Poison in the Medicine Cabinet

Acetaminophen overdose is the leading cause of liver failure in both the United States and Great Britain. Fifty percent of all acute liver failure in the U.S. is attributed to acetaminophen consumption. While many of these cases result from an overdose, either intentional or unintentional, even "correct dosage" has been linked in some cases to liver damage, liver failure and death. In the United States, approximately 56,000 liver injuries requiring emergency treatment, 26,000 hospitalizations and 458 deaths per year are attributed to acetaminophen consumption.

One of the main problems with this popular drug is how easy it is to overdose unintentionally. The FDA is well aware of the dangers of acetaminophen and recommended stronger label warnings in 2002. In 2009. it recommended that the standard dose be lowered.

Exceptional risk factors for acetaminophen poisoning include:

• fasting (which frequently occurs when people are ill or in extreme pain)
• dieting
• alcohol consumption
• mixing medications (acetaminophen is an ingredient in many cold and flu remedies and pain medications.)
• AIDS
• liver disease
• malnutrition
• anorexia
• kidney disease

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Clean is Green

What is the grimiest spot in your office? Not the toilet seat for sure! The grimiest spot is actually a three-way tie between your computer keyboard, the telephone handset and every light switch on the office wall.

Advances in cleaning solutions, tools and methods make cleaning jobs easier and green. Here are a few of the best solutions to get rid of our germy problems:

Clean as you go

When we let messes accumulate all week and then do the big warrior cleaning assault on Saturday, the job will be twice as hard, take twice the time and consume more resources. Cleaning as you go will not only save time, but it will save on chemicals, water and electricity use.

Prevent clutter

Seasoned experts claim that 40 percent of home and office care cleaning results from simply too much junk, litter and clutter around the place and under our feet. De-clutter your space by getting rid of old magazines, knickknacks perched on counters, pens that don’t work, computer manuals that are extinct and extra phone books and phones.

Get rid of dirt at the door

It is estimated that 80 percent of the dirt you sweep, dust or vacuum out of your home or office comes in through the entrance. Well-placed mats inside and outside every entrance are a small investment with wonderful returns.

Make cleaning convenient

To keep things in top shape, we need to have cleaning supplies ready to go. Just as we put our necklaces and earrings into jewelry boxes, tools into chests and money into wallets, we should invest in a versatile plastic carry caddy to store and organize our basic cleaning supplies.

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Dr. Kruse's 2012 publications

During 2011, Dr. Kruse had the honor of being published four times. Dr. Kruse was published again in January, 2012. 

Altern Complement Med. 2012 Jan;18(1):96-9.

Large C4/5 spondylotic disc bulge resulting in spinal stenosis and myelomalacia in a Klippel-Feil patient.

 

Kruse RA, Cambron JA.

Source

 

1 Chiropractic Care, Ltd. and Chiropractic Care Millennium Park , Chicago, IL.

Abstract

 

Abstract Objectives: The purpose of this report is to document a case of cervical spinal stenosis and myelomalacia in a patient with Klippel-Feil (KF) syndrome with a large C4/5 disc bulge presenting with cervical radiculopathy. Subject: A 39-year-old man was referred to a private chiropractic practice for a consultation. He complained of limited motion in his neck with pain and numbness radiating down both arms and left leg. Diagnostic imaging revealed KF syndrome and a large spondylotic disc bulge at C4/5 compressing the cord and causing myelomalacia. A plethora of symptoms and objective findings associated with KF syndrome were also present. Results: After reviewing the previous diagnostic imaging, examining this patient, and discovering that upper motor neuron pathological reflexes were present, the patient was recommended to proceed with the surgical intervention as recommended by his neurosurgeon. No chiropractic care was rendered. Conclusions: This patient presented with primary complaints consistent with cervical radiculopathy. However, due to the severity of the neurologic findings and presence of myelomalacia, the patient was not treated. The patient had not previously been diagnosed with KF syndrome, although he presented clinically with many of the congenital issues commonly associated with the condition. This case demonstrates the vital importance of differential diagnostic skills as well as the need to continue fostering improved communication and integration of care among various clinical disciplines for patients presenting with challenging symptoms.

 

Take a look at the publications page on my web site to read the all the articles.

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A Repeat of Great Winter / Snow Information!

When snow, ice and frigid weather blast into town, watch out, says the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you're not in shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can all pose the potential for spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.

