Dear Friends of Roscoe Chiropractic,
Can you believe that January is almost at an end! Where does the time go? A lot is going on here at Roscoe Chiropractic. We are in the middle of revamping our website which is really exciting! If you haven't seen our website I beg you to wait another few weeks and then check it out. It will be worth the wait. We will have all kinds of new features available, such as all new patient forms available to download and print prior to a new patient visit and Doc Chris is even going to film some short educational videos about Chiropractic so I will make sure to give everyone the link when it is finished and published. You''ll even be able to find these emails posted on the new site as well as a link to an archive of all the old emails I've sent since I started. Like I said -- Exciting stuff going on here. :)
Today I was reading some information about chiropractic and back surgery and found some interesting studies that I'd like to share with you. We all know that chiropractic generally stands to avoid surgery if any other options are available. We know that there are situations in which surgery is completely necessary to save a life! It just seems that all too often medical doctors tend to default to surgery as the first answer. A study published in Spine showed a group of people diagnosed with a condition called "burst fracture" (a form of spinal fracture). One half of the group was assigned to a non-surgical conservative form of care and the other half was assigned to undergo a surgical procedure to repair the fracture.
The non-operative care called for the patients to wear a back brace for three months at all times except when bathing. They were to be in a hospital bed at this time until the pain was "controlled". After that they were encouraged to resume daily activities and light sedentary work up to their pain threshold. At the conclusion of the study it showed no significant difference in long term pain relief and improvement in over all function. The most significant difference was that surgery cost four times what the conservative care cost. Not to mention the heightened risk of being under anesthesia and the invasive nature of the procedure.
So it's important if your doctor is encouraging surgery for you that you at least think twice before agreeing. Investigate all your options before choosing surgery. :)
I hope you are all well and healthy this cold week. Enjoy the snow and I hear it's supposed to be negative 10 tonight!
Take care,
Karla H.
Roscoe Chiropractic Centre
Friday, January 21, 2011
Healthy Habits - January 6, 2011
Dear Friends of Roscoe Chiropractic,
Happy 2011! I hope everyone had a safe and happy NYE. Remember for the month of January we are offering 50% off your next adjustment for each person you refer that comes in before January 31st. The referred new patients will also receive their first exam and x-ray free (no discounts for Medicare/Insurance, A/A or W/C, sorry!)
We're at the start of a new year and officially a new decade so I wanted to share some tips on how to increase longevity! Lets all live to see many more new years and decades come.
A short list of the best ways to increase longevity:
1. Not smoking at all or quitting smoking as soon as possible.
2. Healthy diet with a high intake of fruits and vegetables
3. Consistent physical activity in leisure time
4. Maintaining a healthy weight and avoiding obesity
5. Alcohol intake only in moderation
6. Stress reduction / controlling anger and anxiety.
There you have the short list on increasing your life span. Talk about some new year's goals! Pick one that seems to affect you the most and take some strides toward it this year!
Have a great week and come in to visit us soon getting adjusted is a great part of staying healthy!
Take care,
Karla H.
Roscoe Chiropractic Centre
Happy 2011! I hope everyone had a safe and happy NYE. Remember for the month of January we are offering 50% off your next adjustment for each person you refer that comes in before January 31st. The referred new patients will also receive their first exam and x-ray free (no discounts for Medicare/Insurance, A/A or W/C, sorry!)
We're at the start of a new year and officially a new decade so I wanted to share some tips on how to increase longevity! Lets all live to see many more new years and decades come.
A short list of the best ways to increase longevity:
1. Not smoking at all or quitting smoking as soon as possible.
2. Healthy diet with a high intake of fruits and vegetables
3. Consistent physical activity in leisure time
4. Maintaining a healthy weight and avoiding obesity
5. Alcohol intake only in moderation
6. Stress reduction / controlling anger and anxiety.
There you have the short list on increasing your life span. Talk about some new year's goals! Pick one that seems to affect you the most and take some strides toward it this year!
Have a great week and come in to visit us soon getting adjusted is a great part of staying healthy!
Take care,
Karla H.
Roscoe Chiropractic Centre
Notes from a Small Breakfast - December 30, 2010
Dear Friends of Roscoe Chiropractic,
It's been a couple of weeks! I hope everyone had a wonderful Christmas and Holiday. I have to say the snow on Christmas Eve was just perfect. Christmas Eve and Day are about the only times I'm actually thrilled to see it snow for a whole day. I have a few updates for the New Year the first one being that our rates are going to change ever so slightly. Medicare/Insurance patients who currently pay $25 will change to $27 and all other patients who currently pay $37 will change to $38. Medicare/Insurance patients are also required to have an updated x-ray in their file yearly due to changes in Medicare policy. Dr. Chris will remind you of this on your first visit back in 2011.
In light of the New Year Dr. Chris and myself wanted to thank all of you so much for your trust in 2010. As a thank you we wanted to extend to you a New Year special. For every new patient you refer in the month of January we will discount a January adjustment by 50%. The new patient will also receive their exam and x-rays for free. This will last until January 31, 2011. I apologize but I will not be able to discount for Medicare/Insurance, A/A or W/C patients. Also, keep your eyes open for news about our website. We are going to be revamping it in the coming weeks!
Because of the amount of other news I will keep the remainder of this short and sweet, as the title suggests it is merely a note (If you can name the Bill Bryson book I borrowed the title format from, I'll be very impressed.) Ok, so we have all heard that we should never skip breakfast because it's the most important meal of the day. How many of us completely ignore it most mornings? Yes, I'm guilty of it as well. This is some information from a study that was conducted and I think the results could change your view on grabbing that bagel before you walk out the door.
Excuses for skipping breakfast range from "I'm too busy", "I don't have time", to "It's too early" and "I'm just not hungry in the morning". The results of starving yourself further after a long night of not eating go far beyond reduced mental alertness and lack of energy. In the study, children ages 9-15 reported whether they ate breakfast before school; skipping the meal was defined as not eating between 6am and 9am. Years later when the study participants were 26-36 years old, the researchers asked the same question to discern whether the practice of skipping breakfast had carried on into adulthood. The practice of not breaking their fast (notice the interesting origins for our first meal's title) increased the likelihood of having larger waist circumference and higher fasting insulin and higher low-density lipoprotein (LDL) and higher total cholesterol in adulthood compared with consistent breakfast eaters.
Moral of the story, grab something to eat in the morning even if it's on the run. Prepare the night before if you always run out of time. It'll pay off in the future.
Happy New Year everyone. If you have any questions or concerns about anything in this email. Please feel free to call the office at 815.623.8000 or stop in to see us. We will be open in the AM on Dec. 31st and then resume regular hours the first week in January. Be safe and smart this weekend.
Take Care,
Karla H.
Roscoe Chiropractic Centre
It's been a couple of weeks! I hope everyone had a wonderful Christmas and Holiday. I have to say the snow on Christmas Eve was just perfect. Christmas Eve and Day are about the only times I'm actually thrilled to see it snow for a whole day. I have a few updates for the New Year the first one being that our rates are going to change ever so slightly. Medicare/Insurance patients who currently pay $25 will change to $27 and all other patients who currently pay $37 will change to $38. Medicare/Insurance patients are also required to have an updated x-ray in their file yearly due to changes in Medicare policy. Dr. Chris will remind you of this on your first visit back in 2011.
In light of the New Year Dr. Chris and myself wanted to thank all of you so much for your trust in 2010. As a thank you we wanted to extend to you a New Year special. For every new patient you refer in the month of January we will discount a January adjustment by 50%. The new patient will also receive their exam and x-rays for free. This will last until January 31, 2011. I apologize but I will not be able to discount for Medicare/Insurance, A/A or W/C patients. Also, keep your eyes open for news about our website. We are going to be revamping it in the coming weeks!
Because of the amount of other news I will keep the remainder of this short and sweet, as the title suggests it is merely a note (If you can name the Bill Bryson book I borrowed the title format from, I'll be very impressed.) Ok, so we have all heard that we should never skip breakfast because it's the most important meal of the day. How many of us completely ignore it most mornings? Yes, I'm guilty of it as well. This is some information from a study that was conducted and I think the results could change your view on grabbing that bagel before you walk out the door.
Excuses for skipping breakfast range from "I'm too busy", "I don't have time", to "It's too early" and "I'm just not hungry in the morning". The results of starving yourself further after a long night of not eating go far beyond reduced mental alertness and lack of energy. In the study, children ages 9-15 reported whether they ate breakfast before school; skipping the meal was defined as not eating between 6am and 9am. Years later when the study participants were 26-36 years old, the researchers asked the same question to discern whether the practice of skipping breakfast had carried on into adulthood. The practice of not breaking their fast (notice the interesting origins for our first meal's title) increased the likelihood of having larger waist circumference and higher fasting insulin and higher low-density lipoprotein (LDL) and higher total cholesterol in adulthood compared with consistent breakfast eaters.
Moral of the story, grab something to eat in the morning even if it's on the run. Prepare the night before if you always run out of time. It'll pay off in the future.
Happy New Year everyone. If you have any questions or concerns about anything in this email. Please feel free to call the office at 815.623.8000 or stop in to see us. We will be open in the AM on Dec. 31st and then resume regular hours the first week in January. Be safe and smart this weekend.
Take Care,
Karla H.
Roscoe Chiropractic Centre
Lessons for Beginning an Exercise Program - December 9, 2010
Dear Friends of Roscoe Chiropractic,
As Dr. Chris has been singing this week -- It's beginning to look a lot like Christmas. Only two weeks away with weather that feels like February, it somehow still doesn't quite seem like it should be winter, let alone Christmas. Either way, I hope everyone is either enjoying or tolerating the weather shift well. Things are looking Christmasy in the office and we're started on our Pancake Pandemonium special which is only the second month in a line of food themed specials that I get to come up with annoyingly alliterative names for. :)
Today I want to share some lessons for beginning an exercise regime. I know how motivated we all are to exercise in 7 degree weather so this seemed fitting (I hope everyone gets my humor).
Lesson one: Set goals for your program. Are you trying to lose weight, gain strength, or train for a sport? Are your joints stiff, do you have pain or weakness? Figure out what you want to accomplish and then it will be easier to know where to start. If you are trying to loosen up stiff joints but you don't do any exercises that address that you won't see any results and will likely lose motivation. So set a goal and plan accordingly.
Lesson two: Exercise should have three clear phases. Begin with 5 to 10 minutes of warm-ups. A warm-up is not the same thing as stretching. Warm-ups mean doing low-intensity range of motion exercises that increase your body temperature. This can include walking back and forth, moving the arms and legs or a slow, steady ride on a bicycle. Phase 2 is the exercise itself, strengthening, aerobic training etc. Phase 3 is a cool down phase, which can include stretching. You should never stretch cold muscles. Research shows that overstretching in the beginning without a proper warm up can actually cause injury.
Lesson three: The type of exercise is just as important as the three phases. Try to incorporate different types of programs, such as stretching, strength training, balance training, and aerobic conditioning. They all affect the joints and the body in different ways.
Lesson four: There can be some discomfort when you begin an exercise program so take precautions to begin slowly and not injure yourself. Your body's response to exercise can be different from day to day but you should never feel pain. If you feel sharp or sudden pain you should adjust the exercise, decrease intensity, find a more comfortable position or discuss it with your health care professional. If the pain you feel lasts longer than two hours after exercise or if you experience swelling or weakness then you may have overdone it. Ensure that you ice after your workouts to decrease any swelling.
Lesson five: If you are focusing on stretching as your program, choose a time of day when you are generally less stiff or have less pain. When stretching, make sure you hold the position 10 to 30 seconds. Thirty seconds is optimal since it takes this long for the muscle to actually relax. To get better use of your stretching, take a warm shower or apply moist heat to the area prior to stretching.
Make sure to visit our office to find out the other 5 lessons for beginning an effective exercise program. You'll find the information in the November issue of To Your Health.
Take care this week and be safe on the roads and sidewalks.
Karla H.
Roscoe Chiropractic Centre
As Dr. Chris has been singing this week -- It's beginning to look a lot like Christmas. Only two weeks away with weather that feels like February, it somehow still doesn't quite seem like it should be winter, let alone Christmas. Either way, I hope everyone is either enjoying or tolerating the weather shift well. Things are looking Christmasy in the office and we're started on our Pancake Pandemonium special which is only the second month in a line of food themed specials that I get to come up with annoyingly alliterative names for. :)
Today I want to share some lessons for beginning an exercise regime. I know how motivated we all are to exercise in 7 degree weather so this seemed fitting (I hope everyone gets my humor).
Lesson one: Set goals for your program. Are you trying to lose weight, gain strength, or train for a sport? Are your joints stiff, do you have pain or weakness? Figure out what you want to accomplish and then it will be easier to know where to start. If you are trying to loosen up stiff joints but you don't do any exercises that address that you won't see any results and will likely lose motivation. So set a goal and plan accordingly.
Lesson two: Exercise should have three clear phases. Begin with 5 to 10 minutes of warm-ups. A warm-up is not the same thing as stretching. Warm-ups mean doing low-intensity range of motion exercises that increase your body temperature. This can include walking back and forth, moving the arms and legs or a slow, steady ride on a bicycle. Phase 2 is the exercise itself, strengthening, aerobic training etc. Phase 3 is a cool down phase, which can include stretching. You should never stretch cold muscles. Research shows that overstretching in the beginning without a proper warm up can actually cause injury.
Lesson three: The type of exercise is just as important as the three phases. Try to incorporate different types of programs, such as stretching, strength training, balance training, and aerobic conditioning. They all affect the joints and the body in different ways.
Lesson four: There can be some discomfort when you begin an exercise program so take precautions to begin slowly and not injure yourself. Your body's response to exercise can be different from day to day but you should never feel pain. If you feel sharp or sudden pain you should adjust the exercise, decrease intensity, find a more comfortable position or discuss it with your health care professional. If the pain you feel lasts longer than two hours after exercise or if you experience swelling or weakness then you may have overdone it. Ensure that you ice after your workouts to decrease any swelling.
Lesson five: If you are focusing on stretching as your program, choose a time of day when you are generally less stiff or have less pain. When stretching, make sure you hold the position 10 to 30 seconds. Thirty seconds is optimal since it takes this long for the muscle to actually relax. To get better use of your stretching, take a warm shower or apply moist heat to the area prior to stretching.
Make sure to visit our office to find out the other 5 lessons for beginning an effective exercise program. You'll find the information in the November issue of To Your Health.
