Spinal Chat

Stay Healthy During Holiday Season

2011-12-13T12:40:00.008-05:00

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

2011-12-05T00:15:00.001-05:00

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

2011-11-28T00:15:00.002-05:00

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

2011-11-21T00:15:00.002-05:00

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

2011-11-14T00:15:00.004-05:00

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

2011-11-07T00:15:00.002-05:00

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

2011-10-31T00:15:00.001-04:00

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

2011-10-24T00:15:00.000-04:00

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

2011-10-17T00:15:00.000-04:00

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

2011-10-10T00:15:00.000-04:00

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!

2011-10-03T00:15:00.003-04:00

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

2011-09-26T00:15:00.000-04:00

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!

2011-09-19T00:15:00.003-04:00

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?

2011-09-12T00:15:00.000-04:00

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!

2011-09-04T00:00:00.004-04:00

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

2011-08-29T00:15:00.001-04:00

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

2011-08-15T00:15:00.002-04:00

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

2011-08-05T00:15:00.000-04:00

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?

2011-08-01T00:15:00.001-04:00

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!

2011-07-26T00:15:00.001-04:00

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

2011-07-19T00:12:00.001-04:00

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

2011-07-12T01:10:00.000-04:00

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

2011-07-07T00:16:00.000-04:00

"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

2011-06-30T18:50:00.003-04:00

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

2011-06-21T15:35:00.011-04:00

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

2011-06-21T13:53:00.006-04:00

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!

2011-06-09T18:33:00.004-04:00

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

2011-05-24T18:32:00.003-04:00

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

2011-05-09T10:51:00.007-04:00

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

2011-05-02T01:00:00.001-04:00

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

2011-04-25T01:00:00.002-04:00

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

2011-04-18T01:00:00.004-04:00

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

2011-04-07T17:56:00.014-04:00

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?

2011-03-22T18:08:00.004-04:00

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

2011-03-15T14:24:00.004-04:00

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

2011-03-08T14:00:00.014-05:00

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.

2011-03-01T16:09:00.008-05:00

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

2011-02-18T01:00:00.002-05:00

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

2011-02-14T01:00:00.001-05:00

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!

2011-02-05T01:00:00.004-05:00

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

2011-01-27T18:28:00.002-05:00

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

2011-01-24T01:00:00.010-05:00

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.

Blood Drive in Flanders on Saturday, January 22

2011-01-20T11:27:00.005-05:00

A Blood Drive will be held by the New York Blood Center (NYBC) at the Shoprite of Flanders on Saturday, January 22 from 8:00 am to 2:00 pm. Shoprite is located at 90 Flanders Bartley Road. Please call 800-933-2566 to schedule an appointment if you would like to make a donation.

Donating blood or platelets is one of the few things you can do to make an immediate, life-saving difference for others. To meet the complex needs of the hospitals and patients of greater New York, New Jersey, and Connecticut, NYBC needs close to 2,000 people to roll up their sleeves each day to give the gift of life. There is simply no substitute for voluntarily donated blood. Without volunteer donors, our community would not have an adequate community blood supply.

You may also go to the New York Blood Center's website at http://www.nybloodcenter.org/ to schedule an appointment and for information about donation.

Nervous System Feedback and Subluxations

2011-01-17T01:00:00.001-05:00

You're probably familiar with the high-pitched squealing feedback of a public address system. But there's another kind of feedback that helps keep us alive.

We all know that the brain and the rest of the nervous system orchestrates the function of every cell, tissue, organ and system of the body. Most of these impulses travel down the spinal cord and out from between each spinal joint to service all parts of the body.

Beat the heart! Secrete enzymes! Inhale! Blink! Make blood cells! Perspire! Produce stomach acid! Beat the heart! It's a full time job. Good thing we don't have to think about all this or we wouldn't have time to do anything else.

Of course, any interference or distortion of these controlling nerve messages and the heart doesn't beat right, the lungs don't inflate and our stomach produces too much or too little acid.

But there's more. Organs and tissues originate their own messages that flow back up to the brain confirming that the information was received and acted upon.

Did it! Done! Got it! Sure thing! Will do! Okay! I'm on it! Did it!

This feedback is crucial. If a subluxation compromises the signal to (or from) any tissue, it won't work properly.

The result? Ill health!

Health information provided by the Association of New Jersey Chiropractors (ANJC) on behalf of local chiropractors.

Once You Go...

2011-01-11T11:01:00.004-05:00

It keeps a lot of people from benefiting from chiropractic: they're afraid that they will somehow get "addicted" to our care!

While many of our patients choose to come in on a regular basis when they're feeling great, they don't have to. They want to. For...

- The early detection of subluxations
- Avoiding a relapse of their original problem
- Being their best and staying well

These are choices patients make, based on their understanding of what we do and how they value their health. It's mostly about priorities. Each of us gets to choose how much attention we want to give our health. We honor that choice. Sure, we explain the benefits of periodic checkups, but our job is to offer the finest chiropractic care possible, and then it's entirely up to you to decide how much of it you want.

Health information is provided by the Association of New Jersey Chiropractors (ANJC) on behalf of local member chiropractors.

ACA Member Discusses Chiropractic Neurology on PBS

2011-01-04T11:58:00.009-05:00

American Chiropractic Association (ACA) member and Palmer College of Chiropractic West Campus alumnus Robert Adams, DC, was recently featured on the PBS program “Healing Quest,” which, according to the show’s website, “is the only weekly national television series focused on the latest in integrative health and natural approaches in wellness.”

Adams’ segment on the program, which is broadcast on more than 100 PBS stations throughout the U.S., as well as nearly a dozen broadcast networks around the world, focused on his work in the field of chiropractic neurology, and how he is utilizing this technique to help children with learning disabilities reduce their dependency on pharmaceutical drugs.

One of Adam’s current patients knows one of the “Healing Quest” producers, who contacted him to discuss a segment on chiropractic. When Adams mentioned his success in utilizing chiropractic neurology as a means by which to help children with learning disabilities, the producer decided to make this the focus of the segment, which was one of the stories featured in the episode originally broadcast the last week of November.

Adams, who earned his diplomate from the American College of Chiropractic Neurology in 1993, says the ability to precisely adjust certain areas of the nervous system without drugs is a major advantage of chiropractic.

By providing parents of ADD-afflicted children with a powerful, natural alternative, Adams has had many young patients referred to him by teachers throughout Sonoma who are interested in learning about how to deal with learning challenges without using pharmaceuticals.

The nervous systems in these kids are phenomenal; they’re just waiting for some help, they’re trying to get stimulated,” says Adams in the segment. “The paradox here is that you have a child with hyperactivity, yet the typical medical model (in treating ADD) is to do what? To give them medications, which are amphetamines, to slow them down. Instead of taking a medication that affects both sides of the brain, which affects everything, you want to target the area of the brain that’s deficient, to bring it up to higher frequency of firing, so it won’t inhibit itself.”

In addition to focusing on Adams’ specific work in helping children with learning disabilities through his “Brain Back Body” neurotechnology focused exercise program (www.theneurotechnologies.com), he also promotes chiropractic as an effective way for patients to maintain a strong immune system, and cites the results of a study by the Sloan-Kettering Institute in New York, which showed that patients who’d been adjusted monthly for five years had 200 percent better immuno-competence than the average person, and 400 percent better than sick people.

Four hours of filming in Adams’ office resulted in the 6:56 segment on the program, whose trio of hosts include singer Olivia Newton-John, and which also features weekly advice from alternative medicine proponent Dr. Deepak Chopra. “My primary motivation for agreeing to take part was to use this national stage as a way to help promote chiropractic, not to promote me,” said Adams.

“I think it’s a nice presentation, and it shows that as doctors of chiropractic, we’re more than just musculoskeletal specialists,” said Adams, past president of the California Chiropractic Association North Bay Society, from which he received “Doctor of the Year” Honors in 1995.

To learn more about the “Healing Quest” program, go to: www.healingquest.tv. To see the “Healing Quest” segment with Dr. Adams, go to the program’s YouTube page: http://www.youtube.com/watch?v=3IZ4-bnf_2U.

Source: Palmer College of Chiropractic, www.palmer.edu

Chiropractic Care Improves QOL for Cerebral Palsy Patients

2010-12-21T17:43:00.010-05:00

Scant information exists in the medical literature on chiropractic and cerebral
palsy (CP), but those Doctors of Chiropractic (DCs) who work with CP patients say that most respond favorably to chiropractic treatment. CP patients have motor disorders that are unique to each individual, the result of damage to sensory-motor areas of the cerebral cortex that occurred during fetal development or childbirth and neonatal development. Any CP treatment must be individualized and specific to each person’s needs, although no treatment offers a cure.

Because the presentation of CP varies greatly from patient to patient, so does each patient's response to care. Some see improved comfort, some feel increased flexibility and motor control, and others notice improved bowel function or sleep. About three-quarters of all CP patients suffer from spastic CP and usually benefit from chiropractic treatment. Treatment is directed toward changing muscle tone, coordination, and motor development.

All CP patients have a pathology in their brains that is fixed and non-progressive. CP patients can expect a varied combination of applications including spinal and joint manipulations or adjustments, as well as specific exercises and a variety of environmental stimuli such as light, sound, and other brain-based applications. Regular adjustments help normalize motion in the spinal and extremity joints.

Pain is one of the most troubling aspects of CP—a result of the constant joint irritation that causes inflammation. Adjusting the joint reduces the mechanoreceptor irritation and helps reduce both the degree of spasm and the inflammation. The decreased muscle tension and lessened inflammation means the patient feels more relaxed and has less pain.

Unfortunately because the original damage to the central nervous system causes constant muscle spasm in those with spastic CP, although chiropractic care can bring great relief to these patients, improvement is often temporary. Without a cure available, this condition continues to present the patient with biomechanical and physiological challenges.

Treatment should be realistic and designed to help CP patients experience a higher quality of life. Initiating treatment as early as possible is critical for promoting the development of as many motor skills as possible, as well as helping patients learn the skills they need to compensate for lost function.

Because chiropractic helps increase the comfort level of many patients with CP, a major side benefit is that they can greatly reduce or eliminate their medications. These pain medications often come with serious side effects, especially for chronic users, and patients often develop a tolerance over time to them, which causes them to require ever increasing doses to experience the same level of pain relief. Therefore, including chiropractic care early as part of the treatment protocol for CP patients can potentially reduce their lifetime intake of pain medications and increase their overall quality of life.

Written by Mark Crawford, contributing writer, and reproduced from the Journal of the American Chiropractic Association. Edited by Optimal Family Chiropractic, LLC.

Spinal Link to Asthma

2010-12-14T11:40:00.003-05:00

A report funded by the Australian Spinal Research Foundation suggests a link between chiropractic and the reduction of asthma symptoms.

According to Macquarie University researcher Dr. Ray Hayek, the study involved hundreds of people suffering with asthma symptoms.

"When an asthma sufferer is under the anxiety of a looming asthma attack, the levels of the hormone cortisol increase. This acute increase in cortisol through a number of mechanisms can bring on an asthma attack," says Dr. Hayek. "Levels of the stress hormone cortisol steadily decreased during the trial, and levels of immunological markers (immunoglobulin A) steadily rose."

Apparently, reducing stress to the nervous system with chiropractic care reduces the likelihood of asthma attacks. More proof that chiropractic care, because of its focus on the nervous system, may be helpful for improving a wide variety of health complaints.

"Baby It's Cold Outside"

2010-12-09T14:36:00.006-05:00

For the fourth year in a row, the Association of New Jersey Chiropractors (ANJC) is launching its statewide community service initiative, "Baby It's Cold Outside" to help the less fortunate during the holiday and winter seasons.

Optimal Family Chiropractic is participating in the initiative by asking patients to bring non-perishable food items and/or unwanted coats, hats, gloves & scarves in good condition to their office through the holidays and until January 15, 2011. A special Drop-Off box is in the office waiting room.

Donations will be distributed to the Salvation Army, Goodwill, the local County Human Services and Jersey Cares and local food banks.

Do You Get the Message?

2010-12-07T10:46:00.006-05:00

Many people think chiropractic is about bones, especially spinal bones. But the fact is, we're much more interested in nerves. In particular, the nerve messages that travel between the brain and the body and from the body back to the brain.

Any type of disruption can distort or disturb the integrity of the controlling and regulating messages from the brain. The result can be ill health.

A common culprit is the 24 moving bones of the spine that cover your spinal cord. When spinal bones lose their normal motion or position, it can irritate nearby nerves. Because the nervous system controls every cell, tissue, organ and system of your body, chiropractic care can help a wide variety of health problems.

Maybe you know someone who has been told that it"s "all in their head" or that they"ll have to "learn to live with it." Worse, someone who thinks they have a muscle relaxer shortage. Let them know about chiropractic!

Information provided by the Association of New Jersey Chiropractors.

The Road to Longevity

2010-11-30T14:05:00.007-05:00

Harvard scientists have observed that the shortest-living Americans are Native American populations in South Dakota, living an average lifespan of 66.5 years, whereas the longest-living Americans are Asian-American women residing in Bergen County, N.J., who live to an average lifespan of 91.1 years. That's a nearly 25-year difference! Just think about what you could do with 25 "extra" years, particularly if you could enjoy them with sound body and mind. Here's what science says about the best ways to stay healthy, active and vital into your older years.

1. Choose Wisely
A study that followed 20,000 men and women, ages 45 to 79, for 13 years found that poor lifestyle choices can shorten lifespan by as many as 14 years. The researchers found that study subjects with the lowest number of healthy behaviors were four-times more likely to die during the study period, most notably from cardiovascular disease. In fact, participants with the lowest healthy lifestyle scores had the same risk of dying as someone with the highest healthy lifestyle scores who was 14 years older.

Here are four beneficial lifestyle behaviors identified as contributing to longevity: smoking cessation, associated with an 80 percent improvement in lifespan; increased consumption of fresh fruits and vegetables; moderate drinking; and staying physically active.

2. Why Risk It?
Adding support to the above, a study of 23,153 German men and women, ages 35 to 65 years, found that four lifestyle factors slashed the risk of cardiovascular disease, diabetes and cancer by 80 percent: never smoking, body mass index of 30 or less, exercising 3.5 hours a week, and eating a healthy diet. The study authors concluded: "The message is clear. Adhering to 4 simple healthy lifestyle factors can have a strong impact on the prevention of chronic diseases."

3. Don't Weight Around
A 12-year study involving more than 11,000 adult participants found that underweight people were 70 percent more likely to die during the study period compared to people of normal weight, and that the extremely obese had a 36 percent increased risk of death compared to their healthier counterparts. Interestingly, carrying a few extra pounds was found to be protective against early death; modestly overweight subjects were 17 percent less likely to die early, suggesting that when it comes to weight, eating habits, etc., moderation may be the key.

4. Maximize Movement
A study of 2,401 twins that tracked their physical activity level, lifestyle habits, and examined the length of the telomeres in their white blood cells (leukocytes) revealed that men and women who were less physically active in their leisure time had shorter leukocyte telomeres than those who were more active. The mean difference in leukocyte telomere length between the most active subjects (who performed n average of 199 minutes of physical activity per week) versus the least active subjects (16 minutes of physical activity per week) was 200 nucleotides. This translated to mean that "the most active subjects had telomeres the same length as sedentary individuals up to 10 years younger, on average."

5. Find Your Happy Place
A study that assessed personality traits among 2,359 generally healthy people who enrolled in 1958 in the Baltimore Longitudinal Study of Aging found that men and women who are emotionally calm and organized lived longer than people with less positive personality traits such as anxiousness, anger, or fearfulness.

6. Don't Tempt Cancer
A report issued jointly by the World Cancer Research Fund and the American Institute for Cancer Research suggests many types and cases of cancers could be prevented by not smoking, a habit estimated to cause one-third of malignancies. Further, they observe that one-third of cancers are preventable by proper diet, adequate physical activity, and avoiding obesity. "The message coming out of this report is that many, many more cancers are preventable by healthy patterns of diet, weight, and physical activity."

