Tag: Prevention

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Your Body’s Circuit Panel

Your Body's Circuit Panel

Think of the electrical system in your home. When a power surge stresses the system, a circuit breaker trips to prevent the house from burning down. Now, what if the circuit that was tripped powered the refrigerator? The food inside would start to spoil unless you could get the power turned on before it was too late. As you can see – the problem is not the refrigerator, but the power to the refrigerator.

The tripped circuit breaker OBSTRUCTS the refrigerator’s power source preventing the refrigerator from operating efficiently. In regard to your body, when a structural shift is present, your nervous system is underpowered.

Why is this important? Your nervous system connects to every system in your body. From your muscles and bones, down to your organs like your heart and stomach. It even controls things like your immune system. In many ways, it’s like the electrical system of your house with your brain stem acting as the power source.

When our body has stress beyond our ability to adapt properly (like too many Christmas light strands plugged into a circuit), then the breaker will keep tripping (a recurring shift in the spine and associated secondary conditions).

Make sure your electrical system is working by getting all the necessary structural corrections, at True Health Chiropractic.

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6 Ways To Get More Movement Into Your Day

time-to-move

As a society, we need to stop thinking of exercise as something that requires a change of clothes and a warm-up – after all, you wouldn’t do either of those things in an emergency. Life is busy, and fitting in exercise can be tough – but it doesn’t have to be that hard. By making a few simple changes to your life, you’ll be in better shape in weeks. It’s worth the effort – as well as making you happier, there’s evidence that regular physical activity can protect you from everything from obesity to Alzheimer’s. To help, here are 6 ways to move more every day:

1. Always Take the Stairs

Simple, and yet so easy to avoid. It’s easy to rationalize taking the easy way – elevator, escalator, that cool motorized walkway thing at airports – because you’ve had a long day, or you’ve got a heavy bag, or because it barely burns any calories anyway, right? But that misses the point. There’s evidence that even minimal amounts of resistance exercise can increase your body’s levels of a substance called GLUT4, which encourages calories from food to be stored in muscle cells rather than as body fat – so even a single flight of stairs helps.

2. Walk More

You’ve heard this one before, but it’s worth looking at the numbers to get the full picture. According to a 2012 study, participants who ran one mile burned 112 calories, but those walking a mile still burned 88. While running means preparation, getting changed, finding a shower and – depending on how fast you go – a level of unpleasantness that can be tough to get psyched up for. Walking is just walking. Get off the bus a stop earlier, or park a little farther away and enjoy your exercise – without any need for equipment.

3. Break Up Your Sitting

We’ve addressed this over on over on this blog. Sitting down puts your body in neutral – it constricts circulation, slows your metabolism, shuts off muscles and tightens your connective tissues (fascia). Even exercising for an hour a day can’t do much to compensate for the 10 hours you spend slumping in a variety of chairs. But fortunately there’s a solution: just stand up. Take small breaks as frequently as possible. Go to the bathroom. Use a smaller water cup so you have to refill it more often. Do a lap around the office. Ask for a stand-up desk. Step outside for a minute to get some fresh air. Stand while you’re talking on the phone.

4. Sit on the Floor at Home

Yes, like a child. Here’s why: modern sofa technology has advanced to the point where you can remain essentially motionless through an entire Netflix streaming session, but if you sit on the floor for exactly the same amount of time  you’ll be squirming, stretching, essentially changing position the entire time. If you’re feeling really motivated, this would also be an ideal opportunity to foam-roll away some of the aches and pains of everyday life – there’s a brief guide to that here.

5. Do the 10-minute Squat Every Day

In most countries, the deep squat is still part of everyday life – it’s just how you sit, relax, or go to the toilet. For many Americans, user of chairs and western toilets –  – we probably haven’t done one in years. But you should – it’ll help enormously with your hip and ankle mobility, as well as providing you with a jolt of isometric exercise. Mobility expert Kelly Starrett suggests that you should be able to hold the position for 10 minutes, but if you can’t, just start with a minute at a time – it all counts, and it all adds up.

6. Get a Pull-up Bar

If you’re doing a lot of sitting – as in hunching over your desk or driving in a car all day – you should be doing pull-ups. They’ll counteract the computer-hunch, improve the health of your spine, build your arms and work your core muscles better than weighted crunches. Get a bar that clips over your door frame and aim to do one or two reps each time you pass through it during the day. Can’t do a pull-up? Try this: “Jump” to the top position, then lower yourself as slowly as you can – just for a rep or two. You’ll get there eventually.

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Performance and Prevention With Chiropractic

performance chiro

Recent research from New Zealand has found that Chiropractic care may reduce gym and fitness-related injuries while also improving performance.

