Category: Improved Health

Modern life is full of pressure, stress and frustration. Worrying about your job security, being overworked, driving in rush-hour traffic, arguing with your spouse – all these create stress. According to a recent survey by the American Psychology Association, fifty-four percent of Americans are concerned about the level of stress in their everyday lives and two-thirds of Americans say they are likely to seek help for stress. You may feel physical stress as the result of too much to do, not enough sleep, a poor diet or the effects of an illness. Stress can also be mental: when you worry about money, a loved one’s illness, retirement, or experience an emotionally devastating event, such as the death of a spouse or being fired from work.

However, much of our stress comes from less dramatic everyday responsibilities. Obligations and pressures which are both physical and mental are not always obvious to us. In response to these daily strains your body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to your muscles. This response is intended to help your body react quickly and effectively to a high-pressure situation.

The Stress Response

Often referred to as the “fight-or-flight” reaction, the stress response occurs automatically when you feel threatened. Your body’s fight-or-flight reaction has strong biological roots. It’s there for self-preservation. This reaction gave early humans the energy to fight aggressors or run from predators and was important to help the human species survive. But today, instead of protecting you, it may have the opposite effect. If you are constantly stressed you may actually be more vulnerable to life-threatening health problems.

Any sort of change in life can make you feel stressed, even good change. It’s not just the change or event itself, but also how you react to it that matters. What may be stressful is different for each person. For example, one person may not feel stressed by retiring from work, while another may feel stressed.

How Stress Affects Your Body

When you experience stress, your pituitary gland responds by increasing the release of a hormone called adrenocorticotropic hormone (ACTH). When the pituitary sends out this burst of ACTH, it’s like an alarm system going off deep inside your brain. This alarm tells your adrenal glands, situated atop your kidneys, to release a flood of stress hormones into your bloodstream, including cortisol and adrenaline. These stress hormones cause a whole series of physiological changes in your body, such as increasing your heart rate and blood pressure, shutting down your digestive system, and altering your immune system. Once the perceived threat is gone, the levels of cortisol and adrenaline in your bloodstream decline, and your heart rate and blood pressure and all of your other body functions return to normal.

In response to stress your body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to your muscles. This response is intended to help your body react quickly and effectively to a high-pressure situation.

If stressful situations pile up one after another, your body has no chance to recover. This long-term activation of the stress-response system can disrupt almost all your body’s processes. Some of the most common physical responses to chronic stress are experienced in the digestive system. For example, stomach aches or diarrhea are very common when you’re stressed. This happens because stress hormones slow the release of stomach acid and the emptying of the stomach. The same hormones also stimulate the colon, which speeds the passage of its contents.

Chronic stress tends to dampen your immune system as well, making you more susceptible to colds and other infections. Typically, your immune system responds to infection by releasing several substances that cause inflammation. Chronic systemic inflammation contributes to the development of many degenerative diseases.

Stress has been linked with the nervous system as well, since it can lead to depression, anxiety, panic attacks and dementia. Over time, the chronic release of cortisol can cause damage to several structures in the brain. Excessive amounts of cortisol can also cause sleep disturbances and a loss of sex drive. The cardiovascular system is also affected by stress because there may be an increase in both heart rate and blood pressure, which may lead to heart attacks or strokes.

Exactly how you react to a specific stressor may be completely different from anyone else. Some people are naturally laid-back about almost everything, while others react strongly at the slightest hint of stress. If you have had any of the following conditions, it may be a sign that you are suffering from stress: Anxiety, Insomnia, back pain, relationship problems, constipation, shortness of breath, depression, stiff neck, fatigue, upset stomach, and weight gain or loss.

After decades of research, it is clear that the negative effects associated with stress are real. Although you may not always be able to avoid stressful situations, there are a number of things that you can do to reduce the effect that stress has on your body. The first is relaxation. Learning to relax doesn’t have to be difficult. Here are some simple techniques to help get you started on your way to tranquility.

Relaxed Breathing

Have you ever noticed how you breathe when you’re stressed? Stress typically causes rapid, shallow breathing. This kind of breathing sustains other aspects of the stress response, such as rapid heart rate and perspiration. If you can get control of your breathing, the spiraling effects of acute stress will automatically become less intense. Relaxed breathing, also called diaphragmatic breathing, can help you.

