Focus on springtime!

Yes folks, here it is, the moment we’ve all been waiting for: today is the Vernal Equinox, aka the first day of spring. And even if the signs of upcoming weather don’t necessarily indicate a full-on heatwave, we’re still pretty excited. After all, this winter has been notoriously rough, with numerous snowstorms, plunging temperatures and excessive time spent cooped up inside. That’s about to change--a fact which, from a health standpoint, has huge ramifications! Let’s run down some of the changes spring has in store.

First and foremost, let’s return to a topic we’ve gone over before: the great fruits and vegetables coming our way! The spring harvest is when a huge percentage of our most popular produce is at its best taste and value--everything from apricots to lettuce to turnips (and everything in between) will be accessible at farmers markets, foragers’ stalls, and even your better supermarkets. Remember, focus on organic and locally-sourced produce and you should be in great shape--literally! From a taste, texture and nutritional standpoint, you can’t go wrong with the upcoming spring bounty.

Another major health boost headed our way courtesy of spring? The increased daylight hours, and the vitamin D in all that sunshine! Vitamin D is a necessary component of our body’s bone health levels--in addition to numerous other functions, it helps to protect against osteoporosis, arthritis and other bone and joint conditions that may rear their ugly heads, especially as we age. Vitamin D may even be linked to antidepressive properties--which is not much of a surprise, as anyone who gets to spend some time in the sun after six months indoors can attest. Indeed, there are few ways in which a little bit of extra sunshine doesn’t make us feel better, and with sunsets coming later and sunrises coming earlier, there’s a lot more to go around. Get out there and take advantage!

Lastly, there is that cliché that comes with the vernal equinox: spring cleaning! Sure, it may seem silly (as hopefully you haven’t let your house get completely filthy this whole winter season!) but cleaning, de-germing and refreshing your home has verifiable health effects. Getting rid of germs--bacteria, mold and other triggers for allergies and colds--can offset the spring allergies that sometimes come with the season. Know your triggers and be aware of factors (like a high pollen count or a sensitivity to dust) that might affect your health, but more generally, go ahead and follow through on the cleaning that you might have been putting off--dusting out-of-the-way surfaces, washing sheets and bedspreads, and staying aware of dust and humidity levels in your home.

With these and other health boosts offered up by springtime, you can understand our enthusiasm for today’s equinox! If you’ve been waiting on fresh & local nutritious foods, the bodily healing that comes from the right amount of sunlight exposure and the freshness of a well-kempt household, you’ve hit the jackpot! Spring is the time to get into all this and more. Your health upgrade starts today!

Focus on chiropractic care!

While we’ve examined various health, nutrition and exercise-based topics in the last few months (even taking on the basics of back pain back in October), we haven’t spent as much time as we could simply focusing on what chiropractic care is at its core--what it comprises, why it works, and how exactly it helps to relieve pain that other therapies may not be able to. Like massage, chiropractic care is beneficial largely because it is so non-invasive--unlike surgeries and many other techniques of intervention, chiropractic care can be undertaken with high benefits and few side effects. Let’s take a look at some key points that make up why this is the case!

The core practice of chiropractic care is manual therapy (or “adjustment”), which uses manipulation of joints and muscles (and, most often, the spine) to relieve ailments in the back as well as the extremities. There are several specific means by which manual therapy is used in chiropractic, including spinal traction, decompression and mobilization, but most often, a chiropractor will use some combination of techniques to meet a patient’s specific needs and to cater to his or her ailment.

Adjustments target those vertebrae in the spine which may be out of alignment, behaving abnormally or putting pressure on nerves--all causes of pain, stiffness and discomfort. Such conditions can develop into more difficult ailments like herniated discs or sciatica, but by manually manipulating these vertebrae, chiropractors hope to reduce the “subluxation” (the vertebral abnormality) and increase factors like range of motion and normal function while decreasing pain and irritability. Because adjustments are so-called “high velocity, low amplitude” manipulations, they often cause an audible release of the gas that’s built up in the joints. This is the “cracking” sound you often hear during chiropractic sessions, and can result in minor temporary discomfort (but in reality it isn’t too far off from the sounds some of us make when cracking our knuckles).