Optimize Your Longevity Potential
In summary, we share the findings from a study of 2,432 older adults who displayed exceptionally good health at baseline. The decade-long study, conducted by M.S. Kaplan, and colleagues and published in the Journal of Gerontology Series A: Biological Sciences, identified the most important predictors of excellent health as the following: absence of chronic illness, annual income over US$30,000, never smoking, drinking alcohol in moderation, and maintaining a positive outlook (managing stress levels). The researchers concluded: "Many of these factors can be modified when you are young or middle-aged. While these findings may seem like common sense, now we have evidence of which factors contribute to exceptional health [as we age]."

By Drs. Ronald Klatz and Robert Goldman. Ronald Klatz, MD, is the president of the American Academy of Anti-Aging (www.worldhealth.net), a nonprofit organization dedicated to the prevention, detection and treatment of aging-related disease. Robert Goldman, MD, is the chairman of the American Academy of Anti-Aging (www.worldhealth.net), a nonprofit organization dedicated to the prevention, detection and treatment of aging-related disease.

Starting with Chiropractic Saves 40% on Low Back Pain Care

2010-11-23T18:04:00.007-05:00

A new study finds that low back pain care initiated with a doctor of chiropractic (DC) saves 40 percent on health care costs when compared with care initiated through a medical doctor (MD), the American Chiropractic Association (ACA) announced recently. The study, featuring data from 85,000 Blue Cross Blue Shield beneficiaries, concludes that insurance companies that restrict access to chiropractic care for low back pain treatment may inadvertently pay more for care than they would if they removed such restrictions.

Low back pain is a significant public health problem. Up to 85 percent of Americans have back pain at some point in their lives. In addition to its negative effects on employee productivity, back pain treatment accounts for about $50 billion annually in health care costs—making it one of the top 10 most costly conditions treated in the United States.

The study, “Cost of Care for Common Back Pain Conditions Initiated With Chiropractic Doctor vs. Medical Doctor/Doctor of Osteopathy as First Physician: Experience of One Tennessee-Based General Health Insurer,” which is available online and will also be published in the December 2010 issue of the Journal of Manipulative and Physiological Therapeutics, looked at Blue Cross Blue Shield of Tennessee’s intermediate and large group fully insured population over a two-year span. The insured study population had open access to MDs and DCs through self-referral, and there were no limits applied to the number of MD/DC visits allowed and no differences in co-pays.

Results show that paid costs for episodes of care initiated by a DC were almost 40 percent less than care initiated through an MD. After risk-adjusting each patient’s costs, researchers still found significant savings in the chiropractic group. They estimated that allowing DC-initiated episodes of care would have led to an annual cost savings of $2.3 million for BCBS of Tennessee.

“As doctors of chiropractic, we know firsthand that our care often helps patients avoid or reduce more costly interventions such as drugs and surgery. This study supports what we see in our practices every day,” said ACA President Rick McMichael, DC. “It also demonstrates the value of chiropractic care at a critical time, when our nation is attempting to reform its health care system and contain runaway costs.”

The American Chiropractic Association, 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.

Watch Your Back This Holiday Season!

2010-11-18T15:23:00.006-05:00

The holiday season is upon us and that means time to shop, decorate the house and cause stress to the body that ultimately leads to back pain and other physical ailments. The Association of New Jersey Chiropractors (ANJC), which represents over 1700 chiropractors statewide, is once again urging residents to follow their health guidelines and tips to make this holiday season a festive one and not a painful experience.

Putting up holiday lights, carrying a Christmas tree or lugging packages from the mall can cause stress to the back. In addition, raking leaves, shoveling the first snow and lunging from a ladder can also cause physical harm. These problems are all caused by performing tasks that the body is not accustomed to, according to Dr. Brett Wartenberg, the ANJC Chiropractor-of-the-Year.

“The body, at this time of year, starts to break down and performing a number of seasonal tasks that the body is not used to can cause back problems,” said Wartenberg. “During the winter holiday season chiropractors treat a variety of health injuries in addition to back problems, including sprained ankles, foot problems, slipped discs, strained muscles and wrists. All of the little things the public does beyond their normal routine can cause these problems. It’s called repetitive trauma.”

Following a year-long exercise program would help alleviate holiday physical stress. However, since many do not follow such a routine, it is essential that they take the time to prepare themselves for holiday conditions.

One of the major culprits of holiday back stress is the problems caused by holiday shopping. For shoppers and retailers the day after Thanksgiving has become the biggest shopping day of the year.

For those venturing out to do holiday shopping, the ANJC has developed some healthy pointers to reduce unneeded stress or a condition called “Back Friday.”

10 Tips for Surviving “Back Friday”

1) Warm up and do a lot of stretching before attempting to lift any packages or items.
2) Wear only your most comfortable, properly-cushioned sneakers/shoes to get you through the busy day.
3) Equally distribute the weight you’re carrying between both arms. To ensure that the weight in your shopping bags is properly balanced, repack your bags to evenly distribute it. Don’t try to be a hero by carrying all bags in one hand.
4) Don’t overreach for that item on the top shelf. Have a sales clerk use a ladder to reach your item.
5) Take several breaks and trips to unload packages to/from your car.
6) Make sure you bend your knees when searching for that item on lower shelves.
7) Don’t block your line of sight with your packages. Make sure you can see where you are walking and know where you are going to put down your packages. This will prevent tripping.
8) How heavy is it? Check out the weight before you attempt to lift a package. You can do so by pushing the object lightly or moving it with your feet to see how easily it moves. Small items sometimes are heavier than the big ones. If you can’t move it, get a sales clerk to help.
9) Pay the extra charge and have that big ticket item delivered. Large packages can not only cause damage to your vehicle but place undue stress on your back.
10) Make sure you treat Santa nice by balancing your child right in the middle of Santa’s knee.

This article was provided by the ANJC.

Breakfast With Santa!

2010-11-16T11:32:00.008-05:00

Santa is coming to the Budd Lake Fire Station on Sunday, November 28, 2010. Doors open at 9:00am. Santa arrives at 9:30am.

Sponsored by the Mount Olive Township Kiwanis, Breakfast With Santa will provide a delicious, made to order breakfast of waffles, donuts, bagels, hot and cold cereal, juice, milk, coffee and tea. Crafts and entertainment will be provided for children plus a gift for each child from Santa! Santa is looking forward to having his picture taken with each child; pictures can be purchased on-site. Remember to bring your letter for Santa!

Advance ticket sales are $6.00 per Adult/Senior and $4.00 per child (1-12 yrs). An additional $1.00 will be charged at the door.

Optimal Family Chiropractic, LLC is the Premium Sponsor of Breakfast with Santa.

Tickets may be purchased at Optimal Family Chiropractic, LLC, 230 Route 206 South, Bldg 3, 2nd Floor, Flanders, 973-584-4888 and George's Liquors, Route 46 West, in Budd Lake.

For more information please call Adele Perkins at 973-978-6067 or contact her at adeleperkins@hotmail.com.

If you would like to share your spirit of generosity, Kiwanis is accepting donations of canned and nonperishable foods for the Mt. Olive Food Pantry. These can be brought to the event.

Understanding Wellness

2010-11-11T17:12:00.004-05:00

Many have attributed the term wellness to Dr. Halbert Dumn, who wrote a booklet in 1961 titled High-Level Wellness, in which he basically defined it as a lifestyle approach for pursuing elevated states of physical and psychological well-being.

While the reality is that the term wellness was actually coined in the year 1654 by a Scottish physician, the true meaning has evolved beyond what they both intended.

Defining Wellness
Chiropractors are the originators of the wellness movement, being the only health care professionals who recognize the body's natural ability to heal itself. This is why they have spent more than 50 years educating their patients on the benefits of a wellness lifestyle. Proper nutrition, exercise and routine chiropractic care help the body to perform at maximum efficiency, resulting in improved function.

Wellness: Improving Function
The term improved function has been used by chiropractors for years to help patients understand the benefits of chiropractic care and the role it plays in true wellness. The body is made up of muscles, organs and glands that are controlled by the nervous system, and the nervous system consists of the brain, spinal cord and nerves.

The brain sends signals down the spine and to the nerves, which tell the heart to beat, the lungs to breathe, the stomach to digest, the glands to produce necessary hormones, and so on. It's when the signals don't get from the spinal cord to the nerves and then from the nerves to the muscles, organs and glands that the body begins to lose proper function and symptoms begin to occur.

Mainstream medicine doesn't recognize these symptoms as simple alerts from the body that there's something amiss, but instead as something that must be eliminated through chemicals or pharmaceuticals. They don't seek wellness, but rather a lack of symptoms.

Medical vs. Wellness Care
The biggest difference between mainstream medicine and wellness care is just that: medicine. Today's medical professionals are still treating symptoms instead of the cause of the problem. The bigger problem lies with the fact that the medicines usually begin to create their own list of symptoms that must be treated with more medicines. It's a domino effect leading not to health and wellness, but to illness and dependence.

By focusing on symptoms instead of body function, they avoid having to look at the root cause and can ignore the lifestyle habits or outside influences that are the underlying problem. A drug-induced lack of symptoms leads to a false sense of security and avoids the lifestyle changes truly necessary for wellness.

On the other hand, the wellness chiropractic practitioner recognizes that the symptoms are there for a reason, an alert from your body that something isn't right, and begins to seek the cause of the problem.

How Stressors Affect Wellness
What you may not realize is that your body is constantly adapting; when something isn't quite right, the body will try to compensate. Physical, emotional and chemical stressors, or as they are called by chiropractors, the three T's (traumas, thoughts and toxins), begin to cause the body to try to balance itself out or acclimate to the stress. Problems arise when the body, in a constant state of instability, begins to wear down; this is when our wellness or well-being is compromised.

The more obvious examples of stressors are physical; falls, jolts or sudden impacts to the spine. However, even micro-traumas caused by improper posture or one-sided repetitive movements can stress our system.

Emotional stressors are more difficult to avoid, but can be equally damaging to our wellness. Some well-known effects of emotional stress include increased blood pressure and gastrointestinal difficulties. But consider for a moment the pressure put on the spine by the physiological response to stress. Emotional stress can cause the muscles of the neck and back to tighten in response, potentially affecting the alignment of the spine.

Finally, chemical stressors or toxins are one of the leading causes of distress to the nervous system and interference to wellness, with diet and nutrition as one of the most frequently discussed underlying factors. From the chemicals in sodas and energy drinks to processed foods and preservatives, our body is constantly adapting to a chemical attack, working overtime to remove toxins and chemicals in an attempt to maintain balance.

Finding True Wellness
These days, the term wellness is being overused and abused by a society that recognizes its importance but doesn't understand its application.

Marketing departments around the globe are throwing the word around because it's popular, but often it's simply being used as a gimmick to improve sales of products that have nothing to do with improved health and function.

True wellness is achieved when all of the body's systems are receiving their signals from the brain and are properly providing the body with what it needs to not only survive, but thrive. Too often, we mistake an absence of symptoms as the presence of health, when the reality is that the two are not even related.

We live in a society that's been conditioned to believe there's a medication or a surgical procedure to fix every problem. Is that really the way you want to live your life? Now that you understand wellness, start doing something to ensure you can enjoy it. Talk to your chiropractor to learn more.

Top Five Truths About Wellness Care

5. Symptoms are not the problem, but an alert to an underlying cause and should be heeded, not silenced with chemicals.

4. The body has an inborn ability to restore itself and will adapt to outside stressors, whether they are physical, emotional or chemical. When these stressors become too much, the body will eventually wear itself down trying to maintain balance; this results in an absence of health and wellness.

3. Wellness practitioners do not diagnose or treat conditions and diseases, but instead identify and remove outside stressors.

2. Wellness care focuses on improving function rather than hiding symptoms.

1. Doctors of chiropractic recognize the value of preventative care compared to symptom-based care. With regular adjustments, spinal health is maintained, encouraging proper nervous system function and allowing for the body to perform at its best.

By Dr. Claudia Anrig who practices in Fresno, Calif., and is on the board of directors of the International Chiropractic Pediatric Association, an organization that can answer your questions regarding the value of chiropractic care during and after pregnancy.

Come Visit the Sandshore Elementary School's 6th Annual Vendor/Craft Fair

2010-11-09T13:13:00.005-05:00

The Home & School Partnership of Sandshore Elementary School is hosting its 6th Annual Vendor / Craft Fair at the school in Budd Lake on Saturday, November 20 from 10:30am to 4:30pm. Crafts for sale will range from homemade items and wood carvings to goods from vendors such as Partylite, Tupperware and Pampered Chef. Service providers will also attend.

Optimal Family Chiropractic will provide educational information about chiropractic care and its contribution to overall wellness. Complimentary, noninvasive neck and foot scans, which take but a minute, will be offered. Neck scans will show possible subluxations (spinal misalignments) of the neck. Foot scans will identify flat or high arches. Both conditions can negatively affect the body, disrupting balance, hip alignment and eventually the spine. Dr. Brenda Rooney will be at the booth to discuss these issues with attendees.

Admission is $1 or a bag of clothes or food. Vendors and crafters still needed. For information, e-mail sescott79@msn.com or call (908) 269-5618.

Holiday Shopping Bazaar! Start the Season with the Ladies Auxiliary!

2010-11-02T19:29:00.007-04:00

The Ladies Auxiliary of the Budd Lake Fire House will sponsor a Holiday Shopping Bazaar this Saturday, November 6 from 9:00am to 3:30pm. The Fire House is located at 378 Route 46 in Budd Lake. The Ladies Auxiliary anticipates over 50 vendors strategically placed throughout the activity hall and the 5 bay fire house. This year's show will consist of a variety of vendors from homemade crafts, jewelery, pottery, and candles to service providers and much more. Product price points will range from $3.00 to around $100.00 with a variety in the types of products available.

The Ladies Auxiliary will have their kitchen open for visitors to purchase refreshments throughout the day.

Optimal Family Chiropractic will provide noninvasive neck and foot scans to detect subluxations (spinal misalignments) and flat feet or high arches. As the foundation for the body, either of these latter conditions can cause foot pain, back pain and affect posture. Educational literature will be available explaining how chiropractic care improves many health conditions in addition to neck or back pain. Visit our booth and talk to Dr. Brenda Rooney.

The event will be held rain or shine.

Stress, Emotional Eating and Weight

2010-10-26T17:10:00.007-04:00

Keeping a healthy weight—and especially losing weight—is not easy for many reasons. For one, easy access to extremely tasty high-calorie foods pushes many to overeat. Living with stress—a common source of negative emotions—also makes it difficult to keep healthy habits. In fact, according to http://www.webmd.com/, up to 75 percent of overeating is driven by emotions.

Stress in particular has the power to push people toward overeating and other unhealthy behaviors. Research shows that stress forces people—particularly those who usually restrain their eating—to eat more and to choose high-fat foods over healthier ones. The high-calorie foods serve as self-medication, producing a relief from negative emotions. Of course, the relief is only temporary—the effect of chocolate, for example, disappears after only three minutes, according to studies. However, because the food or beverage reduces a negative emotion, even temporarily, we tend to turn to it again next time we experience the same emotion.

Not all food works, though. When sad, disappointed, irritable or anxious, we don’t crave carrots or celery. Instead, we turn to ice cream, chips, cookies or chocolate. Research shows the palatability of these foods may affect brain chemistry. Yet, food only numbs the feelings—without resolving underlying causes. And, by adding inches to our waistlines, we also pile guilt onto the mix.

Become Aware of Your Habits

The first step to conquering emotional eating is identifying your bad habits. Do you find yourself eating when you are not really hungry or when you are in a certain mood? The next step is to pinpoint the triggers. Some emotional eating is caused by negative emotions—being bored, irritated, upset or stressed out. Certain thinking patterns, such as “I had a bad day at work; let me treat myself” or “I am overweight already, so what harm will one cookie do?” also push people to overeat. And unhealthy behavior patterns, such as stocking the pantry with tempting and unhealthy food, can also contribute to the problem.

To establish your patterns of emotional eating, write down the foods you eat and the accompanying feelings and thoughts. Record the times you eat and drink, the types and quantities of foods and beverages, your hunger rating (on a scale of 0 to 10) and situations preceding eating and any notable emotions. Next, review the journal, searching for triggers.

Forming Healthy Habits

Depending on the triggers, your strategy will differ. For some, learning to recognize the physical hunger may be needed. Ask yourself, “What exactly would feel good in my body now? Is it something hot, cold, sweet, crunchy or mushy?” Narrow the food down without judging it good or bad. Learn to trust your body.

