Focus on diabetes care & prevention!

Get more info at the NDEP website

Diabetes is an illness which affects 8.3 percent of the American population—25.8 million people, according to a 2011 survey. The disease (really a group of diseases, since there are different types of diabetes) is marked by an increase in the body’s level of blood glucose due to an inability to produce enough insulin. It can be a truly serious illness if left untreated; however, more and more people are taking the appropriate steps to manage their illness and prevent it from severely impacting their health. Since November is 2013 National Diabetes Month, we thought we’d take time to highlight some recommendations from the National Diabetes Education Program for caring for, preventing, and managing diabetes and ensuring healthy lives!

Let’s start with some info about diagnosing the illness. Type 2 diabetes, the more common form (accounting for 90% to 95% of all cases), is partially hereditary, and having a history of diabetes in your family increases the risk of developing it. If anyone in your family has had type 2 diabetes or been told they are at risk of developing it, it is a good idea to keep an eye on your own risk levels. But thankfully, there are plenty of lifestyle choices that can go a long way towards preventing the development of type 2 diabetes—or at least greatly reducing the chances of developing it. For example, making healthy nutritional choices (see our blog post on nutrition for more info), avoiding high-sugar foods and drinks (soda, candy, etc.), and eating smaller portions will certainly make a difference. Staying active is also key—spend at least 30 minutes a day five days a week engaged in strenuous physical activity, and check out our post on exercise if you need some tips!

If you have already been diagnosed with diabetes, there are also many ways that lifestyle and nutrition can help you manage your symptoms and long-term health: develop a diabetes meal plan, tailored to your specific needs; eat foods with less fat and salt and more fiber; avoid smoking and manage your stress-levels; and check your blood glucose levels regularly. In fact, there are many such guidelines for ensuring that diabetes doesn’t take over one’s life, and plenty of resources to help you go about it: check out theNDEP’s Diabetes Management Page for lots more info on the subject!

Despite the underlying hereditary and medical causes for diabetes, there can be no doubt that our culture of fast food and little exercise has quite a bit to do with the increase in cases. The facts are quite sobering: in 1958 there were 1.5 million people diagnosed with the illness, whereas in 2010 that number had risen to 18.8 million. Prediabetes, a condition where blood glucose levels are high but not high enough to be diagnosed as diabetes, is thought to affect a whopping 79 million adults, or almost a quarter of the US population! But though the statistics are shocking, there is hope—in the form of awareness, education and prevention, knowledge of diabetes and of healthy lifestyle choices is spreading. This November, perhaps you can contribute to that culture of learning in your own community! Get educated, get involved and get healthy!

Focus on exercise!

 

The new 7-minute workout, courtesy of the New York Times Magazine

When it comes to exercise, it can sometimes be overwhelming for even the most dedicated fitness enthusiast to keep up. It’s true that there’s a steady stream of research, studies, and media coverage letting us know how to stay fit, promising new breakthroughs or miracles, but how do we know who or what to trust? Especially when it comes to those of us who suffer from chronic pain or spinal conditions, it is essential to know what really works and what may be a simple fad, or even a potentially harmful practice. With that in mind, let’s take a look at some recent workout ideas that may pass muster, helping you stay fit in simple, effective ways!
 

The New York Times recently reported on an excellent new “Scientific 7-Minute Workout,” which makes use of 12 exercises that make use of your bodyweight instead of elaborate machines or extensive weights. In fact, all you’ll need is a chair! What’s so fascinating about the workout, the result of a new study on “Maximum Results with Minimum Investment,” is that it is able to compress a complete all-around workout into a staggeringly short timeframe. The trick, according to the Times, is the “interval training” aspect—high intensity, quick bursts of exercise alternated with short breaks—that mimics the effects of endurance training undertaken for prolonged periods, but in a hugely reduced span of time. All in all, it’s an absolutely fascinating workout, and thanks to the handy diagram, it’s as easy to understand as it is rewarding to complete!

But this kind of routine isn’t appropriate for everyone—after all, these sorts of high-intensity programs can also be, well, intense! For folks with back pain, neck pain or spine-related chronic ailments, exercises can be an important tool for managing and lessening pain and restoring mobility. Take the McKenzie Method, a well-known system for managing back and neck pain through targeted diagnosis, stretches and exercises. After carefully assessing a patient’s condition, a spine health professional can prescribe a specific routine that very effectively manages and sometimes completely eliminates a patient’s pain.

And of course, there are plenty of exercises that may go quite a long way towards managing pain while at the same time promoting strength, endurance and overall fitness. This should be the goal of fit-minded individuals everywhere, and there’s no reason for any of us—whether young or old, suffering from pain or not—to be left out! Check out the exercise database at spine-health.com for a whole lot of useful exercises appropriate to patients with different levels of pain or discomfort.

Whether looking to pursue exercise as part of a high-intensity fitness regimen or interested in using exercise therapy as a solution to pain and spinal ailments, there is room for an increased focus on fitness in everyone’s life. And even though we may feel bombarded with conflicting information, promises of new breakthroughs or difficult-to-understand scientific results, there are tools out there to help us sort out what works from what doesn’t. Try making use of these resources, and see how you feel with a little more exercise in your life!

Focus on chiropractic: Neck pain basics!

