Monday, March 21, 2011
Take the Five-A-Day Challenge this month!
March is National Nutrition Month, so dedicate these last two weeks to trying our Five-A-Day Challenge. It's easy, it's healthy and it will make you feel amazing!
Thursday, March 10, 2011
Is Your Body Telling You Something?
POSTURE
Posture is the position in which we hold our bodies while standing, sitting or lying down. Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it…that’s why it’s easy to have poor posture and why it takes a conscious effort to develop habits of good posture. Most people don’t think about their posture until someone brings it to their attention.
WHY IS GOOD POSTURE IMPORTANT?
Good posture is important because it helps keep bones and joints in correct alignment so our muscles are used correctly, decreasing abnormal wearing of joints that could result in degenerative arthritis and joint pain. It reduces stress on the ligaments, minimizing the likelihood of injury. Good posture allows muscles to work more efficiently, allowing the body to use less energy, and therefore preventing muscle fatigue. It helps prevent muscle strain, overuse disorders, and even back and muscular pain.
WHAT DOES GOOD POSTURE LOOK LIKE?
When someone has good posture, they have a relaxed appearance. When viewed from the side, the ears, shoulders, hips, knees, and ankles should be aligned in a straight line. When viewed from the back, both ears, both shoulders, and both hips should be in a straight line.
CHANGING YOUR POSTURE
Changing posture takes willpower, but the rewards of having good posture is well worth the effort. Having good posture is an easy and effective way to help prevent pain. Not only does good posture help us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments, good posture will help you look tall, confident, and feel great!
POSTURE AND BALANCE
Good posture means there is musculoskeletal balance, simply put, a balance between muscles and bones. This balance protects the joints of your spine from excessive stress and guards against injuries. Many people have poor posture habits that they are probably not aware of; these include poor fitting bras, overloaded backpacks, heavy briefcases and purses.
CHILDREN AND BACK PAIN
Young children are suffering from back pain much earlier than previous generations, and use of overweight backpacks often slung over just one shoulder is a contributing factor. The U.S. Consumer Product Safety Commission states that backpack-related injuries sent more than 7,000 people to the ER in 2001.
THE FOUR RIGHTS OF BACKPACKS
Backpack Safety International™, an educational program that promotes and delivers guidelines for safe backpack use to administrators, teachers, parents and children, advocates the following four steps to ensure safe backpack use:
Choose Right: Backpacks should rest between the shoulder blades and waist.
Pack Right: Maximum weight should not exceed 5-10% of child’s body weight.
Lift Right: Face backpack, bend knees, lift with legs, and put on backpack one strap at a time.
Wear Right: Shoulder straps should be snug and the waist straps should be used if they are available.
WHAT CAN YOU DO?
Limit backpack weight to no more than 5-10% of child’s body weight. A heavier backpack will cause your child to bend forward in attempt to support the weight on his or her back, rather than on the shoulders by the straps. Backpacks should never hang more than 4 inches below waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking. A backpack with individualized compartments helps in positioning the contents most effectively to equalize and distribute the load. Make sure that pointy objects are packed away from your child’s back and heavier items are closer to your child’s back for better balance. Bigger is not always better because the more room there is in a backpack, the more your child will carry and the heavier the backpack will be.
WHAT CAN YOU DO?
Urge your child to wear both shoulder straps because lugging around a backpack by one strap can cause a shift of weight to one side. This can lead to neck and muscles spasms as well as low back pain. Wide, padded straps are very important. Non-padded straps are uncomfortable and can dig into shoulders. Shoulder straps should be adjustable so the backpack can be fitted to your child’s body. If the backpack has hip straps, it is a good idea to use those as well. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain. If the backpack is still too heavy, talk to your child’s teacher to see if the heaviest books can be left at school and your child can just bring home lighter material.
