Stay Healthy During Holiday Season

Whether you're scheduled for a long road trip, shopping for a small army of friends and family members, wrapping dozens and dozens of gifts or camping out in the kitchen to get all your cooking complete, major holidays can easily put your body at risk of injury. Prolonged sitting, prolonged standing, extensive walking, awkward positions, overeating and plain old mental exhaustion are all common when the holiday season comes into full swing. Here are a few common sense tips to assist in keeping you healthy and pain-free this holiday season:

• Traveling: bring water and small snacks to stay well hydrated and to keep your blood sugar levels stable, wear comfortable shoes and clothing, bring along a small blanket and travel pillow, bring all required travel documents as well as any maps or reservations for rental cars and hotels, be careful and obtain assistance when handling heavy/bulky luggage and gifts - use a push cart or dolly and obtain assistance whenever appropriate and/or possible


• Shopping: bring water and small snacks to stay well hydrated and to keep your blood sugar stable, wear comfortable shoes and clothing, have your shopping day pre-planned in regards to locations to visit and gifts to purchase, use shopping carts when available and take gifts to your vehicle frequently rather than risking injury by lugging pounds of gifts from store to store, be careful and obtain assistance when handling heavy/bulky gifts


• Cooking: maintain proper posture while at the counter/sink, alternate between sitting and standing positions, take frequent breaks, stretch often, careful when using knives and other sharp objects


• Gift Wrapping: maintain proper posture, stretch frequently, be careful not to leave scissors or sharp cutting objects on the floor where they can be accidentally stepped on or where they can be accessed by small children or animals, be careful and obtain assistance when moving or wrapping larger or bulky gifts


• Holiday Eats and Treats: do your best to avoid over indulgence of those holiday eats and treats, maintain activity levels to counter act all that holiday feasting, avoid driving when you've consumed those holiday spirits


• Treat Your Body To A Holiday Gift: if you find those aches and pains creeping in or just want to be in tiptop shape this holiday season, stop by your chiropractor's office and treat your body to the most valuable gift of all... the gift of health!
  

Author: ChiroPlanet.com. Source: Dr. Neil MacKay, DC. Copyright: ProfessionalPlanets.com LLC 2006.

Ergonomic Nutrition

Robert Silverman, D.C. says neither ergonomics nor nutrition can bring about the degree of optimal health that an educated "marriage" of the two offers - and he has the clinical outcomes to support his perspective. Dr. Silverman runs a private clinic in White Plains, N.Y., specializing in diagnosing joint pain and soft-tissue management.

Ergonomic Nutrition Basics
Dr. Silverman says that because everything in the body is connected, conditions cannot be treated with a single modality. "Ergonomics - including good posture and proper exercise - really only works well when we make sure the nutrients the body needs to build healthy tissue and repair damaged tissue are provided.

"If a patient practices incorrect ergonomics, we are going to see some breakdown in the body. An emphasis on nutrition helps us slow the resulting breakdown and degeneration

If an injury occurs, good nutrition allows us to build tissues and structures back from the inside out at a biochemical level."

by Carol Marleigh Kline, JACA Online editor

Nervous System Circuitry

Your spinal cord is like the information superhighway with the “circuitry” necessary to run your body:

Sensory Nervous System: Taste, touch, sight, sound and smell are examples of sensory organs sending messages to your brain.

Motor Nervous System: Motor nerves control how your muscles work, such as standing or walking, coordination and balance.

Autonomic Nervous System: The autonomic nervous system controls cardiovascular, digestive, respiratory and many other involuntary functions.

Sympathetic Nervous System: The sympathetic nervous system has a deep connection with your hormonal system to secrete adrenaline and alert your entire body to impending danger, real or imagined (ie, fight or flight).

Like an electrician, we’re interested in the circuitry of your body. The moving bones of the spine are often the source of “brown outs,” short circuits and blown fuses. If you think chiropractic is only about your back, think again!

ANJC Health eNews: Association of New Jersey Chiropractors October 2011 Issue

USA Weekend: Chiropractic Care Works

A recent edition of USA Weekend touted chiropractic care and yoga as Complementary and Alternative Medicine (CAM) therapies that work.

The article cites a review of 270 studies that found that spinal manipulation works just as well as pain medication for reducing the intensity of low back pain. The article went on to briefly explain how spinal manipulation works and listed the health care providers that offer the treatment.

The full story may be read at http://bit.ly/nIbsDX.

Information provided by American Chiropractic Association.

Victoria Beckham Feeling Better Thanks to Chiropractic

Victoria Beckham was spotted out and about in Los Angeles for the first time since giving birth in July to daughter Harper Seven. She was looking tired and wearing flat shoes instead of her usual six inch Louboutin shoes.

Beckham, the mother of four had been suffering with a herniated disc and is seeing a Doctor of Chiropractic to ease the pain.

You can read her tweets at http://bit.ly/q6nVhS.

Health Care vs. Sick Care

Traditionally, we see doctors when we have some type of obvious ache or pain. Yet, waiting for these obvious symptoms to appear before finally seeking help is becoming an increasing burden on our health care system, our economy and our well-being.

And while it may be called “health” care, it’s actually sick care.

Chiropractors are leading the way with real health care that’s designed to keep you well. Not surprising, it’s called wellness care. And the research is astonishing!

A recent analysis published in the Journal of Manipulative and Physiological Therapeutics looked at 311 chiropractic patients aged 65 years or older who had been receiving “maintenance” chiropractic care for five years or longer. When compared with subjects who were not receiving chiropractic care, they had half as many medical doctor visits and overall had healthier habits.

Other studies further confirm what a growing number of our own patients have been telling us: it’s actually less expensive to stay well, than it is to get well.

InMotion Stabilizing Orthotics: Proven on Mount Kilimanjaro

Dr. Dan Moore had a burning desire to climb Mount Kilimanjaro in Africa. More than 10years after setting his sights on this feat, he did it, all with the help of Foot Levelers’ individually designed InMotion® Stabilizing Orthotics. Dr. Moore credits the Celliant® in the InMotion® for helping him reach the top. Celliant® has been shown to increase tissue oxygen up to 10.2% in active patients.*

“My InMotions were far superior to other insoles. I needed orthotics that could take the beating.”

Foot Levelers’ individually designed Stabilizing Orthotics support all three arches in the foot, leading the industry with its patented Gait Cycle System®. The InMotion® provides shock protection, energizes performance and results in quicker recovery. Celliant® stimulates blood flow and increases tissue oxygen levels. Dri-release® helps remove moisture four times faster and silver helps control odor and bacteria.

Optimal Family Chiropractic uses Foot Levelers technology. We have the ability to screen our patients for foot imbalances to ensure that they receive the best possible care.

Cell-Phone Elbow

Minimize the Perils of Mobile Technology
By now, most people have heard of BlackBerry thumb. Recently, there has been talk of a new repetitive strain injury called “cell-phone elbow.” As technology advances, allowing us to do more tasks on smaller equipment, our bodies often pay the cost. With a growing potential for injuries from tools we rely on, it’s a good time to educate your patients about what they can do to minimize their risk.

Addressing Cell-Phone Elbow
Dr. Peter Evans, director of the Hand and Upper Extremity Center at Cleveland Clinic, recently coined the term “cell-phone elbow” to describe the paresthesias, pain and weakness some people experience from excessive phone use. These symptoms can progress to atrophy, weakness and clawing of the ulnar digits, affecting daily living tasks, as well as typing and writing.

Cell-phone elbow is not a new diagnosis but simply a new name for cubital tunnel syndrome. The two biggest controllable risk factors for cubital tunnel syndrome are prolonged flexion of the elbow at greater than 90 degrees and pressure placed directly on the ulnar nerve as it passes around the underside of the elbow. With technology allowing for full Internet access, social networking and entertainment to be performed from cell phones, more people spend greater time using them. The more time spent staring at that little screen, the longer people keep their elbows bent, which diminishes blood flow to the nerve and results in injury. Compounding the problem is resting on the flexed elbow when using the cell phone at a desk or in a car, which leads to direct nerve compression, in addition to elbow flexion.


Doctors of chiropractic can play a key role in educating patients about the risks of excessive time holding a phone to the ear and looking at a screen. If your patients experience overuse symptoms, it is also important to help them analyze the other activities they do that may contribute to the problem. Sleeping with the elbows bent and habitually crossing the arms, as well as working on a surface that is too high, pinch the nerve and should be addressed.

