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Chiropractic Tips for a Healthy Spine

A healthy spine is an often overlooked and essential part of a healthy lifestyle. People who suffer from back pain, particularly if it is long-term, are generally less healthy than those who do not. In fact, back pain costs are staggering not only financially, but also in terms of lost time from work and because of psychosocial problems that arise during the healing process associated with long-term back pain.

Unfortunately, approximately 80-90% of the population suffers from spinal pain at some point. People who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain. Because so many people suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible. Following simple posture, lifting, and healthy lifestyle guidelines can help you keep your back in good shape.

Chiro One Wellness Centers recommend the following spinal health tips:

Standing
• When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.
• Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.

Lifting
• At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your —spine, especially while lifting.
• If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.
• If you must lift a heavy item, get someone to help you.

Sitting
• Keep your knees slightly higher than your hips, with your head up and back straight.
• Avoid rolling your shoulders forward (slouching).
• Try to maintain the natural curve in your low back.

Reaching and Bending
• When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
• Do NOT bend over at the waist to pick up items from the floor or a table.
• Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.
• Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.

Carrying
• When carrying objects, particularly if they are heavy, keep them as close to your body as possible.
• Carrying two small objects—one in each hand—is often easier to handle than one large one.

 Healthy Diet and Exercise
• While the proverbial jury is still out, we suspect that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.
• “Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.
• The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.
• Consult with your doctor before beginning any exercise program, particularly if you have a health condition.

Sleeping
• Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.
• Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.
• Lying on your side with a pillow between your knees may also reduce the pressure on your back.
• Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.

Quit Smoking
Smokers have more spine pain than nonsmokers, and they also heal more slowly when they have an episode of back pain because the chemicals in tobacco smoke restrict the flow of blood to the tissues in and around your spine.

While following these instructions is no guarantee that you’ll be free from back pain for your entire life, it can certainly reduce your risk of developing it. These simple steps will help you keep your spine in good shape, making you a healthier, happier person!

What is the Spine?
The spine is our backbone, which extends from the neck to the tailbone. The spine consists of 33 relatively small bones, called vertebrae. The neck part of the spine, called cervical spine, consists of 7 vertebrae. There are 12 vertebrae in the upper and mid-back (thoracic spine), and 5 in the low back, or lumbar spine. Five bones fuse together in the tailbone region to form the sacrum, and below that is the coccyx, formed by 4 bones. The spine is an integral part of the body. Without it, people would not be able to stand upright. The spine houses and protects the spinal cord, absorbing shock and allowing us to bend and twist. Hundreds of muscles, ligaments and tendons are attached to the spine, as well.

Chiro One Wellness Centers is ‘Sharing the Love of Chiropractic’ in February, offering free spinal health exams to community members. For more information, call (877) 724-4761 or book your appointment online at ChiroOne.net. Use promotional code: SHARE THE LOVE

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Common painkillers linked to increased risk of heart problems

Commonly used painkillers for treating inflammation can greatly increase the risk of heart attack and stroke, according to an analysis of the evidence published on the British Medical Journal’s electronic journal, bmj.com.

The drugs include traditional non-steroidal anti-inflammatory drugs (NSAIDS) as well as new generation anti-inflammatory drugs, known as COX-2 inhibitors.

NSAIDs have been among the most freely prescribed of all pain suppressing medications in patients with osteoarthritis and other painful conditions. In 2004, the COX-2 inhibitor rofecoxib was withdrawn from the market after a trial found that the drug increased the risk of cardiovascular disease. Since then, there has been much debate about the cardiovascular safety of COX-2 inhibitors and traditional NSAIDs, but little has been done to stem the tide of prescriptions.

The BMJ study, conducted by researchers in Switzerland, involved a comprehensive analysis of all randomized controlled trials comparing any NSAID with other NSAIDs or placebo.

They included 31 trials and 116,429 patients taking seven different drugs (naproxen, ibuprofen, diclofenac, celecoxib, etoricoxib, rofecoxib, lumiracoxib) or placebo to provide a more reliable estimate of the cardiovascular risks of these drugs than previous studies.

In 29 trials there were a total of 554 heart attacks; in 26 trials there were 377 strokes, and in 28 trials there were 676 deaths. While the absolute risk of cardiovascular problems among people taking painkillers was low, the researchers did find that, relative to placebo, the drugs carried important risks.

For instance, compared with placebo, rofecoxib and lumiracoxib were associated with twice the risk of heart attack, while ibuprofen was associated with more than three times the risk of stroke. Etoricoxib and diclofenac were associated with the highest (around four times) risk of cardiovascular death.

The researchers concluded: “Although uncertainty remains, little evidence exists to suggest that any of the investigated drugs are safe in cardiovascular terms. Cardiovascular risk needs to be taken into account when prescribing any non-steroidal anti-inflammatory drug.”