Those with unhealthy thinking patterns need help to identify the patterns and “refashion” the thinking. For example, instead of deciding that an extra cookie won’t matter, you may say to yourself, “I’m trying to keep a healthy weight—so the cookie may make a difference. Why don’t I eat something healthier?” While it may sound forced in the beginning, over time you can change the way you think.

If you use food as a reward, a stress reliever or a distraction, try brainstorming and developing a list of healthier, non-food-related coping activities, such as reading, doing Sudoku, exercising, breathing techniques, or meditation or massage. Keep a written list of the most effective coping activities handy—to turn to in times of intense emotions, when it may be hard to think clearly.

Maintaining Motivation

As with any other habit, emotional eating takes motivation, time and practice to break. Get support from your doctor of chiropractic and other health care providers you visit. Find what will inspire you to form healthy habits. For many people, appearance, health and well-being serve as meaningful motivators—but they may need to be spelled out into practical terms, such as an outfit you want to wear, a health problem you want to avoid or an activity you want to do. Take some time to verbalize it in detail.

Your doctor of chiropractic can help you find specific foods and techniques that will help you—and give you detailed homework. Once you start a new program, remind yourself about your reasons to keep weight off to help yourself stay on track.

Signs of Emotional Eating

- Eating when not physically hungry
- Unbalanced eating—consuming large portions of food in a short time
- Eating when angry, depressed, bored, anxious or stressed
- Feeling guilty after eating
- Eating at night to cure insomnia or loneliness
- Gaining weight in times of stress
- Reducing Stress

The following strategies can also help lessen the effects of stress on your health and improve stress tolerance.

- Think positively to lessen the negative effects of stress on your health.
- Try aromatherapy, or smelling the essential oils of plants, to help you unwind after a stressful day. Aromatherapy is recognized worldwide as a complementary therapy for management of chronic pain, depression, anxiety, insomnia and stress-related disorders.
- Relax with a cup of tea.
- Laugh it off. Humor relieves stress and anxiety and prevents depression, helping put your troubles in perspective.
- Build a support system to help you cope with stressful events.
- Listen to music. Music, especially classical, can serve as a powerful stress-relief tool.
- Try meditation to calm your mind. Focusing on our breath, looking at a candle or practicing a nonjudgmental awareness of our thoughts and actions can help tune out distractions, reduce anxiety and depression, and accept life, no matter the circumstances.
- Get a massage. It has been shown to have therapeutic properties, reducing blood pressure in people with hypertension and helping patients with chronic low-back pain to decrease pain, depression and anxiety and improve sleep.
- Give exercise a shot to relieve stress and get into good physical shape.

No matter which stress-relief methods you choose, make it a habit to use them—especially if you feel too stressed out to do so. The time to relax is when you don’t have time for it.

Reprinted from the October 2010 issue of the Journal of the American Chiropractic Association; 45(5) 40-41.

Don't Bend to Osteoporosis!

2010-10-20T00:00:00.004-04:00

Today, October 20, 2010 is World Osteoporosis Day (WOD). This day provides an all-important focal point for informing and educating the general public and policy makers about the prevention of a disease which still suffers from poor general awareness. With the number of participating countries and scheduled events increasing steadily year by year, the impact of WOD has grown significantly.

Osteoporosis is a disease characterised by low bone mass and deterioration in the microarchitecture of bone tissue, leading to an increased risk of fracture. Osteoporosis occurs when the bone mass decreases more quickly than the body can replace it, leading to a net loss of bone strength. As a result bones become fragile, so that even a slight bump or fall can lead to bone fractures. These are known as fragility fractures. Osteoporosis has no signs or symptoms until a fracture occurs – this is why it is often called a ‘silent disease’.

Osteoporosis affects all bones in the body however fractures occur most frequently in the vertebrae(spine), wrist and hip. Osteoporotic fractures of the pelvis, upper arm and lower leg are also common and are associated with significant disability. Fragile bones are not painful but the broken bones that result cause pain and increased morbidity and mortality.

Hip Fractures
Hip fractures are the most devastating fracture in terms of morbidity and mortality, as 20% of those who suffer a hip fracture die within 6 months after the fracture. Most hip fractures take place after a fall. The exponential rise in rates of hip fracture with age in both men and women results from both an age-related decrease in bone mass at the proximal femur and the age related increase in falls.

Vertebra Fractures
Vertebral fractures are the most common caused by routine activities such as bending forward, twisting and/or lifting light objects. Falls are also associated with vertebral fractures. The prevalence (the number of fractures at any one time in a community) of vertebral fractures is similar in men and women. In men this is thought to be occupation associated. However the incidence (number of new fractures) of vertebral fracture is about one third higher in women than men between 50-60 years, and doubles after age 70.

Wrist Fractures
Most wrist fractures happen in women, occurring earlier than hip and vertebral fractures, with the incidence increasing with age. The incidence of wrist fractures in men is low and does not increase with age.

The key message is "Don’t miss the signs of a breaking spine."

Three major signs of vertebral fractures are height loss, back pain, and a stoop.

About Body Mass Index for Adults

2010-10-12T13:21:00.010-04:00

To continue the American Chiropractic Association's October educational campaign, National Chiropractic Health Month, Why Weight? Get Healthy! the following educational information about Body Mass Index is provided.

What is BMI?
Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI is a fairly reliable indicator of body fatness for most people. BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat, such as underwater weighing and dual energy x-ray absorptiometry (DXA). Additionally, BMI is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems.

How is BMI used?
BMI is used as a screening tool to identify possible weight problems for adults. However, BMI is not a diagnostic tool. For example, a person may have a high BMI. However, to determine if excess weight is a health risk, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.

Why does the Center for Disease Control and Prevention use BMI to measure overweight and obesity?
Calculating BMI is one of the best methods for population assessment of overweight and obesity. Because calculation requires only height and weight, it is inexpensive and easy to use for clinicians and for the general public. The use of BMI allows people to compare their own weight status to that of the general population.

How is BMI calculated and interpreted?

Calculation of BMI
BMI is calculated the same way for both adults and children. The calculation is based on either of the following two formulas:

Measurement Units
(1)Kilograms and meters (or centimenters)
Formula and Calculation: weight (kg) / [height (m)]2
With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Since height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.
Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98

(2)Pounds and inches: Formula: weight (lb) / [height (in)]2 x 703
Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.
Example: Weight = 150 lbs, Height = 5'5" (65")
Calculation: [150 ÷ (65)2] x 703 = 24.96

Interpretation of BMI for adults
For adults 20 years old and older, BMI is interpreted using standard weight status categories that are the same for all ages and for both men and women. For children and teens, on the other hand, the interpretation of BMI is both age- and sex-specific.

The standard weight status categories associated with BMI ranges for adults are shown in the following table.

BMI Weight Status
Below 18.5 ----Underweight
18.5 – 24.9 ---Normal
25.0 – 29.9 ---Overweight
30.0 and Above-Obese

For example, here are the weight ranges, the corresponding BMI ranges, and the weight status categories for a sample height of 5'9".

Height --Weight Range-----BMI-----Weight Status
5' 9" --124 lbs or less --Below 18.5---Underweight
--125 lbs to 168 lbs ---18.5 to 24.9---Normal
--169 lbs to 202 lbs ---25.0 to 29.9--Overweight
--203 lbs or more -----30 or higher--Obese

How reliable is BMI as an indicator of body fatness?
The correlation between the BMI number and body fatness is fairly strong; however the correlation varies by sex, race, and age. These variations include the following examples:

• At the same BMI, women tend to have more body fat than men.
• At the same BMI, older people, on average, tend to have more body fat than younger adults.
• Highly trained athletes may have a high BMI because of increased muscularity rather than increased body fatness.

It is also important to remember that BMI is only one factor related to risk for disease. For assessing someone's likelihood of developing overweight- or obesity-related diseases, the National Heart, Lung, and Blood Institute guidelines recommend looking at two other predictors:

• The individual's waist circumference (because abdominal fat is a predictor of risk for obesity-related diseases).
• Other risk factors the individual has for diseases and conditions associated with obesity (for example, high blood pressure or physical inactivity).

For more information about the assessment of health risk for developing overweight- and obesity-related diseases, visit the following these Web pages from the National Heart, Lung, and Blood Institute at www.nhlbi.nih.gov:

• Assessing Your Risk
• Body Mass Index Table
• Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults

What are the health consequences of overweight and obesity for adults?
The BMI ranges are based on the relationship between body weight and disease and death. Overweight and obese individuals are at increased risk for many diseases and health conditions, including the following:

• Hypertension
• Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides)
• Type 2 diabetes
• Coronary heart disease
• Stroke
• Gallbladder disease
• Osteoarthritis
• Sleep apnea and respiratory problems
• Some cancers (endometrial, breast, and colon)

For more information about these and other health problems associated with overweight and obesity, visit the NHLBI's Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults at www.nhlbi.nih.gov.

Is BMI interpreted the same way for children and teens as it is for adults?
Although the BMI number is calculated the same way for children and adults, the criteria used to interpret the meaning of the BMI number for children and teens are different from those used for adults. For children and teens, BMI age- and sex-specific percentiles are used for two reasons:

• The amount of body fat changes with age.
• The amount of body fat differs between girls and boys.

Because of these factors, the interpretation of BMI is both age- and sex-specific for children and teens. The CDC BMI-for-age growth charts take into account these differences and allow translation of a BMI number into a percentile for a child's sex and age.

For adults, on the other hand, BMI is interpreted through categories that are not dependent on sex or age.

This educational information is provided by the American Chiropractic Association.

Bring Your Best Friend to Howl & Hike Dog Walk!

2010-10-05T14:29:00.006-04:00

Bring your dog to Horseshoe Lake (Eyland Avenue) on Sunday, October 10th from 12:00 noon to 3:00 pm to enjoy the Howl and Hike Fun Walk. Sponsored by Noah's Ark Animal Welfare, this event presents dog owners the opportunity to spend a Sunday afternoon with their best friend while at the same time participating in a fundraiser, helping to change the lives of the dogs and cats awaiting adoption at Noah’s Ark.

Enjoy entertainment by Eric Hayes www.erichayesmusic.com, delicious food, training demonstrations, and showcase of many rescue groups and vendors. This is a great socializing opportunity for attendees and their friendly canine companions.

Terri Carr, Radio Host on 105.5 FM WDHA will MC the event.

The cost is a $25 individual admission fee for individuals over 18. Dogs are free with one individual paid admission.

Register in advance and be eligible for special door prizes. Go to http://www.firstgiving.com/noahsarknj to register online.

To participate as a fundraiser, collect pledges. Ask family, friends & co-workers to sponsor you and your dog as you walk to raise funds for homeless pets. Go to http://www.noahsarknj.org/images/PledgeForm.jpg for a copy of the pledge form. Be eligible for prizes! The success of this event depends on the number of people who walk with Noah's Ark and collect pledges. Since this is a pledge walk, it is important to ask friends, co-workers and neighbors to sponsor you. But PLEASE don’t stop there - all monies you raise provide essential funds to continue their efforts.

Check in at Howl & Hike with your pledge sheet and donations, grab their goodie bag and enjoy the day! Noah's Ark accepts check, cash or major credit cards. T-shirts will be sold at the event.

Great prizes for top pledge collectors, door prizes and costume contest winners!

Is Pain Your Obstacle to Fitness? Chiropractic Can Help

2010-09-28T12:41:00.011-04:00

Are aches and pains getting in the way of your weight loss goals? Brenda Rooney, DC, whose office is located in Flanders is a doctor of chiropractic who can help. This fall, doctors of chiropractic across the country will highlight how they can help patients focus on getting past the roadblocks to fitness and better health during National Chiropractic Health Month. The theme for the 2010 observance is “Why Weight? Get Healthy!”

More than 60 percent of adults in the United States are either overweight or obese, according to CDC statistics, and obesity is associated with an increased risk of diabetes, hypertension, heart disease, and some types of cancer. However, many people are unaware that even modest weight loss, such as 5 to 10 percent of a person’s total body weight, could improve blood pressure as well as blood cholesterol and blood sugars levels. That’s only 10 to 20 pounds for a person who weighs 200 pounds.

Yet losing weight can be a struggle, and many people wonder where to begin. The answer for some may be in the office of a doctor of chiropractic (DC). “Diet pills and extreme diets do not offer long-term solutions,” says Dr. Rick McMichael, president of the American Chiropractic Association (ACA). “Doctors of chiropractic, on the other hand, offer natural approaches such as exercise, diet and hands-on care to help keep you active and able to achieve your weight-loss goals in the short term, and also help you maintain your fitness level and thereby avoid some chronic conditions down the line.”

Consultation with a DC is particularly important when you consider that the effects of obesity on the musculoskeletal system—osteoarthritis, back pain, neck pain and joint pain—often cause overweight people to avoid physical activity and exercise when they need it most.

“If you’re carrying more weight than the load-bearing structures of your body—spine, legs, etc.—can handle, there’s going to be pain, loss of movement and degeneration in the joints,” adds Dr. Rooney. “Particularly if you’re carrying most of your weight in your abdomen, the low back and the spine will need to work harder to hold you upright. This adds extra stress and tension on your muscles, which in turn creates stiffness.”

Sponsored by ACA, National Chiropractic Health Month is held each October. The event helps raise public awareness of the benefits of chiropractic care and its natural, whole-person, patient-centered approach to health and wellness.

Brenda Rooney, DC is a graduate of the College of Chiropractic at the University of Bridgeport in Connecticut. She has been in private practice in Flanders, NJ for eight years. For more information about how Dr. Rooney can help you achieve better overall health and wellness, please contact her office, Optimal Family Chiropractic, LLC at 973-584-4888 or visit her website, www.optimalfamilychiropracticllc.com.

Come Enjoy Olde Suckasunny Day!

2010-09-21T11:05:00.006-04:00

Fun, games and lots more are offered at the 23rd Annual Olde Suckasunny Day, on Saturday, Sept. 25. Roxbury Township residents are preparing to celebrate the 23rd annual “Olde Suckasunny Day”, from 10 a.m. to 3 p.m.

This old fashioned street fair, with diverse vendors and community booths, will offer a variety of activities, games, crafts, and food.

Main Street will be blocked from Hunter Street to North Hillside Avenue from 9:30 a.m. to 3 p.m., creating a pedestrian mall. Parking will be available at Lincoln Roosevelt and Franklin Schools, and St. Therese Church.

Organizers and hosts for this event are the Roxbury Township Public Library, the First Presbyterian Church of Succasunna, and the Succasunna Methodist Church.

There is no rain date, and in the event of inclement weather, the Steering Committee for Olde Suckasunny Day will make the decision by 5 p.m. on Sept. 24. The decision will be posted on the Library’s website.

For additional information please contact Cathy Johnson at (973) 584 2400, ext 117.

Optimal Family Chiropractic will be located outside the United Methodist Church. To educate the community about chiropractic care, Optimal Family Chiropractic will provide complimentary neck and foot scans to interested attendees and literature that addresses a number of conditions that can be improved through chiropractic care.

We look forward to seeing you there!

Join Us for the Wonderful Hackettstown Street Fair!

2010-09-14T18:32:00.004-04:00

The Hackettstown Street Fair and Craft Show will take place this Sunday, September 19 from 11:00am to 5:00pm in downtown Hackettstown. Rain or shine.

The day will be filled with family fun, vendors, a juried craft show, lots of food, music and entertainment, community booths, games and activities.

Directions to downtown Hackettstown: Interstate 80 East or West to Exit 26 (Hackettstown & Budd Lake). Take Exit 26 to Route 46 West to Hackettstown. You’ll see a large lake, Budd Lake, on your right. Keep continuing on Route 46 West to downtown Hackettstown. Make a right turn at the Hess Gas Station onto Willow Grove Street followed by a left turn onto Maple Avenue. Follow signs for visitor parking.

We look forward to seeing you there!

Happy New You!

2010-09-14T18:11:00.003-04:00

One of the trillions of things your body does with no input from you, is replace old cells with healthy new ones.

It's happening right now: New stomach lining, every 5 days. New skin, every 28 days. New liver, every 42 days.

Your body creates 1,000,000,000 new cells every hour. This renewal process replaces the old you with a whole new you, allowing you to heal. It's also why continued chiropractic care can be so helpful.

