2) Find a buddy, a class, or a group. Humans desire companionship. When someone is depending on you and striving for the same goals, this helps motivate you. Not only that, it makes exercise more fun.

3) Get back to basics. Don’t think you need fancy equipment to get a great workout. Gyms of the future will move away from elaborate exercise machines. Fitness trainers are going back to basic equipment like medicine balls, free weights and Swiss balls.

Elaine Magee, MPH, RD

Guyton Physiology

Braelyn has always enjoyed bath time. Whoever knew foam ABCs would be such a big hit? Brant has recently decided that just sitting in the bath tub isn’t nearly as fun as crawling, pulling up and throwing himself around the tub. I swear he goes under the water at least 3 or 4 times.

It was turning out to be a “normal” bath. And then dad decided to come in the bathroom to observe the fun. Something changed in Brant. It was like, “Oh my dad’s here. I better impress him.” Bath time just got amped up. Brant was all over the place. Jarrod and I were laughing at his craziness and lack of fear.

Braelyn decided to join in the fun. Well the fun didn’t last much longer. She stood up and her feet immediately slipped out from under her, and her face hit the side of the tub. Her front teeth actually chipped the side of the tub. I was in shock. Blood was everywhere. I was for sure her two front teeth were gone.

We went into emergency mode. One of our favorite neighbors kept Brant, and we were on our way to the ER. Her teeth weren’t missing but damaged enough to require repair. There is now a firm “No Standing” in the bath tub rule. I am sure it won’t be our last visit to the ER, but I need a long break before the next one.

Please keep Braelyn in your prayers this week. On Thursday she has to be put under anesthesia for the repairs to her teeth.

1) never smoked or quit more than a year ago;

2) a healthy body mass index (BMI), an estimate of body fat determined by a formula using weight and height;

3) physical activity, and more is better. (The new measure says at least 150 minutes per week of moderate-intensity exercise is necessary for ideal health, or 75 minutes weekly of vigorous physical activity);

4) blood pressure below 120/80;

5) fasting blood glucose less than 100 milligrams/deciliter, a fasting measure of blood sugar level;

6) total cholesterol of less than 200 milligrams/deciliter; and

7) eating a healthy diet. Healthy factors in a 2,000-calorie diet include: at least 4.5 cups of fruits and vegetables per day; at least two 3.5 oz. servings of fish per week, preferably oily fish; at least three 1-ounce servings of fiber-rich whole grains per day; limiting sodium to less than 1,500 milligrams a day; and drinking no more than 36 ounces of sugar-sweetened beverages weekly.

The American Heart Association hopes a couple of great things happen if people follow these 7 steps: By 2020, Americans could have improved their cardiovascular health by 20%, and also reduce deaths from cardiovascular-related diseases and strokes by 20%. This would not only add many years to countless lives, it would dramatically alter the QUALITY of life. Here’s the amazing thing about the AHA’s “new” finding…It Is NOTHING NEW! I’m sure this is not the first time you been advised to eat a healthy diet, exercise, don’t smoke, don’t eat too much salt, and stay away from sugar. Barring abnormal genetics, it’s incredible how simple living a healthy life can be, which is what Chiropractors have been saying for over 100 years. The key is living up to your genetic potential. And living up to your genetic potential is NOT about fancy technology, wonder drugs or surgeries. All of these advancements may save lives ONCE YOU ARE SICK, but they have nothing to do with staying healthy. The key to living up to your genetic potential is doing all of these simple things consistently for the rest of your life. That’s where it gets a little tricky. It is easy to eat right, exercise, etc. for a few weeks or months. What is difficult is doing all the right things for years and years and years. But, it all starts with a decision. The decision to take charge of your health and life. And when you do that – anything is possible. Make your decision and take your first steps to true health today.

Heat vs. Ice: This topic is controversial, as often, patients will be told by their friends and family to use the opposite of what we may recommend to our patients. In general, when pain is present, there is inflammation… so use ice to reduce swelling and pain. When heat is inappropriately utilized during this inflammatory phase of healing, vasodilation or, an increase in blood supply to the already swollen injured area often results in an increase in pain. The use of heat may be safely applied later in the healing process during the reparative phase of healing, but as long as pain is present, using ice is usually safer and more effective.

Daily Activities: Improper methods of performing sitting, bending, pulling, pushing, and lifting can perpetuate the inflammatory phase, slow down the healing process, and interfere/prevent people from returning to their desired activities of daily living, especially work. Improperly performing these routine activities is similar to picking at scab since you’re delaying the healing process and you can even make things worse for yourself.

