Forgetfulness

It's very frustrating that as a person gets older, it gets hard to remember even simple things.  Where did I put my keys? What did I come into this room for?  What did I have for lunch yesterday?  The list of what I forgot just gets longer and I'd tell you all the things that are on it, if I could just remember where I put it.  It's frustrating.

However, our memories don't have to get bad with age.  There are things that can be done to prevent, slow and even reverse age related memory loss.  Like so many problems that show up as we age, memory issues are best dealt with when we are young and before there are any signs of forgetfulness.

Memory is dependent on the proper functioning of a series of complex chemical reactions in the brain.  These reactions occur within the nerve cells and between the nerve cells.  First these reactions need to take place in order for the memory to be encoded.  Then there needs to be another series of reactions to retrieve the memory.  Any disruption in either process and we cannot remember what we wanted to.  As we age there is a tendency for the brain to produce memory related neurotransmitters which allow one nerve cell to communicate with other nerve cells.  There can also be a decline in the chemical make up of the cells themselves resulting in less efficient processing of information.  Memory is an indicator of not only how well the brain is working, but the entire nervous system.  Nervous system health is the primary focus of chiropractors.

In his book, "Brighter Mind", Kyl Smith D.C. has a four step program to prevent mental decline or to improve mental performance in those already experiencing problems.  Dr. Smith uses many scientific studies to illustrate his approach to boosting brain function.  He references over 1500 peer reviewed scientific studies.  The bottom line is that there are simple action steps that anyone can take to improve their mental capacities, including memory.  I like Dr. Smith's approach because it fits in with a healthy chiropractic lifestyle that I think is beneficial for everyone.

The four steps are to nourish, support, improve, and protect your mind.

1. Nourish -This means to feed, maintain and support.  To function properly it is absolutely essential that the brain has adequate amounts of all the B-Vitamins, Vit. E, Vit. C, Vit. D, beta carotene, potassium, magnesium, zinc, iron, essential fatty acids, and CoQ10.  The best way to get these nutrients is from a diet consisting of unprocessed foods with an emphasis on vegetables, fruits, seeds, and nuts.  Wild fish, free range poultry, and grass fed animals are also recommended.  While it is necessary to consume foods which contain the necessary nutrients, it is equally important to avoid foods which deplete those nutrients.  In the simplest term, this means no processed foods.  Processing destroys essential nutrients while adding many chemicals which interfere with brain function.  Dr. Smith says, "A diet high in processed foods can literally starve your brain."  Inadequate brain nutrition results in poor concentration, mental fatigue, depression, learning disabilities, disturbed sleep, and loss of memory.
2. Support - This means to assist, help and maintain.  Closely related to nourishing, supporting the brain means selecting slow release carbohydrates over sugars or carbs that are quickly converted to sugar.  Most refined grains fit into the latter category.   Consume  good quality amino-acid rich protein. Such proteins are best found in whey, dairy, eggs, fish, and beef, Yes, red meat is good to support brain function.  Omega 3 fatty acids are essential to support the brain.  These can be either plant derived or marine derived.  Those from marine sources are better because they are already in the form your brain utilizes.  A healthy cardiovascular system also supports the brain.
3. Improve - This means to enhance or make better.  There are naturally occuring substances that will actually improve the function of the brain and they have no side effects.  These include phoshadylserene (PS), GPC (L-alpha-glycero-phosphorylcholine; yikes! Just call it GPC.)  ALCAR (acetyl-L-carnitine), and DMAE (dimethyl-aminoethanol),   Of these supplementing PS and ALCAR show the most brain improvements.  Exercise, both mental and physical, is very beneficial for improving the mind.  Good sleep is also essential.
4. Protect - Means to guard, shield and defend.  The brain is particularly susceptible to damage from toxins and oxidation.  Oxidation is a product of metabolism in the body and is amplified by stress of all kinds.  Nutrients which protect the brain include: CoQ10, Vit. C, Vit. E, R-Lipoic Acid, ALCAR, resveratrol, grape seed extract, anti-oxidant rich berries and beans, vinpocetine, ginko biloba, rhodiola, and green tea,   This is a long list and not every person needs to consume all of these.  It is best to get most of them from a diet consisting of natural foods and then supplement with those that will specifically address an individual's situation.

The bottom line here is to improve one's diet by eating less processed foods and more vegetables and fruits, supplement to get hard to obtain nutrients and omega 3 fats, and exercise both the mind and the body.  Do this and your mind will work better.  You won't be as forgetful. 