"Simply put, warming up is essential," says Olympic speedskating gold and silver medalist Derek Parra. "In fact, when pressed for time, it's better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. Skipping your warm-up is the best way to get hurt." Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, UT, adds that, "You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe."

Derek Parra and the ACA suggest that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:
•Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
•Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
•Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
•Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.

Shoveling snow can also wreak havoc on the musculoskeletal system. The ACA suggests the following tips for exercise of the snow shoveling variety:
•If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
•Layer clothing to keep your muscles warm and flexible.
•Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.
•When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
•Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
•Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
•Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.

After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a doctor of chiropractic. "I've always believed in chiropractic care," says Parra. "I've used a lot of other treatments for injuries and pain, but the problem doesn't get fixed until I go to a doctor of chiropractic."

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Healthy Aging

The number of people living longer is increasing dramatically. An estimated 4.2 million U.S. residents now fall into the age group of the "oldest old"--85 years and older--with more than 40,000 having reached the age of 100. Evidence suggests, however, that good genes are only small part of the longevity puzzle. In fact, researchers now believe that chronic illness is not an inevitable consequence of aging, but that it results more often from lifestyle choices that we're perfectly free to reject. Follow this advice for healthy aging:

• Embrace a positive attitude - positive emotions may affect overall health through improving the immune function indirectly.
• Challenge your mind - consider mentally challenging activities such as crossword puzzles or learning a new language.
• Limit stress - humor, meditation, exercise and optimism are good ways to naturally reduce stress and relieve tension.
• Stay connected - social contacts may encourage us to take better care of ourselves or help us get through difficult times.
• Embrace exercise - find fun ways to stay in shape and feel good, such as dancing, gardening, cutting the grass, swimming, walking or jogging.
• Make healthy diet choices - choose whole natural foods like fresh fruits and vegetables, whole grains, good (unsaturated) fats, nuts, legumes and healthy sources of protein (white meat, fish and eggs).
• Choose quality health care - be sure that your health care provider supports various approaches to health care to present you with the safest and most effective treatment options available, and that he or she encourages you to be responsible for your health and involves you in decisions regarding your care.


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Everyday Office Ergonomics

Nearly anyone who has used a computer has experienced discomfort in the neck at some point. The most common cause is overuse of the neck muscles to hold the head up, instead of letting the spine do the job. Follow these tips to minimize discomfort in the workplace.

Adjust the monitor

In general, the screen should be about an arm’s length away and should always be placed at eye level.

Position the chair

Lower the chair until feet are well supported on the ground; adjust the seat depth so there is one-to-three fingers’ space between the front of the chair and the back of the knee; and position armrests so they are one inch below the forearm.


Choose a keyboard

A keyboard that allows angle and pitch adjustments is generally best so as to avoid severely bent wrists. Additionally, a keyboard tray can fix problems such as excessive reach for the keyboard and improper wrist angles when typing.
In addition to following these ergonomic tips, office workers should also take 15-second micro-breaks every hour to shake out their arms and allow their eyes to focus on something farther away than the computer screen.

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Happy New Year!

As 2012 brings me into my 22^nd year of practice, I am full of gratitude for everyone who has made this journey possible. Running two offices has, at times, been challenging, but I enjoy the diversity of the two locations. The beautiful village of Homewood has been my main office location for over a decade and I am now entering my 4^th year at the Michigan Avenue location, just across from Millennium Park. During 2011, I was honored to have had several published manuscripts; a chapter published in a text book, and have been involved in federally funded research studies. I continued to teach Cox Technic seminars around the country as well as hands-on seminars at my office. My web site is continually updated and I try to provide relevant information through my email blasts and this blog. Here’s wishing you a happy and healthy 2012!

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Dr. Kruse's 2011 publications

During 2011, Dr. Kruse had the honor of being published four times. Two case reports were published in the peer reviewed Journal of Chiropractic Medicine. One study found a possible connection between low vitamin D levels and a loss of sense of smell. The other case documented the treatment of low back pain in a patient who previously had lumbar spine fusion surgery. A larger research study was also published in the peer reviewed Journal of Manipulative and Physiologic Therapeutics. This retrospective study documented the effective treatment of lower back pain in a group of 32 patients who previously had spinal surgery. Dr. Kruse also had a chapter discussing back pain and pregnancy published in the latest edition of Dr. James Cox's text book on low back pain.

Take a look at the publications page on my web site to read the articles.

Treating Sports Injuries

Treating Sports Injuries
Sports and exercise are important steps to maintaining health. Unfortunately, however, injuries during participation in sports are all too common. Often, these injuries occur in beginners or those who don’t use proper safety equipment or become overzealous about an exercise regimen.