To eliminate prolonged elbow bending, remind patients to use headsets, which free the hands to take notes or type, eliminating the need to pinch the phone between the ear and shoulder. Simply showing patients what happens to the vertebrae and nerves in this extreme side-bent position is often enough motivation to get them to begin using a headset.


Avoiding Posture Pitfalls
The popularity of texting, combined with the increasing amount of time spent in front of a computer, will very likely contribute to worsening posture. Teens and young adults are particularly at risk. Many people find it challenging to maintain their posture in everyday tasks. When you add staring intently at a small screen for long periods, it is easy to fall into a slouched, head-forward position.

Teach your patients to sit upright with the head over the shoulders while using the phone. If the PDA is to be used for lengthy typing, see if an external keyboard can be used. Resting the forearms on a pillow while texting or typing will also help minimize neck tension by allowing the upper traps to relax. Cue patients to look down with the eyes and gently tuck the chin to maintain a healthier posture.

In addition, make sure the screen is easy to read. Straining to see what is on the screen leads to jutting the chin forward, shifting work from the spine to the muscles to hold the head up. Avoiding use of PDAs while in bright sunlight can help.

While they describe conditions known before recent advances in technology, terms such as “BlackBerry thumb,” “Wii-itis” and “cell-phone elbow” don’t simply give new names to old problems. If these new terms help the public begin to recognize how everyday tasks can place them at risk for injury, maybe our patients will take ownership of their own health, instead of passively expecting others to “fix it.” Our role is to help them move in that direction.


By Chris Sorrells, OTR, CHT, CEAS. Chris Sorrells is the president of www.ErgonomicsSimplified.com, a free online resource for health professionals. He can be reached at Chris@ErgonomicsSimplified.com.

Life vs Ergonomics: Part 2

Part 2 of 2

The Aging Body
We know that muscle loss is a huge problem with aging,” says Dr. Bautch, “so we want to be careful with that.” While people who have been exercising aggressively all their lives may be able to continue exercising, aging tends to make people more sedentary. “Our bodies don’t like great changes, so if I get more sedentary and then go out and play softball or football on weekends, the chances of injury become tremendous. We decondition faster as we get older than we recondition.

Compliance: Challenges and Solutions
As doctors of chiropractic know, most patients are compliant as long as pain is the driver. After the worst of the pain subsides, they tend to want to start living like they did before injury slowed them down. To offset this very human desire, doctors need to look at numerous factors involved in helping a patient get better—and stay better.

Dr. Bautch says that when it comes to prescribing a home exercise program, quality cannot be the only criterion.

“I prefer to teach the exercises to my patients so they can gain a kinesthetic feel for them," says Dr. Morris. I prefer to teach the exercises to my patients so they can gain a kinesthetic feel for them. I include errors that patients routinely fall into. If I feel there is a risk that the patient will perform the exercise incorrectly, which is common, I teach him or her to perform it both correctly and incorrectly so the difference between the two can be appreciated. I never allow patients to perform an exercise at home unless they have mastered it in the office, which includes doing it correctly and incorrectly. The percentage of my patients who returned and performed their exercises wrong dramatically diminished after I initiated this strategy.”

Building Patient Motivation: Tips from the Field

• Dr. Christensen says it’s important not to overload patients with exercises since that will lead to noncompliance. He also asks the patient to agree to perform daily exercise with a regular time set aside. Keeping a journal that records repetitions and sets may also be helpful, he adds.


• Dr. Kurtz says that clear goals or benchmarks to reach for and someone to hold patients accountable so they will continue to do their prescribed exercises are valuable motivators.


• “If the doctor looks very fit and looks like he exercises, patients are more apt to perform their exercises.” Dr. Aspegren also looks for patient red flags that may indicate problems ahead, such as smoking, obesity, a blue-collar background, or basic lack of motivation.” When such patients are identified, he says, “We try to spend a little more time with them. We make sure we emphasize the importance of performing their exercises to reduce the need for care and to help reduce the relapse rate that permeates many musculoskeletal-type injuries.”


• Dr. Bautch says because it takes 21 days to develop a habit, he reminds his patients of what they should be doing every time they talk.


• Dr. Morris puts his own twist on compliance. “One of the keys to motivating patients to perform their exercises is to find out what they have lost that they are passionate about. I have found that by listening to my patients and letting them explain their concerns, their fears, their frustrations, and their desires, we generally find reasonable rehabilitation strategies together that comfortably motivate them to continue.”

By Carol Marleigh Kline, MA, JACA Online Editor
Chiropractic Home Exercise Programs—Ergonomics & Compliance (Part II)
J Amer Chiropr Assoc 2006 May;43(4):2-6

Life vs. Ergonomics: Part 1

Part 1 of 2

Most patients—most people—know little about spine-related ergonomics:

• Some sit hunched in place over a keyboard or in front of a computer screen for hours—and they can’t figure out why they have headaches and tight shoulders.
  


• Some watch TV from the soft family sofa with backs flexed into a loose “C” shape—and they don’t understand why their backs hurt.


• Some torque the body while lifting heavy items—which can easily lead to pain and a chiropractic visit.
  

And the list goes on. The doctors we spoke with generally believe that a home exercise program should also have an ergonomics teaching component. Scott Bautch, DC, DACBOH, says it’s extremely important to get people to be “posturally friendly,” adding, “The closer the body is to neutral, the better the joint function. The farther you get from neutral, the more detrimental it is.”

Whole-Body Involvement
The chiropractic profession, says Dr. Aspegren, has led the idea of whole-body involvement for years—even when the injury is supposedly to a discrete part of the body. “That’s where much of medicine is transitioning now—going away from the pathoanatomical model, where we just look at the area that’s hurt—just that little area, such as a disc injury and that’s all—to more of the biopsychosocial model, which is a much more widely focused, much more broadly scoped technique. With some of the techniques that are coming out, like Graston, the research is showing how the fascia connects throughout the whole body, and how this affects multiple areas. This is very important, particularly when working with athletes.”

Dr. Aspegren says he is a great proponent of aerobic exercise. “For the most part,” he says, “it’s been shown that aerobic activity is one of the foundational forms of exercise for our injured patients. The literature points out that it is helpful in the profusion of blood into the injured area. That helps to dissipate inflammatory by-products, such as enzymes that exude from the disc, for instance. Aerobic exercise can be used to regulate pH levels that sometimes plummet with a disc pathology. If we can get blood into the region of an intervertebral disc that in the adult is avascular, by-products of inflammation are flushed out and nutrients are diffused inward.”

Dr. Bautch agrees that aerobic exercise can be valuable during the acute phase—within patient tolerance. He says even Clarence Gonstead had patients walk after their adjustments. And he points out that Dr. Gonstead had an Olympic-sized pool built so patients would get moving even if they had to be supported in part by water.

Part 2: The Aging Body, Challenges and Solutions for Compliance and Building Patient Motivation

By Carol Marleigh Kline, MA, JACA Online Editor
Chiropractic Home Exercise Programs—Ergonomics & Compliance (Part II)
J Amer Chiropr Assoc 2006 May;43(4):2-6

Nat'l Chiropractic Health Month: TechnoHealthy!

In 2008, almost 162 million smart phones were sold, surpassing laptop sales for the first time.

More text messages are sent per phone than phone calls. The average number of text messages per month per phone is 357 compared with 204 cell phone calls.

A stdy at the University of Queensland in Australia found that text messaging is the most addictive digital service on mobile or Internet, and is equivalent in addictiveness to cigarette smoking.

Modern technology such as smart phones and texting is bringing people together in new ways…but it also has the potential to take a toll on our bodies and our health.

This year for National Chiropractic Health Month (NCHM), the American Chiropractic Association (ACA) asks chiropractic patients and the public the question, “Are you TechnoHealthy?”

As experts in ergonomics, doctors of chiropractic can help their patients use technology safely, avoiding unnecessary injury and strain, or treat the aches and pains that may already exist. Being TechnoHealthy also means knowing when to unplug and reconnect with the world around you through exercise and other wellness activities.

ACA encourages doctors of chiropractic nationwide to participate in National Chiropractic Health Month this year and help tackle a serious public health problem today: the overuse and misuse of technology.

