Managing Your Symptoms

Managing Your Symptoms

What Problems Need Attention?

In sports injuries there's a very good rule of thumb - a relative scale by which to grade the severity of an injury. Here it is from least to worst. Least bad is an injury that hurts only when you're doing your sport. If you're a football player, your recently sustained injury only hurts when you get tackled, for instance. Next is an injury that hurts when you're doing your sport or another type of exercise. The football injury also hurts when you're doing aerobics on the elliptical machine, for example. Next in severity is an injury that also hurts when you're doing regular physical activity, such as walking to the store. Worst of all is an injury that hurts not only when you're active but also when you're resting. Pain at rest is usually an indication that the injury needs to be evaluated by your chiropractor or your family doctor. Other levels of injuries may need to be seen by your chiropractor or family doctor, but when you have pain at rest, pick up the phone right away.

Most of us are procrastinators. We let things go until the last minute. Papers, magazines, and books pile up on the desk until the process of finding what we're looking for resembles an archeological dig. Our garages look like our desks. Stuff fills the garage just like stuff covers the desk. Eventually, finding things resembles exploring for treasure in a dark, long-abandoned cave. We're motivated to clean our desks and garages only by the impossibility of adding any more stuff to the clutter and the piles.

Sometimes it seems as if procrastinating is hard-wired into our DNA. This is particularly true when it comes to our health. No one wants to go to the doctor, so it becomes even easier to put off the needed checkup. Whether it's our chiropractor, our dentist, or our family physician, nobody seems to want to pick up the phone, go to the office, and take care of business. Of course, procrastination in relation to our health can lead to some big problems. Tooth pain that comes and goes doesn't seem like such a big deal. But if the coming and going is fairly consistent, then there's probably a cavity that needs filling. You keep putting it off and when you finally get around to going to our dentist, you learn you need an expensive root canal and a crown. That's not good.

Or you're playing pickup basketball on the weekend. You go up for a rebound and get shoved in the back. The next day you have lower back pain. You keep thinking it'll go away, but it's now four weeks later and your back is still stiff and sore. Had you seen your chiropractor the first week, after the pain had persisted for four or five days, treatment might have been pretty straightforward. Now you learn it's going to take at least several weeks of treatment before you can play ball again. Not good. Diabetes is the same thing. ¹High blood pressure is the same thing.² Overweight is the same thing. ³Procrastination with your health always costs more time and more money in the end. Prevention and, if necessary, early detection, are the keys.

When it comes to your health, the opposite of procrastination is managing your symptoms. It's not necessary to run to your chiropractor for every ache and pain or to run to your family physician for every sniffle or low-grade fever. It is important and necessary to pay attention to what's going on with you. Symptoms that linger mean something is wrong and your body needs help in getting better. Once you begin paying attention a learning curve will kick in. You'll develop skill in identifying problems that need attention. The next step, of course, is to pick up the phone, make an appointment, and arrive at the appointment on time. Your chiropractor or family physician will be glad to be of service in identifying the problem and providing appropriate treatment.


¹Bo S, et al: Prevalence of undiagnosed metabolic syndrome in a population of adult asymptomatic subjects. Diabetes Res Clin Pract 75(3):362-365, 2007
²Guyomard V, Myint PK: Optimum control of blood glucose for prevention and treatment of ischemic and hemorrhagic stroke. Curr Treat Options Cardiovasc Med 11(3):201-211, 2009
³Anderson AS, Caswell S: Obesity management--an opportunity for cancer prevention. Surgeon 7(5):282-285, 2009

Your Personal Corporation

Your Personal Corporation

Energy - Your Health Currency

The currency of U.S. corporations is dollars. In Europe, it's Euros. In Japan, corporations use yen. From a health perspective, the currency of your personal corporation is energy. When your personal corporation is doing well, you have lots of energy. Energy inputs exceed energy outputs. When a person is frequently tired, fatigued, irritable, and groggy, his personal corporation is losing ground. Energy outputs are exceeding energy inputs. The long-term outcome of such a set of conditions is disease. Our normal state is to have energy to spare. Even when we have many responsibilities and it seems as if time is always running short, it's still possible to experience an energy surplus. Provided we make the time to eat a healthy diet, exercise regularly, get enough rest, and keep our bodies in peak condition with regular chiropractic checkups, we'll have sufficient energy reserves to fulfill all our requirements and have enough left over to enjoy our leisure hours.

You are the CEO of your own personal enterprise. In addition to whatever business you might be running or might be in, your personal corporation consists of the value you generate during your time on Earth.

