Experts Say, Stand Two Hours a Day!
For office dwellers around the world, back, neck and hip pain are often part of daily life. Countless studies have shown that sitting all day can lead to serious health issues and because of this, I often recommend a variety of stretches to help break up the day for my patients.
Recent guidelines published in the British Journal of Sports Medicine repeat these sentiments. In fact, employers are now being urged to change their “workplace culture” from sedentary to a social, more mobile office place. These new guidelines recommend that those who work at their desks all day, need to spend at least two hours of office time standing or moving. Two hours can be expanded to four for additional health benefits.
The guidelines also include several other suggestions aside from walking or standing for two hours:
- Take regular breaks from seated work with the help of stand-up desks or work stations.
- Avoid prolonged standing, which can be just as harmful to the body as prolonged sitting.
- Change your posture to help alleviate pain and fatigue.
- Employers should warn their employees about the dangers of prolonged seating.
These recently published guidelines are based on a variety of studies which have shown the dangers of sitting for eight-plus hours a day in an office. Other health risks associated with a sedentary office life include heart disease and diabetes.
It’s recommended that the two (or eventually four) hours spent up and about in the office should be spread out throughout the day. Standing for the entire two or four hours can lean to blood pooling or varicose veins, to name a few conditions. Employees may want to take a lunchtime walk or opt for taking the stairs instead of the elevator in order to increase the amount of active time in their day.
The sit-to-stand adjustable work desk has proven helpful for many. Essentially you can convert the desk to easily accommodate for seated work as well as standing breaks. If you are having trouble visualizing what I mean, check out this example on Amazon.
According to an article on the topic, some employers are taking small steps, like eliminating personal waste bins and using a communal waste instead, to encourage additional movement throughout the day.
While it may take some time for all employers to get on board with these more progressive office ideas, many new companies now offer stand-up alternatives.
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7 Foods to Boost Your Mood
While many doctors are quick to take out the prescription pad, I prefer finding natural ways to boost mood and energy. Nearly 14.8 million American adults are affected by a depressive disorder. One natural way to boost mood and energy levels is to change what we are feeding our bodies. In addition to this, exercise, chiropractic care and other natural remedies have lead to vast improvements in thoughts and behaviors.
Here are 7 foods to start working in to your diet today!
1. Mussels
Vitamins and minerals (or lack thereof) are often contributing factors to our mood. Mussels have more naturally occurring B12 than most other food sources. B12 is known to protect the brain by preserving the myelin sheath which insulates the brain and helps you stay sharp as you age. Other mood balancing nutrients present in mussels include zinc, iodine and selenium. These nutrients help balance the thyroid and keep hormones steady.
2. Swiss Chard
If you feel like your energy level is lacking, make a meal with swiss chard. It tastes great in a salad or sauteed alongside a healthy meal! The reason that swiss boosts energy is that it is filled with magnesium. This nutrient is responsible for promoting biochemical reactions within the brain that result in an extra energy boost.
3. Chocolate
This is one mood boosting food that many of us already love! While the key to everything is moderation, chocolate (specifically dark chocolate) has a positive impact on mood. According to research, eating 1.4 ounces of dark chocolate daily for two weeks can reduce cortisol (the stress hormone) thanks to it’s antioxidant levels.
4. Fish
Omega-3s are a great way to boost your mood naturally. In fact, our bodies do not produce them on our own and often many people supplement with fish oil or by eating fish to take advantage of this nutrient. When ingested, levels of both dopamine and serotonin increase in the brain.
5. Saffron
This spice is specifically helpful for women who are expressing the symptoms associated with PMS. Saffron has been found to produce results similar to those associated with the prescription anti-depressant Prozac.
6. Greek Yogurt
Studies have found that lack of calcium can manifest itself in the body in forms of anxiety, decreased memory, slow thinking and depression. Greek yogurt is packed with calcium and can be a tasty addition to a meal or a simple, healthy snack.
7. Coconut
The scent of coconut has been associated with a slower heart beat and a reduction in the bodies natural “fight or flight” response. Inhaling the scent of coconut has been found to lower blood pressure as well.