In addition to adjustments, chiropractors make use of many techniques to relieve or relax the muscles including electrical stimulation and massage (a technique so valuable we dedicated a whole other blog post to it a few weeks back)! These enable the patient to cool off and be well enough for adjustments or other manipulation techniques to be administered. Typically (although as stated above, much depends on the specifics of the case), chiropractors will apply these therapies as part of a program developed with the patient, often over a period of weeks. This will result in consistent and steady relief of spinal ailments that arise both from specific injuries (like the aftermath of an auto accident) and from generalized conditions. All in all, there’s no denying that chiropractic care is capable of having a tremendous effect on people that are hurting, and at a time when so many people turn to costly and riskier treatments such as surgery, that’s definitely a good thing!

Focus on healthy breakfast!

Last week as part of National Nutrition Month, we looked at the new effort by the Food and Drug Administration to update the “Nutrition Facts” labels placed on our foods. We’re excited about the changes, which should make it quite a bit easier to understand what it is we’re eating; but in the meantime, we ought to be making simple changes to make our diets healthier no matter what! Since this week (3/33 - 3/7) is also National School Breakfast Week, we thought we’d look at nutritional options for the first meal of the day.

Breakfast is more than just a meal, however--in fact, we’ve all heard that it’s “the most important meal of the day” (a belief shared by 93% of Americans according to a recent poll). So why do we risk sabotaging a day’s nutrition with the wrong kind of breakfast? Too many of the foods we eat when we wake up are high-fat and high-calorie, when they should really be high in nutrients we need to run efficiently (and protein to keep us full until lunchtime). And lest you think that skipping breakfast is a good way to avoid gaining weight, think again: 22% of people who skip breakfast are actually obese, and countless studies have shown that eating breakfast is an important part of a weight-loss strategy! So with that in mind, let’s take a look at some options for maintaining a breakfast routine that also encourages a healthy weight!

At its most basic, a healthy breakfast should contain a few simple things: whole grains, low-fat protein, low-fat dairy (if your diet allows it), and--very importantly--some fruits and vegetables. If you can manage to get a serving of each of these without exploding your calorie count, you should be in pretty good shape. Still, there is a bit of a balancing act at work here--try to focus on proteins like lean meat or fish, poultry or eggs, and put the whole grains and dairy to work providing protein too by selecting options like cottage cheese or skim milk and whole grain cereals, oatmeal or granola. This way, you’ll get the protein you need to hold you over while still hitting the rest of your goals. And if we haven’t convinced you with the multiple posts on it in the past, let’s reiterate: fruits and vegetables are essential components of a daily nutritional plan!

Beyond these basic guidelines, why not switch it up! Variety is the spice of life, and there are so many meals that fit these guidelines that it can fill up a lifetime of great eating! Check out some of the following links for help with coming up with ideas:

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/food-and-nutrition/art-20048294?footprints=mine

http://www.schoolnutrition.org/Level2_NSBW2014.aspx?id=18806

http://www.health.com/health/gallery/0,,20676415,00.html

And why not take the time to share some of your own best recipes! Let us know in the comments or post them to our Facebook page here!

Focus on National Nutrition Month!

Well folks, believe it or not, we are just over a week away from the “spring forward” at the beginning of Daylight Savings Time (it happens March 9 this year)--and although for many of us the weather may still be a bit uncooperative, we are headed for the beginning of spring and the return of fresh local food that comes with it! Perhaps this is why March is designated National Nutrition Month, when we take time to examine our eating habits and make changes to improve our diets. This year the theme is “Enjoy the Taste of Eating Right,” and with that in mind, we thought we’d focus on some great-tasting ways to improve your dietary health, and look at new developments in nutrition!

Aside from being a focus of our lives this March, nutrition is already in the news as of today, when it was announced that the “Nutrition facts” labels we’re so used to seeing printed on our foods would be getting an overhaul--in fact, this is the first change to the label since the FDA began requiring them over 20 years ago! The proposed changes still need to be approved, but if implemented they will make it much easier to tell exactly how many total calories are in food and drinks. They will also change the way serving sizes are calculated--since you’ve probably noticed that most food labels show a single serving size that’s far less than what you’re likely to eat! With these changes, the FDA is cutting down on the confusion, which will surely make it much easier to maintain a more nutritious diet.