Strains and Sprains
• An acute twisting or overextension of a joint can lead to tears of muscles and tendons, called “strains,” and tears of ligaments result in “sprains.”
• In mild injuries, just a few fibers are torn or stretched. Severe injuries, where there is a tear through the full thickness of the structure, frequently require surgical intervention.
• The intervertebral disc, a ligament between the vertebrae of the spine that works as a shock absorber, can also be torn, resulting in a disc bulge and/or herniation.
Tendinosis
• In those who are training too much, overuse of a particular joint or joints in the body can result in pain and dysfunction. There injuries are called “overuse syndromes.”
• A common overuse injury is tendinosis, a condition in which the tendon becomes inflamed from repetitive use.
Stress Fractures
• Some athletes may experience a stress fracture, which occurs when an abnormal amount of stress is placed on a normal bone, such as in a runner who rapidly increases the amount of mileage, rather than gradually progressing to longer distances.
• Shin splints are caused by microfractures on the front surface of the tibia (shin bone). This is most often seen in runners, although other athletes can be affected.
Diagnosis and Treatment
Sports injuries are most often diagnosed from the history of the activity which brought on the pain, along with a physical examination. In some cases, X-rays are necessary to rule out a fracture. Fractures require the application of some stabilizing device, such as a cast, after the bone is put back into position. Rarely, surgical intervention is required. Magnetic resonance imaging (MRI) and ultrasound may also be used.

There is a relatively standard treatment protocol for most types of sports injuries, which involves:
• Rest. Generally no more than 48 hours of rest and/or immobilization is needed, depending on the severity of the injury.
• Ice or heat can help with pain reduction and tissue healing.
• Compression of the area may reduce the amount of swelling from the injury.
• Elevation of the injured arm or leg above the level of the heart is thought to be helpful in reducing swelling.
• Joint manipulation. Recent research has shown that, in some cases, joint manipulation can help with pain reduction and more rapid recovery.
Prevention
In many cases, sports injuries can be prevented. Proper conditioning, warm-up and cool-down procedures, understanding proper techniques and using appropriate safety equipment can substantially reduce injuries.

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Massage Gift Certificates...Perfect!

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Food Allergy and Intolerance

Food allergies and intolerances are often misunderstood. Although many people have adverse reactions to certain foods, true food allergy—a reaction triggered by the immune system—is uncommon.

What is a food allergy?

Food allergies occur when the immune system has an abnormal response to an otherwise harmless food. Once the immune system mistakenly decides that a particular food is harmful, it creates specific antibodies to it. The next time you eat that food, the immune system releases neutralizing chemicals, including histamine, to protect the body. These chemicals trigger a cascade of allergic symptoms that can affect the respiratory system, gastrointestinal tract, skin and/or the cardiovascular system.

What is food intolerance?

A food intolerance is a digestive system response—not an immune system response. It occurs when something in a food irritates a person’s digestive system or when a person is unable to properly digest or break down the food—often due to a lack of a specific enzyme.

If you have a food allergy, eating even the smallest amount of the food may trigger a serious allergic reaction. But if you have a food intolerance, you can often eat small amounts of the food without a problem.

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Don't Take Arthritis Lying Down

Don't Take Arthritis Lying Down

Years ago, doctors hardly ever told rheumatoid arthritis patients to "go take a hike" or "go for a swim." Arthritis was considered an inherent part of the aging process and a signal to a patient that it's time to slow down. But not so anymore. Recent research and clinical findings show that there is much more to life for arthritis patients than the traditional recommendation of bed rest and drug therapy.

What Is Rheumatoid Arthritis?

The word "arthritis" means "joint inflammation" and is often used in reference to rheumatic diseases. Rheumatic diseases include more than 100 conditions, including gout, fibromyalgia, osteoarthritis, psoriatic arthritis, and many more. Rheumatoid arthritis is also a rheumatic diseases, affecting about 1 percent of the U.S. population (about 2.1 million people.)1 Although rheumatoid arthritis often begins in middle age and is more frequent in the older generation, it can also start at a young age.