An accompanying editorial says these cardiovascular risks are worrying because many patients have both cardiovascular disease and musculoskeletal disease, and suggests that it is time for an evaluation of a broader range of alternatives.

SOURCES: “Cardiovascular safety of non-steroidal anti-inflammatory drugs: network meta-analysis” BMJ 2011; 342:c7086 (www.bmj.com/cgi/doi/10.1136/bmj.c7086)

“Cardiovascular safety of NSAIDs” (BMJ 2011; 342:c6618) http://www.bmj.com/cgi/doi/10.1136/bmj.c6618

Article Source: Health Watch, Impartial News from The World Chiorpractic Alliance – Author, Terry A. Rondberg, DC

(Dr. Terry A. Rondberg is founder and CEO of the World Chiropractic Alliance and publisher of The Chiropractic Journal. His reports on other health and wellness news appear on www.TerryARondberg.com and www.TerryRondberg.com.)

For more information about the Chiropractic, drug-free approach to treating pain, contact Chiro One Wellness Centers at (877) 724-4761.

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Get the facts about heart disease and get heart-healthy!

February is American Heart Month
Your Heart is in your Hands

February is American Heart Month. Since Heart Disease continues to be our Nation’s #1 Killer and is the greatest burden on our health care system today (costing the United States billions of dollars each year in health care costs) and showing no signs of stopping, there’s no better time to find out more about the importance of heart health.

According to a recent study published in the journal Circulation, less that 8 percent of Americans are considered to be at low risk for heart disease. It’s still the number one killer of both men and women, and more than 80 million—1 in 3—have already developed heart disease in one form or another, chiefly high blood pressure and clogged arteries. Medical doctors suggest that those at risk get on meds to lower their blood pressure and cholesterol as a preventative measure. Unfortunately to say, taking drugs as a first course of action is the American way, but this raises a whole set of questions and concerns. Can you be okay without taking the medication? Are you doomed if you don’t take it? Is a grim future really in your genes? The answers may surprise you.

Emerging science suggests that for many people with heart disease risk factors, cholesterol lowering drugs and other medications aren’t necessary and may, if fact, be detrimental to overall health. According to Mark Hyman, M.D., author of The Ultramind Solution, “Doctors are over-prescribing medications with the idea that lowering the numbers will lower the risk, but that’s not the case.” It’s resulted in a generation of Americans who think that they can take the pills and do whatever they want and everything will be fine. But if you look at the data carefully, the drugs aren’t really that helpful. “You can’t prevent or treat heart disease without addressing the real causes: poor diet, stress, environmental toxins and a sedentary lifestyle. In fact, your lifestyle can trump your genetic legacy. For 80 percent of us, it’s how you live your life that determines whether or not your genes express themselves,” Hyman adds.

Although family history and genetics do have a part, most of the commonly known lifestyle choices that are Risk Factors like smoking, excessive weight, stress, lack of physical activity, and diets high in saturated fats, for example, are under your control. So what changes should you make to lower your risk? The basics are simple: Stop smoking, eat a diet low in saturated and trans fat and simple sugars; don’t overdo alcohol; beyond that Chiro One Wellness Centers recommend these heart healthy tips:

•Do cardio. Walking, running, swimming, skiing, biking, dancing, skating are all excellent forms of cardiovascular exercise that increase the rate at which your heart pumps blood, helping it stay strong and perform better. This form of exercise also helps lower cholesterol and assists in weight management.

•Fill up on whole grains. In addition to helping you maintain a feeling of satiety for a longer time and taking the place of fatty foods in your diet, whole grains help reduce cholesterol levels and sweep toxins from your digestive tract. For example, consider choosing instant oatmeal for a quick breakfast or replacing your white toast with whole-wheat toast.

•Eat flax seeds. These small seeds are packed with one of the most beneficial heart helpers—omega-3 fatty acids. This “good fat” provides the materials necessary to improve arterial health while protecting you against heart and vessel diseases, reducing blood clots, and decreasing cholesterol levels and blood pressure.

•Replace meat with fish once or twice a week. Fish offers a low-fat, lower-cholesterol alternative to meat and provides the same omega-3 fats as flax seeds. Some kinds of fish, however, may contain high levels of mercury and should only be eaten in moderation. For more information on safe fish, visit http://www.fda.gov/food/resourcesforyou/consumers/ucm077331.htm

•Avoid hydrogenated oils (trans fats). These fats contribute to clogged arteries and heart disease. Manufacturers of all foods containing trans fats are required to state trans fats content on their labels.

•Choose oils high in unsaturated fats. Coconut, palm kernel, cottonseed and corn oils are higher in saturated fat and can nearly always be replaced with oils containing less saturated fat and higher levels of unsaturated fats such as olive, safflower and canola oils. Butter, margarine, and other shortenings can often be replaced with these as well. While most fats and oils contain the same amount of fat per tablespoon, unsaturated fat is much healthier for the body and especially for the heart. Replacing saturated with unsaturated fats will reduce your “bad cholesterol” and improve your “good cholesterol” levels for improved heart health.