Co Q10

There are a few supplements that I think just about everyone can benefit by taking.  One of them is Coenzyme Q10 (Co Q10), also called Ubiquinol in it's active form.  Co Q10 is a fat soluble anti-oxidant and micro-nutrient.  It protects cell membranes from oxidative damage.  It is also absorbed into cells where it is a vital component in the production of cellular energy in the mitochondria.  A properly functioning body produces the Co Q10 that is needed.  However due to increased demand, illnesses, interference from medications, stress, nutritional deficiencies, and inadequate intake of Co Q10 building blocks, a huge segment of our society is Co Q10 deficient.

Without adequate Co Q10 people tend to have low energy levels.  They are also more likely to suffer from heart disease, atherosclerosis, high blood pressure, migraine headaches, periodontal disease, Parkinson's Disease, Type 2 diabetes, and a depressed immune system.  They are also unable to properly recover from physical stress. Heart muscle has a particularly high need of Co Q10. That's a pretty extensive and varied list of conditions.  Most of the conditions listed are ones I personally want to make every effort to guard against.   

The best dietary sources of Co Q10 precursors are organ meats, red fleshed fish, sardines, soybean oil, olive oil, and grapeseed oil.  They are found to a lesser extent in dark green vegetables and nuts.  Unfortunately these are not foods that we consume in large quantities so many people simply don't have the necessary elements to make adequate amounts of their own Co Q10.  A further complication is that as we age our bodies become less efficient at producing Co Q10.  Some studies indicate that Co Q10 production starts to decrease in people in their 20s.  That's not good news for someone my age.

A very significant problem in that past couple of decades is that a number of medications interfere with Co Q10 production and absorption.  These include some beta blockers, blood pressure lowering medications, and statins.  Statins are a class of cholesterol lowering drugs that include Lipitor, Crestor, Zocor, and Livalo.  These statin drugs are known to produce many side effects and one of the reasons for these is the great interference they have on Co Q10.  Many specialists believe all people taking statin medication should be supplementing with Co Q10.

Supplementing Co Q10 is not straight forward.  It is fat soluble and not easily absorbed.  Unfortunately many people are simply wasting their money by taking Co Q10 supplements that they simply aren't absorbing.  It doesn't matter how low the price on the bottle is, it's expensive if your body can't utilize it.  The supplement should be all natural and free of toxins.  The product we most often recommend in our office is Nanocell Q from Metagenics.  This is a nanomicellized form of Co Q10 which converts the fat soluble product to become water soluble.  Once water soluble it is easily absorbed.  It is also in a great tasting liquid form which makes it easy to take.

Co Q10 is absolutely essential to be healthy.  Supplementation is the best answer for most people to help prevent many serious degenerative diseases.

3 Day Diet

Loss 20 pounds of fat!  Boost your metabolism!  Gain more energy!  Fast, efficient, effective!  Minimum work for maximum results. There is nothing like the 3 Day Diet!  Read on.

Sound too good to be true?  It is!  The scale may show a loss of a few pounds after a couple of days.  But no one really believes that being on a diet for 3 days can be effective.  There is simply no way that years of poor eating and lifestyle habits can be overcome in such a short period of time.  A person gains weight and loses their health over a long period of time and a takes time to both take weight off and restore health.

So why is it that people think that 3 chiropractic adjustments will remove the pain and restore the health of their spine?  That makes no more sense that a 3 day diet.  In most cases spinal problems are months, years and even decades developing.  Although, chiropractic adjustments can be very effective in relieving pain, to truly restore the proper functioning of the spine takes time.  Often a considerable length of time.

Changing your lifestyle to eat better and exercise more to loose weight and become healthier takes effort.  It also takes commitment to sustain the changes over a long period of time.  It is an established fact that crash dieting doesn't work and unless there are permanent changes in a person's life the weight and health problems return, only worse than they were before.  Correcting spinal problems, known as vertebral subluxations, is just the same.  Simply getting rid of the pain, with chiropractic or drugs, is just a short term fix.  The problem inevitably comes back ... only worse.

To successfully correct vertebral subluxations, and restore spinal health, repeated chiropractic adjustments are need.  As well exercise, nutrition and lifestyle changes are usually required.  A healthy spine is needed to have a healthy body and a healthy body is needed to have a healthy spine.  This takes time and effort.

Forget about 3 day diets.  There is no way they can work.  Forget about trying to get a healthy spine in 3 visits.  It simply can't happen.

