people of all shapes and sizes. We want our bodies strong but we also want our bodies to be healthy. In the case of a muscle that means three major things; strength, flexibility and tone.

Please enjoy the exercises and follow the rule of thumb that says discomfort is ok, but pain that is sending you the message that your body is hurt is bad.

If you want to See the PDF version with Pictures Click Here:  Foam Roller

Myofascial Injury, Fibromyalgia and Connective Tissue Disease

1 Apr 2013 Your Overall Health , , , , , , , , , ,

 

 

What is the Myofascial System?

The Myofascial System is made up of the body’s muscles, fascia, ligaments and tendons.  It is sometimes described as a single web-like structure that attaches muscles to the bones creating a body suit that runs from our toes to the top of our head.

 

What is the function of our Myofascial System?

The Myofascial System integrates the muscles and soft tissues with strong bonds as mentioned above so that our bodies can move multiple muscle groups as a unit.

 

How does a Myofascial condition develop?

In the normal state, the Myofascia is soft and flexible with a nice tone and can stretch and move without restriction.  However, when injured due to trauma such as a car accident or long-term repetitive movement, the fascia and muscle shortens causing dysfunction and pain in movement.  If predisposed conditions exist such as Fibromyalgia or a connective tissue disease, this could result in incapacitating pain.

 

What is Fibromyalgia?

Fibromyalgia is a condition commonly characterized by widespread body pain. People who suffer from this condition experience a heightened sensation to pressure.  The cause of Fibromyalgia is unknown and under considerable investigation in the environmental, neurologic, genetic and psychological arenas.  The most commonly accepted areas of study are neurologic and environmental since most people seem to develop the condition much later in life. Other symptoms correlate with Fibromyalgia such as fatigue, joint stiffness, trouble sleeping, difficulty swallowing, numbness, tingling, and cognitive dysfunction. These are actual neurologic changes in both the brain and the stem leading some to call it a ‘central sensitization syndrome.’

 

 

 

 

What is Connective Tissue Disease?

Connective tissue is an extensive extracellular matrix that binds together and supports all tissues of the body including organs.  Connective tissues diseases can be hereditary (Ehlers-Danlos, Marfan Syndrome and Osteogenesis Imperfecta) or autoimmune (Sjogren’s Syndrome, Rheumatoid Arthritis and Systemic Lupus Erythematous).  Many of these diseases can actually overlap or mimic each other making treatment and diagnosis very difficult.  Symptoms often include joint pain, fatigue, weakness, organ changes and sometimes hypermobility.

 

How do you choose a manual medicine specialist?

It is extremely important to choose a Chiropractor, Physical Therapist or even a Massage Therapist, skilled in multiple techniques. If you have an injury, a connective tissue condition, or are a Fibromyalgia sufferer, you need to select one that not only looks at the joints but will treat soft-tissue as well.  They also need experience with non-force technique options since flare-ups in patients are common due to weather, changes in stress and body illness.  The following are things to consider when choosing care:

 

  • Does the Doctor use non-force techniques (Activator, Cranio-sacral, Quantum Neurology, Sacral Occiputal Technique)
  • Does the Doctor use a specific technique on soft tissue (Graston, Nimmo, Proprioceptive Neuromuscular Facilitation Stretch, Active Release Technique)
  • Does the Doctor have other patients with this same condition (what are the Doctor’s areas of specialization)?
  • Read reviews!  A Doctor described as “firm” or “rough” is not for you.
  • Optional: Does the Doctor have knowledge of Botanical medicine or Homeopathy for soft tissue disorders?

 

How does a doctor decide how to treat?

Most doctors will take a detailed history of the patient’s condition to determine the most appropriate treatment. Please make sure and tell the Doctor your entire history including any of the following:

 

  • Hereditary connective tissue disease
  • Sensitivity to massage or aggressive pressure (firm hugs)
  • Sensitivity to hot and cold
  • Previous negative chiropractic experience
  • Frequent pain after exercise
  • Tendency to be overly tired
  • Weakness when doing daily activities.
  • All major accidents  (car accidents, broken bones, surgeries, recent falls, etc.)

