6 Resolutions for a Healthy New Year

New Year's is a great opportunity to look at your health and resolve to get healthy. In fact, approximately 66% of the population makes New Year's resolutions. Only 17% actually keep to these resolutions, but that's a different story! Here's a list of resolutions for a healthy, happy new year (and a few tips on how to keep them!)

1. Quit Smoking. I know, I know, this is such a common resolution it is almost cliché. Smoking is the direct cause of so many health conditions, from lung cancer to emphysema, and the indirect cause of many others. This year make a true effort to finally kick the habit. Do this by seeking the support you need to get through this difficult process. You can find the resources that you need by visiting the Colorado Quit Line at www.coquitline.org. This is a free program that has helped many people quit smoking for good.

2. Lose Weight. Another very common resolution, and with good reason. Carrying those extra pounds can contribute to several health problems, including diabetes, heart disease, and many others. This is also one of the most difficult resolutions to keep, as it requires true lifestyle changes. You can seek professional weight loss help, join a gym (and go!), or simply try to do it yourself at home. If you are trying to do it yourself, I recommend visiting www.sparkpeople.com. This free site has diet trackers, exercise programs, and much more that can keep you on the right path.

3. Exercise. This goes hand in hand with losing weight, but many of us may not be overweight, yet we don't exercise as much as we really should. Start small, take more walks, ride your bike, etc., and work up to bigger goals. If you join a gym, go to it. It's so common to join with the best intentions, then let it slide. A personal trainer can help you with this. In Longmont, try Canyon Personal Training and Fitness. They do a great job of tailoring programs to your specific needs. You can contact them at (303) 485-1000.

4. Eat Healthier. This also works as part of losing weight, but again, can be a resolution unto itself. Eating healthier can mean many things for different people. Whether it be eating less (or more for some), eating more vegetables, eating a more balanced diet, or cutting back on the sugar, decide to do it and stick to it. Many grocery stores are carrying healthier options, and you can also check out Vitamin Cottage in Longmont for some great choices.

5. Don't Forget your Brain. The new year is a great time to take a class on something you've always wanted to. Learn a new language, learn to cook, learn how to paint, etc., etc. All of these are great brain workouts that keep you in tip top mental shape. The number of organizations that hold classes is too numerous to list here. Keep an eye out in yourhub.com for upcoming classes.

6. Take Care of your Spine. This is nearest and dearest to me, being a Doctor of Chiropractic. We see so many people with injuries that could be prevented. Most of these are built up over years of mistreating the spine, then one seemingly small thing pushes it over the edge. So what are some things that you can do (or not do) that will help keep your spine healthy? Beginning with childhood, don't carry a backpack that weighs more than 10% of your body weight. This causes stress on the spine because the wearer must bend forward in an effort to support the weight. Also, don't carry a bag or purse on one shoulder unless the strap is on the shoulder opposite the side of the bag. This places uneven weight on one side of the body, forcing it to compensate and potentially causing pain. Don't lift heavy objects over your head, and especially don't twist when lifting heavy objects. This can put shearing forces on your spine, leading to severe disc problems. Finally, keep moving at work. So many of us have jobs where we sit at a desk all day, allowing our body to adapt to this position over the years. Keeping yourself moving (even just changing positions every half hour) helps to prevent this and the degeneration that accompanies it. If you do have spinal problems, go in and have you chiropractor check it out. Main Street Chiropractic Center in Longmont is here for you and your health needs. Contact us at (303) 774-1311, or on the web at www.mainstreetchirocenter.com. Have a happy and prosperous new year!

BJ Quote of the Week

"We believe in the stuff we are handing out; in the firm we are working for; and in our ability to get results. We believe that honest stuff can be passed out to honest men by honest methods."

Safe Snow Shoveling

It’s that time of year again…The snow is coming, and with it comes back, neck, wrist, arm, and shoulder injuries. Whether it’s two inches or two feet, here are some simple steps that you can take to avoid these injuries this winter.

The first rule is to get your body ready for increased activity; WARM UP. Most of us are less active during the winter months. Your body is not used to the activity level that shoveling requires. We think that we can perform the same amount and intensity of activity we are used to in the warmer months, but with decreased activity levels your body becomes de-conditioned. Do some gentle stretching before heading out to prepare your muscles. This increases the blood flow to your muscles, allowing them to perform better, and reducing the risk of strains.

When you are ready to head out, be sure to use safe lifting and bending techniques. This is where the second rule comes in; BEND WITH YOUR KNEES, NOT YOUR BACK. Lift heavy objects slowly, using your legs, and make sure that you have solid footing at all times. If you slip while lifting something heavy, you greatly increase your chances of suffering serious injury. Another way to lift that heavy snow out of the way is to attach a strap to your shovel near the scoop part. You can then use leverage to lift and throw snow, without ever having to bend your back. Also, push snow out of the way when possible, rather than lifting and throwing it. If you must throw the snow, throw it forward rather than to the side. Throwing snow to the side introduce shear forces to the spine, which contribute to spinal disc injuries.

So the third rule is; TAKE IT EASY. Shoveling your driveway and sidewalk can be a lot of work. Don’t overexert yourself. If you feel like you are tiring, take a break. Head inside to enjoy that cup of hot cocoa that’s waiting for you! Then go back out and finish up. Take as many breaks as you need, don’t rush…That snow isn’t going anywhere (at least not for a while). Remove small amounts of snow at a time, not huge shovelfuls all at once. Also, remember to STAY HYDRATED. Snow shoveling is intense exercise, and like any exercise, you must replenish fluids during and after the activity.

Finally, when it snows, clear it away as soon as possible. It’s much easier to clear two inches of snow than two feet. Also, when snow first falls, it is much lighter and easier to move. Once it has melted slightly and re-frozen, it becomes much heavier.

Even when you follow all of these rules, injuries can still occur. If this is the case, Main Street Chiropractic Center is here to help. Spinal adjustments, icing, heating, electrotherapy, ultrasound, and specific stretching and strengthening programs may be what you need to recover and prevent re-injury. If you have any questions or have injured yourself give Dr. Schrad a call at (303) 774-1311.

BJ Quote of the Week

"We believe in courtesy, in kindness, in generosity, in good cheer, in friendship, and in honest competition."