Thanks

It's Thanksgiving weekend here in Canada.  We celebrate this holiday a month and a half earlier than our American friends, probably because we need to be done our harvesting earlier than they do.  Certainly the farmers around Medicine Hat have gotten their crops in.  Other than carrots to dig, our garden has given up it's abundance for this year.  The frost and even snow that we've had has made sure that the growing season has come to an end.  So we give thanks this weekend for the blessings the land has provided this summer.

But Thanksgiving is a time to be thankful for more than just the produce of the land.  It is a time to reflect on the all the good things we have and we are certainly a people who have truly been blessed with great abundance.  Compared to most of the world our society has material wealth and possessions that the majority of earth's inhabitants can only dream of.  But we need to be thankful for more than just our bank accounts and stuff.  There are the things we cannot buy: family, friends, health, peace, freedom and life itself.

There is something very powerful about taking time to reflect on what a person has as opposed to what we don't have.  To give thanks for the blessings that are ours today.  It helps us to live in the present; to be more content with our lives knowing what we really have.  

I know from personal experience that when my life and circumstances have been difficult, reflecting on what I have that is good has been very beneficial.  Even more so when I have specifically been thankful for those blessings. The Bible tells us "... give thanks in all circumstances ..." (1Th 5:18).  It doesn't tell to give thanks for the circumstances we find ourselves in, but to look for the good in the circumstances.  Even in difficult times there are almost always some bright spots or some valuable lessons we are able to learn.  Some of our greatest personal growth takes place in our toughest times.  We need to be thankful for that.

Thanksgiving is not just about the turkey and fixin's.  It's about reflecting on what we have been blessed with, material and more importantly non material. 

Something that we are very thankful for at Powers & Jans Centre are the loyal patients who have entrusted us with providing chiropractic care to them and their families.  We know what a great blessing it is to be able to serve the needs of others.  Thanks!  

Habits

A habit is defined as an acquired behavior pattern regularly followed until it has become almost involuntary.  Habits allow us to do the majority of our actions without putting a lot of mental effort into them.  This is a good thing.  We don't have to put effort into how we are putting our clothes on or each step that needs to be done to start the car to go to work.  Instead we can put our mental energy into picking an outfit with colours that don't clash or what our day's activities are going to be.  By committing the many little things we do over and over to habit allows us to perform activities while freeing our mind to focus on other things.  Consequently, if the habits we develop are "good" habits, we become more efficient and effective.  If however we develop "bad" habits they will cause us to be less effective and even self destructive.

Each person has developed both "good" and "bad" habits.  We can be happier and more successful in life by changing our "bad" habits to "good" habits.  Sounds simple doesn't it?  But just ask someone who has an alcohol habit, or a sugar habit, or a procrastination habit if it's easy to change the habit and they will tell you it is not.  Even changing a small habit can take a tremendous amount of effort.  In order to change a habit a person needs to understand how habits work.

There are three components to each habit: a cue, a routine, and a reward.  I'll let Charles Duhigg explain how these habit components work together.  Take a look at his video "How to Break the Cookie Habit" posted on the New York Times website.

Changing a habit requires that a person recognized all three components.  That's easier said than done.  Personally I think determining the reward is the hardest part.  What we truly gain from our bad habits is usually not obvious.  In many instances a person really needs to be a sleuth to pin down the reward and sometimes the cue as well.  

This is a very brief overview of habits.  If you are serious about wanting to change your habits please read  "The Power of Habit" by Charles Duhigg.  This very readable book will give you a comprehensive understanding of how habits work, how we develop them, and very importantly how we can change them.

A Time for Resolutions

Around New Year's there is usually a lot of talk about resolutions for improving oneself.  September is perhaps a better time to be looking at making changes in one's life.

Here in Southern Alberta, summer is fast and furious.  We try to do as much as we possibly can in the weekends of July and August as well as during the long summer evenings.  It's the time when everyone goes on holidays to see and do something new.  While we endevour to experience so much of what the world around us has to offer, we often neglect the things that are really important to our health.   Routines for healthy eating, exercise, and rest are often cast to the side.  Frequently people neglect their spinal care as well.

Then September arrives.  Back to school; back to routines; back to reality.  The lazy (or not) days of summer have come to an end and it's time to return to normal activities.  It's also time to return to healthy routines.  Because September is a time when we are changing from summer mode, this may be a more logical time to make healthy lifestyle changes than the beginning of January.  So many of the routines people are returning to are healthier than what they have been doing over the summer.  (Think about that old song about "sodas, and pretzels and beer" during "those lazy, hazy days of summer".  That's a description of many people's summer.)  While people are already making changes, perhaps they should take it a step further and make some real significant lifestyle changes.

