Tuesday 30 October 2012

The 10 Warning Signs of Health

(From McDermott and O'Conner)

1. An increased awareness and appreciation of yourself
2. A tendency to set aside time each day to relax and meditate
3. A persistent ability to maintain close relationships
4. A persistent ability to adapt to changing conditions
5. A chronic appetite for physical activity and healthful food
6. Acute and chronic attacks of laughter
7. A compulsion to take pleasure and have fun
8. Repeated bouts of hope and optimism
9. A chronic condition of caring for your body
10. Recurrent rejection of worry

We are all programmed for health and success - how many of these are present in your life?



Tuesday 23 October 2012

Work and Traffic and Family, OH MY!

 How Modern Day Stressors Affect Your Health.




It is widely known and supported by research that stress is a KEY contributor to disease and illness; therefore, the management of stress is essential to your optimal health! In fact, stress has been cited as the #1 proxy killer disease today and it is believed to be the cause of over 60% of all disease and illness. Stress, simply, is a human survival mechanism and is a normal and healthy reaction. Through a complex interaction of hormones, it acts to protect us from danger, be it internal (I’ve got a cold, again!) or external (That car is coming right at me at 80km/hr!).

In the time of our ancestors, the stress response was integral to survival – they were met with a single “fight or flight” episode, and acted accordingly. This episode would be dealt with immediately, within 90 seconds. In today’s world, life is not so simple. We are bombarded with many smaller, yet chronic, stresses on a daily basis – strict deadlines, lack of sleep, overwhelming chemical stresses due to obesity and fast food intake, etc. Even though our society has advanced in many aspects, our bodies have not adjusted significantly to account for the changes in our stressors.


In the modern age, humans turn on the stress response for purely psychological reasons - and we are doing it non-stop. We are bombarding our bodies with stress hormones to such a point that the stress response becomes more damaging than the stressor in the first place. When these hormones are present in our system, our body acts “stressed” and turns off other important systems, such as our reproductive system and our immune system, in order to preserve the energy for the stress response. In the simplest terms, stress disrupts our body’s ability to heal and repair itself.

The following are some significant research findings in the areas of stress:

-The arteries of stressed people have more plaque than the arteries of non-stressed people.
-Stress affected the hippocampus (area of the brain responsible for learning and memory) of rats and caused memory loss – short term memory was more affected and decreased the ability for learning.
-People in subordinate jobs have more stress hormones and decreased levels of dopamine (the ‘feel-good’ hormone) in the blood and brain.
-Chronic stress results in increased fat/weight deposition, and this fat is more concentrated along the midline.
-Maternal stress hormones are passed on to the fetus, creating a footprint for unhealthy habits in the adult.
-Stress, by way of stress hormones, increases the rate of DNA breakdown, causing faster aging.

As a chiropractor, I am faced every day with patients who are showing significant signs of stress physically. Chiropractic is a great way to alter the way your body handles stress. We need to begin to value stress reduction in order to promote a healthy lifestyle and longevity. Now is the time to take significant action steps to improve your future and live a longer, healthier and happier life!






Monday 1 October 2012

Physical exercise isn't just good for your body...it's good for your brain, too!



If you think sitting in front of the TV or computer is going to make you smarter, think again! 

Scientific studies have proven time and time again that physical exercise helps you build a brain that resists shrinkage with age, as well as increases your cognitive abilities.  Exercise encourages your brain to function at it's optimum capacity by causing neurons (your nerve cells) to multiply and strengthen their connections with other neurons. This also helps to protect them from damage. 

Physical activity provides protective effects to your brain by producing nerve-protecting compounds and increasing blood flow to your brain. Activity also improves the development of new neurons as well as the survival of older ones.

It has also been found that regular physical exercise can alter the way damaging proteins reside inside your brain, such as in Alzheimer's disease, slowing the development of the disease. Animal studies have shown that, in mice who exercised, significantly fewer damaging plaques associated with Alzheimer's disease were found. 

I can hear you now: "Is it just exercise? Or diet too?"

Diet is another factor that cannot be overlooked when it comes to your brain functions. Eating whole foods is best for supporting optimum mental and physical health. Avoiding sugars (especially fructose) and grains can assist in normalizing your body's insulin levels. This is important, as these sugars put your body into a state of chronic inflammation that is known to disrupt your immune function and can cause deleterious effects to your brain. Sugar's also suppress one specific brain factor (called BDNF: brain derived neurotrophic factor), which is crucial for proper memory and seems to be involved in depression as well. 