 

The above information will assist the doctor in determining the correct treatment technique for your needs. Remember, it is possible to cause a flare-up without complete information.  The doctor will then select a technique that will accomplish the following health goals:

 

  • Decreased pain
  • Increased quality of life
  • Re-Injury prevention
  • Decreased flare-ups of condition or old injury
  • Improved body performance in exercise and activities of daily living

 

What can a patient with any of the above conditions do?

It is important to take action to help your body heal and be healthy. Here is a partial list of things you can do. If you have questions, please ask your Doctor to assist you.

 

  • Fish oil
  • Exercise daily:  The rule of thumb is walk or bike at least 15-20 minutes daily as this removes excess inflammation that builds up with injury or disease.
  • Botanical medicine: Malic acid, magnesium and B-vitamins (make sure to ask your Doctor to help with proper dosage and type)
  • Stretching (must be mild to avoid aggravation)
  • Hormone testing if stress is a factor
  • Thyroid testing if hot and cold is a factor
  • Vitamin deficiency testing if fatigue is a factor

 

 

 

 

What makes our Doctors unique when treating the above conditions?

Drs. Ho and Walker are both certified in techniques used to address slow healing soft tissue injuries including:

  • Quantum neurology
  • Sacral Occiput Technique
  • Activator
  • Cranio-sacral
  • Graston
  • Nimmo
  • Procipetive Neuromuscular Facilitation Stretch
  • Active Release Technique

At In-Health Clinic, we provide Chiropractic care as well as botanical medicine and laboratory testing case management. We welcome your questions. If you are not local, we would be happy to assist you in  finding a practitioner in your area.

 

 

Heart Healthy Workouts: Cardio, Strength, & Stretch

7 Feb 2013 Women & Pregnancy, Your Overall Health , , , , , , , , ,

 

If that resolution of hour-long daily workshops is long forgotten, don’t despair! New research shows that you can reduce the risk of heart disease by adapting your workout and spending less, yes we said LESS, time at the gym! Just remember these three keys to heart fitness: Cardio, Strength and Stretch

Cardio
Interval training (alternating between high and moderate intensity activity) can double or even triple the heart protecting benefits you would gain in a longer moderate cardio session. A short burst of high intensity work makes your heart work harder and pump more blood that strengthens the entire cardiovascular system. Your muscles will utilize carbs better, improving the bodies insulin sensitivity and reducing the risk of type 2 Diabetes  (a major precursor to heart disease), and of course, you’ll reduce blood pressure. Schedule 30 minutes of interval training three times per week.

Strength
Because strong healthy muscles can reduce the risk of diabetes, strength training should be a regular part of your fitness routine.  The old saying “use it or lose it” applies here. Without strength training, muscle mass will decrease with age, about 5% per decade after age 35, resulting in muscle loss when it’s needed the most. By building lean muscle mass, you’ll routinely burn more calories and lower your blood pressure. Strength train 15 minutes two or three times a week.

Stretch
The National Institute of Health and Nutrition in Japan found that people over 40 who could easily touch their toes had the most flexible arteries. The thought here is that the more flexible the arteries, the easier the blood flows, keeping blood pressure at a healthy level. Stretching is a wonderful way to start and end your day. No sweat, showers or special equipment needed!

What is Seasonal Affective Disorder (SAD)?

7 Feb 2013 Your Overall Health , , , , , , , , , , ,

 

SAD is a type of depression that develops during the dark and cloudy grays days of winter.  Surprisingly, this depression doesn’t surface until the spring and early summer, after the winter months have sapped our energy and lowered our moods.

 

What are the symptoms of Seasonal Affective Disorder?

 

While loss of energy and depression are most common, other symptoms can include:

 

  • Hopelessness
  • Anxiety
  • Heavy feeling of arms and legs
  • Oversleeping
  • Social withdrawal
  • Weight gain
  • Loss of interest in activities you once enjoyed

 

 

What causes SAD and what are the theories behind it?