Exercise: There are many exercises available for patients with low back pain. When deciding on the type of exercise, the position the patient feels best or, the least irritating is usually the direction to emphasize.

More specifically, for those who feel a reduction in pain when bending forward (referred to as “flexion-biased”), flexion exercises are usually indicated. Examples of these include raising a single knee to chest, double knee to chest, posterior pelvic tilts, sitting forward flexion, and hamstring stretches.

When bending backwards results in pain reduction (referred to as “extension-biased”), standing and bending backwards, performing a sagging type of pushup (”prone press-up”), laying backwards on large pillows or on a gym-ball are good exercises. The dosage or duration exercises must be determined individually and it is typically safer to start with 1 or 2 exercises and gradually increase the number as well as repetition and/or hold-times. If sharp/”bad” pain is noted, the patient is warned to discontinue that exercise and report this for further discussion with their chiropractor. It is normal and often a good sign when stretching/”good” pain is obtained at the end range of the exercise.

We recognized the importance of patient education in our approach to managing low back pain cases, and look forward in serving you and your family presently and, in the future.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR LOW BACK PAIN! FOR A FREE NO-OBLIGATION CONSULTATION CALL 512.263.0040

These are common patient history entries we frequently receive at our clinic. Headaches are one of the most common complaints prompting patients to visit a health care provider. Many patients ask, “…what is a headache?” The National Institutes of Health (NIH) describe four types of headache: vascular, muscular contraction or tension, traction and inflammatory.

The most common form of a vascular headache is migraine. Migraine sufferers usually complain of severe pain on one or both sides of the head, nausea or vomiting and sometimes visual changes. There is often a heightened sensitivity to light or noise prompting migraine sufferers to lay in a dark, quiet room until the migraine passes. Women are more likely to suffer from migraines than men and the severity of symptoms can be so extreme that all activity must be stopped until it passes.

The next most common type of vascular headache is the toxic headache produced by a fever. Other vascular headache types include “cluster” headaches, which are characterized by repeated episodes of intense pain that start in one spot and spread out from that spot. These may only last a few minutes to an hour but carry a very high level of pain and activity intolerance. Another common type of vascular headache is that resulting from high blood pressure.

Muscle contraction or tension headaches involve tightening of the facial and neck muscles. These often start in the neck and radiate over the top or to the sides of the head. The muscles in the neck are usually extremely tight and tender and often, moderate pressure applied with the finger or thumb to these muscles will prompt radiating pain into and/or over the top of the head. This can also result in significant activity intolerance but usually not as severe as migraine or cluster headaches.

Traction and inflammatory headaches result because of other conditions that range from a sinus infection to a stroke. These types of headaches can serve as a warning sign of a more significant or serious condition. Another example is meningitis as well as other conditions affecting the sinuses, spine, neck, ear, and teeth.

The NIH suggests, when headaches occur ≥3 times a month, that “… preventive treatment is usually recommended.” Certainly, in some cases, medication may be indicated but only after ruling out a more serious condition and after exhausting less invasive treatments that carry fewer side effects.

The American Chiropractic Association recommends: 1) avoid long time periods of staying in one position (computer, sewing machine, reading, etc.) and take stretching/neck range of motion exercise breaks every ½ to 1 hour; 2) Exercise – walking, low impact aerobics; 3) Avoid teeth clenching (due to straining the temporomandibular – TMJ, or jaw joint); 4) Drink lots of water – stay hydrated.

Chiropractic care may include spinal manipulation (adjustments), nutritional advice (dietary suggestions, vitamin/mineral options such as a B complex), exercise, posture retraining, and relaxation techniques. If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service. If headaches are a problem, doesn’t a trial of chiropractic make sense prior to utilizing a more risk oriented treatment option? We look forward in serving you and your family.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR HEADACHES!
FOR A FREE NO-OBLIGATION CONSULTATION CALL 512.263.0040

Other symptoms include sleep interruptions where shaking and flicking of the fingers is required to allow for a return to sleep. This is frequently caused by sleeping with the wrist in a cocked position, increasing the pressure inside the already swollen carpal tunnel. This is why a cock-up wrist splint usually helps as it disallows the wrist from bending to the extremes and the nerve is not pressured or pinched as much. Other symptoms include weakness of the grip, making it a challenge to unscrew a jar, open a door, and even sometimes turn the key when starting a car. Driving can also be affected as the hands often fall asleep while holding onto a steering wheel.