Your body relies on your current pattern and structure as a guide for the placement of new cells. Regular chiropractic care helps establish new, healthier patterns and structures. This is why ongoing chiropractic care is beneficial. This has created an entirely new way to see health. It's called: wellness

What is Wellness?
Simply put, we experience life through our nervous system. That’s why optimizing our spine and nervous system is the key to becoming all that we can be. Chiropractic care and other healthy habits create new possibilities.

Seven aspects of Wellness:

1. Physical - the health of your body

2. Financial - stewardship of your resources

3. Family - harmony in your home

4. Social - ease in social situations

5. Career - fulfilling and purposeful work

6. Spiritual - connection with a higher power

7. Mental - emotional and intellectual development

Come One And All To Enjoy Street Fairs This Weekend!

2010-09-09T12:34:00.007-04:00

Two local communities will be hosting street fairs this weekend: Byram and Netcong Townships.

Byram Day will be held on Saturday, September 11 at Neil Gylling Park and the Municipal Building Campus on Mansfield Drive. Rain date is Sunday, September 12.

The fun filled day begins at 10:00am with a 5K race. The scenic run begins at Neil Gylling Field. T-shirts will be given to all entrants while they last. Trophies will go to the 1st finishing male and female overall. Awards also go to the 1st, 2nd and 3rd place finishers in each of six age categories. Special awards to top three male and female Byram Township residents. $15 entry fee.

The main stage opens at 12:00 noon with an Opening Ceremony celebrating Patriot's Day featuring a flag ceremony and opening addresses by Mayor Jim Oscovitch and Congressman Freylinghysen. The Star Spangled Banner sung by DJ Oswin will be followed by a performance by the Lenape Valley High School Marching Band and Cheerleaders. DJ Steve Roberts will emcee the day including hot dog eating, baking, tomato, sunflower and chili contests, as well as the ever popular Mr. Legs. Rides for kids and games for kids and families continue throughout the day. Something new to try this year is hooping for exercise and fun. Adults can shop the vendors, view the Classic Car Show or attend Communiversity, a series of short presentations located inside the Field House. Food is available throughout the day so come for lunch and stay and enjoy a leisurely dinner.

There will also be the 3rd Annual Classic CarShow at Byram Day! Classic cars will be judged at 3pm and winners announced at 3:30 pm. Trophies include “Mayor’s Choice” and “People’s Choice, 1st Place.” Free Oil Change from Geller’s Automotive for 2nd and 3rd Place Winners!

On Sunday, September 12 Netcong Township will host their Netcong Day Annual Street Fair from 11:00am to 5:00pm. Rain or shine. There will be family fun, vendors and crafters, lots of food, entertainment, free children's rides, community booths, games and activities.

At 10:30am there will be a Netcong Day 5K to benefit the 2011 Netcong Day. Registration, check in, start and finish will be at Netcong Borough Hall, 23 Maple Avenue in Netcong. Trophies will be awarded to the top 3 male and female participants, the 5 age groups, and team awards - over 90 medals and prizes. 5K participants receive a t-shirt and goodie bag while supplies last. $25 race day registration.

ANJC Members Spread the Word on Backpack Safety

2010-08-31T10:42:00.012-04:00

As students, ready to return to school, filled their backpacks with all their new supplies, member chiropractors of the Association of New Jersey Chiropractors (ANJC) began a statewide campaign to get kids to lighten up.

“It is estimated that at least half of all student backpacks are too heavy for children to be carrying. As a result doctors and chiropractors are seeing more children than ever complaining of back pain, which can have long-term effects,” said ANJC Executive Director Sigmund Miller, who recently appeared on News 12 New Jersey to discuss the growing health problem.

ANJC members spoke to news reporters, radio and television announcers and others throughout New Jersey in August, making parents and children aware of the hazards of heavy backpacks and providing tips on making them lighter and easier to carry.

“Research is revealing the negative effects of improper backpack use. Abnormal stress on a young child’s growing spine can have a significant negative impact,” said Dr. Kenneth Freedman, a member of the ANJC also a Backpack Safety America instructor who spoke on New Jersey 101.5. “Early exposure to back stress can lead to a lifetime of back pain.”

ANJC mebers will continue their campaign by offering free backpack evaluations for students whose parents stop by their offices.

Parents should help their kids “lighten up” by following the tips below.

Choose the right back pack - Choose a backpack that has wide cushioned straps which will distribute the weight on shoulders evenly. In addition, a backpack with a waist strap helps stabilize the load by not allowing the pack to flop around.

Make sure the fit is right – Make sure the backpack fits properly. The straps should not be so tight that the pack goes above the collar line and the pack should not be wider than the shoulders. It should also be adjusted tightly enough so that it does not hang more than four inches below the belt line.

Pack correctly - The weight of the loaded backpack should not be more than 15 percent of the body weight of the wearer, particularly with small children. Also, students should pack the heaviest objects first so that they are carried lower and closer to the body. Students should only be packing essential items and if needed, make frequent stops at a locker to exchange books.

Lift correctly - Check the weight of the backpack. Face the backpack before picking it up. Bend at the knees and make sure to lift with the legs, not with the back. Put on one strap at a time.

Wear correctly - Use both straps and make sure they are snug. If there is a waist strap, use it. Don’t sling the backpack over one shoulder. Messenger style bags, which get slung over one shoulder, should be rotated so that they’re not being carried over the same shoulder all the time.

Parents should look for some the following warning signs that a child’s backpack may be causing a problem: The child cannot take his backpack off or put it on without struggling; The child has to lean forward to carry his bag; The child has numbness or weakness in the arms and legs; The child has one shoulder that is higher than the other.

Health information provided by the Association of New Jersey Chiropractors and your local chiropractor.

Goat Milk?

2010-08-24T18:54:00.006-04:00

Discover the healing power of goat milk.
By Daniel Madock, DC

Doctors of chiropractic have long been advocates of transforming health from the inside out. As we seek to better our patients’ health, there is one particular healing food that has been revered for centuries: goat milk and goat-milk-derived products.

Goat milk has extensive healing properties. Research shows that goat milk has better digestibility, buffering capacity and alkalinity than cow milk. Several properties testify to the superiority of goat milk. First, goat milk biologically resembles human milk. Second, goat milk contains a low level of allergy-producing substances. Third, it digests quickly and absorbs completely. Last, goat milk is an alkaline powerhouse.

Biological Resemblance to Human Milk
Goat milk has a similarity to human milk that is unmatched in bovine (cow) milk, which may be at the root of goat milk’s healing properties. At the very base of the DNA structure of goat milk are similarities to the DNA structure of human milk.

Low Level of Allergy-Producing Substances
Perhaps one of goat milk’s most famous attributes, low allergenicity, is vital to keeping each patient in optimum health. Cow milk allergy is the No. 1 allergy of children, affecting roughly 500,000 to 1.5 million children every year. Cow milk contains more than 20 allergen proteins, which are not recognized by the immune system and are targeted in ways that cause a variety of symptoms. Hives, wheezing, vomiting, abdominal cramping, diarrhea, skin rash (commonly near and around the mouth), runny nose, watery eyes, colic in infants and even anaphylactic shock can all be signs and symptoms of a cow milk allergy.

Evidence points, however, to the lower allergic potential of goat milk when compared with cow milk. One study found that nearly 93 percent of infants suffering from cow milk allergies were able to tolerate and thrive on goat milk. Although soy milk has been touted as a safe alternative to cow milk, some studies show that those with a cow milk allergy have a 47-percent chance of also being allergic to soy milk.

Rapid Digestion and Complete Absorption
Goat milk has better digestibility and absorption than cow milk for several reasons. Goat milk is much higher in short-chain fatty acids (SCFA) and medium-chain fatty acids (MCFA) than cow milk. This means that those SCFA and MCFA are better digested and absorbed than the long-chain fatty acids prevalent in cow milk.

Goat milk also contains proteins that digest in a superior manner. While the stomach enzymes, pepsin and trypsin completely digest over 96 percent of available goat milk protein, less than 73 percent of available cow milk protein was able to be digested completely.

Alkaline Powerhouse
Many foods cause the body to become acidic, which can lead to a host of health issues. A study from the Journal of Dairy Science examined the buffering capacity of goat milk, cow milk, soy milk and antacid drugs. Now, in theory, the antacid drugs should have proven to have the best buffering capacity since their function is to reduce acid. However, the study found that goat milk overwhelmingly exceeded the buffering capabilities of the other three samples tested. Another study in the Journal of Nutrition found that oligosaccharides (prebiotics) from goat milk very likely play a major role in intestinal protection and repair. This is important because acidic diets often cause damage to the gastrointestinal lining.

Practitioners act wisely when recommending alkalizing goat milk products to help patients with acidic GI tracts.

As chiropractors, we try to keep ourselves on the cutting edge of nutritional supplementation.

Isn’t it time you started healing with goat milk?

Daniel Madock, DC, can be reached at drdanmadock@hotmail.com. Full references are available.

You're Invited to Canal Day Music & Craft Festival

2010-08-17T15:18:00.004-04:00

This Saturday, August 21 The Canal Day Festival will be held in Wharton's Hugh Force Canal Park, 170 West Central Avenue from 10:00 AM to 7:00 PM.

The Canal Day Festival is an old time country fair that celebrates the Morris Canal and the communities along its banks. The festival is now in its 34th year. Come to a day of free family fun featuring a juried craft show, designs, community services, food, educational events and 11 live bands. Hand picked crafters from around the region will display their beautiful offerings. Approximately 3000 people from around the region, from Connecticut, Pennsylvania and as far away as Texas, attended the festival in 2008 to celebrate this heritage and history.

This year's Festival will be larger than ever with the addition of a second performance area for acoustic venues. There will be something of interest for everyone to enjoy!

Learn about local history by taking a guided Morris Canal walking tour provided by the Canal Society of NJ. Experience life on Morris Canal first hand by travelling down the canal on a free mule drawn boat ride or prove your prowess by paddling a kayak. Take a pony or horse drawn wagon ride. The Wallaby Tails Traveling Zoo's demonstration of exotic animals will delight children of all ages. Many, many more activities for fun and learning are planned.

Optimal Family Chiropractic will provide foot and neck scans and provide
information about how many conditions can benefit from chiropractic care.

Come spend the day with us at Hugh Force Canal Park! There will be a fireworks display at Robert Street Park at 8:00 PM and as always admission is free. Please visit http://www.canalday.org/canalday.html for further information.

Shock Absorbers of the Spine

2010-08-17T00:07:00.001-04:00

They bulge, herniate, degenerate and tear, but they don't "slip." Discs serve as the "shock absorbers" of your body. Separating each vertebra, they create the space for nerves to exit the spinal cord. Rings of fibrous tissue called the annulus contain a soft jelly center.

We generally see two types of disc problems:

Bulging Disc
A weakened area of the annulus allows the soft center of the disc to bulge out, putting pressure on nearby nerves. Bulging discs respond well to chiropractic care, often eliminating the need for surgery.

Herniated Disc
A herniated or ruptured disc is more serious. It seems most common in the lower back. This is when part of the soft center pushes out through a weakened area due to trauma or degeneration, putting pressure on the spinal cord.

Chiropractic care, along with walking, increased water intake and improved nutrition offer a natural, non-surgical resolution for many disc problems.

Health information provided by the Association of New Jersey Chiropractors (ANJC).

Living to 100

2010-08-10T12:17:00.007-04:00

People born 100 years ago would typically live to the ripe old age of 50 years, while children born this year are expected to live longer than 80 years. A study of centurions reveals some general guidelines that you can use to help extend your own life, regardless of your current age:

1. Be born a female. Hard to do much about this, but females have been outliving males for centuries.

2. Stay married. Married people live longer than single people - 10 years longer for men, 4 years for women.

3. Eat less. Research shows that life expectancy can actually double if you reduce your food intake.

4. Pass up refined sugar. Sugar can speed the aging process.

5. Use little salt. Getting used to salt-free tastes will take some time.

6. Reduce protein intake. Excess protein stresses the body and reduces your ability to fight disease.

7. Regular exercise. No need for a gym membership. Brisk walking improves circulation, metabolism and emotional well-being.

Don't take a single day for granted!

Health information provided by the Association of New Jersey Chiropractors (ANJC).

Scoliosis

2010-07-27T19:21:00.004-04:00

Scoliosis affects 5 to 7 million people in the United States. More than a half million visits are made to doctors’ offices each year for evaluation and treatment. Although scoliosis can begin at any age, it most often develops in adolescents between the ages of 10 and 15. Girls are more commonly affected than boys. Because scoliosis can be inherited, children whose parents or siblings are affected by it should definitely be evaluated by a trained professional.

What is scoliosis?
Because we walk on 2 feet, the human nervous system constantly works through reflexes and postural control to keep our spine in a straight line from side to side. Occasionally, a lateral (sideways) curvature develops. If the curvature is larger than 10 degrees, it is called scoliosis. Curves less than 10 degrees are often just postural changes. Scoliosis can also be accompanied by lordosis (abnormal curvature toward the front) or kyphosis (abnormal curvature toward the back). In most cases, the vertebrae are also rotated.

In more than 80% of cases, the cause of scoliotic curvatures is unknown; we call this condition idiopathic scoliosis. In other cases, trauma, neurological disease, tumors, and the like are responsible. Functional scoliosis is often caused by some postural problem, muscle spasm, or leg-length inequality, which can often be addressed. Structural scoliosis does not reduce with postural maneuvers. Either type can be idiopathic or have an underlying cause.

What are the symptoms of scoliosis?
Scoliosis can significantly affect the quality of life by limiting activity, causing pain, reducing lung function, or affecting heart function. Diminished self-esteem and other psychological problems are also seen. Because scoliosis occurs most commonly during adolescence, teens with extreme spinal deviations from the norm are often teased by their peers.

Fortunately, 4 out of 5 people with scoliosis have curves of less than 20 degrees, which are usually not detectable to the untrained eye. These small curves are typically no cause for great concern, provided there are no signs of further progression. In growing children and adolescents, however, mild curvatures can worsen quite rapidly—by 10 degrees or more—in a few months. Therefore, frequent checkups are often necessary for this age group.

How is scoliosis evaluated?
Evaluation begins with a thorough history and physical examination, including postural analysis. If a scoliotic curvature is discovered, a more in-depth evaluation is needed. This might include a search for birth defects, trauma, and other factors that can cause structural curves.

Patients with substantial spinal curvatures very often require an x-ray evaluation of the spine. The procedure helps determine the location and magnitude of the scoliosis, along with an underlying cause not evident on physical examination, other associated curvatures, and the health of other organ systems that might be affected by the scoliosis. In addition, x-rays of the wrist are often performed. These films help determine the skeletal age of the person, to see if it matches an accepted standard, which helps the doctor determine the likelihood of progression. Depending on the scoliosis severity, x-rays may need to be repeated as often as every 3 to 4 months to as little as once every few years.

Other tests, including evaluation by a Scoliometer™, might also be ordered by the doctor. This device measures the size, by angle, of the rib hump associated with the scoliosis. It is non-invasive, painless, and requires no special procedures. A Scoliometer™ is best used as a guide concerning progression in a person with a known scoliosis—not as a screening device.

Is scoliosis always progressive?
Generally, it is not. In fact, the vast majority of scolioses remains mild, is not progressive, and requires little treatment, if any.

In one group of patients, however, scoliosis is often more progressive. This group is made up of young girls who have scolioses of 25 degrees or larger, but who have not yet had their first menstrual period. Girls generally grow quite quickly during the 12 months before their first period and if they have scolioses, the curvatures tend to progress rapidly. In girls who have already had their first periods, the rate of growth is slower, so their curves tend to progress more slowly.

What is the treatment for scoliosis?
There are generally three treatment options for scoliosis—careful observation, bracing, and surgery. Careful observation is the most common “treatment,” as most mild scolioses do not progress and cause few, if any, physical problems. Bracing is generally reserved for children who have not reached skeletal maturity (the time when the skeleton stops growing), and who have curves between 25 and 45 degrees. Surgery is generally used in the few cases where the curves are greater than 45 degrees and progressive, and/or when the scoliosis may affect the function of the heart, lungs, or other vital organs.

Spinal manipulation, therapeutic exercise, and electrical muscle stimulation have also been advocated in the treatment of scoliosis. None of these therapies alone has been shown to consistently reduce scoliosis or to make the curvatures worse. For patients with back pain along with the scoliosis, manipulation and exercise may be of help.

