I'm now blogging at drshaila.com!

Hi there, loyal friends and followers,

I am now blogging at drshaila.com!

Please come on over to find me there and follow along for NEW blog posts. 

Get your D on!

Ahh...the sunshine vitamin! 

Vitamin D, that is. Are you getting enough?

Many Canadians are deficient in this essential vitamin, and the most recent research shows that it can be a major factor for helping to prevent some of the top chronic diseases, such as cancer and diabetes. Optimal Vitamin D levels (100-150nmol/L) plays a very important role in  making sure that your body functions the way it is intended - this one vitamin interacts with over 3,000 of your genes (The Vitamin D Society)!

You probably knew that Vitamin D is important for your bones, but did you know that it can help to prevent many other diseases, including: tuberculosis, psoriasis, multiple sclerosis, inflammatory bowel disease, type-1 diabetes, high blood pressure, heart failure, myopathy, breast and other cancers? In fact, it is projected that the incidence of many of these diseases could be reduced by 20-50% or more by increasing blood levels of Vitamin D (www.grassrootshealth.net/epidemic).

According to Michael F. Holick, Ph.D, M.D., by achieving blood levels of 125nmol/L, we can expect...

• Rickets, reduced by 100%
• Osteomalacia, reduced by 100%
• Cancers, all combined, reduced by 75%
• Breast Cancer, reduced by 50%
• Ovarian Cancer, reduced by 25%
• Colon Cancer, reduced by 67%
• Non-Hodgkins, reduced by 30%
• Kidney Cancer, reduced by 67%
• Endometrial Cancer, reduced by 35%
• Type 1 Diabetes, reduced by 80%
• Type 2 Diabetes, reduced by 50%
• Fractures, all combined, reduced by 50%
• Falls, women reduced by 72%
• Multiple Sclerosis, reduced by 50%
• Heart Attack, men, reduced by 50%
• Peripheral Vascular Disease, reduced by 80%
• preeclampsia reduced by 50%
• Cesarean Section, reduced by 75%

Holick, Michael F., PhD., M.D., Boston University School of Medicine,
textbook - Physiology, Molecular Biology, and Clinical Applications
(2nd Ed 2010 Humana Press). Page 12.

People in colder regions form their year's supply of natural Vitamin D in the summer months, when UV-B rays are most direct. With less sun exposure (like where I live, in Toronto), darker skin, and increased sunscreen use, less Vitamin D is formed and the lower the blood levels of the vitamin. People who are sun-phobic, babies who are exclusively breast-fed, the elderly and those living in nursing homes are particularly at risk of a serious Vitamin D deficiency (http://www.nytimes.com/2010/07/27/health/27brod.html?_r=3&).

Be sure to get your kids levels checked, too! Japanese researchers found that Vitamin D supplementation, particularly through the winter months, may reduce the incidence of influenza in schoolchildren (http://www.ncbi.nlm.nih.gov/pubmed/20219962). 

I recommend Vitamin D supplementation to all of my patients, friends and family members. Have your levels checked with a 25(OH)D blood test. Aim for levels of 100-150nmol/L and enjoy all the health benefits that go along with it!

Doc's Talk - Coming up on September 23rd @ 6:15pm.

Humans aren't fax machines. We aren't born with a how-to manual! So how do we know if we are in good shape or need a re-boot?

My upcoming, complimentary Doc's Talk has the answer! Come join me and learn more about your health and wellness. Attendees will learn how what we eat, think and do can affect our health - both positively and negatively! 

When? September 23rd, 2013 at 6:15pm

Where? Vita Integrative Health Clinic (Yonge & St. Clair) - click here for directions

Who? All ages are welcome! Bring a partner - there will be group activities and most people like to work with someone they know. Don't have a partner to bring? Not to worry - you'll get to meet someone new!

How do I register? By phone: (416) 962-2000. By e-mail: info@vitahealthclinic.com

See you there!

Apples vs. Gummy Bears - Do You Know What 200 Calories Looks Like?

The following is a study and photo series that visually compares what 200 calories actually looks like in 71 different foods. See them all at: http://worldobserveronline.com/2013/07/19/photographic-series-showing-what-200-calories-looks-like-in-different-foods/

Apples vs. Gummy Bears:

Apples
385g/13.5oz = 200 Calories

Gummy bears
51g/1.8oz = 200 Calories

Why Do We Have a Brain?