Rheumatoid arthritis causes pain, swelling, stiffness, and loss of function in the joints. Several features distinguish it from other kinds of arthritis:

• Tender, warm, and swollen joints.
• Fatigue, sometimes fever, and a general sense of not feeling well.
• Pain and stiffness lasts for more than 30 minutes after a long rest.
• The condition is symmetrical. If one hand is affected, the other one is, too.
• The wrist and finger joints closest to the hand are most frequently affected. Neck, shoulder, elbow, hip, knee, ankle, and feet joints can also be affected.
• The disease can last for years and can affect other parts of the body, not only the joints.2
Rheumatoid arthritis is highly individual. Some people suffer from mild arthritis that lasts from a few months to a few years and then goes away. Mild or moderate arthritis have periods of worsening symptoms (flares) and periods of remissions, when the patient feels better. People with severe arthritis feel pain most of the time. The pain lasts for many years and can cause serious joint damage and disability.

Should Arthritis Patients Exercise?

Exercise is critical in successful arthritis management. It helps maintain healthy and strong muscles, joint mobility, flexibility, endurance, and helps control weight. Rest, on the other hand, helps to decrease active joint inflammation, pain, and fatigue. For best results, arthritis patients need a good balance between the two: more rest during the active phase of arthritis, and more exercise during remission.2 During acute systematic flares or local joint flares, patients should put joints gently through their full range of motion once a day, with periods of rest. To see how much rest is best during flares, patients should talk to their health care providers.3

The following exercises are most frequently recommended for patients with arthritis:*

Type of Exercise Benefits Frequency of Exercise

Range-of-motion exercises, e.g. stretching and dance Help maintain normal joint movement and increase joint flexibility. Can be done daily and should be done at least every other day.

Strengthening exercises, e.g. weight lifting Help improve muscle strength, which is important to support and protect joints affected by arthritis. Should be done every other day, unless pain and swelling are severe.

Aerobic or endurance exercises, e.g. walking, bicycle riding, and swimming Help improve the cardiovascular system and muscle tone and control weight. Swimming is especially valuable because of its minimal risk of stress injuries and low impact on the body. Should be done for 20 to 30 minutes three times a week unless pain and swelling are severe.


* Adapted from Questions and Answers about Arthritis and Exercise.3

If patients experience
• Unusual or persistent fatigue,
• Increased weakness,
• Decreased range of motion,
• Increased joint swelling, or
• Pain that lasts more than one hour after exercising, they need to talk to their health care provider.3 Doctors of chiropractic will help arthritis patients develop or adjust their exercise programs to achieve maximum health benefits with minimal discomfort and will identify the activities that are off limits for this particular arthritis patient.

Nutrition for the Rheumatoid Arthritis Patient

Arthritis medications help suppress the immune system and slow the progression of the disease. But for those who prefer an alternative approach, nutrition may provide complementary support. Some evidence shows that nutrition can play a role in controlling the inflammation, and possibly also in slowing the progression of rheumatoid arthritis.

Some foods and nutritional supplements can be helpful in managing arthritis:

• Fatty-acid supplements: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and gamma linolenic acid (GLA). Several studies point to the effectiveness of these fatty acid supplements in reducing joint pain and swelling, and lessening reliance on corticosteroids.4,5
• Deep-sea fish, such as salmon, tuna, herring, and halibut, are sources of EPA and DHA. GLA is found in very few food sources, such as black currants and borage seed.
• Turmeric, a spice that's used to make curry dishes, may also be helpful. A 95 percent curcuminoid extract has been shown to significantly inhibit the inflammatory cascade and provide relief of joint inflammation and pain.
• Ginger extract has been shown to be beneficial in terms of inflammation.
• Nettle leaf extract may inhibit some inflammatory pathways.
• A vegetarian or low-allergen diet can help with the management of rheumatoid arthritis as well.

The benefits and risks of most of these agents are being researched. Before taking any dietary supplement, especially if you are using medication to control your condition, consult with your health care provider.

What Can Your Doctor of Chiropractic Do?

If you suffer from rheumatoid arthritis, your doctor of chiropractic can help you plan an individualized exercise program that will:

• Help you restore the lost range of motion to your joints.
• Improve your flexibility and endurance.
• Increase your muscle tone and strength.