Some persons such as government officials make choices and take actions that obviously affect the lives of many others. For most of us it may seem that we have less scope and reduced impact, but that is not necessarily so. Our choices and actions affect those people closest to us - our family, friends, and colleagues - and their choices and actions affect persons closest to them. An ever-widening series of ripples continues to flow, affecting more and more people, all stemming from the actions we take and the choices we make today. If we haven't recognized this potential and this power, all that's required is raising our gaze to the horizon and widening our field of view.

In order for a corporation - a personal corporation - to be effective it needs to have a sound balance sheet. If there's a lot of red ink it's going to be difficult to be able to provide goods and services. Depletion of resources leads to depletion of energy. We need to provide a steady stream of raw materials so we're able to create new products that are desired in the marketplace.

Our personal corporations require specific raw materials ^1,2,3

• Healthful, nutritious food
• Regular vigorous exercise
• Sufficient rest
• A positive mental attitude

If we're not receiving sufficient amounts of any of these inputs, the debit side of our balance sheet increases. We don't have enough energy to accomplish our daily tasks, let alone do the things that will make our corporation profitable. With sufficient inputs we have energy to spare and our corporation thrives.

What are some outputs of a healthy personal corporation? A healthy, happy family. A creative work environment. Ongoing engagement in rewarding social activities. An ongoing experience of accomplishment. Self-expression. Peace. Joy.

In order for our personal corporation to continue to grow and prosper, it's basic needs must be met. In addition, it's always a good idea to make sure all the parts are working properly. That's where chiropractic care comes in. Just as an accountant reviews the financial health of a corporation, your chiropractor reviews its physical health. She makes "adjustments" wherever and whenever necessary, enabling your personal corporation to continue to evolve.

¹Fitzbiggon ML, Beech BM: The role of culture in the context of school-based BMI screening. Pediatrics 124(Suppl 1):S50-S62, 2009
²Maizes V, et al: Integrative medicine and patient-centered care. Explore (NY) 5(5):277-289, 2009
³O'Donnell MP: Definition of health promotion 2.0: embracing passion, enhancing motivation, recognizing dynamic balance, and creating opportunities. Am J Health Promot 24(1):4, 2009

Action or Reaction?

TOYOS CHIROPRACTIC

Action or Reaction?

Taking Action - Being Proactive

Being proactive means taking action before things start to go bad. In other words, taking action before you need to be in reaction mode. When you're reactive, you're always catching up. You're responding to something that's already happened. When you're proactive, your moves go first. You lead the way. You get to choose how things are going to go. When it comes to the our health and the health of our family,  we always want to be proactive rather than reactive whenever possible. Rather than permitting our kids to sit around all afternoon and all evening, watching TV and talking on their phones for five hours, we are proactive and encourage them to engage in fun physical activities and sports for at least an hour each day. Everyone wishes they had more hours in the day. There's never enough time to do everything we want. But rather than taking the path of least resistance and ordering pizza and other fast foods for dinner most evenings, we are proactive. We take the time to plan our once-per-week shopping, making sure we're purchasing a variety of healthy foods and lots of fresh fruits and vegetables. We take the time to prepare healthy, nutritious meals for the entire family. We're proactive parents, taking the time to take care of our health and the health of our kids.

We're all familiar with the mechanism of action-and-reaction in the world of sports. Pitcher-and-batter is an action-reaction duo in baseball. A basketball guard driving to the hoop and a defender leaping to block the shot is another example. A racecar driver negotiating a tight turn at speed is executing a complex series of actions and reactions.

Actions and reactions may also refer to choices we make in our daily lives. Someone cuts you off as you're trying to get into the left-hand lane. That's an action. Yelling and shaking your fist in the direction of that driver who by now is long gone is one sort of reaction. Taking a deep breath and simply releasing your tension is another sort of reaction. We may also take action on our own behalf or be reactive to events as they unfold. These are personal choices and, of course, there's no "right" way to be. However, the outcomes and consequences of an active vs. a reactive approach may often be different. These differences are apparent when we consider our approaches to personal health.

For example, the numbers of people affected by chronic diseases such as cardiovascular disease, type 2 diabetes, and cancer continue to increase. In the United States one out of every three persons has a chronic disease, and most of these people have more than one chronic disease. It's also well-known that two-thirds of American adults are overweight or obese. The majority of these disorders are related to people being reactive when it comes to their health. For example, the majority of cancers are preventable.¹ Eating more food than your body needs for energy is a choice. Over time these extra calories accumulate in the body and one or more chronic diseases is the result. Finally, your doctor informs you that you have type 2 diabetes. You react to this news and declare you're going to cut down on junk food, lose weight, and really get serious about exercise. You're in reaction mode.