Why do we have brains? To think? To feel?

The answer is NEITHER! Neuroscientist and engineer, Daniel Wolpert, studies how the brain controls the body. He postulates that the REAL reason we have evolved brains is to control movement. Fascinating stuff!

Watch his Ted Talk below and learn more about our incredible brain!

My Next Health Care Class - July 25th, 7-8pm

Call VITA at (416) 962-2000 or E-mail info@vitahealthclinic.com to reserve your seat. 

Questions and group discussion are encouraged, so space is limited!

The Importance of Preconception Care

“Healthy Minds and Bodies = Healthy Moms and Babies”

It is known that women who have higher levels of health prior to becoming pregnant have healthier reproductive outcomes. Prenatal care begins once the fetus is already developing, and this can cause challenges in the missed early weeks of growth.  Preconception care starts before a woman becomes pregnant. Its focus is on addressing the conditions and risk factors that could affect fertility, minimizing pregnancy complications of both the mother and the baby, as well as promoting healthy behaviors to strengthen the mother’s body and mind, enabling an easy pregnancy and delivery. By taking control of your health BEFORE pregnancy, future problems for both mom and baby can be prevented.  

                Preconception care is tailored to the individual woman and family, but there are a number of factors that all moms-to-be need to cover in the preconception period. Here are the TOP SEVEN things you need to know to guarantee that you are baby ready:

    1.    Ensure your body is well balanced

Speak to your chiropractor about your pregnancy plans. In my office, all women of child bearing age are encouraged to take proper care of their bodies. In Canada, 40% of pregnancies are unplanned and ensuring that even the youngest of women have the information they need to maintain healthy bodies is of the utmost importance (http://www.med.uottawa.ca/sim/data/Abortion_e.htm).

Chiropractic care is a natural, drug-free way to help women improve pelvic and spinal balance and alignment. Your spine is a highway of nerves that connect your brain to every cell, organ and tissue in your body. Just like an electrical cord has to be plugged in fully for an appliance to run, your reproductive system will not function properly if the nerves that lead to it are blocked in some way. This most commonly happens within the spine, and your chiropractor is the expert at detecting and removing any interference so that your entire body can work optimally and harmoniously.

       2.     400-800mcg of Folic Acid per day 

50-70% of neural tube deformities can be prevented if a woman has adequate levels of folic acid during the earliest weeks of pregnancy (http://www.folicacid.ca/pdf/2011%2002%2028%20Research%20-%20Weekly%20Administration%20of%20FA%20-%20SENT%202011%2003%2009.pdf).

3.       Cease smoking, alcohol  and caffeine use

Several studies have noted an association between smoking during pregnancy and an increased rate of miscarriage and infant death. Nicotine from cigarette smoke is absorbed by the mother and quickly crosses the placenta to enter the baby's bloodstream. The same mechanisms that increase the risk for miscarriage and infant death can also affect fetal growth. Infants exposed prenatally to smoke and even nicotine alone (through chewing tobacco, for example) have an increased rate of low birth weight, tend to be smaller for their gestational age, and can have a small head circumference. Low birth weight is associated with a later increased risk of several neurodevelopmental problems, including decreased academic ability, lower IQ scores, behavioral problems, substance abuse and psychiatric disorders (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656811/).

For the unborn child, alcohol interferes with the fetus’ ability to get enough oxygen and nourishment for normal cell development in the brain and other body organs. Research has shown that a developing fetus has very little tolerance for alcohol. Infants born to mothers who drink alcohol can have very serious problems, including Fetal Alcohol Spectrum Disorder, which can range from mild to debilitating (http://pubs.niaaa.nih.gov/publications/arh26-1/58-65.htm).

Caffeine has been shown to cross the placenta, cause birth defects, pre-term delivery, reduce fertility or delay conception and increase the risk of low birth weight. Two studies in 2008 showed women who consumed 200mg or more per day are twice as likely to miscarry than those who consumed less than 200mg of caffeine (www.americanpregnancy.org/pregnancyhealth/caffeine.html ).

4.       If you have a medical condition, ensure it is under control

Asthma, diabetes, oral health, obesity, epilepsy, high blood pressure, depression and anxiety most commonly affect pregnancy. As one example, birth defects related to high blood sugar of the mother can be reduced through glycemic control of the mother BEFORE pregnancy (http://care.diabetesjournals.org/content/21/4/535.full.pdf).