Doctors of chiropractic can also give you nutrition and supplementation advice that can be helpful in controlling and reducing joint inflammation.
________________________________________

References
1. Questions and Answers about Arthritis and Rheumatic Diseases. National Institute of Arthritis and Musculoskeletal and Skin Diseases. February 2002. Available from http://www.niams.nih.gov/hi/topics/arthritis/artrheu.htm.
2. Handout on Health: Rheumatoid Arthritis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. Jan. 1998, revised Nov. 1999. Available from http://www.niams.nih.gov/hi/topics/arthritis/rahandout.htm.
3. Questions and Answers about Arthritis and Exercise. National Institute of Arthritis and Musculoskeletal and Skin Diseases. May 2001. Available from http://www.niams.nih.gov/hi/topics/arthritis/arthexfs.htm.
4. Fortin Paul R., et al. Validation of a meta-analysis: the effects of fish oil in rheumatoid arthritis. J Clin Epidemiol, Vol. 48, 1995, pp. 1379-90.
5. Navarro Elisabet, et al. Abnormal fatty acid pattern in rheumatoid arthritis - A rationale for treatment with marine and botanical lipids. J Rheum, Vol. 27, February 2000, pp. 298-303.

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Stability Balls

Stability balls, also known as exercise balls, Swiss balls, Physio balls, etc., are a low-cost versatile piece of equipment that can help improve core strength, facilitate flexibility exercises, and add variety to traditional fitness routines.

The exercise ball introduces an element of instability that isn’t available in a floor exercise. The body naturally and automatically responds to this instability by engaging the core muscles, both those in the abdominals and back and in the pelvic floor and hips. Over time, the core muscles strengthen, resulting in better posture, improved balance and enhanced athletic ability.

Choosing a stability ball
It’s important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. However, if you are overweight, an older adult, generally deconditioned, or just beginning a fitness routine, you may want to consider using a larger, softer ball. When sitting on the ball, make sure your hips are level—or just slightly higher than the knees.

Basic Exercises
Basic Abdominal Crunch: Lie on your back with your calves resting on the top of the ball. Curl your upper body, squeezing your abdominals and lifting your shoulders and upper back.

Body Ball Crunch: Lie on the ball with your back supported at the arch. Cross your arms behind your head or across your chest. Keep both feet on the floor. Curl your upper body, squeezing your abdominals and lifting your shoulders and upper back. Return to starting position. Do not pull on your head and neck.

Ball Pushups: Place the front of your knees and shins on the ball and your hands flat on the floor. Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position. Increase the challenge by walking further out so that only your ankles are supported by the ball

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Our new Video!

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Key to Senior Fitness: Chiropractic Care and a Healthy Lifestyle

Over the hill at age 65? Ready for the rocker at 70? Not these days. Americans are living longer and making more of their later years. One key is exercise.

"Perhaps the most debilitating influence in people's health as they age is a sedentary life," said Dr. Richard Brassard, president of the American Chiropractic Association (ACA). "Exercise of some type is all but mandatory."

Otherwise, an individual may set him or herself up for broken bones, circulation problems caused by atrophying blood vessels, and a myriad of other physical problems associated with aging.

"Exercise, however, can improve a person's mobility, digestive processes and circulation. It can also reduce anxiety. Add proper nutrition and you have the makings of a naturally healthy lifestyle," said Dr. Brassard. "Following a healthy diet is another way of extending your golden years as long as possible."

Dr. Brassard and the ACA suggest the following tips to help seniors maintain a healthy lifestyle:

Walking

• Walking improves elasticity in blood vessels, which makes them less susceptible to formation of aneurysms or rupture.
• Start with one-third of a mile per day - one-sixth out and one-sixth back. (Measure the distance with your car.) Do that three days a week for a month, then double the distance, working gradually up to at least one mile a day, three days a week.
• Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your chiropractor.

Stretching
• The average person should stretch to prevent the bowing or stoop caused by shortening of ligaments. A stoop can inhibit normal breathing.
• Stretch the groin muscles by sitting on the floor and bending one leg to the side and back as far as possible. Or sit Indian fashion on a cushion and watch television. A relaxed stretch is the goal.
• Stretch the back leg muscles by putting your hands on a wall, one foot flat on the floor behind you. Then lean into the wall. Or stand up straight and bend over. Or sit with one foot on an ottoman and bend forward.

Eating Right
• Make sure you have a properly balanced diet. If you take vitamins, take them with a meal. Drink 10 eight-ounce glasses of water a day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. (Coffee, tea, soft drinks and alcohol are diuretics. Don't substitute them for water.)
Dr. Brassard suggests seeing your chiropractor regularly as well. "He or she has the expertise to help keep you in the mainstream of life."