Take care this week and be safe on the roads and sidewalks.
Karla H.
Roscoe Chiropractic Centre
Natural Flu Fighting Strategy - November 18, 2010
Dear Friends of Roscoe Chiropractic,
Happy Thanksgiving! I will not be sending an email next Thursday (I know, sad, right?) so I will wish everyone a wonderful holiday this week. :) I have some somber news - It turns out Michelle, the new massage therapist, is unable to stay with us. We were all really excited to have her here, but sometimes details just can't be worked out. So I'm really sorry to say that we are once again, massage therapist-less. Dr. Chris is always keeping his eyes open for someone else to come in that will hopefully work out for the long term, but in the meantime please accept our apology for the lapse. On the upside, we are still running our FANTASTIC special for new patients. Macaroni Madness has been a success thus far, so keep on telling your friends and lets get a monster amount of macaroni to take to the food pantry at the end of the month!
Ok ok, I don't want to claim any season as being owned by a sickness (aka "flu season") but the information I have for you today might open some eyes as to why the flu likes to pop up its ugly head at this time of year. Ok, I am going to share potentially shocking news with you, I have NEVER had a flu shot. I have not gotten the flu since I can remember. So while we are generally encouraged to get immunized, it's not always necessary. There are some natural ways to boost your immune system but first lets learn a little about it. Studies have shown that Vitamin D is an important modulator of immune function. So we all agree that influenza seems to hit in colder months; what is a possible reason for this? The most readily available source of vitamin D is sunlight. In colder months we are getting less sunlight for several reasons: it's too cold to stay outside long, our normal daylight hours are shortened, and when we are outside we are so bundled up that the sun doesn't even see our skin. So this results in a reduction of blood levels of vitamin D which in turn affects the immune systems function.
So the obvious answer to this is to take a supplement for vitamin D during the winter months. Dr. Chris offers Standard Process products which are whole food supplements and thus are far better for you than most of what you find in the pharmacy. Vitamin D's affect on immunity is as follows: Vitamin D in a cell stimulates the expression of potent antimicrobial peptides (huh?) - Antimicrobial is something that prevents the growth of bacteria or viruses, so these little peptides help fight off illness. These peptides live in white blood cells and the epithelial cells that line the respiratory tract (your lungs and bronchial tubes). So as you can see, if the germ fighting peptides are encouraged by the boost of vitamin D they help to keep the flu out of your lungs and respiratory system, which is a very good thing. :)
Vitamin D does so much more for your immune system. If you're interested in reading the rest of this article it's in the October issue of To Your Health and we have it here in the office. Dr. Chris and I will be in next week, regular hours on Monday and Wednesday and shortened hours on Friday. So don't hesitate to call or stop in. Enjoy our fairly mild weather for this time of the year (hey, no snow!) and remember to be thankful for all the good things in your life.
Take care and be well.
Karla H.
Roscoe Chiropractic Centre
Happy Thanksgiving! I will not be sending an email next Thursday (I know, sad, right?) so I will wish everyone a wonderful holiday this week. :) I have some somber news - It turns out Michelle, the new massage therapist, is unable to stay with us. We were all really excited to have her here, but sometimes details just can't be worked out. So I'm really sorry to say that we are once again, massage therapist-less. Dr. Chris is always keeping his eyes open for someone else to come in that will hopefully work out for the long term, but in the meantime please accept our apology for the lapse. On the upside, we are still running our FANTASTIC special for new patients. Macaroni Madness has been a success thus far, so keep on telling your friends and lets get a monster amount of macaroni to take to the food pantry at the end of the month!
Ok ok, I don't want to claim any season as being owned by a sickness (aka "flu season") but the information I have for you today might open some eyes as to why the flu likes to pop up its ugly head at this time of year. Ok, I am going to share potentially shocking news with you, I have NEVER had a flu shot. I have not gotten the flu since I can remember. So while we are generally encouraged to get immunized, it's not always necessary. There are some natural ways to boost your immune system but first lets learn a little about it. Studies have shown that Vitamin D is an important modulator of immune function. So we all agree that influenza seems to hit in colder months; what is a possible reason for this? The most readily available source of vitamin D is sunlight. In colder months we are getting less sunlight for several reasons: it's too cold to stay outside long, our normal daylight hours are shortened, and when we are outside we are so bundled up that the sun doesn't even see our skin. So this results in a reduction of blood levels of vitamin D which in turn affects the immune systems function.
So the obvious answer to this is to take a supplement for vitamin D during the winter months. Dr. Chris offers Standard Process products which are whole food supplements and thus are far better for you than most of what you find in the pharmacy. Vitamin D's affect on immunity is as follows: Vitamin D in a cell stimulates the expression of potent antimicrobial peptides (huh?) - Antimicrobial is something that prevents the growth of bacteria or viruses, so these little peptides help fight off illness. These peptides live in white blood cells and the epithelial cells that line the respiratory tract (your lungs and bronchial tubes). So as you can see, if the germ fighting peptides are encouraged by the boost of vitamin D they help to keep the flu out of your lungs and respiratory system, which is a very good thing. :)
Vitamin D does so much more for your immune system. If you're interested in reading the rest of this article it's in the October issue of To Your Health and we have it here in the office. Dr. Chris and I will be in next week, regular hours on Monday and Wednesday and shortened hours on Friday. So don't hesitate to call or stop in. Enjoy our fairly mild weather for this time of the year (hey, no snow!) and remember to be thankful for all the good things in your life.
Take care and be well.
Karla H.
Roscoe Chiropractic Centre
Top Ten Whole Food - November 4, 2010
Dear Friends of Roscoe Chiropractic,
Welcome to November. I'm not complaining, I have to say this is the best start to a November I've experienced in recent memory. I wanted to encourage everyone to let their friends and family know about our Macaroni Madness special. If they bring in $10 worth of Macaroni products (it can be the dollar general brand, we don't mind.) they'll receive their first exam and x-rays free. That's a great deal and then at the end of the month we donate the food to the Life Church food pantry and help feed some families in need. If you want to bring in something other than macaroni we encourage all food donations at this time. :)
Today I want to outline some great whole foods to incorporate into your weekly meals.
1. Anything Fresh - It's difficult to eat fresh food with our busy lives but it's important because the over-processed foods we tend to gravitate toward rarely contain any nutrients. Fresh food contains a complete array of nutrients. Even in winter you can find root vegetables, apples and pumpkins to provide the nutrition boost you need.
2. Beets - Ok, my first thought is "blech!" but seriously here is an interesting fact: Beets were one of the most successful crops in the Biosphere project. If you don't remember what that is, it was a project that simulated living on the moon. If you had to pick one veggie to take with you, you'd do well to take the beet. The roots and leaves are packed with antioxidant phytochemicals, and they provide much-needed minerals and vitamins and are a good source of fiber.
3. Rye - Obesity stats suggest much of the population could use some help with battling the scale. Rye has an excellent reputation for helping us feel full, it produces a low insulin response and is typically a good source of fiber. It's a rich source of minerals too, but watch out as many "rye" breads can be a mix of different flour sources, so make sure the brand you get consists of whole grains in general and rye in particular.
4. Organic Berries - These little gems appear to support healthy arteries, cognition, inflammation and eyesight. Many studies have found a benefit from drinking cranberry or blueberry juice for prevention of urinary tract infections. Watch out for juices though as many are sugar and water and actually contain little to no juice. Also eat the berries alone, in your cereal, or in a smoothie. Eat organic berries when you can and when you can't, rinse your berries well. Even frozen they can contain pesticide residue and that's not good for anyone.
5. Fermented foods - This means foods that provide "good" bacteria (probiotics). The human body needs bacteria and these foods help our little native colonies out. Foods in this category include, miso, yogurt and sauerkraut.
6. Legumes - Beans! Adding beans, lentils or peas to our diet can be one way to provide our bodies with protein, fiber, vitamins, minerals, and phytochemicals. A good substitute for meat-based protein, beans can help support our drive for heart health and the fiber and protein also help in our weight-management goals.
7. Cruciferous Vegetables - Broccoli, radishes, the dreaded brussel sprout and cabbage are all members of this family of veggies. They are especially rich in phytochemicals which are responsible for the veggies spicy or pungent flavors and they help the body's detoxification processes. These chemicals also seem to affect the body's ability to respond to free radicals.
8. Organic Figs - Fresh or dried these are high in fiber, potassium and manganese. Figs can help support heart health and weight management programs. They're great on their own as dessert or a snack and they make a great addition to a salad too. Choose the organic ones though, especially if you're sensitive to sulfites.
9. Fatty Fish - In this case, fat is good. Cold water fish (like salmon and sardines) contain a high concentration of omega-3 fatty acids that have a host of health benefits. The American Heart Association recommends that healthy adults should eat two, 3-oz servings a week.
10. Whatever you don't eat now - Variety is important. Its easy to get stuck in a food rut. So instead of eating yogurt and cherries as a snack every day, try oatmeal and blueberries? Or whole-grain rye bread and an apple? Buying a farm share or visiting a farmer's market can be a good way to try new veggies. The more colorful the food is the more rich and varient the nutrients are for the body.
The information for this email was taken from an article in the November issue of To Your Health. I hope everyone is well and having a good week. Enjoy your weekend!!
Take care,
Karla H.
Roscoe Chiropractic Centre
Welcome to November. I'm not complaining, I have to say this is the best start to a November I've experienced in recent memory. I wanted to encourage everyone to let their friends and family know about our Macaroni Madness special. If they bring in $10 worth of Macaroni products (it can be the dollar general brand, we don't mind.) they'll receive their first exam and x-rays free. That's a great deal and then at the end of the month we donate the food to the Life Church food pantry and help feed some families in need. If you want to bring in something other than macaroni we encourage all food donations at this time. :)
Today I want to outline some great whole foods to incorporate into your weekly meals.
1. Anything Fresh - It's difficult to eat fresh food with our busy lives but it's important because the over-processed foods we tend to gravitate toward rarely contain any nutrients. Fresh food contains a complete array of nutrients. Even in winter you can find root vegetables, apples and pumpkins to provide the nutrition boost you need.
2. Beets - Ok, my first thought is "blech!" but seriously here is an interesting fact: Beets were one of the most successful crops in the Biosphere project. If you don't remember what that is, it was a project that simulated living on the moon. If you had to pick one veggie to take with you, you'd do well to take the beet. The roots and leaves are packed with antioxidant phytochemicals, and they provide much-needed minerals and vitamins and are a good source of fiber.
3. Rye - Obesity stats suggest much of the population could use some help with battling the scale. Rye has an excellent reputation for helping us feel full, it produces a low insulin response and is typically a good source of fiber. It's a rich source of minerals too, but watch out as many "rye" breads can be a mix of different flour sources, so make sure the brand you get consists of whole grains in general and rye in particular.
4. Organic Berries - These little gems appear to support healthy arteries, cognition, inflammation and eyesight. Many studies have found a benefit from drinking cranberry or blueberry juice for prevention of urinary tract infections. Watch out for juices though as many are sugar and water and actually contain little to no juice. Also eat the berries alone, in your cereal, or in a smoothie. Eat organic berries when you can and when you can't, rinse your berries well. Even frozen they can contain pesticide residue and that's not good for anyone.
5. Fermented foods - This means foods that provide "good" bacteria (probiotics). The human body needs bacteria and these foods help our little native colonies out. Foods in this category include, miso, yogurt and sauerkraut.
6. Legumes - Beans! Adding beans, lentils or peas to our diet can be one way to provide our bodies with protein, fiber, vitamins, minerals, and phytochemicals. A good substitute for meat-based protein, beans can help support our drive for heart health and the fiber and protein also help in our weight-management goals.
7. Cruciferous Vegetables - Broccoli, radishes, the dreaded brussel sprout and cabbage are all members of this family of veggies. They are especially rich in phytochemicals which are responsible for the veggies spicy or pungent flavors and they help the body's detoxification processes. These chemicals also seem to affect the body's ability to respond to free radicals.
8. Organic Figs - Fresh or dried these are high in fiber, potassium and manganese. Figs can help support heart health and weight management programs. They're great on their own as dessert or a snack and they make a great addition to a salad too. Choose the organic ones though, especially if you're sensitive to sulfites.
9. Fatty Fish - In this case, fat is good. Cold water fish (like salmon and sardines) contain a high concentration of omega-3 fatty acids that have a host of health benefits. The American Heart Association recommends that healthy adults should eat two, 3-oz servings a week.
10. Whatever you don't eat now - Variety is important. Its easy to get stuck in a food rut. So instead of eating yogurt and cherries as a snack every day, try oatmeal and blueberries? Or whole-grain rye bread and an apple? Buying a farm share or visiting a farmer's market can be a good way to try new veggies. The more colorful the food is the more rich and varient the nutrients are for the body.
The information for this email was taken from an article in the November issue of To Your Health. I hope everyone is well and having a good week. Enjoy your weekend!!
Take care,
Karla H.
Roscoe Chiropractic Centre
What is Wellness? - October 28, 2010
Dear Friends of Roscoe Chiropractic,
I've missed you! I apologize for the lack of communication the last couple weeks! We've been busy around here getting all sorts of new and fun things going for all of you. For starters we now have a massage therapist. Her name is Michelle and she'll be starting Monday (Nov. 1st). She'll be in 9-7 on Mondays and 9-2 Wednesdays and Fridays. She's already offering a special for all of you, $5 off your first massage in November. What a gal, right?! So you're welcome to call the office to set up an appointment with her or inquire about her pricing.
With National Chiropractic Month coming to a close (where did the month go?!) we are doing something way cool and community minded from here on out. All of you out there who like to refer your friends and family to us (thank you, you rock!!) let them know that for the month of November if they bring in $10 worth of Macaroni products (any sort of mac n cheese or pasta in general) they will receive their exam and x-rays for free! The best part of this is not that Dr. Chris and I will have a macaroni feast, but that we donate the food to the food pantry at Life Church! How awesome is that?! So send all your friends and family in with that macaroni and not only help them, but help your community at the same time. The Life Church food pantry serves families from the whole Southern Wisconsin and Northern Illinois area. We'll be focusing on different foods each month, but this will be a continuing special we'll offer for new patients. We welcome and encourage any food donations!