Practice this basic technique twice a day, every day, and whenever you feel tense. Follow these steps:

Inhale. With your mouth closed and your shoulders relaxed, inhale as slowly and deeply as you can to the count of six. As you do that, push your stomach out. Allow the air to fill your diaphragm. Hold. Keep the air in your lungs as you slowly count to four. Exhale. Release the air through your mouth as you slowly count to six. Repeat. Complete the inhale-hold-exhale cycle three to five times.

Progressive Muscle Relaxation

The goal of progressive muscle relaxation is to reduce the tension in your muscles. First, find a quiet place where you’ll be free from interruption. Loosen tight clothing and remove your glasses or contacts if you’d like.

Tense each muscle group for at least five seconds and then relax for at least 30 seconds. Repeat before moving to the next muscle group.

• Upper part of your face. Lift your eyebrows toward the ceiling, feeling the tension in your forehead and scalp. Relax. Repeat.
• Central part of your face. Squint your eyes tightly and wrinkle your nose and mouth, feeling the tension in the center of your face. Relax. Repeat.
• Lower part of your face. Clench your teeth and pull back the corners of your mouth toward your ears. Show your teeth like a snarling dog. Relax. Repeat.
• Neck. Gently touch your chin to your chest. Feel the pull in the back of your neck as it spreads into your head. Relax. Repeat.
• Shoulders. Pull your shoulders up toward your ears, feeling the tension in your shoulders, head, neck and upper back. Relax. Repeat.
• Upper arms. Pull your arms back and press your elbows in toward the sides of your body. Try not to tense your lower arms. Feel the tension in your arms, shoulders and into your back. Relax. Repeat.
• Hands and lower arms. Make a tight fist and pull up your wrists. Feel the tension in your hands, knuckles and lower arms. Relax. Repeat.
• Chest, shoulders and upper back. Pull your shoulders back as if you’re trying to make your shoulder blades touch. Relax. Repeat.
• Stomach. Pull your stomach in toward your spine, tightening your abdominal muscles. Relax. Repeat.
• Upper legs. Squeeze your knees together and lift your legs up off the chair or from wherever you’re relaxing. Feel the tension in your thighs. Relax. Repeat.
• Lower legs. Raise your feet toward the ceiling while flexing them toward your body. Feel the tension in your calves. Relax. Repeat.
• Feet. Turn your feet inward and curl your toes up and out. Relax. Repeat.

Perform progressive muscle relaxation at least once or twice each day to get the maximum benefit. Each session should last about 10 minutes.

Listen to Soothing Sounds

If you have about 10 minutes and a quiet room, you can take a mental vacation almost anytime. Consider these two types of relaxation CDs or tapes to help you unwind, rest your mind or take a visual journey to a peaceful place.

Spoken word. These CDs use spoken suggestions to guide your meditation, educate you on stress reduction or take you on an imaginary visual journey to a peaceful place. Soothing music or nature sounds. Music has the power to affect your thoughts and feelings. Soft, soothing music can help you relax and lower your stress level. No one CD works for everyone, so try several CDs to find which works best for you. When possible, listen to samples in the store. Consider asking your friends or a trusted professional for recommendations.

Exercise

Exercise is a good way to deal with stress because it is a healthy way to relieve your pent-up energy and tension. It also helps you get in better shape, which makes you feel better overall. By getting physically active, you can decrease your levels of anxiety and stress and elevate your moods. Numerous studies have shown that people who begin exercise programs, either at home or at work, demonstrate a marked improvement in their ability to concentrate, are able to sleep better, suffer from fewer illnesses, suffer from less pain and report a much higher quality of life than those who do not exercise. This is even true of people who had not begun an exercise program until they were in their 40s, 50s, 60s or even 70s. So if you want to feel better and improve your quality of life, get active!

Chiropractic is so much more than simply a means of relieving pain. Ultimately, the goal of chiropractic treatment is to restore the body to its natural state of optimal health.

Regular chiropractic care, eating a healthy diet, taking vitamin supplements, keeping your weight under control and stress management are all part of an overall wellness lifestyle that, if followed, results in a longer, healthier and pain-free life. Here are a list of basic tips to help you maintain a healthier, more vibrant body.

Regular Chiropractic Care

The chiropractic approach to healthcare is holistic, meaning that it addresses your overall health. Numerous studies have demonstrated that chiropractic care is one of the most effective treatments for back pain, neck pain, headaches, whiplash, sports injuries and many other types of musculoskeletal problems. It has even been shown to be effective in reducing high blood pressure, decreasing the frequency of childhood ear infections (otitis media) and improving the symptoms of asthma.