September is a great time to make healthy diet changes.  There is an abundance of fresh fruit and vegetables, many of them locally grown.  A commitment to ditching the simple carbohydrate foods and drinks for good would be a wonderful step to take.  Eat enough of the good stuff and you'll want less and less of the bad stuff.  Fortunately quality fruits and vegetables are now available year round, so a habit started now can continue through the winter.

Because the weather is still warm, but no longer swelteringly hot, September is a great time to get outdoors to exercise.  Exercising in the fresh air is good for body and spirit.  Get in the habit of exercising now when it's easy to do and you'll be more likely to continue even when the weather becomes less than cooperative.  It takes much more effort to start an exercise routine in January.

As you get back to routines, it's important to once again commit to getting regular chiropractic checkups.  Or if you haven't done so in the past this is the time to start.  Vertebral subluxations can creep up silently and have a profoundly negative impact on a person's health.  The best time to have them corrected is before they become symptomatic.  Regular visits to a chiropractor will assure that your spine is working as well as it can be.

This fall don't just get back to the same routines of spring but add some new, better ones.  Improve your sleep routines. Commit to taking high quality supplements on a regular basis. Embrace techniques to reduce stress. This may be the ideal time to start a new hobby. Rather than watching more TV this fall, look for more active ways to spend your time that will benefit you both physically and mentally. This time of year many organizations are looking for volunteers and committing some time and effort to helping others is very rewarding.

Take advantage of the season and make some resolutions to be a better you.

In It for the Short Term

My wife and I have a small cabin that's been in her family for the past 50 years.  In the village where the cabin is located there a currently a number of cabins for sale.  (One is pictured here.)  There is definitely a pattern in cottagers I've noticed over the years.  People buy a cabin and they are so excited by the new adventures and opportunities they see in their new purchase.  They have wonderful dreams of family times and development projects.  The first year they are at the cabin every opportunity they get and they are busy renovating and making the place their own.  The second season again sees a flurry of activity at their cabin.  Come season three there is usually a significant decline in both attendance and projects as the reality of both how time consuming, costly and labour intensive a cabin can be sets in.  After that many cabins are either used sparingly or go up for sale again.  The cost to reward ratio becomes too great in the minds of many cabin owners.

This phenomenon reminds me so much of what I see in people who embark on changing their lifestyle to either exercise more or improve their diet.  They start out gung ho on their new diet or exercise program with great dreams of being healthy.  Once they realize how much work is involved in changing their lifestyle they abandon the changes that held such promise for them.  It takes emotional effort to make and stick with healthy lifestyle changes.  Time must be committed to exercise and good food preparation.  Maintaining a healthy lifestyle when those around you and most of society drift toward ill health can be a challenge.  Unfortunately, short attention spans and short term goals seem to be an ever increasing norm in our society.  Too often people never stick with one thing long enough to see the true value in it.

To enjoy a cabin for the long term a person has to have a clear goal of what the retreat will be for them over time.  They have to count the costs not only in dollars, but also in time, physical and emotional terms.  The rewards have to out weigh the costs or the dream will be abandoned.

It is the same with making lifestyle changes.  The rewards of improved health, weight loss, etc. have to be worth the financial, emotional, and physical costs.  Long lasting results will never be obtained by making short term goals or by making goals that do not have a big enough reward to make the effort worth while.  A committment level needs to be established that will sustain a person through the tough times that will inevitably come.

My wife and I have enjoyed our cabin for many years and plan to enjoy it for a long time to come.  We also realize that the ability to continue to have pleasurable cottage experiences we need to be prepared to pay the costs in time, money, energy and emotions.  Likewise anyone wanting to experience long term good health must be prepared to pay the costs.  It is worth the effort.

Consistent & Reliable Adjustments

A couple of months ago I had the privilege of attending a couple of presentations on recent chiropractic research.  Dr. Walter Herzog of the University of Calgary and Dr. Greg Kawchuk from the the University of Alberta outlined the various investigations they are conducting to demonstrate both the effectiveness and the safety of chiropractic.  As they outlined each project and the methodology they were using I was stuck by the fact that both researchers were using the Activator Adjusting Instrument.  This is the same instrument we use in our office.

Both Dr. Herzog and Dr. Kawchuk stated matter-of-factly that they used the Activiator Adjusting Instrument because of it's consistency.  The could rely upon this instrument to produce the exact same thrust each and every time.  The force is consistent, the depth is consistent, and the line of drive is consistent.  The instrument has been validated by several previous research studies.  By using this instrument they reduce variables which makes their research more valid. 