 

The specific cause of SAD is still unknown. Generally it seems to affect certain patients more than others. A person with a genetic predisposition or mental health issues is most vulnerable. The common theories explaining SAD are:

 

  • Biological clock (circadian rhythm):  Reduced levels of light will disrupt the body’s internal clock which can lead to depression.
  • Serotonin levels:  Serotonin is a neurotransmitter that effects mood and gets a boost from sunlight. These levels may drop in the winter and trigger depression.
  • Melatonin levels: Melatonin is a hormone that helps control our sleep patterns and moods. Production of this hormone can be reduced during the winter months which can disrupt sleep and trigger low moods.

 

Who is most at risk?

 

  • Females
  • Those with a family history of SAD
  • Those with clinical depression or bipolar disorder
  • Those living very far away from the equator

 

How to know if you meet the criteria for suffering from Seasonal Affective Disorder?

 

You might be diagnosed with SAD if:

 

  • You have experienced a depression or fatigue in at least two consecutive years around the same time of the year
  • The depression seemed to go away suddenly when the season changed
  • There are no life-related explanations for your depression or mood changes

 

What are the treatment options for SAD?

 

  • Light therapy:  A very easy way to see if you have this disorder is to buy an inexpensive full spectrum light bulb that fits in your vanity and note whether your mood improves somewhat or completely.  This may be adequate treatment for some people.  If your mood only improves slightly then you may want to talk to your doctor about a high-quality light therapy box.
  • Medication:  Herbal supplements like 5HTP can increase serotonin and melatonin levels for maintaining a healthy sleep pattern. Other vitamins and herbs can assist in depression disorders.  Pharmaceuticals options include Paxil, Zoloft, Prozac and Effexor.
  • Talk therapy:  Helps teach coping mechanisms for SAD.
  • Get a massage! The healing power of touch has been shown to lift some of the symptoms of SAD while giving much needed relief to tired achy muscles.

 

What can I do to prevent SAD?

 

  • Exercise regularly 4 times a week for a minimum of 30-45 minutes.
  • Getting outside in the sun for as little as 10 to 15 minutes can help prevent SAD.
  • Replace your traditional vanity light with a full-spectrum bulb to reap its advantages while getting ready for school or work in the morning.
  • Supplement with Vitamin D 2,000 iu daily. Increased dosages should only be taken if recommended by your doctor.  Vitamin D supplements are especially important if you wear sunscreen regularly.

Cardiovascular Health

7 Feb 2013 Your Overall Health , , , , , , , , , , , , ,

What is the role of the cardiovascular system?

 

The cardiovascular system consists of the heart, blood, and blood vessels (veins, arteries, arterioles and capillaries).  The cardiovascular system is responsible for circulating blood throughout the body providing oxygenation, homeostasis, regulation, protection and waste removal.  Pulmonary circulation carries blood between the heart and lungs while systemic circulation delivers oxygenated blood to the entire body.

 

How does the cardiovascular system work?

 

The heart acts as a pumping system that forces blood into the lungs (pulmonary system) and the body (systemic system) so that oxygen, waste removal and regulation all occur.  The pump forces blood into the lungs and out into the rest of the system. The arteries deliver oxygenated blood to the body as the pump action of the heart forces the blood into the arterioles and capillaries that are located in our extremities.  The veins then return the deoxygenated blood and blood that has picked up waste to the liver and the lungs to be filtered and reoxygenated.

 

What should I know about the heart?

 

The heart is about the size of a clenched fist, weighs about 300g and in most people lies on the left side of the chest.  It is composed of four chambers: the right and left atrium, and right and left ventricles that work together as a pump to distribute blood throughout the body.  The heart beats about 60-80 times per minute. This is often measured in your doctor’s office and is referred to as resting heart rate.   Blood pressure is a measure of the pressure at which the heart pumps as well as the elasticity of the arteries that it is pumped into.  It is essential to have good blood pressure to ensure that your body receives adequate blood supply. It is also important to know that high blood pressure can damage the vessels.