BJ Quote Of The Week

"Believing in the power and effect of affirmation, we say the things we want to do. Having committed ourselves to a definite course, then it's up to us to live up to it."

Health Tips Of The Week - Young Athletes

Football season is here, as is soccer, volleyball and cross-country. Here are some tips to keep your young athlete injury free this season;

- Wear proper equipment. All pads, helmets and shoes should fit properly.

- Eat well. The foods you eat are what provide the fuel you burn during activity. Avoid high fat and sugar foods. Eat plenty of fruits and vegetables.

- Keep hydrated. A rule of thumb is for teens to drink at least 8 8 ounce glasses of water per day, with younger children getting at least 5-8.

- Drink milk. Exercise helps build healthy bones, but only if you've got the building blocks. Milk provides the calcium that's needed.

- Stay away from sodas and sugary drinks. Sports drinks should only be used when athletes are engaged in long duration sports activities.

- Warm up. Jogging, jumping rope, etc. helps to reduce risk of torn and ripped muscles.

- Avoid supplements. A proper diet should provide all the nutrition you need, provided you have a proper workout routine.

- Get plenty of rest. Get at least 8 hours of sleep per night.

From JACA Healthy Living Fact Sheet

BJ Quote Of The Week

"Art is the expression of a man's joy in his work. You must let the man work with his head, heart, and hand, and then out of the joy beauty will be born."

Health Tips of the Week - Computer Ergonomics for Kids

Did you know that 70% of children in the U.S. who are elementary school age use computers? I know mine do! Here is some information on how to help keep your kids healthy while using the computer;

- The computer screen should be at or below eye level. If it is too high, you can have your children sit on firm pillows or phone books to get to the right height.

- The computer chair should offer the correct support. If additional back support is needed you can place a rolled up towel in the small of you child's back.

- Wrists should be neutral when typing, not angled up or down. The keyboard and mouse should be close enough that your child's arm does not need to be extended for long periods.

- Eyestrain can be reduced by providing adequate lighting and making sure there is no glare off the computer screen.

- Limit time on the computer.

- Have your child get up and do stretches periodically.

- Be sure your child is properly hydrated (with water, not soda/juices).

- Speak with your child's school about the importance of correct computer ergonomics.

From JACA Online's "Healthy Living: Patient Information from the American Chiropractic Association"

BJ Quote of the Week

"The pleasure of doing good is the only one that does not wear out."

Health Tips of the Week - Cancer Prevention

According to the American Cancer Society, 1/3 of all cancer is due to tobacco use and exposure. At least half of all cancer is preventable! Here are some tips that can decrease your risk of developing different types of cancer;

Lung - Quit smoking and/or limit your exposure to second hand smoke.

Skin - Get healthy amounts of sun exposure (not too much) and protect your skin when in the sun.

Breast - Increase exercise, lose weight, decrease alcohol consumption, decrease animal fat in diet.

Prostate - Lose weight, decrease animal fat in diet.

Colon - Increase fiber and calcium in diet, decrease fat intake.

Cervical - Abstinence, safe sex practices.

Another important aspect of cancer prevention is getting regular screenings. Most cancers are highly treatable if caught in their early stages. Here is a list of recommended screenings;

Skin - Every 5 years for fair skinned people.

Prostate - PSA/DRE at age 50, then annually thereafter.

Breast - Perform regular self-exams. Exam by doctor annually after age 40 (once every three years for younger women), with mammograms every 2 years after age 40.

Colon - FBOT, colonoscopy/sigmoidoscopy annually after age 50.

BJ Quote of the Week

"The world is your cow-
But you must do the milking."

Health Tips of the Week - Heart Disease and Stroke Prevention

Heart disease and stroke are the number one and number three killers in the United States statistically. There are risk factors that can be controlled to reduce your risk of developing these conditions. Here are some tips on what you can do starting today!

1 - Quit smoking. Main Street Chiropractic Center has a program available which can help you avoid the cravings associated with quitting smoking. In addition, there are several social supportive groups that can help you quit smoking.

2 - Increase exercise.

3 - Increase dietary fiber and fruit/vegetable intake.

4 - Monitor lipid profiles.

The above three suggestions all work towards controlling several of the risk factors associated with heart disease and stroke, namely high blood pressure, atherosclerosis, poor lipid profiles, physical inactivity, and being overweight.

5 - Control stress. This can be difficult, because many people can't avoid stressors at home or work. Finding a way to let go of stress is the best strategy in this case. Try tai chi, yoga, biofeedback, or other stress controlling outlets.

BJ Quote of the Week

"Onions make you strong physically, and weak socially."

Health Tips of the Week - Choosing a Backpack

It's back to school time, so here are some tips for choosing the right backpack.

1-Choose the right size. It should not be wider or longer than your child's torso, or hang lower than four inches below the waist.

2-Shoulder straps. Should have two which are padded.

3-Use both straps. Not using both puts disproportionate strain on one side of the body, which can lead to neck and muscle spasm, low-back pain and poor posture.

4-Adjustable straps. Adjust the straps so that the backpack is evenly centered in the middle of the back.

5-Padded back. Provides increased comfort and protection from things in the pack that might poke.

6-Compartments. Multiple compartments can help to distribute the contents evenly. Keep the heaviest items closest to your body, and the sharp ones on the outside.

If you would like additional information, contact us at (303)774-1311.


From American Chiropractic Association

BJ Quote of the Week

"It is not how long one lives; it is how much. The tortoise lives long, but not much. The bee lives much, but not long."

Health Tips of the Week - Arthritis Exercises

1-Range of motion exercises.
These can include stretching, tai chi, dancing, or other activities that take your joints through their normal range of motion. Doing these every day or every other day will help to maintain normal joint movement and increase flexibility.

2-Strength training.
Lifting weight strengthens the tissue that support the structures affected by arthritis. Always remember to stop any activity if it causes any pain.

3-Aerobic/endurance exercises.
20 to 30 minutes of walking, swimming, biking, hiking, etc., helps to improve you cardiovascular system, tones your muscles, and help you control your weight. Do one of these three times a week, and mix it up to keep your routine fresh.

BJ Quote of the Week

"The world makes a path for the man who knows where he is going."

BJ Quote of the Week

"This is the Place - Now is the Time - Let's Go!"