HANDBAGS, TOTES, AND PURSES
Like backpacks, a full handbag should weigh no more than 10% of your body weight. Straps on handbags should be wide and adjustable to help evenly distribute weight. When adjusting the strap, make sure the handbag rests between your side and your arm. The lower the bag sits, the more likely it is to cause trouble as it bumps into your hip. Choosing a lightweight material without a lot of heavy buckles, chains, or other hardware is also recommended. Instead of finding one bag for all your work and personal essentials, consider two bags: a briefcase for work and a purse or tote for personal items.
HANDBAGS CONTINUED
Carry only the items needed for each particular day because if a handbag is overloaded, the person carrying it will often hike one shoulder to subconsciously guard against the weight while holding the other shoulder immobile. If at all possible, try to carry handbags with the strap over the head “messenger style” to help distribute weight better across the entire body and prevent imbalance. Handbags continually carried on the same shoulder interferes with natural movement of the upper and lower body and can eventually cause such a musculoskeletal imbalance that the spine begins to curve toward the shoulder. To further aid in weight distribution, rotate the shoulder on which you carry the bag throughout the day because carrying something over one shoulder repeatedly can place too much weight on one side of the body causing neck, shoulder, and back pain.
BRAS: THE UNSEEN POSTURAL PROBLEM
Purses, backpacks, and briefcases aren’t the only things that can be detrimental to posture and back health. Poor fitting bras are another consideration in your road to good posture and a healthy spine. Bras are like suspension bridges; they need to be well engineered so your shoulders aren’t handling the brunt of the work. Bras that don’t fit properly and are not supportive can lead to back, neck, and arm pain, shoulder tension, poor posture, and headaches. When the weight of the breasts is carried fully on the shoulders it draws the shoulders forward creating a rounded, slumped posture. Bra cups that are too small and bands that are too loose around the back can cause the shoulders to carry most of the weight instead of the back creating shoulder tension. A bra needs to be firm, but not tight around the back and support the weight of the breasts in the mid to lower back area. The back of the band should be level with the under-wire. The best place to support the breasts is through the lumbar region or lower back, but often, women take the strain through the thoracic or upper back region, around the ribcage, and in the shoulders. Wearing an ill-fitting bra may cause you to bend forward which can cause overstretching in the trapezius muscles and lead to headaches. Bra sizes can fluctuate with minor changes in weight or hormones, and they don’t stay the same shape with repeated wear and washing, so getting regular fittings is beneficial to maintaining correct posture and musculoskeletal balance.
HOW CAN YOU TELL IF YOUR BRA FITS?
Some easy ways to tell if your bra is fitting properly is lift your arms to see whether your bra is tight against the body. It should not slide around during normal activities. The under band and cups of the bra provides the majority of the support (about 80%) and the straps provide the rest (about 20%). If the bra strap is digging into your shoulders it could be because the under band is too loose and you are over-adjusting the straps to feel supported. The band of the bra should lie flat and even against the body, feel firm but comfortable, and not ride up in the back. If the band isn’t flat or comfortable, it could mean the cup size is too small. The bra straps should be parallel in the back and if they are too far apart, this could mean that your bra band is too small and it is overstretching. A bra that fits well will provide support and bring the weight closer to your center of gravity, easing the tension on the upper back and allowing more range of motion in your shoulders. Women have a unique balancing act with gravity and having the proper support can have a huge impact on back health.
CAN POOR POSTURE BE CORRECTED?
Poorly fitting bras, improper use of backpacks, and heavy handbags can all contribute to poor posture and injuries. The good news is that poor posture can be corrected, but keep in mind that long-standing postural problems will typically take longer to address than short-lived ones as often the joints have adapted to long-standing poor posture. Conscious awareness of your posture and correcting bad habits will eventually replace your old posture. Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury. If you or your child experiences any pain or discomfort resulting from poor posture, backpack use, or any other condition or injury, call your chiropractor. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use a gentler type of treatment for children.
Posture is the position in which we hold our bodies while standing, sitting or lying down. Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it…that’s why it’s easy to have poor posture and why it takes a conscious effort to develop habits of good posture. Most people don’t think about their posture until someone brings it to their attention.
WHY IS GOOD POSTURE IMPORTANT?