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The Mental Health Benefits Associated with Chiropractic Care
Most often people associate chiropractic care with lessening the aches and pains of daily life. These may be caused be frequent exercise, sitting at a desk all day, a past car accident or countless other injury producing events. But what if that main cause of your daily pain isn’t physical but mental? According the the Anxiety and Depression Association of America, major depression at any point in time impacts roughly 3 to 5 percent of all people and there is about a 17% lifetime risk of a person developing this condition. Additionally, roughly a half of all those diagnosed with depression also suffer from anxiety.
While medications are most often prescribed for anxiety and depression, many prefer to take the route of holistic healing. When it comes to my patients, I have worked with many suffering from mental health issues and the results speak for themselves. But how could chiropractic care most associated with physical pain help emotional healing?
Here are some interesting facts regarding how chiropractic care can help with mental health as well.
Study Results from the Journal of Upper Cervical Chiropractic Research
A study designed to test the correlation between chiropractic care and its impact on mental health was published in the Journal of Upper Cervical Chiropractic Research on June 20, 2013. This study cited prior research that showed of the 2818 patients undergoing chiropractic care, 76% reported an improvement in their mental/emotional health. Additionally, these 76% also reported positive changes in stress and increased life enjoyment in the months after receiving chiropractic care. Similar findings have also been reported in the American Journal of Psychiatry. So how can having a properly aligned spine impact your mental health?
How Chiropractic Care Improves Mental Health
Decreases Mind-Clouding Pain
One reason that chiropractic care can help mental health is be decreasing any physical pain that may be clouding the mind. As anyone with chronic pain can attest to, this discomfort can have a serious impact on mood and mental health. As the spine becomes aligned and pain decreases, anxiety and depression sprouting from pain are proven to lessen throughout treatment. This was further illustrated by a study of participants complaining of anxiety or depression who underwent 12 sessions of chiropractic care. As a result, muscle tension decreased and mental clarity increased as well.
Decreases Chronic Pain, a Common Cause of Depression
When chronic pain is a part of your daily life, not only is it hard to focus but suddenly you are no longer feeling well enough to be social and take part in activities you once loved. Studies have proven that depression occurs at a rate of three to four times higher in those with chronic pain when compared to their healthier peers. The cycle of chronic pain and depression can continue on and on unless it is broken. Regular chiropractic adjustments have proven to decrease pain, depression and anxiety and allow for a healthier (mentally and physically) existence.
Changes Misalignments Which Impact the Nervous System
Our moods are regulated by our body’s chemistry. This chemistry in your organs as well as your brain is all regulated by the nervous system. Misalignment of the spine (specifically the first, second or third vertebrae) can cause pressure in the area of the brain steam which can cause interference neurologically and chemically. Often people turn to medications that are used to alter their brain chemistry but those looking for a non-medication therapy often find that re-aligning these vertebrae can do wonders for their mental state.
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4 Stretches for Office Dwellers
Working a typical 9 to 5 job is part of daily life for many people. No matter how much you love your career, chances are your body doesn’t. Sitting all day is a leading cause for many health problems including back and neck pain, especially if you are staring at a computer screen all day. In addition to coming in for regular chiropractic adjustments, here are several stretches that can help reduce the strain and stiffness associated with sitting for a prolonged period of time each day.
1. Chest Stretch
Because sitting at a desk all day generally leads to hunching over, you may notice tightness in your chest. One great way to combat this is to purchase a resistance band (you can find one in many different athletic stores) and keep it at your desk. You will simply sit or stand (whichever you are most comfortable with) and hold the band above your head in a wide grip. Once you are arms are stretching the band over your head, lower then down a bit so that you can really feel that stretch opening up your chest muscles. Hold the stretch anywhere between 10 to 30 seconds. Keep in mind that this shouldn’t hurt but it is normal to feel a bit of a stretch.
2. Spinal Twist This is a very simple exercise you can do at your desk. Sit with your feet planted n the floor with your back straight. Make sure to contract your abs and use your arms to help support you as you twist your torso to the right. Hold the stretch for 10 to 30 seconds and then switch the to the other side and repeat.