Thanks for hanging in there through all that. Now for the "meat" of the message. Today I'm going to pull some information from an edition of "To Your Health". We all hear about "wellness" and how we should all have a "wellness plan". What exactly does that mean and how can Dr. Chris help you achieve it? So what is "wellness"? Many people think the absence of symptomatic disease means they are well, but true wellness is more than that. If you're sick and take medicine to mask the symptoms, it doesn't mean you're well, it just means the symptoms aren't there anymore. The root cause of the problem hasn't been addressed, and you likely aren't any better off than when you started. For example, if you have high cholesterol and take medication to regulate it, it may work, but it doesn't address why you had high cholesterol in the first place. So simply not having a symptom doesn't mean you living a life of wellness.
Think of wellness in terms of promoting health and preventing disease. They should go together. You don't want to wait until symptoms appear - back pain, poor digestion, fatigue etc. - or a disease process takes hold (diabetes, cancer) and then react; you want to be pro-active and engage in behavior that promotes health and reduces the risk of even developing the disease in the first place.
What is the difference between medical and wellness care? The biggest difference between mainstream medicine and wellness care is in the title -- medicine. Medical professional's today are generally treating symptoms instead of the cause of the problem. The bigger problem lies with the fact that medicines usually begin to create a whole list of their own symptoms that need to be treated with more medicine! This is a domino effect that leads into illness and dependence instead of health. Dr. Chris on the other hand recognizes that symptoms are there for a reason, it's an alert from your body that something isn't right, and then he can begin to seek out the cause of the problem.
So what are the top 5 truths about wellness care?
5. Symptoms are not the problem, but an alert. They shouldn't be silenced.
4. The body has an inborn ability to restore itself and will adapt to outside stressors, whether they are physical, emotional or chemical. When these stressors become too much the body wears down trying to maintain balance.
3. Wellness practitioners do not diagnose or treat conditions and diseases, but instead identify and remove outside stressors.
2. Wellness care focuses on improving function rather than hiding symptoms.
1. Doctors of Chiropractic recognize the value of preventative care compared to symptoms based care. With regular adjustments, spinal health is maintained which in turn encourages proper nervous system function and that allows the whole body to function at its best!
Check out this issue of "To Your Health", it'll be in the office, there are tons more interesting articles available! Keep your eyes on our slideshows when you visit the office you'll find not only interesting information on health and chiropractic but also news on what's going on in the office as well.
Take care this week and be healthy!
Karla H.
Roscoe Chiropractic Centre
I've missed you! I apologize for the lack of communication the last couple weeks! We've been busy around here getting all sorts of new and fun things going for all of you. For starters we now have a massage therapist. Her name is Michelle and she'll be starting Monday (Nov. 1st). She'll be in 9-7 on Mondays and 9-2 Wednesdays and Fridays. She's already offering a special for all of you, $5 off your first massage in November. What a gal, right?! So you're welcome to call the office to set up an appointment with her or inquire about her pricing.
With National Chiropractic Month coming to a close (where did the month go?!) we are doing something way cool and community minded from here on out. All of you out there who like to refer your friends and family to us (thank you, you rock!!) let them know that for the month of November if they bring in $10 worth of Macaroni products (any sort of mac n cheese or pasta in general) they will receive their exam and x-rays for free! The best part of this is not that Dr. Chris and I will have a macaroni feast, but that we donate the food to the food pantry at Life Church! How awesome is that?! So send all your friends and family in with that macaroni and not only help them, but help your community at the same time. The Life Church food pantry serves families from the whole Southern Wisconsin and Northern Illinois area. We'll be focusing on different foods each month, but this will be a continuing special we'll offer for new patients. We welcome and encourage any food donations!
Thanks for hanging in there through all that. Now for the "meat" of the message. Today I'm going to pull some information from an edition of "To Your Health". We all hear about "wellness" and how we should all have a "wellness plan". What exactly does that mean and how can Dr. Chris help you achieve it? So what is "wellness"? Many people think the absence of symptomatic disease means they are well, but true wellness is more than that. If you're sick and take medicine to mask the symptoms, it doesn't mean you're well, it just means the symptoms aren't there anymore. The root cause of the problem hasn't been addressed, and you likely aren't any better off than when you started. For example, if you have high cholesterol and take medication to regulate it, it may work, but it doesn't address why you had high cholesterol in the first place. So simply not having a symptom doesn't mean you living a life of wellness.
Think of wellness in terms of promoting health and preventing disease. They should go together. You don't want to wait until symptoms appear - back pain, poor digestion, fatigue etc. - or a disease process takes hold (diabetes, cancer) and then react; you want to be pro-active and engage in behavior that promotes health and reduces the risk of even developing the disease in the first place.
What is the difference between medical and wellness care? The biggest difference between mainstream medicine and wellness care is in the title -- medicine. Medical professional's today are generally treating symptoms instead of the cause of the problem. The bigger problem lies with the fact that medicines usually begin to create a whole list of their own symptoms that need to be treated with more medicine! This is a domino effect that leads into illness and dependence instead of health. Dr. Chris on the other hand recognizes that symptoms are there for a reason, it's an alert from your body that something isn't right, and then he can begin to seek out the cause of the problem.
So what are the top 5 truths about wellness care?
5. Symptoms are not the problem, but an alert. They shouldn't be silenced.
4. The body has an inborn ability to restore itself and will adapt to outside stressors, whether they are physical, emotional or chemical. When these stressors become too much the body wears down trying to maintain balance.
3. Wellness practitioners do not diagnose or treat conditions and diseases, but instead identify and remove outside stressors.
2. Wellness care focuses on improving function rather than hiding symptoms.
1. Doctors of Chiropractic recognize the value of preventative care compared to symptoms based care. With regular adjustments, spinal health is maintained which in turn encourages proper nervous system function and that allows the whole body to function at its best!
Check out this issue of "To Your Health", it'll be in the office, there are tons more interesting articles available! Keep your eyes on our slideshows when you visit the office you'll find not only interesting information on health and chiropractic but also news on what's going on in the office as well.
Take care this week and be healthy!
Karla H.
Roscoe Chiropractic Centre
Fatigued? - October 7, 2010
Dear Friends of Roscoe Chiropractic,
As school has started back up and fall schedules have gone back into full swing many of us are finding that we're somehow busier now than we were in summer. Seems hard to fathom. Busy schedules can prevent you from really taking care of yourself. If you find you're feeling overly fatigued on a regular basis this information is for you, if not...then share with a friend. ;)
Here are some tips to help fight the fatigue!
1. Rest
When was the last time you got 8 hours of uninterrupted sleep? Been a while? It's a shame because adequate sleep is one of the most effective ways to help your body recover and regenerate from the stressors of life. Not getting enough sleep can affect your endocrine (hormone) system, alters cellular regeneration and impairs optimum hormone function. Research has found that lack of sleep decreases growth hormone which can in turn increase age related illnesses. Sleep deprivation also may have a dampening effect on the secretion of thyroid stimulating hormone and increase blood levels of cortisol, especially during the afternoon and evening. These elevated cortisol levels are related to stress related illness, insulin resistance and memory impairment.
2. Exercise
Sounds counter-intuitive doesn't it...if you're tired, you should exercise. It's actually a great way to combat fatigue. It increases your energy as long as you don't push yourself so much that you send your body into a state of overtraining and more fatigue. Exercise increases the metabolic hormones, growth hormones, and testosterone which helps to maintain lean muscle. The more lean muscle you have the faster your metabolism works and the less fatigued you feel.
3. Maintain your schedule
Don't put off tomorrow what you can accomplish today. Get organized and make a plan of action to complete your tasks. Procrastination leads to mental stress and anxiety. It's the dread of anticipation that can take it out of you every day. To help, make a list of the top 5 things to do before noon every day. Whatever you want to do the least should be at the top of the list and completed immediately so it's out of the way.
4. Eat
Eating frequently helps maintain normal blood sugar levels, preventing energy crashes. If you wait too long between eating your insulin levels spike and your body goes on a hormonal roller-coaster. You'll feel surges of energy and sudden crashes. Try eating several small meals regularly throughout the day or three meals with two snacks in between. Don't wait much more than three hours between meals. Breakfast sets the tone for your metabolism each day so it's important not to skip eating in the morning. Limit simple carbs and processed foods as they're known to cause mood swings from blood sugar changes.
5. Liquids
Dehydration leads to thirst. This has a negative effect on the body's chemistry and takes your system about 24 hours to recover. This stress can fatigue your adrenal glands and neuromuscular system. There is also a decrease in the absorption of nutrients from food. So just keep water in front of you all day to remind yourself to drink it regularly instead of waiting until you feel thirsty.
We've covered these topics before but never in the context of fatigue. So I hope this can help you pull out of a fatigue cycle you might be in. Take care this week and stay healthy.
Remember this month is National Chiropractic Month and we're offering free exam and x-rays for all new patients! If Chiropractic has helped you in any way, share it! Also, starting November 1st we will have a massage therapist in the office so check back for more details on her hours and pricing!!
Take care!
Karla H.
Roscoe Chiropractic Centre
As school has started back up and fall schedules have gone back into full swing many of us are finding that we're somehow busier now than we were in summer. Seems hard to fathom. Busy schedules can prevent you from really taking care of yourself. If you find you're feeling overly fatigued on a regular basis this information is for you, if not...then share with a friend. ;)
Here are some tips to help fight the fatigue!
1. Rest
When was the last time you got 8 hours of uninterrupted sleep? Been a while? It's a shame because adequate sleep is one of the most effective ways to help your body recover and regenerate from the stressors of life. Not getting enough sleep can affect your endocrine (hormone) system, alters cellular regeneration and impairs optimum hormone function. Research has found that lack of sleep decreases growth hormone which can in turn increase age related illnesses. Sleep deprivation also may have a dampening effect on the secretion of thyroid stimulating hormone and increase blood levels of cortisol, especially during the afternoon and evening. These elevated cortisol levels are related to stress related illness, insulin resistance and memory impairment.
2. Exercise
Sounds counter-intuitive doesn't it...if you're tired, you should exercise. It's actually a great way to combat fatigue. It increases your energy as long as you don't push yourself so much that you send your body into a state of overtraining and more fatigue. Exercise increases the metabolic hormones, growth hormones, and testosterone which helps to maintain lean muscle. The more lean muscle you have the faster your metabolism works and the less fatigued you feel.
3. Maintain your schedule
Don't put off tomorrow what you can accomplish today. Get organized and make a plan of action to complete your tasks. Procrastination leads to mental stress and anxiety. It's the dread of anticipation that can take it out of you every day. To help, make a list of the top 5 things to do before noon every day. Whatever you want to do the least should be at the top of the list and completed immediately so it's out of the way.
4. Eat
Eating frequently helps maintain normal blood sugar levels, preventing energy crashes. If you wait too long between eating your insulin levels spike and your body goes on a hormonal roller-coaster. You'll feel surges of energy and sudden crashes. Try eating several small meals regularly throughout the day or three meals with two snacks in between. Don't wait much more than three hours between meals. Breakfast sets the tone for your metabolism each day so it's important not to skip eating in the morning. Limit simple carbs and processed foods as they're known to cause mood swings from blood sugar changes.
5. Liquids
Dehydration leads to thirst. This has a negative effect on the body's chemistry and takes your system about 24 hours to recover. This stress can fatigue your adrenal glands and neuromuscular system. There is also a decrease in the absorption of nutrients from food. So just keep water in front of you all day to remind yourself to drink it regularly instead of waiting until you feel thirsty.
We've covered these topics before but never in the context of fatigue. So I hope this can help you pull out of a fatigue cycle you might be in. Take care this week and stay healthy.
Remember this month is National Chiropractic Month and we're offering free exam and x-rays for all new patients! If Chiropractic has helped you in any way, share it! Also, starting November 1st we will have a massage therapist in the office so check back for more details on her hours and pricing!!
Take care!
Karla H.
Roscoe Chiropractic Centre
Exercise and Fitness Myths Debunked - September 30, 2010
Dear Friends of Roscoe Chiropractic,
Have you ever heard the phrase "No pain, no gain" in regards to a fitness regime? Well I'm going to dispel this and some other common fitness myths today. This information comes from the August issue of To Your Health we have in the office.
1. The longer you exercise the better your results.
The thought behind this is that the longer you exercise the more weight you'll lose. This would be great except the more you stimulate your body to burn fat the more it produces a hormone called cortisol which causes your body to store more fat as fuel for the long workouts. So it sort of defeats the purpose when all is said and done. The key to optimizing weight loss is to exercise for about 45 minutes per session. You can work out more in one day (who is that ambitious??) but break the sessions up into 45 minute increments.
2. Eat less food and you'll lose more weight.
This is true in general over time, but the idea that if you basically quit eating full meals during the day you'll lose weight is incorrect. The body senses a lack of food and will slow down digestion and tell the body to hold onto fat. Its the hibernation concept, which is not exactly what you're going for in a diet. If you want to lose weight by altering your food intake, just slim down your portion sizes and eat many small meals a day. This optimizes your metabolism so your body will burn more fat even when you're not exercising. A good indicator of a proper portion size, the size of your fist, or eating meals that could fit on a teacup saucer.
3. No pain, no gain
This really depends upon the type of pain you're experiencing. If you have pain that is sharp, stabbing or causes numbness you should talk to a doctor. If you have pain that lasts longer than two days and is dull and aching you should talk to a doctor. With those guidelines in mind any other pain can usually be controlled while you exercise. If you keep the pain level below 50% of what you consider the worst pain possible, you are probably not hurting yourself. This is important, because inactivity won't help you get better either. Chronic conditions are made worse by inactivity because there is no stimulation of circulation to the area. So here is a better phrase "If you don't use it, you'll lose it".
4. Diet pills are effective
If it sounds too good to be true it generally is. Let me explain why diet pills alone rarely work as well as they claim. The basic elements to burn fat are a body temperature of 101 degrees internally, lots of oxygen and various chemicals to allow the process to occur. Heat and oxygen don't come from a pill. It's important to have all these elements present for proper fat burning. Otherwise the chemicals in the pill break down what little they can and then are simply purged from the body through waste. So the key here is that you need the exercise and the sweat in order to benefit fully from the diet pill. If you exercise and take the pills as directed there is a miniscule impact on overall weight loss. There was a study done where some individuals exercised and took a diet pill and the others exercised and used coffee as a stimulant. At the end of the trial there was only a 1% difference in total weight loss after 6 weeks. So I guess depending on where you get your coffee, it might be the cheaper alternative.
There are several more myths outlined in the article if you're interested in finding out more please stop in for a visit! October is National Chiropractic Month and we are featuring a new topic every week for your education. Please share us with a friend this month as new patients will receive a free exam and x-rays! All specials exclude medicare, A/A and W/C.
