Stop Dreaming About Quality Sleep and Do Something!

Stop Dreaming About Quality Sleep and Do Something!

An old Chinese proverb states, "Only when one cannot sleep does one know how long the night is." Anyone who's ever experienced an occasional bout with insomnia—and that's most of us—can relate to this all too well.

In fact, surveys have shown that between 40 and 60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches and pains caused by uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality sleep.

Sleep is critical to good health and functioning, so lack of it is a serious matter. "Sleep is one of the most important functions of the brain," says Frederick R. Carrick, DC, PhD, president of the American Chiropractic Association's Council on Neurology. Through it, our bodies recharge and renew for the next day's challenges.

As wellness experts, doctors of chiropractic can provide patients with a different approach to their sleeping problems— without the use of sleeping pills, which leave many people in a mental haze the next morning. To start, here are a few helpful tips they would recommend for the sleepless in Seattle (or any city, for that matter):

• Exercise regularly. Exercising in the morning is best, but if you must exercise in the evening, do so at least two or three hours before bedtime. Any later, and your increased heart rate can interfere with your sleep.
• Limit your intake of caffeinated beverages such as coffee, colas and tea—try to avoid them altogether late in the day and near bedtime. In addition, for each cup of caffeinated beverages you drink each day, drink an equal amount of water.
• If you have trouble sleeping and then get thirsty, drink tap water at room temperature (cold water may disturb the digestive system).
• Eat an early dinner. Eating after 6 p.m. may interfere with sleep as your body works to digest the food you’ve eaten.
• Go to bed at the same time each night and get up at the same time each morning. The routine will help your body know when it is time to rest.
• Keep your bedroom at a cool, comfortable temperature and try to make it as dark as possible when you’re ready for bed.
Creating a comfortable place to sleep by choosing the correct mattress and pillow is also essential to getting the quality sleep that your body needs to function at its best.
A mattress, for instance, should support the body’s weight evenly and allow the spine to stay in its natural alignment. Choosing the right one is a personal matter.

“There are a wide variety of comfort preferences. It’s very subjective,” says Brian Darcy, operations manager for Springwall, the manufacturer of premium-quality Chiropractic® sleep sets that ACA has endorsed for the past 38 years.

But regardless of whether you like your mattress firm or soft, give it a good trial run before you buy. Darcy recommends lying down on a mattress for a minimum of three to five minutes to get a good feel. Sitting on it simply won’t do.
Useful mattress facts...

• A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you're not getting the full support that you need.
• If you do have back pain and your mattress is too soft, you might want to firm up the support of your mattress by placing a board underneath it. But do this just until the pain goes away; such firmness is not good for "routine" sleeping.
• Every few months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum. It's also good to rotate the mattress frame every so often to reduce wear and tear.
• If you're waking up uncomfortable, it may be time for a new mattress. There is no standard life span for a mattress; it all depends on the kind of usage it gets.
• Be aware that changes in your life can signal the need for a new mattress. For example, if you've lost or gained a lot of weight, if a medical condition has changed the way you sleep, or even if you have changed partners, it could mean that it's time to find a new mattress that will accommodate those changes and help you sleep more soundly.
• If you're not in the market for a new mattress, and your current mattress is too firm, you can soften it up by putting a 1- to 2-inch-thick padding on top of it - usually available at mattress and bedding stores.

Next, pillow talk...

After investing in a quality mattress, don't forget to choose an equally supportive pillow, advises Peter Mckay, DC, who is in private practice in San Diego and also works as a consultant for Innovative Choices, the maker of the Therapeutica Pillow-another ACA-endorsed product. "People will spend thousands of dollars on a mattress and then skimp on a pillow that doesn't support their head and neck properly," he observes. A good pillow will keep the cervical (neck) section of the spine aligned with the thoracic and lumbar (chest and lower back) sections. "[The sections] move together and should be supported together."

• When choosing a pillow, be selective. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body.
• Be wary of pillows that are made out of mushy foam materials. The weight of your head can displace this kind of foam, leaving little support. Choose firmer foam and materials that press back and support the head.
• If you find yourself sleeping on your side with one hand propped under your pillow, that's a clue that you're not getting the support you need from that pillow.
• There is no such thing as a universal fit when it comes to pillows. Find one that is consistent with the shape and size of your body.

Chiropractic Care Can Help...

If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of chiropractic. Doctors of chiropractic are trained to treat spinal problems that can interfere with a restful night's sleep. They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep.

Visit the ACA Site, click here

Please visit our website for more information - click here -
or call our Chicago office: 312-269-5556
or our Homewood office 708.798.5556

Fibromyalgia

Fibromyalgia
If you or your loved ones have been diagnosed with fibromyalgia, you may be wondering what the disorder means for you. The condition still remains a mystery, although an estimated 3 to 6 percent of Americans, predominantly women, have fibromyalgia syndrome. Even diagnosing the condition can be complex: according to the National Fibromyalgia Association, it can take a patient up to 4 years to be accurately diagnosed.