•Know your Numbers. Keeping an eye on your cholesterol can help you troubleshoot cardiovascular problems by showing you what might be out of balance. To find out what is considered healthy for both men and women, visit, www.AmericanHeart.org.

•Shake the Salt Habit. Excess sodium is a contributing factor to high blood pressure. Limit your intake to 2,300 milligrams a day; 1,500 milligrams if you already have high blood pressure, are older than 40 or are African American.

•Stress Less. When you get stressed out, a cascade of hormones are released. The most well known are adrenaline, which can cause skipped heartbeats and raise blood pressure; cortisol, which leads to putting on unhealthy body fat and suppresses immunity; and aldosterone, which causes the body to hold on to water, raising blood pressure. Try yoga, meditation, walking, or even a warm bath to relax.

•Get Adjusted. Maintaining a healthy spine and nervous system that is free of vertebral subluxations (misalignments) and is functioning at 100% is vital to your heart health. Having nerves that flow from the brain to your heart, that tell your heart how to work every moment of your life, working at 100%, not 99%, but 100% is key! Chiropractic adjustments are a great way to ensure your spine is healthy and that your nervous system is functioning at 100%.

For more information about how Chiropractic care can help you maintain a healthy spine and nervous system, call Chiro One Wellness Centers today at (877) 724-4761.

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Chiropractic Care Lowers Health Care Costs, Study Shows

A study published in the October 11, 2004 issue of the Archives of Internal Medicine  showed that including chiropractic care into health plans actually reduces the health care expenditures for those in the plan as well as reducing the overall cost to the insurance company for that plan. This study was a retrospective claims data analysis, where the records of 700,000 people with chiropractic coverage in their plan were compared to another 1 million people who did not have chiropractic coverage. The utilization records were then compared for a 4-year period to see if there were any differences in usage and expenses.

The purpose of this study was to ascertain the effect access to chiropractic care would have on the overall usage of health care resources as well as neuromusculoskeletal-specific conditions, (such as back pain) within a large managed-care system. The study noted that back pain accounts for more than $100 billion in annual health care costs in the US and is the second leading cause of doctor visits and hospitalizations.

The results showed that chiropractic care reduced costs across the board. For instance, total health care expenditures for plan members with chiropractic insurance coverage, was on average $1463, compared to $1671 for those without chiropractic coverage. As expected, there were also savings for those with specific back pain problems. The study showed that less x-rays were needed, less MRIs taken, and considerably less hospitalizations were needed for the members in the plan that included chiropractic over those where chiropractic was not included. Comparing the health plans that include chiropractic to the ones that do not, the study found that: Chiropractic care cut the cost of treating back pain by 28%. Chiropractic care reduced hospitalizations among back pain patients by 41%. Chiropractic care reduced back surgeries by 32%. Chiropractic care reduced the cost of medical imaging, such as X-rays or MRIs, by 37%.

Taking into account that this study was published in a medical journal, the stated conclusion was striking. The researchers concluded, “Access to managed chiropractic care may reduce overall health care expenditures through several effects, including (1) positive risk selection; (2) substitution of chiropractic for traditional medical care, particularly for spine conditions; (3) more conservative, less invasive treatment profiles; and (4) lower health service costs associated with managed chiropractic care. Systematic access to managed chiropractic care not only may prove to be clinically beneficial but also may reduce overall health care costs.”

Source: ChiropracticResearch.org

For more information about how Chiropractic can help you achieve optimal health and lower your health care costs, contact Chiro One Wellness Centers today at (877) 724-4761.

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Chiropractic one of top ten complementary therapies for reducing stress and pain.

Complementary Therapies

Mind-Body Treatments helpful, healthy addition to traditional medicine

Sometimes it can seem as though complementary/alternative treatments and traditional medicine live in two different worlds — “Never the twain shall meet,” as the saying goes. We go to the doctor when we’re sick or for regular screenings and to the yoga studio or massage therapist for physical exercise and relaxation. Yet rarely if ever do we talk to our doctors about how one can support the other.

Now the tide may be turning — a recent study in the journal Archives of Internal Medicine has found that three percent of people seeking out mind/body treatments, such as yoga, meditation, tai chi, deep breathing and progressive muscle relaxation, are doing so based on a referral from a medical provider.

Dozens of US hospitals and major medical centers now offer complementary treatments in addition to conventional medical care and some of these therapies are covered by health insurance.

According to Mayo Clinic, below is an alphabetical listing of the top 10 complementary therapies:

BEST TREATMENTS

1. Acupuncture. In this treatment from traditional Chinese medicine, acupuncturists insert thin needles into strategic, energy-balancing points on the body. Acupuncture can prevent and treat nausea and vomiting and help relieve many types of pain, including that from osteoarthritis, low back pain, neck pain, headaches and postsurgical pain.