According to Dr Heidi Haavik, Director of Research at the New Zealand College of Chiropractic, the inability of some people to properly activate and control their core muscles when engaging in exercise, predisposes them to injury – particularly in the lower back. This may be reversible with regular chiropractic care.

“We know that delayed trunk muscle reflex responses increase the risk of low back injuries. Research suggests that this is partly due to a failure of the brain to predict what is going to happen during some movements. There is now accumulating evidence that chiropractic care may play a part in improving the ability of the brain to engage the core muscles appropriately and stabilize the spine”, states Dr Haavik.

The nervous system plays such an essential role in our bodies, especially when it comes to our fitness. Your nervous system connects to every system in your body – from your muscles and bones, down to your organs, it even controls things like your immune system. In many ways, it’s like the electrical system of your house with your brain acting as the power source. When there is interference to the nervous system (a structural shift in your spine) your electrical system will not work properly. When it comes to athletic performance, this interference results in an inability of the brain to activate the core muscles in time – which may be the cause of many gym and fitness-related injuries.

It’s important to note that poor nervous system coordination will not manifest itself as a ‘symptom’ until it is too late. So, if you’re only using chiropractic care as pain management – you’re missing out on this performance and prevention benefit.

Chiropractors and elite athletes have know for years that chiropractic care helps them perform at an optimal level – it seems that now science is finally starting to catch up and demonstrate how it actually works. From Dr. Haavik:

“Chiropractic care improves the communication between the brain and body and results in better control of the core muscles during body movements, so that your spine is at less risk of injury. We are also starting to see research developing which suggests that a single session of chiropractic care may improved muscle activation and increase muscle contractions equivalent to findings following three weeks of strength training. This line of research also suggests chiropractic care may possibly reduce muscle fatigue developing during strong contractions.”

In our office, we see Athletes, Crossfitters, Triatheletes, and Runners – and guess what? Most of them don’t have back pain, but are actually looking to make their bodies work more efficiently. After all, normal structure allows your body to operate smoothly and at its best.

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You Are As Old As Your Spine

aging spine

Aging is not just the number of years you’ve inhabited planet Earth, but rather the degree of wear and tear your body, brain, and vital organs are expressing at a given point in time. – Ronesh Sinha, MD

A spine with too much, too little, or improper movement directly affects the wiring and firing of nerves that come from your brain and travel down your spinal cord. Your brain and spinal cord act like the world’s most powerful computer chip which requires a proper information and power supply to work properly. Movement of the spine dictates how information is received in the brain through tiny little nerve ending’s called mechanoreceptors. The spine also houses critical nerves, arteries, and veins that carry food and waste in and out of the brain and spinal cord.

This is why – regardless of disease or symptoms – a healthy, properly moving, aligned spine is so essential to our health. By restoring motion to the spine (via the chiropractic adjustment), changes will begin to occur, such as: decrease in stress signals and stress hormones, decrease inflammation, and pain (if present) will subside. Most important of all, it results in a healthy body-brain neurological communication which is essential for overall health.

When it comes to your spine – the things we do on a daily basis are either moving us towards a healthy spine or away from health and towards a degenerating spine. Research shows that a joint (aka your spine) that has lost a degree of its normal movement will begin degenerating at a rate measurable within one week of onset. It’s important to realize that this degenerative process will continue, often painlessly, until significant degeneration has occurred. This is a big reason why you don’t need to be in pain to have chiropractic care in our office.

The following are the good and bad in keeping your spine as young as possible:

The Good

  • Periodic chiropractic checkups – Regardless of symptoms, the research shows we are much healthier with a properly moving spine than without.
  • Stretch regularly – Consider how inflexible most people are – how do you think they got that way? Muscles abide by the “use it or lose it” principle. Avoid this fate by isolating key muscle groups and giving them a good daily stretch (Patients in our office receive customized stretches based on their individual needs).
  • Proper hydration – Your spine and its supportive structures work best when they’re hydrated. Most people will not drink enough water to replace their original fluid deficit, and this problem is exacerbated with age.
  • Daily exercise – Ideally we should be spending a good portion of our days walking, standing and moving in general. If we don’t our bodies rebel and health declines. Do some form of exercise that significantly raises your heart rate for 30 minutes at least four times a week.
  • Supportive sleep environment – Your bed and pillow should both help keep your body in natural alignment. Dated and flimsy mattresses stress your hips, pelvis, and back, which inevitably lead to chronic pain. Buy a quality pillow that keeps your head level, and use a good mattress that firmly (yet comfortably) prevents your spine from dipping or sagging while you sleep.
  • Be mindful of your posture – This applies to whatever you’re doing, whether you’re at work, home, in the car, at the gym, or simply standing up. Good posture has benefits; poor posture has consequences.
  • Proper nutrition –  A nutrient-rich diet with a diversity of plants, healthy proteins and high quality, healthy fats actually feed and nourish your genes, slowing the degenerative process.