The American Chiropractic Association (ACA), based in Arlington, Va., is the largest professional association in the United States representing doctors of chiropractic. ACA promotes the highest standards of ethics and patient care, contributing to the health and well-being of millions of chiropractic patients.

Enjoy Byram Day on October 1, 2011

After rescheduling due to rain, we're looking forward to Byram Day this Saturday, October 1 from 12:00 to 5:00pm. Byram Day will be held at Neil Gylling Park, Mansfield Drive in Byram Township, NJ. Opening ceremonies will be at noon.

This year's theme is "Volunteers Build Our Community." Where applicable, Byram-based vendors (i.e. scouts, non-profits) have been asked to promote volunteerism in some way, as well as provide information about, and sign-up sheets for the volunteer opportunities available to community members.

Byram Day draws thousands of visitors each year. There will be carnival rides, pony rides, incredible food and plenty of shopping.

Optimal Family Chiropractic will have a tent on the field. We'll provide literature about chiropractic care and conduct non-invasive neck and foot scans. The scans are fun and show individuals if they have possible subluxations of the neck or imbalances of their feet. Dr. Brenda Rooney will be available to discuss the scans and talk about wellness.

Enjoy the Hackettstown Street Fair this Sunday!

The annual Hackettstown Street Fair will be held this Sunday, September 25 from 11:00am to 5:00pm. The Fair will be located on Main Street in Hackettstown and offer a variety of enjoyment for everyone. There will be crafters and artists, vendors, music, food, games, clowns, dancing and inflatable rides including a moon-walk.

Come stroll through Hackettstown on Sunday and enjoy the event.

Admission is free!

Is Your Body Merely a Collection of Parts?

In school you learned that the human body was divided into different parts. The mouth, esophagus, stomach and intestines made up the digestive system. The bones made up the skeletal system. And so on. This has contributed to the widely-held belief that you and I are merely a collection of parts, a belief that stands in the way of better health. It’s responsible for:

Isolation: Incorrectly thinking that organs and tissues operate independently of each other rather than together as part of an integrated whole.

Mechanism: The belief that we’re simply a collection of parts in which identical inputs (drugs) should produce identical results in all subjects.

We chiropractors go beyond mechanism to embrace what’s called vitalism:

Wholism: Each “part” has a purpose that contributes to the whole.

Intelligence: You and I can learn, create and adapt to our environment.

Self-healing: Cut your finger and your body can heal it. Mechanisms can’t.

Since the nervous system regulates these vital processes, chiropractic care is the centerpiece of the growing interest in vitalism.

ANJC Health eNews is provided on behalf of local member chiropractors and published monthly by the Association of New Jersey Chiropractors.

Join the Fun on Byram Day and Netcong Day!

This weekend there are two community events that will provide lots of entertainment for children and adults. On Saturday, September 10, Byram, New Jersey will celebrate Byram Day between 12:00 pm and 5:00 pm at Neil Gylling Park, Mansfield Drive, Byram Township.

Byram Day draws thousands of visitors each year. The fun filled day begins with a 5K Race at 9:00am. The main stage opens at 12:00 noon with an Opening Ceremony celebrating "Volunteers Build Our Community." A number of volunteer organizations will be on hand to exhibit what they do to enhance our community. Rides for children and games for kids and families continue throughout the day. Something new to try this year is an Obstacle Course sponsored by RDA Fitness guru Rob Austin. Adults can shop the vendors, view the Classic Car and Truck Show or attend school in the Historical School House.

Food is available throughout the day, and music will be provided in the picnic area, so come for lunch and stay and enjoy a leisurely dinner.

Come one and all to the Netcong Day Annual Street Fair on Sunday, September 11 between 11:00 am and 5:00 pm. The day will be filled with family fun, lots of vendors and crafters to visit, food, entertainment, free children’s rides, community booths, games and activities. A 5K race at 10:30 am will precede the day's activities.

Both events are family oriented and filled with fun.

Optimal Family Chiropractic will attend both days and provide educational information about the many conditions that can benefit from chiropractic care. We will provide non-invasive neck scans and foot scans. Neck scans can identify subluxations of the neck. Foot scans show if feet have flat or high arches, both of which can negatively affect feet, knees and back. Stop by our tent if you attend.

Chiropractic Care for Children

Chiropractic care can have an immense impact on the wellness of a child. However, many parents may be unaware of the benefits it can have on their children’s health. This unawareness can provoke apprehension, resulting in theories against the matter, such as:

Children are fragile; chiropractic treatment is not the same for a child as it would be for an adult.

Availability of medications that relieve pain and cover a vast array of diseases.

Children are simply too young for treatment.

Unawareness of chiropractic methodologies and practices. If parents are unsure about the benefits of chiropractic care themselves, why would they send their kids there?

Encouragement is key for parents that are apprehensive. They should be fully informed of the benefits, the safety factors, and the positive outcomes that come from chiropractic care. It is important to explain how children can be highly vulnerable to long-term injuries from daily activity. As children are constantly growing and adapting to the natural transformations, they become prone to long-term injuries, or developing musculoskeletal disorders that can last for many years.

According to Dynamic Chiropractic, “children's bones and muscles are more elastic and heal faster. At the peak of adolescent linear growth, the musculoskeletal system is most vulnerable because of imbalances in strength and flexibility and changes in the biomechanical properties of bone.”[1]

Chiropractic care can help prevent children from developing:

Long-term musculoskeletal dysfunctions

Imbalances in the body

Dependencies on medications

In a To Your Health article, “The same treatments we administer to adults are just as safe for children. Ailments that adults commonly come into our offices with happen to children as well. Chiropractic techniques performed on children are modified so the procedures are gentler for the child's particular body type.”[2]

Another way a chiropractor can help prevent children from the development of postural and musculoskeletal disorders is by ordering them Stabilizing Orthotics. Many children suffer from pronation and the low arches in their feet can disrupt normal gait patterns and create postural imbalances later in life.

In an article concerning children’s foot health, Dr. Brian Jensen states, “Foot problems from childhood can interfere with adolescent (or adult) spinal function, which can result in poor biomechanics and accelerated degenerative changes in the knees, hips, and spine.”[3]

Children that are monitored and treated by a chiropractor can reduce the risk of developing postural disorders and other ailments that typically go unseen. Parents should be encouraged to have their children routinely examined. A few steps towards prevention can make a great difference in long-term postural stability in a child.

[1] Pate, Deborah. (October 21, 2010). Musculoskeletal Development and Sports Injuries in Pediatric Patients. http://www.dynamicchiropractic.com/mpacms/dc/article.php?t=34&id=54950
[2] Wong, Kevin M. (August, 2007). Chiropractic for Growing Bodies. http://www.toyourhealth.com/mpacms/tyh/article.php?id=932
[3] Jensen, Brian. (Nov/Dec 2006). Can Orthotics Help Kids? Transitions, NYCC

Adapted from Foot Levelers' Notes.

Barefoot Running

Until recently, most of us considered athletic shoes an important and essential part of our athletic training gear. Every year since the mid-1970s, the big running shoe companies have introduced new product lines based on shoes with increased cushion and support. Today, however, there has been an uprising among subgroups of runners, cross-fitness enthusiasts and weight lifters: Less shoe is better, and no shoe is best.

The premise behind barefoot running is essentially that the intrinsic muscles, joints, ligaments and mechanoreceptors of the feet require stimulation to function properly. And this optimal function is inhibited by highly supportive and cushioned shoes.

If you’re interested in trying out barefoot running, consider this advice before you begin.

• Start with walking barefoot or in minimalist shoes, and gradually work into running.



• Progress to short runs. Begin running only five minutes per run, and gradually increase.
  


• Rather than going totally barefoot, use a minimalist shoe to protect your feet from thorns, glass, nails, stones and other debris.
  


• Stop barefoot running at the earliest sign of pain.



• Avoid running barefoot in freezing temperatures. Shoes protect us from frostbite if nothing else.



• Be prepared for blisters and calluses to form as you transition to barefoot running.

ChiroHealth is a health news update of the American Chiropractic Association (ACA).

The GREEN Summerfest in Vasa Park, NJ

On Saturday and Sunday, August 13 and 14, a very special event will be held for the first time in Vasa Park. The park will be transformed into a 2-day eco-friendly festival with a concert showcasing New Jersey's most popular bands. The theme of the event will be green products, services, a craft section, natural foods and delicious festival foods and the Kids Traveling Shindig, a special section with kiddie rides, bounces, clowns, face-painting and kid-oriented entertainment.