Good posture is important because it helps keep bones and joints in correct alignment so our muscles are used correctly, decreasing abnormal wearing of joints that could result in degenerative arthritis and joint pain. It reduces stress on the ligaments, minimizing the likelihood of injury. Good posture allows muscles to work more efficiently, allowing the body to use less energy, and therefore preventing muscle fatigue. It helps prevent muscle strain, overuse disorders, and even back and muscular pain.
WHAT DOES GOOD POSTURE LOOK LIKE?
When someone has good posture, they have a relaxed appearance. When viewed from the side, the ears, shoulders, hips, knees, and ankles should be aligned in a straight line. When viewed from the back, both ears, both shoulders, and both hips should be in a straight line.
CHANGING YOUR POSTURE
Changing posture takes willpower, but the rewards of having good posture is well worth the effort. Having good posture is an easy and effective way to help prevent pain. Not only does good posture help us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments, good posture will help you look tall, confident, and feel great!
POSTURE AND BALANCE
Good posture means there is musculoskeletal balance, simply put, a balance between muscles and bones. This balance protects the joints of your spine from excessive stress and guards against injuries. Many people have poor posture habits that they are probably not aware of; these include poor fitting bras, overloaded backpacks, heavy briefcases and purses.
CHILDREN AND BACK PAIN
Young children are suffering from back pain much earlier than previous generations, and use of overweight backpacks often slung over just one shoulder is a contributing factor. The U.S. Consumer Product Safety Commission states that backpack-related injuries sent more than 7,000 people to the ER in 2001.
THE FOUR RIGHTS OF BACKPACKS
Backpack Safety International™, an educational program that promotes and delivers guidelines for safe backpack use to administrators, teachers, parents and children, advocates the following four steps to ensure safe backpack use:
Choose Right: Backpacks should rest between the shoulder blades and waist.
Pack Right: Maximum weight should not exceed 5-10% of child’s body weight.
Lift Right: Face backpack, bend knees, lift with legs, and put on backpack one strap at a time.
Wear Right: Shoulder straps should be snug and the waist straps should be used if they are available.
WHAT CAN YOU DO?
Limit backpack weight to no more than 5-10% of child’s body weight. A heavier backpack will cause your child to bend forward in attempt to support the weight on his or her back, rather than on the shoulders by the straps. Backpacks should never hang more than 4 inches below waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking. A backpack with individualized compartments helps in positioning the contents most effectively to equalize and distribute the load. Make sure that pointy objects are packed away from your child’s back and heavier items are closer to your child’s back for better balance. Bigger is not always better because the more room there is in a backpack, the more your child will carry and the heavier the backpack will be.
WHAT CAN YOU DO?
Urge your child to wear both shoulder straps because lugging around a backpack by one strap can cause a shift of weight to one side. This can lead to neck and muscles spasms as well as low back pain. Wide, padded straps are very important. Non-padded straps are uncomfortable and can dig into shoulders. Shoulder straps should be adjustable so the backpack can be fitted to your child’s body. If the backpack has hip straps, it is a good idea to use those as well. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain. If the backpack is still too heavy, talk to your child’s teacher to see if the heaviest books can be left at school and your child can just bring home lighter material.
HANDBAGS, TOTES, AND PURSES
Like backpacks, a full handbag should weigh no more than 10% of your body weight. Straps on handbags should be wide and adjustable to help evenly distribute weight. When adjusting the strap, make sure the handbag rests between your side and your arm. The lower the bag sits, the more likely it is to cause trouble as it bumps into your hip. Choosing a lightweight material without a lot of heavy buckles, chains, or other hardware is also recommended. Instead of finding one bag for all your work and personal essentials, consider two bags: a briefcase for work and a purse or tote for personal items.