But there are consequences. Type 2 diabetes is associated with increased risk of developing cancer ² as well as cardiovascular disease. Once you have a diagnosis of type 2 diabetes it's certainly important to be reactive, but an active lifestyle approach could easily have prevented long-term consequences. Likewise with cardiovascular disease. You've never felt you needed to watch your weight, but as the years have gone by you've gradually gained weight and now you're concerned. Your doctor may inform you that both your blood pressure and your cholesterol levels are way too high and recommend several lifestyle changes that have been shown to be beneficial. Now you're in reactive mode and you eagerly desire to make a change.

Again, there are consequences. High blood pressure and elevated cholesterol levels are important risk factors for heart attack and stroke. ³ Engaging in healthful actions in the first place helps to reduce these risks.
Regular chiropractic care is an important component of a healthy lifestyle. Chiropractic care can be reactive, helping you to recover from an injury to your back or neck. Chiropractic care can be of even greater benefit from an active perspective. Chiropractic care helps to ensure that all of your body systems are working efficiently and working in harmony. Chiropractic helps you maximize the benefits from your lifestyle actions of a healthy diet, regular exercise, and sufficient rest.
¹ American Cancer Society: Cancer Prevention and Early Detection. Facts and Figures. Atlanta, GA, ACS, 2008
² Currie CJ, et al: The influence of glucose-lowering therapies on cancer risk in type 2 diabetes. Diabetologia 52(9):1766-1777, 2009
³Robinson JG, et al: Atherosclerosis profile and incidence of cardiovascular events. A population-based survey. BMC Cardiovasc Disord 9(1):46, 2009

Planning for Success

Planning for Success

Every successful athlete knows that a plan is necessary to reach the highest levels of performance. How many practice sessions are needed each week, what kinds of things to work on during each session, how much rest to get, how much and what kinds of food to eat, how much water to drink - these are some of the factors in an overall program for athletic success. Venus and Serena Williams, Lisa Leslie and Diana Taurasi of the WNBA, and Misty May-Treanor and Kerri Walsh (perennial women's beach volleyball champions) are examples of world-class athletes who have very clearly defined roadmaps to help them get where they want to go. Michael Jordan worked on his jump shot every day, even after he won his sixth world championship. Derek Jeter of the New York Yankees takes batting practice and does strength training every day during the baseball season, as he continues a stellar Hall of Fame career. Track-and-field stars such as Usain Bolt of Jamaica (brand-new double world-record holder in the 100-meter and 200-meter dash) train year round and have very specific plans to reach their performance peaks at race time. Even though we may not plan to become professional athletes, we still require a plan for success in terms of physical performance and overall health and well-being. 1-3However, most of us don't consider health and fitness from the point of view of planning. We forget that the hallowed maxim of business success - "if you fail to plan, you're planning to fail" - applies equally to health and fitness. What happens if we don't have an actual plan for being healthy? We eat to satisfy cravings. We sit on the couch and watch TV all evening. We spend all weekend at the mall. None of these activities helps us maintain good health. We put on weight, year after year, and allow our bodies to deteriorate hour after sedentary hour. What would we be doing if we had a plan for achieving optimal health and wellness? Obviously we'd be consuming a healthful diet and engaging in regular vigorous exercise. We'd maintain a good weight for our particular body type and we'd be getting sufficient rest on a weekly average. Maybe not so obviously we'd also see our chiropractors regularly. Chiropractic care is a key ingredient in planning for long-term health and wellness. Your chiropractor is an expert in human performance. We are able to identify roadblocks and limitations that can be corrected with chiropractic care. Diet, exercise, and rest are critically important to good health. The underlying mechanism that coordinates all your body's activities - the nerve system - needs to be in top shape, too. That's where chiropractic care comes in. Talk with us  about your plans for your family's health and wellness. We  will be glad to help design programs that will work for your entire family. 1Holla J, et al: Recreational exercise in rheumatic diseases. Int J Sports Med August 14, 2009 (online ahead of print) 2Pisinger C, et al: The relationship between lifestyle and self-reported health in a general population. Prev Med August 27, 2009 (online ahead of print) 3Sternfeld B, et al: Improving diet and physical activity with ALIVE. Am J Prev Med 36(6):475-483, 2009

How Do I Start? Planning for success in the realm of health and wellness could start right now, in this moment. As with success in any other area of life, success in health begins with a choice and a shift in attitude. The choice to be healthy. The attitude of being responsible for your own health. With a positive attitude and the freedom that comes with a choice, you're all set to begin working your plan. Having a healthy diet and doing regular vigorous exercise are deeply related, and engaging in one area will support and improve the benefits of the other. Start right where you are - there's no special preparation needed. If you've not exercised in a very long time, begin by walking ten minutes a day for a week. Over the next four weeks, slowly build up your time and then gradually increase your pace. By the time you're able to do 30 minutes of very brisk walking, you'll be noticing some amazing changes. To begin eating a healthful diet, a good place to start is with fresh fruits and vegetables. Five portions a day is highly recommended (in fact, this is the recommendation of the U.S. Department of Health and Human Services). Choose colorful fruits and vegetables - these are  packed with nutrients. Cut way down on fast food, sugar, salt, and empty calories and you're working your plan!