An invitation is extended to local civic/non-profit organizations to participate as exhibitors. A separate area will be created called the "Community Square" where local organizations can get involved in the festival, promote your group/club, or an event you are planning.

If you are an exhibitor and would like to come FREE, come up with an activity, a draw or an attraction that will complement the event. Make it interesting...make it fun...make it interactive...

Proceeds of the Summerfest will benefit Mt. Olive Recreation.

City vs. Country: Who Is Healthier?

Urban Areas Clean Up, Residents Live Longer, Stay Fitter; But Stress Is Less in Rural Regions
By Melinda Beck

Is city life killing you? Not necessarily. According to a recent report, you're more likely to get in a traffic accident, die of a gunshot wound, suffer from high blood pressure, obesity and diabetes if you live in a rural area. Melinda Beck explains.

For many urban dwellers, the country conjures up images of clean air, fresh food and physical activities. But these days, Americans residing in major cities live longer, healthier lives overall than their country cousins—a reversal from decades past.

Many cities that were once notorious for pollution, crime, crowding and infectious diseases have generally cleaned up, calmed down and spread out in recent years, while rural problems have festered. Rural residents are now more likely than other Americans to be obese, sedentary and smoke cigarettes. They also face higher rates of related health problems including diabetes, stroke, heart attacks and high blood pressure, according to County Health Rankings (CHR), a research project that recently issued its second annual report of state-by-state comparisons of health measures in every U.S. county.

To be sure, city dwellers live with more air pollution and violent crime. They also have higher rates of sexually transmitted diseases and low-birth-weight babies and are more likely to drink excessively. But overall, urbanites tend to rate their own health more highly and are less likely to die prematurely than rural Americans, according to the county rankings report.

In many measures, residents of suburban areas are the best off. They generally rate their own health the highest and have the fewest premature deaths than either their urban or rural counterparts. Suburbanites also have the fewest low-birth-weight babies, homicides and sexually transmitted diseases.

"Suburbs rule!" says CHR deputy director Bridget Booske, a senior scientist at the University of Wisconsin's Population Health Institute, which produces the rankings with funding from the Robert Wood Johnson Foundation.

These broad generalities don't hold true for every region. Much of the health advantage in cities may be a function of age, income and education levels. The average annual household income in central cities is $53,000, according to the county ranking report. By contrast, average incomes are $39,000 in most rural areas and $60,000 in suburbs. Rural residents also tend to be older and less educated than their urban counterparts.

Limited access to care might help explain the overall poorer health of rural residents. About 25% of the U.S. population lives in rural areas, but they are served by only 10% of the country's physicians. They are also less likely to have private health insurance, prescription drug coverage or be covered by Medicaid, according to the nonprofit National Rural Health Association.

"Rural America is a place where those most in need of health-care services often have the fewest options," says Alan Morgan, the association's chief executive.

The nationwide problem with obesity hits rural areas hardest. Overall, 19% of rural children aged 2 to 19 are obese, and 36% of them are overweight, according to the center's report. By comparison, 15% of urban kids the same age are obese, and 30% are overweight.

Determining what areas are "urban" or "rural" can be murky. Some government agencies divide geographic areas into just two categories: metro and nonmetro, making it harder to identify trends in suburbs. Others use from six to 12 categories. Statistics are generally gathered and compared on a county basis, but many counties contain a mix of urban, suburban and rural areas.

It's long been observed that city dwellers have a higher rate of mental health problems than rural residents—39% more mood disorders and 21% more anxiety disorders, according to an analysis from 20 developed countries last year. The reasons aren't clear, but a study in the journal Nature this month, in which German researchers monitored the brain waves of urban and rural residents, suggests that people who grow up in cities may process stress differently.

People who move from a city environment to the country or vice versa generally bring their health habits with them. Leigh Young grew up on a tiny farm in rural Michigan, eating only what her family grew or slaughtered. Ms. Young, 55, now lives in urban Grand Rapids, where she says she isn't tempted by soda, chocolate or processed food. Her upbringing "made me far more aware of what I put into my body," she says.

Many places have their own health quirks. Matthew Joyce, 45, and his family moved from San Francisco to Boulder, Colo., 10 years ago. "It's so health conscious that if you don't participate you feel like the odd one out," he says. Farmers markets and health-food stores have squeezed out the doughnut shops, he says. He and his family have become healthier, Mr. Joyce says. "We eat organic, exercise, meditate. But that doesn't mean you don't want a doughnut every now and again."

Both Horses and Humans Need Custom Support!

I’ve spent some time on farms and ranches in my day, so I’ve been around horses and the people who care for those magnificent animals. I learned that every horse is biomechanically different and has specific structural needs. I also learned that the long-term health of a horse can be directly related to the quality of analysis of its gait, how it bears its weight, and the quality of the shoes that it wears. It’s apparent to me that horseshoes are essentially custom orthotics for horses!

It’s also apparent that, when it comes to our weightbearing structures, we humans deserve at least the same considerations that a horse gets. We need to be especially diligent in examining children because of the influence that orthotics could have on their structures during the early years of their development. With older patients, it is obvious when the structure has started breaking down, but it’s not too late to do something about it.

Electronic digital scanning provides adequate analysis of the human foot in the weightbearing position. Flexible, custom-made foot orthotics take into account the complexity of the biomechanics of the foot’s three arches, the 26 bones of the foot and ankle, and of the foot’s relationship with the knee, hip, and pelvic complex.

Shock absorption, structural support, and proprioceptive influence are key features of the custom-made orthotics that have been shown to be the most beneficial. This translates into having a positive influence on growth plates in young patients and slowing down degenerative changes in adults.

What I said about horses also applies to people: Every patient is biomechanically different and has specific structural needs. Genetics, occupation, trauma, shoe type, age, height, weight, and recreational activities are all factors that contribute to our structural uniqueness.

There is no such thing as “off-the-shelf” horseshoes, because the results would be inadequate to accommodate all of the differences not only between horses but in all four hoofs of one horse. In the same way, off-the-shelf arch supports or cushions cannot take into account all the variations of human feet that exist. Nearly all people possess some variation between their right and left feet, which means custom made, flexible orthotics are essential for optimal musculoskeletal support and comfort.

A benefit of replacing older orthotics is to make sure you are still getting adequate shock absorption. It just makes sense that if older orthotics have been absorbing the shock forces of walking and running for a couple of years, it is a good idea to update them so the orthotics are efficiently absorbing those forces, not the knees, hips, and spine. Broken down, arthritic joints are sure to occur if the forces of gravity have not been managed properly.

The ramifications of structural wear and tear in a horse are often the cause of its ultimate demise. A horse will not be allowed to suffer from degenerative conditions. Humans, on the other hand, often spend many years suffering from degenerative changes that could have been prevented with adequate postural support.

References
(1): Charrette MN. Balance, neurology, and chiropractic care. Practical Res Studies 2005; 20(1):1-4. (2): Hyland JK. Proprioception, alignment, and balance improve with the a-s-r program. Practical Res Studies 2005; 19(4):1-4. (3): Stude DE, Brink DK. Effects of nine holes of simulated golf and orthotic intervention on balance and proprioception in experienced golfers. J Manip Physiol Ther 1997; 20(9):590-601.

Dr. Brian Jensen is currently the Associate Director of Professional Education at Foot Levelers. He speaks on a wide variety of topics, including orthotic therapy, posture, structural preservation, breaking free of the medical model of healthcare, and innovations in nutrition.

Advocate for Expanded Access to Chiropractic for Veterans

Rep. Bob Filner (D-Calif.), recently introduced the Chiropractic Care to All Veterans Act (H.R. 329), a bill similar to legislation that was overwhelmingly passed by the House in 2010, but was not considered in the Senate.

H.R. 329 would require the Veterans Administration (VA) to have a chiropractic physician on staff at all major VA medical facilities by 2014.

You too can help ensure chiropractic care is available to the brave men and women who have served our country. H.R. 329 needs cosponsors to increase the likelihood of this effort's success. Please contact your legislator and urge their cosponsorship of H.R. 329!