So, get off that couch, eat well-balanced, low-sugar meals, and build a better brain for life!





Monday 17 September 2012

The Top Ten Calcium-Rich Foods...They Might Surprise You!


Happy Monday, everyone!

   As more research arises about the potential dangers of calcium supplementation (see: http://www.cbc.ca/news/health/story/2012/05/23/calcium-supplements-heart.html), I have been spending some time researching and compiling the best ways to obtain this important mineral naturally. Here is a short breakdown of the 10 most calcium-rich foods. Which ones are YOU eating?! (Notice: no yogurt or milk on this list!)

1.   Sesame Seeds - raw sesame seeds possess almost 1000mg of calcium per 100g serving.

2.   Chia Seeds - Chia seeds are very high in calcium (as well as the beneficial Omega 3 and 6 fatty acids). A 3.5 ounce serving of these little seeds can provide about 631mg of calcium. Try adding chia seeds to beaten eggs, soak for 10 minutes, then make an omelette! 

3.   Dark, Leafy Greens - Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100mg serving of collard greens packs a whopping 145mg of calcium. One cup of steamed bok choy contains close to 158mg. Kale contains 139mg of calcium and the spicy mustard green has 103mg of calcium per 100mg serving.

4.   Flax Seeds - These are not only high in calcium (256mg per 100g serving), but are also rich in omega 3 fatty acids and lignin, which may help prevent cancer and hot flashes! Make sure to use ground or whole flax seeds, as the refined flaxseed oil loses its calcium levels due to processing. I like to use these as a hidden surprise in baked goods - add to your cookies and cakes for an extra calcium punch!

5.   Quinoa - One cup of cooked quinoa offers approximately 60-100mg of calcium, not to mention a high amount of potassium, zinc and protein. Quinoa contains every amino acid - the building blocks of protein! I love to add these little grains to my salads, or as a substitute for rice in chicken soup!

6.   Oranges - One cup of freshly-squeezed orange juice can bring and extra 72mg of calcium to your morning. Not to mention all of that vitamin C, which significantly improves the amount of calcium your body can absorb. 

7.   Beans - Many commonly-found beans are quite high in calcium. Winged beans contain 442mg of calcium per 100g serving! Many white beans are also high in calcium (approximately 175mg per serving on average). Navy beans are also a great source, with 127mg of the mineral per cup.

8.   Broccoli - My favorite! One cup offers up about 74mg of calcium, along with 120mg of vitamin C (just like oranges, this will help increase the amount of calcium that is absorbed by your body). Broccoli also contains significant amounts of vitamins K and A, folate and dietary fiber. All-in-all, a delicious super food!

9.   Dried Fruits and Nuts - Dried figs are very high in calcium. About 5 of them will give you 135mg of calcium! Almonds are also high in this mineral - raw, or ground into nut butter, they possess 266mg of calcium per 100g.

10.   Dried Herbs - Dried savory spice contains an incredible 2132mg of calcium per 100g serving! Thyme, rosemary and marjoram can be substituted with savory spice in many dishes. Other dried herbs that are calcium-rich include: dill, basil, marjoram, thyme, oregano, poppy seed, mint, celery seed, sage, parsley, and rosemary. Skip the salt and use these spices to add flavor to your dishes...and a calcium boost!





Wednesday 22 August 2012

Perfect Posture...While You Sleep!


Does posture matter when you are lying down and sleeping? Let’s all hear a resounding YES! In fact, most patients make their way into a chiropractor’s office with back or neck pain after a bad night of sleeping: “I don’t know what happened; I just woke up with it!” If this sounds familiar to you, read on!

The most common sleeping positions are:

1.       On your back
2.       On your stomach
3.       On your side/fetal position

Let’s start with the worst of the three: Sleeping on your stomach.