2. Guided imagery. Patients imagine a beautiful, soothing environment, such as a warm beach. Guided imagery, also referred to as visualization, helps reduce anxiety in patients who become claustrophobic during magnetic resonance imaging (MRI) scans or who are having outpatient surgery without general anesthesia.

3. Hypnosis. The patient is led into a state of deep relaxation and focused attention by either a hypnotherapist or an instructional audio (self-hypnosis), and verbal suggestions are made to help relieve anxiety, pain, tension headaches and insomnia.

4. Massage. A massage therapist manipulates the body’s soft tissue — muscle, skin and tendons — using fingertips, hands and fists. Massage treats anxiety and low back pain and improves postsurgical healing.

5. Meditation. Attention is focused on breathing and/or on a word, phrase or sound (mantra), leading to a more relaxed body and calmer mind. Doctors at the Mayo Clinic use meditation to treat patients with anxiety and high blood pressure and to help people quit smoking without medication.

6. Music therapy. Many complementary medical centers employ music therapists. However, you can use music therapy on your own by listening to soothing music or your favorite genres.

7. Spinal manipulation. Practiced by chiropractors, osteopaths (medical doctors whose training allows them to correct structural problems in the musculoskeletal system) and physical therapists, this hands-on technique adjusts the spine to properly align the vertebrae with muscles, joints and nerves. Spinal manipulation is an accepted medical practice for low back pain and according to a recent Consumer Reports Health Ratings survey (May, 2009), fifty-eight percent of those who tried chiropractic manipulation said it helped a lot, and 59 percent were “completely” or “very” satisfied with their chiropractor. Chiropractic care can also provide a safe and effective alternative to surgery and prescription medication.

8. Spirituality. For some people, this means religious observance, prayer or faith in a “higher being.” For others, spirituality can be found through a deep appreciation of nature or art or participation in a secular community.

9. Tai chi.This gentle exercise, derived from Chinese martial arts, consists of a series of defined postures and movements performed slowly and gracefully. Medically, it is used to improve balance in older people who are prone to falls.

10. Yoga. These stretching postures and breathing exercises, which originated in India, help calm body and mind. Yoga is particularly effective for stress relief, low back pain, carpal tunnel syndrome, osteoarthritis, anxiety and depression.

*To learn more about complementary therapies, go to http://www.nccam.nih.gov, the Web site of the National Center for Complementary and Alternative Medicine.

If you of someone you know suffers from low back pain or would like to find out more about chiropractic, call Chiro One Wellness Centers today at (877) 724-4761.

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Study concludes chiropractic care best solution for sciatic pain and preventing needless surgery.

Sciatica, lumbar disc herniation surgery vs. chiropractic

Study concludes drug-free approach of chiropractic care better for sciatica sufferers, preventing 60% from needless surgery.

According to a group at MayoClinic.com (2010), “Sciatica refers to pain that radiates along the path of the sciatic nerve and its branches — from your back down your buttock and leg.

The sciatic nerve is the longest nerve in your body. It runs from your spinal cord to your buttock and hip area and down the back of each leg. Sciatica is a symptom, not a disorder. The radiating pain of sciatica signals another problem involving the nerve, such as a herniated disk .

Sciatica symptoms include: Pain “… likely to occur along a path from your low back to your buttock and the back of your thigh and calf. Numbness or muscle weakness along the nerve pathway in your leg or foot.

In some cases, you may have pain in one part of your leg and numbness in another. Tingling or a pins-and-needles feeling, often in your toes or part of your foot. A loss of bladder or bowel control. This is a sign of cauda equina syndrome, a serious condition that requires emergency care.”

A prime symptom of sciatica is leg pain in conjunction with herniated discs. As reported by the U.S. Chiropractic Directory in 2010, “Pain radiating down your leg secondary to a herniated disc is a common and often disabling occurrence. A disc in your spine is comprised of two basic components, the inner nucleus pulposis that is gelatinous in composition and the outer annulus fibrosis that is fibro-cartilaginous and very strong.

When a person experiences trauma and the forces are directed at the spine and disc, the pressure on the inside of the disc is increased (like stepping on a balloon) and the internal nucleus pulposis creates pressure from the inside out. It tears the outer annulus fibrosis causing the internal material to go beyond the outer boundaries of the disc. This has often been misnamed a “slipped disc” because the disc doesn’t slip or slide, it is torn from the trauma allowing the internal material to escape.

Conversely, a bulging disc, which gets confused with a herniated disc, is a degenerative “wear and tear scenario” that occurs over time with the annulus fibrosis degenerating. This can also be a “risk factor” allowing the disc to herniate with less trauma due to the degeneration or thinning of the disc walls.

Lifetime prevalence of a herniated disc has been estimated to be 35 percent in men and 45 percent in woman and it has been estimated that 90 percent of all leg pain secondary to herniated discs occurs at either the L4-5 or L5-S1 levels.