Senate Subcommittee Focuses on Soldiers’ Musculoskeletal Problems

The congressional newspaper The Hill recently reported that Senate Appropriations Committee Chairman Daniel Inouye (D-Hawaii), is concerned with back injuries sustained by soldiers due to the significant amount of weight they carry in combat.

During an Appropriations Defense subcommittee hearing in May, Sen. Inouye told Army leaders he was “shocked” by a recent Johns Hopkins University study that found musculoskeletal spinal injuries are now “double that of combat injuries.”

American Chiropractic Association (ACA) news, July 2011

"The Dr. Oz Show" Touts Benefits of Chiropractic Care

"The Dr. Oz Show" recently featured a very positive segment on chiropractic care for the treatment of back pain. The show began with host Dr. Mehmet Oz choosing a member of his audience to receive an adjustment. He then proceeded to explain the meaning of the word "chiropractic" to her, and using two different models of the spine, to demonstrate how spinal misalignment can cause pain and discomfort.

Dr. Oz noted that research shows chiropractic is just as effective for treating back pain as pain medication. "It's pretty straightforward how it works," he added. The adjustment was conducted by Steven Shoshany, DC of New York. As the audience watched, Dr. Shoshany performed two side adjustments and one midthoracic adjustment. When Dr. Oz asked the volunteer how the adjustment felt, she answered "Awesome!" Watch the segment online at http://www.doctoroz.com/videos/back-pain-relievers.





Reproduced from American Chiropractic Association (ACA) news/May 2011

Pediatric Chiropractic Becoming More Popular

Some parents are turning to chiropractors to treat their infants and children for ailments ranging from colic to earaches.

When Alisha Bauer's daughter, Avery, was suffering from severe reflux, Bauer said she didn't get the answers she wanted from doctors. "Avery had been spitting up a lot," said Bauer. "It was to the point that we even wondered if she was getting enough to eat. They just kept saying, 'She'll grow out of it. It's fine.' And I'm like, 'No. It isn't."

So Bauer's mother suggested that she try a chiropractor.

Avery was 5-months-old when she got her first adjustment.

Chiropractors we talked to said they are seeing more parents like Bauer looking for help with everything from reflux to colic to earaches.

"Chiropractic is not a treatment for disease," said Dr. Kristina Ring with Botha Chiropractic in Denver. "However, when the baby's body begins to function better, we do see improvements in those."

Ring has checked out children for seven years, but lately, she said, pediatricians have even started referring patients.

She said the treatment is nothing like the back-cracking, bone-popping image people might have of chiropractic care. "The amount of pressure to adjust an infant spine is about the same amount as on a ripe tomato without piercing the skin. It's very, very gentle," said Ring.

She said it is effective, though, and pointed to a 2009 study funded by the International Chiropractic Pediatric Association of hundreds of children in chiropractic care. "They found the only adverse affect was mild discomfort," said Ring. "The majority of doctors and parents reported the kids were sleeping better, better behavior and improved immune function."

However, many doctors are still wary. "I think with infants there is particular reason to be cautious," said Dr. Steve Federico, president of the Colorado chapter of the American Academy of Pediatrics. "There's very little research that has been done with infants relative to chiropractors." He said, in general, children under 2 years of age are particularly at risk of injury, and that if he had an infant, he would not take the child to a chiropractor. "I think that I would be concerned about the lack of evidence to support the care for pediatric patients in this area," said Federico.

But parents such as Bauer said as long as chiropractic care seems to work when mainstream medicine falls short they believe opinions about it will continue to "adjust."

"This week, I've seen a significant improvement," said Bauer. "So many kids are medicated that don't need to be, so it's great to be able to think about other options."

Copyright 2011 by thedenverchannel.com.

ACA: Include Doctors of Chiropractic In Medical Homes

The Joint Commission has developed a Primary Care Home accreditation program for practices seeking formal recognition as “medical/health care homes.” To ensure that doctors of chiropractic are able to fully participate in these primary care homes, the American Chiropractic Association (ACA) has submitted comments in response to the proposal underscoring DCs’ training and qualifications as primary care providers.

Section 3502 of the Patient Protection and Affordable Care Act (PPACA) specifies that Doctors of Chiropractic can potentially be tapped as members of community health teams to support the development of “medical homes.” These teams are designed to increase access to comprehensive, community-based coordinated care.

“It is critical that Doctors of Chiropractic are considered ‘primary care clinicians’ with regard to the standards. As The Joint Commission is aware, Doctors of Chiropractic are well-trained portal-of-entry physicians currently providing primary care services,” states ACA President Rick McMichael, DC, in a March 10 letter to the Joint Commission. “Chiropractic physicians, based on their education, training and experience, provide essential services to treat and manage the broad range of injury, illness and disease involved in the human condition. … The training and licensure of DCs makes them a valuable resource that must be utilized.

While the Joint Commission is one of several entities developing accreditation criteria for medical homes. HHS will ultimately be responsible for implelenting the program. The agency may, however, take into considertion accreditation programs developed by quasi-government groups such as the Joint Commission when crafting its plan - making it critical that ACA provide its advice and recommendations on behalf on behalf of the chiropractic profession.

To read ACA’s letter, visit: http://www.Acatoday.org/pdf/joint_commission_final.pdf.

Source: American Chiropractic Association newsletter, May 2011

Noah's Ark Animal Welfare Assists Disaster in Joplin

Noah's Ark Animal Welfare Association, Inc. Executive Director Todd Cramer spent 5 days at the Joplin Humane Society's temporary animal shelter in Joplin, MO. He assisted with the animal response headed up by the American Society for the Prevention of Cruelty to Animals with support from the American Humane Association and other humane organizations.

Although not damaged by the recent tornado, the disaster left the Joplin Humane Society overwhelmed with animals in need and short on staff to rescue and care for them. At the request of the ASPCA, animal welfare organizations and community volunteers came together to support the rescue effort.

The Joplin Humane Society is linked to New Jersey through their Executive Director, Karen Aquino, who was once the Executive Director at the Animal Welfare Association in Voorhees and a former President of the Animal Welfare Federation of New Jersey. Her step-daughter, Rachel Markham, perished in the storm and the ASPCA has named a grant in her honor. "Karen Aquino is a friend and has been a great leader in New Jersey. It is important to Noah's Ark to extend a hand to our colleagues, their communities and the animals when they need us", said Cramer.

To date, more than 1,100 animals have been rescued and nearly 400 pets have been reunited with their caregivers.

The Joplin Humane Society is in need of gift cards and monetary donations. You can give online at www.joplinhumane.org or at www.noahsarknj.org and please specify the donation is for J.H.S. Thank you.

Health Is No Accident!

When people get sick or experience various aches and pains, it’s tempting to look for causes outside ourselves. The most convenient culprits:

Bad luck. Accidents often fall into this category—being in the wrong place at the wrong time.

Germs. Blaming a cold or flu on germs overlooks one critical ingredient—being a hospitable host!

Genetics. The new fall guy is "bad genes.” Yet, research shows that gene expression is a reaction to our environment.

Thankfully, we live in a world of cause and effect. Every symptom has a cause. And as tempting as it is to look to outside causes, many health problems are the result of our own choices, beliefs and habits. Sometimes the effects can take decades to appear.

Ill health is not an accident, but the result of your body’s inability to accommodate physical, chemical or emotional stress. Similarly, good health results when your body works the way it was designed to.

Educational information is provided by the Association of New Jersey Chiropractors and local chiropractors.

Connecting DCs to Relief Agencies

The American Chiropractic Association (ACA) sends its thoughts and prayers to the victims and survivors of the deadly tornadoes that struck the southern and midwestern regions of the country recently. Reports indicate that the storms killed as many as 247 people in six states. Many more have been impacted by the disaster.

The ACA has attempted to reach out to state associations in affected areas to learn more about the impact on the chiropractic profession. At this time, no loss of life has been reported within the chiropractic community; but sadly, some homes and business have been damaged or destroyed.

“My heart goes out to everyone affected by these devastating storms,” said ACA President Dr. Rick McMichael in response to the news. “But I know that the chiropractic community will band together and provide support to colleagues in need during the difficult weeks and months ahead.”

For doctors of chiropractic who wish to donate or volunteer, and to those who may have been affected by the tornadoes, below are useful links to Red Cross and FEMA resources and information.