 

What should I know about blood pressure?

 

Blood pressure is measured in a doctor’s office by a sphygmomanometer

which measures both the systolic and diastolic pressure.  The top number is the systolic pressure (a measurement of the blood being pumped from the heart into the blood vessels) and is the highest pressure in the vessels.  The bottom number is the diastolic pressure (a measurement of blood filling the heart between heartbeats) and is the lowest pressure in your vessels.  Medical “normal” blood pressure is 120/80 mmHg, yet most doctors won’t show great concern if your blood pressure is 140/85 unless kidney failure, heart disease and liver failure are a concern.  It is common for the top number to fluctuate. Even going to the doctor’s office can cause an increase in the systolic pressure of about 10 mmHg.   If blood pressure is too low (below 105/65), a person may experience dizziness or fainting. Doctors will also look for at least 30 mmHg between the systolic and diastolic pressure. Less than that is a suggestion that the heart is no longer a strong enough pump.

 

How does cholesterol impact cardiovascular health?

 

The common thought has been that high cholesterol is bad because it causes a build-up of plaque in the blood vessels that impacts the heart’s ability to pump effectively. However, about 50% of patients who suffered a heart attack actually had normal cholesterol levels.  Further research has been done on both HDL (high density lipoprotein) and LDL (low density lipoprotein) which determined it is not the cholesterol but more likely the particle carrier and the density of the lipoprotein sub-types that determine a person’s risk of heart disease.  The National Cholesterol Education Program outlines the following to determine a more accurate cardiovascular risk:

 

  • Small, Dense Ldl: these atherogenic particles are easily oxidized and penetrate the   arterial endothelium to form plaque
  • Lp(A):this small, dense LDL is involved in thrombosis
  • RLP (Remnant Lipoprotein): is very atherogenic, has a similar composition and density of plaque, is believed to be a building block of plaque and does not need to be oxidized like other LDL particles
  • Hdl2B:positively correlates with heart health because it is an indicator of how well excess lipids are removed

 

By performing a Lipoprotein Particle Profile in our office, we can more accurately determine true risk.

 

The last fact about cholesterol to consider is that women in menopause and men in andropause will have an increase in cholesterol due to reduced hormone production while the liver continues to produce the same amount of cholesterol. This can be addressed by balancing hormones.

 

What are the red flags of heart disease that should encourage me to see a doctor?

 

  • Family history of high blood pressure or high cholesterol
  • High body mass index (BMI 30 or greater)
  • Stressful lifestyle
  • Out of breath when walking up stairs or from your car to a grocery store
  • Sweaty and red-faced after activities you used to do without a problem
  • Chest pain
  • Changes in your heart beat
  • Swelling in the legs
  • Low urinary output
  • Constant weakness and fatigue with normal daily activities

 

How can I prevent heart disease?

 

  • Reduce stress.  Change the hours you spend at work, even if you can’t change jobs.  Take vacations and actually rest.  Remove unwanted actives from your schedule and don’t apologize for taking care of yourself.
  • Reduce weight.  If you need to lose 50 pounds or more, consider small changes like portion control long before you actually modify what you eat.  Start exercising gradually. Exercising long and hard right away can actually put strain on a heart that is already under strain.
  • Sleep. Those who regularly sleep six or fewer hours a night are typically heavier than those who regularly sleep more than six hours. Sleep reduces our stress hormones, but it also helps us lose weight and live better.  And guess what?  Those that rested properly scored higher on creativity and productivity tests –something any boss can appreciate.
  • Vegetables.  They are higher in fiber and are packed with more vitamins and nutrients than any other food.  Veggies give you the biggest bang for your buck.
  • Exercise. Besides being a great way to shed a few pounds, exercise also reduces stress, oxygenates blood and removes waste. Walking just 20 minutes a day can lower stress hormones and drastically reduce negative inflammatory waste which is a main culprit of muscle pain.