Chiropractic is so much more than simply a means of relieving pain. Ultimately, the goal of the chiropractic treatment is to restore the body to its natural state of optimal health. In order to accomplish this, chiropractors use a variety of treatment methods, including manual adjustments, massage, trigger point therapy, nutrition, exercise rehabilitation, and massage, as well as counseling on lifestyle issues that impact your health. Since the body has a remarkable ability to heal itself and to maintain its own health, my primary focus is simply to remove those things which interfere with the body’s normal healing ability.

Chiropractors understand that within each of us is an innate wisdom, a health energy, that will express itself as perfect health and well-being if we simply allow it to. Therefore, the focus of chiropractic care is simply to remove any physiological blocks to the proper expression of the body’s innate wisdom. Once these subluxations are removed, health is the natural consequence.

Just like continuing an exercise program and eating well in order to sustain the benefits of exercise and proper diet, it is necessary to continue chiropractic care to ensure the health of your musculoskeletal system. When you make routine chiropractic care a part of your lifestyle, you avoid many of the aches and pains that so many people suffer through, your joints will last longer and you will be able to engage in more of the activities you love.

Many years ago, dentists convinced everyone that the best time to go to the dentist is before your teeth hurt – that routine dental care will help your teeth remain healthy for a long time. It is important to remember that, just like your teeth, your spine experiences normal wear and tear – you walk, drive, sit, lift, sleep and bend. Regular chiropractic care can help you feel better, move with more freedom, and stay healthier throughout your lifetime. Although you can enjoy the benefits of chiropractic care even if you are only treated for a short time, the real benefits come into play when you make chiropractic care a part of your lifestyle.

Maintain Good Posture

Poor posture creates a lot of stress on your spine and chronic muscle tension, leading to pain and stiffness. This happens because the weight of your upper body must be supported by your back muscles instead of the bones of your spine. The further your posture deviates from normal, the greater the stress on your back and the more pain that you will experience.

To illustrate this idea, think about carrying a briefcase. If you had to carry your briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would be completely exhausted. This is because carrying the briefcase far away from the center of your body places an undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly because the briefcase is closer to the center of your body and the weight is, therefore, supported by the bones of the skeleton, rather than the muscles.

A simple exercise to improve your posture is called the Wall Posture Exercise. To do this exercise, simply find a flat wall. Rest your back against the wall and scoot your heels, shoulders and head back until the touch the wall. Holding this posture, step away from the wall and try to hold this posture as long as you can while you go about your day.

Reduce Your Stress

Modern life is full of pressure, stress and frustration. Worrying about your job security, being overworked, driving in rush-hour traffic, arguing with your spouse – all these create stress. According to a recent survey by the American Psychology Association, fifty-four percent of Americans are concerned about the level of stress in their everyday lives and two-thirds of Americans say they are likely to seek help for stress.

You may feel physical stress as the result of too much to do, not enough sleep, a poor diet or the effects of an illness. Stress can also be mental: when you worry about money, a loved one’s illness, retirement, or experience an emotionally devastating event, such as the death of a spouse or being fired from work.

However, much of our stress comes from less dramatic everyday responsibilities. Obligations and pressures which are both physical and mental are not always obvious to us. In response to these daily strains your body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to your muscles. This response is intended to help your body react quickly and effectively to a high-pressure situation.

After decades of research, it is clear that the negative effects associated with stress are real. Although you may not always be able to avoid stressful situations, there are a number of things that you can do to reduce the effect that stress has on your body. The first is relaxation. Learning to relax doesn’t have to be difficult. You can learn about specific techniques for stress reduction in the Stress Reduction section of this website.

Maintain a Healthy Body Weight

Most people know that excessive body weight contributes to the development of a number of conditions, such as coronary heart disease, diabetes, high blood pressure, and colon cancer. However, it may also be a major contributing factor for the development of low back pain. The spine is designed to carry a certain amount of body weight. When it is exposed to the excess pressure of being overweight, the spine becomes stressed and, over time, can suffer structural damage. Being overweight significantly contributes to symptoms associated with osteoporosis, osteoarthritis (OA), rheumatoid arthritis (RA), degenerative disc disease (DDD), spinal stenosis, and spondylolisthesis.