AMERICAN RED CROSS
www.redcross.org

- Donate to support relief efforts
- Become a volunteer
- Learn how to help

FEDERAL EMERGENCY MANAGEMENT ASSOCIATION (FEMA)
www.fema.gov

- Disaster Areas

- 2011 Federal disaster declarations
- Alabama
- North Carolina

Waterloo Music Festival on May 14 & 15

Waterloo Village is coming alive again through the efforts of the Friends of Waterloo Village, which will present the Waterloo Music Festival Saturday and Sunday, May 14-15. Headlining on Saturday night at 7 p.m. is the Chapin Family. Tom, Steve and Jen and their bands will delight the audience with their incredible musical talent and their wonderful songs and stories. This multi talented, Grammy award winning family will delight you with their warmth, easy style and friendly manner.

The event will feature live music both days.

The Waterloo Music Festival is an event sponsored by the Friends of Waterloo Village in collaboration with the Spirit of the Arts Foundation for the purpose of raising funds for the restoration and revitalization of Waterloo Village, a National Historic Site situated on the Morris Canal in Byram Township.

The festival will include food vendors, beer and wine, business and craft vendors and more. Come by and say hello to us at our booth. Optimal Family Chiropractic will be located in the vendor section of the Village.

Gates open 11 a.m. each day. The kids (including you) will love to visit the Indian Village and the Canal -- all at no additional cost. You might even remember going there as a child yourself...

Ticket information is available at www.WaterlooMusicFestival.com. Reserved seating is available for both days. Reserve your tickets now. For further information, call Sandy at 973-875-2068.

Maintenance Care for Low Back Pain

Third-party payers, medical-model providers and other health care stakeholders who question the value of maintenance care, particularly for low back pain (LBP), should consider findings from a new study published in the journal Spine, which asks (and then answers) the question, "Does Maintained Spinal Manipulation Therapy for Chronic Non-Specific Low Back Pain Result in Better Long-Term Outcome?"

The study suggests patients with low back pain of at least six months duration experience greater improvement following one month (12 treatments) of spinal manipulative therapy (SMT) followed by "maintenance spinal manipulation" every two weeks for nine months than subjects who receive one month of SMT only (12 treatments) or 12 treatments of "sham" SMT for one month. Patients in the manipulation and manipulation-plus-maintenance groups improved with respect to pain and disability after one month compared to the sham group. After 10 months, only the group receiving maintenance care reported significant improvement, whereas the one-month-only group's pain and disability scores had returned "near to their pretreatment level."

According to the investigators, even greater differences were seen with respect to disability scores over the duration of the study: "By the end of the first phase [one month], SMT significantly reduced the disability score in the no-maintained-SMT group and maintained SMT when compared to the sham group. Analysis of the data after the 10-month period showed that while the disability score of the patients in the no-maintained-SMT group returned back nearly to their pretreatment level, the score was significantly lower in patients who received maintenance SMT. In the maintained SMT group, the disability score was reduced by an average of 18.98 points lower than baseline level."

Measurements of forward bending and lateral bending also revealed sustained improvements in subjects receiving maintenance SMT, while improvements in the no-maintenance group during the initial phase of care decreased to near the pretreatment level by the end of the second phase.

Source: Adapted from Senna MK, Machaly SA. Spine (published ahead of print), Jan. 17, 2011. doi: 10.1097/BRS.0b013e3181f5dfe0

Tips for Spring Conditioning

Spring is here and summer is fast approaching but hibernating all winter on your couches and shoveling snow could have a negative impact on your health. As you throw that softball around and work around your garden, digging up weeds and planting flowers, you need to be conscious of backaches and other muscle strains that can place stress and strain on your bodies after a winter of inactivity.

The Association of New Jersey Chiropractors (ANJC) has come up with a list of 10 tips that individuals can best prepare for spring and summer activities.

To properly condition oneself for spring yard work, gardening and leisure activities, the ANJC recommends the following tips:

10 Tips for “Spring Conditioning”

1. Don't over-do things in the beginning; warm-up with jumping jacks or a slow jog for sports activities.

2. Stretch after the light-jog/jumping jacks; stretch all the muscles used in an activity (not just the legs).

3. If you are working in the garden, bend with your knees and not your back, and use your arms and legs while working.

4. Consider using more ergonomically designed tools.

5. If you are working on a home or garden project ask a family member, neighbor or friend for assistance. Don’t try to do too much, too soon and too fast!

6. Always incorporate breaks while you do your task. To avoid injuries, stop the activity when fatigue starts to set-in.

7. Whether or not you feel pain, apply ice to any joint that typically is sore after activity.

8. Have a plan of action if an injury is experienced.

9. Know your limits and have fun whatever the activity.

10. Remember to remain hydrated and concentrate on keeping your breathing comfortable and natural.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a chiropractor.

Getting a Great Night's Sleep

This is the fourth and final article in a series about the importance of sleep for your health and wellbeing.

Good sleep is one of the most underappreciated contributors to good health, even though the connection between the two is abundantly clear. It goes way beyond whether you'll be sluggish the next day; a poor night's sleep can affect your health in countless ways, from the psychological to the physical. Discuss these helpful hints with your doctor and make sure you get the sleep you need every night. It's that important.

Common Sleep Stoppers

Improper planning

Uncomfortable beds and sheets

Unexpected stress

Normal, everyday stress: job stress, money stress, etc.

Lack of sex

Lack of proper diet

Injury

Pain

Noise

Lack of white noise

Medication use

Improper napping (too long or too close to normal bedtime)

How Pain, Stress and Medication Affect Sleep

When you're in pain, it can be difficult to sleep due to the constant stimulation to your nervous system. Significant numbers of individuals attempt to self-medicate or mix medications in an attempt to achieve sleep, which can have dangerous consequences.

When we sleep, our body breaks down various chemicals and forms a major sleep chemical known as serotonin. The activity of serotonin can be blocked by high levels of cortisol. Our bodies produce cortisol in direct relationship to the amount of stress we are under. Cortisol works as a very slow adrenaline and its presence will elevate the heart rate and mental alertness at all times of the day and night. Many patients take antidepressants long-term, which can lead to a hypersensitivity to serotonin.

Some commonly prescribed anti-depressant drugs work by making your nerves more sensitive to serotonin. If prescribed long-term, they can lead to a hypersensitivity to serotonin. This is known as serotonin syndrome, symptoms of which include changes in mental status and a host of other effects on the body and its systems. These symptoms will definitely not help you sleep.

11 Ways to Get a Great Night's Sleep

Limit exercise and other stressful activities immediately before bedtime.

Remove all distractions from the bedroom that could keep you from sleeping.

Organize your life so you can get to bed at a consistent time each night.

Sleep on a regular schedule: 4.5, 6, 7.5 or nine hours is ideal because it marks the completion of a sleep cycle.

Buy a pedestal fan to help you sleep deeply; point it at your face (not too close to cause sinus problems).

Make sure your bed, mattress and pillow are comfortable enough to sleep through the night.

Don't drink liquids so close to bedtime that you need to get up in the middle of the night.

If you need to fall asleep to TV, music or with lights on, program a sleep timer so they'll go off at a certain time.

Minimize or eliminate medication use for pain/sleep/depression if possible.

Use natural supplements (only if needed and with advice from your doctor).

If you're experiencing sleep problems, talk to your doctor and keep a sleep journal for a few weeks.

David Ryan, BS, DC, is a former two-sport professional athlete with more than 20 years in the health care field. This article was published in To Your Health, an MPA Media publication.

April Is Backpack Safety Month

4 Steps to Safe Backpack Use

Below are helpful tips to insure you know how to safely use your backpack in order to promote spinal health.

Step 1: Choose Right. Choosing the right size backpack is the most important step to safe backpack use. Tip: Bring a friend to help you measure your backpack properly.

Step 2: Pack Right. The maximum weight of the loaded backpack should not exceed 15% of your body weight, so pack only what is needed.Tip:If the backpack forces the wearer to move forward to carry, it's overloaded.

Step 3: Lift Right. Face the Pack-Bend at knees - use both hands and check the weight of the pack - lift with the legs - Apply one shoulder strap and then the other Tip:Don't sling the backpack onto one shoulder.

Step 4: Wear Right. Use both shoulder straps - snug, but not too tight. Tip: when the backpack has a waist strap - use it.