 

If I’m at risk and showing signs of heart disease is medication my only answer?

 

Depending on your blood work results, angiogram, or EKG, it may be a good time to start working with botanical medicine before you need the more side-effect causing pharmaceuticals. If you are already on medication, botanicals can be supportive enough to allow you to reduce the drug amount or even go off of them completely.  We will always make sure that botanicals do not negatively effect any medications you are on. Common botanical treatment options include:

 

  • Fish oil – high dosage
  • Hawthorn – appropriate dosage
  • Hormone testing and balancing to affect cholesterol or blood pressure
  • Adrenal or stress hormone testing as it plays a large role in heart disease
  • Herbal blend for cholesterol and blood pressure – tested on many patients and shown effective in our office and on our own family members.
  • Blood sugar regulation –pre-diabetic blood sugar levels often contribute to heart disease.

Castor Oil Pack Treatment

31 Jan 2013 Recipes & Home Remedies, Your Overall Health , , , , , , , , , , , ,

 

Castor oil packs aid in the elimination and detoxification of the body.

Indications: The castor oil pack has many applications and is used in many conditions including uterine fibroids, non-malignant ovarian cysts, headaches, migraines, abdominal pain un-explained, nerve pain, constipation, colitis and other intestinal disorders, gall bladder and liver conditions, arthritis and chest colds.

Contraindications: Do not use heat with uterine growths, bleeding, pregnancy, ulcers or while menstruating. Do not fall asleep while using the electric heating pad.

Supplies:

  •             Flannel cloth (cotton or wool; 20-40 inches by 24-48 inches)
  •             Plastic wrap (clear kitchen wrap or plastic bag without ink)
  •             Glass dish (square 9×9 inch Pyrex or similar container)
  •             Bath towel
  •             Hot water bottle or hot gel pack
  •             Two safety pins
  •             Six ounces of castor oil

Directions: Choose a container to store and heat the castor oil pack. Fold the flannel or wool cloth 2-4 times, so that it is several layers thick and a suitable size to cover recommended body area.
Pour oil onto flannel until it is well moistened. Heat flannel/oil in glass dish in oven or microwave to a comfortable temperature. The pack should be very hot, but not hot enough to burn your skin. Lie down placing flannel directly on skin over the treatment area. Place plastic wrap that is 1-2 inches larger than flannel on all sides over the flannel and plastic and pin in place. If using heat, apply hot water bottle or hot gel pack over the treatment area. Rest. You may use this time to meditate or use visualization techniques.
Treatment should continue for at least 1 hour. Longer treatments are not harmful, though it is not advisable to fall asleep with the heating pad on. You may replace the flannel pack in the glass container and store in refrigerator. This flannel and oil may be used for 20-25 applications.
To remove the oily feel to skin afterwards, wash skin or towel in a solution of 3 tablespoons baking soda/qt of water.

Usage of Castor Oil Pack

Your clinician will recommend the frequency of use. Typically, the castor oil pack is used 1-3 times/day in acute situations, and 1-3 times/week in more chronic situations.

           

Self-­Myofascial Release Using a Foam Roller

31 Jan 2013 Your Overall Health , , , , , ,

If you have a chronic area of injury like a bad knee or an ankle prone to sprains, you should de8initely be foam roller massaging. Sprains and strains occur in ligaments and muscles when they are stretched beyond their normal pattern of motion. This can also occur due to micro trauma when repetitive minute injuries occur due to improper body position or limited physical movement. Leading a sedentary lifestyle weakens the body making it more prone to injury. Blunt force trauma from a fall, a sports injury or daily living can also cause injuries and bruising. The most common causes of adhesions occur at a desk with a mis-­‐aligned keyboard or working around the home.

With these types of injuries you will experience pain, aching, burning, decreased range of motion in a joint or muscle (not being able to stretch as far as you used to) and trigger points in muscles that won’t go away no matter how many times they have been massaged.