It has also been reported that average duration of symptoms is 55.9 weeks, underscoring the critical necessity for finding a viable solution for these.

It was reported by McMorland, Suter, Casha, du Plessis, and Hurlbert in 2010 that more than 250,000 patients a year undergo elective lumbar discectomy (spinal surgery) for the treatment of low back disc issues in the United States.

The researchers did a comparative randomized clinical study comparing spinal microdiscectomy (surgery) performed by neurosurgeons to non-operative manipulative treatments (chiropractic adjustments) performed by chiropractors. They compared quality of life and disabilities of the patients in the study.

This study was limited to patients with distinct one-sided lumbar disc herniations as diagnosed via MRI and had associated radicular (nerve root) symptoms. Based upon the authors’ review of available MRI studies, the patients participating in the study were all initially considered surgical candidates.

Both the surgical and chiropractic groups reported no new neurological problems surfaced and had only minor post-treatment soreness. Sixty percent of the patients who underwent chiropractic care reported a successful outcome while 40 percent required surgery and of those 40 percent, all reported successful outcomes.

Of those patients choosing surgery as the primary means of treatment, 15 percent reported a failed surgical outcome and then chose chiropractic as a secondary choice. Of those 15 percent with failed surgeries, all were reported to have performed worse in clinical outcomes.

While it is clear that an accurate diagnosis could dictate that many patients require immediate surgery, many also do not. The above study indicates that a conservative non-operative approach of chiropractic care prevented 60 percent from needless surgery. While a larger study would give us more information, based upon the outcomes, cost factors and potential increased risks of surgery, it was concluded that chiropractic is a viable, first line treatment option.

These studies along with many others conclude that a drug-free approach of chiropractic care is one of the best solutions for patients with surgical lumbar discs and sciatic pain. To find a qualified doctor of chiropractic near you go to the U.S. Chiropractic Directory at www.USChiroDirectory.com and search your state.

Source: ChiroEco.com

For more information about how Chiropractic care can help treat sciatic pain and avoid needless spinal surgery for lumbar disc herniations, call Chiro One Wellness Centers TODAY at (877) 724-4761.

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Chiropractic Tips for Beating Winter Blues

Are you SAD? On dark and wintry days, some people are happy to curl up with a good book and some hot cocoa—while others, with Seasonal Affective Disorder (SAD), feel low until the sun breaks through the clouds. Winter in the Midwest is as gray as it is long. On average, we receive less than seven days of sunshine per month from November through March. The cloudy sky, strong winds and frigid air is enough to damper anyone’s spirits. For those suffering from SAD though, winter brings with it more than the occasional bout of the winter blues. The season can be a debilitating time for individuals with the disorder.

An Overview. SAD is a form of depression that occurs during the same season each year, most commonly during the winter months. First diagnosed centuries ago in Scandinavia, the disorder primarily plagues those living in cold weather climates that experience prolonged periods with little to no sunlight. Physiologically, the body is responding to a lack of exposure to light, resulting in altered levels of serotonin and melatonin.

Symptoms. Individuals affected by SAD may experience:
Lack of motivation or decreased interest in everyday activities
Increase or decrease in appetite
Difficulty concentrating
Change in sleep patterns
Altered energy level
Social withdrawal
Appearance of some or all of the above symptoms at the same time each year
SAD sufferers often isolate themselves to their homes and avoid social interaction. This isolation only deepens the depression.

What can you do? Below are tips to reduce or prevent SAD symptoms naturally.

See your Chiropractor
Though not a treatment for SAD, the chiropractic approach has been a blessing to countless individuals who suffer from seasonal depression. “The symptoms that SAD encompasses fall under the category of stress, which is a major trigger for vertebral subluxations,” states Raffaella Villella, Chiropractic Director of Chiro One Wellness Center of Lakeview. “It’s no coincidence that SAD typically falls around the holidays when we’re stressed with family, financially, and may be over-extending ourselves. Maintaining a consistent chiropractic adjustment schedule is essential for dealing with the stressors of SAD.” Chiropractors take a natural, drug-free approach by correcting vertebral subluxations (nerve interferences) in the spine. Chiropractic care allows the body to operate at its full potential.

Get Outdoors and Exercise
Getting outdoors and getting fresh air even when the sky is gray can help to alleviate SAD symptoms. Direct Sunlight is the best way for our bodies to absorb Vitamin D. 20-30 minutes in the sun will get us approximately 10-50,000 units of Vitamin D. Supplements typically come in 500-1000 units, so we can see why most research lists nearly 70% of Americans as being Vitamin D deficient. Exercise should be fun, so it becomes something to look forward to each day. Running, walking briskly, ice skating or sledding with children are great ways to enjoy the winter weather.

Leave Home
This is especially tough for SAD sufferers because the natural inclination is to stay in and avoid social outings. SAD sufferers are encouraged to do the exact opposite of what they feel like doing. If the last thing you want to do is leave home, do just that. Pick up the phone and make a plan to meet up with a friend or family member. Enjoy dinner out on the town, catch a play or head to a museum.