These and other changes are important in terms of improving public awareness of nutrition, but scientifically speaking, the principles involved in a healthier diet are more or less the same as they’ve always been--focusing on fresh fruits and vegetables and whole grains, as well as plenty of healthy (lean) protein and a lack of added sugars and processing. Organic foods, grown with severely limited use of synthetic additives like pesticides and fertilizers, are a safer bet for an “all-natural” diet that favors fresh foods. For more info on the principles important to selecting fruits and vegetables, check out our post on the topic from last September. 

There are also lots of recipe resources out there to help you plan ways to increase the use of healthy foods in your diet. We’ve examined sites like Fruits and Veggies - More Matters and AllRecipes.com, but we are also fans of the “World’s Healthiest Foods” website which lets you use a menu to select the healthy foods you want to include, and then delivers a set of recipes that are quick, easy and most importantly, good for you!

With these and other resources available, we expect this National Nutrition Month to be the most effective yet at combating unhealthiness and teaching the public about ways in which they can be more nutritious without having to sacrifice money, time, or--and this is key--taste!

Focus on Happy Face Yoga!

Because Gary Sikorski’s Happy Face Yoga program is coming to Eastside Chiropractic Center for a special 4-week course, we thought we’d take some time this week to highlight some of the time-honored aspects of healing and wellness that Happy Face Yoga is sure to bring you. In applying those very same principles to the muscles of the face, facial yoga becomes a full-on exercise program dedicated to renewing vitality and giving some resuscitation to weakened facial muscles, resulting in a significantly younger-looking face.

Chances are, although you may not be familiar with the concept of “facial yoga,” you’re probably aware of much of what makes yoga in itself so special. In fact, since yoga is without a doubt one of the most popular and fastest-growing health and wellness trends, you’re almost definitely aware! In a 2012 study in Yoga Journal, it was reported that more than 20 million Americans practice yoga, an increase of 29% from 2008! The same study found that a whopping 44% of Americans are interesting in trying yoga--meaning that if you don’t practice yoga yourself, you definitely know someone who does!

But what about facial yoga? Well, the idea there is to combine certain well-known aspects of yogic practice--conscious breathing, relaxation, and patient muscle training with principles of modern fitness training and anti-aging concepts in order to create a completely safe and non-invasive form of fending off the signs of age. In the same way that one might use strength or conditioning training to stimulate and exercise the many muscles of the body, facial yoga uses scientifically-attuned strength exercises to stimulate and tone 57 muscles of the face. The result, in the words of many happy customers, is akin to those of a facelift--but of course, without the nastiness of invasive surgery, high medical costs, and troubling side effects!

In fact, the raves for Happy Face Yoga have come in from everywhere, from regular folks who’ve taken the course to news outlets like CNN--who examined the course for their website--as well as the New York Times, who said the exercises might help with prevention of signs of aging and noted that “[the course] is a bargain when compared with a laser peel”.

Still need convincing? Check out the many press clipping and real-life testimonials on the Happy Face Yoga website along with a blog, samples of exercises, and more info on exactly what facial yoga is all about. And we’ll see you at our special 4-week course, starting Tuesday, April 8 at 6:00PM!

Focus on winter driving safety!

We’ve dealt with plenty of cold weather topics on the blog, from ergonomic practices in snow shoveling to winter sports, but one important topic we haven’t dealt with is winter driving. But if recent snowstorms have taught us anything, it’s that this topic is as important as any this season! For further proof, just look at the recent mess in Atlanta and much of the Southeast after a rare-but-expected snowstorm paralyzed the region. As you can see, a little winter preparedness goes a long, long way! With that mind, let’s take a look at some simple ways to ensure a safe season and still get where you’re going.