Most people with scoliosis lead normal, happy, and productive lives. Physical activity including exercise is generally well-tolerated and should be encouraged in most cases.

Vitamin D

2010-07-20T17:06:00.004-04:00

From this review, you will learn what vitamin D is, how you can get it, who tends toward deficiency, why it’s important, and what precautions should be taken. This information is provided by the National Institutes of Health, Office of Dietary Supplements.

Vitamin D is a nutrient generated by the body through exposure to the rays of the sun. It can also be found in some foods. Vitamin D plays an important role in building strong bones by helping the body absorb calcium from food and supplements. People who get too little vitamin D may develop soft, thin, and brittle bones.

Vitamin D is found in cells throughout the body and is vital for many other health functions, as well. It participates in the nerve and muscle function, as well as in the function of the immune system and in the reduction of inflammation.

How can I get vitamin D?
The body makes vitamin D when skin is directly exposed to the sun outdoors. During the warmest months, for example, 5 to 30 minutes of exposure between 10 AM and 3 PM several times a week to the face, arms, legs, or back without sunscreen may be enough to produce sufficient vitamin D. However, excessive exposure to the sun increases the risk of skin cancer. When out in the sun, wear protective clothing and apply sunscreen with a sun protection factor of 8 or more.

Cloudy days, shade, and having dark-colored skin cut down on the amount of vitamin D the skin makes. People who avoid the sun, who cover their bodies with sunscreen or clothing, or who live in the northern half of the United States during the winter months should include good sources of vitamin D in their diets or take a supplement.

Vitamin D is found in supplements in two different forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both increase vitamin D in the blood, but the D3 form may do it better and keep levels raised for a longer time.

Vitamin D in American diets is found mostly in fortified foods:

Fatty fish such as salmon, tuna, and mackerel, as well as fish liver oils, are among the best sources.
Beef liver, cheese, egg yolks and some mushrooms provide small amounts.
Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.
Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages. Check the labels for more information.

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 and most adults 200 IU
Adults 51–70 years 400 IU
Adults 71 years and older 600 IU
Pregnant and lactating women 200 IU

Measuring blood levels of 25-hydroxyvitamin D is the best test to check the levels of vitamin D in the body. In general, levels below 15 nanograms per milliliter (ng/mL) are inadequate, and levels above 200 ng/mL are too high. Some nutrition experts think a blood level of at least 30 ng/mL is best for overall good health. By these measures, some Americans are vitamin D deficient and almost no one has levels that are too high.

Certain groups of people may not get enough vitamin D:

Breastfed infants. The American Academy of Pediatrics advises that breastfed infants be given a supplement of 400 IU of vitamin D each day.
Older adults, since their skin produces vitamin D less efficiently, and their kidneys are less able to convert vitamin D to its active form.
People with dark skin, because their skin has less ability to produce vitamin D from the sun.
People with Crohn’s disease or celiac disease who don’t handle fat properly, because vitamin D needs fat to be absorbed.
Obese people. Their body fat binds to some vitamin D and prevents it from getting into the blood.

In children, vitamin D deficiency causes rickets, where the bones become soft and bend. Although rare, this disease still occurs. In adults, vitamin D deficiency leads to osteomalacia, causing bone pain and muscle weakness.

How does vitamin D affect health?
As people get older, they develop, or are at risk of, osteoporosis—a condition where bones become fragile and may fracture easily as a result of falls. Women are at an especially high risk for developing osteoporosis. Supplements of both vitamin D3 (at 700-800 IU/day) and calcium (500-1,200 mg/day) have been shown to reduce the risk of bone loss and fractures in people aged 62 to 85 years.

Some studies suggest that vitamin D may protect against cancers of the colon, prostate, and breast. But 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.

Vitamin D is also being studied for its possible role in the prevention and treatment of low-back and joint pain, 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.

The safe upper limit for vitamin D is 1,000 IU/day for infants and 2,000 IU for children and adults. Vitamin D toxicity almost always occurs from overuse of supplements. Excessive sun exposure doesn't cause vitamin D poisoning because the body limits the amount of this vitamin it produces.

Tell your health care providers about any dietary supplements and medicines you take.

Ergonomics for Construction Workers

2010-07-13T11:47:00.010-04:00

Construction tasks place the body in numerous risky positions. Cramped working areas, working overhead and at floor level, heavy material handling and repetitive tasks are just some of the risk factors construction workers face. The University of Iowa found that 70 percent of construction workers experienced low-back pain over a one-year period. When working in construction, keep in mind the following strategies.

Minimize Awkward Postures
Overhead work places static loads on the neck, back and arm muscles. Standing on a stool, ladder, scaffolding or platform can minimize this reach and bring the work into a safer position. If tasks require work at lower surfaces, sitting on a stool, bucket or the floor can minimize crouching. For forward-leaning tasks, such as floor tiling, a creeper with chest support can be helpful. Use a brick or other surface as a lifted foot rest when standing still. Shoe inserts or custom orthotics can also make standing more comfortable.

Digging
When most people shovel, they twist their body in one direction, bend over and then further twist their spine to toss the dirt. To avoid this risk, a long-handled tool can help decrease bending and minimize twisting of the spine. Alternately using the shovel on the left and right side of the body can reduce fatigue and muscle imbalances.

Handling Tools
Improper or poorly designed tools place the user in awkward postures leading to tendinitis, carpal tunnel syndrome and strain. They also require excessive force, creating fatigue and pain. While there are numerous ergonomically designed tools on the market now, learn proper wrist positioning using the following key points:

• Avoid handles that end in the palm as they create local contact stress.
• Look for soft or cushioned handles without sharp edges or grooves, which keep the wrists straight.
• While handles with ridges for the fingers seem to aide grip, they actually increase the risk for injury owing to the increased contact stresses.
• The handle diameter for tools such as hammers and screwdrivers should be between 1 ¼-inch and 2 inches. Precision tools require smaller handles of between ¼ inch and ½ inch in diameter.
• Power tools create less torque than air tools, reducing forces.
• While the hand or knee should never be used as a hammer, it is common in tasks such as laying carpet. Try to avoid this harmful habit.

Organizing Tool Belts
Carrying 20 pounds of imbalanced tools has many negative effects on the spine. Rearrange the tools to balance the load. Belts with wide suspenders help distribute the weight between the hips and shoulders.

Loading Vehicles
Heavy items should be placed close to the tailgate or doors to minimize reaching. Utilizing truck lockers and bins allows better organization of items and minimizes reaching and crawling into the truck. Roll-out truck beds are also a good investment.

Minimizing the Effect of Vibration
Jackhammers, drills, impact wrenches and other power tools place construction workers at risk for hand-arm vibration syndrome, carpal tunnel syndrome, reduced circulation, paresthesias and pain. Vibration syndromes are often hard to treat, so prevention is important. Anti-vibration gloves, rest breaks and keeping the hands warm are beneficial.

Whole-body vibration occurs when workers sit in forklifts, cranes and other heavy equipment. Proper maintenance, use of a gel cushion on the seat and releasing hold of controls when not actively using them can help minimize the impact.

Reduce Your Risks
Many construction tasks, from turning a screwdriver to using equipment controls, require repetition. Learn to self-initiate rest breaks and alternate heavy and light tasks. Analyze which tasks you perform routinely to develop a personalized stretching program, counteracting the sustained postures you use on the job. Strengthening muscle groups opposing those you use at work is also vital to preventing future injury.

This educational information is provided by Chris Sorrells, president of http://www.ergonomicssimplified.com/.

American Chiropractic Associtation Provides the Following Additional Recommendations...

Material Handling Tips
• Plan ahead. Keep heavy or awkward items close to waist level and away from the floor to minimize lifting effort. Use rolling carts or dollies to move items.
• Lighten the load. Break items into smaller quantities when possible. Can you open the box and take things out individually? Can you order extremely heavy items like concrete and mortar in smaller, lighter bags?
• When you turn, move your feet first—never twist your body.
• Try to work at waist height. This is where you are strongest and safest.
• Get a grip. Use handles on boxes when possible, and be sure you have a secure hold.
• Minimize reach. The farther you reach, the harder you work.
• Widen your stance. Spread your feet about shoulder width to increase support.
• Tighten your stomach muscles, keep the back straight, and use the legs when lifting.
• Get help. The National Institute for Occupational Safety and Health recommends that no item heavier than 50 pounds should be lifted by one person. While workers routinely lift more, being aware of the recommendation may make them less apprehensive about asking for help.

Five Ways to Benefit from Chiropractic Care

2010-07-06T11:05:00.004-04:00

There's a lot of talk about Wellness Care these days. But what is it? Compare it with other types of care:

Relief Care Many people begin here. Pain prompts them to begin chiropractic care. If you stop care as soon as you feel better, you'll invite a relapse. Muscles and soft tissues heal after symptoms disappear.

Corrective Care With the most obvious symptoms reduced, many of our patients opt to continue their care. This helps stabilize and strengthen their spine. Some insurance companies recognize the value of corrective care, but many do not.

Maintenance Care Regular chiropractic care helps maintain your progress and avoid a relapse. Your visit schedule varies based on your age, condition and the stresses in your life.

Preventive Care Beyond maintenance is the realm of prevention. Periodic chiropractic checkups can help catch new problems early. This can minimize flare-ups. Those who value their health often take this proactive approach.

Wellness Care We experience life through our nervous system. That's why optimizing our nervous system is the key to becoming all that we can be.

How far will you choose to take your chiropractic care?

Information provided on behalf of local member chiropractors and published monthly by the Association of New Jersey Chiropractors (ANJC).

Housework

2010-06-29T16:21:00.003-04:00

Household chores can be a pain in the sacroiliac. Unless you're careful, routine activities around the home - washing dishes, vacuuming, even talking on the phone - can strain your back, including the sacroiliac area near the tailbone, and result in debilitating discomfort.

But you can protect your back by knowing the right way to go about such activities, according to the American Chiropractic Association (ACA).

Consider lifting. It doesn't matter whether you're picking up your child or a heavy bucket of water, you need to do it the proper way to avoid injury. How? Bend from the knees, not the waist. As you lift, hold the item as close to your body as possible. If you have to turn to place it, step in the direction of the turn. That way, you're not twisting your body and straining your spine.

Back-Saving Tips
The American Chiropractic Association suggests the following do's and don'ts for chores and relaxation:

- When you wash dishes, open the cabinet beneath the sink, bend one knee and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.

- When ironing, raise one foot a bit. Place it on a small stool or a book to take some strain off your back.

- To vacuum, use a "fencer's stance." Put all your weight on one foot, then step forward and back with the other foot as you push the vacuum forward and back. Use the back foot as a pivot when you turn.

- While talking on the phone, don't cradle the phone between your ear and shoulder. That can lock up the spinal joints in the neck and upper back, and cause pain. Instead, hold the phone with your hand or use the speakerphone.

- While watching television or relaxing, don't use the sofa arm as a pillow. The angle is much too sharp for your neck.

- Use a cold pack if your back begins to hurt. Wrap an ice pack in a towel moistened with warm water. The warmth gives way to gradual cold, which likely will alleviate the discomfort. (No ice? Try frozen veggies instead.)

- If pain persists for more than a day or two or if you experience numbness, tingling or weakness in your arms or legs, see a doctor of chiropractic.

How to Select Athletic Shoes

2010-06-22T12:42:00.003-04:00

Too many people choose fashion over function when purchasing athletic shoes, not realizing that poor-fitting shoes can lead to pain throughout the body. Because footwear plays such an important role in the function of bones and joints—especially for runners and other athletes—choosing the right shoe can help prevent pain in your back, hips, knees, and feet.

Unfortunately, there is no such thing as the very best athletic shoe—every pair of feet is different, every shoe has different features, and overall comfort is a very personal decision. For this reason, it is recommended that you first determine your foot type: normal, flat, or high-arched.

The Normal Foot
Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls slightly inward to absorb shock.

Best shoes: Stability shoes with a slightly curved shape.

The Flat Foot
This type of foot has a low arch and leaves a print that looks like the whole sole of the foot. It usually indicates an over-pronated foot—one that strikes on the outside of the heel and rolls excessively inward (pronates). Over time, this can cause overuse injuries.

Best shoes: Motion-control shoes or high-stability shoes with firm midsoles. These shoes should be fairly resistant to twisting or bending.

The High-Arched Foot
The high-arched foot leaves a print showing a very narrow band—or no band at all—between the forefoot and the heel. A curved, highly arched foot is generally supinated or under-pronated. Because the foot doesn’t pronate enough, usually it’s not an effective shock absorber.

Best shoes: Cushioned shoes with plenty of flexibility to encourage foot motion. Stay away from motion-control or stability shoes, which reduce foot mobility.

When determining your foot type, consult with your doctor of chiropractic. He or she can help determine your specific foot type, assess your gait, and then suggest the best shoe match.

Shoe Purchasing Tips
Consider the following tips before you purchase your next pair of athletic shoes:

• Match the shoe to the activity. Select a shoe specific for the sport in which you will participate. Running shoes are primarily made to absorb shock as the heel strikes the ground. Tennis shoes provide more side-to-side stability. Walking shoes allow the foot to roll and push off naturally during walking, and they usually have a fairly rigid arch, a well-cushioned sole, and a stiff heel support for stability.

• Shop late in the day. If possible, shop for shoes at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise, and if you use orthotic devices for postural support, make sure you wear them when trying on shoes.

• Make sure the shoe fits correctly. Choose shoes for their fit, not by the size you’ve worn in the past. The shoe should fit with an index finger’s width between the end of the shoe and the longest toe. The toe box should have adequate room and not feel tight. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for 10 minutes to make sure it remains comfortable.

How Long Do Shoes Last?
Once you have purchased a pair of athletic shoes, don’t run them into the ground. While estimates vary as to when the best time to replace old shoes is, most experts agree that between 300 and 500 miles is optimal. In fact, most shoes should be replaced even before they begin to show signs of moderate wear. Once shoes show wear, especially in the cushioning layer called the midsole, they also begin to lose their shock absorption. Failure to replace worn shoes is a common cause of injuries like shin splints, heel spurs, and plantar fasciitis.

These health tips are provided by the American Chiropractic Association.

Exercise Good Judgment While Enjoying the Outdoors with Baby

2010-06-15T18:37:00.006-04:00

From biking and hiking to walking and jogging, today's parents are keeping fit and bonding with their babies in the process. With an array of products unheard of a generation ago - like baby carriers, joggers and trailers - even the tiniest among us are enjoying the great outdoors. But while these items can make life easier and more enjoyable for both parent and child, they can be the cause of pain and injury if not used properly. The American Chiropractic Association (ACA) urges you to exercise caution and good judgment while exercising with your baby.

Biking
When biking with a child on board, use a trailer, a rolling ride-along that hitches to the back end of a bike. It is a much safer option than a carrier, a "passenger" seat that sits directly on the bike, according to Dr. Scott Bautch, a member of ACA's Council on Occupational Health. Dr. Bautch prefers trailers because of their added stability. He cautions that carriers can decrease a bike's stability, possibly causing it to topple and injure both the parent and child.

To further ensure the child's safety while biking, keep the following tips in mind:

- The trailer must be equipped with a harness that can be placed over the child's
body. The harness should be complicated enough that the child cannot unhook it or
wiggle out of it.
- A screen that covers the front of the trailer will add an extra line of protection
against stray pebbles and other flying objects.
- Be sure to select a trailer that has large, bicycle-style tires, which will add
stability and ease to your ride.
- Protect your child's head with a sturdy, adjustable helmet that can be sized to
fit properly. If the helmet rests too high, it will expose part of the child's
head, leaving it susceptible to injury.
- Bike only on smooth surfaces for optimal control.
- Only an experienced rider should attempt to bike with a child on board at all. And
even then, the rider should practice with a ride-along trailer for two weeks
before riding with a real child - in an effort to get a feel for the strength and
coordination necessary to maneuver the bike.

Jogging
If you wish to go for a jog and bring your child along for the ride, the baby jogger is your best option. A baby jogger is a rolling pushcart that a parent can jog behind, using handlebars to maneuver. Here are some rules of thumb to consider:

- Make sure the handlebars of the jogger are both large and adjustable, so that they
fit comfortably into your hands for complete control. The handlebars should be
kept as upright as possible.
- Handbrakes and a locking mechanism are a necessity.
- Look for a jogger with a good shoulder harness to keep the child secure.
- Large, bicycle-style tires offer more control and stability.
- A screen over the front of the jogger adds to its safety by deflecting stray
flying objects.
- Jog only on smooth surfaces.