As a clinician I have to constantly ask my self how does any given research apply to how I can better serve my patients.  While it's nice that the Activator Instrument is so valuable for research purposes, how does that translate to clinical practice?  The answer to that is pretty straight forward.  An instrument that produces a consistent and reliable adjustment in the lab will also produce a consistent and reliable adjustment in clinical practice.  As a matter of fact the instrument was developed for a clinical setting and was later proven to be reliable enough to be used for research purposes.

The benefit for patients is that every chiropractic adjustment with an Activator Instrument is the same as every other adjustment.  It is consistent from visit to visit.  It is consistent from doctor to doctor.  It is consistent whether the doctor is having a good day or a bad day.  (Can you believe that I occasionally have a bad day?)  That is not to say that the application of the instrument does not vary, but the instrument itself is consistent and reliable.  It is one variable in the care process that has been eliminated.  That is good news from a therapeutic standpoint.  That is good for patient care.  Patients can depend upon the Activator Instrument to provide the necessary force to create proper motion in joints.  Nerve function is restored and the healing process can proceed.

Researchers depend on the consistency and reliability of the Activator Instrument to produce the best research results.  Patients also can trust this instrument to provide consistent and effective chiropractic adjustments.

Beating Inflammation Naturally

Inflammation is the cause of a great deal of our pain.  There are a number of biochemical substances associated with inflammation that produce pain.  Pain in turn produces chemicals which increase inflammation.  Reduce the inflammation and the pain and dysfunction subside.  Unfortunately just because the pain is gone, doesn't mean the cause of the problem is solved. 

Chronic inflammation is known to be a factor in autoimmune disorders, cardiovascular disease, diabetes, cancer, neurological disorders, arthritis, and pulmonary diseases.  It's not something that a person should ignore.  To complicate the issue, it's also not something that is always obvious.  Inflammation of internal organs is not noticeable until disease symptoms show up.   Inflammation of the muscles, tendons, ligaments and joints are more obvious.  While chiropractic can affect internal inflammation by improving the overall health of the body, it's focus is on musculoskeletal inflammation.

In addition to improving motion, reducing nerve excitability, reducing pain thresholds, and improving sensory functions chiropractic adjustments also decrease inflammation in malfunctioning joints and tissues.  Often inflammation is due to mechanical dysfunction and nerve interference in the body.  When joints don't move properly inflammatory and pain chemicals are produced.  Chiropractic adjustments are very effective at normalizing body mechanics to reduce inflammation.  This is one way chiropractors are able to quickly relieve pain.  One study by XJ Song, published in JMPT, showed that inflammatory pain symptoms were reduced in 10 to 14 days with Activator Methods chiropractic adjustments as opposed to 3 to 4 weeks in the control subjects.

Low level laser therapy has also been demonstrated to be very effective in reducing inflammation.  Low intensity laser energy is known to improve how cells function.  As cells function more normally there appears to be a reduction in the inflammatory chemicals within and around the cell.  The result is not only decreased inflammation but pain as well.

For localized inflammation, ice is a great anti-inflammatory.  It constricts blood vessels to reduce fluids in the area of injury.  The quantity and activity of inflammatory chemicals are also reduced by decreasing the temperature of the area.  A note of caution: ice should never be used longer than 10 minutes at a time or the healing can actually be prolonged.

There are also several natural substances that have been shown to have anti-inflammatory properties throughout the body.  These are: 

• White Willow (Salicin), 
• Proteolytic enzymes particularly Bromelain,
• Ginger, 
• Curcumin (Turmeric), 
• Boswellia, 
• Magnesium,
• Omega 3 fatty acids.  

Many of these natural approaches have been shown to be as effective as NSAIDs (Non steriodal anti-inflammatory drugs), such as aspirin or ibuprofen, without the many side effects.

Dietary considerations to reduce inflammation include: red wine, fish, eggs, dark chocolate, vegetables, fruit, garlic, and almonds.  When making food choices to reduce inflammation a person must also avoid Omega 6 fatty acids which are know to increase inflammation. These are found in grains as well as oils produced from corn, safflower, sunflower, cottonseed, peanut, and soybean.  Grain feed meats are also high in Omega 6 fatty acids.

Inflammation, whether localized or found throughout the body, can have a detrimental effect on healing and overall health.  Fortunately, there are safe, natural approaches to beating inflammation.  