Chiropractic Care: Less Pain or More Health?

What are you hoping to get from your chiropractic care? Less pain? Less tightness? Or more health? More movement? More life? This single distinction best explains why some people opt to benefit from chiropractic care for the rest of their lives. They’re the ones who want more.

But it often doesn’t start that way. Many people begin chiropractic care because they have an ache or a pain they want to quiet. In other words, they start out wanting less. As they learn what chiropractic care is, they discover it could offer more. More of what they really want. Participating in that discovery is one of the greatest joys chiropractors experience.

Some don’t see the difference between a proactive (more) and a reactive (less) approach to their health, preferring to seek care only when they have symptoms. No worries. Everyone shows up at a different place on this journey of self discovery. Chiropractors are merely here to serve, whether they want less or more.

Chiropractic Care Puts Figure Skater Back on Ice

A team of medical specialists including cardiologists, neurologists and spinal experts could not determine what was causing elite figure skater Ashley Wagner's full-body muscle spasms and a racing heartbeat. Wagner's career was in jeopardy until she visited a chiropractic physician. The Doctor of Chiropractic determined that muscle tension in the back of Wagner's neck was pushing a vertebra out of place and squeezing various nerves - effectively causing the body to go haywire.

The Washington Post recently covered Wagner's health ordeal and her struggle to prepare for this year's national championships, where she finished sixth. The full story can be read at www.washingtonpost.com/wp-dyn/content/article/2011/01/26/AR2011012603487.html

Natural Sleep Aids

This is the third in a series of articles about the importance of sleep for your health and well being.

Natural Sleep Aids
Melatonin is naturally produced by the human body. All humans produce melatonin as the main chemical that promotes sleep. Melatonin is available in a supplement form; mixing it with vitamin C seems to offer the best absorption and promote the best night's sleep. Keep in mind that studies suggest taking high doses of melatonin may actually prohibit normal sleep. It is best to start at approximately 1.5 mg per night and then add .5 mg each night, not to exceed 3 mg for a total dose. Individuals who have difficulty remaining asleep will often find success by using a time release melatonin supplement. (Always talk to your doctor before taking any supplement for the first time).

Arginine and orthinine are amino acids that can help you sleep better. Take them in a 2:1 ratio on an empty stomach (no food 30 minutes prior) and with 3-4 ounces of water. Start at 2 grams of arginine and 1 gram of orthinine for the first two nights; then you can double the dosage from there. Most people see their best results when they are between 2 and 4 grams of arginine (1-2 grams of orthinine). Higher doses will be wasted; your body will filter them out in your urine. The effect of these amino acids is to deepen the sleep cycle and therefore promote more natural production of human growth hormone.

Tryptophan. Your body uses the amino acid L-tryptophan to make serotonin, the main chemical that helps you sleep. Adrenaline and tryptophan are antagonists to each other, so lower levels of one will normally result in higher levels of the other. Never mix tryptophan and melatonin; use them separately for best effectiveness. The typical dosage of tryptophan is 500 mg, 30 minutes prior to bed on an empty stomach. A handful of shelled sunflower nuts has approximately 500 mg of L-tryptophan. Turkey is also very high in L-tryptophan and works very effectively to promote sleep, as demonstrated by your relatives every Thanksgiving holiday.

Vitamin B. Here is a simple one to try first: Take a B complex with your last meal of the day. B vitamins promote normal nerve function and relaxation, which in turn promotes normal, deeper sleep.

Good sleep is one of the most underappreciated contributors to good health, even though the connection between the two is abundantly clear. Are you getting enough sleep? Remember, it goes way beyond whether you'll be sluggish the next day; a poor night's sleep can affect your health in countless ways, from the psychological to the physical. Discuss these helpful hints with your doctor and make sure you get the sleep you need every night. It's that important.

Natural Sleep Aids educational information is provided by "to your Health" newsletter, an MPA Media Publication.

In a Rut? Change Up Your Routine.

Rut [ruht]: noun, a fixed or established mode of procedure or course of life, usually dull or unpromising. Does this sound like your life? Are you stuck in a rut, desperate to find a way to break free of your boring routine? Well, it's time to start adding some much-needed spice to your life.

So often we feel helpless and frustrated with the status quo of everyday living. Going through the motions and feeling a lack of control in your life can be disheartening. The good news is that you are in 100 percent total control. By taking responsibility for the decisions you make and the feelings you choose to respond with during any given situation, you hold the key to change.

Rule 1: Change Your Mindset
Many of the things you want to do, but are hesitant to do, lie just outside your comfort zone. We grow when we feel uncomfortable and challenged. The next time you are in a situation in which you feel overwhelmed, anxious, angry, irritated or experience negative emotions, take back control of how you feel. Do not fall into the trap of instantly reacting to situations in your life; begin responding.

Rule 2: Feed Fitness
The mind-body connection is undeniable. How you feel is directly related to how well you take care of your body. It does not take much effort to make a positive impact on your body.

If you are not currently exercising, check out a local fitness club. The very act of joining and spending just 30 minutes or so four times a week, investing in yourself, will suppress that rut. If you are exercising on a regular basis, change up your routine by doing exercises you have never done before.

Rule 3: Explore New Ideas
Do you have a hobby you are passionate about? Would you like to share that passion with others? Do you want to start a new hobby? Then do it. For example, visit Meetup.com, a wonderful Web site where you can find like-minded individuals who are passionate about the things you love.

One of the most exciting parts about Meetup is that you can venture out into hobbies, topics or subjects that you may have been interested in learning more about, but did not know where to begin. This is an opportunity to meet new people and form friendships with people who share common interests.

Rule 4: Control the Clock
Change your normal routine of going to bed and waking up. Choose to stay up longer or wake up earlier to invest time in yourself. Take some much needed me time, free from interruptions of family, friends, roommates, television and the overall white noise of daily living. Take this opportunity to read a good book, listen to music, write in a journal, focus on your goals and map out your activities for the day.

This is a time period with no pressure, deadlines, anxiety, interference from anything or anyone. Feeling a sense of control over our lives fosters self-empowerment, self-reliance and self-confidence. What better way to control your life than by controlling your time?

Rule 5: Make Your Own Map
Normal routines get ingrained in your brain, to the point that every stop and turn is mindless. This is the epitome of ritual rut! You go from home to work and then work to home, making ceremonial stops along the way. How about changing up that boredom and choosing an alternate route?

Instead take a different highway, choose a more scenic route, go straight instead of turning, be creative and become your own GPS.

Rule 6: Just Say Yes
Whenever you feel like saying "no" to something or someone, just decide to say yes! When we say no, it is usually because something is pushing us outside of our comfort zone. We tend to pull back into our zone because of an underlying sense of fear.

Face the fear and do it anyway. Let the transformation begin! In most cases, you'll probably say to yourself, I can't believe I almost didn't do that.

Rule 7: Volunteer
The act of volunteering your time, energy, expertise, companionship, friendship and energy to helping others will change you forever! By taking attention off yourself and devoting it to others, you will automatically feel more happiness and less stagnation.

People often feel they have limited time in their own lives and that finding more time for volunteering is impossible. Yes, our lives can certainly be crazy and hectic in this fast-paced society. But if you take the opportunity to really look at how you spend your days, you may find opportunities to replace trivial wasted moments.

Rule 8: Try a Change of Taste
The simple act of changing your food selections can bust your rut. Do you always order the same thing off a menu? The simple act of changing your food selections can bust your rut. Do you always order the same thing off a menu?

Food is an emotional experience. It's how we socialize and foster relationships. Change up your menu at work and home. Choose different foods for breakfast and dinner. If you go out to lunch with colleagues at work, pick a different venue every few days.

If you want to make over your life, start with a few little changes and work your way to bigger ones. A primary reason people fail in their quest for lasting change is that they alter too many things at once. In their zest for getting out of a rut, they alter everything and it ends up being an overload. Slow and steady wins the race. Small adjustments in your routine can have enormous impact on how you feel. Have you ever had a small pebble stuck in your shoe? Did it hurt every time you took a step? To get rid of the pain, you simply take the pebble out of your shoe. Now take control and remove the small pebbles from your life. Small is big.

This article was written by Perry Nickelston, DC, clinical director of the Pain Laser Center in Ramsey, N.J. It was originally published in To Your Health newsletter, an MPA Media Publication.