3. Hip Flexor Stretch Hips are bound to get tight when you are seated all day. In order to stretch out the hip flexors, move to the front of your seat but shift your body so that you are facing toward the left. Next move your right leg to extend it behind you, keeping your knee as straight as possible. While sitting tall, be seated so that your tailbone is firmly underneath you. Continue to do this exercise 2 to 3 times on each side.
4. Hamstring Stretch This standing stretch is quick, easy and effective. While in a standing position soften your right knee so it is slightly bent and extend you left leg out with your heel on the floor. Once your left leg is stretched out, tilt your toes toward the ceiling so you will start to feel a bit of a stretch. Hold this position for 20 to 30 seconds and then switch from side to side for 2 to 3 times.
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The Psychology of Exercise
There are no two ways around it, when you exercise regularly you feel better (well, mentally if not physically and I take care of the physical aches and pains for you!). I know from both a personal and professional stand point that patients and friends and family alike often tend to be in better spirits when they are active and getting regular exercise each day.
There have been countless studies showing not just the physical but also the psychological benefits of exercise and while checking current news articles today, I came across a study that now shows that exercise may not just help those with depression, it may actually help prevent depression from occurring in some people.
Now that’s pretty incredible!
The study was recently published in the journal Medicine & Science in Sports & Exercise. It appears that exercise can be particularly beneficial for women who, as they age, often develop depression.
The study looked at 10 years’ worth of data from nearly 3,000 women between the ages of 42 and 52. Essentially all data came from self-reported questionnaires which asked questions about depressive symptoms and amounts of exercise. The result was pretty overwhelming! Of those women who reported 150 minutes (or more) each week of moderate intensity exercise (which is the current public health recommendation for exercise) fewer of these women reported any type of symptoms of depression.
Still not convinced? Here are some other fascinating facts about what exercise does to the body and mind:
- Exercise increases norepinephrine, a chemical which helps regulate the brain’s response to stress.
- Many studies have shown that depression can be treated as effectively with exercise as it can be with antidepressants.
- Exercise is a self-confidence booster!
- Working out in our golden years can help prevent cognitive decline. Even earlier on, between the ages of 25 and 45 can boost chemicals which will help prevent the hippocampus (the part of the brain responsible for learning and memory) from degenerating.
- Those suffering from anxiety disorders have noted a decrease in anxiety after working out.
- Studies with mice have shown that exercise can boost brainpower. This is because levels of BDNF (a protein in the brain) are increased as a result.
- Productivity on the job is increased among those who workout regularly.
- Levels or seratonin and dopamine are elevated in the brain as a result of exercise. These chemicals are linked with positive moods and outlooks.
- Creativity and intuition are also known to sharpen.
- Sex life is improved among those who work out regularly, according to many studies.
So what do you think? Does this give you even more incentive to hit the gym this weekend? Your body and mind will thank you.
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Chronic Fatigue Syndrome – How Chiropractic Care Can Help
It’s not uncommon to feel tired every now and again, after all most of us lead very active and busy lives. What is uncommon however is extreme fatigue that can be debilitating and can’t be explained by any underlying condition. This is the little know illness called chronic fatigue syndrome (CFS).
For some people, this may only last a few months, for others a few years. In many cases the symptoms come and go over several years.
While the exact cause of chronic fatigue syndrome is largely unknown, the wide range of theories spans from a viral infection to perhaps periods of excessive stress. Many sufferers report feeling joint pain and difficulty sleeping. These (in addition to many other symptoms) often lead to irritability and moodiness.
Symptoms include:
Fatigue
Loss of Memory or Concentration
Sore Throat
Enlarged lymph nodes in armpits and neck
Unexplained muscle pain
Joint pain that has no redness or swelling
Headache
Restless sleep
Exhaustion that lasts more than 24 hours after mental or physical exercise
Typically most patients suffering from CFS will seek the diagnosis of a general practitioner or specialist and then often head to the chiropractor secondarily in search of relief. What makes chronic fatigue syndrome a tricky condition to diagnosis is that there is no test that will give you a definitive answer one way or another. Once other potential health problems have been ruled out however, it’s time to look for ways to bring back energy and keep symptoms at bay.
