Winter Wonderland

The winter season is back with us again. ?Make sure both you and your vehicle are ready for the winter weather.

If you or your loved ones are involved in an accident, make sure you are checked by one of our doctors. ?Don’t let winter get you hurting. ?Come by the office today and find out how you can be “Tuned Up” for the winter.

Inspire us

Unless you try…above what you have already mastered, you will never grow.

Ralph Waldo Emmerson

8 Easy Ways For Responding To Stress

 

neckStress is inevitable in life. It can be in the form of meeting deadlines, being stuck in a jam, or getting into a fight with your partner. All these can make your body react in either fight or flight response. However, being under stress for too long can make your body more vulnerable to life-threatening health problems.

Try these are 8 easy methods in times of stress:.

  1. Think positively. Being optimistic helps in stressful situations. Do not let stress affect our mind and keep focusing on the positive side of things. What we think may result in decisions that can guide us to better or worse situations. Thinking positively helps in making good decisions.
  2. Change your response to stress. Being able to manage stress means developing positive strategies to deal with stress. Think of stress as a reaction rather than an event. It makes it easier to identify healthier ways to manage stress.
  3. Task division. No man is an island. As an individual being, we can not survive being on our own. So do not try to handle all the tasks by yourself. Try to divide up all the tasks and if possible get your colleagues or friends to lend a hand out. It helps to strengthen the bonds between you and them as well.
  4. Manage your time. Time is such that once you have lost it, you can never get it back. Managing your time to have a fulfilling life and meeting deadlines on time will help to keep life on track.
  5. Learn your priorities. Our behavior towards ourselves and others may also contribute towards stress. Sometimes it is important to say “no” to requests that you find it hard to meet. Keep in mind that by saying ‘yes’ to everything may please everyone but you may add on more stress and cause disappointment if the target is not meet.
  6. Meditate to take a break. Meditation techniques have long been used to calm mind and reduce stress. Search for a suitable meditation technique and when you feel stress, perform it while taking a break to make you relax and get a clearer mind.
  7. ?Always be cool. Remember that stress is normal. However, it is important to keep your cool. Focus on the situation to gain control and don’t give up. Try your best to remedy the situation. An easy way to remain cool and distributing your load it to use four As of managing stress: avoid, alter, adapt, or accept.
  8. Strong social network. Having a strong support from family, friends, peers or colleagues is crucial to help you through the stress. This is something that you can cultivate when you are not under stress and helps you to feel that there is someone who will be around if you need them. Try getting together for dinner, calling your parents/long lost buddies, chatting with colleagues or having coffee to help reduce stress while helping to build a bond with people around you.

Want to Learn More? ?Check our our website for more information on ways to manage stress…

The Best Defense Is a Good Offense

Chiropractic Care Helps Us Help OurselvesHealthy_eating_200.jpg

When we eat, we launch a complex series of digestive, endocrine, and metabolic physiologic processes. Numerous cells, tissues, organs, and systems are involved in turning our carrots, apples, grains, and proteins into energy that helps us live good lives. These complex processes don’t happen on their own, though. They require timely instructions and guidance from the nerve system to work effectively and produce a coordinated result.Chiropractic care helps the nerve system do its job as the body’s master system. Chiropractic care removes nerve interference that can cause important signals to be distorted or delayed. By helping ensure that the nerve system is free of interference, chiropractic care assists us in achieving peak physiologic performance, promoting long-term health and well-being.