Please sign up to our member wellness area which is separate from our newsletter.  You will have acess to exercises and stretches for your spine.  Please consult me prior beginning any exercise routine.  Thanks and have a great day!!
Dr. Pete

What's Your Sign?

What's Your Sign?

"Who you are speaks so loudly I can't hear what you're saying." This truism is well-known in human potential circles and can often be heard at personal growth-and-development seminars. But the implications of this meaningful phrase are often ignored in our day-to-day activities and relationships. Sometimes we pretend that others are unable to see through our facade of words and that they cannot recognize our hidden qualities, desires, and intentions. In the world of Snow White, Sleepy, Grumpy, Bashful, and Happy were exactly that. The dwarves were their names! In our world, though, Madison, Cassidy, Jason, and Patrick don't help us out that much. But people unknowingly present many signposts that function equally well as do names of the dwarves from Snow White. Tone of voice, eye contact, posture, and facial expressions are some of the clues to what's really going on. In fact, if one is able to pay attention and accurately interpret the information available, other people might just as well be holding up pictures of the Seven Dwarves in front of their faces. The character of their inner selves is clear. Other people really do know what's going on with us. If we could get the full impact of this powerful proposition, all of our interactions would benefit. Also, our stress levels will usually go down. When we're interacting meaningfully and communicating clearly, we become less stressed. The unlooked-for benefit is our health improves as a result.1,2,3 Here's a quick way to get how you're being in the world. Do dogs growl when they pass you on the street or when you enter the home of a dog and its human companions? Similarly, do cats hiss at you? When you're introduced to a baby or toddler, does the kid start to fuss or cry? These are all pretty good signs of a certain kind of personal vibe. The flip side is also accurate. When dogs see you, do they start licking your hand, jumping around, and generally letting you know they want to play? Do cats rub around your legs and purr? Do babies smile and gurgle at you? Do little kids show you their toys and smile shyly at you? These are all signs of a different kind of vibe. Animals and young children are excellent barometers of the qualities of the people around them. Who you are being is not a mystery to them. They get it all. Many of us lose this inner sight and interact with others based on what they say. In this respect, everyone loses - we think if we say the right words, it'll all be ok. The notion of being-in-the-world is important in health care interactions. The doctor you've waited two hours to see says nice words, but you sense he doesn't really care - he just wants to move on to the next patient. Likewise at the front desk - they're perfectly polite, but you're aware they're super-stressed and can't wait to get out the door themselves. In contrast, chiropractors are aware of the importance of the human component of their interactions with patients. A chiropractor's office is a welcoming environment - people often say their chiropractor's office "feels just like home". You get the sense your chiropractor is authentically interested in your health and well-being, making sure to take the time to really listen to your concerns and make sure you're getting the service you need. Chiropractic is a healing profession and the quality of the doctor-patient relationship is an important part of the healing process. 1Seedat S, et al: Life stress and mental disorders in the South African stress and health study. S Afr Med J 99(5 Pt 2):375-382, 2009 2Beeri MS, et al: The effects of cardiovascuclar risk factors on cognitive compromise. Dialogues Clin Neurosci 11(2):201-212, 2009 3Koetaka H, et al: Long-term effects of lifestyle on multiple risk factors in male workers. Environ Health Prev Med 14(3):165-172, 2009

Practicing Being Present Being present is not the same as raising your hand when your name is called. The skill of being present implies "being in the moment" and is an ongoing practice. It's not something you learn how to do and then there's nothing more to it. Being present is not even a skill that becomes second nature like playing the piano or shooting free throws. Being present is a moment-to-moment thing. It's a very subtle skill and requires ongoing attention. Which is the whole point, really. Being present is all about paying attention. Paying attention to the present moment. Because, after all, the present moment is all we have. The past is gone. The future is not here yet. If we're not in the present moment, we're nowhere. Being present provides great personal power. When you're present, everyone around you can feel your energy. Their experience of you is that you're a great listener. You become very attractive. People want to be with you. They feel good in your presence, because you are able to be with them authentically. Being present can start right now, in this present moment.