For many with CFS, this is where chiropractic care fits in.
Spinal alignment leads to energy conservation
Often patients naturally see an increase in their energy once their bodies begin to be properly aligned. Any misalignment can cause the body and it’s necessary systems to not function at their peak. When this happens, we experience a whole variety of issues ranging from back and neck pain to fatigue. This is one reason that patients suffering from CFS often find some relief during regular chiropractic adjustments.
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What is Whiplash and How is it Treated?
We are all likely familiar with the term whiplash, often in the context of the aftermath of a car accident, but there are many other ways this condition can happen.
What is Whiplash?
Essentially the term ‘whiplash’ is nothing more than neck strain. However, this neck strain can range in severity and is not always the result of a car accident – athletes often suffer whiplash as a result of collision on the field. A neck strain is identified by injured muscles or tendon. This differs from a sprain because a sprain occurs when the ligaments are actually torn.
You can basically suffer from whiplash any time your head is rapidly thrown back, resulting in hyper-extension. The cervical spine may also be injured as well depending on the source and severity of the impact.
How do I know if I Have Whiplash?
You might think that if your neck suffered this type of injury you would know right away. While this is true in some cases, other times it may be hours or even a day or two before the telltale pain begins. Some of the most common symptoms of whiplash include decreased range of motion, tightness, pain or knotted muscles in the neck. You may also experience headaches near the base of the skull with pain that moves to the forehead. The pain may increase with motion.
It’s important to also be aware that you could have a concussion as well. Often these two injuries can occur together. If you have hit your head, it’s best to not take the wait-and-see approach and to visit your doctor right away.
What if I do Have Whiplash?
The good news is that most people will recover from whiplash completely as long as it is treated correctly. Because I prefer a more natural approach to healing than to simply medicate, I think that using ice (and later heat) along with rest and realignment can help you heal properly. Each case of whiplash is different and while chirporactic care can improve some cases, there are others that simply require rest. I take each patient on a case my case basis and only apply my care if necessary.
As far as at-home care goes, in the two to three days after injury, you will want to use ice for about 20 to 30 minutes every 3 to 4 hours. After these two to three days, you can switch to moist heat.
It’s important to take the time to allow your neck to heal.
Depending on the case, the neck pain should decrease within a few days. In more extreme cases it’s likely that the pain will last for weeks.
Whiplash Prevention
While there is no way to avoid having an accident, there are a few ways that you can help prevent neck injury. Be sure that your headrest in your car is adjusted correctly so that it goes to at least the top of your head. This way, if you are in a accident, your head will not snap back as far. Also, build up your neck muscles with strength exercises so that your neck will be both strong and limber. If you have a desk job, it’s important to get up stretch and move your neck around several times a day.
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Why Chiropractic Care Helps Athletic Performance
Whether you are a professional athlete, crossfit enthusiast or the occasional Zumba fan, chiropractic care can help improve your athletic performance in leaps and bounds.
As a chiropractor, I see a range of athletes daily with a variety of medical and health concerns. Both mental and physical stress can have a large impact on the body and by keeping the spine in alignment, you are better equipped to handle these bumps in the road.
Chiropractic adjustment can also be beneficial for maintenance, even if you are not feeling the symptoms of a particular ailment.
Headache Relief
Many athletes complain of headache every now and again. When you picture contact sports like football and hockey, this may come as little surprise. Studies have found that 60 to 90 percent of all headaches are the result of neck (or facet joint pain). In most of these cases, pain can be immediately relieved through chiropractic adjustment.
Shoulder Injury Improvement
In addition to physical therapy, many athletes with shoulder injuries also come and see me for adjustments. Often when injuries occur and muscle damage or strain results, the alignment of the spine is neglected. If you are favoring a sore area of your body for example, you may be causing other injuries to the body by compensating.
Pain and Swelling Reduction
A common technique used by chiropractors, including myself, is ‘The Kinesio Taping Method.’ This is used commonly for athletes who have tires muscles, muscle pain or swelling and provide relief for muscles that are constantly in use. This non-restrictive taping method allows a full range of motion while providing support and stability to the muscle.