Whether you live in the United States, Canada, or Western Europe, your health care decision-making is impacted by the type of health insurance available. In the United States, a fee-for-service system implies that you will be paying for some or all of the costs of every service used on your behalf. In Canada patients receive health care through a publicly funded system. Costs are funded via income taxes, so Canadian patients pay indirectly for their care. The majority of Western European countries have national health care systems in place. In France, for example, the national insurance program pays 70% of costs and much of the remaining 30% is paid by supplemental private insurance (most of this is paid by the patient’s employer). Regardless, for any given person, more health problems mean more costs. Thus, preventing health problems in the first place is a strategy that will save families stress, anxiety, and financial resources in the long run. In health care it can be said that the best defense is a good offense.
What constitutes a “good offense” in health care? Being proactive in terms of lifestyle choices helps you put together a health care program that works. Your health care “offense” includes a healthful diet supported by sound nutritional principles, regular vigorous exercise, getting sufficient rest, and regular chiropractic care. All these elements are needed to enjoy long-term health and well-being. Each element provides critical value and helps support the benefits you get from the others. Good food helps you build strong muscle in response to regular vigorous exercise. Doing regular exercise helps you sleep better at night. More sleep helps you have more energy, so you have more strength and endurance when you’re exercising. Regular chiropractic care helps your nerve system function at peak level, helping all your body systems work well together.
Such a lifestyle program goes very far toward restoring good health and reducing the costs of using the health care system. For example, regular vigorous exercise is an important part of all lifestyle programs aimed at lowering blood pressure and reducing the risk of cardiovascular disease and stroke.1?A healthful diet and regular exercise help lower the incidence of type 2 diabetes and assist overweight and obese individuals, children as well as adults, in returning to more optimal levels of health.2,3
Many self-help books, DVDs, and television infomercials target those who wish to improve their overall health status. These materials and programs may have some use, but professional advice and guidance is the key to developing long-term, successful health strategies. Your chiropractor is experienced in nutrition, exercise, and health maintenance and can help you design a “good offense” for health care that works for you and your family.
1Williams PT, Thompson PD: Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction. Arterioscler Thromb Vasc Biol 33(5):1085-1091, 2013
2Clark JE: An overview of the contribution of fatness and fitness factors, and the role of exercise, in the formation of health status for individuals who are overweight. J Diabetes Metab Disord 11(1):19, 2012
3Wilson V: Type 2 diabetes: an epidemic in children. Nurs Child Young People 25(2):14-17, 2013

Snow and Ice

This months tip is to give you a head’s up about the upcoming fun with the ice and snow coming for the winter.? So far we have had a great winter with little to no ice and snow, but if this year is like last year, we will have our share of the white stuff. ?So this tip is to make sure that we can handle the winter without taking a beating.

 

Since North Carolina is famous for it’s ice storms,we shouldn’t have to worry too much about shoveling snow in this area, but we saw a few people who took a fall on the ice.? Since the ice is more prevalent, then you can prepare to handle the ice that may be coming.? First thing is to have rock salt available for your home.? Since rock salt is tough on concrete and cars, there are several products available that are not as harsh.

One of my patients found a liquid at Wal-Mart that can be used as a de-icer, and there are all kinds of sprays and liquids that you can purchase to be used as a de-icer.? This would be highly recommended for everyone this year.

The next part of being prepared is to make sure you are ready for any blackouts that may occur this year.? We know that loss of electricity can be a real pain in the hiney, so we can be better prepared for the inconvenience if we have a few things available at the house.? One is propane.? Most of us have a grill or hibatchi that can cook food and heat water if we need it.? So an extra tank of propane is always good to have around the house.

Since not everyone runs their houses on electricity, find out what is not electrical at your house, and plan to replace electrical items with things you can use without electricity

Finally, keep some ICE at the house!??Wait a minute, we’re looking out for ice storms and Aunt Martha’s house.??This is great for us, but may not be so great for Aunt?Martha.? Well, feel free to delegate!? Tell everyone to bring their favorite dish or bring something to help ease the load off Aunt Martha.? This will help out immensely on the time crunch, and everyone contributes just a little, instead of one person doing it all!

 

Tip #3 – It will be OKAY!? Regardless of how many lists we make, or how much pre-planning we do, inevitably something will not turn out the way we want it to.? Just remember that “It will be okay” and this will help ease some of the stress that you are experiencing.