Health Tips of the Week - Workplace Ergonomics

Lifting -

1. When lifting from the floor, keep your back straight and lift with the legs. Do not bend over at the waist and lift with the muscles of the low back. Your body is more easily injured in this position.
2. Keep the object being lifted close to your body.
3. Keep your elbows flexed.
4. Keep your head up and your neck straight as you lift.

At the computer -

1. Don't move the mouse with just your wrist. Use your entire arm and shoulder.
2. Don't rest your arm on the edge of the desk while manipulating the mouse.
3. Hold the mouse loosely.
4. Keep your wrist relaxed. Don't hole it up or down; instead, hold it in a neutral (straight) position.
5. Move away from the mouse several times per hour and move your wrists, arms, and shoulders around.

From Healthy Living, JACA Online, July 2007

BJ Quote of the Week

"When love and skill work together, expect a masterpiece."

The Green Books

You may have noticed that I recently began posting a BJ's Though Of The Week. Who is this BJ, and why does he have a thought of the week? Let's look at a little chiropractic history today.
In 1895 DD Palmer delivered the first chiropractic adjustment to Harvey Lillard in Davenport, IA. At the time, DD was a "magnetic healer". Mr. Lillard was a janitor in the building in which DD practiced, and was deaf. I'm not sure the exact circumstances, but somehow DD decided to adjust Mr. Lillard, and his hearing returned. DD thought that there must be something to this! He spent the rest of his days exploring the relationship of the spinal column to health. In 1897 he founded the Palmer School of Chiropractic in Davenport, IA. This is now known as Palmer College of Chiropractic, and is where went to school!
BJ Palmer is the son of DD. Where DD Palmer is known as the founder of chiropractic, BJ is known as the developer. Under BJ's leadership, chiropractic developed into the profession it is today. BJ had a very strong personality, and was quite eccentric. This led to great successes, and also great controversies. He had several fallings out with people within the chiropractic profession, including his own father. At various times he was a very staunch advocate for different chiropractic techniques, methods, and orginizations.
BJ owned several radio stations at the time when radio was the dominant media format. Incidentially, one of the radio stations he owned was WOC (which stands for Wonders Of Chiropractic), where a young Ronald Reagan worked! He was a renowned world traveler who had a very large collection of artifacts. If you are ever in Davenport, IA, be sure to check out the Palmer Mansion, in which is contained several of these artifacts. You can see his eccentricity when touring his former home.
The green books are the writings of both DD and BJ Palmer. BJ was a very prolific writer, and the main author of these green books. This is from where BJ's Though Of The Week comes.
He was a great lover of quippy quotes and covered almost the entire school in provokative thoughts. To this day some of these still exist on the wall of the college! I hope you continue to enjoy some of BJ's thoughts. Here's one for the road-

"Many a man has the eyesight of a hawk and the vision of a clam."

BJ Quote of the Week

"Be a live wire and you won't be stepped on!"

Cholesterol and Kids

Have you seen the recent news? It seems that the medical community is pondering the use of cholesterol drugs for children. This just absolutely blows my mind. The fact that kids today are, as a percentage, much more overweight than in generations past is indisputible. Along with this, obviously, would come elevated levels of cholesterol. The two are linked. Now, before we jump right to using drugs to control cholesterol, let's think about what is causing this.
Barring some type of legitimate medical condition, there are two basic things that cause you to be overweight; lack of exercise and eating too much/the wrong foods. It's that simple. If we want kids to have lower cholesterol levels, we need to get them exercising and eating right. Maybe as parents we should be mandating time playing outside instead of in front of the computer or tv. Maybe we should be feeding our kids nutritious, home cooked meals instead of fast food because it's convenient. IT'S THAT SIMPLE! Now some may think I am over simplifying this issue, but really, at its core, isn't this what it boils down to.
Instead of using drugs to control cholesterol in our kids, let's tackle this problem at its cause. It takes all of us, as individual parents to take responsibility for our own kids. Anything we can do to keep our kids from being medicated (and avoiding drugs effects and side effects) and keeping them naturally healthy is a good thing. Don't you agree?

BJ Quote of the Week

"Work is life. Good work is good life."

Dehydration Warning Signs and Overhydration

Continuing yesterdays article, what are some signs and symptoms of dehydration? Mild to moderate dehydration symptoms include dry, sticky mouth, strong thirst, fatigue, less urine than normal, weakness, headache and lightheadedness. If any of these are present, you are experiencing initial stages of dehydration and it is important to immediately start replacing bodily fluids.
Extreme dehydration symptoms include extreme thirst, low blood pressure with a rapid heartbeat, sunken eyes, lack of sweating when exercising or in heat, inability to urinate, fever, even delerium or unconsciousness in extreme cases. Extreme dehydration is a medical emergency and should be treated as such.
As we discussed yesterday, it is difficult to know how much water/fluids you should consume in a day. There is a way in which you can monitor your fluid intake to assure you are getting enough. Look at your urine. It should be clear or light yellow means that you're getting enough water. If it is dark yellow or amber you are likely dehydrated.
It is possible to over hydrate. This leads to a condition called hyponatremia. This is most often seen in endurance athletes, who consume only water and do not replace lost electrolytes. Some symptoms of this include light-headedness or mild vertigo, altered personality, disorientation, convulsions, and shock. In extreme cases, coma and even death are a possibility. Keep in mind that this is exceedingly rare, and should really only be a concern if you are an endurance athlete, or have diarrhea or vomiting. If this is the case, be sure to consume something that will replace lost electrolytes along with the fluid lost.

Thought Of The Week

"We need not so much to realize the ideal as to idealize the real."