5.       Avoid toxic substances/materials that could cause infection at work and home.

Prescription medications, as well as a number of over-the-counter medications that are commonly used can be harmful. Speak with your health care professional to ensure that your medications are right for you in the preconception and pregnancy period.

Decrease your exposure to toxins, such as Bisphenol A, or BPA, (commonly found in plastics and Styrofoam) and Methylmercury and Polychlorinated Biphenyl, or PCB’s (found in some popular fish species).

6.       Decrease stress

It has been determined that those who are anxious are 12% less likely to conceive. In a study at Oxford University, blood levels of a marker for stress hormone called alpha-amylase were consistently higher in women who had trouble conceiving (http://www.nih.gov/news/health/aug2010/nichd-11.htm).

The US National Institute of Health discovered a link between increased cortisol (stress hormone) levels and miscarriages in the 1^st trimester. 90% of women between the ages of 18-34 with elevated cortisol levels miscarried, compared to 30% of those with normal levels (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1533790/).

7.       Learn your family history (especially for chromosomal or genetic disorders)

Family history of diseases and behaviors should be discussed with your health care professionals before becoming pregnant.  Identifying a family history of a condition before pregnancy gives your doctors a chance to talk with you about possible increased risks and can assist in motivating appropriate behavioral change and decision-making that can reduce risk and improve pregnancy and pediatric outcomes.

If you are in the Toronto area and would like to learn more about preparing your body for pregnancy, feel free to attend Dr. Shaila’s complimentary workshop on preconception care. Call (416) 962-2000 to reserve your seat for her next health talk.

When Life Gives You Lemons...

Have you ever wondered if this tart fruit could be put to more uses than just flavoring your dishes?

There are enormous benefits to drinking lemon water. I do so (multiple times) daily as a part of my health routine! Lemon is an inexpensive and readily available citrus fruit long known for its culinary and medicinal uses. Lemon juice contains about 5% citric acid (that’s what gives the juice its signature tarty taste). It is also a rich source of vitamin C and contains vitamin B, riboflavin, potassium, calcium, phosphorus, magnesium, plus proteins and carbohydrates.

Lemon water makes a healthy, tasty drink. Daily consumption will provide a number of health benefits such as...

1.       Offers an immune boost

Lemons contain a high amount of Vitamin C and potassium. The vitamin C helps to fight off colds and the potassium helps to stimulate brain and nerve function, as well as helps control your blood pressure. An added bonus: lemons are also high in lutein, which helps keep your eyes healthy.

2.       Balances your pH

Over acidity is a very common health concern. It promotes an internal environment that is conducive to disease and inflammation, as opposed to a pH balanced environment which allows normal body function necessary for the body to resist disease. A pH balanced diet, according to many experts, is a vital key to the maintenance of good health.

Although acidic on their own, lemons have a very alkalizing affect on the body. Keeping your body slightly alkaline by consuming alkalizing foods, like lemon water, daily is a great strategy for overall health and wellness.

3.       Aids your digestion

If you ever experience indigestion, bloating or gas, sipping warm lemon water 10-15 minutes before you eat will help with enzyme production in your gut and aid in the digestion of your meal. The warm water serves to stimulate the gastrointestinal tract and muscle contraction within the intestinal walls to help keep things moving, relieving constipation. The juice from a lemon also acts as a liver tonic and helps you digest your food by producing more bile.

4.       Clears up your skin

Lemon is a natural antiseptic and can help to cure problems related to the skin, such as wrinkles and blemishes. As mentioned earlier, lemon is very rich in vitamin C and daily consumption can make a huge difference in the appearance of your skin. As a blood purifier, lemons can help reduce blackheads and bring a glowing quality to your skin. Lemon juice can also help fade scars when applied topically.

5.       Aids in dental care

Lemon water can also be used for dental care. If fresh lemon juice is applied to the area of a toothache, it can help to reduce the pain. Massaging lemon juice on the gums can assist in reducing bleeding and it can help relieve the bad smell related to certain dental concerns.

6.       Helps clear up throat infections

The juice from a lemon is an excellent aid for fighting off problems related to throat infections, sore throat and tonsillitis as it has antibacterial properties. To help soothe a sore throat, dilute the juice of half a lemon with equal parts water and gargle frequently.