Pain can also affect the rest of the arm and sometimes the neck area. The median nerve can also be pinched in more than one place and may include the neck, shoulder, elbow as well as the wrist making it necessary to have all the areas treated for a satisfying result.

People at greatest risk are women > men, workers who handle small tools, computer workers, fast repetitive line workers, and people older than 40 years of age. People with other health conditions including rheumatoid arthritis, Lymes disease, rubella, pregnancy, birth control pill use, diabetes mellitus and menopause are at an increased risk of developing CTS. Certain foods such as caffeine, tobacco, and/or alcohol may also contribute to CTS.

Though treatment is very important –the sooner the better- prevention is most important. In fact, some simple approaches can make a big difference! Some of these include modifying the position of a computer chair, keyboard, monitor, or mouse (work station modifications), alternate between different tasks to reduce the repetition of work, stretch your forearms and fingers before, during and after work, and treat any underlying conditions. When symptoms first occur, these recommendations, as well as wearing a night wrist cock-up splint and seeing your chiropractor, will often reverse the condition without difficulty. If you wait too long and nerve damage occurs, it becomes a more challenging process to manage CTS and at times, even surgery will not be very helpful.

Some of the non-surgical treatment approaches you might expect from your chiropractor include joint manipulation and/or mobilization applied to the neck, wrist, elbow and/or shoulder, the application of physical therapy modalities such as ultrasound, electrical stim, and/or low level laser therapy (“light” therapy), as well as the use of wrist splints.

The University of Maryland Medical Center cites two research articles on chiropractic treatment for CTS. They report good results are usually obtained and that these good results continued for at least 6 months after treatment ended. The same reference also recommends nutrition and supplements in the management of CTS. Some of these include: eliminate food allergens (often milk, cheese, eggs, ice cream, glutens/wheat-grains, soy, corn, and preservatives) and eating foods high in B-vitamins (dark leafy greens like spinach, kale, and sea vegetables), anti-oxidants (fruits – blueberries, cherries, tomatoes; vegetables – squash, bell peppers), avoiding refined foods, using olive oil and adding omega 3 fatty acids to the diet (fish oil). Other vitamins including a multivitamin, B complex, Vit. C, alpha-lipoic acid, MSM, resveratrol, Vit. D, Co-Q10, magnesium can also really help.

We realize that you have a choice in where you choose for your healthcare services. If you, a friend or family member requires care for CTS, chiropractic care is a logical first choice and we would be honored to offer our services to you.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR CARPAL TUNNEL SYNDROME! FOR A FREE NO-OBLIGATION CONSULTATION CALL 512.263.0040

In general, the available evidence available is clear – seatbelts save lives! Regarding backseat passengers, wearing a seatbelt is 44% more effective at preventing death than riding unrestrained. Similarly, for those positioned in the rear of a van or sport utility vehicle, the use of rear seatbelts is 73% better at preventing a fatal outcome during a car crash. In more than one half of all fatal car accidents, the victims are not properly restrained. The National Highway Traffic Safety Administration (NHTSA) in 2008 reported the use of seatbelts increased 1% over 2007 with 83% of drivers wearing their seatbelts. The use of seatbelts increased to 90% on highways versus 80% on surface streets (in town). In states where rear seatbelts are required, 85% of adult backseat passengers complied versus states not mandating rear seat seatbelt use where only 66% of the passengers complied. The NHTSA has launched a campaign, “Click It or Ticket” and has provided a guide to seatbelt safety promoting the proper use of the seatbelt and have provided the following safety seatbelts tips:

• Make sure your seat belt fits snugly. Seat belts worn too loosely can cause broken ribs or injuries to your abdomen.
• Place the lap belt low on your hipbones and below your belly. Never put the lap belt across your belly.
• Place the shoulder belt across the center of the chest between the breasts.
• Never slip the upper part of the belt off your shoulder. Seat belts that are worn too high can cause broken ribs or injuries to your belly.
• The most effective safety protection available today for passenger vehicle occupants is lap/shoulder seat belts combined with air bags.

There is a common myth that seatbelts cause injuries at low speeds and therefore, it is better to not wear the seatbelt when simply traveling in town. There is overwhelming evidence in almost all circumstances, seatbelts save lives, even at low speed collisions. Because the forces that occur in low-speed crashes are transferred to the contents due to the lack of crushing metal and less vehicle damage, the occupants of a car struck at a low speed can be thrown about significantly… striking the windshield, side window and other contents inside the car. We realize that you have a choice in where you choose for your healthcare services. If you, a friend or family member requires care for whiplash, chiropractic care is a logical first choice and we would be honored to offer our services to you.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR WHIPLASH!
FOR A FREE NO-OBLIGATION CONSULTATION CALL 512.263.0040!