In addition to back pain, those who are overweight may suffer from fatigue, as well as difficulty breathing and shortness of breath during short periods of exercise. If the fatigue and shortness of breath causes one to avoid activity and exercise, then this can indirectly lead to back pain as lack of exercise contributes to many common forms of back pain.

If you are currently overweight and suffer from low back pain, talk to your doctor about effective ways to lose weight. Not only will your back pain improve, but you will decrease your risk of most major degenerative diseases at the same time.

Sleep on a Good Mattress

Good health and sleep are closely linked. Just as we improve our eating habits for better health, we should also improve our sleep habits. Sleep debt is a costly problem in our society, both fiscally and physically. Sleep should be a priority and not just a negotiable need determined by our busy schedules. Good sleep not only reduces costly back problems but also helps to prepare us for a more productive, alert and safe day ahead.

Here are some tips to help you select the proper mattress for you:

• Personal preference should ultimately determine what mattress to purchase. Any mattress that helps someone sleep without pain and stiffness is the best mattress for that individual. There is no single mattress that works for all people with low back pain.
• Find a mattress with sufficient back support to reduce low back pain. A good mattress should provide support while allowing for the natural curves and alignment of the spine. Medium-firm mattresses usually provide more back pain relief than firm mattresses.
• Know when it’s time to get a new mattress. If an old mattress sags visibly in the middle, it is probably time to purchase a new one. Putting boards under a sagging mattress is only a short-term fix and may cause more back problems and low back pain in the long run.
• Be wary of mattress advertising gimmicks. Claims that a mattress is “orthopedic” or “medically-approved” should be viewed skeptically. There has not been extensive medical research or controlled clinical trials on the topic of mattresses and low back pain. You must determine whether or not extra features on a mattress make it more comfortable or supportive for your back.
• A 12 oz. can of Pepsi™ contains 10 teaspoons of sugar
• A 2 oz. package of candy contains 11 teaspoons of sugar
• A 16 oz. cup of lemonade contains 13 teaspoons of sugar
• A cup of Frosted Flakes™ contains 4 teaspoons of sugar
• seasonal depression (also known as Seasonal Affective Disorder)
• poor quality of sleep
• a loss in work performance (especially in night-shift workers)
• disrupted melatonin regulation
• depressed cortical brain activity
• depressed immune function

Whenever you run, walk or stand, your feet form the foundation of your body. Sometimes, though, the shape of your foot or an injury can affect the angle at which your foot strikes the ground. If severe enough, this can cause pain in the foot, as well as in the legs, low back and other areas of the body.

Because of the importance of the feet in our lives, stabilizing them is an important part of chiropractic care. If you have an imbalance in your feet, your chiropractor may suggest orthotics. These customized shoe inserts can reduce symptoms and improve your walking and running without the need for treatments like surgery.

How Orthotics Work

Orthotics change the angle at which the foot strikes the ground. They can also absorb some of the impact when you walk or run, improve your balance and shift pressure from sore parts of the foot.

One type of orthotics is used for people with soft tissue problems, such as diabetes. These shoe inserts can reduce the pressure on areas of the feet where ulcers (open sores) may occur. This may reduce the need for amputation.

The other type of orthotics is designed to improve how the foot strikes the ground. They basically work by bringing the ground up to the foot. These can also be used to treat conditions such as tendinitis and shin splints.

For example, people whose ankle rolls inward as they walk or run — pronation — may be given orthotics to keep their foot, ankle and leg in alignment. This can reduce pain in the feet, knees and hips. It may also reduce the wear and tear on the joints.

Fitting of Orthotics

Over-the-counter shoe inserts are available at pharmacies and sports or shoe stores. In many cases, these will work fine. For more serious foot conditions, a customized orthotic can work better. These are shaped specifically to fit your foot. They are also made of stronger materials and will last longer.

To fit your orthotics, your chiropractor will examine your feet and watch you walk. He or she will also ask you about symptoms that you might be having, such as pain in the foot or legs, and whether you have any health conditions such as diabetes.

If your chiropractor decides that orthotics are a good option for you, he or she will take a three-dimensional picture of your foot or use a mold to create a replica of your foot shape. These will be used to create an orthotic that is designed to improve your comfort and mobility.

If you are experiencing pain your feet or legs, ask your chiropractor whether orthotics might be a good fit for you.