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Proper Posture

We often hear that good posture is essential for good health, but very few people have a real grasp of the importance and necessity of good posture, or the position in which we hold our bodies while standing, sitting or lying down. Good posture is the correct alignment of body part supported by the right amount of muscle tension against gravity. Follow this advice for standing, sitting and lying properly:

• When sitting, keep your feet flat on the floor with a small gap between the back of your knees and the front of your seat. Your knees should be at or below the level of your hips.
• When standing, bear your weight primarily on the balls of your feet and keep your knees slightly bent. Your feet should be about shoulder-width apart and your earlobes should be in line with your shoulders to keep your head from jutting forward, backward or to the side.
• Avoid sitting or standing in the same position for long periods of time.
• Sleep with a pillow and avoid lying on your stomach. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.

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Raking Leaves

Before you rev up the lawnmower or reach for your rake this fall, consider the possible consequences: upper or lower-back strain, neck strain and pain in the shoulders.

Just as playing football or golf can injure your body, the twisting, turning, bending, and reaching of mowing and raking can also cause injury if your body is not prepared. Like an athlete, if you leap into something without warming up or knowing how to do it, the chances of injury are greater.

What Can You Do?

The American Chiropractic Association (ACA) offers the following tips to help prevent the needless pain yard work may cause.
• Do stretching exercises, without bouncing, for a total of 10 to 15 minutes spread over the course of your work. Do knee-to-chest pulls, trunk rotations, and side bends with hands above your head and fingers locked. Take a short walk to stimulate circulation. When finished with the yard work, repeat the stretching exercises.
• Stand as straight as possible, and keep your head up as you rake or mow.
• When it's still warm outside, avoid the heat. If you're a morning person, get the work done before 10 a.m. Otherwise, do your chores after 6 p.m.
• When raking, use a "scissors" stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.
• Bend at the knees, not the waist, as you pick up piles of leaves or grass from the grass catcher. Make the piles small to decrease the possibility of back strain.
• When mowing, use your whole bodyweight to push the mower, rather than just your arms and back.
• If your mower has a pull cord, don't twist at the waist or yank the cord. Instead, bend at the knees and pull in one smooth motion.
• Drink lots of water, wear a hat, shoes and protective glasses. And, to avoid blisters, try wearing gloves. If your equipment is loud, wear hearing protection. If you have asthma or allergies, wear a mask.
• Try ergonomic tools, too. They're engineered to protect you when used properly.
• If you do feel soreness or stiffness in your back, use ice to soothe the discomfort. If there's no improvement in two or three days, see your local doctor of chiropractic.

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Beware... text neck from too much gadget use!

First, too much texting caused some people to come down with painful Blackberry Thumb. Now today’s technology is being blamed for another malady: text neck.

Doctors and chiropractors say people hunched over their mobile gadgets are developing neck strain, headaches and pain in the shoulders and, sometimes, in arms and hands. What’s more, all that curving of the body to text, type, watch videos and play games could cause debilitating pain that lasts a lifetime, they warn.

“This is a global epidemic,” says Dean L. Fishman, a chiropractor who practices at the Text Neck Institute in Fort Lauderdale, Fla. He trademarked Text Neck and changed the name of his practice after noticing 90 percent of his patients coming in with the same complaint. His youngest patient is a 3-year-old, who’s in love with playing games on an electronic device.

“It’s starting younger and younger. There are more than six billion phones connected, and that’s not counting the Kindles, iPads, tablets and all these devices we rely on daily,” Fishman says. “Go outside, to a restaurant, the supermarket, a gym, the airport and notice the posture of almost everyone around you. You will see this everywhere, and now multiply that by every city in the world.”

American sent 110 billion text messages in December 2008, the U.S. Census Bureau reported, and that number can only be increasing.

Fishman says text neck is actually not a new condition, but it’s getting more attention because so many people are suffering from it. Doctors used to call it forward head posture, but Fishman noticed his patients better understood what he was talking about when he used the term text neck.

Richard Wells, professor of applied sciences at the University of Waterloo, in Waterloo, Ontario, Canada, wondered about the effects of technology on our bodies and conducted what is believed to be the world’s first research study on text neck.
He found that among 140 students who participated in an online survey, twice as many experienced pain in their shoulders, neck and other areas when they used their devices three hours or more a day compared to those who used their devices for less time. The study was published in the January 2011 edition in the Journal of Applied Ergonomics.

“We learned the longer people use mobile devices, cell phones, PDAs — all the things we use to communicate with that have little keyboards — the more they have pain in their necks, shoulders and thumbs,” he says.