If you go into this season stressed and anxious, it can be difficult to truly enjoy this time of year.? So give yourself a break.? Enjoy this time of year and keep in mind the reason for the season.? If we all kept a little more joy and a little less stress, we might be able to keep the spirit of the season throughout the coming year!

Getting Fit at Fifty and Beyond

Chiropractic Care and Returning to Fitness
people-in-the-parkChiropractic care is an important component of any exercise program and is especially important for those who are beginning a fitness program or returning to exercise after a long absence. Regular chiropractic care helps ensure spinal fitness, which is the starting point for all aspects of health and well-being.Your spinal column is the mechanical center of your body. Major muscle groups involved in strength training, such as the latissimus dorsi and rhomboids, and major muscle groups involved in aerobic exercise, such as the quadriceps and hamstrings, attach directly or indirectly to the spine and pelvis. Regular chiropractic care helps ensure optimal functioning of your spinal column, which in turn helps ensure a full range of motion and mechanical availability of muscles critical for successful exercise. By helping you get the most out of your exercise, regular chiropractic care helps you achieve your long-term goals for good health.

What if you used to be really fit and now you’re not? What if, as the years have gone by, you’ve added a couple of pounds here and there, and you suddenly notice you’re 30 pounds heavier than you were at your 10th high school reunion? Or, what if you’ve never enjoyed the idea of exercising, exercise was never part of your world-view, but you’re not feeling as good as you’d like to feel and think that exercise might help improve your overall health and sense of well-being?

Many people want to get fit or want to regain a former level of fitness for a variety of considerations, including the above scenarios.1,2??But most of us need guidance in the process of getting fit. We need information and even instruction on what to do and how to do it. For example, it would be a serious mistake for someone older than 50, and even older than 40, to simply go out and try to run 4 miles if he had never run before. Muscle strains, shin splints, or even a stress fracture of one of the bones in the foot would be a likely and unwanted result. Similarly, going to the gym and trying to “work heavy” would assuredly create various problems for an out-of-shape person who wanted to “get fit” as quickly as possible. The injured tendons and sprained ligaments resulting from trying to rush would set back your hoped-for progress by at least four to six weeks, further delaying achievement of improved health.

The best way to get fit or return to fitness after a long period of inactivity is to start slowly, progress in small increments, and gain an authentic, long-lasting level of fitness over months and years. Being a smart exerciser means not doing too much too soon, in other words, respecting your body’s capabilities. Also, smart exercise involves engaging in a blend of activities, usually on alternating days. Persons who only bike or run and persons who only lift weights will never be as healthy and fit as those who do both aerobic activity and strength training.3 ??Developing a two-week schedule will provide a thorough, balanced fitness program. In week you do aerobic exercise (walking, running, biking, swimming laps) on Monday, Wednesday, and Friday. You do strength training on Tuesday and Thursday. In week B you reverse activities, doing strength training Monday, Wednesday, and Friday and aerobic exercise on Tuesday and Thursday. This alternating pattern ensures you are getting the full benefit of your valuable time spent exercising.

It is important to remember that what works for you, works for you. Each of us needs to find his or her best way forward. Some methods of exercise will be experienced as intuitive and enjoyable. Others will be experienced as the opposite. You probably won’t want to continue any of the latter. For example, the exercise program suggested by your friend may not be effective for your physical makeup and may even be harmful. Your chiropractor is an expert in healthy exercise and will be able to recommend fitness activities that will be right for you.

1Johanssen NM, et al: Categorical analysis of the impact of aerobic and resistance exercise training, alone and in combination, on cardiorespiratory fitness levels in patients with type 2 diabetes mellitus: results from the HART-D study. Diabetes Care 2013 July 22 [Epub ahead of print]

2Stanton R, el al: Is cardiovascular or resistance exercise better to treat patients with depression? A narrative review. Issues Ment Health Nurs 34(7):531-538, 2013

3Lorenz D, Reiman M: The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and acl reconstruction. Int J Sports Phys Ther 6(1):27-44, 2011

Is 60 the New 40?