Try Light Therapy
Light therapy has been found to be quite effective for SAD patients. A light therapy box emits light that mimics natural outdoor light. The box is thought to alter one’s circadian rhythms and suppress the body’s natural release of melatonin, causing chemical changes in the brain which reduce SAD symptoms. Individuals sit in front of the light equipment for 20-30 minutes daily. The initial investment generally ranges from $200-400 for a light box. On a budget? Try florescent compact bulbs. These bright lights can actually change the levels of melatonin in your brain, inhibiting depression. They’re also very inexpensive!

Change Your Diet
Eating a low fat diet that includes an adequate amount of protein can help. You should also eliminate sugar and carbs as much as possible and avoid caffeine. Remember caffeine is in most sodas, coffee, tea, and chocolate. Limiting wheat and dairy consumption during the holidays can be a challenge, however over indulging in these items promote inflammation and tend to make us feel sluggish. Peppermint oil also helps with sadness and depression. Inhale a whiff to get a burst of energy! Add chili peppers to your diet—chili peppers contain capsaicin, which boost energy and can enhance circulation. Try ginger tea to help boost your metabolism and increase weight loss.

Take Vitamins
Some find that taking vitamins that contain magnesium, B complex, and minerals are helpful. Vitamin D is especially important to SAD sufferers and is one of the most important nutrients for our entire body. It has been shown to help prevent osteoporosis, cancer, depression, heart disease, and SAD. The best form of Vitamin D comes from natural sunlight which can be acquired by getting outside for at least 20 minutes a day (without sunscreen) during the strongest time of day—generally between 10 am – 2 pm. When supplementing, always choose Vitamin D3 cholecaciferol, not vitamin D2 ergocalciferol which the body has to convert to vitamin D. Vitamin D can also be acquired from cod liver oil, salmon, mackerel, sardines, liver and eggs. You may want to pass on Vitamin D Fortified Milk –in most cases it’s counterproductive to healing the immune system.

Other nutritional supplements that can be used are:
Probiotics. There is scientific evidence that links low levels of Vitamin D and low levels of Probiotics to an increased risk of many medical conditions. Vitamin D, Probiotics and Chicken soup have also been effective in the past in combating viral infections like Flu.
St. Johns Wort. This herb has traditionally been used to treat mild depression and anxiety. Be sure you are taking a pharmaceutical grade and that it does not conflict with medications you may be taking.
SAMe. This is a synthetic form of a chemical that occurs naturally in the body.
Melatonin. This natural hormone helps regulate mood. A change in the season may change the level of melatonin in the body. Some people try taking melatonin supplements, but discuss this with your health care provider first before doing so as it may be contraindicated with certain medications.
Omega-3 fatty acids. Omega-3 fatty acid supplements have been show to relieve mild depression or anxiety symptoms in some studies. Sources of omega-3’s include fatty, cold-water fish, such as salmon, mackeral and herring. Flaxsee, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils.
Gingko Biloba. Gingko biloba makes you more alert and boosts your brain power.

Acupunture
According to traditional Chinese medicine, winter is a time of quietness and a time to rebuild your energy stores for the coming seasons. One relaxing way to do this is with acupuncture treatments. Acupuncture is well known for its positive effect on pain, mood, and hormone disorders. A few rebalancing treatments can get you out of that slump and get you back on track to enjoy the winter season. A commonly used acupuncture point is Governing Vessel 20 (GV 20), located at the highest point of the body—the center of the top of the head. It is one of the main points used to increase energy, clear the head, and treat insomnia. Try it out by gently pressing the point with your finger for 20 seconds, several times per day.

More Than the Winter Blues?
Most of us feel unmotivated or underwhelmed from time to time when winter strikes. It’s normal to have some days when you feel down. But if you feel down for days at a time and can’t seem to get motivated to do activities you normally enjoy, see your doctor. This is particularly important if you notice that your sleep patterns and appetite have changed or if you feel hopeless, think about suicide, or find yourself turning to alcohol for comfort or relaxation. SAD patients differ in that they are unable to move past these feelings of depression. If you believe that you or a loved one may need to seek help, talk to your doctor about SAD.

5 Fun Ways to Beat the Winter Blues
1. Call a friend and meet for dinner. Make a point to keep the conversation away from the weather.
2. If you like to cook, challenge yourself to create an energizing meal. A quinoa salad with colorful vegetables and will salmon will provide an energy punch to your day.
3. Give yourself something to look forward to—whether it’s a pedicure, a sporting event, or a weekend trip. Having that date circled on your calendar can get you through some of the dreary days ahead.
4. Bundle up and enjoy some gold old Chicago winter fun. Go sledding, build a snowman or go ice skating. Remind yourself how much fun you used to have playing in the snow as a child.
5. Get up and move! It doesn’t matter what activity you choose. It all helps to keep the endorphins, also known as the feel good hormones, pumping.