The Importance of Proper Hydration

We're getting into the dog days of summer, when the days are long and hot. Keeping yourself properly hydrated is important year round, but drinking enough water is particularly important this time of year. Here are some of the reasons why.
What are some of the basic things that water does in your body? It transports nutrients and wastes, helps to regulate your temperature, aids digestion, cushions and protects organs, and accounts for 70-75% of your total body weight. Without water, we would die in less than a week!
We lose a LOT of water everyday just through our normal activities. Replenishment of this water is the key to avoiding dehydration. How do you know how much water to drink everyday to replace what is lost? There is not an exact formula for this, but there are some recommendations that can be useful. First, forget about the 8 glasses of water per day rule. This just doesn't make sense in that it isn't very specific. For example, how big is the glass? What about size differences between males and females, and between individuals? What about kids? What about water found in other beverages and foods?
As a starting point, females should get about 90 oz. of water per day, while men should get about 125 oz.. As an example of the amount of water this is, just for a bit of perspective, that would be about 7 1/2 12 oz. bottles of water for a woman, and 10 1/2 for a man. Of course, this water does not come from water alone. It can be found in different foods and drinks that we consume throughout the day. Just be careful not to consume too many diuretics (things that make you pee) because this can actually cause you to lose more water than you gain. Some common diuretics include coffee, caffeinated soda, beer, and even chocolate.
You've got your general starting point for how much water needs to be replaced daily in your body. What factors can affect this number? Hot days can cause you to sweat more, meaning you need to replace more fluids. Exercising can cause you to lose as much as a quart of water per hour. This will obviously need to be replaced. As I stated above it's difficult if not impossible to calculate an exact amount of water you need to drink. Be in tune with your body and pay attention to any signs of impending dehydration.
Later this week I'll discuss dehydration signs, symptoms and strategies.

Thought Of The Week

"Most over-the-counter and almost all prescribed drug treatments merely mask symptoms or control health problems or in some way alter the way organs or systems such as the circulatory system work. Drugs almost never deal with the reasons why these problems exist, while they frequently create new health problems and side effects of their activities."
-John R. Lee, M.D.

Keeping Your Brain in Shape

Being a doctor of chiropractic, I spend so much of my time helping people get and keep their bodies healthy and in shape. We all know the importance of keeping our bodies fit. What about our brains? Keeping our brains healthy not only helps us now, but can help us age in a healthy way. So what can we do to keep our brains in shape?
First, get out and be social. Keeping involved with family and friends helps us avoid cognitive decline sometimes associated with aging. You can accomplish this by getting out and involved in your community. Have a hobby that you enjoy? Join a group that enjoys the same hobby. Into politics? Help out your favorite candidate by volunteering. There are tons of ways that you can get out and meet people, keeping your brain active.
Do activities that really challenge your brain. Activities that require concentration and logical thinking keep your brain in tip-top shape. Do crossword puzzles, sudoku, and logic puzzles regularly. These are found everyday in the paper (reading the paper is good for your brain too!) and there are tons of free websites that offer these daily. Just google it!
Keep in mind that your brain, while quite unique, is still another organ in your body. Therefore, what keeps your body healthy also helps to keep your brain healthy. Regular exercise increases blood flow throughout your body, including your brain. Your blood carries the nutrients that your brain and body needs to regenerate old cells. The more blood flow, the more nutrients available to keep you healthy. Also, supply what your brain needs through a healthy diet. Brain healthy foods include dark-colored vegetables, colorful fruits, and fish. Be sure to get adequate omega-3 fatty acids also.
With a little work, it's possible to keep your brain healthy and young for your entire lifetime!

Thought Of The Week

"People can see the premature wear and tear on their car's tires that occurs if the wheels are misaligned, yet the same holds true for the human body if the spine is misaligned."
-Robert Blaich, D.C.

Golf Tips

Did anyone see the U.S. Open this weekend? As I write this it is still going! Tiger's performance on Saturday was incredible, and got me thinking, what can you do to improve your golf game. Here's a golf specific exercise program that can get you onto the (cart) path to improving your game.
Develop strength. Getting stronger gives you the ability to hit the ball further, which, when paired with accuracy will lower your score. Looking at a golf swing, most people believe that you need to strengthen your arms to hit the ball further. This can help a little, but to really get greater distance, you should focus on your core. With a biomechanically proper golf swing your core muscles are what generates the power. Do some core strengthening exercises 2-3 times per week, one set, 8-15 reps per set.
Cardiovascular endurance. Golfing requires a lot of walking, and sustained concentration, often for four hours or more. Playing golf, however, is not necessarily an aerobic exercise, which is what is needed to improve your cardiovascular endurance. Try biking, running, stair-stepping, even sustained walking for at least 15 minutes without stopping will help you improve your cardiovascular endurance. Try this two to three times per week and watch your ability to keep your high energy level and stay focused throughout your rounds improve.
Flexibility. A biomechanically correct golf swing involves motion in a ton of joints, from your ankles to your wrists and everything in between. Having a decreased range of motion, or decreased flexibility in just one of the multitude of joints involved can cause other joints to have to compensate. This leads to decreased performance and increased susceptibility to injury. To increase flexibility try to do 5 minutes of stretching every day. Warm up before you stretch, and focus on your shoulders, trunk, low back, legs, arms and hands.
Warm up. Before beginning a round of golf, be sure to warm up. Take a brisk 5 minute walk before teeing off. This gets the blood flowing and muscles ready for the task at hand. Do some stretches (the same ones that you do during the week) to warm up your muscles. Remember also that golf is not a sport where there is constant motion, so you may need to stretch every few holes to keep your muscles from tightening up.
Your bag. Try pulling your bag instead of carrying it. Having a heavy bag on your back for four hours can put a lot of pressure on your spine, causing pain and disc problems. Also, riding in a cart can bounce you around quite a bit, putting additional stress on your spine.
Hydrate. Drink lots of WATER to prevent fatigue and lapses in concentration. Drinking alcohol dehydrates you further, and puts you at much greater risk for injury.
Good luck on the course!

Thought Of The Week

"A man may esteem himself happy when that which is his food is also his medicine."
-Henry David Thoreau

Summer Travel Tips

It's that time of year again. The kids are out of school and you're planning on piling everyone into the family car for vacation. Whether you're going to the Grand Canyon or Disneyland, getting there is half the fun;). Those long trips can take a real toll on your body. Here are some tips to keep you from developing those aches and pains that can pop up after hours in the car.
First, warm up and cool down just as you would with any athletic activity. Take a brisk walk before and after those long stretches. This keep circulation healthy and your muscles stretched out.
The best position for driving is as close to the steering wheel as is comfortably possible, with your knees slightly higher than your hips. Use a back support if possible, to help reduce low back pain. Contract and relax your muscles, starting with your toes and going one by one all the way up your body. This will keep blood circulating throughout your body. (Keep your hand on the wheel and eyes on the road as you do this!)
One of the best strategies to keep in mind is CHANGE! To help you avoid headaches, occasionally change your focal point on the road. Adjusting your seat position every 30 minutes to 1 hour changes where the stress on your body is, giving the areas already stressed time to recover. Change your grip on the steering wheel at about the same intervals or sooner, which will help to relieve fatigue in the hand, wrists and arms and improve circulation.
Finally, and perhaps most importantly, take rest breaks. Warm up/cool down every time you stop. Keep in mind the possible consequences of fatigue and stress on not only yourself, but your passengers.
Have a safe and happy summer travel season!