Texas chiropractor Cynthia Vaughn and spokesperson for the American Chiropractic Association says text neck is affecting tens of thousands of people here in the United States because nearly everyone has a cell phone. “It’s a known phenomenon and that’s increasing and doctors need to educate their patients on the proper ergonomics of this.”

Preventing text neck

Learning to hold your arms out and look straight ahead may initially seem awkward, but it can save your neck and spine, she says. Taking frequent breaks every 15 minutes and holding your head back also helps alleviate symptoms. The American Chiropractic Association also warns people to tuck their chins down to their chest, if you must look down rather than holding your arms out. Stretch your hands; squeeze a stress ball and stretch your chest by standing up straight with arms down at your side. Turn your forearms until your thumbs are pointing at the wall behind you.

“I tell my patients the easiest thing to do is pick up the phone and call people,” Vaughn says. “Phones still call out. If you’re not going to call people, take the time to drop your head back every few minutes.”

For those who already have neck and shoulder pain, Fishman says his patients have found relief by coming in for adjustments. Chiropractors and orthopedic specialists most often treat the issue.

Fishman also created a new Android app, called Text Neck, which gives users a green light when they are properly holding their phones and a red light when they are holding their heads down and rounding their shoulders. The application also can send reports to parents who can monitor their children’s posture while using their phones.

“We teach our patients to pull the shoulder blades back and down,” he says. “In our research, we found the people who made the most improvement in the restoration in the curve of their neck came from people who made the biggest change and stopped hanging down low.”

http://www.msnbc.msn.com/id/44820101/ns/health-health_care/t/beware-text-neck-too-much-gadget-use/#.Tprx-o6kdBk

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Tips for Healthy Aging

Tips for Healthy Aging

The number of people living longer is increasing dramatically. An estimated 4.2 million U.S. residents now fall into the age group of the “oldest old”—85 years and older—with more than 40,000 having reached the age of 100. In fact, centenarians (those 100 and older) are the fastest-growing subpopulation of the elderly, and by 2050, according to census projections, 1 million Americans will celebrate their 100th birthdays.

At the same time, a growing body of evidence suggests that good genes are only a small part of the longevity puzzle. In fact, researchers now believe that chronic illness is not an inevitable consequence of aging, but it results more often from lifestyle choices that we’re perfectly free to reject.

So what are centenarians’ secrets to healthy old age? Experts recommend the following:

Embrace a Positive Attitude

Centenarians tend be very optimistic and always hope for the best. According to research, having a positive attitude is key to the ability to live longer and can lead to a healthier, higher quality of life. Researchers speculate that positive emotions may directly affect overall health, perhaps through direct mechanisms, such as immune function, or indirectly, for example, by strengthening social support networks.

Stimulate Your Mind

Research shows the more educated we are, the longer we live. And the benefits of education are even more pronounced when learning continues throughout our lives. Most centenarians take advantage of opportunities and possibilities that have not been available to them earlier in their lives, such as second careers, volunteer activities, musical instruction, writing, various classes in areas of interest or travel. In addition, you may want to consider mentally challenging activities such as crossword puzzles or learning a new language.

Limit Stress and Stay Connected

Protect your mental and physical health by managing your stress at work and at home. Humor, meditation, exercise and optimism are good ways to naturally reduce stress and relieve tension.

Stay in touch with family and friends. Those who maintain a close network of social support do best. Social contacts may encourage us to take better care of ourselves—by cutting down on smoking and drinking, for example, or seeking medical treatment earlier for symptoms that may indicate serious problems. Friends may also help us get through difficult times by offering coping mechanisms and having a positive effect on mood and self-esteem.

Take Advantage of Your Genes

Good health practices will help you make up for at least some of the genetic difference between you and centenarians. Essentially, you can compensate for bad genes by healthy living—or ruin perfectly good genes with poor habits. Smoking and excessive alcohol intake, for example, increases the risk of many chronic diseases. As you age, be sure to get regular health screenings.

Support Your Body with Exercise

Find fun ways to stay in shape, such as dancing, gardening, swimming, walking or jogging. Include strength training, as directed by a personal trainer or health care provider, to maintain muscle mass. Increased muscle tissue burns fat more efficiently, reduces your heart disease risk, and lessens your chance of a broken hip from falling. For adults, a minimum of 30 minutes of moderate physical activity on most days of the week is recommended.

Make Healthy Diet Choices

What you eat and drink—and what you don't eat and drink—can make a big difference to your health. To prevent weight gain and maintain good health, pay special attention to eating efficiently. Choose foods that maximize nutritional value and minimize calories.