HANDBAGS CONTINUED
Carry only the items needed for each particular day because if a handbag is overloaded, the person carrying it will often hike one shoulder to subconsciously guard against the weight while holding the other shoulder immobile. If at all possible, try to carry handbags with the strap over the head “messenger style” to help distribute weight better across the entire body and prevent imbalance. Handbags continually carried on the same shoulder interferes with natural movement of the upper and lower body and can eventually cause such a musculoskeletal imbalance that the spine begins to curve toward the shoulder. To further aid in weight distribution, rotate the shoulder on which you carry the bag throughout the day because carrying something over one shoulder repeatedly can place too much weight on one side of the body causing neck, shoulder, and back pain.
BRAS: THE UNSEEN POSTURAL PROBLEM
Purses, backpacks, and briefcases aren’t the only things that can be detrimental to posture and back health. Poor fitting bras are another consideration in your road to good posture and a healthy spine. Bras are like suspension bridges; they need to be well engineered so your shoulders aren’t handling the brunt of the work. Bras that don’t fit properly and are not supportive can lead to back, neck, and arm pain, shoulder tension, poor posture, and headaches. When the weight of the breasts is carried fully on the shoulders it draws the shoulders forward creating a rounded, slumped posture. Bra cups that are too small and bands that are too loose around the back can cause the shoulders to carry most of the weight instead of the back creating shoulder tension. A bra needs to be firm, but not tight around the back and support the weight of the breasts in the mid to lower back area. The back of the band should be level with the under-wire. The best place to support the breasts is through the lumbar region or lower back, but often, women take the strain through the thoracic or upper back region, around the ribcage, and in the shoulders. Wearing an ill-fitting bra may cause you to bend forward which can cause overstretching in the trapezius muscles and lead to headaches. Bra sizes can fluctuate with minor changes in weight or hormones, and they don’t stay the same shape with repeated wear and washing, so getting regular fittings is beneficial to maintaining correct posture and musculoskeletal balance.
HOW CAN YOU TELL IF YOUR BRA FITS?
Some easy ways to tell if your bra is fitting properly is lift your arms to see whether your bra is tight against the body. It should not slide around during normal activities. The under band and cups of the bra provides the majority of the support (about 80%) and the straps provide the rest (about 20%). If the bra strap is digging into your shoulders it could be because the under band is too loose and you are over-adjusting the straps to feel supported. The band of the bra should lie flat and even against the body, feel firm but comfortable, and not ride up in the back. If the band isn’t flat or comfortable, it could mean the cup size is too small. The bra straps should be parallel in the back and if they are too far apart, this could mean that your bra band is too small and it is overstretching. A bra that fits well will provide support and bring the weight closer to your center of gravity, easing the tension on the upper back and allowing more range of motion in your shoulders. Women have a unique balancing act with gravity and having the proper support can have a huge impact on back health.
CAN POOR POSTURE BE CORRECTED?
Poorly fitting bras, improper use of backpacks, and heavy handbags can all contribute to poor posture and injuries. The good news is that poor posture can be corrected, but keep in mind that long-standing postural problems will typically take longer to address than short-lived ones as often the joints have adapted to long-standing poor posture. Conscious awareness of your posture and correcting bad habits will eventually replace your old posture. Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury. If you or your child experiences any pain or discomfort resulting from poor posture, backpack use, or any other condition or injury, call your chiropractor. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use a gentler type of treatment for children.
Thursday, March 3, 2011
Why Is Calcium So Important To You?
Did you know you have more calcium in your body than any other mineral? Calcium is very important and 99 percent of your body's calcium is stored in the bones and teeth, and this makes them strong. In fact, calcium is so important to us that if we do not take in enough calcium, our body will take calcium from our bones to maintain the calcium levels in our blood. Calcium helps muscles and blood vessels contract and expand, and aids in secretion of hormones and enzymes to send messages though the nervous system. It is very important to include calcium rich foods in your diet, such as dairy products, milk, cheese, yogurt and leafy green vegetables. As we grow, our bones are constantly formed and reformed again. To maintain the calcium levels in our blood, the calcium from our bones will go into our blood when we have a low calcium level. As our bone is mainly made up of calcium, when we do not take in enough calcium, the lost bone is not replaced. The amount of calcium you need depends on age and other factors. Young adults need more calcium than growing children and older women and men need plenty of calcium to help prevent osteoporosis.