For more information about how chiropractic care can help your body operate at its fullest potential, make an appointment TODAY at Chiro One Wellness Centers at (877) 724-4761.

Raffaela “Ela” Villella  serves as Chiropractic Director of Chiro One Wellness Center of Lakeview located at 3132 N. Sheffield Chicago, IL 60657. Villella is accepting new patients and can be reached at (773) 920-3760. Chiro One Wellness Centers’ Vision is that every human being discovers their full potential. Their Mission: Being Leaders in developing extraordinary wellness for families and individuals by taking a stand for the well being of their communities through education and service. For more information, visit www.ChiroOne.net. Follow Chiro One on Facebook at Facebook.com/ChiroOne.
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Chiropractors, Exercise Better than Medication for Neck Pain, Study Says

When it comes to neck pain the best medicine is no medicine at all according to a new study published in the Annals of Internal Medicine. The study, funded by the National Institutes of Health, tracked 272 patients with recent-onset neck pain who were treated using three different methods:

After 12 weeks the patients who used a chiropractor or exercised were more than twice as likely to be pain free compared to those who relied on medicine.

The patients treated by a chiropractor experienced the highest rate of success with 32 percent saying they were pain free, compared to 30 percent of those who exercised. Only 13 percent of patients treated with medication said they no longer experienced pain.

“Doesn’t surprise me a bit,” Dr. Lee Green, professor of family medicine at the University of Michigan told ABC News. “Neck pain is a mechanical problem, and it makes sense that mechanical treatment works better than a chemical one.”

Dr. John Messmer who specializes in family medicine at Penn State College of Medicine agrees. “I always prescribe exercises and/or physical therapy for neck pain,” he wrote. “I also tell patients that the exercises are the treatment and the drugs are for the symptoms.”

The exercises prescribed to patients in the study were simple and designed to be performed at home with the help of instructional photos. Click to see Neck Exercises.

Source: ABC News Report

If you or someone you know suffers from Neck Pain, call Chiro One Wellness Centers TODAY at (877) 724-4761 to schedule an appointment.

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Are you getting enough Vitamin D? Improve your health with the ‘Sunshine Vitamin’!

You’ve probably heard about the immunity benefits of Vitamin C – but it’s time to move one letter down the alphabet. It turns out that Vitamin D may be the more critical vitamin when it comes to fighting off colds and flus. An important vitamin that also promotes anti-aging, the ‘sunshine vitamin’ is a nutrient generated by the body through exposure to the rays of the sun.

 ”Vitamin D plays a role in many important functions of the body. Most American’s are suffering from dangerously low levels of this key vitamin and we do not realize it.” says Sara Kinninger, D.C., Chiropractic Director of Chiro One Wellness Center of Schaumburg West.  According to the Journal of Clinical Endocrinology and Metabolism, “Abnormal levels of Vitamin D are associated with a whole spectrum of diseases including cancer, osteoporosis, and diabetes, as well as cardiovascular and autoimmune disorders.” (Kremer et al. March 2010). “The best way to know if your Vitamin D level is normal is to have a blood test. That way you know if supplementation with Vitamin D is necessary for your overall health and well being.”

How can I get vitamin D? The best form of Vitamin D comes from natural sunlight. A good rule of thumb is that unless you are getting 30 minutes of summer sunlight exposure on large parts of your body every day, you will almost certainly be deficient in Vitamin D. Many people live in a climate where during most of the year we have very little sun exposure. That is when supplementation becomes even more important. When supplementing, always choose Vitamin D3 cholecalciferol, not vitamin D2 ergocalciferol which the body has to convert to vitamin D. Vitamin D3 is sold in either a liquid form (where it is suspended in a substance like olive oil) or in pill form. Both are effective forms of supplementation.

Some foods in the American diet contain small amounts of Vitamin D. These foods include:

• Fatty fish such as salmon and tuna

• Beef liver, egg yolks and some mushrooms

• Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, and soy beverages. Check the labels for more information.

Although some foods contain Vitamin D, humans cannot get adequate amounts through our diet. We are genetically designed to get Vitamin D from sun exposure so the best way to ensure you are getting enough Vitamin D is to be exposed to sunlight and to supplement daily.

Am I getting enough vitamin D? The amount of Vitamin D required depends on your age. Average daily recommended amounts for different ages are listed below in International Units (IU):

Children from birth to 1: 500 IU

Children ages 1-3: 1500 IU

Children ages 4-8: 2000 IU

Children ages 9 and up: 3000 IU

Adults ages 18 and over: 3500 IU

How does vitamin D affect health? In addition to reducing the risk of bone loss and fractures as people get older, some studies suggest that Vitamin D may protect against cancers of the colon, prostate, and breast. Vitamin D is important in maintaining strong teeth, proper parathyroid function, and enhancing the body’s immune system. In fact, when taken properly, Vitamin D is more effective than the flu vaccine in helping to prevent the flu. Vitamin D is also being studied for its possible role in the prevention and treatment of low-back and joint pain, bronchitis, colds, diabetes, hypertension, glucose intolerance, multiple sclerosis and other conditions.  