Take care and have a blessed and healthy week!
Karla H.
Roscoe Chiropractic Centre
Have you ever heard the phrase "No pain, no gain" in regards to a fitness regime? Well I'm going to dispel this and some other common fitness myths today. This information comes from the August issue of To Your Health we have in the office.
1. The longer you exercise the better your results.
The thought behind this is that the longer you exercise the more weight you'll lose. This would be great except the more you stimulate your body to burn fat the more it produces a hormone called cortisol which causes your body to store more fat as fuel for the long workouts. So it sort of defeats the purpose when all is said and done. The key to optimizing weight loss is to exercise for about 45 minutes per session. You can work out more in one day (who is that ambitious??) but break the sessions up into 45 minute increments.
2. Eat less food and you'll lose more weight.
This is true in general over time, but the idea that if you basically quit eating full meals during the day you'll lose weight is incorrect. The body senses a lack of food and will slow down digestion and tell the body to hold onto fat. Its the hibernation concept, which is not exactly what you're going for in a diet. If you want to lose weight by altering your food intake, just slim down your portion sizes and eat many small meals a day. This optimizes your metabolism so your body will burn more fat even when you're not exercising. A good indicator of a proper portion size, the size of your fist, or eating meals that could fit on a teacup saucer.
3. No pain, no gain
This really depends upon the type of pain you're experiencing. If you have pain that is sharp, stabbing or causes numbness you should talk to a doctor. If you have pain that lasts longer than two days and is dull and aching you should talk to a doctor. With those guidelines in mind any other pain can usually be controlled while you exercise. If you keep the pain level below 50% of what you consider the worst pain possible, you are probably not hurting yourself. This is important, because inactivity won't help you get better either. Chronic conditions are made worse by inactivity because there is no stimulation of circulation to the area. So here is a better phrase "If you don't use it, you'll lose it".
4. Diet pills are effective
If it sounds too good to be true it generally is. Let me explain why diet pills alone rarely work as well as they claim. The basic elements to burn fat are a body temperature of 101 degrees internally, lots of oxygen and various chemicals to allow the process to occur. Heat and oxygen don't come from a pill. It's important to have all these elements present for proper fat burning. Otherwise the chemicals in the pill break down what little they can and then are simply purged from the body through waste. So the key here is that you need the exercise and the sweat in order to benefit fully from the diet pill. If you exercise and take the pills as directed there is a miniscule impact on overall weight loss. There was a study done where some individuals exercised and took a diet pill and the others exercised and used coffee as a stimulant. At the end of the trial there was only a 1% difference in total weight loss after 6 weeks. So I guess depending on where you get your coffee, it might be the cheaper alternative.
There are several more myths outlined in the article if you're interested in finding out more please stop in for a visit! October is National Chiropractic Month and we are featuring a new topic every week for your education. Please share us with a friend this month as new patients will receive a free exam and x-rays! All specials exclude medicare, A/A and W/C.
Take care and have a blessed and healthy week!
Karla H.
Roscoe Chiropractic Centre
Sublux...what? - September 23, 2010
Dear Friends of Roscoe Chiropractic,
Today we are going to take it back to basics. I'm going to keep it simple and talk about what subluxation degeneration is and how it affects your health. If you are lost already that's ok, that's why I'm writing this. Subluxation is a term chiropractors use to describe the improper alignment and/or function in a specific area of the spine. This misalignment affects the normal spread of nerve impulses between the brain and the rest of the body. Chiropractic is the ONLY profession that is dedicated to identifying and correcting these misalignments. Lucky for you, you already know a great chiropractor!
Correct alignment of your spine is important for several reasons, first it provides stability for your skeletal structure. It lends balance and flexibility to your frame. Second, the spinal cord is contained within the spine. That collection of nerve fibers and cells connects the brain with the rest of the body. This system monitors and regulates all of your other vital systems! If any of these nerves are misdirected by a subluxation it can wreak havoc on your body. Improper coordination or regulation of any one of these physiological systems can lead to health problems.
Studies have shown that very little pressure or irritation is required to cause a significant impairment to the nerve. Even small amounts of compression or inflammation caused by joint misalignment or damage may produce disease in the local tissues.
There are four phases of subluxation degeneration if left unattended. The fewer phases you have gone through the more readily Dr. Chris will be able to correct and reverse the effects.
Phase One: This phase represents early changes caused by chronic spinal subluxation. IT is characterized by abnormal segmental motion and/or gross changes to the normal posture curves without any degenerative changes that can be picked up on an x-ray. Joints will show changes in tone and early stages of scar tissue.
Phase Two: This stage represents the onset of bone and joint changes that accompany chronic spinal subluxations. The most common signs of degeneration are irregular joint surfaces and decreased disc height.
Phase Three: This point is typically associated with extensive joint and/or disc degeneration accompanied by bone changes (bone spurs) when the body tries to stabalize the area. Early stages of spinal fusion begin to appear.
Phase Four: This phase is characterized by extensive bony fusion that occurs when degenerative changes are left uncorrected for many years. Typically seen in the elderly (65+), it may occur in younger individuals who have experienced severe trauma, infection or surgery.
Fortunately chiropractic has been shown to stop the progression of degenerative changes in most individuals in phases 1-3. The adjustment accomplishes this by re-establishing proper alignment and movement in the affected motion segments of the spine. The abnormal tension is removed from the joints, discs and nerves.
Acute episodes of subluxation can sometimes be alleviated with one adjustment but most spinal conditions require weeks, months or years of regular, consistent care to create total correction. It's important to have Dr. Chris assess your spine for this degeneration and get adjusted to prevent smaller problems from progressing into more serious health problems.
D.D. Palmer observed that "A subluxated vertebra is the cause of 95 percent of all diseases...the other 5 percent is caused by displaced joints other than those in the vertebral column".
I hope everyone is happy and well! Stop in next month to learn more about how Chiropractic applies to your life! We'll be featuring different topics every week and extending some new patient specials for the month of October as well, so share us with a friend! Call to find out details.
Take care,
Karla H.
Roscoe Chiropractic Centre
Today we are going to take it back to basics. I'm going to keep it simple and talk about what subluxation degeneration is and how it affects your health. If you are lost already that's ok, that's why I'm writing this. Subluxation is a term chiropractors use to describe the improper alignment and/or function in a specific area of the spine. This misalignment affects the normal spread of nerve impulses between the brain and the rest of the body. Chiropractic is the ONLY profession that is dedicated to identifying and correcting these misalignments. Lucky for you, you already know a great chiropractor!
Correct alignment of your spine is important for several reasons, first it provides stability for your skeletal structure. It lends balance and flexibility to your frame. Second, the spinal cord is contained within the spine. That collection of nerve fibers and cells connects the brain with the rest of the body. This system monitors and regulates all of your other vital systems! If any of these nerves are misdirected by a subluxation it can wreak havoc on your body. Improper coordination or regulation of any one of these physiological systems can lead to health problems.
Studies have shown that very little pressure or irritation is required to cause a significant impairment to the nerve. Even small amounts of compression or inflammation caused by joint misalignment or damage may produce disease in the local tissues.
There are four phases of subluxation degeneration if left unattended. The fewer phases you have gone through the more readily Dr. Chris will be able to correct and reverse the effects.
Phase One: This phase represents early changes caused by chronic spinal subluxation. IT is characterized by abnormal segmental motion and/or gross changes to the normal posture curves without any degenerative changes that can be picked up on an x-ray. Joints will show changes in tone and early stages of scar tissue.
Phase Two: This stage represents the onset of bone and joint changes that accompany chronic spinal subluxations. The most common signs of degeneration are irregular joint surfaces and decreased disc height.
Phase Three: This point is typically associated with extensive joint and/or disc degeneration accompanied by bone changes (bone spurs) when the body tries to stabalize the area. Early stages of spinal fusion begin to appear.
Phase Four: This phase is characterized by extensive bony fusion that occurs when degenerative changes are left uncorrected for many years. Typically seen in the elderly (65+), it may occur in younger individuals who have experienced severe trauma, infection or surgery.
Fortunately chiropractic has been shown to stop the progression of degenerative changes in most individuals in phases 1-3. The adjustment accomplishes this by re-establishing proper alignment and movement in the affected motion segments of the spine. The abnormal tension is removed from the joints, discs and nerves.
Acute episodes of subluxation can sometimes be alleviated with one adjustment but most spinal conditions require weeks, months or years of regular, consistent care to create total correction. It's important to have Dr. Chris assess your spine for this degeneration and get adjusted to prevent smaller problems from progressing into more serious health problems.
D.D. Palmer observed that "A subluxated vertebra is the cause of 95 percent of all diseases...the other 5 percent is caused by displaced joints other than those in the vertebral column".
I hope everyone is happy and well! Stop in next month to learn more about how Chiropractic applies to your life! We'll be featuring different topics every week and extending some new patient specials for the month of October as well, so share us with a friend! Call to find out details.
Take care,
Karla H.
Roscoe Chiropractic Centre
Work Place Ergonomics - September 16, 2010
Dear Friends of Roscoe Chiropractic,
Did you miss me?? I know I didn't write last week. I do apologize, but I'll make it up to you by starting this week's missive with a vocabulary quiz. Oh, don't worry it's only one word.
1. Ergonomics
A. It's the economics of sitting.
B. The study of your workplace.
C. How to move from sitting to standing.
D. The study of the worker, the work and the workplace.
Ok, I tried to make it easy. The answer is D, congratulations to everyone who got it. Ergonomics is the study of the relationship between you, your work and the environment you must complete that work in. It's an important topic as it has a tremendous impact on your health, poor ergonomics can lead to repetitive strain injuries, lower back pain and headaches.
Here are some things to consider when setting up your workspace.
1. The amount of time you're required to stay in one place sitting or standing.
2. The accessibility of items you use a lot in relation to where you are.
3. Lighting
4. Air quality and circulation
5. Background noise.
Sitting position and chair design - Tips to reduce strain
1. Feet should rest flat on the floor, if necessary use a footrest.
2. Legs should remain uncrossed
3. A small gap should remain between the back of your knees and the front of your seat.
4. Backrests should be adjustable to support your lower back and midback
5. Armrests should be positioned so your forearms remain parallel to the ground.
Standing and posture - Tips to minimize stress
1. Place one foot higher than the other using a foot stool.
2. Stand on a stable, shock absorbing surface.
3. Use comfortable footwear that is biomechanically supportive.
4. Minimize bending or stooping by using work surfaces that are the proper height.
5. Bend your knees slightly to take some stress off of your joints.
Bending and Lifting - Know how to use proper lifting techniques
1. Keep your nose between your toes. By keeping your nose centered on the body, you can minimize twisting-related injuries, especially disc trauma.
2. Maintain a neutral, vertical spine when retrieving objects from locations below your waist. By bending the knees instead of the waist, you can use the strength of the large muscles in your legs to reduce strain on your lower back.
Common workplace injuries related to poor ergonomics:
1. Sprains and strains - these account for 43% of 1.3 million injuries and illnesses that require recuperation away from work. Commonly caused by lifting, bending or twisting movements. Lower back pain can also be started by poor sitting or standing postures, which cause strain in the muscles supporting these positions.
2. Carpal tunnel syndrome - This is a repetitive strain injury involving the hand and wrist. It is most often caused by repetitive injuries using the smaller muscles of the hand and forearm. Symptoms include pain, numbness or tingling in the first 3 fingers, including the thumb, weakness in the hand that makes holding objects difficult.
3. Headaches - The most common trigger for headaches in the workplace is occupational stress associated with excessive workloads, unrealistic expectations for performance and conflict. However, environmental and ergonomic issues can also make you prone to headaches. Factors may include improper lighting, poor sitting or standing posture, glare or eyestrain from using a poor computer screen, toxins in the work environment (air quality) and noise pollution.
According to some experts one of the main triggers for stress and strain in the workplace is static posture. So, that said, as a general rule of thumb, do not stay in one position any longer than 20 minutes without moving around. Take regular stretching breaks to keep your joints and muscles mobile, flexible and functional.
Hope this is helpful!
Take care and be healthy.
Karla H.
Roscoe Chiropractic Centre
Did you miss me?? I know I didn't write last week. I do apologize, but I'll make it up to you by starting this week's missive with a vocabulary quiz. Oh, don't worry it's only one word.
1. Ergonomics
A. It's the economics of sitting.
B. The study of your workplace.
C. How to move from sitting to standing.
D. The study of the worker, the work and the workplace.
Ok, I tried to make it easy. The answer is D, congratulations to everyone who got it. Ergonomics is the study of the relationship between you, your work and the environment you must complete that work in. It's an important topic as it has a tremendous impact on your health, poor ergonomics can lead to repetitive strain injuries, lower back pain and headaches.
Here are some things to consider when setting up your workspace.
1. The amount of time you're required to stay in one place sitting or standing.
2. The accessibility of items you use a lot in relation to where you are.
3. Lighting
4. Air quality and circulation
5. Background noise.
Sitting position and chair design - Tips to reduce strain
1. Feet should rest flat on the floor, if necessary use a footrest.
2. Legs should remain uncrossed
3. A small gap should remain between the back of your knees and the front of your seat.
4. Backrests should be adjustable to support your lower back and midback
5. Armrests should be positioned so your forearms remain parallel to the ground.
Standing and posture - Tips to minimize stress
1. Place one foot higher than the other using a foot stool.
2. Stand on a stable, shock absorbing surface.
3. Use comfortable footwear that is biomechanically supportive.
4. Minimize bending or stooping by using work surfaces that are the proper height.
5. Bend your knees slightly to take some stress off of your joints.
Bending and Lifting - Know how to use proper lifting techniques
1. Keep your nose between your toes. By keeping your nose centered on the body, you can minimize twisting-related injuries, especially disc trauma.
2. Maintain a neutral, vertical spine when retrieving objects from locations below your waist. By bending the knees instead of the waist, you can use the strength of the large muscles in your legs to reduce strain on your lower back.
Common workplace injuries related to poor ergonomics:
1. Sprains and strains - these account for 43% of 1.3 million injuries and illnesses that require recuperation away from work. Commonly caused by lifting, bending or twisting movements. Lower back pain can also be started by poor sitting or standing postures, which cause strain in the muscles supporting these positions.