Lactose Intolerant
People who are Lactose intolerant are people who cannot drink milk or eat food containing milk sugars. As milk is often the main source of food we get calcium from, lactose intolerant people cannot drink milk and do not get enough calcium. Here are a few ways for such people to ensure that they take enough calcium daily:
• Have yogurt. The "friendly" bacteria help to digest lactose.
• Buy lactose-reduced or lactose-free milk and dairy products.
• Include calcium-rich foods in your diet such as soya-bean milk and green leafy vegetables.
How much calcium is needed a day?
Anyone not getting enough calcium through diet should be taking a calcium supplement. Below you will find a calcium chart that will give you an idea on how much calcium you should take in a day for your age range.
Infants
• 0 - 6 months (breast-fed) 300mg
• 0 - 6 months (formula-fed) 400mg
• 7 -12 months 400mg
Children
• 1 to 3 years 500mg
• 4 to 6 years 600mg
• 7 to 9 years 700mg
Adolescents
• 10 - 18 years 1000mg
Adults
• 19 - 50 years 800mg
• 50 years and above 1000mg
• Women breastfeeding / pregnant 1000mg
Lactose Intolerant
People who are Lactose intolerant are people who cannot drink milk or eat food containing milk sugars. As milk is often the main source of food we get calcium from, lactose intolerant people cannot drink milk and do not get enough calcium. Here are a few ways for such people to ensure that they take enough calcium daily:
• Have yogurt. The "friendly" bacteria help to digest lactose.
• Buy lactose-reduced or lactose-free milk and dairy products.
• Include calcium-rich foods in your diet such as soya-bean milk and green leafy vegetables.
How much calcium is needed a day?
Anyone not getting enough calcium through diet should be taking a calcium supplement. Below you will find a calcium chart that will give you an idea on how much calcium you should take in a day for your age range.
Infants
• 0 - 6 months (breast-fed) 300mg
• 0 - 6 months (formula-fed) 400mg
• 7 -12 months 400mg
Children
• 1 to 3 years 500mg
• 4 to 6 years 600mg
• 7 to 9 years 700mg
Adolescents
• 10 - 18 years 1000mg
Adults
• 19 - 50 years 800mg
• 50 years and above 1000mg
• Women breastfeeding / pregnant 1000mg
Tuesday, February 8, 2011
Wednesday, February 2, 2011
Tips For Shoveling Snow
With the large amount of snow we’ve received recently, it’s inevitable that many of us will find ourselves shoveling the snow from our sidewalks and driveways. At Balanced Wellness Chiropractic Physicians, we thought it might be a great time to offer some advice to help prevent the possible injuries that could result. Back injuries, along with other musculoskeletal injuries, are serious threats while shoveling snow. If you have a snow shovel that is ergonomically correct and involves little to no bending, you are much safer. However, here’s some advice for those of us still using our old, straight-handled snow shovels.
One way you can injure yourself while shoveling snow and ice comes from lifting and twisting. Whenever you lift and then rotate your spine, whether you are shoveling snow, lifting boxes, or moving furniture, you give yourself a higher probability of injuring your vertebral discs. Your discs are designed to act as shock absorbers and to protect the nerves exiting your spine. Whenever you lift and rotate you can put the discs in a position to fail. Whenever the discs fail they can potentially lead to disc herniations, which can be extremely painful. Simply turning your whole body whenever you dump the snow, rather than twisting at the waist, can avoid the risk of this particular injury. Raising and lowering the shovel by bending your legs and keeping your back straight will further reduce the risk of serious back injuries.