Thought Of The Week

"Most over-the-counter and almost all prescribed drug treatments merely mask symptoms or control health problems or in some way alter the way organs or systems such as the circulatory system work. Drugs almost never deal with the reasons why these problems exist, while they frequently create new health problems as side effects of their activities."
-John R. Lee, M.D.

Can chiropractic care benefit seniors?

The fastest growing age group of the American population is people over the age of 65. The baby boomer generation is aging, and with this comes new challenges. This includes new conditions that patients must deal with, challenges in covering this huge population with traditional Medicare, and having enough trained professionals who can handle care for an aging population. Chiropractic care can help with all of these challenges!
People over the age of 65 are at much greater risk for musculoskeletal disorders. As your body ages, natural processes begin to lead to degeneration of joints and reduced muscular strength. Many people experience aches and pains that they hadn't before. Some also develop debilitating pain that can be very difficult to treat. In addition to this, a majority of the aging population is on some type of prescription medication. When new pains develop, a common strategy is treatment of the symptom of pain with pain killing prescription drugs. Chiropractic aims to find the cause of the pain, not treat the symptoms. By locating malfunctioning joints in your spine, and restoring the proper function, nerve irritation can be released, allowing the body to return to its normal, pain free state.
In addition to musculoskeletal problems, osteoporosis is a major challenge in aging populations. To prevent osteoporosis, proper nutrition and weight bearing exercises are absolutely necessary. These exercises are very difficult to do when you are in pain. Chiropractic can help you avoid pain by keeping your joints functioning properly, allowing you to perform your necessary exercises.
Preventive care can help relieve the burden on both Medicare and health care professionals. Insuring proper function of your joints allows you to stay pain free and healthy. This reduces visits to the doctor, and the amount of prescription medications needed. Following a good wellness plan, including exercise, nutrition, and regular chiropractic adjustments is very important to healthy aging!

It's summertime (almost), stay injury free!

This week I'd like to give you some general tips on how to avoid injuries when doing your favorite summertime activities. Whether it be hiking, running, softball, little league, biking, golf, gardening, etc., etc. there are some general strategies you can implement to keep yourself injury free.
First, before you begin any activity, it is important to warm up. Most summertime activities use muscles and stress joints that you don't normally put into play. Prepping your body for the activities that you are going to be performing is essential. The last thing you want on a beautiful summer day is to be injured and calling the doctor.
BEFORE you stretch you should do a little warm-up cardio exercise. This can be as simple as a very short jog, or a walk around the block. This gets your heart pumping and you body in general ready for stretching and more strenuous activity. Skipping this can render the stretching you do useless and even expose you to injury when stretching.
There are some general stretches that you should perform before any activity. Mild stretches of the hamstrings, quadriceps, groin, and calves in the lower extremity are helpful. Also remember to stretch your core muscles. These are the muscles that support your spine and generate a great deal of the power you utilize in most sports.
Additional stretches should be tailored to the specific activity you are going to be performing. For example, if you will be playing softball or baseball you should focus on stretching your arms/shoulder/rotator cuff muscles, because you will be doing a lot of throwing. If you are going to be golfing, really focus on your core muscles, as these really come into play in the golf swing. Hitting a golf ball 80 (or in my case 100) times can really stress your core muscles.
Stretching during your activity can also help prevent injuries. Not all activities require this, but many, such as golfing and gardening, allow for sufficient time for your body to tighten up before going on to the next shot/activity. Continuing some mild stretching helps to alleviate this.
When stretching there are some general rules to follow. Don't bounce. This is called ballistic stretching, and actually leads to greater tearing of muscle fibers. Slowly, steadily hold your stretch for 10-15 seconds. Don't overdo it. You know your body better than anyone. If you begin to feel pain, stop the stretch. Injuring yourself while stretching can easily ruin your day!
After your activity, do a little cool down exercise and stretch routine. This is similar to the warmup routine. If you've performed a strenuous activity, cooling down really help to eliminate some of the residual soreness that so many of us feel.
As always, if you have any questions, feel free to give us a call (303) 774-1311. Main Street Chiropractic Center is here to help you stay injury free, and if you are injured, to help you recover as quickly as possible. Have a great week!

Getting Help for Insomnia

May is better sleep month, and this will be the final article about sleep for a while. In the previous two newsletters, we discussed ways that you can help yourself get better sleep and how to optimize your mattress. But what if you've tried all of these tips and nothing seems to help? How do you know if you have insomnia? When should you seek professional help? What can you do short of professional help?
Insomnia is a very common problem. It affects approx. 1 in 8 Americans, or about 32 million. So what is insomnia? Some of the indications of insomnia are the following; waking up feeling tired, waking up early and being unable to fall back asleep, waking up several times a night, and taking more than 30 to 45 minutes to fall asleep.
Many people will experience bouts of acute insomnia from time to time. Causes of this include stress, illness, discomfort, environmental factors, medications, and/or getting off of your normal sleep schedule. Acute insomnia usually lasts a night or two and can be easily corrected by avoiding the causative factor. It rarely requires professional help.
Chronic insomnia occurs when a person has at least 3 nights a week of insomnia for at least a month. Causes of chronic insomnia include depression, anxiety, stress, and pain/discomfort at night. If trying to treat the underlying causes does not resolve the insomnia, professional help is often helpful. Behavioral therapy, utilizing techniques such as relaxation exercises, sleep restriction therapy, and reconditioning, is often successful.
Many supplements are also potentially helpful. These include valerian, which may be more appropriate for longterm use than sleep medications, because it does not seem to impair vigilance the morning after use (further study is required to assess effectiveness and optimum dose). German chamomile, hops, lavender, lemon balm, passionflower and wild lettuce also have been noted to have mild sedative properties. Again, further study is required to confirm this. Melatonin is another supplement that has been shown to be helpful. The safety of long term use of melatonin is not clear. If you are pregnant, younger than three, or consume alcohol or sedative drugs, you should absolutely consult your doctor before trying any of these.
Insomnia is a very common problem that ranges from acute and easily resolved to chronic and difficult to treat. There are many options and strategies for dealing with this problem. If you have any questions about insomnia, please feel free to give us a call (303) 774-1311, we'd be happy to help. Have a happy better sleep month!

