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!
Wednesday, May 28, 2008
Wednesday, May 21, 2008
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!
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!
Wednesday, May 14, 2008
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!
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!
Wednesday, May 7, 2008
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.
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.
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