Aging Parents

This is a repost from Millar Chiropractic Clinic website.

Aging Parents

Essential Nutrients for Baby Boomers

It is important to ensure we are getting all the nutrients necessary for optimal health and wellness, especially as the years advance.  Some of the common concerns of Baby Boomers include maintaining strong bones, an agile mind, a strong immune system and good nerve function throughout the body.            Various vitamins and minerals can help to support these goals. Vitamins C and D helps to strengthen the immune system, protecting against colds and flu. Vitamins C and E are powerful antioxidants, which help to protect against a variety of serious diseases and disorders, including heart disease and cancer. Another nutrient - Astaxanthin - is one of the most powerful antioxidants available.  It's not a vitamin though.  Astaxanthin is the natural carotenoid that gives salmon its pink color.  It is a free-radical scavenger that can help protect your skin, joints, muscles, brain and nervous system. B-complex vitamins are important to support nerve system function. B-vitamin deficiencies can lead to memory problems and other neurological disorders. Calcium and vitamin D are important for strong, healthy bones. In combination with regular weight-bearing exercise, these vitamins and minerals can help prevent or minimize decreased bone mass. For optimal health and nutrition, choose healthy, whole foods (organic as much as possible) and make sure you are getting the nutrients you need.

The average age of Americans has been increasing each year.  There were approximately 77 million live births between the years of 1946 and 1964 in the United States - the generation referred to as the "baby boomers". In 2012, the oldest baby boomers will turn 66, with an average lifespan of 83. Many will live well into their 90s.¹ Typically, people continue the habits throughout their lives that they developed in their youth. Unfotunately, for the majority of Americans, this includes a sedentary lifestyle, poor nutrition, and a lack of regular exercise.

As we age, our bad habits seem to catch up with us.  The sugar, simple carbohydrates and fast foods we regularly indulged in as teenagers and young adults now seem to add additional pounds with each passing year. The lack of regular exercise which seemed inconsequential, now predisposes us to heart disease, high blood pressure and weakened immune systems. 

Mature adults who resist the importance of regular exercise and proper nutrition are also missing the joy of having a vibrantly healthy body and the positive mental and emotional states that result. It's never too late to start. Even older adults can become wonderfully fit, or at least acheive a significant improvement, perhaps feeling more youthful than they have in decades.

If you are a younger adult with aging parents, consider setting a good example for fitness. Helping your parents become more fit is one of the greatest gifts you can give them.

Regular exercise is the first example and probably the most important. The U.S. Department of Health and Human Services recommends 30 minutes of exercise five times per week.  Sadly, the majority of American adults do not exercise at all. Help your parents get into a routine of regular exercise by inviting them to go for walks or show them a few basic exercises that can be done at home. 

Exercise DVDs produced specifically for seniors can be a good option to get older adults exercising.  It is always wise to get a doctor's approval before beginning an exercise program.  This is especially true when one has been very sedentary and hasn't exercised in a long time, or if there are any health problems involved.  But if they have been given the greenlight and have an interest in working out in the privacy of their own home, here are some exercise DVDs for seniors which may be a good way to get them started.

Getting started is key.  Encourage your parents by helping them to see how it will add fun and joy to their lives.  It's best to present it an enjoyable choice they might like to make, rather than nagging them about what they "should" be doing.

You can also set a good example with nutrition. Invite your parents over for a healthy dinner, or take them out to a healthy place.   You can talk to them about eating smaller portions, and avoiding fried and processed foods.  Restaurant portions are usually at least twice the size of appropriate servings.  If your parents tend to overeat, set an example by boxing up half of your entree at the start of your meal, or by sharing an entree with your spouse.

One of the easiest changes to make is to stop drinking sodas and other sweet drinks - including artificially sweetened drinks which are even worse than sugar-laden choices.  Sweet drinks are filled with empty calories which can wreak havoc with your blood sugar and add extra pounds each year. 

As a person ages, they typically produce smaller amounts of the enzymes needed for digestion.  To compensate, it is usually helpful to avoid drinking liquids during meals as much as possible to prevent diluting the digestive enzymes.  Instead, try drinking a glass of water 20 to 30 minutes before a meal and avoiding drinking anything at meal time, except perhaps a small glass of red wine which offers some health benefits and doesn't interfere with digestion.

For most people, changing their eating habits late in life can be especially challenging.  Help your parents learn how to take small steps in the direction of improved nutritional habits, rather than attempting to change everything at once. As with exercise, try to make better eating habits a positive choice.

It helps if we actually walk the talk rather than just tell other people about what they should be doing differently.  Hopefully our loved ones will mimic the positive changes they see us making. We can enjoy making health-promoting choices, with the awareness that we're giving our extended family a good example to follow. 