2. Carpal tunnel syndrome - This is a repetitive strain injury involving the hand and wrist. It is most often caused by repetitive injuries using the smaller muscles of the hand and forearm. Symptoms include pain, numbness or tingling in the first 3 fingers, including the thumb, weakness in the hand that makes holding objects difficult.
3. Headaches - The most common trigger for headaches in the workplace is occupational stress associated with excessive workloads, unrealistic expectations for performance and conflict. However, environmental and ergonomic issues can also make you prone to headaches. Factors may include improper lighting, poor sitting or standing posture, glare or eyestrain from using a poor computer screen, toxins in the work environment (air quality) and noise pollution.
According to some experts one of the main triggers for stress and strain in the workplace is static posture. So, that said, as a general rule of thumb, do not stay in one position any longer than 20 minutes without moving around. Take regular stretching breaks to keep your joints and muscles mobile, flexible and functional.
Hope this is helpful!
Take care and be healthy.
Karla H.
Roscoe Chiropractic Centre
Safe Labor Day Travels - September 2, 2010
Dear Friends of Roscoe Chiropractic,
It's almost upon us, the unofficial last weekend of summer. Collective wistful sigh...
Ok, so Labor Day weekend is here I can't say I'm unhappy to have a long weekend, although it would be great to have a road trip planned or tickets to fly somewhere interesting for the weekend. Regardless of my inability to make proper plans, I will assume that most of you out there do in fact have some travel in your plans for this coming holiday. So, just in case, I thought I'd share some good tips for comfortable and healthy travel.
We all know what it's like to sit for a extended periods of time while en route to a travel destination, but prolonged sitting and certain pressures from awkward positions can result in restricted blood flow. The biggest assault on your system from long periods of sitting is the build up of pressure in the blood vessels in your lower legs.
The ACA (American Chiropractic Association) suggests the following tips to make your travel as comfy as possible.
1. Treat travel like an exercise or athletic event. Warm up your muscles and get blood flowing before you settle into a car or plane. When you reach your destination take some time to cool down by taking a brisk walk to stretch your hamstring and calf muscles.
In the Car --
1. Adjust the seat so you are as close to the steering wheel as is comfortably possible. Your knees should be slightly higher than your hips. Place four fingers behind the back of your thigh closest to your knee. If you cannot easily slide your fingers in and out of that space, you should readjust your seat.
2. Consider using back support. Using a support behind your back may reduce the risk of low back strain, pain or injury. The widest part of the support should be between the bottom of your rib cage and your waistline.
3. Exercise your legs while driving to reduce the risk of swelling, fatigue or discomfort. Open your toes wide and count to ten. Count to five while you tighten your calf muscles, then thigh muscles, then gluteal muscles. Roll your shoulders forward and back, making sure to keep your hands on the steering wheel and eyes on the road.
4. To minimize hand and arm tension while driving, hold the steering wheel at approximately 3 and 7, periodically switching to 10 and 5.
5. Do not grip the steering wheel. Instead tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in the arms, wrists and hands.
6. While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue and tension headaches.
7. Take rest breaks. Never underestimate the potential consequences to yourself, your passengers and other drivers.
In an Airplane --
1. Stand up straight and feel the normal "S" curve of your spine. Then use rolled up pillows or blankets to maintain that curve when you sit in your seat. Tuck a pillow behind your back and just above the beltline and lay another pillow across the gap between your neck and the headrest. If the seat is hollowed from wear, use folded blankets to raise your buttocks a little.
2. Check all bags heavier than 5-10 percent of your body weight. Overhead lifting of any significant amount of weight should be avoided to reduce the risk of pain in the lower back or neck. While lifting your bags, stand right in front of the overhead compartment so the spine is not rotated. Do not lift your bags over your head, or turn or twist your head and neck in the process.
3. When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet or arms. This may cause muscle strain or spasms in the upper thighs and lower back muscles. Instead, sit in your seat first, and using your hands and feet, gently guide your bags under the seat directly in front of you.
4. While seated, vary your position occasionally to improve circulation and avoid leg cramps. Massage legs and calves. Bring legs in, and move your knees up and down. Prop your legs up on a book or bag under your seat.
5. Do not sit directly under air controls. The draft can increase tension in your neck and shoulder muscles.
Safe travel for children --
1. Always use a car seat in a car when traveling with children below the age of 4 and weighing less than 40 pounds.
2. Ask airline for their policy on child seat safety. Car seats for infants and toddlers provide added resistance to turbulent skies, and are safer than the lap of a parent in the event of an unfortunate accident.
3. Make sure the car seat is appropriate for the age and size of the child.
4. Car seats should always be placed in the back seat of a car - ideally in the center. This is especially important in cars equipped with air bags.
5. Make sure the car seat is properly secured to the seat of the vehicle and is placed at a 45-degree angle to support the head of the infant or child.
I know this a lot of information and much of it is common knowledge but it's good to share anyway just in case. I hope every has a very safe and happy Labor Day weekend.
Take Care!
Karla H.
It's almost upon us, the unofficial last weekend of summer. Collective wistful sigh...
Ok, so Labor Day weekend is here I can't say I'm unhappy to have a long weekend, although it would be great to have a road trip planned or tickets to fly somewhere interesting for the weekend. Regardless of my inability to make proper plans, I will assume that most of you out there do in fact have some travel in your plans for this coming holiday. So, just in case, I thought I'd share some good tips for comfortable and healthy travel.
We all know what it's like to sit for a extended periods of time while en route to a travel destination, but prolonged sitting and certain pressures from awkward positions can result in restricted blood flow. The biggest assault on your system from long periods of sitting is the build up of pressure in the blood vessels in your lower legs.
The ACA (American Chiropractic Association) suggests the following tips to make your travel as comfy as possible.
1. Treat travel like an exercise or athletic event. Warm up your muscles and get blood flowing before you settle into a car or plane. When you reach your destination take some time to cool down by taking a brisk walk to stretch your hamstring and calf muscles.
In the Car --
1. Adjust the seat so you are as close to the steering wheel as is comfortably possible. Your knees should be slightly higher than your hips. Place four fingers behind the back of your thigh closest to your knee. If you cannot easily slide your fingers in and out of that space, you should readjust your seat.
2. Consider using back support. Using a support behind your back may reduce the risk of low back strain, pain or injury. The widest part of the support should be between the bottom of your rib cage and your waistline.
3. Exercise your legs while driving to reduce the risk of swelling, fatigue or discomfort. Open your toes wide and count to ten. Count to five while you tighten your calf muscles, then thigh muscles, then gluteal muscles. Roll your shoulders forward and back, making sure to keep your hands on the steering wheel and eyes on the road.
4. To minimize hand and arm tension while driving, hold the steering wheel at approximately 3 and 7, periodically switching to 10 and 5.
5. Do not grip the steering wheel. Instead tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in the arms, wrists and hands.
6. While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue and tension headaches.
7. Take rest breaks. Never underestimate the potential consequences to yourself, your passengers and other drivers.
In an Airplane --
1. Stand up straight and feel the normal "S" curve of your spine. Then use rolled up pillows or blankets to maintain that curve when you sit in your seat. Tuck a pillow behind your back and just above the beltline and lay another pillow across the gap between your neck and the headrest. If the seat is hollowed from wear, use folded blankets to raise your buttocks a little.
2. Check all bags heavier than 5-10 percent of your body weight. Overhead lifting of any significant amount of weight should be avoided to reduce the risk of pain in the lower back or neck. While lifting your bags, stand right in front of the overhead compartment so the spine is not rotated. Do not lift your bags over your head, or turn or twist your head and neck in the process.
3. When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet or arms. This may cause muscle strain or spasms in the upper thighs and lower back muscles. Instead, sit in your seat first, and using your hands and feet, gently guide your bags under the seat directly in front of you.
4. While seated, vary your position occasionally to improve circulation and avoid leg cramps. Massage legs and calves. Bring legs in, and move your knees up and down. Prop your legs up on a book or bag under your seat.
5. Do not sit directly under air controls. The draft can increase tension in your neck and shoulder muscles.
Safe travel for children --
1. Always use a car seat in a car when traveling with children below the age of 4 and weighing less than 40 pounds.
2. Ask airline for their policy on child seat safety. Car seats for infants and toddlers provide added resistance to turbulent skies, and are safer than the lap of a parent in the event of an unfortunate accident.
3. Make sure the car seat is appropriate for the age and size of the child.
4. Car seats should always be placed in the back seat of a car - ideally in the center. This is especially important in cars equipped with air bags.
5. Make sure the car seat is properly secured to the seat of the vehicle and is placed at a 45-degree angle to support the head of the infant or child.
I know this a lot of information and much of it is common knowledge but it's good to share anyway just in case. I hope every has a very safe and happy Labor Day weekend.
Take Care!
Karla H.
Back to School Issue - Back Packs and Back Pain - August 26, 2010
Dear Friends of Roscoe Chiropractic,
I'm going to start off by saying I'm in denial. It's not possible that school has started back up, and it's even more impossible that my niece has started HIGH SCHOOL! Nope, no way, I'll embrace denial for a little bit longer.
While I'm swimming in that river lets talk about this whole back to school thing. I'm sure all you parents out there have been "back to school" shopping for a couple weeks now and one of those purchases was surely a backpack. These sacks of knowledge and bologna sandwiches can take a hefty toll on the backs of your little ones, even the little ones that think they're grown up (like my niece). Even if you buy them a two strap bag there is no guarantee that they'll ever use it properly and if by chance they do, if it's packed too heavy its still going to wear down your child's musculoskeletal health.
I could quote studies that prove this detrimental affect of back packs, but I think we all see why and how this could happen. All you have to do is drive by a school when it's letting out to see that some of these bags are so big the child could probably fit into it (not that I'm suggesting that, in any way). So, what can be done to help?
1. Choosing the right backpack
The size of a backpack relative to the size of the child is mucho importante The top of the backpack should not extend higher than the top of the shoulder and the bottom of the backpack should not fall below the top of the hipbone.
The material of the backpack should be as light as possible, nylon or vinyl instead of leather.
The shoulder straps should be at least two inches wide, adjustable and (ding ding ding!) padded! The straps need to allow for ample movement of the arms. The back portion of the bag should also be padded for protection and comfort.
Another important factor is the presence of a hip strap so that it can be belted around the child's waist, this strap alone can distribute as much as 50-70% of the weight onto the pelvis and off of the upper back, neck and shoulders.
If you can choose a backpack with several smaller pockets instead of just one large compartment, it will allow you to distribute the weight more evenly.
2. Packing a backpack
The total weight of a backpack plus the contents should never exceed 15 percent of the person's body weight. For elementary students reduce this to 10 percent.
Pack contents so that the weight is evenly distributed. Place heavy items closer to the body. This allows for the child to maintain balance without leaning forward.
To help stay under the recommended weight, only pack items that are needed for that day. Load odd shaped items on the outside to prevent them from digging into your child's back.
3. Carrying a backpack
Both shoulder straps should be adjusted so that bag fits snugly to the body but not too tight. A parent's hand should be able to slide between the backpack and the child's back. Always fasten the hip straps.
Well I hope this helps in your quest for the right backpack for your children! Enjoy these beautiful days! Stay healthy.
Karla H.
Roscoe Chiropractic Centre
I'm going to start off by saying I'm in denial. It's not possible that school has started back up, and it's even more impossible that my niece has started HIGH SCHOOL! Nope, no way, I'll embrace denial for a little bit longer.
While I'm swimming in that river lets talk about this whole back to school thing. I'm sure all you parents out there have been "back to school" shopping for a couple weeks now and one of those purchases was surely a backpack. These sacks of knowledge and bologna sandwiches can take a hefty toll on the backs of your little ones, even the little ones that think they're grown up (like my niece). Even if you buy them a two strap bag there is no guarantee that they'll ever use it properly and if by chance they do, if it's packed too heavy its still going to wear down your child's musculoskeletal health.
I could quote studies that prove this detrimental affect of back packs, but I think we all see why and how this could happen. All you have to do is drive by a school when it's letting out to see that some of these bags are so big the child could probably fit into it (not that I'm suggesting that, in any way). So, what can be done to help?
1. Choosing the right backpack
The size of a backpack relative to the size of the child is mucho importante The top of the backpack should not extend higher than the top of the shoulder and the bottom of the backpack should not fall below the top of the hipbone.
The material of the backpack should be as light as possible, nylon or vinyl instead of leather.
The shoulder straps should be at least two inches wide, adjustable and (ding ding ding!) padded! The straps need to allow for ample movement of the arms. The back portion of the bag should also be padded for protection and comfort.
Another important factor is the presence of a hip strap so that it can be belted around the child's waist, this strap alone can distribute as much as 50-70% of the weight onto the pelvis and off of the upper back, neck and shoulders.
If you can choose a backpack with several smaller pockets instead of just one large compartment, it will allow you to distribute the weight more evenly.
2. Packing a backpack
The total weight of a backpack plus the contents should never exceed 15 percent of the person's body weight. For elementary students reduce this to 10 percent.
Pack contents so that the weight is evenly distributed. Place heavy items closer to the body. This allows for the child to maintain balance without leaning forward.
To help stay under the recommended weight, only pack items that are needed for that day. Load odd shaped items on the outside to prevent them from digging into your child's back.
3. Carrying a backpack
Both shoulder straps should be adjusted so that bag fits snugly to the body but not too tight. A parent's hand should be able to slide between the backpack and the child's back. Always fasten the hip straps.
Well I hope this helps in your quest for the right backpack for your children! Enjoy these beautiful days! Stay healthy.
Karla H.
Roscoe Chiropractic Centre
Swimming Isn't Just For The Kiddies! - August 19, 2010
Dear Friends of Roscoe Chiropractic,
This cooler weather may have many of you thinking of fall, but it is still summer for a little while longer and in a desperate attempt to hold on to summer, I'm going to talk about swimming.
The benefits of swimming stem from it being a NON-Impact exercise. For people who generally participate in impact sports like running, aerobics, or tennis, swimming can give your bones and joints a needed rest. Also, just by including swimming into your fitness routine can provide great cross-training. Water supports the body's weight and lets you receive the same aerobic exercise without the stress on bones and joints associated with other sports. This is especially good for those suffering from injury.
Swimming can also have a beneficial effect on those suffering from Osteoarthritis. Swimming in water that stays around 80 degrees F allows for movement that is often without pain and restriction unlike the same movement outside of water. This allows for Osteoarthritis sufferers to benefit from exercise without the pain they'd usually feel.