Spa and Wellness Luncheon in Stanhope on February 26

Don't miss out! Join us for a day of pampering at The Black Forest Inn in Stanhope, NJ. Proceeds benefit the Netcong-Stanhope local school scholarship fund.

Reserve your tickets now for a great day of pampering on Saturday, February 26 from 11:00 am to 3:00 pm. Your ticket includes a delicious German style lunch and the sampling of many different Spa and Wellness Services: Chiropractic Care, Facials, Makeovers, Massage, Bio Impedance Analysis, Body Energizing, Shiatsu, Weight Management, Photo Portraits, Reiki, Intuitive Readings and Much More!

Dr. Brenda Rooney will provide spinal scans and discuss the benefits of chiropractic therapy for many conditions.

Each practitioner's service has a minimum value of $65 to $85. Only 60 tickets will be sold, priced at only $75.

Attendees must be 18 or older. There will be a cash bar. Please dress for comfort.

February 26, 2011
Snow Date: March 5, 2011
11:00 am to 3:00 pm
The Black Forest Inn
Route 183, Stanhope, NJ 07874
973-347-3344

For ticket and/or vendor information, please call Robin Olson at 973-713-8402.

Tips for Better Sleep

This is the second in a series of articles about the importance of sleep for your health and well-being.

Talk to Your Doctor. If you're having a problem sleeping, you should make sure your doctor is aware of it. They may recommend keeping a sleep journal for a few weeks. Include a description of your general attitude/emotions that day (happy, sad, overwhelmed, in control, etc.), the time you went to sleep, the amount of sleep (hours) you experienced, the number of times you woke up, if you felt the sleep was restful, significant activities that day, and any medication use.
Regular chiropractic adjustments help keep your nervous system at a calmer, more functioning state. Abnormal musculoskeletal function will take precious energy away from the normal sleep process. Studies have shown that many sleep disorders, depression and various anxieties are removed or controlled with proper chiropractic manipulation.

The Fan Is Your Friend. The simple use of a fan blowing in your face (well, not right into your face) provides several major benefits, according to current literature. First, your face is covered with millions of tiny hairs - even if you shave every day. Each one of those little hairs is connected to your sympathetic nervous system. When you blow a fan on these hairs, they become "overstimulated" and will go through a phase called sensory adaptation. This constant stimulation will eventually force your body to ignore it. So, the fan will help calm your sympathetic nervous system and you will be able to enter into a deeper sleep.

The Power of White Noise. White noise provides a distraction to your body and allows for a deep sleep. Just like the sensory adaptation that occurs when using a fan, a constant white noise can help sedate or calm the auditory system. The noise will act like a jamming system and not allow your ears to focus on unnecessary sounds. Studies have shown that a pedestal fan is more optimal than a ceiling fan for this purpose. Various sizes and speeds should be tried to provide optimal sleep success.

Lights On, Lights Off. It is often a personal preference whether to have lights on or off when you go to bed. For some people, the faint, barely detectable flicker of an incandescent light is important; just like the fan and the white noise, the eyes are very susceptible to sensory adaptation and will give up if "overstimulated" by the right type of lighting, night light, bathroom fluorescent light, candles, campfire, television, etc. It is sort of a visual "lullaby" to your mind.

No Liquids Before Bed. Waking up to go the bathroom is a touchy situation. After all, if you have to go, you have to go. But if you can't drink enough water during the day, squeezing it in before bed is a costly mistake. It is more damaging to wake up two or three times during the night to urinate than to not drink enough water that day. Not having to wake up to go to the bathroom in the middle of the night increases your chances of experiencing sound, uninterrupted sleep.

Dial It Down. It is important to avoid taking stimulants of any kind prior to going to bed. Drinking coffee, caffeinated tea and soda drinks will all prevent a normal sleep cycle from occurring (or even starting, in some cases). And some people will even use a commercial stimulant known as a "diet pill" to enhance their fat loss capability. Well, guess what? A poor night's sleep will reduce your body's natural production of human growth hormone, which will hinder your ability to lose fat.

Excess Weight and Alopecia!

Fat-Related Inflammation Might Weaken Hair Follicles

Miss Nebraska took the crown in last month's Miss America contest -- but Miss Delaware won a special place in our hearts. Kayla Martell began losing her hair at age 13 due to alopecia, and despite wearing a wig for the pageant, the 22-year-old bald beauty queen is using her platform to educate the public in hopes of helping others who suffer from the same condition.

Heredity and hormones are among the factors traditionally linked to hair loss, but more recently scientists have begun to investigate inflammation of the hair follicles as a factor. Over time, out-of-control inflammation can come to damage otherwise healthy tissues (be they the heart or the head). Inflammation is aggravated by things that put the body out of balance -- including obesity, stress and smoking. Could these risk factors then be linked to increased risk of hair loss?

Finnish researchers decided to investigate this question by comparing body measurements with rates of alopecia among 4,066 men under the age of 35. They found that those suffering from moderate to severe alopecia were nearly 4% heavier and had waists nearly 3% larger than those men with full heads of hair. In particular, the hairless men had inflammation levels about 4% higher (as measured by C-Reactive Protein) than their more hirsute peers. CRP is a protein present in the blood at higher levels during episodes of acute inflammation or infection.

What to do if your CRP levels are high (greater than 2.2 mg/L)? Canadian researchers found that those who ate a diet high in vegetables, fruit, soy foods and nuts for one month lowered their CRP levels by an average of 28%. Also get active: One study found that those who exercised four or more times a week had CRP levels that were 35% lower than those who exercised less than once a week. A plant-based diet plus plenty of activity will also help guard against the many other obesity-related ailments, ranging from earaches, to acid reflux, to dental disease and early dementia.

Information provided by the Dole Nutrition Institute. The material used as background for publications by the Dole Nutrition Institute (DNI) comes from peer reviewed medical literature, including basic laboratory studies and ongoing human clinical trials.

National Wear Red Day is February 4

Make it your mission to fight heart disease in women by participating in the American Heart Association's program, Go Red for Women. Wear red on Friday, February 4th and make a donation.

Why should you get involved? Because heart disease is still the No. 1 killer of women. Because there are so many women who still don't know what you know - that heart disease kills. And because we need to keep funding research that helps save the lives of the women we love.

Begin by setting up a fundraising page as an individual or group, or for your school or workplace. You can also search for and contribute to the fundraising page of someone you know. Donations support research, awareness, education and community programs to help women live longer heart-healthy lives. Your may also make a donation as an individual. Last year, more than 17,000 companies went Red - will you or your company be one of them this year?

Knowledge is power. Take the Go Red Heart CheckUp today to learn your risk.It only takes a few minutes and can save your life. Please go to www.goredforwomen.org/

The American Heart Association (AHA) also offers a free makeover that can change your life. Go Red BetterU is a FREE online nutrition and fitness program that can makeover your heart. Each week will focus on a different area of your health and provide step-by-step guidance. You'll have access to everything from daily expert tips and an online journal to a downloadable BetterMe coaching tool. Other resources are available on the Go Red for Women website at
http://www.goredforwomen.org/

You Need A Good Night's Sleep

This is the first in a series of articles about the importance of sleep for your health and well-being.

In theory, the average person spends one-third of their life sleeping. In reality, millions of people suffer from inadequate and/or poor sleep, which can have a variety of short- and long-term consequences on their health and well-being. Lack of sleep contributes to depression, cardiovascular disease, digestive problems, gastric reflux, muscle aches, headaches, allergies, irritability, lack of mental ability, loss of lean muscle mass and loss of appetite, among other unpleasant health conditions. (And by the way, going without sleep longer than 19 days straight can literally kill you!)

We often screw up our chances of getting a good night's sleep at the beginning of the day. We eat things that don't agree with us, or things we shouldn't be eating that make us feel guilty. And many of us create poor sleep conditions, such as leaving a TV, radio or light(s) on (the entire night), and lots of other distractions that prevent the body from going into its normal sleep cycle.

All of these things can keep people from getting to sleep or staying asleep. Not getting a good night's sleep will restrict your body from producing human growth hormone (HGH) and other natural hormones, like thyroxin, which is important for energy, weight loss and pain tolerance. In short, the consequences of inadequate or poor sleep are profound.

Health information provided by To Your Health, an MPA Media Publication.