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."