Picking A New Mattress

As you know from the previous newsletter, May is better sleep month. In keeping with that theme I'm giving some tips on how to select a new mattress that is right for you. If you have a mattress five years old or older it may be time to get a new one. A new mattress can lead to significant improvement in back pain, spinal stiffness, sleep quality and sleep comfort! You should at minimum evaluate, and if necessary replace, you mattress and/or box springs every five to seven years.

The method by which you can evaluate your current mattress and select a new one is the E.A.S.E. method. This stands for Evaluate, Arm, Shop, and Ensure.

Evaluate

Determine if you need a new mattress. Is your mattress five to seven years old? Does it show visible signs of wear? Do you wake up with stiffness, numbness, aches and pains? Do you sleep better in a bed other than your own (such as a hotel)? If the answer to any of these is yes it may be time to get a new mattress.

Arm

Gather as much information as possible to make a good purchase. Go to www. bettersleep.org to learn what to look for in a new mattress and what options are out there. Also, comb your newspaper and internet sites to gather information about price. Most mattress retailers will bargain with you.

Shop

Find the mattress that you find most comfortable. Test drive the mattress in the store, trying several different models. It should provide plenty of support from head to toe, with the low back, shoulders and hips areas of critical importance. If it is for you and a partner get at least a queen size mattress. Be sure to shop for the best comfort and support. Cheaper mattresses may seem like a good deal, but if they do not provide proper comfort and support you'll be miserable and/or need to replace it anyway.

Ensure

Take care of your mattress to get the longest quality life out of it. Match the box spring to the mattress, as they are designed to work together. Rotate your mattress periodically (every spring and fall) to minimize impressions over time.

Better Sleep Month

May is better sleep month! In celebration(?) of better sleep month here are some tips on how to get a better night's sleep.

1-Keep to a regular schedule.
Your body gets used to when you go to bed and when you get up, and this helps you to feel more rested. When you disrupt this cycle it is difficult to fall asleep and/or wake up. Go to bed and wake up at the same time every day to avoid this.

2-Put yourself at ease before bed.
Relaxing activities before bed prepare your body for sleep. Try reading, taking a bath, even meditation before going to bed. Incorporate whatever you do to relax into your bedtime ritual.

3-Get your daily exercise.
We all know the benefits of a daily exercise routine. Did you know that it can also help you to sleep better? Try to get at least 20-30 minutes a day, at least 5-6 hours before bedtime. Exercise too close to bedtime can actually interfere with the sleep cycle.

4-Avoid caffeine, nicotine, and alcohol.
Obviously, caffeine is a stimulant and keeps you awake, interfering with the sleep cycle. If you are having serious problems sleeping, I recommend avoiding all caffeine. If you do consume caffeine, try to keep it in the morning, not before bedtime. Remember that caffeine is found not only in coffee, but in chocolate, soft drinks, teas, diet pills, and some pain killers. Nicotine should be avoided because it results in nicotine withdrawal, leading to waking early. Alcohol robs you of the deep sleep cycle, which is the most beneficial cycle of sleep.

5-If you can't sleep, get up!
Don't just lie there. Get up and do something else which is relaxing. Reading, watching TV, listening to music for a short period of time will help to relax you and get you to fall asleep. Anxiety about not being able to fall asleep can lead to tension which makes it harder and harder to fall asleep.

6-Don't wake up to darkness.
Bright morning light helps to reset the body's internal biological clock. If you cannot wake up to natural sunlight, wake up to bright artificial light to help with this (keep in mind that natural sunlight is better).

7-Control your environment.
Keep your room a comfortable temperature. Extreme temperatures can cause you to wake too soon, or delay falling asleep. Control background noise. Lots of background noise can interfere with falling asleep. If you cannot control background noise, find a source of white noise , such as a fan or ocean waves CD that can cover it (however, silence is best). Sleep in the dark. Sleeping in a lit room can cause delay in falling asleep and rising too early.

If you do not necessarily have any sleeping problems, try these for an even more satisfying sleep experience. If you do have sleep problems, try these and see if they resolve it. If these suggestions do not help, make an appointment to see your doctor to discuss your issue. You may have a problem if you have trouble falling asleep night after night or if you always feel tired. There are many things that may be interfering with your sleep, and diagnosing the problem is sometimes the only was to resolve it.

Learning to live headache free.

Millions of people live everyday with headaches. Some of these are mild and annoying, and some are absolutely debilitating. While most are not life-threatening, they are a huge pain. The good news is that there are some things you can do to help prevent and treat your headache. It all begins with understanding what headaches are.

95% of headaches are primary headaches, meaning that they are just that, a headache. The other 5% can be warning signs of illness or serious physical problems (secondary headache). These typically strike suddenly and are accompanied by confusion, slurred speech, and other unusual symptoms. If this is the case it is essential to seek emergency medical care immediately.

Primary headaches can be divided into three basic categories; tension type headaches, migraines and cervicogenic headaches. Of these, tension headaches are the most common. These are caused by general stress, physical stress, lack of sleep, and psychiatric factors. They are usually mild to severe and generalized all over the head. Migraines, on the other hand, are severe, throbbing and often localized to one side. They can last from minutes to several days, and are often accompanied by nausea and visual changes called auras. Many things have been identified as triggers for migraines, and it is important to take steps to identify and avoid these if you experience migraines. Cervicogenic headaches begin in the neck and radiate into the head. These tend to be referred pain from structures such as muscles and ligaments in the neck. They are usually isolated to one side.