How does it work?

Traditional stretching is important but can only lengthen a muscle, which can prevent injury if no damage or dysfunction is occurring in the tissue. However, if you have adhesions, traditional stretching will not break them down. In fact, stretching can even cause further injury. Self-­‐Myofascial Release (SMR) activates an autogenic inhibition which uses the muscle’s own sensor for tension to help it to relax. The Golgi tendon organ is a mechanoreceptor at the muscle tendon junction that senses how tight a muscle is and will prevent a tendon from stretching to the point at which it would rip. However, in terms of a tight muscle it can get stuck in a continually tight cycle and not allow a muscle to relax limiting its range of motion. SMR stimulates the Golgi tendon organ and allows the muscle to relax. By using a foam roller you can prevent improper form from hurting your body.

How do I do it?

This is the simple part. Roll slowly over a muscle group and pause at the most painful or tender areas. Essentially if it hurts, you have found the spot that needs the most attention. When you 8irst begin you will want to support yourself with a leg or your arms, or roll standing against a wall, which decreases the pressure so that you will not have too much pain or discomfort. Eventually, as your muscle heals, you will be able to transfer to the floor where you will be using the majority of your body weight.

Generally you start with the part of your muscle that is nearest the center of the body and work outward. You don’t have to massage the whole muscle at once. Work in pieces or shorter strokes, by rolling the top part of the muscle then the middle and 8inish with the bottom. The reason you want to start at the top is because you want to save the most painful and tense portion of the muscle for last. For example in the quadriceps the tendon around the knee is the most sensitive. Starting at the top will begin to relax the muscle as a whole which will make the tendon by the knee far less painful once you get there.

Who should do Self-­‐Myofascial Release?

Self-­‐Myofascial Release can help with muscle tone in athletes and people of all shapes and sizes. We want our bodies strong but we also want our bodies to be healthy. In the case of a muscle that means three major things; strength, 8lexibility and tone.

Please enjoy the exercises and follow the rule of thumb that says discomfort is ok, but pain that is sending you the message that your body is hurt is bad.  Check out the Visual aid below:

Foam Roller

Gastro Intestinal Health

26 Nov 2012 Your Overall Health , , , , , , , , , , , , , , ,

What is GI the tract?

The GI tract consists of the stomach and lower intestinal area in addition to the transitional segments. The organs are the stomach, small intestine, large intestine (colon) and the rectum.  The upper digestive tract includes the mouth, duodenum and esophagus.

What does the GI tract do?

The GI system is responsible for the digestion of food and absorption of nutrients as well excretion.  Most digestion occurs in the small intestine, while the stomach is mainly responsible for the breakdown of food and particles in the system. The digestive tract is a series of tubes within tubes that are made up absorbent surfaces, each with a different job. The mucous layers absorb hormones, vitamins, minerals, water and other important nutrients essential to your health.  The GI tract is the immune system barrier, which is the main defense against outside infections and allergens.

What does it feel like when your digestive tract isn’t working properly?

–       Gas, bloating and pain

–       Stomach upset

–       Heartburn

–       Fatigue due to improper absorption

–       Constipation or diarrhea

–       Nausea and vomiting

What happens when your gut doesn’t work? 

The inability to properly process food can be a sign of other underlying health problems. For instance, “leaky gut” occurs when a particle of food or other foreign substance crosses the barrier from the intestines into the body. There they create a strong reaction that causes the immune system to attack the particle and sometimes areas of the body that may resemble the particle. This is a key theory in autoimmune disorders and diseases.  Another problem is that when your gut isn’t working well, your hormones don’t get processed properly resulting in a build-up of only one type of hormone.  Any hormone imbalance can lead to serious and unpleasant side effects.

What are the side effects of an unhealthy digestive system?