Your Millar chiropractor is an expert in using nutrition and exercise as a means of acheiving and maintaining good health. They will be happy to provide valuable information on both of these topics for you and your whole family.



¹MetLife Demographic Profile. MetLife Mature Market Institute, New York, NY, 2006

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Clinical Depression

This is a repost from the Millar Chiropractic Clinic website.

Clinical Depression 

Chiropractic Care Can Help

Chiropractic care focuses on the nerve system of the body and improving the biomechanics of the musculoskeletal system. It is very common for chiropractic patients to notice improved functioning, and to experience a significant reduction in chronic pain.  This reduction of chronic pain is frequently of tremendous benefit to those suffering from clinical depression. Optimizing the nerve function with chiropractic care is an important prerequisite for acheiving optimal well-being and vibrant health. By focusing on optimizing your nerve function and biomechanics, your chiropractic physician assists your body's self-healing mechanism across various systems. As the patient's chronic pain begins to reduce and resolve, significant stresses are removed from their brain and other components of their nerve system. The associated psychological stress may also begin to be diminished as a result of the reduction in pain and the improved biomechanics, often resulting in chronic depression beginning to be lifted.

Historically, depression was usually treated as a psychological problem with treatment that sought to unravel the life circumstances and experiences which were considered the cause of a person's depression. Over the last couple decades however, we have become increasingly aware that depression can be the result of various physical disorders.  Seeking to discover and treat the physical causes of depression can be a tremendous relief to those who have failed to progress under more traditional treatments.

 People who suffer from depression often experience both psychological and physical pain. It is not surprising that a person who suffers from significant and chronic physical pain will often become depressed.  Conversely, depressive states can also cause physical pain. A person may become trapped in a feedback loop when they experience chronic physical pain that makes them depressed, and this depression then makes the physical pain worse.  It becomes a vicious circle, especially when physical pain discourages the person from taking physical action that would help alleviate the depression.

Additionally, changes in brain physiology, specifically its electrical activity, may cause a person to be depressed.  Research suggests that abnormal electrical activity in a person's brain can result in a depressive state. The brain's electrical activity is evaluated by a method known as quantitative EEG (QEEG).¹ For individuals who suffer from clinical depression, the QEEG often demonstrates too much slow-wave activity in the left front brain (prefrontal cortex) and too much fast-wave activity in the right prefrontal cortex.

Depressed people lose interest in activities they may have previously found enjoyable. Depression can interfere with the individual's work and/or school activities, social life, family life, and have a negative impact on their overall health. They may become despondent, with a noticeable lack of energy.  A decreased appetite is also quite common among depressed individuals, and they also tend to lose any interest in (and the motivation to perform) any exercise.

That last point is particularly unfortunate, because regular exercise is one of the most effective ways to lessen or prevent depression.  Although beginning any kind of exercise program may seem impossible to a depressed person with a profound lack of energy, it really can be key to alleviating depression.  Even a short daily walk may be enough to start a positive feedback loop that may encourage even more increased activity and a greater interest in life.

Because chiropractic care can help relieve chronic pain and improve the functioning of the musculoskeletal system, it may also be of great benefit for people who suffer from clinical depression.  Reducing the chronic pain which often accompanies depression can be a great relief, improving the person's mood and making it easier for them to engage in the physical activity they require for a healthy body and mind.

 

¹Hargrove JB, et al: Quantitative electroencephalographic abnormalities in fibromyalgia patients. Clin EEG Neurosci 41(3):132-139, 2010

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All About Stretching

This is a repost from the Millar Chiropractic Clinic website.

All About Stretching

Static stretch Before or After a Workout?

Whether it's best to stretch before or after a workout tends to be a controversial subject among fitness experts. It really depends upon the individual and the type of activity they are doing.  Ultimately, it's best to do whatever works best for you. The important thing is to make regular stretching a part of your exercise routine. Recent studies seem to indicate that slow, easy stretching (or what we call static stretching) may temporarily reduce muscle strength and power, so if you're a competitive athlete, it is best to wait until after competition or exercise to perform static stretching. People who are thirty years old and up, especially if they've already had back issues, may still benefit from at least some static stretching before they workout. The objective is to ready the joints, ligaments, and musculature of the lower back. Static stretching of the large muscles of the legs - the quadriceps, hamstrings and calves - helps to also elongate and loosen the lower back muscles and related structures. So, for many of us, performing a slow, easy static stretch routine first, followed by a brief dynamic warm-up, is the best way to help ensure a safe and enjoyable workout.