The first step in winter safety is to simply be prepared. For instance, you should make sure that your vehicle is properly winterized. Before even attempting to drive in wintry conditions, get your car checked out to make sure it’s in tip-top shape. This includes checking the ignition, battery, brakes, wiring, hoses and fan belts. Also be sure to keep a road safety “survival kit” in your car including things like tools, a shovel and/or ice scraper, jumper cables and a flashlight. Make sure that you’ve got a means of communication like a charged cell phone, or that you can get attention on the road in case of a break-down of some kind--this can be achieved with bright-colored cloth, flares or reflective triangles.

But even the most smoothly-running car can experience problems on the road--this is as true of vehicles with All-Wheel Drive, Anti-Lock brakes, you name it! Nothing can replace basic safety awareness, especially where snow-logged or icy roads are concerned. Always drive slowly, giving yourself plenty of room to stop (it takes a vehicle about three times longer to come to a stop on wintry roads than it does normally), and always brake gently to avoid skidding. If your front or back wheels do begin to skid, take your foot off the accelerator and gently steer in the direction of the skid to maintain control. It may take a few seconds to get control back, but be careful not to oversteer, which can cause the skid to get worse. Above all, stay alert, don’t panic, and take your time getting places!

Certain road hazards like black ice (one of the winter’s worst aspects for drivers) can be difficult to avoid and harder still to predict. These and other hazards should be treated with extreme caution, and drivers should be sure not to put themselves and their car through more than it can handle. If you must drive in snow, be sure to give plows time to do their work and avoid rushing around; sometimes the safest choice is simply to stay home.

Keeping all these warnings in mind, however, should result in a safe and pleasant winter that hopefully won’t provide too much inconvenience. After all, nobody loves shoveling snow or scraping windshields, but a beautiful view of the snowy landscapes of the northeast might make it worthwhile from time to time! Get out there and enjoy yourself, but stay safe and alert!

Focus on football, part 2!

Wow, it seems like just yesterday that we previewed the 2013-14 NFL season with a post exploring the connection between football and spinal health. Now, with Super Bowl Sunday just a few days away, we thought we’d take a look back at the sport, which is the most popular in the country despite becoming increasingly infamous for the danger it can sometimes pose to its players. In fact, controversies about serious injuries like concussions have come to a head recently and caused many to rethink their allegiance to the NFL. But is there a way to play football without the risk of injury? And is there room for changes that increase protection for players without compromising the essence of the game? Let’s explore!

Concussions aside, one major aspect of football would seem to wreak havoc on one’s health--and spinal health in particular: tackling! After all, one of the fundamental aspects of the game is the process of hitting or getting hit by another player straight-on. You’d be forgiven for thinking this bears some resemblance to a head-on collision in an automobile, which often causes whiplash! But the fact is, there are safe ways and unsafe ways to tackle, and training in football often stresses the importance of tackling with the kind of discipline that ensures the impacts are absorbed safely. Proper equipment is also key, as it stabilizes the spine and neck and prevents either from moving beyond their normal range of motion. And lastly, the spine (especially its delicate discs) of football players is insulated by the protective muscles that surround it--meaning that only really catastrophic hits will have an injurious effect. Of course it does happen, but when the game is played safely and correctly, it is kept to an absolute minimum.

But the best-known health risk associated with football by far is that of concussions, which have been in the news to such an extent that calls for reforms have grown increasingly popular in the public. This fall, PBS aired a documentary entitled “League of Denial” that brought the issue to the forefront (it’s currently available to be viewed online here). The outcry was swift, and the NFL moved to reassure the public that it was working on the issue--but have they done enough? For instance, they have upgraded the helmets worn in the sport to better protect against head trauma--but, they stress, the concussion risk can’t be altogether eliminated. Some of the news on this topic is downright tragic: there’s currently a multi-million dollar lawsuit being litigated against the NFL from players and former players who feel they deserve compensation for the injuries they sustained as players. It’s always sad when a player is hurt irreparably by the sport he loves, and the statistics around concussions are quite sobering. Still, the sport is more popular than ever, with viewership statistics and revenue through the roof.

So where does that leave the public? It’s hard to say--but youth participation in the sport is declining, which will hurt its popularity in the long run. So the question of injuries and concussion risk is something that the NFL will have to deal with in a deeper more substantive way before long. In the meantime, improving the safety of equipment and raising awareness seem to be valuable ways to move toward the changes the public needs to see.