-Nutritional deficiencies since vitamins and minerals are not absorbed properly

-Fatigue, weakness and dizziness

– Yeast over growth and infection

-Anxiety from hormone imbalance

-Impaired immune function since the body is already fighting something

-Skin rashes due to decreased immune function

-Flatulence and bloating

-Diarrhea or constipation

-Headaches from hormone imbalance

 

What are a few steps to improving the health of your digestive tract?

-Test for food allergies that can make the leaky gut worse

-Decrease refined sugar in your diet

-Take healthy enzymes like glutamine which can heal the GI tract

-Use probiotics at a dose strong enough to replace your depleted flora

-Increase your intake of high fiber foods health

 

Don’t Let Sleep Issues Keep You Up At Night!

26 Nov 2012 Women & Pregnancy, Your Overall Health , , , , , ,

 

How well are you sleeping?  Your sleep is an important health indicator so it’s important to determine if a disruption in sleep patterns is an isolated incident or a symptom of something more serious.

In today’s busy world, most people believe that feeling tired is just part of life and something they have to deal with.   After all, there are lots of reasons to be tired; sick kids, challenging job, late-night television, life’s demands, and we all know that the list goes on and on.  But if you are constantly in need of coffee or find yourself falling asleep the moment you sit down, you may need something as simple as a few more hours of sleep to recover.  However, it’s important to rule out a more serious condition as the offender.

According to the National Sleep Foundation’s 2009 Sleep in America Poll, we get only about six hours of shut-eye on weeknights.  This increases to seven hours on weekends.  However, most adults need seven to nine hours nightly to ensure good health.  So before you blame your busy life for lack of sleep, take a careful look at these typical “Sleep Offenders”.

Offender:  Vitamin and/or Mineral Deficiency

Having low levels of B vitamins will cause anxiousness, fatigue and weakness since it helps nourish the nerves and tissue.  Vitamin D deficiency will also cause fatigue and lowered immune function.  Low levels of Calcium and Magnesium can cause leg and muscle cramping that will make it difficult to relax and go to sleep.

Solution:
We have tests for checking your Vitamin and Mineral levels which will give us all the information we need to develop a supplement regimen to address your needs.

Offender:  Adrenal Glands

Many of us live in a constant state of stress resulting in what is known as the fight or flight response.  This response should last only seconds to a couple of minutes.  However, if this response continues, the adrenal gland that sits above your kidney will get overworked and the hormone levels will drop, putting you into a constant state of adrenal fatigue. The adrenal hormone, known as Cortisol, becomes so low that you feel tired constantly or wake in the morning only to feel un-refreshed.  If you wake at 3 a.m., +/- an hour, at least every other night and get sleepy or cranky if you don’t eat regular meals, this could be the culprit.

Solution:
We are able to treat this very successfully with a combination of supplements and stress reduction techniques. A simple saliva test can determine your cortisol levels as well as your hormone levels.  The test is done at four different times during the day so that we can see your rhythm over the whole daily cycle.

Offender:  The Blues

People with depression may be more likely to experience fatigue.  If your blues occur more in the wintertime, you may have Seasonal Affective Disorders (SAD).

Solution:
Using a full spectrum light bulb and turning it on each morning can be very helpful.  In many cases, getting 30 minutes of moderate aerobic exercise can minimize the blues and get your sleep patterns back on track.  If neither of these solutions is effective, we can refer you to the appropriate professional.

Offender:  Food

Food-sensitivity isn’t just a trendy buzzword.  Many people are suffering significant symptoms from eating foods that their body reacts to.  This means by simply avoiding certain foods, you can bring the body back into harmony and feel better.

Solution:
Testing is done with a simple blood test that give us a comprehensive list of foods that you should avoid and foods you should eat with moderation.

Offender: Caffeine

Kicking the caffeine habit is your first line of defense. That afternoon pick-me-up may actually make you sleepier as it dehydrates cells and tissue causing fatigue.

Solution:
Increase your water intake. Sample the wonderful selection of herbal teas that are now available. Our favorites are peppermint or pomegranate to give you the pick-me-up you may need in the mid afternoon.