Sure, if you are a snorer, this position may help with that, but as far as your back and your neck is concerned, this is not a good way to get your Z’s! Sleeping on your stomach forces your back into extension, which acts to jam your spinal joints and shorten your back muscles. It also puts unnecessary strain on your neck, as pillows tend to be quite a bit higher than the mattress. When lying on your stomach, you have no choice but to turn your head and neck to one side or the other in order to breathe. Try this now: Turn your head to one side and keep it there for 15 minutes…tough, eh? Now try it for 7 hours – this is what is happening to your body when you sleep on your stomach. No wonder your neck hurts when you wake up in the morning! As humans, we are creatures of habit and sometimes this position is a hard one to break. Also, while sleeping, we toss and turn – no one person stays still all night long!

TIP: If you are a stomach sleeper, break the habit by wedging a body pillow next to your body. When you instinctively try to roll over on to your stomach, the pillow will prevent you from rolling all the way over.

Next, let’s talk about the best sleeping posture: Sleeping on your back.


Sleeping on your back makes it easier for your neck and spine to maintain a neutral position throughout the night. You are not twisting or forcing any unnatural curves on your back and it is also the best position for balancing your body weight and keeping your internal organs aligned. This position is also great to control acid reflux, and can minimize the risk for wrinkles as your face is not rubbing against your pillow! All good reasons to sleep this way!

Now, let me make something clear – sleeping flat on your back is NOT a good position! This forces your spine to be “straight” and our spines are not meant to be straight! Our natural spinal curves must be supported for a proper sleeping posture while on your back.

TIP: Place a pillow under your knees to keep your back in proper alignment throughout the night. This will also prevent you from rolling over while you are asleep. Do not use a pillow that is too thick! You want to just fill the space between your neck curve and the mattress. Thicker pillows are better for side-sleepers – read on to find out why…

Lastly, and still a great sleeping position: Sleeping on your side.


This position is also a good one, but there are things to look out for! Sleeping on your side, do you ever notice how your knees turn down and tug on your hips? How about your shoulders? Ever wake up with shoulder pain, or tingling in the arms and fingers? Sleeping on your side improperly can cause these early morning symptoms!

TIP: Sleep with a pillow between your knees while on your side. This will prop up your top hip and keep your spine and lower extremities in a much more comfortable and anatomical position (see the image below). Also, use a thicker pillow! This is a common mistake – you want to fill the space between your head/neck and the mattress. If you are sleeping on a thin pillow, your neck will tilt down and can cause the nerves and blood vessels that go from your neck to your downside arm to become squished. This can lead to the “why is my arm still asleep!?” feeling when you wake up!



Until next time, sleep well and live happy! 








Wednesday 8 August 2012

How can a 0 calorie drink can cause weight gain?!

   Hi again, everyone! It has been over a month since my last post – please accept my apologies, I recently got married and moved my practice! Needless to say, it was a crazy and wonderful July!

   Today I have posted a video that will hopefully have you thinking twice about the foods you consume, specifically diet sodas. In this video, you will be introduced to the Acid-Alkaline balance in your body and how the foods/drinks that you enjoy can shift this balance.



   To sum it up, diet sodas, a 0 calorie drink, can increase your weight due to their end effect on your metabolism. Being so high in acidity, diet soda will cause your blood to also become acidic. In response to this, your body has to regulate your acid-alkaline balance and does so by leaching precious minerals. Two important minerals to consider in this specific example are Calcium and Iodine.

   The leaching of calcium causes osteoporosis. If you have a family history of osteoporosis or osteopenia, or have the condition yourself, diet sodas will wreak havoc on your bone density!

   Iodine is a mineral found in your body that regulates your thyroid gland. Your thyroid gland acts to control your metabolism. If iodine is being taken away from the body to alter an acidic environment, your thyroid cannot function properly – thus, weight gain!


Wednesday 13 June 2012

The Single Most Important Thing You Can Do For Your Stress


Hi again Readers!

Today I'd like to share with you yet another inspiring video from Dr. Mike Evans on the single most important thing you can do for your stress. We ALL have stresses, big and small - no matter the size of the stress, they can become overwhelming in this fast-paced world in which we live! Only YOU have the power to change your outlook on life!



Wednesday 16 May 2012

Everyday Actions Could Be To Blame For Your Neck Pain!




It’s 4pm and, yet again, you’re headed to the medicine cabinet for your daily dose of Advil to cure your neck pain. Sound familiar? Do you ever wonder WHY this unrelenting, nagging pain won’t just go away already!?