You may be wondering what the big deal is about stretching.  Well, first and foremost, stretching is important because it helps to improve your flexibility and lengthen your muscles.  Also, when you stretch and lengthen the major muscles of your legs ( the quadriceps, hamstrings, and calf muscles) you also lengthen and loosen the muscles of your lower back, which can help relieve and prevent lower back pain. Similarly, when you stretch your arms and shoulders, that can have a positive effect on your middle and upper back too.

Recent exercise physiology studies indicate that it is best to do slow, static stretching after exercise rather than before.¹ Before you exercise, try performing more "dynamic" warm-ups, such as light jogging, arm circles, jumping jacks and other large movements like twisting your torso side to side.  This will help to get your muscles warmed up and ready to work out.   If you have back problems though, it's a good idea to also do the familiar static stretches even before the dynamic warm-up!

Take your time when you stretch.  You can't hurry a stretch, and if you rush, you risk pulling or straining a muscle.  Ideally, include ten or fifteen minutes of stretching as part of your regular exercise routine.

Static stretching should be performed very slowly and gently.  Don't push it or try to stretch further than what feels comfortable.  Stretching is a Zen-like activity - being mindful of what you are doing and how your body feels.  Just relax and enjoy the feeling of lengthening your muscles.

Your breath is also very important.  Taking slow, deep breaths will help you and your muscles relax, allowing you to get the most benefit from your stretching time.

It also helps to visualize (hold a mental image in your mind) of the muscles you are stretching. This will help you to establish a brain-muscle connection, making your muscles smarter!

Here are a few basic static stretches to get you started:

• Start with stretching your hamstrings while lying on your back with one knee bent and that foot on the floor.  You will be stretching the hamstrings (back of the thigh) of the opposite leg.  Holding your other leg behind your knee, gently bring your leg toward your chest.  When you feel a comfortable stretch, try to gently straighten that leg to increase the stretch slightly.  Repeat by bending and then gently straightening your leg several times.  Then switch to the opposite leg and repeat the process. Take your time, remember to breathe, and don't try to increase your stretch beyond what is comfortable.
• Stretch your quadriceps next.  These are the muscles that make up the front of the thigh.  Stand with your right side next to a wall and place your right hand on it for balance.  Bend your left leg and use your left hand to grasp it just above ankle.  Gently bring that left heel close to your buttock as you feel the stretch in the front of your left thigh.   Try to keep your thighs parallel while you do this. Briefly hold this stretch, take a few nice, relaxed breaths, and then repeat on the opposite side.
• To stretch your calves, stand facing a wall, both feet forward and your hands lightly placed on the wall a little lower than shoulder height.  Bend one knee and place the foot of the opposite leg directly behind you. Your weight is focused on your front leg. The back knee should be almost straight and the back heel should be on or close to the floor to stretch the calf muscles.  Hold this stretch for approximately ten seconds, feeling the calf gently stretch as the back heel reaches toward the floor.  Repeat on the other side.

¹Behm DG, et al: Effect of acute static stretching on force, balance, reaction time, and movement time. Med Sci Sports Exercise (36(8):1397-1402, 2004.

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Backpacks & Back Pain

This is a repost from Millar Chiropractic Clinic website.

Backpacks & Back Pain 

Chronic back pain is prevalent among American adults, but in recent years, an increasing number of young children have also been plagued with chronic back pain.  What used to be a rare occurrence is unfortunately becoming pervasive and we now see chronic back problems beginning much earlier than it has in previous generations.  According to the A.C.A. (American Chiropractic Association) carrying overweight backpacks is a major factor.  Each year, thousands of children are treated in the emergency room for sprains and strains due to the use of backpacks or other book bags.

Over the last decade, chiropractic physicians have been noticing a significant increase in the number of young children who are complaining about back, shoulder and neck pain. This new back pain trend among our youth isn't really surprising when you consider the disproportionate amounts of weight carried in their backpacks.  It's even worse when a backpack is carried just over one shoulder instead of distributing the weight over both sides of the body, which some studies have indicated could worsen the abnormal curvature of the spine in scoliosis patients.

Rolling book bags are a great alternative if your child's school allow them.   In some cases schools will only allow rolling book bags if it is deemed medically necessary.
The good news is that increasing numbers of text books are becoming available in digital form, and more school systems are adopting the use of iPads and other tablets, which can substantially reduce the weight of the backpacks our children carry. In the meantime, here are some tips for lowering the risk of strains and sprains: 