Backpack-Style and Front-Side Baby Carriers
For parents who prefer walking or hiking with their little ones, a backpack-style or front-side baby carrier could be for you. Dr. Bautch cautions, however, that there are risks involved with carrying an infant on your back in a backpack-style carrier. "The cervical spine of a child less than one year old is not fully developed. It is important at that age that the head does not bob around. The backpack-type carrier is not ideal because the parent cannot watch to make sure the child's head is stable. A front-side carrier is better for a very young child," explains Dr. Bautch.

Dr. Bautch also urges you to think about the following:

- A backpack-style or front-side carrier decreases a parent's stability when walking
or hiking. It is critical that a parent gets into shape before attempting to use
one of these products.
- Since these carriers will change the feel of walking or hiking quite a bit, they
should not be used by beginning walkers or hikers.
- If using a backpack-style or front-side baby carrier, make sure to select one with wide straps for your shoulders and waist. This will help distribute the carrier's weight evenly. The shoulder straps should fit comfortably over the center of your collarbone.
- The carrier should include a harness to keep the child stable.
- Once you place the child in the carrier, check to make sure there is no bunching of material against the child's body, particularly on the back, buttocks and spine. Isolated, uneven pressure like this can produce pain.

Baby Slings
The "baby sling" is becoming more and more popular for its versatility of positions and comfort. But if you wish to use a baby sling, keep in mind that it is intended only for very young infants and follows these tips:

- A baby can become very hot inside the sling, so be mindful of the temperature around you. Also, make certain the baby's breathing is clear and unobstructed by the sling's material.
- Never run or jog while carrying a baby in any backpack-style carrier, front-side carrier or baby sling. A baby's body is not adjusted to the cyclic pattern that is a part of running and jogging. This motion can do damage to the baby's neck, spine and/or brain.

Take Care of Yourself
Finally, don't forget about your own health and comfort. When lifting a child to place him or her into a trailer or jogger, exercise caution. Don't bend from the waist, but begin in a 3-point squat and implement a two-stage lift that consists of a) pulling the child up to your chest and then b) lifting straight up with your leg muscles. Stay as close to the car seat or trailer as possible and place the child into it without reaching, stretching or twisting. The further the child is from your body, the more strain you will place on your spine and musculoskeletal system.

Chiropractic Care Can Help
If you or your child experiences any pain or discomfort resulting from these or other outdoor activities, call your doctor of chiropractic. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages, and can provide health tips for you and your children that will make enjoying outdoor activities safer and more enjoyable.

15th Annual Stanhope Spring Festival Postponed to June 27

2010-06-15T11:42:00.003-04:00

This past Sunday, the Stanhope Spring Festival, which was to be held on Main Street in Stanhope had to be postponed because of impending rain. By afternoon much of Sussex and Morris Counties were experiencing heavy rain. The new date is Sunday, June 27.

The Stanhope Chamber of Commerce invites you to a fun afternoon on June 27 from 12:00 noon to 6:00 pm at the Main Street Business District in Stanhope. The festival will feature over 125 tri-state area vendors that will interest everyone in the family: all-day live music, petting zoo, crafters, vendors, antiques, food, inflatable rides, rock climbing wall, face painting clown, silent auction and a classic car show.

Admission is free.

Optimal Family Chiropractic will provide complimentary neck scans and distribute goodie bags which include a sample of Biofreeze, the pain relieving gel for back and joint pain.

Come and enjoy the fun!

Why We Recommend Frequent Visits

2010-06-08T11:55:00.002-04:00

When patients begin chiropractic care chiropractors will frequently recommend up to three visits per week or more. We're often asked how we arrive at this visit schedule.

Since the patient is doing the healing, not the chiropractor, everyone responds differently. Predicting the best course of care is a combination of education, experience and keen observation skills.

A chiropractic adjustment applies a specific force, at a specific location, in a specific direction to assist your body in "righting" itself. Only your body knows where a particular vertebra is supposed to be! Our job is to supply energy at the right time and place so your body can use it.

We've found that frequent visits at the beginning of care, balances the repetition needed to establish a healthier spinal pattern with fitting chiropractic care into a busy life. We've tried more and less frequent care schedules. But for most new patients, up to three times a week seems to produce the best results in the shortest amount of time.

Educational information is provided on behalf of local member chiropractors and published monthly by the Association of New Jersey Chiropractors.

15th Annual Stanhope Spring Festival

2010-06-03T18:43:00.004-04:00

The 15th Annual Stanhope Spring Festival is scheduled for Sunday, June 13 from 12:00 noon to 6:00 pm at the Main Street Business District in Stanhope. A great family fun day, the festival will feature all-day live music, free petting zoo, crafters, vendors, antiques, food, inflatable rides, rock climbing wall, face painting clown, silent auction and a classic car show. Sponsored by the Stanhope Chamber of Commerce, the festival will feature over 125 tri-state area vendors and so much more.

Admission is free. A rain date has been scheduled for June 27.

Join us for an afternoon of fun. Optimal Family Chiropractic will provide complimentary neck scans and distribute goodie bags which include a sample of Biofreeze, the pain relieving gel for back and joint pain.

Relay for Life at Mount Olive

2010-06-03T16:26:00.004-04:00

A Relay For Life will be held on Saturday and Sunday, June 12 and 13 at Mount Olive High School, 18 Corey Road, Flanders. It will be one of many Relay For Life events that will be held in New Jersey this year.

Relay For Life is the signature fundraising event of the American Cancer Society. There are many components that make up a Relay For Life event, and there are many ways in which you can volunteer and participate in this special event.

To be involved with Relay For Life, you can be a Team Captain or Team Member, a Committee Member, you might be a Survivor or a Caregiver, or you might be an event sponsor, an "Event Day Volunteer" or a donor. Regardless of your participation, the best way to learn more about how to become involved in your local community is to speak to someone in your local Relay For Life.

What Is Relay For Life?
Relay began in 1985 when Dr. Gordy Klatt, a colorectal surgeon in Tacoma, Washington, ran and walked around a track for 24 hours to raise money for the American Cancer Society. Since then, Relay has grown from a single man’s passion to fight cancer into the world’s largest movement to end the disease. Each year, more than 3.5 million people in 5,000 communities in the United States, along with additional communities in 20 other countries, gather to take part in this global phenomenon and raise much-needed funds and awareness to save lives from cancer. Thanks to Relay participants, the American Cancer Society continues to save lives.

Philosophy – Why We Relay?
The American Cancer Society Relay For Life represents the hope that those lost to cancer will never be forgotten, that those who face cancer will be supported, and that one day cancer will be eliminated.

Why Relay?
Relay For Life is more than just a fundraiser. It’s a life-changing experience. At Relay, every person in the community has a chance to celebrate, remember, and fight back. And every person who participates joins others around the globe as part of this worldwide movement to end cancer.

Everyone's reason to Relay is as unique as their own personal story. At Relay, you can find healing, comfort, and support from others who have faced cancer or who have lost a loved one to the disease. You have a chance to meet people in the community who are equally as passionate about finding an end to cancer in our lifetime. You can thank all the people who have done so much to support you through your personal cancer experience. And you can gather together with friends, family, and colleagues to laugh, cry, and create lasting memories.

A Celebration of Cancer Survivorship
Relay is a moving celebration of cancer survivorship. The event begins with a Survivors Lap in which cancer survivors take a victory lap around the track. A candlelight ceremony is held later in the evening to honor cancer survivors and remember those who we’ve lost to this disease.

A Means of Unifying Communities
Cancer is indiscriminate and knows no boundaries. As voluntary organizations in the United States must serve an increasingly diverse population and customer base, the way in which the American Cancer Society does business will need to shift. Our ability to communicate appropriately and utilize partners in our efforts will facilitate our growth in reaching diverse communities and ultimately in reaching the 2015 goals of the Society. Inclusion is imperative.

For information about participation in this event, you may contact the Event Manager, Kate Schellhase at 973-285-8025 or Kate.Schellhase@cancer.org. For information and resources about this and other Relay For Life events or to find another event, you may go to http://www.relayforlife.org/.

Optimal Family Chiropractic will be attending the Relay For Life at Mount Olive and providing complimentary neck scans to any participant. We look forward to seeing you there.

Chiropractic Advice for Moms-to-Be

2010-06-02T16:43:00.007-04:00

As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 25 to 35 pounds, combined with the increased stress placed on the body by the baby, may result in severe discomfort. Studies have found that about half of all expectant mothers will develop low-back pain at some point during their pregnancies.1-3 This is especially true during late pregnancy, when the baby's head presses down on a woman's back, legs, and buttocks, irritating her sciatic nerve. And for those who already suffer from low-back pain, the problem can become even worse.

During pregnancy, a woman's center of gravity almost immediately begins to shift forward to the front of her pelvis. Although a woman's sacrum-or posterior section of the pelvis-has enough depth to enable her to carry a baby, the displaced weight still increases the stress on her joints. As the baby grows in size, the woman's weight is projected even farther forward, and the curvature of her lower back is increased, placing extra stress on the spinal disks. In compensation, the normal curvature of the upper spine increases, as well.

While these changes sound dramatic, pregnancy hormones help loosen the ligaments attached to the pelvic bones. But even these natural changes designed to accommodate the growing baby can result in postural imbalances, making pregnant women prone to having awkward trips and falls.

What Can You Do?
The ACA recommends the following tips for pregnant women:

Exercise

Safe exercise during pregnancy can help strengthen your muscles and prevent discomfort. Try exercising at least three times a week, gently stretching before and after exercise. If you weren't active before your pregnancy, check with your doctor before starting or continuing any exercise.
Walking, swimming, and stationary cycling are relatively safe cardiovascular exercises for pregnant women because they do not require jerking or bouncing movements. Jogging can be safe for women who were avid runners before becoming pregnant-if done carefully and under a doctor's supervision.
Be sure to exercise in an area with secure footing to minimize the likelihood of falls. Your heart rate should not exceed 140 beats per minute during exercise. Strenuous activity should last no more than 15 minutes at a time.
Stop your exercise routine immediately if you notice any unusual symptoms, such as vaginal bleeding, dizziness, nausea, weakness, blurred vision, increased swelling, or heart palpitations.

Health and Safety

Wear flat, sensible shoes. High or chunky heels can exacerbate postural imbalances and make you less steady on your feet, especially as your pregnancy progresses.
When picking up children, bend from the knees, not the waist. And never turn your head when you lift. Avoid picking up heavy objects, if possible.
Get plenty of rest. Pamper yourself and ask for help if you need it. Take a nap if you're tired, or lie down and elevate your feet for a few moments when you need a break.

Pregnancy Ergonomics: Your Bed and Desk

Sleep on your side with a pillow between your knees to take pressure off your lower back. Full-length "body pillows" or "pregnancy wedges" may be helpful. Lying on your left side allows unobstructed blood flow and helps your kidneys flush waste from your body.
If you have to sit at a computer for long hours, make your workstation ergonomically correct. Position the computer monitor so the top of the screen is at or below your eye level, and place your feet on a small footrest to take pressure off your legs and feet. Take periodic breaks every 30 minutes with a quick walk around the office.

Nutrition

Eat small meals or snacks every four to five hours-rather than the usual three large meals-to help keep nausea or extreme hunger at bay. Snack on crackers or yogurt-bland foods high in carbohydrates and protein. Keep saltines in your desk drawer or purse to help stave off waves of "morning sickness."
Supplementing with at least 400 micrograms of folic acid a day before and during pregnancy has been shown to decrease the risk of neural tube birth defects, such as spina bifida. Check with your doctor before taking any vitamin or herbal supplement to make sure it's safety for you and the baby.

How Can Your Doctor of Chiropractic Help?
Before you become pregnant, your doctor of chiropractic can detect any imbalances in the pelvis or elsewhere in your body that could contribute to pregnancy discomfort or possible neuromusculoskeletal problems after childbirth.

Many pregnant women have found that chiropractic adjustments provide relief from the increased low-back pain brought on by pregnancy. Chiropractic manipulation is safe for the pregnant woman and her baby and can be especially attractive to those who are trying to avoid medications in treating their back pain. Doctors of chiropractic can also offer nutrition, ergonomic, and exercise advice to help a woman enjoy a healthy pregnancy.

Chiropractic care can also help after childbirth. In the eight weeks following labor and delivery, the ligaments that loosened during pregnancy begin to tighten up again. Ideally, joint problems brought on during pregnancy from improper lifting or reaching should be treated before the ligaments return to their pre-pregnancy state-to prevent muscle tension, headaches, rib discomfort, and shoulder problems.

References
1. Östgaard HC, et al. Prevalence of Back Pain in Pregnancy. Spine 1991;16:549-52.
2. Berg G, et al. Low back pain during pregnancy. Obstet Gynecol 1988;71:71-5.
3. Mantle MJ, et al. Backache in pregnancy. Rheumatology Rehabilitation 1977;16:95-101.

Time for a Media Fast?

2010-05-25T11:21:00.004-04:00

Have you noticed changes in your children's personalities -- increased irritability, impatience, even hostility? Or have you seen these issues even in yourself?

Consider the amount of time you and your family spend ingesting the output of our major media: television, radio and printed materials. And if you believe as many do that the media is the source of many psychological ills, try a radical concept that's gaining popularity: go media-free for thirty or forty days.

It's now an established fact that TV watching leads to poor dietary habits, inactivity (and all the resulting health effects, even an increased risk of juvenile diabetes!), and a host of behavior ills, including a greater likelihood of teenaged viewers starting to smoke! Even other forms of media cause stress and anxiety.

Your kids will tell you they're bored at first, but boredom passes quickly and usually turns into creativity. Soon you'll find your family taking hikes, playing games and even engaging in conversation.

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

Power Wheels Race Series: New Event This Spring

2010-05-18T12:27:00.008-04:00

Mt. Olive Township Recreation Department and DTA Automotive are sponsoring a new event this month at the Turkey Brook Park Soccer Parking Lot. The Power Wheels Race Series will take place on 4 Thursdays in May for children ages 2-8. Children will experience the thrill of motorsports fun with their power wheels on a specially marked course designed to look like a real NASCAR event. There will be multiple events such as a 3-lap paved oval course, slalom course, obstacle course and more. Children will be racing their battery operated cars, trucks, ATVs and motorcycles.

The last Thursday is the Grand Prix event on May 27 from 4:45pm - 6:30pm. In addition to the races, there will be live music, face painting and a parade. Prizes and awards will be given out that night.

Mt. Olive Recreation Department requires the wearing of bicycle helmets. The Department will be charging $20 per car to enter the Park.

Optimal Family Chiropractic will participate in the Grand Prix event by providing free neck scans and information about wellness through chiropractic care. Feel free to stop by our tent. We look forward to meeting you.

New Research Shows: Chiropractic Care for Children Is Safe and Effective

2010-05-18T11:08:00.008-04:00

The International Chiropractic Pediatric Association (ICPA) assessed pediatric chiropractic by surveying chiropractors and parients of pediatric patients, 18 years of age and younger. The survey revealed high overall satisfaction and almost nonexistent complications and adverse events. The study entitled "The Safety and Effectiveness of Pediatric Chiropractic: A Survey of Chiropractors and Parents in a Practice-Based Research Network," has been published recently in the prestigious biomedical journal, Explore: The Journal of Science and Healing.

Survey of Chiropractors: Data came from 577 pediatric clinical cases, with patients ranging in age from less than 1 day to 18 years. Average age was 7.45 years. All patients received spinal manipulative therapy at each visit for a total of 5,438 office visits.

According to the study, wellness care was the primary reason indicated for care [46 percent of patients, 25 percent of whom reported a specific complaint during their presentation (e.g., colic)]. For condition-based presentations, musculoskeletal conditions were the most common presentations seen (26 percent of patients), and diversified with the most common techniques utilized. Other reasons for care included digestion/elimination problems (7 percent), ear, nose and throat problems (6percent), neurological problems (6 percent), immune dysfunction (5 percent) and other (4 percent).