While injury and spinal conditions can cause a broad range of symptoms, some of the most common are ones that affect the neck. In fact, millions of people experience neck pain each year from a variety of causes, and it’s been shown that 45% of people in the workforce will experience the condition at some point. And while it’s true that most cases of neck pain will end up resolving themselves, some can turn into severe or chronic conditions that require the help of a spinal professional. Here’s a breakdown of common conditions, symptoms and treatments that may cause neck pain—for more info, visit spine-health.com’s Neck Pain Database.

Acute neck pain is the most common type, and may be caused by muscle strain or soft tissue sprain, usually as a result of strenuous activity, discomfort, or lifting heavy objects. Sudden trauma—sports injuries, automobile accidents, etc.—can also cause the condition, which usually results in stiffness, pain and difficulty rotating the neck. Often this type of pain will resolve itself within a few days, and a short period of rest is recommended; more severe pain, however, can be dealt with by applying heat and ice packs, use of over-the-counter pain medications, and through the help of a doctor of chiropractic or health professional.

Chronic neck pain is less common than the acute type, but its symptoms can range from moderate to severe and may point to other underlying conditions that should be looked into. For instance, structural problems like herniated discs or degenerative disc disease (conditions which affect the spongy discs that separate the vertebrae in our spine) as well as osteoarthritis (a chronic joint inflammation, usually experienced by older patients) can cause chronic neck pain which may be triggered by certain positions or activities. Treatments for these ailments include the same options that are used for acute pain, but may also involve adjustments to behavior and lifestyle, possibly including physical therapy as well as aerobic, strengthening and stretching exercises. Above all, treatments should be worked out with the help of a spinal professional, who can help tailor a treatment plan that’s right for you.

One of the most common neck injuries encountered by chiropractors is whiplash, a condition where the neck is forced to move beyond its normal range of motion—usually as the result of an automobile accident, specifically a rear-impact collision. Whiplash symptoms usually include neck pain, stiffness and tenderness but can also involve headaches, dizziness, fatigue and even pain in the arm or mild concussion. Of course, medical care should be sought out immediately after any accident to determine the severity of injuries, but in many cases whiplash-type injuries will subside over time with rest, gentle stretching, and other basic treatments. Other times chiropractic techniques like joint manipulation and mobilization may be called for to help improve the prognosis and avoid long-term symptoms.

Unfortunately, chronic pain is a fact of life for millions of Americans, and between normal wear-and-tear, workplace injuries and auto accidents, there are plenty of chances to develop spinal injuries or pain conditions. And while some of these causes can’t be predicted or prevented, there are luckily plenty of treatment options out there for reducing symptoms and improving long-term results. Whether from low-impact treatments like pain medication and bed rest or more involved options like physical therapy, exercise and chiropractic manipulation, patients can expect to make excellent recoveries and quickly return to normal life.

Focus on chiropractic: Back pain basics!

Thanks to the busy lives we live, most of us can count on suffering from back pain at some point. In fact, it’s the most common cause of missed work days and doctor visits in the country, and studies have shown that 80% of all Americans will experience it during their lives. But just because back pain is so widespread doesn’t mean we should let it get in the way of living our lives. Chiropractic care offers plenty of options for treating, lessening and even eliminating the aches and pains associated with spinal problems. With a little knowledge and prevention, we can keep lower back pains from being a painful fact of life!

The first thing to keep in mind is that there are many different kinds of back pain, with different symptoms and levels of severity. The vast majority of cases come from lower back strains, which can be sustained by lifting heavy objects, falling or moving suddenly, or playing sports. The pain from pulled back muscles comes on suddenly, and can be mild or quite severe. If necessary, these conditions are treatable through a variety of techniques including the use of ice packs to reduce inflammation, plenty of rest, and massage and chiropractic manipulation to help loosen tightened muscles.

Treatments like these are quite effective, but when it comes to muscle strains, prevention is the name of the game. A healthy lifestyle and plenty of exercise will help to avoid pain before it starts. Stretching is also a key component of back pain prevention, since it keeps the muscles elastic and makes them much less likely to be pulled.

Although most problems with the lower back are caused by muscle strain, there are also several structural problems that may result in pain. Some of these, like a pinched nerve, can cause pain to radiate beyond the lower back. A pinched nerve, also known as a herniated disc, occurs when one of the discs cushioning a vertebra in our spine ruptures. These leaking discs can put extra pressure on a nerve, resulting in pain. Similarly, a bulging disc can press on a nerve and cause the same sort of pain. Finally, another relatively common cause of back pain is osteoarthritis, which affects around 50 million Americans. Just as with muscle strain, these conditions can be treated with chiropractic care, though the causes of the pain are different. These conditions may also be treated with physical therapy, pain medication and, in some cases, surgery.

Though we thankfully have treatments for even the most difficult back pain cases, a healthy lifestyle is the best defense against ever developing pain in the first place. Frequent stretching and plenty of exercise will help to condition the muscles so that they are less susceptible to injury. A good posture is also a key component of avoiding the development of spinal conditions. Lastly, a balanced diet will help to maintain overall health, and supplements like calcium and vitamin D can help to offset spinal problems arising from conditions like osteoarthritis. Sure, back pain may be common and treatable, but keeping prevention in mind with a good lifestyle and smart habits will help to avoid pain down the road!