Please sign up to our member wellness area which is separate from our newsletter.  You will have acess to exercises and stretches for your spine.  Please consult me prior beginning any exercise routine.  Thanks and have a great day!!
Dr. Pete

TOYOS CHIROPRACTIC

Coming Up for Air

We're almost at the end of 2009, a very important anniversary year in both history and science. Both Abraham Lincoln, 16th President of the United States, and Charles Darwin, author of The Origin of Species and creator of the theory of natural selection, were born on February 12, 1809. Modern evolutionary theory, of course, is based on Darwin's theory of natural selection. The evolutionary history of humans traces the family history of mammals back to tetrapods, four-footed vertebrate animals in existence 365 million years ago, in the late Devonian period. Tetrapods originally were wholly aquatic, and toward the end of the Devonian they developed the ability to breathe on land and walked out of the seas. How were the tetrapods able to accomplish this revolutionary transition? Over long stretches of evolutionary time, genetic mutations which conferred a benefit were retained. 1,2 Those tetrapods that had developed the complex ability to survive and thrive on land gained a reproductive advantage. The history and science of evolution can be summarized by a simple concept - those that produce the greatest numbers of surviving offspring win. The air-breathing tetrapods won because they could explore new territories and find new supplies of resources. They became stronger and could reproduce stronger, survivable offspring who would pass on the air-breathing genes. Human beings continue to evolve, although we ourselves don't notice the process. Our lives are short in comparison to the lengths of time involved. We are able to observe that humans are certainly taller and live much longer than the humans of 1000 years ago. These changes represent evolutionary advantages. On an individual level we're not able to alter our genes. But we are able to take steps to make our bodies strong and help ensure our cellular and genetic processes are functioning at their highest level. Cells need the right raw materials and the right metabolic environment in order to function properly. So healthy food in the right quantities and sufficient amounts of regular exercise are important. 3 A key critical factor is proper functioning of the nerve system, which coordinates all your body's activities. The nerve system, conductor of your physiologic orchestra, makes sure that everything runs smoothly and efficiently. From the point of view of genetics and evolution, an individual human being has an advantage if she is healthy and well. If such a person has children it is likely they will be healthy and well, too. They will survive and pass on whatever genetic advantages they have gained. A healthy nerve system is needed to help ensure such health and wellness. Chiropractic care helps ensure that your nerve system is functioning at peak efficiency and doing what it's supposed to do. Chiropractic care optimizes biomechanical function of spinal vertebras which optimizes the free flow of nerve signals throughout your body. These nerve signals coordinate the work of all body systems. Raw materials reach cells when they're needed. Genetic function is optimized, cellular products are produced on time, and the cell divides when necessary. Proper flow of information and instructions transmitted via the nerve system helps ensure health and well-being at the very deepest level. Your genetic advantage is passed on when you're healthy and well. Chiropractic care helps make this happen. 1Zhang F, et al: Copy number variation in human health, disease, and evolution. Annu Rev Genomics Hum Genet 10:451-481, 2009 2Danilova N, Amemiya CT: Going adaptive. The saga of antibodies. Ann NY Acad Sci 1168:130-155, 2009 3Solomons NW: Developmental origins of health and disease. Concepts, caveats, and consequences for public health nutrition. Nutr Rev 67(Suppl 1):S12-S16, 2009

Chiropractic - A Link to Your Genes The genes you've inherited from your parents determine all of your physical characteristics. Your genetic heritage also contributes, to a variable extent, to your personality, your interests, your choice of activities, and your choice of profession. Your genes are very closely involved with your health and well-being. But there's much more to making you who you are. The DNA code packed into every one of your cells is only the starting point. The ways in which your genes are expressed are also determined by environmental and socioeconomic factors and the availability of raw materials. A significant part of the environment we often overlook is the nerve system - the guiding system of our internal environment. If nerve signals are blocked or not flowing freely, gene expression may become disordered and disorganized. The proper information isn't getting through and health begins to break down. Chiropractic care helps restore nerve system function which helps optimize cellular function and normal genetic activity.

Aging gracefully..