A PEBBLE IN YOUR SHOE

I've heard stories of monks who would deliberately put a pebble in their shoe so they would constantly be reminded of the suffering of Christ. A pebble in one's shoe is certainly an irritation. The pebble is felt on every step and the foot soon becomes irritated to the point that even when resting the foot is sore. It becomes impossible to step properly on that foot. Soon the knee, hip and low back become sore as the body compensates for the foot that isn't working properly. Even the mind is affected. Where does your mind go with every step you take? To the pebble of course. You just can't wait for the opportunity to take your shoe off and get rid of that pebble. The pebble doesn’t have to be very big either.  I can't imagine deliberately putting one in my shoe!

Even though a pebble in your shoe is a small thing, it can affect your entire body.  There is another even smaller thing that can affect your body.  That is a vertebral subluxation.  A vertebral subluxation is when there is a loss of proper motion between the joints of the spine which is accompanied by nerve dysfunction.  There is usually associated swelling and muscle spasms as well.  Pain may or may not be present, but there will be loss of function whereever the associated nerves travel.  A vertebral subluxation is such a small, subtle lesion that it takes a great deal of training and practice to accurately detect it.  Finding and correcting vertebral subluxations is what chiropractors specialize in.

Physical, emotional or chemical stresses can all cause vertebral subluxations.  Once a vertebral subluxation is present it is much like a pebble in a shoe.  It is a constant irritation to the body.   Even though no pain may be present when the subluxation first occurs, the longer it exists the more severe the associated problems will be.  Initially there may only be stiffness.  Later muscles will spasm.  Pain may occur early in the process or may never be part of the symptoms.  Common symptoms include back pain, neck pain, headaches, pain in the arms or legs, numbness, tingling, and weakness.  Even the internal organs can be affected when the nerves going to them are not functioning properly.

Chiropractors are specially trained in the detection and correction of vertebral subluxations.  The only solution for a pebble in a shoe is to remove the pebble.  The only solution for a vertebral subluxation is to restore normal spinal joint and nerve function with specific chiropractic adjustments.

Carpal Tunnel Syndrome

Carpal Tunnel Syndrome (CTS) is a common condition in which there is numbness and possibly pain in the thumb, 2nd & 3rd fingers, and part of the ring finger.  There may also be a loss of sensation, swelling, and weakness in the hand.  True CTS is the result of the median nerve becoming trapped in the wrist.  Normally a "tunnel" is formed by the bones and ligaments of the wrist which allows the nerve to pass through uninhibited.  If this tunnel collapses due to weakening of the tissues or is compromised by inflammation, the median nerve is affected and CTS results.  Vascular disorders and diabetes can also produce CTS symptoms.

People with CTS find that they drop things easily, have trouble wringing a cloth, and have to shake their hands to get them to "wake up".  The symptoms are often worse at night.   Pain without numbness is usually not CTS.  Contrary to popular belief, studies are showing that it is probably not the result of repetitive strains such as extended periods of using a computer keyboard.

Not all numbness or pain in the hand is CTS however.  If only it was so simple!  Nerves can be irritated or entrapped in the neck, thoracic outlet (muscles at the side of the neck & collarbone), shoulder girdle, and elbow producing the same symptoms.  It's important to determine where the nerve irritation is coming from in order to apply the best treatment.  I have seen numerous cases over the years where patients have had CTS surgery which did not improve their symptoms.  That was because the problem did not originate in their wrist.

There are a number of simple tests that can pinpoint were the nerve is being compromised.  This can, and frequently does, occur at multiple sites at the same time.  Once the site of the problem is determined, appropriate treatment can be applied.  Chiropractic adjustments, low level laser therapy, natural anti-inflammatories, nutritional supplements (B6, Vit. C, Omega 3 fatty acids, MSM & magnesium), therapeutic massage, exercises, and night splints can all be used in treating CTS.  Surgery should be performed if conservative treatments fail.  Once the tissues are cut they cannot be uncut.

The chiropractic approach utilizing combinations of the therapies listed above is very effect in treating Carpal Tunnel Syndrome.  Because we look at the body as a whole rather than just individual parts and symptoms, we are able to locate and treat the cause or causes, not just the symptoms.  As with any condition, the sooner treatment begins the better the outcome usually is.  If you have numbness and/or pain in your hand, have it checked by a chiropractor.

Fighting Gravity

One of my sons has a t-shirt that says, "Obey gravity - It's the law".  Gravity is a force that is constantly pulling on our bodies.  In order to walk up right we are literally fighting gravity.  To be successful we need to have both good balance and good posture.  If we don't we will be prone to muscle and joint problems, falls, nervous system problems and stress on all our body systems.  Balance and posture play a big role in our health.