What precautions do I need to take with vitamin D? When amounts of Vitamin D in the blood become too high, it can lead to toxicity—nausea, vomiting, poor appetite, constipation, weakness and weight loss. In addition, by raising blood levels of calcium, too much Vitamin D can cause confusion, disorientation and problems with heart rhythm. Excess Vitamin D can also damage the kidneys. Be aware that higher levels of vitamin D in the blood have also been linked to higher rates of pancreatic cancer. At this time, more studies are needed to assess the connection between Vitamin D and cancer. Although uncommon, Vitamin D toxicity can occur and happens from the overuse of supplements. A simple blood test will confirm your body’s level of Vitamin D.

Excessive sun exposure doesn’t cause Vitamin D poisoning because the body limits the amount of this vitamin it produces. Like most dietary supplements, Vitamin D may interact or interfere with other medicines or supplements, most notably: steroid usage, some weight loss medications, seizure medications and cholesterol lowering statins. Tell your health care providers about any dietary supplements and medicines you take.

If you or someone you know suffers from joint pain, low-back pain, or would like to find out more about Chiropractic, call your local Chiro One Wellness Centers TODAY to make an appointment at (877) 724-4761.

Sara Kinninger, D.C. serves as Chiropractic Director of Chiro One Wellness Center of Schaumburg West. Kinninger is accepting new patients and can be reached at (847) 301-0499.

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Chiropractic can ease discomforts of pregnancy

Eileen Christoff said receiving chiropractic care during her pregnancy has been one of the best decisions she’s made. “I’ve seen a huge improvement in just how much more comfortable I am day to day,” said the Oak Park homemaker, who is 7-months pregnant with her second child. For some pregnant women, chiropractic care can mean the difference between a comfortable, relatively pain-free pregnancy and nine months of discomfort. Even celebrities such as Jessica Alba and Tori Spelling are getting into the trend, making the treatment more popular within the past couple of years.

Chiropractic physician John Hagen, of the Oak Park Health Clinic, said pregnant women receiving chiropractic care isn’t really a new phenomenon. “I think since chiropractic has been more mainstream in the ’60s, ’70s and ’80s, it’s picked up, but I’m sure it’s been going on for as long as chiropractic has,” he said. The American Pregnancy Association, a national nonprofit for the promotion of pregnancy wellness and education, said chiropractic care is health maintenance of the spinal column, discs and related nerves and bones without the use of drugs or surgery. It’s the art and science of adjusting misaligned joints of the body, especially in the spine, which reduces spinal nerve stress and as a result promotes health throughout the body. When a woman becomes pregnant, her body changes significantly in a short period of time.

“With my first pregnancy I had so many aches and pains,” Christoff said. Womenshealth.gov describes the different changes: The abdomen protrudes which can cause a curve in the back, the pelvis stretches, the uterus enlarges and moves forward and posture changes as well. These can all cause discomforts and restrictions ranging from moderate to severe. In addition to a traditional OB/GYN, a chiropractor can help women deal with these changes.

“With pregnant women and the vast hormonal changes that come with pregnancy, chiropractic helps the pelvic keep up with those expanding and loosening of the cartilage,” Hagen said. “The belly protruding puts extra stress on the small of the back all the way up to the mid- and upper-back, so chiropractic in turn helps keeps the joints of the spine moving fluidly to keep up with those changes that would normally cause significant restrictions.” He said chiropractors practice special techniques that relieve a woman’s discomfort without putting unnecessary pressure on her abdomen. Some also use special equipment.

“There are chairs that, if the patient is lying prone or face down, the stomach piece can drop out to accommodate the belly.” Melissa Auger, an OB/GYN at Northwestern Memorial Hospital, said OB/GYN’s generally recommend their patients avoid any kind of manipulations because they are not well studied. But, while she doesn’t recommend chiropractic care as a part of routine prenatal care, if a patient is experiencing lower back pain or already was working with a chiropractor she supports them continuing the treatment. Hagen added that chiropractic techniques are safe for all pregnant women no matter how far along they are in their pregnancies but the most common time women do seek treatment is during their third trimester. The benefits of receiving chiropractic treatments during pregnancy are vast. In addition to easing discomfort, it can aid in turning a baby that is in a breech position before birth, help to prevent an unwanted cesarean birth and can also have a big impact on the length of labor and delivery. “I’ve read that going regularly can help make labor a lot shorter so I’m hoping for that too,” Christoff said.

Source: Medill Reports Chicago

For more information about overcoming pregnancy discomforts and pain with chiropractic care, contact Chiro One Wellness Centers TODAY at (877) 724-4761.