When Parents Get Older

The average age of Americans is increasing year-by-year. Approximately 77 million babies were born in the United States during the boom years of 1946 to 1964. In 2011, the oldest will turn 65, and on average can expect to live to 83. Many will continue well into their 90s.1 Most people continue to retain the habits they developed as children and teenagers. For many Americans, these habits included lack of regular exercise, sedentary activities, and poor nutrition. As adults we no longer possess the free pass we had when we were kids. If we continue to eat high-fat and high-carbohydrate foods, we'll gain more and more weight. If we persist in viewing regular exercise as an unnecessary indulgence, we'll continue to experience high blood pressure, heart disease, and weakened immune systems. Older adults who resist the importance of good nutrition and regular exercise are also missing the thrill and sheer joy of having a vibrantly healthy, high-efficiency body. In contrast, older adults can achieve high levels of fitness, or even satisfactory levels, and feel much more youthful than they have in years. Young adults who are the children of older adults can set a good example for fitness. Of course, this strategy is the reverse of what we're used to - our parents setting the example for us. But good examples work both ways, and smart parents may be willing to take a tip from their kids. The first good example is regular exercise. 2,3 The U.S. Department of Health and Human Services recommends 30 minutes of exercise five times per week. Most Americans do no exercise at all. Get your parents into the routine by inviting them to go for a walk or bringing them to the gym and showing them a few basic exercises. For our parents, the key is to get them started. Keep encouraging them - not as something they "should" do, but rather as something they could bring into their lives as a "choice". No one wants to do what they "should". Make it an invitation - make it fun. Also, begin to set a good example with nutrition. Take your parents out to dinner at a healthy place - talk to them about eating smaller portions, avoiding fried and processed foods, and food combining. Food combining means eating a portion of protein and a portion of carbohydrate at every small meal. For most people, altering their food habits-of-a-lifetime is pretty radical. Help your parents learn how to take small steps in the direction of healthy nutrition, rather than attempting to change everything at once. Again, help them have fun with it. Good nutrition is a choice. For all of us, it's important to walk the talk. Our kids - and even our parents sometimes - will mimic what we do. We want our own lifestyle choices to be healthy and life-promoting, so our kids and our parents have a good example to follow. Your chiropractor is an expert in using exercise and nutrition as a means of helping patients restore good health. We will be glad to provide valuable information on both of these topics for you and your whole family. 1MetLife Demographic Profile. MetLife Mature Market Institute, New York, NY, 2006 2Howard RA, et al:Physical activity and breast cancer risk among pre- and postmenopausal women in the U.S. Radiologic Technologists cohort. Cancer Causes Control October 21, 2008 3Leitzmann MF, et al: Physical activity recommendations and decreased risk of mortality. Arch Intern Med 167(22):2435-2460, 2007

Baby Boomer Vitamins and Minerals We all need to ensure we're getting our daily vitamin requirements. Baby boomers have additional concerns, relating to maintaining: A strong immune system Strong bones A quick memory Good nerve function Various vitamins and minerals support these functions and activities. Vitamin C specifically helps strengthen the immune system. Vitamin C and vitamin E are powerful antioxidants, helping protect against a variety of serious diseases and disorders, including cancer and heart disease. B-complex vitamins help support nerve system function. B-vitamin deficiencies have been specifically linked to memory loss and other neurological disorders. Calcium and vitamin D are necessary for healthy, strong bones. In combination with regular exercise, these vitamins and minerals can help prevent untimely loss of bone mass. Good nutrition includes making healthy food choices as well as paying attention to our daily vitamin and mineral requirements. This is all pretty easy to do once we've learned the basics.

Kids and Chiropractic...

Chiropractic Check-Ups for Kids

Kids can get checked, too. Do kids need regular blood pressure check-ups or regular tests of their blood glucose levels? Probably not - these simple procedures can be done during a child's annual physical. But kids are very active and more frequent chiropractic check-ups are usually a good idea. Most of us were introduced to chiropractic care when we were adults - and we had to play catch-up for however long a period of time before we really began to feel healthy again. If we began chiropractic care as a younger adult, it probably didn't take too long to restore good health. If we were older - well, the process probably took more time. If chiropractic care is valuable for you, imagine how valuable it is for your children. Kids are natural explorers - they run, jump, climb things, fall down, and bounce around. 1 And, kids are resilient - this ability to recover quickly is one of the great benefits of being very young. Occasionally, one of these activity-related injuries impacts a child's spine. Nothing obvious has happened and nothing hurts. But there may be subtle injuries to spinal muscles and spinal ligaments that have a long-term effect on spinal nerve function.2,3 Spinal nerve function depends on mechanical integrity of the spine itself. If spinal muscles and ligaments are inflamed or irritated, spinal nerve function is compromised to a greater or lesser extent. In a child, the short- and long-term results may include muscle pain and stiffness, loss of full range of motion in the neck or lower back, frequent colds, headaches, gastrointestinal problems, allergies, and asthma. Of course, when it comes to good health for you and your family, preventing a problem is much easier than treating a problem. In the long run, prevention also costs much less. We all want our kids to be healthy and well. We want them to play full-out, to engage in all kinds of sports, and to have a lot of fun. In order for children to continue to enjoy optimal health, regular spinal check-ups are as important as an annual physical exam. Your local chiropractor is the spinal health expert in your community. She will be glad to help you ensure your child's continued good health. 1Barkley JE, et al: Reinforcing value of interval and continuous physical activities in children. Physiol Behav April 16, 2009 2Fecteau D, et al: The effect of concentrating periods of physical activity on the risk of injury in organized sports in a pediatric population. Clin J Sport Med 18(5):410-414, 2008 3Spinks AB, McClure RJ: Quantifying the risk of sports injury: a systematic review of activity-specific rates for children under 16 years of age. Br J Sports Med 41(9):548-557, 2007