In terms of safety, no treatment-associated complications were indicated by chiropractic or parent responders, and chiropractors indicated only three adverse events in 5,438 office visits involving treatment of 577 children: "muscle stiffness," "spine soreness" and "stiff and sore." The treating chiropractor's response to such treatment-related aggravations was to re-examine the child and apply a different technique, modification of the manipulative technique originally used, or modification of the spinal segment to which the manipulation was applied.

Survey of parents/guardians: Data was derived from 239 children representing a similar number of children (average age: 6.16 years) who made 1,735 total visits to chiropractic offices. In this survey, 47 percent of parents/guardians reported bringing their children in for "wellness care" and musculoskeletal complaints were again the most common condition-based presentation.

Parents indicated two adverse events following chiropractic care: soreness of the child's knee following care to address a knee complaint, and cervical spine stiffness following spinal manipulation therapy (SMT)to address the child's cervical spine dysfunction.

With regard to effectiveness, both chiropractors and parents indicated high rates of improvement following chiropractic care for the children's presenting complaints, as well as "salutary effects unrelated to the children's initial clinical presentation." The most common treatment-associated improvements noted were decreased pain, improved mood and increased immune function. Improvements unrelated to the patients' initial presentation included immune-system improvements, improved sleep and improved emotional state/mood.

In their conclusion, the authors note: "To the best of our knowledge, this is the first study of its kind addressing the safety and effectiveness of pediatric chiropractic SMT in a practice-based research setting. The results of both our practitioner and patient surveys demonstrate a highly perceived effectiveness for pediatric chiropractic care as well as a high level of safety. We advocate continued research in this area with larger numbers of children being followed over time and incorporating the co-variates of safety and effectiveness of pediatric SMT."

Information adapted from Dynamic Chiropractic and the International Chiropractic Pediatric Association.

Atlas Vertebra Realignment and Achievement of Blood Pressure Goal in Hypertensive Patients: A Study Review

2010-05-04T13:32:00.009-04:00

Abnormalities of the cervical spine at the level of the Atlas vertebra, the C1 vertebra at the top of the spinal column, are associated with an inadequate supply of blood to the brainstem and increased blood pressure (BP). Manual correction of this mal-alignment has been associated with reduced blood pressure.

A preliminary study tested the theory that correcting mal-alignment of the Atlas vertebra would reduce and maintain a lower BP. Using a double blind (both doctor and patient don't know who receives which treatment), placebo-controlled design (one group gets the real procedure, the other receives a fake procedure) 50 patients participated in the trial at the same treatment center. Patients were divided into 2 groups: 26 patients who had never received medication for high blood pressure and 24 patients who had previously taken medication, but were no longer receiving it. All had early Stage 1 hypertention and were randomized to receive either a National Upper Cervical Chiropractic (NUCCA) procedure or a fake procedure. Patients received no antihypertensive medications during the 8-week study period.

The primary study point was a change in systolic and diastolic BP between the beginning of the study and the end of the study at week 8. The study participants had an average age of 52.7 years and consisted of 70% males.

At week 8, there were significant differences in systolic and diastolic BP among patients who received the NUCCA procedure. There was an average reduction of -17mm Hg of systolic pressure in patients who received the NUCCA procedure versus -3mm Hg in patients who did not. Diastolic BP had an average reduction of -10mm Hg in the NUCCA procedure group versus -2mm Hg in the group that did not receive the procedure. No adverse effects were recorded. The authors concluded that restoration of Atlas alignment is associated with marked and sustained reductions in BP similar to the use of a two-drug combination therapy.

Bakris G, Dickholtz M Sr, Meyer PM, Kravitz G, Avery E, Miller M, Brown J, Woodfield C, Bell B.Department of Preventive Medicine, Rush University Hypertension Center, Chicago, IL, USA. gbakris@earthlink.net. Publised in the Journal of Human Hypertension. May 2007;21(5):341-342.

Just Try Walking

2010-04-27T15:07:00.005-04:00

While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you, too.

Benefits of Walking
You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment.

A sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:

- Improves cardiovascular endurance
- Tones muscles of the lower body
- Burns calories: about 80 if walking 2 miles per hour, and about 107 if walking 4.5 miles per hour
- Reduces risk of heart disease

Selecting Shoes
The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt their stride; they can also lead to pain throughout the body.

- Make sure the shoes you purchase fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking.
- Select shoes with plenty of cushioning in the soles to absorb the impact.
- Shop for sneakers at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise.
- When trying on shoes, be sure to wear them for at least 10 minutes at the store.

Once you have purchased a pair of shoes, don’t walk them into the ground. While estimates vary as to when is the best time to replace old shoes, most experts agree that between 300 and 500 miles is optimal.

Getting Started
Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to eventually work up to 30 minutes, five days per week. Experts generally agree that to be considered “active,” adults should try to take 10,000 steps each day. Wearing a pedometer is an easy way to track your progress.

The following tips can help you get started on your walking regimen:

-Move your arms freely, in coordination with the opposite leg.
- Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which, in turn, will cause you to carry your weight improperly.
- Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regimen.
- Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your doctor of chiropractic.
- Walk briskly, with “purpose.” Simply sauntering, while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

Of course, be sure to consult your doctor before beginning any exercise program.

Walking Surfaces
Some walking surfaces are better than others on your musculoskeletal system.

- Walking on a cushioned or rubberized track is ideal, because the cushioning of this type of track absorbs most of the impact of your walking. Many recreation centers offer this type of track free of charge.
- Grass is another good surface, but watch out for hidden dips or holes in the ground.
- Walking on a surface with no give, such as concrete or a mall floor, is not your best choice, because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such a surface, be extra careful to select highly cushioned shoes.

Pain and Injury
While you may experience pain or injury in a particular area, such as a knee or a hip, the root of the problem may lie somewhere else. Injuries of this nature are not regional, or isolated, but systemic. A problem in the foot or ankle can create an imbalance in every step, leading to discomfort or injury that moves to the knees, hips, low back, or elsewhere. If you suffer from pain beyond typical muscle soreness, your doctor of chiropractic can diagnose and treat your pain or injury and get you back into the swing of your walking routine. Your doctor of chiropractic can also help customize a wellness program that is right for you and has the expertise to help keep you in the mainstream of life.

Patient information provided by the American Chiropractic Association.

Lenape Valley High School Dinner and Tricky Tray

2010-04-26T16:05:00.003-04:00

Lenape Valley Regional High School PTSA will be sponsoring a Dinner and Tricky Tray on Friday, May 7 at the Wyndham Garden Hotel, 1000 International Drive North, International Trade Center, Mt. Olive. Hotel phone number is 973-448-1100. Doors open at 6:00 pm.

The "Cinco de Mayo" theme will definitely spice up the evening! Wear your best Mexican Riviera outfit for a special prize! Due to limited seating, you'll want to buy your tickets early! You can also reserve a table for ten. PTSA recommends that all parties submit payment as a group or the table will not be guaranteed. If you have a smaller group please indicate the names of the other parties in your group on the reservation form that can be found at the school's web address: www.lvhs.org.

Tricky Tray proceeds directly offset the cost of Project Graduation.

Optimal Family Chiropractic is providing a Wellness Basket for the Tricky Tray. We look forward to seeing the lucky winner!

Obesity Causes Knees to Suffer

2010-04-19T18:24:00.006-04:00

Obesity leads to a wide range of health problems including osteoarthritis, which can play havoc with your joints, especially the hips and knees.

A Canadian study examined the relationship between obesity and hip- or knee-replacement surgery, noting that 81% of joint replacement patients were classified as overweight or obese. Luckily, most knee problems can be avoided:

Assume a Healthier Weight. Carrying around that extra fat puts needless wear and tear on your joints and spinal discs, impairing proper function.

Strengthen Leg Muscles. Something as simple and inexpensive as walking or climbing stairs can do wonders to strengthen your knees.

Wear Supportive Shoes. When properly fitted, shoe orthotics help support the arches of your feet, giving your entire body a more stable platform.

Can You Defy Gravity?

2010-04-13T12:38:00.006-04:00

We see it all the time. A patient faces a health crisis and shows up in our office. We're always delighted to help, but often as soon as the client feels better, they discontinue their regular care.

That's how our society tends to view health care: people attend to health matters only after losing their health.

The entire process is similar to riding a roller coaster.

After getting strapped in and using lots of energy, the roller coaster is pulled up a steep incline. That's like the frequent visits a new patient experiences when beginning care. When you reach the top the views are great, but when the power pulling the coaster up is removed, there's only one way to go!

Like patients who feel better and then discontinue their care, they coast. Which is what a roller coaster is: a scary ride that while fast, is entirely based on coasting downhill. Gravity wins every time.

Much of the healing and retraining of muscles and ligaments necessary for more lasting spinal changes happen after the relief of obvious symptoms. That's why discontinuing care too soon invites a relapse. Coasting right back to the bottom is fun on a roller coaster, but not much fun when it applies to your health!

Are you coasting? If it's been awhile since your last chiropractic checkup, schedule one today!

Patient information provided by the Association of New Jersey Chiropractors

Resolution Check-In

2010-04-06T11:08:00.004-04:00

Just a few months ago, many of us resolved to make changes in our lives. What happened?

Consider some of the traits of those who keep new, healthier habits:

They believe in their ability to change.
They know that keeping old habits and forming new ones are choices that they control.

They don't blame themselves or make excuses.
Instead of giving up after "falling off the wagon," they dust themselves off and recommit to their goal.

They concentrate on measurable results.
They track their progress.

They make change a long-term lifestyle decision.
Diets don't work. Abandoning unhealthy habits requires thinking long term.

If you've fallen out of the habit of regular, preventive chiropractic care, it's not too late to get back in the habit!

Patient information provided by the Association of New Jersey Chiropractors

Historic Pro-Chiropractic Provisions Will Become Law

2010-03-30T11:33:00.005-04:00

A Press Release from the American Chiropractic Association

The U.S. House of Representatives passed HR 3590, the Senate-passed version of national health care reform legislation, on March 21st. The final vote took place after a nearly 13 month battle, culminating in a contentious struggle to garner votes from undecided members of the Democratic majority in Congress.

The provisions contained in HR 3590 were enacted into law by President Obama’s signature on March 23rd. . These provisions include an important provider non-discrimination provision long championed by the American Chiropractic Association (ACA). Incorporation of this provider non-discrimination provision, also known as the “Harkin Amendment,” was achieved primarily due to the efforts of Sen. Tom Harkin (D-Iowa), with help from other key players such as Sen. Chris Dodd (D-Connecticut). Although he did not support the final bill overall, Sen. Orrin Hatch (R-Utah) also lent his support for the advancement of the non-discrimination provision.

Regardless of how you feel about this legislation and its overall impact on the nation, it has to be recognized as an historic first for the chiropractic profession. We now have a federal law applicable to ERISA plans that makes it against the law for insurance companies to discriminate against doctors of chiropractic and other providers relative to their participation and coverage in health plans. Such discrimination based on a provider’s license is inappropriate and now must stop,” said ACA President, Rick McMichael, DC. “While this does not fully level the playing field for doctors of chiropractic in our health care system, this is a highly significant step that has the potential for positive, long-range impact on the profession and the patients we serve. Congress has finally addressed the issue of provider discrimination based on one’s license, and they have said that such discrimination must stop.”

The provider non-discrimination provision (Section 2706) enacted into law reads in part: “A group health plan and a health insurance issuer offering group or individual health insurance coverage shall not discriminate with respect to participation under the plan or coverage against any health care provider who is acting within the scope of that provider’s license or certification under applicable State law.”

Regarding this provision, John Falardeau, ACA’s Vice President of Government Relations said, “The Harkin non-discrimination language will be applicable to all health benefit plans both insured and self-insured. National health care reform is designed to eventually cover 30 million currently uninsured Americans. The non-discrimination language will, over time, apply to those individuals as well. However, that number of covered individuals pales in comparison to the 55 percent of workers who are currently covered by self-insured plans that will be affected by the Harkin non-discrimination language. The potential impact in this regard cannot be overstated.”

Additionally, the legislation passed by the House includes two other provisions that impact the chiropractic profession. Doctors of chiropractic are specifically included as potential members of interdisciplinary community health teams. These teams support the development of medical homes by increasing access to comprehensive, community based, coordinated care. Community health teams are integrated teams of providers that include primary care providers, specialists, other clinicians, licensed integrative health professionals and community resources to enhance patient care, wellness and lifestyle improvements. The language in the bill ensures that doctors of chiropractic can be included in these patient-centered, holistic teams. Dr. McMichael noted, "This language was a critical inclusion to give doctors of chiropractic increased opportunities to be fully engaged as part of the health care team."

Furthermore, the legislation establishes a National Health Care Workforce Commission to examine current and projected needs in the health care workforce. The commission specifically includes doctors of chiropractic by defining them as part of the health care workforce, and includes them in the definition of health professionals. In addition, chiropractic colleges are included among the health professional training schools to be studied. The National Health Care Workforce Commission is tasked with providing comprehensive, unbiased information to Congress and the Obama Administration about how to align federal health care workforce resources with national needs. Congress will use this information when providing appropriations to discretionary programs or in restructuring other federal funding. The language in the bill guarantees that the need for doctors of chiropractic will be addressed when considering federal health care workforce programs, another very important inclusion.

Assuming final modifications to the bill are ultimately agreed to by the Senate; ACA will then publish a detailed analysis of the entire legislation, including a timeline for when certain provisions become effective. Additionally, ACA will maintain an active watch over the implementation of the legislation over the next several years and will offer its views regarding proposed regulations that will likely be developed in order to fully implement the new law. ACA will also respond to any future legislation such as “technical corrections” and other modifications that might be considered. Dr. McMichael noted, "Our partners on the Chiropractic Summit were important team members in securing these critical inclusions for the benefit of our profession and our patients. We thank all team members for their good collaborative work on this major effort and future efforts to come."

The American Chiropractic Association is the largest chiropractic organization in the United States.

Using Technology Safely

2010-03-24T16:02:00.011-04:00

Mobile technological devices have made our lives more convenient. We can now send e-mails, access the Internet, manage our schedules, and use spreadsheets and other office software all from our phones. While this makes it easier to accomplish tasks without being tethered to an office, this has also increased the amount of time we spend using these devices, which is not without risks.

Before these advances in technology, our bodies moved as we used the phone and the computer, we walked to the fax machine, and we flipped through our calendars. Now we slump over a small screen with little change in our position. Our bodies are made to move—not to maintain the same stooped-over posture for long periods of time. This doesn’t mean you have to sacrifice these modern conveniences for your health, but you do need to be conscious of the risks and what you can do to minimize them.

Protect Your Neck
The bent-forward position increases disc pressure. It also increases loads on the muscles. This is similar to the faulty forward position often used when watching TV and working on the computer. Remember these tips:

• Sit upright, keeping your ears over your shoulders.
• Look down with your eyes and gently tuck your chin in, not forward.
• Never pinch the phone between your ear and shoulder. Using a headset reduces muscle fatigue and frees your hands for typing or writing.
• Support your forearms on a pillow during extended texting to reduce the strain on your neck and shoulder muscles.

Prevent Elbow Injury
The ulnar, or “funny bone,” nerve wraps around the inside of your elbow. Keeping your elbows bent can compress the nerve. As the nerve becomes irritated, you can experience pain, numbness, tingling, and even weakness or muscleatrophy. The nerve sits close to the surface and is also damaged by external pressure. To prevent the risks:

• Minimize the time you bend the elbows to hold the screen up to see it.
• Instead of returning all your e-mails on the phone, wait until you can use the computer.
• Avoid leaning on the flexed elbow while talking on the phone or in the car.

Like a Sore Thumb
Our thumbs are not made to quickly and forcefully press the small keys on cell phones to text and input data. Use the following tips to minimize the risk of injury:

• Alternate among using your thumb, index finger, and a stylus, if available.
• If your only choice is a stylus, change how you hold it. Switch between holding it like a pen and holding it between the index and middle fingers.
• Several multi-tip pens are available at office supply stores that allow you to switch between pen and stylus tips. This is a good option, as the barrel of the pen is thicker than a standard stylus and requires less force on the joints and muscles.
• Minimize the use of scroll wheels as they often cause inflammation of thumb tendons.

As technology progresses, there are likely to be more and more tasks we will be able to complete on our phones. While it is convenient, remember to take a break and think about the effects on your body.