• Your child's backpack should ideally not weigh any more than ten percent of their body weight. Notice if your child leans forward to support the backpack.  If so, it is probably too heavy for your child.
• The ACA suggests that backpacks should not hang more than 4" below the waistline to lessen the risk of straining the shoulders.
• Try to make sure the weight of the backpack is evenly distributed across your child's back.  Having a well designed backpack with various compartments can help with this.
• Look for a backpack that include a waist strap which can help distribute the weight of the pack even more.
• Avoid buying an extra large backpack which becomes tempting to fill with more than is actually necessary.  A smaller pack will force you to pare down what is carried to the absolute essentials.
• Don't let your child be a "one-strapper" - encourage your child to always use both straps when carrying a backpack, which will better distribute the weight across his or her body.
• It is important to have wide, padded shoulder straps for comfort, and also make sure the straps are adjustable.  See additional ACA recommendations.
• If your child has a school locker, encourage them to use it between classes to unload unneeded books.
• Speak with your child's teachers to see if they can leave the heaviest books at home (or get an extra set to use at school) and just carry handouts back and forth, to reduce weight even further.

 

How can Millar Chiropractic Clinic help?

If your child (or you) experiences any discomfort or pain from backpack use, call Millar chiropractic Clinic for an appointment with one of our chiropractic physicians, who have the training and experience to treat patients of all ages.  You can rest assured that your Millar chiropractor will use a treatment that is gentle and appropriate for children.  Your Millar chiropractor may also offer guidance on exercises and a healthy lifestyle, and when necessary may prescribe the use of a rolling book bag for your child.

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The Importance of Core Fitness

This is a repost from Millar Chiropractic Clinic

The Importance of Core Fitness

Chiropractic and the Core

Chiropractic care helps improve almost everything from a physical point of view. Chiropractic treatment helps your body become the best it can be, by removing limitations to growth and development. When you exercise, it's critical for your joints and musculature to be freely movable. If you're exercising and you have joints with reduced mobility, particularly in the spine, it's easy to get injured. This is analogous to pressing down on the accelerator with one foot while applying the brake with the other. That would be a unpleasant and frustrating ride. Extending the metaphor, chiropractic care helps open up your spinal highways and byways, smoothing out your biomechanical journey so you can get the greatest benefit from your exercise. When you're exercising your core it's very important for all the parts involved to have their maximum range of motion. Chiropractic care helps you get there.

Core fitness used to be the new, trendy concept in fitness, being promoted by exercise, yoga and Pilates instructors. But now, many physicians, including chiropractors, orthopedists, physiatrists and medical doctors, appreciate the importance of a strong core.  Most personal trainers and physical therapists have a repertoire of core exercises that they use with their clients. Core fitness is now a marketing buzzword helping to sell a myriad of products to the fitness-seeking consumer. This has increased the general public's awareness of the importance of a strong core and provides a greater opportunity to participate in this healthy form of exercise.

You may know you have one, but what precisely is your "core" and what are you accomplishing when you train it?  First of all, your core includes the abdominal muscle groups - the  external obliques, internal obliques, rectus abdominis and transversus abdominis; and a group of back muscles - the longissimus thoracis, multifidus, and erector spinae.  Secondly, the reason why having a strong core is so important is because these muscle groups provide a focus or "center" supporting whatever physical work your body is doing. If you have a weak core, other muscles will have to take over, which significantly increases the likelihood of sprains, strains and other injuries.

Years ago, before core fitness became part of the lexicon, there were still plenty of people who had an intuitive understanding of the concept. For many decades gymnastic coaches, ballet instructors, and football coaches utilized strenuous and vigorous techniques that focused on increasing core strength. Middle school and high school gym teachers knew about the core, even back then. Remember push-ups, squat thrusts and jumping jacks? All those traditional exercises (that we used to moan and groan about) worked to train our deep core muscles. We were doing core fitness before there was a "core fitness".

You may be wondering why we even need core fitness today since so much of our daily work involves sitting down.  So many of us stare at computer screens for eight or more hours a day rather than performing the physical work our ancestors did, such as farming or building.  Instead we use a mouse and keyboard and chat on a phone. The long-term result of this more sedentary lifestyle is that muscles, ligaments and tendons lose their integrity. This leads to tight, spastic muscles in the neck and lower back, and weak abdominal muscles, and these issues lead to more serious problems such as chronic headaches, cardiovascular stress, digestive problems, and even depression. We need fitness activities that help to build up our bodies' strength and integrity again, and the best place to start is at the center - by participating in core fitness.

The wonderful thing about core fitness is that there is no equipment required.  Of course you could get a mat and a physioball, but those items are not necessary to work your core.  Try taking a Pilates or yoga class in your community.  Some studios even offer a chance to try a free class to see if you like it.  Learn a few core exercises and begin to do them regularly several times a week. You'll soon begin to notice that you have more energy, sleep better and just generally feel better overall.  You may even notice that your mood has improved. All due to a few planks, push-ups and squats. That's not a bad deal.

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