Good Nutrition and Lots of Exercise for Healthy Kids We're in the middle of a raging epidemic affecting America's youth - the obesity epidemic. The number of American adolescents who are obese increased 300% in the last 40 years. This is a problem that can potentially affect every family. The good news is that in almost all cases, obesity is a lifestyle disorder. In other words, children become obese because of behaviors learned from their friends and their parents. Healthy eating and regular exercise are the two critically important steps to take to help ensure your child retains an appropriate weight. With respect to healthy eating - Eliminate all trans fats from your children's diet - this includes almost all fast foods Cut down on sugary drinks Serve at least five portions of fresh fruits and vegetables every day Serve complex carbohydrates such as whole grains Serve lean meat, fish, and poultry Count calories! Children need at least an hour of physical activity every day. This includes outdoor play, sports, and calisthenics. Make sure your kids are getting enough exercis

WANT MORE ENERGY??

How To Have More Energy

Glucose Levels and Energy Levels

Most Americans skip breakfast, grab a cup of coffee and a muffin at the local chain store, and hit the office vending machines for an extra boost of "energy" (code word for sugar) in the late morning. The long-term result of these morning habits is blood sugar levels that fluctuate wildly throughout the day. Insulin levels spike and drop in tandem with blood sugar levels, and over time many people develop "insulin resistance". The next likely stage is developing type 2 diabetes, a chronic disease with many potentially severe consequences. Blood sugar and insulin highs and lows leave a person's body worn out. Much energy is wasted in compensating for these metabolic swings, and people wonder why they "have no energy". Without knowing the real cause, people actually make things worse by loading up on candy and nutrient-depleted carbohydrates as they attempt to gain sufficient energy to get done the work they need to do. The good news is healthful energy sources are available. One important energy source is making the time to eat a real breakfast. That probably means getting up 15 minutes earlier. But the benefits of those 15 minutes are huge. A half-cup of real oatmeal combined with a pear or quarter-cup of blueberries provides servings of valuable protein and complex carbohydrates. Your body uses this nutrition to provide you with energy for the next two to three hours. That's all it takes to have an energy-filled morning. If you eat similarly smart meals at lunch and in the late afternoon you'll have as much energy as you need for a highly productive day.

So far 2009 has been a rollercoaster ride - many great new developments. And yet the worldwide economic turmoil has been very, very rough on most people. Stress levels have been sky high, and stress saps a person's energy. Even the U.S. Department of Health and Human Services is concerned. In March 2009 the DHHS posted "Getting Through Tough Economic Times" to its website¹, highlighting possible health risks and strategies for managing stress.

Excess stress causes the adrenal glands to pump out adrenaline on an ongoing basis. This "fight or flight" hormone is designed to be released for short bursts of energy. Continuous release of adrenaline begins to wear down key body systems, resulting in even more levels of internal stress. Precious energy resources are wasted by excessive adrenaline, and cells and tissues begin to fail in critical functions. Breakdown in the form of actual disease is not far behind. Also, high stress levels may cause a person to lose sleep or have less-than-restful sleep. This only adds to the burden of stress.

New energy sources are needed to combat the losses of energy and restore health to the body.

One main source of energy, of course, is food. "But I eat enough," you say. "In fact, I'm trying to cut down and lose weight." It's not the quantity of food you eat. Eating the right kinds of food in the right combinations provides the energy we need. Otherwise, food calories are just packed on as additional fat cells, rather than being used for energy.

The right kinds of food are nutrient-dense, rather than being calorie-dense. Whole grains, lean meat, fish, high-quality dairy products, and fruits and vegetables are all nutrient-dense foods. Double cheeseburgers with french fries are calorie-dense and low in nutrition. Sprouted grain breads are nutrient-dense. White bread is calorie-dense.

It takes a little work to figure out which foods are healthy and which are not. But once you've done your homework and gotten used to reading labels, it becomes easy to choose the foods that will provide valuable energy and nutrients to you and your family.

Exercising regularly provides a person with lots of energy.² People who exercise regularly fall asleep right away, need less sleep, and usually wake up rested and refreshed. They have energy throughout the day to do what they need to do and rarely "crash" in the middle of the day.

How does all this happen? Regular exercise resets your metabolic clock. Training your muscles also trains your metabolism to work efficiently. You spend less energy to make more energy. It's a remarkable system.

Another key part of the energy puzzle is finding some quiet time during the day to recharge your batteries.³ Most of us are not aware of the importance of this "alone time". Our lives are very hectic and we really do need some quiet time to allow us to decompress. "But I'll never find time in the day to do that," you say. That's right. People need to proactively create the time, even though it seems impossible. Once you begin setting aside ten or fifteen minutes each day to just sit and center yourself, you'll find you actually want to make the time to engage in this highly restorative and energizing activity.