Offender:  Underlining illness

Viral illnesses that basic blood work may not pick up, such as Lyme’s disease, can cause chronic fatigue.  Estrogen dominance, otherwise known as low progesterone, can also result in fatigue. Sleep apnea may be something that is going undiagnosed and can easily be determined with a sleep study.  Chronic Fatigue Syndrome can be a combination of multiple health issues.

Solution:
If you have tried all the above techniques, we can refer you to the appropriate health care professional to help you determine your exact condition.

Chiropractic Treatment for Dizziness

23 Oct 2012 Your Overall Health ,

What is the Difference between Vertigo and Dizziness?

Dizziness is a common ailment that is classified into 3 types: vertigo, syncope and nonsyncope nonvertigo.  Each has unique symptoms and all are related to the sense of balance. Syncope is defined as a brief loss of consciousness (fainting) or by dimmed vision, light-headedness and a general feeling of lack of coordination. Vertigo is the sensation that either you or the room is spinning.  Nonsyncope nonvertigo is a when an individual cannot maintain their balance and movement makes it worse.

What are the different causes of dizziness?

Careful attention to the symptoms will help you determine the cause of dizziness. Are you dizzy for a few moments or a few days? Does the type of dizziness change or do several types of dizziness occur at the same time? Even with careful monitoring of your symptoms, you must remember that many types of dizziness occur with no reason or linkable cause.

Syncope can be a result of:

  • Low blood pressure
  • Heart problems
  • Disorders in the autonomic nervous system
  • Trouble breathing
  • Emotional distress
  • Pain
  • Reaction to outside stressors

Nonsyncope nonvertigo dizziness can be a result of:

  • Rapid breathing
  • Low blood sugar
  • Migraine headaches
  • Medications

Vertigo can be a result of:

  • Meniere’s disease
  • Inner ear infections
  • Vestibular disorders
  • Stroke
  • Neuroma
  • Multiple Sclerosis

What can I expect when I see my doctor for dizziness?

When you go for your initial visit to the doctor it’s a good idea to have a mental or written record of your dizzy spells. Make sure to be as detailed as possible with your symptoms. Be prepared to answer questions such as:

  • How long does each episode of dizziness last?
  • Do you get nausea?
  • Do you have ringing in your ears?
  • Have you had a recent injury or infection?
  • What medications are you taking?
  • Do you have headaches or vision changes?

The doctor will do an exam that will included the following:

  • Blood pressure
  • Pulse rate
  • Respiration rate
  • Body temperature
  • Exam of ears, nose and throat
  • Moving the head to various positions
  • Further testing may include hearing test, MRI, CT

When do people seek care for dizziness?

People often seek care for dizziness when it is debilitating or occurs frequently.

One of the more common and debilitating vertigos is called Benign Paroxysmal Positional Vertigo (BPPV) that can be easily treated in the office. This condition can cause a person to feel like the room is spinning around them or that they are spinning around the room and they may not be able to function. It is usually worse when lying down.

What is the treatment?

Treatment in office will occur after a detailed medical history and exam. Depending on your diagnosis, possible treatments include:

  • Chiropractic adjustment of the head, neck or jaw
  • Homeopathy
  • Epley maneuver

If stress is the main cause, relaxation techniques such as yoga and massage may be suggested.

What is the Epley maneuver?

The Epley maneuver is a simple positional technique that the doctor performs on the patient. While the patient sits on the table the doctor turns the patient’s head 45 degrees before rapidly tipping the patient backwards to lie flat on his/her back.  Then the doctor will observe rapid eye movement either side to side or up to down (called nystagmus) and wait for the eye movement to stop before having the patient roll on to their side while the doctor cradles the head, slowly rotating it until the patient is looking at the ground. They will hold this position for 1 minute.

For most patients, the vertigo is gone by the time they sit up. The procedure will take only a few minutes.

Remember, dizziness and vertigo can be caused by serious conditions and shouldn’t be ignored. Please tell your doctor about your symptoms and get treated sooner rather than later.

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