Learning to avoid headaches is a key step in the treatment process. There are several things you can do. Keep a headache diary including when it began and what you were doing prior to its onset. This helps to identify triggers that can subsequently be avoided. Take breaks from the computer every thirty minutes and do stretches of your back and shoulders. Drink plenty of water and avoid dehydration, a major cause of headaches. Take short walks every few hours.

Over 4 billion dollars is spent every year on over the counter medication for headaches. Many of these have been shown to be ineffective, and some may in fact actually cause headaches! Caution must be exercised when considering which medication to choose, because of possible side effects and interactions with other drugs and supplements you may be taking.

A better choice is chiropractic care. Recent research has shown the effectiveness of chiropractic care in treatment of headaches. At Main Street Chiropractic Center we work hard to identify the type of headache you are experiencing and the best treatment for it. If we believe chiropractic is not the best treatment we will refer you to the health care professional best equipped to handle it. We are confident that we will be able to find the cause of your headaches, not just cover up the symptoms. Break the headache pill cycle by using chiropractic - the drug-free choice!

Why low back pain responds so well to chiropractic care...

Have you ever wondered why it is that so many people recommend chiropractic care for low back pain? You know that chiropractors adjust your spine. Automatically you associate chiropractic with back pain, but why? What is it that is causing the pain and what is the chiropractic adjustment doing to relieve that pain?

There are many, many different conditions that can lead to low back pain. Mechanical factors are the most common. Included in this category would be:
Facet syndrome, where the joints at the back of the spine between the bones are jammed together because of trauma or chronic mechanical stress.
Disc problems, including bulges, herniations and degeneration, where direct pressure can be placed on the nerves that exit the spinal cord, causing pain going into your legs (sciatica).
Subluxation, where poor motion and malposition of the joints of the spine cause nerve irritation and facilitation leading to low back pain.
Bone spurs caused by spinal decay can cause direct and indirect nerve irritation leading to low back pain.
Spinal stenosis can result from the protective ligaments inside the spinal canal becoming stretched and then kinked, putting direct pressure on spinal nerves or even the spinal cord.

Some of the causes of low back pain that are organic and may or may not have a mechanical factor include:
Kidney problems, which often cause pain in the flanks and low back area.
Pregnancy, which obviously leads to mechanical changes of the spine.
Intestinal problems, which sometimes first show up as pain in the lower back.
Cancer (prostate, colon, etc.) sometimes has a first symptom of low back pain that mimics mechanical causes.

Chiropractic adjustments work so well for the treatment of low back pain because they are designed to treat the specific area of malfunction. When the proper function and structure are restored to the specific joints of the spinal column nerve irritation and facilitation is eliminated and low back pain ceases. This is also why so many conditions other than back pain respond to chiropractic care. The spinal cord is the conduit for communication between the nerves of the body and the brain, and vice versa. When interference occurs with this communication, dis-ease results. It is important to remember that there are many causes of diseases recognized today, and that chiropractic does not profess to treat many of these. What chiropractic aims to do is provide the body with the best possible conditions for it to heal itself.

The best way to determine what it is that is causing your low back pain is to schedule an appointment with your doctor of chiropractic. Your D.C. will perform a thorough evaluation of not only the mechanical factors that may be causing your low back pain, but will also perform tests to rule out organic causes. This will insure that your condition will be helped by chiropractic care. Many times a combination of mechanical and organic causes may be present. In this case co-care with the appropriate medical professional will be recommended.

At Main Street Chiropractic Center we absolutely recommend seeing your doctor of chiropractic for your low back pain. This is the most conservative route of care, and it only makes sense to try the most conservative route with the best results before trying more aggressive and invasive options such as pain killing drugs or surgery.

My name is Dr. Mike Schrad and I would like to share with you an amazing and humbling experience I had. In February 2007, as I was completing my studies at Palmer College of Chiropractic in Iowa, I had an opportunity to take a clinic abroad trip to Manaus, Brazil - a city located on the Rio Negro in the middle of the Amazon rainforest. Along with 22 classmates, 3 faculty doctors, and 2 practicing doctors, I had the wonderful experience of setting up a chiropractic clinic, diagnosing and treating the wonderful Brazilian people. In my view they are the warmest and most grateful people I have ever met.

The area we were in is one of great contrasts, from the beautiful rainforest and rivers which are rife with danger to the widely divergent lifestyles. While some of the people there live a lifestyle similar to ours, many are not as fortunate. We encountered a great deal of poverty and difficult living conditions. The sights I saw and experiences I had were absolutely humbling.

In our short six days there we were able to treat over 2000 patients with everything from simple low back pain to Larsen’s Syndrome, headaches to paralysis. I had the opportunity to work with over 250 patients in that short time. Needless to say, it is an experience I will never forget.

We take so much for granted here in the USA; our homes, automobiles, food, clothing, and even our jobs. It seems we are forever complaining and never satisfied with the quantity and quality of our possessions. Because of our great wealth we tend to lose sight of our most important possession, our health! So many westerners take it for granted that we neglect to take care of our health until we are no longer healthy. Then we rely on the flawed healthcare (sick-care) system to make us “healthy” again.

Unfortunately, I think many of us have this mindset. Make no mistake, your health is your most precious asset – for without it little else matters.

The best way to be and stay healthy is to focus on wellness, thereby preventing problems – not the eradication of disease. (In the long run this will also save you time and money!) Many factors contribute to a healthy lifestyle, including good nutrition, exercise, effective stress management, and a properly functioning nervous system. Keeping your body and mind well paves the road to a healthy future in which all things are possible.

My experiences in Manaus taught me to never take anything for granted, and I hope you make the decision to never take your health for granted.

Our office prides itself on the education and quality care we provide for our patients. We proudly offer bi-monthly classes free of charge on various health topics. We also review research regularly, assuring you that the procedures we use are the safest and most effective. It is our mission to have EVERYONE in our wonderful community educated, healthy and well!

If you or someone you love have/has ANY health problems that concern you PLEASE give us a call or stop in TODAY! A healthy spine and well-functioning nervous system are essential if one is to achieve true health…your most precious asset!

We’d like to make an offer to make it easier for you to achieve true health. Call today and we’ll give you our initial consultation, comprehensive examination, and report of findings for $47!!! In addition, if you bring a family member in they can receive the same offer for only $27!!! We do this because we know that families that make their health a priority together are more successful at staying healthy. Don’t let another day go by – come in today and take advantage of this special offer.