I’ll tell you WHY! Unknowingly, your daily activities are causing those aches! Most neck pain is a result of repetitive daily tasks that put strain on the muscles and joints of your neck. Today I am going to touch on the 4 most common activities that you do EVERY DAY that trigger neck pain (and headaches!):

Computer Work:

Working at a desk where you are sitting all day in front of the computer is the NUMBER ONE thing we do that leads to neck pain. Why? Desk posture! Also known as “student or secretary syndrome”, the day-in, day-out strain that is put on your neck while lurched over your desk can really add up! The most common desk posture causes your upper back to slouch and round while your neck juts forward. This position lengthens your muscles and makes them weak. It also puts a great deal of pressure on your spinal disks, which can lead to disc bulging and pain (sometimes down the arms or the legs). Sitting with this posture every day leads to considerable muscular weakness and imbalance and this is known as “Upper Cross Syndrome” – one of the most common problems I encounter in my clinic!


If you do have to sit at a desk all day, take “microbreaks” every 15-20 minutes. Stand up and stretch, go for a short walk around your office, etc. Studies have shown that people who take these microbreaks are 21% less likely to suffer from neck and shoulder pain. For the proper ergonomic desk set-up, see the image below. You can also ask your chiropractor to come to your office for a workplace ergonomic evaluation. This will ensure that you (and your colleagues) are sitting in the optimal position for ongoing spinal health.  


Texting:

Discomfort and muscle pain from texting has become so common that it now has a name: “Text Neck”. Especially common in younger people and those in professional office settings, text neck is becoming a real problem and I am seeing it more and more in my clinic. Think about it: you are walking down the street and your phone “dings” that you have a new text message. Grab your phone and start typing. STOP and evaluate your posture. Your neck is probably hanging way down – so much so that your chin is nearing your chest. Excessive texting habits will not only lead to neck pain, but headaches, shoulder pain, arm and hand pain are very common symptoms as well. Dr. Dean Fishman of the Text-neck institute describes this problem as: “a repetitive stress injury to the body from using hand held mobile devices such as mobile phones, portable gaming units, MP3 players, e-readers and the like”. The biggest problem with this is that the younger text-hungry generations are showing up in chiropractic offices with postural irregularities, early spinal degeneration and curve reversal. 


Carrying a Purse or Computer Bag:

The oversized handbag and briefcase is really in style these days! What’s not in style? The back, neck and shoulder pain they can leave you with! Shop strategically for your handbags:
1.       Feel the weight of the bag first: You should not carry more than 10% of your body weight, so starting off with a heavy bag when empty is not a good start!
2.       Get a bag with a handle or with a cross-body strap (which happens to be very fashionable these days, lucky us!). The long strap shoulder bags pull you to one side and bump against your  hip, causing you to perform a balancing act that leads to hiking the shoulder up to keep it in place. If you must carry a bag with a long shoulder strap, switch sides often to avoid excessive asymmetrical stress.
3.    Carry only the essentials or take a smaller purse! The larger the bag, the more we can carry in it – although this sounds wonderful, your back may feel differently. If you are going out to the grocery store, take your wallet, keys, sunglasses – leave the water bottle, laptop, and any other accessories that you truly don’t need. The extras just add to the weight of the bag which increases the stress on your spine.










Monday 23 April 2012

Fear of Spider....Veins!


Are you scared of spiders - the ones that start at the top of your leg and travel all the way down to the bottom? You know - those bluish spiders that can only be hidden by tights and pants?  Of course real spiders are easier to get rid of then the spiders - veins - that we are referencing. If you are continually on your feet read on.



What are varicose veins and WHY do we get them?

Varicose veins, also known as spider veins, are enlarged and often swollen veins that become large enough to be visible under the skin of your legs. Your heart contracts and this pressure of your heart muscles push fresh blood with oxygen through your arteries to all the cells of your body. The veins in your body carry blood from all of your cells towards your heart and allow for carbon dioxide and other waste products to be removed from your cells, but the veins do not have a pressure system, like your heart, to force the blood back up! Luckily for us, our bodies are pretty amazing and were designed to allow for a steady flow of blood through your veins through a number of complex mechanisms, one of which is a one-way valve system that only allows blood to move up towards your heart.



If your blood does not flow steadily through your veins, the blood can begin to pool and cause your veins to enlarge. When they enlarge, the valves become less effective – at this point, you’ve got varicose veins. You can develop them in a number of different places, but it is most common in your lower legs.