Research also concludes that swimming has definite benefits for people who suffer from Asthma. It is less likely to trigger an asthma attack than activities like biking or running. It is speculated that the high humidity of the air at water level reduces respiratory heat loss which can also stave off asthma symptoms.
Exercise in general has been shown to alleviate symptoms of depression and anxiety. Swimming as a daily exercise can be as effective as an anti-depressant medication without the side affects! The benefits can be had, even if you don't get your heart rate up while swimming, in fact it was shown that non-aerobic conditions were superior to the aerobic conditions for enhancing self-concept.
Aside from the general benefits of exercise, swimming is incredibly healthy for your heart! The key to maximizing the cardiovascular benefit is getting your head wet! Swimming with full body immersion offered superior heart friendly benefits according to one study. Regular swimming reduces blood pressure and also increases the good form of cholesterol in your body.
The obvious benefit of any exercise is weight loss and control. Swimming plays a significant role in a weight loss goal. It fits the criteria for a good weight loss plan: Low to moderate intensity for a long duration and done often is best for weight loss. This fact also bears true for children and weight control goals.
I hope we all have several more weeks of weather conducive for swimming so we can all put these health benefits into action!
Thanks for reading and stay healthy!
Karla H.
Roscoe Chiropractic Centre
This cooler weather may have many of you thinking of fall, but it is still summer for a little while longer and in a desperate attempt to hold on to summer, I'm going to talk about swimming.
The benefits of swimming stem from it being a NON-Impact exercise. For people who generally participate in impact sports like running, aerobics, or tennis, swimming can give your bones and joints a needed rest. Also, just by including swimming into your fitness routine can provide great cross-training. Water supports the body's weight and lets you receive the same aerobic exercise without the stress on bones and joints associated with other sports. This is especially good for those suffering from injury.
Swimming can also have a beneficial effect on those suffering from Osteoarthritis. Swimming in water that stays around 80 degrees F allows for movement that is often without pain and restriction unlike the same movement outside of water. This allows for Osteoarthritis sufferers to benefit from exercise without the pain they'd usually feel.
Research also concludes that swimming has definite benefits for people who suffer from Asthma. It is less likely to trigger an asthma attack than activities like biking or running. It is speculated that the high humidity of the air at water level reduces respiratory heat loss which can also stave off asthma symptoms.
Exercise in general has been shown to alleviate symptoms of depression and anxiety. Swimming as a daily exercise can be as effective as an anti-depressant medication without the side affects! The benefits can be had, even if you don't get your heart rate up while swimming, in fact it was shown that non-aerobic conditions were superior to the aerobic conditions for enhancing self-concept.
Aside from the general benefits of exercise, swimming is incredibly healthy for your heart! The key to maximizing the cardiovascular benefit is getting your head wet! Swimming with full body immersion offered superior heart friendly benefits according to one study. Regular swimming reduces blood pressure and also increases the good form of cholesterol in your body.
The obvious benefit of any exercise is weight loss and control. Swimming plays a significant role in a weight loss goal. It fits the criteria for a good weight loss plan: Low to moderate intensity for a long duration and done often is best for weight loss. This fact also bears true for children and weight control goals.
I hope we all have several more weeks of weather conducive for swimming so we can all put these health benefits into action!
Thanks for reading and stay healthy!
Karla H.
Roscoe Chiropractic Centre
Inflammation Soothing Foods - August 12, 2010
Dear Friends of Roscoe Chiropractic,
First of all what exactly is inflammation, what causes it and why do people get it? Most people associate inflammation with conditions like arthritis, sore joints and broken bones, but due to some recent studies there is more information regarding inflammation in other conditions.
Inflammation is a protective response of the body to remove damaged cells. Without inflammation wounds and infections would never heal, it is chronic inflammation that can cause other problems. With that in mind some studies have shown inflammation could be a contributor to heart disease, stroke, certain cancers, inflammatory bowel disease, Alzheimer's and chronic fatigue syndrome. The studies are relatively new so more information is surfacing in regards to these conditions and the exact role that inflammation may play.
Here are some foods to mix into your menu that can help reduce inflammation.
1. Vegetables - Specifically green veggies such as kale and spinach, pungent veggies like garlic and onions or if you like potatoes choose sweet potatoes over white potatoes.
2. Fruits - Not all fruits are good anti-inflammatory foods, in fact some fruits may exacerbate inflammation, namely bananas and mangos. Instead, opt for raspberries, blueberries and strawberries or pink grapefruit, cantaloupe and apples.
3. Whole Grains - As a general rule the less processing the food goes through the better it will be for you. So choose brown rice and bulgur wheat over white rice or pasta.
4. Legumes and nuts - These are a good source of protein and a way to avoid inflammation producing protein sources like red meat. Try soybeans, lentils and kidney beans or nuts like almonds and walnuts.
5. Spices - Add curry, turmeric or ginger to your recipes.
6. Fish - The richness of the Omega 3 fatty acids help stop inflammatory producing proteins called cytokines. Choose wild caught salmon over farmed salmon. Other good choices are halibut, sardines, herring and rainbow trout.
7. Beverages - Red wine in moderation is a good anti-inflammatory. One or two a day is plenty. Otherwise some non-alcoholic choices are tea - green or white or herbal and pure fruit and vegetable juices.
Take care everyone and have a good week. Stay cool today it's a scorcher!
Karla H.
Roscoe Chiropractic Centre
First of all what exactly is inflammation, what causes it and why do people get it? Most people associate inflammation with conditions like arthritis, sore joints and broken bones, but due to some recent studies there is more information regarding inflammation in other conditions.
Inflammation is a protective response of the body to remove damaged cells. Without inflammation wounds and infections would never heal, it is chronic inflammation that can cause other problems. With that in mind some studies have shown inflammation could be a contributor to heart disease, stroke, certain cancers, inflammatory bowel disease, Alzheimer's and chronic fatigue syndrome. The studies are relatively new so more information is surfacing in regards to these conditions and the exact role that inflammation may play.
Here are some foods to mix into your menu that can help reduce inflammation.
1. Vegetables - Specifically green veggies such as kale and spinach, pungent veggies like garlic and onions or if you like potatoes choose sweet potatoes over white potatoes.
2. Fruits - Not all fruits are good anti-inflammatory foods, in fact some fruits may exacerbate inflammation, namely bananas and mangos. Instead, opt for raspberries, blueberries and strawberries or pink grapefruit, cantaloupe and apples.
3. Whole Grains - As a general rule the less processing the food goes through the better it will be for you. So choose brown rice and bulgur wheat over white rice or pasta.
4. Legumes and nuts - These are a good source of protein and a way to avoid inflammation producing protein sources like red meat. Try soybeans, lentils and kidney beans or nuts like almonds and walnuts.
5. Spices - Add curry, turmeric or ginger to your recipes.
6. Fish - The richness of the Omega 3 fatty acids help stop inflammatory producing proteins called cytokines. Choose wild caught salmon over farmed salmon. Other good choices are halibut, sardines, herring and rainbow trout.
7. Beverages - Red wine in moderation is a good anti-inflammatory. One or two a day is plenty. Otherwise some non-alcoholic choices are tea - green or white or herbal and pure fruit and vegetable juices.
Take care everyone and have a good week. Stay cool today it's a scorcher!
Karla H.
Roscoe Chiropractic Centre
Smoking and Back Pain - August 5, 2010
Dear Friends of Roscoe Chiropractic,
Smoking seems to get a pretty bad rap, awe, poor tobacco companies having to fight the truth all the time. I jest, but really, it should get a bad rap because it's actually really terrible for you. I'm going to point out a few things that correlate smoking with back pain, just to show again why you shouldn't smoke.
Tobacco smoke contains around 4,000 chemicals and 50 of them are linked to cancer. Ingredients like nicotine and carbon monoxide constrict the arteries and interfere with circulation. If you have poor circulation then oxygen and other nutrients are not being circulated throughout your body. Without oxygen and nutrients your nerves waste away. Its imperative that your spinal nerves receive these things otherwise it cannot heal and repair itself. That alone convinces me, but then again I've never been a smoker so I'm sure I don't entirely understand the draw.
A study from John's Hopkins University showed a definite link between smoking and the development of lumbar spondylosis (huh?) in other words degeneration of the spine and pain in the neck and back. Smoking is also a component in artheroscleroris, this is a condition where plaque builds up in your arteries, hardens and reduces the space available for your blood to circulate. This can cause heart attack or stroke, but (if that isn't enough) is also known to disrupt the blood flow to the abdominal arteries that feed the spine causing the spinal discs to become brittle and painful.
Some other smoking related causes of back pain come from the coughing which often accompanies smoking. This consistent coughing causes stress in the spinal discs and over time can cause pain.
Just by quitting smoking all of these horrible afflictions can begin to be reversed. If you'd like tips on how to quit smoking Dr. Chris would be happy to talk with you!
I hope everyone is well and pain free this week!
Get outside and enjoy this beautiful day.
Take care,
Karla H.
Roscoe Chiropractic Centre
Smoking seems to get a pretty bad rap, awe, poor tobacco companies having to fight the truth all the time. I jest, but really, it should get a bad rap because it's actually really terrible for you. I'm going to point out a few things that correlate smoking with back pain, just to show again why you shouldn't smoke.
Tobacco smoke contains around 4,000 chemicals and 50 of them are linked to cancer. Ingredients like nicotine and carbon monoxide constrict the arteries and interfere with circulation. If you have poor circulation then oxygen and other nutrients are not being circulated throughout your body. Without oxygen and nutrients your nerves waste away. Its imperative that your spinal nerves receive these things otherwise it cannot heal and repair itself. That alone convinces me, but then again I've never been a smoker so I'm sure I don't entirely understand the draw.
A study from John's Hopkins University showed a definite link between smoking and the development of lumbar spondylosis (huh?) in other words degeneration of the spine and pain in the neck and back. Smoking is also a component in artheroscleroris, this is a condition where plaque builds up in your arteries, hardens and reduces the space available for your blood to circulate. This can cause heart attack or stroke, but (if that isn't enough) is also known to disrupt the blood flow to the abdominal arteries that feed the spine causing the spinal discs to become brittle and painful.
Some other smoking related causes of back pain come from the coughing which often accompanies smoking. This consistent coughing causes stress in the spinal discs and over time can cause pain.
Just by quitting smoking all of these horrible afflictions can begin to be reversed. If you'd like tips on how to quit smoking Dr. Chris would be happy to talk with you!
I hope everyone is well and pain free this week!
Get outside and enjoy this beautiful day.
Take care,
Karla H.
Roscoe Chiropractic Centre
Sit up Straight! - July 29, 2010
Dear Friends of Roscoe Chiropractic,
It's more than just advice your mom used to give you, having good posture, whether it be sitting, standing or laying down, has some pretty big implications on your overall health. Studies show that holding your head forward due to poor posture is one of the leading causes of pain in the neck and shoulders. This consistent incorrect positioning can lead to wearing away of the joints and soft tissues, chronic pain, headaches and TMJ issues! Studies have also shown that not only are your bones and tissues affected, but also your respiration, circulatory and digestive systems can be negatively affected by poor posture.
We know that getting adjusted will help with all of these things and can correct the muscle memory and subluxations that resulted from poor posture. However, if poor posture is the cause of your pain or health issues, an adjustment cannot cure it unless you take steps to correct your posture.
Ideal posture is when the physical structures of your body line up correctly with your center of gravity. Here are some tips for checking your posture.
1. Look in a mirror. Ears, shoulders and hips should line up horizontally from left to right.
2. Stand with your back and buttocks against a wall. Place your feet approx. six inches away from the wall. Does your head rest easily against the wall too? If not, you have forward head posture.
3. Lie down on your back on a hard surface. With your head on the floor, you should be looking straight up to the ceiling. If you feel your head tilt backward, or aren't looking straight above you, chances are your upper back curve is the a cause of your faulty posture.
If you're not sure how to check this or prefer a more accurate diagnosis, Dr. Chris can easily do a posture assessment with you during a regular visit to the office.
Some symptoms of bad posture include:
* Muscle Pain (aching or burning) and tightness
* Nerve Pain (shooting, sharp or aching) traveling down the arm or leg.
* Joint Pain (aching, sharp or stabbing) and restriction.
* Ligament or tendon pain (aching, sharp or diffuse).
Here are some ways to improve your posture:
1. Be aware. Just noticing when you are slouching or leaning can help you correct it .
2. Take regular breaks from sitting.
3. Check the ergonomics of your workstation or desk.
4. Use a proper pillow for sleep and avoid sleeping on your stomach.
5. Stretch muscles that are too tight and strengthen the postural muscles that are weak. Dr. Chris can show you techniques to use.
6. Get adjusted. When your spine moves properly, it has it's best chance to position itself properly.
Thanks everyone, I hope this was informative and helpful. The information in this email was found in a handout available at the office! I hope everyone has a safe and healthy week.
Take care,
Karla H.
Roscoe Chiropractic Centre
It's more than just advice your mom used to give you, having good posture, whether it be sitting, standing or laying down, has some pretty big implications on your overall health. Studies show that holding your head forward due to poor posture is one of the leading causes of pain in the neck and shoulders. This consistent incorrect positioning can lead to wearing away of the joints and soft tissues, chronic pain, headaches and TMJ issues! Studies have also shown that not only are your bones and tissues affected, but also your respiration, circulatory and digestive systems can be negatively affected by poor posture.
We know that getting adjusted will help with all of these things and can correct the muscle memory and subluxations that resulted from poor posture. However, if poor posture is the cause of your pain or health issues, an adjustment cannot cure it unless you take steps to correct your posture.
Ideal posture is when the physical structures of your body line up correctly with your center of gravity. Here are some tips for checking your posture.
1. Look in a mirror. Ears, shoulders and hips should line up horizontally from left to right.
2. Stand with your back and buttocks against a wall. Place your feet approx. six inches away from the wall. Does your head rest easily against the wall too? If not, you have forward head posture.
3. Lie down on your back on a hard surface. With your head on the floor, you should be looking straight up to the ceiling. If you feel your head tilt backward, or aren't looking straight above you, chances are your upper back curve is the a cause of your faulty posture.
If you're not sure how to check this or prefer a more accurate diagnosis, Dr. Chris can easily do a posture assessment with you during a regular visit to the office.
Some symptoms of bad posture include:
* Muscle Pain (aching or burning) and tightness
* Nerve Pain (shooting, sharp or aching) traveling down the arm or leg.
* Joint Pain (aching, sharp or stabbing) and restriction.