Fortunately there are a couple of simple exercises that can help improve a person's balance and posture.  These exercises can be performed by anyone regardless of age.

The most basic balance exercise is the One Leg Stand.

The One Leg Stand should be done three times every day.  Note that if you are very unbalanced or have vertigo, have someone with you to make sure you don't fall.  If you have hip or joint problems, only bend the joint as far as you comfortably can.
 
Posture problems are the first things to happen when gravity starts to get the best of us.  The basic posture exercise is the Wall Pelvic Tilt. 

Wall Pelvic Tilts should be performed twice daily.

When doing either of these exercises it's important to get your form as perfect as you can.  To get the most benefit focus and concentrate on the muscles and movements.  Most people notice very rapid improvements in their balance and posture when they do these two simple exercises regularly.  They are a great way to counteract the negative effects gravity has on the human body.

A Get Healthier App

Choose the adversary you want to slay - weight, fitness, food choices, or all of the above.  Set up a strategy to defeat the enemy.  Get points for each step forward.  Master a level to get meaningful rewards you define. Recruit friends to help you win and you help them.  Cover each others backs.  Get online support from others who are trying to slay the same adversary.  Share your daily challenges and victories.  Plays like a game, works like a tool.

Tools help us to be more effective and efficient.  The right tools make difficult projects possible and unpleasant tasks more enjoyable.  When it comes to making healthy lifestyle changes, good tools can be tremendously beneficial.  A new free app has recently become available that has the potential to help many people become healthier.  It's called SlimKicker (www.slimkicker.com).

SlimKicker is a game, a social network, a support system, an online diet, a motivational system, and a lifestyle educator all in one package.

Want to lose weight?  You need to know what you're eating and how much you're eating.  Unless you log what you eat you really don't know how much you are eating.  Most people under estimate the amount of food they consume.  SlimKicker contains an extensive database of foods with their calories and content.  You can also add your own recipes and foods.  Keeping track of food consumption is almost fun with SlimKicker.  

Want to eat healthier?  SlimKicker keeps track of not only calories but carbs, sugars, fats, protein, and fiber.  This information helps a person make positive changes in their food choices.  Points are awarded for making healthy nutritional choices.

Want to get in better shape?  Log your activities.  SlimKicker encourages a person to not only burn calories but to do strength training as well. Both are essential to becoming physically fit. Like the food database, there is also an extensive listing of exercises. 

Two sections of SlimKicker that have tremendous potential for helping people achieve their goals are the connections with other people on the same journey and the challenges.  People on the "Inspirational Feed" and "Groups" share their victories and defeats.  This is very motivational!  No need to feel alone.  For anyone with even the slightest competitive spirit, the "Challenges" contain great ideas for making healthy lifestyle changes.  "Challenges" include food choices, willpower, motivation, exercise, spiritual needs, and stress reduction.  A person can also design their own "Challenge".   Taking on challenges, not only moves one forward toward slaying the ultimate foe, but they are are great way to get points.  Remember this is not just a tool, but a game as well!.

My wife and I have both been using SlimKicker for a few weeks now and we are very much enjoying it.  It is motivational and is keeping us on track toward improving our health.  It is a great tool.  The encouragement from other people is always appreciated.  Plus ... bwahaha ... I have more points than her this week and I leveled up!

How Do You Eat an Elephant?

If you haven't watched the online documentary "Hungry for Change", you really need to take the time to do that.  It has a wealth of fabulous information about the foods we eat and most importantly how we can eat to be healthier.  A very compelling case is presented for why our society is so overweight and is suffering from so many chronic diseases.

The movie focuses mostly on the impact our diets have on our health.  There is mention of other things that we need to also get right if we are to experience true health.  Health that comes from the inside out and is not just cosmetic or a false front.  Health that provides real vitality and the strength to withstand the physical, chemical and emotional stresses of life.  To achieve such health requires attention to physical, mental and spiritual needs.  None of these areas can be neglected, for we are only as strong as our weakest link.

So to be healthy you need to not only eat right, but to drink right, sleep right, think right, move right, poop right, and talk right.  Those are Rakowski's Magnificent 7.  Plus you need to have a spine that has no vertebral subluxations.  That assures the nervous system is free from any interference that could compromise your health. Chiropractic adjustments are the only procedure specifically designed to correct vertebral subluxations.  The solution is to develop a lifestyle that promotes health by addressing all these factors.  Notice I use the term develop.  It implies that this is a process.