Fibromyalgia is typically diagnosed in patients with:

• Widespread pain in all 4 quadrants of the body for a minimum of 3 months; and
• Tenderness or pain in at least 11 tender points when pressure is applied. These tender points cluster around the neck, shoulder, chest, hip, knee, and elbow regions.

Some fibromyalgia experts say, however, that many people may still have fibromyalgia with fewer than 11 tender points if they have widespread pain and several other common symptoms, including:

• Fatigue
• Sleep disorders
• Chronic headaches
• Dizziness or lightheadedness
• Cognitive or memory impairment
• Malaise and muscle pain after exertion
• Jaw pain
• Morning stiffness
• Menstrual cramping
• Irritable bowels
• Numbness and tingling sensations
• Skin and chemical sensitivities

Correct Diagnosis Is Key

Correct diagnosis of fibromyalgia is very elusive, so if you are diagnosed with the disorder—or suspect that you have it—seek the opinion of more than 1 health care provider. Other conditions may create fibromyalgia—like pain, fatigue, and other symptoms. Ruling other conditions out first is very important.
In addition to clinical evaluation that will assess possible causes of your pain, your doctor may need to order blood work to determine if you have:
• Anemia
• Hypothyroidism
• Lyme disease
• Other rheumatic diseases
• Hormonal imbalances
• Allergies and nutritional deficiencies
• Disorders that cause pain, fatigue, and other fibromyalgia-like symptoms.

If the tests show that you have 1 of these conditions, treatment will focus on addressing that problem first. If your pain is caused by a muscle or joint condition, chiropractic care may help relieve it more effectively than other therapies.

Treatment Alternatives


If no underlying cause for your symptoms can be identified, you may have classic fibromyalgia. The traditional allopathic approach includes a prescription of prednisone, anti-inflammatory agents, antidepressants, sleep medications, and muscle relaxants. These temporarily relieve the symptoms, but they do produce side effects. If you prefer a natural approach, the following suggestions may be helpful:
• Studies have shown that a combination of 300 to 600 mg of magnesium per day, along with malic acid, may significantly reduce may significantly reduce the number of tender points and the pain felt at those that remain. B vitamins may also be helpful.
• Eating more omega-3 fatty acids and fewer saturated fats has shown promise in fibromyalgia patients. Limit red meat and saturated fats and increase the amounts of omega-3 fatty acids by including fish, flax, and walnut oils in your diet. Fatty acid deficiencies can interfere with the nervous system and brain function, resulting in depression and poor memory and concentration.
• Improving the quality of sleep can help reduce fatigue. Watch your caffeine intake, especially before going to bed. Reduce TV and computer time. If you watch TV in the evening, choose relaxing, funny programs instead of programs with violent or disturbing content. Ask your doctor of chiropractic for other natural ways to help you sleep better.
• Stress-managing strategies can also help address anxiety or depression issues. Cognitive therapy has been shown helpful in relieving fibromyalgia patients’ negative emotions and depression by changing their perception of themselves and attitudes toward others.
• A traditional gym-based or aerobic exercise program may exacerbate fibromyalgia symptoms and is not recommended. Instead, yoga, Pilates, or tai chi—which offer mild stretching, relaxation, and breathing techniques—may work better than vigorous exercise.
• Chiropractic care has consistently ranked as one of the therapeutic approaches that offer the most relief for the fibromyalgia patient. Your doctor of chiropractic can also include massage therapy, ultrasound, and electrical stimulation in the treatment program, which may help relieve stress, pain, and other symptoms.
Your doctor of chiropractic has the knowledge, training, and expertise to help you understand your problem and, in many cases, to manage it successfully. Remember, however, that the treatment program can be successful only with your active participation. If your doctor of chiropractic feels that he or she cannot help you, you will be directed to another health care provider.

Visit the ACA Site, click here

Please visit our website for more information - click here -
or call our Chicago office: 312-269-5556
or our Homewood office 708.798.5556

Visit the ACH Site, click here

Stroke

What Is Stroke?

Stroke is caused by a lack of blood supply to a portion of the brain, which causes that portion to die within just a few minutes. This lack of blood supply, also known as ischemia, results in long-term neurological effects because the cells in the brain do not regenerate.

The outcome of stroke depends on the person’s age, general health, the region of the brain affected by the stroke, the type of stroke, and the extent of the brain damage. Common long-term effects include difficulty speaking, poor memory, altered emotions, poor recognition of previously familiar objects and people, amnesia, deformities of the extremities, and difficulty with movement, including weakness and paralysis. The weakness and paralysis often affect one side of the body—usually opposite the stroke location. Some of the effects can be permanent, while others may resolve with time and treatment.

What Are the Warning Signs of Stroke?

Sometimes people experience a “pre-stroke”—a short term lack of blood supply to the brain, also called a transient ischemic attack. The loss of blood supply lasts from seconds to just a few minutes and does not result in permanent damage. This condition is often a precursor to a full-scale stroke, so any symptoms associated with it should be investigated immediately.

What Should I Do If I Have Any of the Symptoms?