Improved Mobility
Frequent adjustments allow the body to move in every way intended. Often when we have subluxations, our muscles cramp and become less flexible as a result. Frequent adjustments result in improved mobility which can drastically improve the quality of movement on and off the field.
Tennis Elbow Relief
Studies show that nearly 50% of all tennis players suffer from the condition commonly known as tennis elbow. Fortunately, these cases can be improved through joint manipulation and chiropractic care.
Injury Prevention
While of course some injuries can’t be prevented, many can be with routine chiropractic care. For those who are not properly aligned, muscle tone is often asymmetrical from one side of the body to the other. By having one side that weaker than the other, injury and strain is more likely.
Promote Faster Healing After Injury
Keeping the body in natural alignment will reduce strain and pressure on injured joints. Often when misalignment occurs on top of an injury, healing is delayed since the body tells itself to go in to protection mode. This is why athletes commonly suffer from a condition known as splinting where the muscles around the injury grow overly tight to try and protect the area.
Improved Nerve Communication
When misalignment occurs, the ability for nerve communication from the brain and spinal column to other parts of the body may be hindered. If this is occurring, often athletes will complain of numbness, weakness or tingling in certain areas of the body.
Improved Balance
Balance is essential for all forms of sports. Dizziness is a common result of subluxation in the spine. Athletes who are frequently adjusted are better balanced and therefore, better able to perform in competition.
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6 Ways to Boost Your Immunity This Season
As the weather cools down here in the Valley we are greeted with cool air in the morning and pleasant crisp temperatures at night. This is truly the best time to be in the desert, but just like other parts of the country, it’s also a time of cold, flu and lowered immunity. Holiday travel, family visits and crowded shopping centers and malls make exchanging germs as simple as touching surfaces or shaking hands. Fortunately, there are many natural ways we can boost our immunity and lessen our chances of getting sick this holiday season.
Additionally, many of these natural supplements have been linked to maintaining long term health in many of the body’s main systems.
1. Larch
The Northwestern Larch tree contains a fiber called arabinogalactan (AG). This immune system booster is known to enhance the efficiency of natural killer cells, which attack microbes and cancer cells as soon as the body detects them. Additional research has also found that in laboratory tests, this ingredient has been effective in warding off secondary tumors that often occur in the organs of cancer patients.
Read more here
2. Oregano Oil
Wild oregano plants yield two natural ingredients that are known to boost immunity – carvacrol and thymol. While many of us are familiar with oil of oregano, which is used for cooking, it’s important to note that oregano oil is different. The two ingredients in this oil help rid the body of harmful micro-organisms that can make us sick. These include killing organisms that can lead to digestive problems and skin infections, boosting immunity, improving muscle and joint flexibility and improving respiratory health.
Read more here
3. Shitake Mushrooms
Much like the earlier mentioned larch tree, shitake mushrooms are also believed to boost the action of natural killer cells. These cells not only attack cancerous cells but also viruses which have entered our bodies. The main compound responsible for these benefits is called lentinan and it’s known to kickstart the immune system. The great thing about this immunity booster is that you can prepare these mushrooms in a variety of ways, from salad additions to soup ingredients, shitake mushrooms can give your body that extra boost this winter.
Read more here
4. Avocados
Here’s another tasty immunity booster! Avocados are known to support adrenal function and the health of your immune system. The healthy fats in avocados help balance hormone production as well. The avocado is a great source of glutathione which helps rid the body of free radicals that can later turn in to cancer. Additionally, the inflammatory conditions we experience when we have a cold or the flu can be reduced with the natural fatty acids.
Read more here
5. Ginger
Ginger is one of the most potent natural antioxidants and immunity boosters. This is why you see a variety of teas with ginger as an ingredient. If you have a cold, ginger root tea can help lessen sore throat and can even reduce the discomfort of chills and fever. This is due, in part, to the fact that ginger contains two natural antibiotics.
Read more here
6. Sage Extract
Sage extract has been used in medicine since ancient times. There are many different conditions that are treated naturally with this extract including stomach issues, depression, memory loss, gum disease, sore throat and painful nasal passages to name a few. In some cases, sage is even inhaled for the treatment of asthma.