Tips to Minimize PDA and Cell Phone Use

• Return only urgent e-mails on the PDA. Respond to other e-mails from your computer.
• Use key shortcuts (cut, paste, etc.) and abbreviations.
• Enter all contact info on the computer, and synchronize the devices to transfer the
data to the PDA.
• Monitor the time spent on the phone or PDA.
• Avoid, or at least minimize, using word processing and spreadsheet programs on your PDA.
• Take breaks to stretch and shake out the hands.
• Turn the PDA off when possible! If it is on all the time, it’s more likely to be overused.

Patient Information from the American Chiropractic Association
Written by Chris Sorrells, OTR, CHT, CEAS
www.ErgonomicsSimplified.com, President

CDC Has Created a New Program: Fruits and Vegetables - MORE Matters

2010-03-16T13:42:00.007-04:00

Almost Everyone Needs to Eat More Fruits and Vegetables
A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that's recommended, most people need to increase the amount of fruits and vegetables they currently eat every day. How Many Fruits and Vegetables Do You Need?

Fruits and Vegetables Can Protect Your Health
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

Whole Foods or Supplements?
Nutrients should come primarily from foods. Foods such as fruits and vegetables contain not only the vitamins and minerals that are often found in supplements, but also other naturally occurring substances that may help protect you from chronic diseases.

For some people, fortified foods or supplements can be helpful in getting the nutrients their bodies need. A fortified food contains a nutrient in an amount greater than what is typically found in that food.

Fruits and Vegetables and Weight Management
Substituting fruits and vegetables for higher-calorie foods can be part of a weight loss strategy. Read more on CDC's page How to Use Fruits and Vegetables to Help Manage Your Weight.

Fruits and Vegetables on the Go!
Busy lives can benefit from food that's nutritious, yet easy to eat on-the-go, like fresh fruits and vegetables. Fruits and vegetables are a natural source of energy and give the body many nutrients you need to keep going.

The Colors of Health
Fruits and vegetables come in terrific colors and flavors, but their real beauty lies in what's inside. Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases.

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

View a chart that lists specific nutrients and tells you how these nutrients contribute to good health. You can also find out which fruits and vegetables are good and excellent sources of these nutrients.

For additional information about this program, visit http://www.fruitsandveggiesmatter.gov.

Kiwanis Easter Egg Hunt Tickets Can Be Purchased at Optimal Family Chiropractic

2010-03-16T10:27:00.004-04:00

The Kiwanis Easter Egg Hunt will be held on Sunday, March 21 at Turkey Brook Park, Flanders Road in Budd Lake. Rain/snow/bad conditions date is March 28.

Preregistration is $5.00 donation per child.
On-field registration is $7.00 donation per child.
Registration and activities for children begin at 12:00pm.
Easter Bunny arrives at 12:30pm.
Hunt begins at 1:00pm SHARP.

There are many prizes to be won. See website for current list. Every paid ticket will have an opportunity to win a $100 gift card.

Tickets can be purchased at Optimal Family Chiropractic and at Georges Liquors, Route 46 West at Netcong Road. Please check website for additional information and hunt updates if weather looks questionable: www.mtolivekiwanis.org. For more information, to volunteer or to make a donation, please contact Adele Perkins at 973-978-6067 or adeleperkins@hotmail.com.

Chiropractic and Neck Pain: Conservative Care of Cervical Pain and Injury

2010-03-08T18:00:00.006-05:00

By the American Chiropractic Association

Your neck, also called the cervical spine, begins at the base of the skull and contains seven small vertebrae. Incredibly, the cervical spine supports the full weight of your head, which is on average about 12 pounds. While the cervical spine can move your head in nearly every direction, this flexibility makes the neck very susceptible to pain and injury.

The neck’s susceptibility to injury is due in part to biomechanics. Activities and events that affect cervical biomechanics include extended sitting, repetitive movement, accidents, falls and blows to the body or head, normal aging, and everyday wear and tear. Neck pain can be very bothersome, and it can have a variety of causes.

Here are some of the most typical causes of neck pain:
Injury and Accidents: A sudden forced movement of the head or neck in any direction and the resulting “rebound” in the opposite direction is known as whiplash. The sudden “whipping” motion injures the surrounding and supporting tissues of the neck and head. Muscles react by tightening and contracting, creating muscle fatigue, which can result in pain and stiffness. Severe whiplash can also be associated with injury to the intervertebral joints, discs, ligaments, muscles, and nerve roots. Car accidents are the most common cause of whiplash.

Growing Older: Degenerative disorders such as osteoarthritis, spinal stenosis, and degenerative disc disease directly affect the spine.

· Osteoarthritis, a common joint disorder, causes progressive deterioration of cartilage. The body reacts by forming bone spurs that affect joint motion.
· Spinal stenosis causes the small nerve passageways in the vertebrae to narrow, compressing and trapping nerve roots. Stenosis may cause neck, shoulder, and arm pain,as well as numbness, when these nerves are unable to function normally.
· Degenerative disc disease can cause reduction in the elasticity and height of intervertebral discs. Over time, a disc may bulge or herniate, causing tingling, numbness, and pain that runs into the arm.

Daily Life: Poor posture, obesity, and weak abdominal muscles often disrupt spinal balance, causing the neck to bend forward to compensate. Stress and emotional tension can cause muscles to tighten and contract, resulting in pain and stiffness. Postural stress can contribute to chronic neck pain with symptoms extending into the upper back and the arms.

Chiropractic Care of Neck Pain
During your visit, your doctor of chiropractic will perform exams to locate the source of your pain and will ask you questions about your current symptoms and remedies you may have already tried. For example:

· When did the pain start?
· What have you done for your neck pain?
· Does the pain radiate or travel to other parts of your body?
· Does anything reduce the pain or make it worse?

Your doctor of chiropractic will also do physical and neurological exams. In the physical exam, your doctor will observe your posture, range of motion, and physical condition, noting movement that causes pain. Your doctor will feel your spine, note its curvature and alignment, and feel for muscle spasm. A check of your shoulder area is also in order. During the neurological exam, your doctor will test your reflexes, muscle strength, other nerve changes, and pain spread.

In some instances, your chiropractor might order tests to help diagnose your condition. An x-ray can show narrowed disc space, fractures, bone spurs, or arthritis. A computerized axial tomography scan (CT or CAT scan) or a magnetic resonance imaging test (MRI) can show bulging discs and herniations. If nerve damage is suspected, your doctor may order a special test called electromyography (EMG) to measure how quickly your nerves respond.

Chiropractors are conservative care doctors; their scope of practice does not include the use of drugs or surgery. If your chiropractor diagnoses a condition outside of this conservative scope, such as a neck fracture or an indication of an organic disease, he or she will refer you to the appropriate medical physician or specialist. He or she may also ask for permission to inform your family physician of the care you are receiving to ensure that your chiropractic care and medical care are properly coordinated.

Neck Adjustments
A neck adjustment (also known as a cervical manipulation) is a precise procedure applied to the joints of the neck, usually by hand. A neck adjustment works to improve the mobility of the spine and to restore range of motion; it can also increase movement of the adjoining muscles. Patients typically notice an improved ability to turn and tilt the head, and a reduction of pain, soreness, and stiffness.

Of course, your chiropractor will develop a program of care that may combine more than one type of treatment, depending on your personal needs. In addition to manipulation, the treatment plan may include mobilization, massage or rehabilitative exercises, or something else. Doctor Brenda Rooney develops a treatment plan that addresses the specific needs of each patient in her practice.

Research Supporting Chiropractic Care
One of the most recent reviews of scientific literature found evidence that patients with chronic neck pain enrolled in clinical trials reported significant improvement following chiropractic spinal manipulation.

As part of the literature review, published in the March/April 2007 issue of the Journal of Manipulative and Physiological Therapeutics, the researchers reviewed nine previously published trials and found “high-quality evidence” that patients with chronic neck pain showed significant pain-level improvements following spinal manipulation. No trial group was reported as having remained unchanged, and all groups showed positive changes up to 12 weeks post-treatment.

Netcong Craft and Sports Memorabilia Fair

2010-03-08T15:20:00.003-05:00

The Netcong School PTA, in all its efforts, continuously seeks community support of all initiatives to provide quality extra-curricular activities for Netcong School students.

Netcong School PTA will be hosting a Spring Holiday Craft & Sports Memorabilia Fair on Saturday, March 20, 2010 at Netcong Elementary School, 26 College Road in Netcong. The event's hours are 10 am-4 pm.

Over 85 crafters with handmade items and vendors with quality merchandise will be participating in this one-of-a-kind event. This area has never before hosted such a shopping extravaganza, guaranteed to have something for everyone. Maria Patamia, PTA President is the coordinator of this event and can be reached at 973.296.7638 or e-mail: netcongschoolpta@yahoo.com for additional information. Space is completely sold out for this event.

Admission is free to the public. However, donations will gladly be accepted at the door. This event is the largest fundraising initiative for the PTA. Food will be available for purchase throughout the day. A Raffle/Tricky Tray Drawing will be held at 3 pm with items donated by major corporations, local businesses and crafters/vendors attending the fair. All proceeds will help fund student programs, trips, and a new playground. Any individual or business interested in being a sponsor of this event should contact Maria Patamia. All donors/sponsors will be recognized in the event directory.

A host of items including a pet Bakery, Designer handbags, Pampered Chef, Wooden Rose Arrangements, Silpada, Belgium Chocolates, Usborne Books, Lia Sophia, Avon, Tupperware, Scentsy, Discovery Toys, Ant E Bees Hives Candles, Photography, World Ventures Travel, Gourmet Bakery, Barefoot Books, Fun4All Entertainment, Initials Inc. , Nature Names, Mary Kay, Longaberger and Tastefully Simple are just a few of the home based business consultants who will be participating in this event.

Handmade items include a variety of jewelry, wood creations, stained glass, and hand painted items.

Do you have unwanted, broken, or out of date gold jewelry? Bring it to this event and the “Gold Fairies” will turn it into cash on the spot.

Do you need spring holiday gifts for the young and old? Come visit the many crafters with holiday baskets.

Do you have unwanted clothing, linens, shoes, purses, or small stuffed animals? Please bring it to Netcong School on Sat. Mar. 20th. Neighbors Helping Neighbors will be on hand to collect all articles for various charities in the front of the school.

Have you been thinking about adoption or becoming a foster parent? Representatives from the Division of Youth and Family Services will be on hand with information on how to go about it.

Are you looking for chiropractic services? Optimal Family Chiropractic, LLC will be on hand offering free neck and foot screenings. Dr. Brenda Rooney will answer questions about the benefits of chiropractic therapy for a variety of conditions.

Are you a sports memorabilia collector? Then you won’t want to miss this extraordinary collection of authentically signed sports artifacts by Steiner Sports Memorabilia house, a portion of their proceeds will be donated to Netcong School from an on-site auction and sale of memorabilia.

Do you enjoy raffles or tricky trays? This event will also be hosting a 50/50 raffle throughout the day and a tricky tray drawing at 3 pm. With over 100 donated items from crafters and businesses.

Mark your calendars. This will be an event you won’t want to miss. Bring the whole family. Welcome spring with a visit to the Netcong School PTA Spring Holiday Craft and Sports Memorabilia Fair.

Headaches and Chiropractic

2010-03-01T16:54:00.009-05:00

If you have a headache, you’re not alone. Nine out of ten Americans suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea.

What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Pop a pill and hope the pain goes away? There is a better alternative.

Research shows that spinal manipulation – the primary form of care provided by doctors of chiropractic – may be an effective treatment option for tension headaches and headaches that originate in the neck.

A report released in 2001 by researchers at the Duke University Evidence-Based Practice Center in Durham, NC, found that spinal manipulation resulted in almost immediate improvement for those headaches that originate in the neck, and had significantly fewer side effects and longer-lasting relief of tension-type headache than a commonly prescribed medication.

Also, a 1995 study in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulative therapy is an effective treatment for tension headaches and that those who ceased chiropractic treatment after four weeks experienced a sustained therapeutic benefit in contrast with those patients who received a commonly prescribed medication.

Headache Triggers
Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About 5 percent of all headaches are warning signals caused by physical problems.

Ninety-five percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease. The headache itself is the primary concern.

“The greatest majority of primary headaches are associated with muscle tension in the neck,” says Dr. George B. McClelland, a doctor of chiropractic from Christiansburg, VA. “Today, Americans engage in more sedentary activities than they used to, and more hours are spent in one fixed position or posture. This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache.”

What Can You Do?
The American Chiropractic Association suggests, and Dr. Brenda Rooney concurs with the following:

- If you spend a large amount of time in one fixed position, such as in front of a computer, on a sewing machine, typing or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.

- Low-impact exercise may help relieve the pain associated with primary headaches. However, if you are prone to dull, throbbing headaches, avoid heavy exercise. Engage in such activities as walking and low-impact aerobics.

- Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headache.

- Drink at least eight 8-ounce glasses of water a day to help avoid dehydration, which can lead to headaches.

What Can a Doctor of Chiropractic Do?
Dr. McClelland says your doctor of chiropractic may do one or more of the following if you suffer from a primary headache:

- Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.

- Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.

- Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help to relieve the recurring joint irritation and tension in the muscles of the neck and upper back.

- “Doctors of chiropractic undergo extensive training to help their patients in many ways – not just back pain,” says Dr. McClelland. “They know how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems.”

Back in Shape and Pain Free

2010-02-23T15:13:00.007-05:00

Exercises to Safeguard Your Back
Stretching and an active lifestyle are recommended by the American Chiropractic Association to help reduce back pain and speed the recovery process following an injury. Improving flexibility through stretching is also an excellent way to avoid future injuries.

Depending upon one’s individual injury and level of pain, the exercise and rehabilitation program may vary. Dr. Brenda Rooney agrees that the key is to start slowly and increase the repetitions as you feel stronger. Consult with your doctor of chiropractic prior to starting a new exercise program, especially when associated with low-back pain. An individualized program can be developed and instructions provided on proper stretching technique.

Passive Stretches
Passive stretches help facilitate movement in the affected muscle or joint. Stretches should be held for 15 to 30 seconds, allowing the muscles to gradually relax and lengthen. Stretches should never cause pain nor should you feel tingling in the extremities. Stop immediately if you experience any discomfort.

Hamstring Stretch
Lie on your back with both legs straight. Bend one leg at the knee and extend one leg straight up in the air. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot; you should feel a stretch in the back of the thigh. Hold 30 seconds. Relax. Repeat 3 times per leg. This stretch may be performed several times per day.

Piriformis Stretch
The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on the back and cross one leg over the other; gently pull the knee toward the chest until a stretch is felt in the buttock area. Hold 30 seconds. Relax. Repeat 3 times. This stretch may be performed several times per day.

Back Stretch
Lie on your stomach. Use your arms to push your upper body off the floor. Hold for 30 seconds. Let your back relax and sag. Repeat. This stretch may be performed several times per day.

Active Stretches
Active stretches facilitate movement and improve strength. Stretches should never cause pain nor should you feel tingling in the extremities. Stop immediately if you experience any discomfort.

Leg Raises
Lie on your stomach. Tighten the muscles in one leg and raise it 1 to 2 inches from the floor. Return the raised leg to the floor. Do the same with the other leg. Repeat 20 times with each leg. This leg may be performed several times per day.

Bridges
Lie on your back with your knees flexed and your feet flat on the floor. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks; slowly raise your hips up from the floor and then lower them back to the resting position. Repeat this exercise 20 times. This exercise may be performed several times per day.

The Pointer
Kneel on mat on hands and knees, with palms directly under shoulders and knees hip-width apart. Slowly raise your right arm, and extend it forward parallel the floor. (Balance by contracting your abdominal muscles.) Keep right palm parallel to the floor, then lift the left leg, and straighten it behind you. Hold opposing limbs off the ground for 30 to 60 seconds without arching your back. Switch sides. Repeat 3 to 6 times.

Stretching Tips
To get the maximum benefit from stretching, proper technique is essential. The American Chiropractic Association recommends the following tips:

• Warm up your muscles before stretching by walking or doing other gentle movements for 10 to 15 minutes.
• Slowly increase your stretch as you feel your muscles relax. Don't bounce.
• Stretch slowly and gently only to the point of mild tension, not to the point of pain.
• Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch.
· As your flexibility increases consider increasing the number of repetitions.
• Stop immediately if you feel any severe pain.