If you, your friend, or a family member is having any symptoms, seek medical care immediately:

• Dial 911 or have someone take you or your friend to the nearest emergency room. Do NOT let the person with the symptoms drive or stay home.
• Try to remember the time of onset of your symptoms and what symptoms you’re having. This information will help the treating doctors provide the best possible care for you.

Remember: The sooner you seek emergency medical assistance, the better the chances of minimizing the damage from a stroke. The person with the symptoms should seek medical care even if:

• Not all symptoms are present.
• The symptoms go away after a short time.
• He or she has the symptoms with no real pain.
• He or she denies the symptoms,

What Is the Treatment for Stroke?

There are generally three separate stages of treatment for stroke: prevention, therapy immediately after stroke, and post-stroke rehabilitation.

Stroke prevention is based on treating underlying risk factors (see tips below). Acute stroke therapies try to stop a stroke while it is happening. These include anticoagulants that help break up or prevent further formation of blood clots and efforts to support the person’s vital functions, such as breathing. Post-stroke rehabilitation helps overcome some of the disabilities that result from the brain damage. For most stroke patients, physical therapy, occupational therapy, and speech therapy form the base of a rehabilitation program.

How Can I Reduce My Risk of a Stroke?

1. Stop smoking. In some people, smoking cessation can reduce the risk of a stroke to that of a non-smoker. Smoking causes damage to the blood vessels throughout the body. Some of the chemicals in tobacco smoke take the place of oxygen in the blood, increasing the likelihood of loss of blood supply to the brain.
2. Eat a healthy diet. Eat only sensible portions of foods. Avoid foods high in saturated and trans fats.
3. Keep your blood pressure under control.
4. Get regular physical examinations and follow your doctor’s orders.

Is There Risk of Stroke from Neck Manipulation?

Neck manipulation is a remarkably safe procedure. Although some reports have associated upper high velocity neck manipulation with a certain kind of stroke, or vertebral artery dissection, there is not yet a clear understanding of the connection. While we don’t know the actual incidence of stroke associated with high velocity upper neck manipulation, the occurrence does appear to be rare, based upon the clinical reports and scientific studies to date. The chiropractic profession is actively researching stroke and neck manipulation and available safe alternative conservative therapies.
It has also been suggested, for example, that sudden severe upper-neck pain and/or headache, which may indicate a pre-stroke condition, could cause someone to visit a doctor of chiropractic. In addition, some regular everyday activities, such as stargazing, rapidly turning the head while driving, and even having a shampoo in a hair salon may cause aneurysm—a widening of an artery resulting from the weakening of the artery walls—of the neck arteries, resulting in stroke. These events remain very difficult to predict.

If you are visiting your doctor of chiropractic with upper-neck pain or headache, be very specific about your symptoms, so that he or she can provide the safest and most effective treatment, even if it involves referral to another health care provider. There are various head and neck positions and forms of joint movement. Depending on your clinical condition, joint mobilization, therapeutic exercise, soft-tissue techniques, and other therapies can also be recommended. If the issue of stroke concerns you, do not hesitate to discuss it with your doctor of chiropractic.

Warning signs of stroke include ANY of the following:

• Sudden difficulty speaking (slurred speech) or understanding what people are saying
• Sudden onset of confusion or altered mental status, such as loss of consciousness, or not recognizing people who should be familiar
• Sudden numbness or tingling on one side of the face or body, or both
• Sudden onset of dizziness or unsteadiness, loss of balance or coordination, or both
• Sudden difficulty walking or standing upright
• Sudden severe headache
• Sudden severe unexplained upper-neck pain
• Sudden trouble with vision or sight.

Visit the ACA Site, click here

Please visit our website for more information - click here -
or call our Chicago office: 312-269-5556
or our Homewood office 708.798.5556

Back in the Swing

Golf is a common summer-time activity that those of us who live in the northern parts of the country don’t participate in year-round. The physical demands of golf are much different from what most people experience in their daily lives and therefore, we should prepare our bodies for the specific physical stresses of golf so we can enjoy the game. Below are some exercises that can be done to prepare your body for tee time.

• Endurance training – The game of golf is usually played over a three- to five-hour time period, requiring a certain level of endurance. Deadlifts and anterior reaches are good for working on endurance.
• Joint mobility and stability – The explosive golf swing requires a high level of execution, coordination and power. Try standing with arms hanging at your sides (with or without weights) and gently leaning to one side. Repeat on the other side.
• Working on the trunk and shoulders – Golfers’ ability to turn their shoulders will be determined by the coordinated strength of their core and their ability to rotate through the spine. Various chopping and lifting exercises will help.
• Training pelvic tilt – If golfers are not conditioned properly, they will begin flexing their spine in order to address the ball, as opposed to hinging at the hip. On all fours, gently arch your back up toward the ceiling as you breathe in. On the exhale, gently push your bellybutton toward the floor and curve your back in the opposite direction, looking up toward the ceiling.

Please visit our website for more information - click here -
or call our Chicago office: 312-269-5556
or our Homewood office 708.798.5556