BONUS: Water with lemon juice is an excellent source of anti-oxidants, as well as Vitamin C, which both prevent the formation of free radicals in the body. These free radicals are highly reactive cells than can cause cell damage and death. Lemon water is as calorie-free as water alone, but tastes delicious and provides many health benefits. Enjoy some today – I know I will!

Making Your New Year's Resolution STICK

Happy New Year!

2013 is off to a great start and many (about half) of us have made a New Year’s Resolution. Unfortunately, according to researcher and psychologist Richard Wiseman, 88% of us will fail. We all start with the best intentions, so why is it that so many of us end up disappointed? Let’s take a look at the science behind resolutions and find out what it will take to be one of the 12% who keep them!

Willpower and Your Brain:

There is one thing you will absolutely require to keep your resolution: WILLPOWER! Your brain processes willpower in your pre-frontal cortex (right behind your forehead). This area is also responsible for allowing you to stay focused, handling short-term memory and solving abstract tasks. An experiment out of Stanford University was performed to study how this area of the brain responds to temptation when having to do a challenging or a non-challenging task:

A group of undergraduate students were divided into 2 groups. One group was given a 2-digit number to remember. The other was given a 7-digit number to remember. Then, after a short walk through the hall, they were offered the choice between two snacks: a slice of chocolate cake or a bowl of fruit. What's most surprising: The students with 7-digit numbers to remember were twice as likely to pick the slice of chocolate cake, compared to the students with the 2-digit numbers to remember.

Why does this happen? Professor Shiv, one of the lead researchers on this experiment, says that "those extra numbers took up valuable space in the brain - they were a 'cognitive load' - making it much harder to resist a decadent dessert". Therefore, the more focused your pre-frontal cortex is on a single task, the easier it is to train your willpower.

Did you see that word I used? TRAIN! Willpower and your brain are like any other muscle in your body and they require training!

The Top 3 New Year’s Resolutions:

1.       Lose Weight

2.       Quit Smoking

3.       Eat Healthier

Pretty abstract ideas, right?

If you want your resolution to stick, you need to think less in terms of ideals and more in terms of HABITS. For example, if you want to lose weight, change your resolution to “I will take the stairs up to my 9^th floor apartment every day after work”. If you want to eat healthier, try “I will eat a piece of fruit with every meal” instead. You get the idea – these ‘habits’ are manageable and defined – it is this strategy that those 12% of resolution-keeper’s employ to keep them on track.

The 3 Steps to Success:

1.       Pick only ONE resolution

Just like the Stanford University study explained, trying to focus on more than one New Year’s resolution can lead to a cognitive overload, which can be very difficult for your brain to handle. Pick the one that is most important to you, otherwise you may default to the “chocolate cake” whenever you have a choice!

2.       Tell others and put it in writing

In 2007, Evans performed a study that found a very strong correlation between increased social support and lowering blood pressure, heart rate and cortisol hormone levels. I can hear you now: “What does this have to do with my resolution!?”

It has been shown that the people around you can have a significant impact on your behavior. If you tell your close friends, family, coworkers about a new habit you are creating for yourself, you will be much more likely to stick to it.

Putting things in writing also increase your likelihood of success. Write down your goals and read them often. Not only will it help with sticking to your new habits, but research has also shown that writing down your goals increases overall happiness. Give it a try!

3.       Believe in yourself

In a study out of Scranton University in 2002, a remarkable discovery was made: People who really want to succeed are no more likely to stick to a New Year’s resolution than anyone else! Even an overwhelming desire to change just wasn't enough to enforce a meaningful and long-lasting habit. However, it was shown that those who kept their resolutions shared certain habits. They:

-Believed that they were able to change

-Believed it was possible to keep the change for a long period of time

-Tried to stay as positive as possible

-Avoided temptations and distractions

-Encouraged themselves when they made progress in the right direction

Compare these behaviors to those who gave up on their resolution in the first month. These resolution-quitters:

-Blamed themselves any time they fell off-course

-Spent time wishing things were different

-Kept asking themselves how they were feeling

A little bit of willpower and positivity can make you one of the successful 12%!

Do you have a New Year’s resolution? What habits will you change in 2013?

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?

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!

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!

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!

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! 

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!

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!

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.

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.

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!