The Bad

  • Poor general posture (slouching) – With proper postural awareness, you can save years of wear and tear on the spine, and maintain full function of the delicate nervous system.
  • Sedentary lifestyle – A study done in over 2,000 identical twins who carry the same genetic material showed that the more active twins had longer, healthier telomeres than their genetically identical siblings.  The most active twins had genes that appeared 9 years younger than their inactive siblings. Spend less time on your computer/phone and move daily.
  • Stress – Chronic stress promotes inflammation and oxidative damage that is inflicted upon DNA, which increases disease risk and accelerates aging.
  • Sleeping on your stomach – Having your head and neck turned to one side while sleeping can significantly strain the muscles and ligaments of the spine. Repeatedly doing so every night for years slowly adds pressure to the joints and nerves, contributing to spinal degeneration and allowing for the development of a variety of health problems.
  • Neglecting your spine by not getting periodic chiropractic checkups – By restoring motion and removing nerve interference – you can begin to function how you were designed to.
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How to Avoid Chronic Inflammation

inflammation

Our lifestyle is so far off track – particularly from a dietary perspective -that nearly all people today are living in a state of unhealthy, chronic inflammation. It’s no wonder that we’re seeing ever-increasing rates of inflammatory related conditions and diseases. Chronic inflammation is an issue because it results in putting our body into a reactive mode sustained over time that results in destructive physiology. In other words, chronic inflammation could be described as being sick all the time, throughout the body.

The good news is that it’s almost always caused by our lifestyle choices. There are a number of choices that we can make (or not make) that will result in an inflammatory response within the body.

Foods That Cause Inflammation

  • Processed Vegetable Oils: These are some of the most chemically altered foods in our diets, yet they get promoted as healthy. They cause disease, and they’re in everything (think soybean, corn, sunflower, safflower, etc)
  • Grains: Bread, cereals, pasta, pizza, bagels, crackers – aka the foods most people eat on a daily basis.
  • Sugars (and foods that act like sugar): Our bodies are not meant to break down as much sugar as we consume. (think bread, cereals, pasta, pizza, bagels, crackers – got it?)

How Our Lifestyle Contributes To Inflammation

Stress is also a major contributor to chronic inflammation for many people; stress results in a cascade of metabolic responses within the body, lead by cortisol, the chief stress hormone. Stress creates a perfect storm of disease-producing reactions, lead by an inflammatory response – causing increased blood pressure, heart rate, blood fats, insulin resistance, along with decreased immune function, digestion, reproductive hormones, and serotonin.

There are times when the body’s stress response is appropriate or healthy; for example, a normal or healthy stress response occurs when we stress our bodies during exercise, or get chased by a mountain lion; the body is designed to endure or cope with these relatively brief periods of stress. It becomes inappropriate or unhealthy when the stress is induced from unnatural things (bad foods, stress from bad relationships, bad jobs, lack of sleep, etc.), and/or when stress occurs over sustained periods of time (i.e. long-term stress from our hectic, over-scheduled, digitally demanding, sedentary, debt-laden, traffic-stuck lives).

How To Avoid Chronic Inflammation

  • Significantly reduce your intake of processed foods. By avoiding processed foods, you get extreme benefits because you avoid processed vegetable oils, sugar, and flour, ALL of which promote inflammation in the body (along with directly or indirectly causing obesity, diabetes, cancer, heart disease, autoimmune, and dementia disorders).
  • Stop eating sugar and foods that act like sugar
  • Stop eating grains (grains present a triple threat – in addition to promoting inflammation, grains promote high insulin levels and intestinal permeability or leaky gut syndrome, which leads to a whole host of conditions)
  • Eat lots of organic plant foods (aim for more vegetables than fruit each day)
  • Eat pastured animal proteins (not feedlot, grain-fed meats)
  • Eat healthy fats – this includes coconut oil, raw nuts, avocado, butter from pastured cows, meat from pastured animals, wild-caught fish.
  • Exercise regularly and to the point of exertion. BUT when going for exertion, short-interval, high intensity is what you’re after, not sustained endurance exercise – meaning functional training type of exercise such as CrossFit or hour-long Bootcamp classes are what’s recommended, not training for marathons, or going to the gym for 90 minute sessions on a treadmill or bike.
  • Supplement with a high-quality omega-3 fish oil which helps to balance the critical omega-6 to omega-3 ratio in the body (people today get too much omega-6 from vegetable oils, grains, and grain fed animals; and disruption in the omega-6:omega-3 ratio leads to inflammation, disease, etc.).