Read more here
These are just a small sampling of the many different natural immunity boosters available. While some may be purchased at supplement stores or pharmacies, others like the avocado or shitake mushroom can be purchased at your local grocery store.
Do you have any other natural supplements you use to boost your immunity? Let us know your secret to prolonged health during the holiday season!
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8 Tips for Keeping Your Body and Mind Healthy for the Holidays
We all went to sleep Halloween night in a haze of sugar and face paint only to wake the next morning to the full-on holiday season!
Starbucks winter-themed cups, spooky store decorations replaced with pine scented candles and Christmas commercials are once again on every channel…like it or not, the holidays are here! While there are plenty of reasons to be excited this season, the unhealthy habits that often come with are a bit disheartening.
The good news is that you can still enjoy all the holiday fun without compromising your mental and physical health…it just takes some determination, a game plan and a bit of willpower.
Here are some of my favorite tips for enjoying all the season has to offer without going overboard.
1. Separate emotion from food
Like it or not, often we eat for reasons unrelated to hunger. Emotional eating is a common occurrence around the holidays. Sometimes we eat out of boredom, other times out of sadness or even because we are happy to be surrounded by the ones we love. This season, take time to figure out what you are feeling. If you are stressed, take a walk. If you are tired, take a nap. While this sounds like a no-brainer, the stress of the season can make it difficult for us to take the few moments we need to figure out our feelings. Turning to food for comfort will only lead to more emotional unrest in the long run.
2. Take time to eliminate stress
If you have a house full for the holidays, taking time for you may seem impossible…but it’s NOT. You need to take time out for your emotional well-being. You are no good to your guests if you are burning the candle at both ends. Whatever stress release looks like to you, make time for it. Read a book, take a bath, write in a journal, workout – whatever makes you feel calm, collected and ready to face the art of entertaining.
3. Drink a glass of water prior to mealtime
Mealtimes can be one of the greatest parts of the holiday. Traditional feasts abound but it can be very easy to overdo it. Try drinking a glass of water prior to eating your meal. It’s common for our brain to process thirst as hunger and overeat to compensate. Additionally, with the water taking up room in your stomach, you will feel satiated faster.
4. Exercise
Endorphins are excellent for increasing your energy level and elevating your mood. Don’t think you have time? Make it a family affair. Big meals have a tendency to make everyone sleepy. Bundle up, step outside and take a walk around the block. This is a great way to combine socializing with exercising and around the holidays exercise can really be beneficial.
5. Don’t go to holiday parties hungry
Much the same as going grocery shopping when hungry can spell disaster, going to a party while hungry can wreak havoc. With your stomach growling non-stop, even the fruit cake begins to look appealing! Skipping meals to make room for a large feast is one of the worst things you can do for your metabolism. Not only does it slow down but then overeating will make you feel overly full and uncomfortable. Eat a snack (something high in protein and healthy fibers) prior to heading out. You will then be able to snack in a more controlled manner and focus on fun and socializing rather than easing your hunger.
6. Don’t go overboard on the alcohol
Most of us have been guilty of overindulging every now and again. Have a game plan when it comes to consuming alcohol and set a limit for yourself. Depending on the situation, holiday parties can sometimes be stressful. You may not know anyone there or perhaps you are forced to spend hours with your in-laws who make you inherently nervous. Many times in these situations people turn to alcohol as a crutch to “take the edge off.” Avoid making this rather hasty decision. If you feel awkward without a drink in your hand, try a spritzer water with lemon or lime. You’ll still feel festive…without wearing a lampshade on your head. It’s a win-win.
7. Stay hydrated
Drinking water is important no matter the season and while perhaps you remember more to hydrate when it is hot out, hydrating in the fall and winter months is just as important. If you are on the run, be sure to pack a water bottle with you and make yourself use it. Remember that once you start to feel thirsty, you are already in the beginning stages of dehydration.
8. Stay as close to your normal routine as possible
While this may sound tricky, try and stay close to your normal routine. If you can get up around the same time as normal and plan meals times, you will have a more solid structure to craft your day around and will feel more grounded as a result.
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