Overly processed foods often contain more calories and fewer nutrients. Choose, instead, whole, natural foods like fruits and vegetables, whole grains, good (unsaturated) fats, nuts, legumes and healthy sources of protein (white meat, fish and eggs).

Choose a Good Health Care Provider

Even if you are healthy and make good preventative choices, it is essential to have access to a good, trustworthy health care provider.

A health care provider should:

• Know and support all forms of healing and various approaches to health care to present patients with the most effective, safest preventative or treatment options available.
• Emphasize prevention and whole-person wellness.
• Teach healthy living practices.
• Involve patients in decisions regarding their care—except for acute, potentially life-threatening emergencies.
• Encourage patients to be responsible for their health.

Chiropractic Care Can Help

Talk to your doctor of chiropractic about other ways to improve your quality of life. Doctors of chiropractic are trained and licensed to examine and treat the entire body with specific emphasis on the nervous and musculoskeletal systems, wellness and prevention.

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Blackberry Thumb

Together with several other repetitive stress injuries that are showing up in this fast-paced, technology-focused era is a condition known in popular culture as BlackBerry® thumb. Blackberry thumb is the joint and wrist pain and inflammation caused by the overuse of any personal digital assistant (PDA) or Smartphone. Red flags that signal a need to change how we use PDAs, and possibly the need to consult with a qualified health care professional, are occasional aches in any or all of those areas. Left untreated, BlackBerry thumb can develop into severe pain, weakness, and even disability.

What Causes It?
BlackBerry thumb occurs as the result of asking the thumb joints to repeatedly perform the same action too often. Excessive tapping, flicking, and clicking do our thumbs no favors. X-ray and exam findings can determine if a patient has BlackBerry thumb.
Some sports enthusiasts like to “work through pain.” They believe that by pushing the body beyond its current limits, it will gradually become accustomed to new demands placed on it. That approach does not work with joints. And since BlackBerry thumb is a joint problem, forcing thumbs to go above and beyond will only lead to further trouble.

Typical Treatments
Patients will often be asked to rest the thumbs as part of treatment. Medical treatment typically consists of resting or splinting the thumb, anti-inflammatory medicines, cortisone injections and, as a last resort, surgery.

What Might a DC Suggest?
Doctors of chiropractic (DCs) are educated to use a variety of non-drug, non-surgical
approaches to BlackBerry thumb. Giving your thumbs a chance to start the healing process may include a program of rest, thumb strapping, and gentle stretches or targeted massage. A DC may decide to use Instrument-Assisted Soft-Tissue Mobilization (IASTM) to help alleviate the problem. One of the better-known of such techniques is Graston Technique®, which utilizes stainless steel instruments in the hands of practitioners skilled at treating damaged soft tissues.

What Can I Do To Help Myself?
Whatever we might wish them to do, doctors cannot simply make BlackBerry thumb “go
away” without the cooperation of the patient. Moderation and flexibility in how we use PDAs are key. When it comes to BlackBerry thumb, the following tips can make our PDAs do what they were designed to do—serve us, not hurt us:

• Avoid typing for more than three minutes without a break.
• Hold the PDA comfortably and close to the body.
• Insert it into a holder and set it on a desk or a briefcase.
• Turn the device off on the weekend—or at least on Sundays.
• Decide that you will check emails and text messages just four times a day.
• Cut back on the number of keystrokes and keep messages short and simple.
• Abbreviate.
• Consider using the AutoText feature.
• If a message must be longer, use your computer keyboard, not your PDA.
• Practice using other fingers for typing—especially when thumbs hurt.
• If thumbs are in pain, use a thumb or wrist support.
• Pay attention to your grip. Keep wrists upright and straight.
• Don’t slouch while texting. Slouchers often develop neck pain, in addition to thumb
pain.

For more information from the American Chiropractic Association on how to getTechno Healthy, visit www.TechnoHealthy.com.

October 2011
For more information on injury prevention and wellness, or to find a doctor of chiropractic near you, go to the patient information section on ACA’s Web site at www.acatoday.org/Patients or call 800-986-4636.
This patient information page is a public service of the Journal of the American Chiropractic Association. The information and recommendations appearing on this page are appropriate in most instances, but they are not a substitute for a diagnosis by a specialist. For specific information concerning your health condition, consult your doctor of chiropractic. This page may be reproduced noncommercially by doctors of chiropractic and other healthcare professionals to educate patients. Any other reproduction is subject to ACA approval.

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