Now Is One Of Those Times

For example, there are a couple of alarming statistics and trends every parent should know. They have the potential to shape your children’s future in positive… or negative ways.  Here’s the first statistic every parent should know: According to a new study by the Kaiser Family Foundation, “The average young American now spends practically every waking minute, except for time spent in school, using a smart phone, computer, television or other electronic device.  “Those ages 8 to 18 spend more than 7½ hours a day with such devices, compared with less than 6½ hours 5 years ago.” That does not include time spent simply texting or talking on the phone.  It also found: “that heavy media use is associated with several negatives, including behavior problems and lower grades.”

Here’s the second statistic, as reported on January 20, 2010 in the New York Times: “Between 1977 and 2002, the percent of the American population eating 3 or more snacks a day increased to 42 percent from 11 percent, according to a large study of American nutritional habits conducted by the Agriculture Department with the Department of Health and Human Services.  Further, researchers found the percent of children surveyed who said they had eaten 3 meals on the previous day went down, while those who had a snack went up more than 40 percent.”

Even though these statistics are from several years ago, researchers in the article say the trends have not changed. It is very possible the situation is even worse today. Think about it. Food is everywhere. Have you been to an event for your children lately that did not have some snack for sale? As the New York Times’ article pointed out, these snacks are usually “junk food.” Here’s something very interesting from a parent interviewed for the article: Once a week, Vivian Zachary’s 6-year-old son, Joel, goes dashing for the vending machine at the gym after his gymnastics’ class ends at 5 p.m. “Last week it was a Fruit Roll-Up and a can of 7-Up,” Ms. Zachary wrote in an e-mail message. “I’m not sure why I let this go on, and I often think that if I were a better parent, or at least more able to tolerate incessant complaining, I would let him buy the snacks but not actually consume them until after dinner. But I have already established the pattern [the ‘rule’ in Joel’s mind], so there’s no going back now.”

Like the first sentence of this newsletter stated, “Being a parent is difficult.” It also pointed out how important this responsibility is. So, you have to ask yourself at some point…

Who Is Raising Who?

Who’s making the important decisions? Who is the parent and who is the child? And clearly… it is NEVER too late to start doing the right thing – no matter how difficult it may seem. When looking back on our lives, it is easy to see our “mistakes.” It is also easy to say we made those mistakes because we just didn’t know what to do at that time. We didn’t have the facts. We didn’t know the right answer.  But, that’s not true, because most of the time we DO KNOW THE RIGHT ANSWER. We do know what we should do. We just don’t choose to do it because it seems too darn hard. We take what seems to be the easy way out – and then deal with the terrible repercussions later.

A Great Story About This Instantly Comes To Mind…

Several children were asked to come into a room with an interviewer one-by-one. When the child sat down with the interviewer, one marshmallow was placed in the center of the table.  As soon as the “interview” was to begin, someone would enter the room and announce they needed the interviewer.  The interviewer would tell the child he had to leave… and the child had two choices…

The child could eat the marshmallow while he was gone or wait until he got back. If the child ate the marshmallow while he was gone, that’s all he would get. If the child waited until the interviewer got back, the child would get an entire bag of marshmallows.

As the story goes, these children were followed up later in life. The children who immediately ate the marshmallow had a tendency to lead difficult lives. They had a hard time keeping jobs and relationships. They usually did not amount to very much.

The kids who waited were very different. They tended to be very successful in most aspects of their lives. They had good jobs and healthy long-term relationships.  This story exemplifies the value of…

Delayed Gratification

In other words, the ability to put off a small reward, pleasure of satisfaction now, for a larger one in the future. Should you purchase those new shoes or big screen TV on your credit card today – or should you save your money and buy it with cash later? Should you eat that piece of chocolate – or go to the gym and exercise?

Should the parent in the quote above deal with her child complaining about getting a snack now or give in and have a larger problem in the future? We all know the right answer is NOT eating the marshmallow right now and getting a whole bag later. It is standing up to a 6 year old and making the right choice for them because it will lead to a better life for everyone.

Dealing with problems head-on, no matter how difficult they may seem at the time, is almost always the best choice.