* Ligament or tendon pain (aching, sharp or diffuse).
Here are some ways to improve your posture:
1. Be aware. Just noticing when you are slouching or leaning can help you correct it .
2. Take regular breaks from sitting.
3. Check the ergonomics of your workstation or desk.
4. Use a proper pillow for sleep and avoid sleeping on your stomach.
5. Stretch muscles that are too tight and strengthen the postural muscles that are weak. Dr. Chris can show you techniques to use.
6. Get adjusted. When your spine moves properly, it has it's best chance to position itself properly.
Thanks everyone, I hope this was informative and helpful. The information in this email was found in a handout available at the office! I hope everyone has a safe and healthy week.
Take care,
Karla H.
Roscoe Chiropractic Centre
Decipher Your Headache - July 22, 2010
Dear Friends of Roscoe Chiropractic,
It's time for a small testimony on the effectiveness of chiropractic. I started seeing Dr. Chris in December because of some upper back/neck stiffness and pain along with headaches. I have been getting headaches since I can remember. I would get at least one headache a week and I had kind of just gotten used to it. I deemed myself a "person who just gets headaches". I met Dr. Chris and he encouraged me to come in and see him because he was positive he'd be able to help me. After dragging my feet for several weeks I finally made the appointment. I've been seeing Dr. Chris now for just over 6 months, I do get adjusted weekly still, but I can't remember the last time I was layed out with a headache. Within weeks of beginning treatment I stopped getting headaches regularly and now I can't place when I last had one. I can also turn my head to the left again. I was never able to properly check a blind spot while changing lanes because my head simply wouldn't turn that far without pain. It's amazing how long we let things go because it seems like there is nothing that can be done. I'm a much happier person now and probably a safer driver at that. :)
So what I want to talk about briefly today is how to distinguish what type of headache you get, for those of you out there who "just get headaches", like I used to.
1. Tension Headache: This is the most frequent type of headache. It occurs in people who are susceptible to stress, it starts with tightness in the neck and shoulders and progresses to pain at the base of the skull. Your forehead and temples may also ache.
2. Cervicogenic Headache: This headache originates from disorders of the neck. It is often preceded by awkward neck movement or positioning (painting a ceiling). It is accompanied by restricted range of motion in the neck and pain in your shoulder, neck, or arm.
3. Cluster Headache: These are relatively rare. They feature intense bouts of stabbing pain felt in very specific focal areas of the skull. The pain occurs in clusters and can last from minutes to hours. The discomfort occurs around one eye and can include nasal congestions and watery eyes. It's thought that cluster headaches are related to the sinuses. Chiropractic is less effective in treating this type of headache but it's always a good idea to have a chiropractor check your neck to rule out problems in this area.
Tension and Cervicogenic headaches are frequently caused by irritation of the nerves leading to the scalp. Those nerves exit the spine at the base of the skull and pass through several layers of muscle tissue. If this area of the spine is restricted or the muscles are tight it can irritate the nerves in the scalp and cause a headache. As you know, chiropractic helps to loosen the muscles in the shoulders and back and adjust any distortions in the spine that could be irritating those nerves. Often relief from chronic headaches is immediate and dramatic!
I didn't cover Migraine headaches in this email because they are considered to be in a category all their own. I have information available to anyone who would like it, regarding migraine headaches. Thanks for reading this week!
If anyone would like Dr. Chris to come into their workplace and conduct an informational talk on any variety of topics (headaches, workplace ergonomics, stress, fybromyalgia, etc.) please contact us at the office and we'd be happy to set something up.
Take care and be healthy!
Karla H.
Roscoe Chiropractic Centre
Roscoe Chiropractic Centre
Ten Ways Chiropractic Can Improve Your Life - July 15, 2010
Dear friends of Roscoe Chiropractic,
Well, I think summer is here, for anyone who had any questions about it. I hope everyone is finding ways to stay cool this week! This week I'll keep it short and sweet and simply share 10 ways that Chiropractic can improve your life.
1. Chiropractic Alleviates Pain
Instead of covering up that pain with medication, chiropractic addresses the underlying causes.
2. Chiropractic Prevents Other Conditions
As nice as it is, chiropractic isn't just for pain -- research shows that chiropractic adjustments may aid in warding off a variety of conditions such as infantile colic, ear infections, PMS, high blood pressure, and behavioral problems.
It's speculated that chiropractic adjustments help in these areas because it addresses the nervous system's function which controls all of the body's processes.
3. Chiropractic Boosts Productivity
Regular chiropractic care helps to stave off work-related injuries like carpal tunnel and low back pain associated with sitting for long periods of time at ergonomically incorrect work stations. By correcting these injuries or preventing them altogether productivity is elevated.
4. Chiropractic May Make You Smarter
Researchers have mapped the brains activity before and after a chiropractic adjustment of the upper spine/neck (cervical spine) and it revealed that cognitive function was stimulated after the adjustment.
5. Chiropractic Boosts Immunity
Scientific research shows that regularly scheduled chiropractic care may boost the body's immune response. This also ties back to the nervous system function.
6. Chiropractic Reduces Stress
Chiropractic care allows the body to achieve balance and thus reduces stress. By alleviated the body of aches and pains related to spinal distortions it helps keep patients free to exercise regularly, which is important in reducing stress-related anxiety and depression.
7. Chiropractic Increases Physical Activity
Many patients have found that chiropractic care has a tendency to jump-start a more wellness oriented lifestyle.
8. Chiropractic Allows Patients to Avoid Many Medications
People who maintain regular chiropractic care are far less likely to overuse or misuse medication. This is due, in part to a focus on prevention.
9. Chiropractic Improves Sleep Quality
Due to the reduction in pain and anxiety, which are generally the culprits in sleeplessness, people who utilize chiropractic get a better, more full nights sleep.
10. Chiropractic Creates Wellness
Chiropractic can empower it's patients. It's a way for an individual to take control of their health and begin making positive decisions for their life.
Thanks everyone for reading! The information in this email is available in a handout we have available in the office upon request. Stay healthy!
Karla H.
Roscoe Chiropractic Centre
Well, I think summer is here, for anyone who had any questions about it. I hope everyone is finding ways to stay cool this week! This week I'll keep it short and sweet and simply share 10 ways that Chiropractic can improve your life.
1. Chiropractic Alleviates Pain
Instead of covering up that pain with medication, chiropractic addresses the underlying causes.
2. Chiropractic Prevents Other Conditions
As nice as it is, chiropractic isn't just for pain -- research shows that chiropractic adjustments may aid in warding off a variety of conditions such as infantile colic, ear infections, PMS, high blood pressure, and behavioral problems.
It's speculated that chiropractic adjustments help in these areas because it addresses the nervous system's function which controls all of the body's processes.
3. Chiropractic Boosts Productivity
Regular chiropractic care helps to stave off work-related injuries like carpal tunnel and low back pain associated with sitting for long periods of time at ergonomically incorrect work stations. By correcting these injuries or preventing them altogether productivity is elevated.
4. Chiropractic May Make You Smarter
Researchers have mapped the brains activity before and after a chiropractic adjustment of the upper spine/neck (cervical spine) and it revealed that cognitive function was stimulated after the adjustment.
5. Chiropractic Boosts Immunity
Scientific research shows that regularly scheduled chiropractic care may boost the body's immune response. This also ties back to the nervous system function.
6. Chiropractic Reduces Stress
Chiropractic care allows the body to achieve balance and thus reduces stress. By alleviated the body of aches and pains related to spinal distortions it helps keep patients free to exercise regularly, which is important in reducing stress-related anxiety and depression.
7. Chiropractic Increases Physical Activity
Many patients have found that chiropractic care has a tendency to jump-start a more wellness oriented lifestyle.
8. Chiropractic Allows Patients to Avoid Many Medications
People who maintain regular chiropractic care are far less likely to overuse or misuse medication. This is due, in part to a focus on prevention.
9. Chiropractic Improves Sleep Quality
Due to the reduction in pain and anxiety, which are generally the culprits in sleeplessness, people who utilize chiropractic get a better, more full nights sleep.
10. Chiropractic Creates Wellness
Chiropractic can empower it's patients. It's a way for an individual to take control of their health and begin making positive decisions for their life.
Thanks everyone for reading! The information in this email is available in a handout we have available in the office upon request. Stay healthy!
Karla H.
Roscoe Chiropractic Centre
How Effective is Chiropractic Really? -- July 8, 2010
Dear friends of Roscoe Chiropractic,
Here's to hoping everyone had a marvelous Independence Day and enjoyed the perfect weather last week/end. Last Friday I was perusing the headlines on Yahoo! and came across a health article outlining tips for common ailments. Back pain was listed and I read eagerly on to find out what options they offer as treatments for common back pain. I suppose I shouldn't have been terribly surprised but they proudly listed over the counter drugs, prescription drugs and then surgery as the options to take care of your back pain. They didn't even offer any "alternative" treatments as options. Not that you or I, see Chiropractic as alternative but apparently it's not even worth mentioning. I meant to save the link and forgot, but I did a simple Google search on "back pain treatments" and while this article does offer three sentences or so on Chiropractic on the last page of the article, it wasn't until they listed 4 previous pages of drugs and types of surgeries you should get first! Feel free to check it out, it's kind of funny in a scary way: http://www.spineuniverse.com/conditions/back-pain/back-pain-treatment-acupuncture-chiropractic
I say scary because so many people do not know the many benefits of Chiropractic not just for back pain but a myriad of other areas of overall health. Then they read these articles that throw it in not as a real, viable option but as something "alternative" and unproven and instead peddle them drugs and expensive, possibly dangerous surgeries as their only "real" options. This is clearly my own opinion but I'd like to share some studies that show that Chiropractic is more effective in low-back pain treatment than other medical care.
The study was published in the Journal of Alternative and Complementary Medicine and it compared chiropractic care to medical care for patients with chronic low back pain. It is important that this study looked at chronic back pain because it is already pretty widely proven that chiropractic is effective alleviating acute back problems from injury, so this study focused on the long term less specific issues of chronic back pain. The patients all entered the study with back pain for 12 weeks or longer and similar levels of pain. They were split randomly into a medical treatment group and a chiropractic treatment group.
In the medical treatment group the patients were treated with oral and injected medications and electrical nerve stimulation. In the chiropractic treatment group the patients received standard adjustments to alleviate vertebral subluxations. The findings from this study showed that the chiropractic patients "enjoyed significant improvement" over those in the medical treatment group, in the reduction of disability as well as a reduction of pain intensity. The findings were supported by identical patient evaluations given throughout the duration of the study for both groups.
I know the language in those findings is vague but please feel free to look up the actual study for more specific numbers, the title is as follows:
A Comparison Between Chiropractic Management and Pain Clinic Management for Chronic Low-Back Pain in a National Health Service Outpatient Clinic. June 2008 in the aforementioned journal.
I hope you found this as interesting as I did, especially looking at how the general populations views chiropractic, its kind of up to those of us who are "in the know" so to speak, to share it's benefits with those we love, otherwise they may get their information from some article they googled.
I hope everyone is well! Take care and stay cool in this hot weather.
Karla H.
Roscoe Chiropractic Centre
Here's to hoping everyone had a marvelous Independence Day and enjoyed the perfect weather last week/end. Last Friday I was perusing the headlines on Yahoo! and came across a health article outlining tips for common ailments. Back pain was listed and I read eagerly on to find out what options they offer as treatments for common back pain. I suppose I shouldn't have been terribly surprised but they proudly listed over the counter drugs, prescription drugs and then surgery as the options to take care of your back pain. They didn't even offer any "alternative" treatments as options. Not that you or I, see Chiropractic as alternative but apparently it's not even worth mentioning. I meant to save the link and forgot, but I did a simple Google search on "back pain treatments" and while this article does offer three sentences or so on Chiropractic on the last page of the article, it wasn't until they listed 4 previous pages of drugs and types of surgeries you should get first! Feel free to check it out, it's kind of funny in a scary way: http://www.spineuniverse.com/conditions/back-pain/back-pain-treatment-acupuncture-chiropractic
I say scary because so many people do not know the many benefits of Chiropractic not just for back pain but a myriad of other areas of overall health. Then they read these articles that throw it in not as a real, viable option but as something "alternative" and unproven and instead peddle them drugs and expensive, possibly dangerous surgeries as their only "real" options. This is clearly my own opinion but I'd like to share some studies that show that Chiropractic is more effective in low-back pain treatment than other medical care.
The study was published in the Journal of Alternative and Complementary Medicine and it compared chiropractic care to medical care for patients with chronic low back pain. It is important that this study looked at chronic back pain because it is already pretty widely proven that chiropractic is effective alleviating acute back problems from injury, so this study focused on the long term less specific issues of chronic back pain. The patients all entered the study with back pain for 12 weeks or longer and similar levels of pain. They were split randomly into a medical treatment group and a chiropractic treatment group.
In the medical treatment group the patients were treated with oral and injected medications and electrical nerve stimulation. In the chiropractic treatment group the patients received standard adjustments to alleviate vertebral subluxations. The findings from this study showed that the chiropractic patients "enjoyed significant improvement" over those in the medical treatment group, in the reduction of disability as well as a reduction of pain intensity. The findings were supported by identical patient evaluations given throughout the duration of the study for both groups.
I know the language in those findings is vague but please feel free to look up the actual study for more specific numbers, the title is as follows:
A Comparison Between Chiropractic Management and Pain Clinic Management for Chronic Low-Back Pain in a National Health Service Outpatient Clinic. June 2008 in the aforementioned journal.
I hope you found this as interesting as I did, especially looking at how the general populations views chiropractic, its kind of up to those of us who are "in the know" so to speak, to share it's benefits with those we love, otherwise they may get their information from some article they googled.
I hope everyone is well! Take care and stay cool in this hot weather.
Karla H.
Roscoe Chiropractic Centre
Chiropractic Adjustments Can Make You Happy...no really! - July 1, 2010
Dear Friends of Roscoe Chiropractic,
Have you ever missed a scheduled appointment with Dr. Chris and then got so busy it was difficult to reschedule. It's happened to all of us at least once. Eventually you feel it though and end up back in to see him, but here is an interesting addition. Getting regular adjustments not only helps you feel better physically but can also improve you overall well-being and mood.
Studies actually show that well-being may be directly tied to vertebral subluxations (for those who don't know what that is: it's when your vertebrae have restricted mobility). The studies showed that after nine months of chiropractic care a woman who had previously scored low on a quality of life measurement had a significantly improved score. What does this mean?