HOW can prevent these veins from developing?

The BEST way to prevent these veins from forming is to maintain a healthy cardiovascular system with regular exercise and a healthy diet. When your heart is strong, your blood vessels stay clean and flexible and allow for steady blood flow.

You also want to take care of your liver, as a large portion of your blood travels here first (your liver acts to remove the waste products returned in your veins before it reaches the heart). If your liver is stressed, it will degenerate and cause the blood to flow improperly through it, leading to the pooling of blood in the veins of your legs. Minimize your alcohol intake, as well as use of acetaminophen and prescription medication to help your liver maintain a healthy state.

Along with looking after your liver, you will also want to take care of your lungs! All of the blood that moves through your veins ultimately ends up in your lungs to pick-up more oxygen to re-deliver to your cells. If your lungs are diseased, the flow of blood becomes strained and can cause blood pooling in your veins, much in the same way as an ill liver can do.

Eating foods that are high in Vitamin C and flavonoids is essential to building and protecting strong blood vessels. Raw chocolate is very rich in flavanoids – the perfect excuse for chocolate!

If you are already noticing these little veins popping out under your skin, wearing compression stockings is the best first-line treatment for them. These stockings or socks are worn all day and act to steadily squeeze your legs, helping veins and your leg muscles to move the blood back up more efficiently. The prescription grade stockings can be found in most chiropractic offices and, at non-prescription pressures, in most pharmacies and drug stores.




Why should we try to prevent them?

If varicose veins are left to their own devices, they can become quite painful – worsening with walking or standing. They can also become so itchy that scratching can become uncontrollable and ulcers can develop. In very rare cases, the veins can form clots that can break off and travel to your lungs, leading to breathing and heart problems.

Sometimes, these veins are not very preventable – genetics play a strong role in determining whether you will get them. They also tend to show up in pregnancy due to the increased pressure of the growing womb on the inferior vena cave – one of the largest veins in your body. Don’t fret! Most of the veins that do appear during pregnancy will resorb.




Monday 26 March 2012

Do you want to look 5 lbs thinner WITHOUT having to diet or exercise?


As seen at www.beautyconnexion.com


Who doesn’t! What’s the catch, you say? No catch this time – it’s all about posture. Maintaining proper posture can (and will) make you look thinner! It will also make your entire body feel better and is a major aspect of my patient treatment plans.



Let’s get the bad news out of the way first: poor posture can lead to excessive strain on our postural muscles and may even cause them to “give up” when held in certain positions for long periods of time (do you sit or stand ALL day!?). When this occurs, you are more prone to injury and back pain! There are a number of factors that can contribute to poor posture. These include: stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, foot pronation (your ankles roll inward – runners: this is very common for you!), and high-heeled shoes (remember my last article?). On top of all of this, if you have decreased flexibility, a poor work environment, improper posture while at work, and unhealthy sitting and standing habits, the chances are, you have bad posture.

Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture (and those muscles that control it), we would just fall to the ground! These postural muscles also work to maintain our balance during movement. It’s not just about looking thinner – improving your posture is associated with increased overall energy, better breathing patterns, improved blood flow and circulation, and improved health status!

Most people start the day with good posture, but, as the hours tick by, our muscles fatigue and we begin to slump and slouch. A simple scan at home can help you determine if your posture needs a make-over. When standing, your head, shoulders and hips should line up, one above the other. Start by looking at yourself from the side – you should be able to hang a string that lines up with the back edge of your ear, the tip of your shoulder, the hip trochanter (the body, hard bump that you can feel at the side of your hip), and just in front of your ankle bone. Now, look at yourself from the back (or have someone look for you!) – you should not notice any rotation or  tilt of  the head, your shoulders should be at the same level and not curled forward. Your hips should also be level and your feet should point outward slightly. See the following diagram for a better idea of what to look for:


I can hear you now: “Dr. G, can I correct my poor posture?”

YES – but remember, long-standing postural problems will take time to address as your joints and muscles have adapted to your preferences of the past! Conscious awareness of your body and muscular re-training will help you to correct your posture. This is a very common area of rehabilitation training that I provide with over 85% of my chiropractic patients - often, poor posture can be the culprit for MANY back and neck pain problems!