With the above possibilities in mind, I don’t want you to think you need to run out and buy a snow blower. You don’t even need a new shovel. All you have to do is make some slight changes to the way you shovel snow. If you are so inclined to buy a new snow shovel (and you can still find one in the stores), choose one that is ergonomically correct and requires the least bending possible. It’s also a good idea to choose a shovel with a plastic blade. Snow doesn’t stick to the blade nearly as much, which makes it lighter. They’re also usually a bit flimsier which limits the load they’ll carry, and therefore limits the load your back must carry. It may take you a bit longer to shovel your driveway or sidewalk, but it will be worth it in the long run for the health of your spine. As with any exercise, you should warm up first and stretch after finishing the job. Particularly, stretch your legs, arms and low back to help with any soreness the next day. Avoid applying heat to any soreness or injuries sustained while working outside, as this will only increase inflammation and exacerbate the condition. As always, get your spine checked regularly by your chiropractor, and if you experience pain or other symptoms after shoveling snow.
One way you can injure yourself while shoveling snow and ice comes from lifting and twisting. Whenever you lift and then rotate your spine, whether you are shoveling snow, lifting boxes, or moving furniture, you give yourself a higher probability of injuring your vertebral discs. Your discs are designed to act as shock absorbers and to protect the nerves exiting your spine. Whenever you lift and rotate you can put the discs in a position to fail. Whenever the discs fail they can potentially lead to disc herniations, which can be extremely painful. Simply turning your whole body whenever you dump the snow, rather than twisting at the waist, can avoid the risk of this particular injury. Raising and lowering the shovel by bending your legs and keeping your back straight will further reduce the risk of serious back injuries.With the above possibilities in mind, I don’t want you to think you need to run out and buy a snow blower. You don’t even need a new shovel. All you have to do is make some slight changes to the way you shovel snow. If you are so inclined to buy a new snow shovel (and you can still find one in the stores), choose one that is ergonomically correct and requires the least bending possible. It’s also a good idea to choose a shovel with a plastic blade. Snow doesn’t stick to the blade nearly as much, which makes it lighter. They’re also usually a bit flimsier which limits the load they’ll carry, and therefore limits the load your back must carry. It may take you a bit longer to shovel your driveway or sidewalk, but it will be worth it in the long run for the health of your spine. As with any exercise, you should warm up first and stretch after finishing the job. Particularly, stretch your legs, arms and low back to help with any soreness the next day. Avoid applying heat to any soreness or injuries sustained while working outside, as this will only increase inflammation and exacerbate the condition. As always, get your spine checked regularly by your chiropractor, and if you experience pain or other symptoms after shoveling snow.
Tuesday, February 1, 2011
Chiropractic Can Help With Weather-Related Injuries
Oklahoma always seems to have its fair share of icy weather each winter. In light of the icy weather we’ve had in the area lately, I wanted to share some information about slipping on ice.
I’ve met patients who experienced a variety of injuries as a result of a slippery fall. These can range from a minor scrape or bruise to concussions, broken wrists, and tailbone fractures. While the fall can be rather painful, most don’t think much of it since they could move around with ease after getting up. However, eventually you may notice regular occurrences of hip and pelvic pain, chronic wrist soreness, and even shoulder problems, all of which are a direct result of a fall, but are often not attributed to the fall at the time.
While slipping on a snowy sidewalk may seem like a small thing at the time, it can balloon into something much more unpleasant in just a few short weeks. Waiting months or years to fix it makes the problem more difficult to correct. So, if during this winter season you become one with the ground, call your chiropractor right away. The sooner you act the better off you’ll be!
I’ve met patients who experienced a variety of injuries as a result of a slippery fall. These can range from a minor scrape or bruise to concussions, broken wrists, and tailbone fractures. While the fall can be rather painful, most don’t think much of it since they could move around with ease after getting up. However, eventually you may notice regular occurrences of hip and pelvic pain, chronic wrist soreness, and even shoulder problems, all of which are a direct result of a fall, but are often not attributed to the fall at the time.
While slipping on a snowy sidewalk may seem like a small thing at the time, it can balloon into something much more unpleasant in just a few short weeks. Waiting months or years to fix it makes the problem more difficult to correct. So, if during this winter season you become one with the ground, call your chiropractor right away. The sooner you act the better off you’ll be!
Monday, January 31, 2011
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