Chiropractic Care for the Entire Family
Chiropractic care is beneficial for all family members, including pre-schoolers, teenagers, and grandparents. As good health is often based upon good spinal health, making sure that everyone’s spine is functioning properly is a key component in maintaining a family’s well-being.Your spinal column houses and protects your spinal cord, which connects your brain with every organ, tissue, and cell in your body. Irritation caused by a decrease in or loss of full spinal mobility may negatively impact the flow of information within the spinal cord, resulting in muscular aches and pains, lack of restful sleep, nervousness, headaches, and disease. By helping ensure optimum functioning of your spinal column, chiropractic care helps address the causes of these various problems at their source. In this way, chiropractic care helps people of all ages achieve better health and optimum well-being.

“60 is the New 40” is more than a marketing slogan. The phrase is also a metaphor for optimism, as well as a metaphor for good health.

How can 60 really be the new 40? First, there are the demographics. Forty years ago, when today’s 40-year-olds were just being born, 40 was a fairly substantial age. In the early 1970s, every 40-year-old had lived through World War II. For the Americans, many of the men fought in the Korean War and some may even have fought in the Vietnam War. In the early 1970s, most women had had their first child by age 25. Today, child-rearing years for adults frequently begin in their 30s and even late into their 40s. Life expectancy in 1970 was approximately to age 71. Today, average life expectancy is to age 79 or 80. Putting everything together, it can reasonably be stated that our “senior years” keep getting pushed further and further back.

“60 is the new 40” means there is plenty of productive life ahead. The phrase implies that, if one is ready, able, and motivated, whole new aspects of living can be explored. Whereas in 1970, 40-year-olds were often beginning to be established in middle-management roles in their white-collar companies, or were becoming shop stewards and supervisors in their factories, today men and women in their 60s are becoming entrepreneurs and launching their own businesses. Backed by a lifetime of experience, people in their 60s are going back to school to get the undergraduate or graduate degree of their dreams, or they’re setting up shop for themselves as artists, artisans, or consultants. Regardless of the particular individual choice, the point is that people in their 60s are manifesting the spirit and vision that was previously thought to be the special province of those much younger, specifically, men and women in their 20s and 30s. But it would be a stretch to say that “60 is the new 30”, so we’ll stick with “60 is the new 40”.

But these new activities and endeavors require physical resources and energy.1?If one is not healthy, 60 may in fact not be the new 40. If one is not enjoying good health, then one’s focus is usually primarily directed toward getting well. For 60 to really be the new 40, that is, for one to be fully engaged with family, friends, and work, for one to be focusing on the present and maintaining a positive, expectant attitude toward the future, an optimum state of health is required. Such an optimum varies from person to person. What is needed is for us to be functioning at our optimum. Such maximal functioning is based upon numerous factors, including a healthy, nutritious diet,2,3?regular vigorous exercise, and consistent, sufficient rest. Putting these lifestyle choices into place and making these elements of healthy living habitual will go far toward helping all of us make our chronological age irrelevant.

1Caprara M, et al: Active aging promotion: results from the vital aging program. Curr Gerontol Geriatr Res 2013;2013:817813. doi: 10.1155/2013/817813. Epub 2013 Feb 7
2Dickinson JM, et al: Exercise and nutrition to target protein synthesis impairments in aging skeletal muscle. Exerc Sport Sci Rev 2013 Jul 18 [Epub ahead of print]
3Levis S, Lagari VS: The role of diet in osteoporosis prevention and management. Curr Osteoporos Rep 10(4):296-302, 2012

ER and Chiropractic

After an accident we usually go to the emergency room first. ?Should we go to a chiropractor after that to have it double checked?