Your body is the only one you will ever get, so take care of it! Transformation is a present activity – begin correcting your postural imbalances today and reap the benefits of a healthier, more confident YOU!






Tuesday 28 February 2012

OOH! Those Shoes are Pretty....Painful!!!


As seen at www.beautyconnexion.com


You know that feeling at the end of a long day when you finally get to take your heels off? All together now: Ahhh!! We all know that wearing heels is not good for us – our toes, ankles, knees, legs, hips and back all suffer for fashion. I wear them anyway, and I know you do too! So, what can we do about it? First, let’s find out what our favorite heels are doing to us.

The horror caused by your heels extends from your toes to your neck and shoulders! The possible ailments are many, so let’s take a look at an image to help explain some of the more common issues:




If you are like me and are going to wear them anyway, here are my top 10 tips to minimize the damage caused by your killer heels:

1.       Make sure your shoes fit before you buy them! Seems pretty simple, but most women squeeze into shoes that are at least a half size too small. Make sure you measure your feet every time you buy, as even a few extra pounds can make your shoe size increase.
2.       Wait until the afternoon or end-of-day to go shoe shopping to ensure a better fit. Your feet swell throughout the day and can cause a great change in your foot size.
3.       Invest in a shoe stretcher if your feet are different sizes (most people have different sized feet and this is normal!). Stretch the toe box of the smaller shoe to make some extra room for your larger foot.
4.       Try to stick to the same heel height across the board and avoid really high heels for day-to-day use (less than 3 inches). Varying the height of your heels can cause even more irritation to your Achilles tendon.
5.       Say it with me, ladies: PLATFORMS! These are much more supportive than stilettos and will allow you the extra height you desire while not sacrificing your body’s comfort.
6.       I have to get this in here somewhere: if you have constant knee pain, just avoid heels. Studies have shown an almost 30% increase in stress on the knee joint in heels higher than 2 inches. Knee osteoarthritis has also been linked to chronic heel wear.
7.       Get a regular pedicure to keep your toenails in good shape. Not only does it feel good (and who doesn’t need a good pampering!), but it will prevent ingrown toe nails and calluses, both caused by shoe pressure.
8.       Keep an emergency pair handy – I keep mine in my filing cabinet! An extra pair of flats or running shoes will be your savior if you need to go run an errand or are alone in your office for the afternoon.
9.       STRETCH! The muscles in the back of your calves and thighs will contract and physically shorten from chronic heel wear - this can lead to tendonitis (read: pain!) – stretch your calves twice a day (once at lunch and one at the end of your day after you remove your heels) to prevent shortening of the muscles. While you are at it, wiggle those toes around to increase the circulation to your poor little cramped up toes!
10.   If you are in chronic pain regardless, get yourself to your chiropractor. He or she will examine your lower limbs to determine if the problem is inherent. Sometimes a good pair of orthotics can help re-distribute forces and re-align stressed joints to make walking easier and keep you pain-free and looking good!




Monday 6 February 2012

The Most Common Mechanical Disadvantage Seen in Runners is...



You guessed it – OVERPRONATION! Just after the heel strikes the ground when running/walking, the foot begins to pronate. Pronation is a movement that occurs as the weight of a runner moves from the lateral (outside) aspect of the heel to the medial aspect of the forefoot. This movement allows the foot and ankle to adapt to the terrain and absorb the impact of the footstrike. A certain amount of pronation is NECESSARY for proper running biomechanics, but too much or too little can contribute to some of the most common running injuries.

When the foot is in an overpronated position, the alignments of the three major joints of the foot are less than optimal. This misalignment cases the foot to become structurally unstable, and, in turn, the muscles, tendons and ligaments of the lower leg are forced to work harder in an attempt to stabilize the foot. This is why overpronators are more vulnerable to ankle injuries. If you are a runner with a visibly low arch, or have experienced recurrent or overuse pain/injuries, the chances are that you are overpronating.

The shoes of an overpronator will show extra wear on the inside of the heel and under the ball of the foot, especially the big toe.


Common Injuries Associated with Overpronation:

-Shin splints
-Plantar fasciitis
-Morton’s neuroma (interdigital neurofibroma)
-Achilles tendonitis
-Ankle sprains
-Knee injuries, hip misalignment, lower back pain

The above image demonstrates how overpronation can affect the entire body – this is not just a foot problem!