CALL OUR OFFICE TODAY!

(303) 774-1311

Just mention this ad when you call to book your appointment to take advantage of this special offer. If you still have any questions feel free to call us. Consultations with Dr. Mike are always free!

Main Street Chiropractic Center

1248 Main St.

Longmont, CO 80501

(303) 774-1311

www.mainstreetchirocenter.com

Spinal Decay

Have you heard of spinal decay? I'll bet that you've heard of tooth decay! Spinal decay is a major problem affecting our health today! One of the difficulties in confronting the problem of spinal decay is the fact that unlike your teeth, you cannot see your spine. Also, health problems that are caused by spinal decay may not be readily associated with the spine. What all this means is that spinal decay is a hidden problem that you may not even know you have until it is too late!

Spinal decay is also known as spinal degeneration, subluxation degeneration, and/or degenerative disc disease. It is a degenerative process that, when the cause is not corrected, worsens over time, often without obvious symptoms.

You may be wondering, what causes spinal decay? Most often, it is an uncorrected trauma to the spine. Examples of these traumas include, but are not limited too;
-Slips and falls (like on the ice in winter)
-Accidents (auto, sports)
-Poor ergonomics (whether at work or in sports)
-Learning to walk
-Birth!

The spine, having experienced this trauma, loses it proper, natural curve. When this is lost, your spine's range of motion, or ability to properly bend and twist, is reduced at specific joints. When this happens, other areas of the spine must move more than they should to compensate. This can set off a chain reaction of health problems in other areas of the body. How?

This phenomenon is explained easily by a metaphor called the safety pin cycle. Imagine a closed safety pin. It forms a complete loop. At the top is the brain, which communicates with the rest of the body via the peripheral nerves, and vice versa. The brain and the peripheral nerves are connected by the spinal cord. The spinal cord is housed in and protected by the bones of the spinal column. When one of the bones of the spinal column is out of place, or one of the joints of the spinal column is not moving properly, irritation of the nerves occurs. This irritation interferes with the proper communication between the brain and the peripheral nerves and vice versa. Think of it like the safety pin is now open. The loop is no longer complete, and communication cannot properly occur.

Two of the problems associated with spinal decay is the formation of bone spurs and the herniation of intervertebral discs due to their degeneration. These are two ways in which direct pressure can be put on nerves. Nerve damage and interference begins with only 30 mmHg pressure. This didn't mean much to me when I first heard it, however, it equates to approximately the weight of a nickel lying on your hand. That's not much! It is important to keep in mind that most nerve interference is not caused by direct nerve pressure. When the spinal joint are not moving properly, irritating chemicals are released, which lower the pain receptor firing threshold in you spine. This explains why normally non-painful movements become so painful.

Now imagine that you've had an uncorrected trauma (I'll bet you can think of at least one). How does your body deal with these improperly moving joints and malpositioned bones? In the early stages of the degeneration process the normal curvatures of your spine are reduced, and calcium begins to be deposited in the soft tissue (such as ligaments, connective tissue, and intervertebral disc margins) around the poorly functioning joints. This is the beginning of your body's effort to protect itself from further injury.

In later stages of spinal decay, you may see a reversal of the normal spinal curvature, further development of bone spurs, and possibly even fusion of the spinal joint. This is the end stage of spinal decay. Once fusion has occurred, your only options are surgery and palliative care (drugs to relieve the pain).

Many people think that spinal decay is a normal part of the aging process. While it is a problem we often see in elderly patients, it is NOT normal. With proper spinal maintenance throughout your lifetime you should be able to maintain a healthy spine. It is important to remember that it is normal and natural to get older, however, it is not normal to get older and suffer with pain!

So how do you know if you've got spinal decay? This is difficult for most of us, because it is usually a silent problem until the later stages. No obvious symptoms may be present early. In the later stages, numbness, tingling, pain, and altered sensations show up in the arms, legs and back. Also, because the nerves of the mid-back are responsible for communication with the internal organs, you may have problems that you would never associate with spinal decay that are in fact caused by just that. The best way to know if you have spinal decay and to avoid the problems associated with it are to have regular checks of your spine by your chiropractor. We are trained to locate and correct specific problem areas of the spine to restore proper structure and function, and therefore proper nerve communication. It's just like brushing your teeth to avoid tooth decay!

Many patients come to a chiropractor because they have back pain and then discontinue care once that pain has been relieved. This is a huge mistake! One of the first things to improve with chiropractic care is usually pain. However, that does not mean that the underlying problem has been corrected. Your body has adapted to the improper positioning and function, and has to be retrained to make the proper correction. Just as it took time for the pain to develop, it will take time for it to be corrected. One of the reasons most often cited for dropping out of care before the problem is corrected is because insurance will no longer cover treatment. At Main Street Chiropractic Center we have affordable wellness care plans available for you and your entire family, that will work for any budget! If you know of someone you love who you would like to see live a life free of spinal decay, have them call today and set up an appointment. If they tell us about this article, the first appointment will be 50% off!

So remember, brush your teeth, and have your spine checked regularly!

Weekend Warrior Ergonomics

Be sure to attend Weekend Warrior Ergonomics on Tuesday, March 18th. This hour long class will look at ways for the weekend athlete to avoid costly injuries. Warm-up, stretching and cool down suggestions will be presented for several sports. Common injuries and ways to avoid them will also be discussed. Some of the sports we will be looking at include golf, softball, tennis, running and even gardening (yes, gardening counts as a sport!).
This free class will be held at the Main Street Chiropractic Education Center, located at 1248 Main St., Longmont, CO. Friends and family are encouraged to attend. There is NO obligation for attending this free event.
RSVP today as space is limited. (303)774-1311.

Welcome!

Hello, and welcome to the Main Street Chiropractic Center newsletter website! We're glad you've found us, and hope you come back often for the latest up-to-date information on health problems and issues that you or someone you know may experience. You can subscribe to our newsletter by submitting your name and e-mail address through our home page at www.mainstreetchirocenter.com, or simple visit this site often. Feel free to leave appropriate comments about the topics covered here, your opinions are always welcome. If you have a particular health concern that you'd like to see covered, please e-mail me at drschrad@mainstreetchirocenter.com and let me know.