Great question. ?An emergency room(ER) has one primary goal ” make sure you will live (survive).” ? If you are not bleeding, nothing is broken, and nothing needs surgery, the ER will release you and tell you to follow up with your doctor. ?If you have been in an accident, there are usually injuries to the soft tissues of the body (muscles, ligaments, etc.). ? Although these injuries are not life-threatening, if they are not correctly addressed, people can further suffer with years of unnecessary pain and discomfort. ?Any time you are involved in an accident, whether in a car, at work or around the house, it is always wise to seek a second opinion and the doctors in our offices are specifically trained to assess injuries to the soft tissue. ?Those same soft tissue injuries may not have been addressed in the ER. ?So if you have been in an accident whether at home, on the job or in an automobile, make sure after the ER that you visit our offices.

If I have been checked out at the ER, and it is a soft tissue injury, can’t I just adjust myself rather than go to your offices?

Since a chiropractic adjustment is a specific force, applied in a specific direction, to a specific joint, it is impossible to adjust oneself; and also dangerous. ? Spinal adjusting may look easy when done by an experienced chiropractor, but it has taken several years to master – just a gymnast makes walking on a balance beam easy. Turning and twisting your back and neck may create a ‘popping’ sound, however this usually causes an unstable area of the spine even unsteadier. ? Remember the goal of the adjustment is to get joints moving that are not moving normally, twisting your back will cause unstable joints to become more unstable. Spinal adjusting is not for amateurs! The best way to enjoy the healthful benefits of chiropractic is to receive adjustments from a Doctor of Chiropractic. Even your doctor must seek out the services of another colleague to help restore and maintain proper spinal function. ? ?Any time there are injuries to the soft tissue, it is time to have it examined by a professional trained in soft tissue injury and repair. ?Do not suffer needlessly, get checked today.

Do I Have A Slipped Disc?

Many patients ask ?EURoeDo I Have a Slipped Disc??EUR?
To better understand this question we have to talk about the disc itself.? The short and simple answer is ?EURoeNo, it is not possible for discs to slip.?EUR?? The disc is a pad-like tissue located between two vertebrae and it acts as a shock absorber for the spine. ? The center of the disc is made of a fluid, soft, ‘jelly-like’ substance.? This substance is called the nucleus.? When discs become damaged, tears can occur through which the soft center can leak out and push on the nerves.? This is known as a ruptured or herniated disc and is extremely painful. Although not all tears in the disc result in a rupture or herniation, patients can experience significant pain just from the leaking of the nucleus.? Even a slight leakage can cause a bulge of the disc and this can result in significant pain.? While results cannot be guaranteed, many patients have avoided needless surgery or a dependency on pain pills, by choosing chiropractic care for their disc-related health problems. In fact our doctors have specific equipment that was created to help restore discs that have been injured, and this treatment along with chiropractic adjustments is often safer than back surgery, muscle relaxers, and even aspirin! Discs do not ‘slip,’ however, if damaged they can leak or rupture.

That leads to our next question:? Do I Have a Pinched Nerve?
Many patients consult a doctor of chiropractic because they think they have a pinched nerve.? While commonly associated with the spine, a true pinched nerve is actually rare.? Research suggests that only 10%-15% of spine related problems are caused by direct pressure of bone on a nerve.? Typically a ‘pinched nerve’ will result in numbness, burning, or a ‘pins and needles’ feeling.? When a bone pushes on a nerve, this is a serious condition that requires immediate attention. Although the true pinched nerve is uncommon, what is very often seen in our offices are nerve root irritations.? This process is more akin to a sunburn or dermal abrasion (rug burn).? This occurs when the areas around a nerve are irritated and swollen, causing indirect irritation of the nerve itself.? This is the cause of a majority of the cases seen in our offices on a daily basis.? This is a serious issue and should not be taken lightly.? There are several other possibilities that exist and can also cause numbness and/or a burning sensation.? Nerves are more commonly stretched or irritated, which will produce a numbness feeling.? If you have numbness, see your chiropractor for a detailed and thorough examination.?Don?EUR(TM)t live with the pain, get checked today!