Well it could be that her pain had subsided and that alone was enough to improve her mood. It also may have something to do with improved communication in her Nervous System via her spine. Unknown factors could be that her interest in Chiropractic also sparked an interest in improving her wellness in other ways (exercise and diet). No matter how you look at it her adjustments improved her quality of life and lifted her mood. This is a good thing! It is shown that patients of chiropractic have a tendency to choose healthier lifestyles in general than people who do not see a chiropractor.
It is also shown that chiropractic adjustments can help relieve Depression and Anxiety. By restoring normal nerve function with specific adjustments, symptoms of depression and anxiety can be alleviated. This is big news because these mood disorders are extremely common and are treated almost solely with medication that generally carries a variety of side-affects.
Unlike medication, chiropractic is a long-term, all natural approach to being healthy in mind and body. It is something that should be seen as integral to your health as your diet and exercise. Keeping your spine healthy is important in a variety of aspects of your overall-well-being.
If you're interested in more information Dr. Chris is holding bi-monthly spinal health workshops. They are held on the first and third Monday of each month at 7:15pm. There is no cost and we encourage everyone to come at least once! Talk to me if you'd like to sign up. The first one will be on July 5th at 7:15pm.
I hope everyone is well and gearing up for a great Independence Day Weekend.
Take Care,
Karla H.
Roscoe Chiropractic Centre
Have you ever missed a scheduled appointment with Dr. Chris and then got so busy it was difficult to reschedule. It's happened to all of us at least once. Eventually you feel it though and end up back in to see him, but here is an interesting addition. Getting regular adjustments not only helps you feel better physically but can also improve you overall well-being and mood.
Studies actually show that well-being may be directly tied to vertebral subluxations (for those who don't know what that is: it's when your vertebrae have restricted mobility). The studies showed that after nine months of chiropractic care a woman who had previously scored low on a quality of life measurement had a significantly improved score. What does this mean?
Well it could be that her pain had subsided and that alone was enough to improve her mood. It also may have something to do with improved communication in her Nervous System via her spine. Unknown factors could be that her interest in Chiropractic also sparked an interest in improving her wellness in other ways (exercise and diet). No matter how you look at it her adjustments improved her quality of life and lifted her mood. This is a good thing! It is shown that patients of chiropractic have a tendency to choose healthier lifestyles in general than people who do not see a chiropractor.
It is also shown that chiropractic adjustments can help relieve Depression and Anxiety. By restoring normal nerve function with specific adjustments, symptoms of depression and anxiety can be alleviated. This is big news because these mood disorders are extremely common and are treated almost solely with medication that generally carries a variety of side-affects.
Unlike medication, chiropractic is a long-term, all natural approach to being healthy in mind and body. It is something that should be seen as integral to your health as your diet and exercise. Keeping your spine healthy is important in a variety of aspects of your overall-well-being.
If you're interested in more information Dr. Chris is holding bi-monthly spinal health workshops. They are held on the first and third Monday of each month at 7:15pm. There is no cost and we encourage everyone to come at least once! Talk to me if you'd like to sign up. The first one will be on July 5th at 7:15pm.
I hope everyone is well and gearing up for a great Independence Day Weekend.
Take Care,
Karla H.
Roscoe Chiropractic Centre
Thursday, January 20, 2011
10 Week Plan to Wellness - June 17, 2010
Dear friends of Roscoe Chiropractic,
I don't know about you, but when I see a subject line like the one above about "Wellness Plans" I think OK fine, yes exercise and better nutrition -- what else could there be? I'm so glad you asked! Here are a few things you can begin to implement in your life to help you feel better across the board. They suggest you split these up into weeks so as not to be overwhelmed. It's probably a good idea for the sake of actually sticking with any of it as well.
Week One: Spinal Health
We've all got this one in the bag, right? Haven't seen Dr. Chris recently? Schedule an appointment and get $12 off if you haven't been in yet this month. :)
Week Two: De-Stress!
This is a tough one to accomplish in only a week, so start by re-evaluating your daily schedule and cut some stuff out that is causing you to be overly busy.
Week Three: Re-think that pain killer
Take stock of how much you medicate. This includes caffeine. Come up with other options for staying alert or alleviating pain (generally this includes being pro-active instead of re-active).
Week Four: Say hello to your bed at a reasonable time
Going along with re-adjusting your daily schedule -- make sure you have adequate time to wind down and get some good shut eye every night.
Week Five: Here it is -- NUTRITION! <-- It had to be there... ;)
Spend a week cutting out the junk food! It's not easy at first but once you realize the hold it has on you, you'll probably feel pretty convicted about getting rid of it. Brainstorm healthy alternatives to these foods that you'll enjoy just as much.
Week Six: Ha ha -- EXERCISE < --- it wouldn't be a complete list without it.
Regular exercise is daunting challenge...at first, but I can promise it becomes the part of your day you look forward to if you just push yourself in the beginning. Find something FUN that you can do to begin this process.
Week Seven: Get outside
Well, don't just get outside, go somewhere green. Take time this week to go the forest preserve or Beckman Mill. Nature has a way of making us slow down and appreciate the beauty around us.
Week Eight: Financial Health
Ooo, icky, this is something so many people avoid and it is such a huge source of stress. Take some serious time and review your budget and maybe get a handle on extra spending. Set a goal to save -- even if it's $5 a week until you can afford more. Just knowing you're putting the effort out there will help you feel better about your finances.
Week Nine: Find your spiritual side
Research shows those that engage in regular spiritual pursuits enjoy longer lives, reduced blood pressure and a lower likelihood of disease. Prayer is healthy. :)
Week Ten: Be a glass half full person
Adjust your perspective and attitude. If you have a tendency to be negative about your life it will be much harder to be happy. It is entirely up to you how you handle your life situations. You can choose to be positive, even if you have to fake it initially, you will end up actually feeling good about things. :) Try it, it works.
This is a lot of stuff to digest so if you want more information I would be happy to offer some print outs of this information! Now get off the computer and go outside to enjoy this gorgeous day! Stay well!
Karla H.
Roscoe Chiropractic Centre
I don't know about you, but when I see a subject line like the one above about "Wellness Plans" I think OK fine, yes exercise and better nutrition -- what else could there be? I'm so glad you asked! Here are a few things you can begin to implement in your life to help you feel better across the board. They suggest you split these up into weeks so as not to be overwhelmed. It's probably a good idea for the sake of actually sticking with any of it as well.
Week One: Spinal Health
We've all got this one in the bag, right? Haven't seen Dr. Chris recently? Schedule an appointment and get $12 off if you haven't been in yet this month. :)
Week Two: De-Stress!
This is a tough one to accomplish in only a week, so start by re-evaluating your daily schedule and cut some stuff out that is causing you to be overly busy.
Week Three: Re-think that pain killer
Take stock of how much you medicate. This includes caffeine. Come up with other options for staying alert or alleviating pain (generally this includes being pro-active instead of re-active).
Week Four: Say hello to your bed at a reasonable time
Going along with re-adjusting your daily schedule -- make sure you have adequate time to wind down and get some good shut eye every night.
Week Five: Here it is -- NUTRITION! <-- It had to be there... ;)
Spend a week cutting out the junk food! It's not easy at first but once you realize the hold it has on you, you'll probably feel pretty convicted about getting rid of it. Brainstorm healthy alternatives to these foods that you'll enjoy just as much.
Week Six: Ha ha -- EXERCISE < --- it wouldn't be a complete list without it.
Regular exercise is daunting challenge...at first, but I can promise it becomes the part of your day you look forward to if you just push yourself in the beginning. Find something FUN that you can do to begin this process.
Week Seven: Get outside
Well, don't just get outside, go somewhere green. Take time this week to go the forest preserve or Beckman Mill. Nature has a way of making us slow down and appreciate the beauty around us.
Week Eight: Financial Health
Ooo, icky, this is something so many people avoid and it is such a huge source of stress. Take some serious time and review your budget and maybe get a handle on extra spending. Set a goal to save -- even if it's $5 a week until you can afford more. Just knowing you're putting the effort out there will help you feel better about your finances.
Week Nine: Find your spiritual side
Research shows those that engage in regular spiritual pursuits enjoy longer lives, reduced blood pressure and a lower likelihood of disease. Prayer is healthy. :)
Week Ten: Be a glass half full person
Adjust your perspective and attitude. If you have a tendency to be negative about your life it will be much harder to be happy. It is entirely up to you how you handle your life situations. You can choose to be positive, even if you have to fake it initially, you will end up actually feeling good about things. :) Try it, it works.
This is a lot of stuff to digest so if you want more information I would be happy to offer some print outs of this information! Now get off the computer and go outside to enjoy this gorgeous day! Stay well!
Karla H.
Roscoe Chiropractic Centre
The Skinny on High Fructose Corn Syrup - June 11, 2010
Dear Friends of Roscoe Chiropractic,
Just this morning I was perusing my pantry (which at the moment is fairly sparse) while trying to find something quick to eat for breakfast. I picked up a box of fiber granola bars and almost as an afterthought I glanced at the ingredients, bad idea, the 2nd, 4th, 5th, 7th, and 10th ingredient either were sugar or contained sugar. So I picked up the box of generic rice crispy cereal, and shockingly the second ingredient was sugar! I grabbed the box of organic fiber cereal that I picked up in the natural foods aisle and spent $4 on, and sure enough..added sugar. Needless to say I didn't eat any of those things this morning (if you really want to know, I cut up some strawberries because I figured if I was going to eat sugar for breakfast it may as well be natural sugar.).
Now I know the subject line is about High Fructose Corn Syrup (HFCS), but the idea is the same, added sweeteners and what they mean for our health. Some may say that the controversy over HFCS is all conspiracy theory about the FDA's desire for money over care for the citizen's health, but lets take a look at it anyway.
Most HFCS is found in soft-drinks so if you don't drink soda you probably avoid a large portion of this hidden sweetener (I personally cut out soda about two months ago in favor of more water...remember the email on H2O?). You might be surprised to find that HFCS is used in all kinds of processed foods like cereal, bakery products and dairy. Ultimately the use of HFCS is economic because it's cheaper to covert cornstarch into HFCS than it is to use cane sugar or beet sugar, it's also easier to transport and has a much longer shelf life.
Here is the question: Is HFCS natural? HFCS is being marketed as natural because it's derived from corn, however what you don't always know is what kinds of chemical processes that corn had to go through to become HFCS. The FDA does not regulate the use of the word "natural" so they can apply it to products that contain a laboratory developed sweetener that isn't found in nature at all.
Here is the next important question: Does the body process HFCS in a different way than table sugar or sugar in fruits and vegetables? Sugars and complex carbohydrates are broken down in the digestive tract, transported to the liver and released into the body as glucose. In order for the body to use the glucose it needs a corresponding amount of insulin. The argument FOR HFCS is that it is largely metabolized in the liver and negates the need for insulin. Straight to the liver means that it discourages the production of leptin which lets your brain know you are full.
Now we see a problem. The lack of insulin production needed and the lack of leptin being produced prevent the body from knowing when to stop eating. You can come to your own conclusions but it sure seems like there is a growing problem with childhood obesity (and obesity in general) and this COULD possibly be a contributing factor.
There is MUCH more to learn about HFCS, if you are still interested in learning more about how the brain processes HFCS and it's links to diabetes and obesity just let me know and I can get you a print out!
Thanks for joining me this week! Hope everyone is well. Stop in this month and get $12 off your first adjustment in June. Tell your friends and family to try us out this month and they'll get their first exam and x-rays free (monetary discounts are not applicable to medicare, a/a or w/c).
Take care,
Karla Harmon
Roscoe Chiropractic Centre
Just this morning I was perusing my pantry (which at the moment is fairly sparse) while trying to find something quick to eat for breakfast. I picked up a box of fiber granola bars and almost as an afterthought I glanced at the ingredients, bad idea, the 2nd, 4th, 5th, 7th, and 10th ingredient either were sugar or contained sugar. So I picked up the box of generic rice crispy cereal, and shockingly the second ingredient was sugar! I grabbed the box of organic fiber cereal that I picked up in the natural foods aisle and spent $4 on, and sure enough..added sugar. Needless to say I didn't eat any of those things this morning (if you really want to know, I cut up some strawberries because I figured if I was going to eat sugar for breakfast it may as well be natural sugar.).
Now I know the subject line is about High Fructose Corn Syrup (HFCS), but the idea is the same, added sweeteners and what they mean for our health. Some may say that the controversy over HFCS is all conspiracy theory about the FDA's desire for money over care for the citizen's health, but lets take a look at it anyway.
Most HFCS is found in soft-drinks so if you don't drink soda you probably avoid a large portion of this hidden sweetener (I personally cut out soda about two months ago in favor of more water...remember the email on H2O?). You might be surprised to find that HFCS is used in all kinds of processed foods like cereal, bakery products and dairy. Ultimately the use of HFCS is economic because it's cheaper to covert cornstarch into HFCS than it is to use cane sugar or beet sugar, it's also easier to transport and has a much longer shelf life.
Here is the question: Is HFCS natural? HFCS is being marketed as natural because it's derived from corn, however what you don't always know is what kinds of chemical processes that corn had to go through to become HFCS. The FDA does not regulate the use of the word "natural" so they can apply it to products that contain a laboratory developed sweetener that isn't found in nature at all.
Here is the next important question: Does the body process HFCS in a different way than table sugar or sugar in fruits and vegetables? Sugars and complex carbohydrates are broken down in the digestive tract, transported to the liver and released into the body as glucose. In order for the body to use the glucose it needs a corresponding amount of insulin. The argument FOR HFCS is that it is largely metabolized in the liver and negates the need for insulin. Straight to the liver means that it discourages the production of leptin which lets your brain know you are full.
Now we see a problem. The lack of insulin production needed and the lack of leptin being produced prevent the body from knowing when to stop eating. You can come to your own conclusions but it sure seems like there is a growing problem with childhood obesity (and obesity in general) and this COULD possibly be a contributing factor.
There is MUCH more to learn about HFCS, if you are still interested in learning more about how the brain processes HFCS and it's links to diabetes and obesity just let me know and I can get you a print out!
Thanks for joining me this week! Hope everyone is well. Stop in this month and get $12 off your first adjustment in June. Tell your friends and family to try us out this month and they'll get their first exam and x-rays free (monetary discounts are not applicable to medicare, a/a or w/c).
Take care,
Karla Harmon
Roscoe Chiropractic Centre
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