The bottom line? More energy is available to each of us - we just need to plan and make sure we're taking the time to do things that support us. Eating the right foods, making time for regular exercise, and making room for quiet time will bring you a new sense of peace, well-being, and true, meaningful accomplishment.
Your chiropractor is an expert in creating lifestyle programs that will assist you in improving your well-being and quality of life. We will be glad to help you develop exercise and nutritional plans that will work for you.

¹"Getting Through Tough Economic Times", U.S. Department of Health and Human Services - http://www.samhsa.gov/economy/
²Marshall DA, et al: Achievement of heart health characteristics through participation in an intensive lifestyle change program (coronary artery disease reversal study). J Cardiopulm Rehabil Prev 29(2):84-94, 2009
³Orme-Johnson DW: Commentary on the AHRQ report on research on meditation practices in health. J Altern Complement Med 14(10):1215-1221, 2008

Vitamin D - What you may not have known

Vitamin D - The Superstar Supplement

You may remember the public health slogan, "Vitamin D helps build strong bones". This message could be seen on colorful school posters and heard on radio and television programs as early as the1950s. Getting enough Vitamin D was a major health issue, primarily for its role in preventing childhood rickets - "softening of the bones".1 More recently, and quite dramatically, vitamin D has been strongly associated with reduced cancer risks, preventing autoimmune diseases such as rheumatoid arthritis and lupus, preventing cardiovascular disease, and even helping to prevent diabetes.2 Vitamin D seems to be a one-stop shop for helping combat many serious chronic diseases, and yet vitamin D deficiency is common in the United States.3 Very few foods are natural sources of vitamin D. The primary source of vitamin D for humans is sunlight - sunlight causes cells in the skin to produce vitamin D. But most of us don't spend enough time outside to get sufficient sunlight to provide us with our normal daily requirement of vitamin D. Supplementation is needed, in the form of fortified foods such as milk and in vitamin/mineral tablets. Interestingly, meeting our vitamin D and calcium daily requirements is only one step on the road to healthy, strong bones. Vitamin D helps the body absorb calcium from the intestinal tract. Also, vitamin D helps bone cells utilize calcium to build new bone. But - in adults, new bone will only be built if there's a need for it. Mechanical stress causes the body to produce new bone - and the best source for this kind of bone-building mechanical stress is exercise. Yes, the E word. It's not enough to passively swallow a bunch of supplements every day. We need to exercise regularly to get the most out of the nutrition we're providing our bodies. When we exercise - particularly when we do strength training and other gravity-resisting activities such as running, walking, and bicycling - our bodies react not only by building new muscle but by building new bone as well. This response follows a physiologic principle known as Wolff's Law - bone remodels along lines of physiologic stress. In other words, bone responds to mechanical challenges by building more bone. The result is more dense, stronger bones. Such bones are significantly less likely to fracture. And. logically, exercise helps prevent loss of bone mass, a primary cause of osteoporosis in postmenopausal women and older adults. Chiropractic health care helps provide assistance to these metabolic processes. All of our metabolic activities are directed by signals from the nerve system. Our nerve impulses tell our cells when to start and when to stop these complicated biochemical processes. Chiropractic care helps ensure proper flow of information throughout the nervous system, helping us maintain optimal physical health and well-being. Your chiropractor is an expert in nutritional health and will be able to recommend a program and plan that will be right for you. 1Lins P: Vitamin D physiology. Prog Biophys Mol Biol 92)1:4-8, 2006 2Cavalier E, et al:Vitamin D: current status and perspectives.Clin Chem Lab Med 47:1, 2009 3Holick Me, Chen TC: Vitamin D deficiency: a worldwide problem with health consequences. Am J Clin Nutr 87(4):10805-10865, 2008

Osteoporosis Developing osteoporosis is a frightening prospect for many older people. If a person with osteoporosis falls and fractures a hip, the recovery may be slow and prolonged and the person may never be the same. Also, hip fractures in the older population may often be fatal, the person dying from a blood clot that made its way to the lungs or a major blood vessel in the brain. So, there are many very important reasons for treating osteoporosis. And of course, preventing osteoporosis in the first place is even more important. The very good news is that prevention is easy. It just requires some work, attention, and discipline. Osteoporosis - loss of bone mass - is prevented in large part by daily vitamin D and calcium supplementation and by regular exercise. When is the right time to begin such a program? Right now. It's never too early in life to begin regular exercise and begin regular vitamin and mineral supplementation. Even if you're an older person who hasn't exercised in many years, today is the right time to begin. Make sure to check with your chiropractor to learn about the types of exercise that are best for you.