What’s the Deal with Orthotics – Can They Help?

A study conducted at the NIKE Sports Research Laboratory studied the effects of orthotics on rear foot movement in runners. Nine well-trained runners who wore orthotics were chosen as subjects. The results of the study indicated that orthotics reduced rear foot movement by roughly 1 degree – or 9% of the amount found in runners not using orthotics. The average reduction of the maximum velocity of pronation was 15%. Thus, this study indicated that custom made orthotic insoles control overpronation, which will treat and prevent many sporting injuries.

Overpronation on the right, corrected with an orthotic on the left.


Orthotics can help you with your foot problems – make sure you have them custom made by a professional that completes a foot and lower limb examination first! Orthotics work on your feet the same way that braces work on the teeth – by exerting gentle consistent pressure to bring your foot muscles and arches into proper alignment.

Your feet are the only pair you will ever have – take good care of them!






Friday 13 January 2012

Concussions 101

Hi readers! Concussions have been in the news a lot lately, and Dr. Mike Evans has created a clever and informative video to explain the condition. If you have a child who plays contact sports, make sure they watch with you and know the signs and symptoms of this potentially dangerous brain injury!


Wednesday 11 January 2012

Spinal Manipulation, Medication, or Home Exercise with Advice – Which is the BEST Treatment for Neck Pain?


Hello everyone and Happy New Year! 2012 is already producing some incredible research in the fields of chiropractic and medicine. Today I would like to share with you a recent article, published on January 3rd, in the journal Annals of Internal Medicine. This original research article is a collaboration of both medical doctors and chiropractors with the goal of discovering which treatment or treatments are best for patients presenting with neck pain.


Mechanical neck pain is a very common condition that approximately 70% of people experience at some point during their lives. Neck pain results in millions of ambulatory calls and hospital visits each year and the health costs associated with neck pain are increasing. Although neck pain is not necessarily life-threatening, it can have a very negative effect on a person’s productivity and their quality of life in general. At the time the study was done, there was very little evidence to guide the therapy of choice for patients coming to our offices complaining of neck pain. The goal of this study was to test whether spinal manipulation (a chiropractic adjustment) is more effective than medication or home exercise for acute (1-4 weeks in duration) and subacute (4-12 weeks in duration) neck pain.

Information for this study was gathered in Minneapolis, Minnesota from 2001 to 2007, using participants between the ages of 18 and 65 years. The primary symptom of the study participants was non-specific neck pain of 2-12 weeks duration.

The participants were randomly assigned to one of the following three groups:
1.       Spinal manipulation group – treated in 15-20 minute visits using chiropractic spinal adjustments (a high-velocity type of joint thrust manipulation) and mobilizations (a low-velocity type of joint oscillation) of the neck and upper back.
2.       Medication group – treated in 15-20 minute visits using prescription medication, including anti-inflammatories, acetaminophen (Tylenol), narcotics, and/or muscle relaxants.
3.       Home exercise and advice group – provided in two 1-hour sessions, participants were given instructions for neck exercises and stretches as well as advice on how to adjust their daily activities to limit their neck pain.

RESULTS:

The results of this study show that spinal manipulation proved more effective than medication in both the short and long term, according to numerous measures of neck pain and function.  The spinal manipulation group, as well as the home exercise group, had similar long term benefits, but participants who received medication seemed to fare worse, with a consistently higher use of pain medication throughout the trial’s observation period. Although the frequency of reported side effects was similar among the three groups, the nature of the side effects differed. 40% of the spinal manipulation group reported side effects, as did 46% of the home exercise group – of these two groups, the side effects reported were musculoskeletal in nature, mainly sore muscles. 60% of the medication group reported side effects, which were more systemic in nature, mainly stomach irritation, dry mouth and drowsiness. It is important to note that the participants in the medication group reported higher levels of medication use after the study period was over. 



What should I take away from this study?

Next time that you have neck pain, don’t run for the medicine cabinet! Go see your chiropractor - he or she will provide the appropriate examination, diagnosis, treatment (be it spinal manipulation or mobilization), and home-care exercises for the best combination of therapies to get you feeling better, faster!

Of course, here is the link to the original article should you choose to read it: http://www.annals.org/content/156/1_Part_1/1.full.pdf+html