Does this seem like you have to juggle a lot of balls in order to be healthy?  Before you become too overwhelmed, remember the old riddle:
     Q: How do you eat an elephant?
     A: One bite at a time.
The same principle applies when changing your diet or when becoming healthier.  Take one bite at a time.  Every bite of healthier food you take means one less unhealthy bite you will take.  Every action you take toward being healthier means one less unhealthy action you will take.  The effects become compounding.  Celebrate each little step forward.  Today you ate healthier than yesterday.  Today you took more steps to promote your health than yesterday.  Tomorrow you can again take some small positive bites.  Take small steps forward every day and in a couple of months you will be eating better and you will be a healthier person because you are developing a healthier lifestyle.  One bite at a time.

Staying Off the Treadmill

No, this is not an anti-exercise post.  The treadmill I'm referring to today is about running to get ahead but ending up going nowhere.  Specifically it's the medical treadmill I'm going to talk about.  It's the treadmill people find themselves on when they run from doctor to doctor, take test after test, are subjected to procedure after procedure, and take drugs followed by more drugs looking while looking for help with their health problems.  It's a treadmill that wears people down.  I see young people stressed into anxiety and depression, middle aged people worried to the point of developing new illnesses, and seniors totally exhausted physically and emotionally from being on this treadmill.  I also see people of all ages who have made a conscious effort to either stay off the treadmill or get off it once they recognize they are on it.  These people are both happier and healthier than those who are continuing to run.

I must let you know that I am not against tests, procedures and medications.  I am against tests just for the sake of running tests.  I'm against invasive procedures conducted before conservative methods are exhausted. While prescription medications can be absolutely essential for treating many conditions, they invariably have side effects.  These side effects usually necessitate additional testing and in very many cases more medication to treat the side effects.  The cycle of testing and medicating can become relentless; like running on a treadmill that can't be stopped.  This is especially true for chronic conditions for which medicine has a poor track record of treating.

Staying off the medical treadmill can be a daunting task.  The first step is to acknowledge that you are the person responsible for your health.  You can seek the advice of others and partner with other people, including doctors, but you must make the decisions regarding your health.  This is a crucial step.  It means you must become informed about your health situation.  You need to explore your options and  weigh the risks and benefits of any tests or treatments.  There are times you will need to say, "No".  No one but you can decide what is best for you.

The second step is to adopt a lifestyle that promotes health.  The best way to stay off the medical treadmill is to not get sick in the first place.  I've talked about lifestyle in several previous posts, but let me quickly list a few of the basics.  You need to eat nutritious food, drink plenty of water, avoid toxins, get adequate rest, manage stress, maintain good relationships, attend to spiritual matters, exercise, and look after your nervous system.

Now maybe you've had the misfortune of already having your health compromised through injury or illness.  You can get off the treadmill.  You must first go back to step one and take responsibility for your own health.  You need to become the decision maker.  Do your homework and find out as much as you can about what is afflicting you.  Research the treatment options.  Look for treatment methods that work with your body and aren't going to cause side effects.  Look for professionals you can partner with to help you reach your health goals.  Make lifestyle changes that will strengthen your body so it can heal itself.  The body is marvelously self healing when it's given the proper environment to do so.

In more than a quarter century of practicing chiropractic, I've observed many, many people enjoying wonderful health in their advanced years.  Invariably they are the ones who have made an effort to stay off or get off the medical treadmill.  They have decided to take responsibility for their own health.  As a chiropractor I count it a privilege to be able to partner with these people.  I advise them on lifestyle changes that will promote their health.  I also assure that there is no interference to the proper functioning of their nervous systems by adjusting their spines to correct vertebral subluxations.  Chiropractic allows the body to heal itself.

Injured

A short time ago I injured my right shoulder.  Just like most injuries patients present with, I really don't know what I did to cause the problem.  I can speculate about why the pain came, but it was most likely the result of an accumulation of several things.  One morning I woke up with discomfort in the shoulder.  It eased as I did my normal morning activities.  Shortly after noon, the pain returned and by evening I knew there was definitely some damage.  My sleep was quite disturbed that night and by the next morning the pain was more severe and my ability to use the right arm was restricted.

The things I did to heal the shoulder were:

1. Start treating the injury as soon I realized that the shoulder was injured.  The longer the time between injury and rehabilitation the longer treatment takes and the poorer the outcome will be.
2. Ice to reduce inflammation and improve circulation.  I also used BioFreeze when using real ice was inconvenient.
3. Stretching to tolerance to maintain joint mobility and function.  Motion is necessary for healing.  It assists both circulation and nerve function.
4. Chiropractic adjustments to the shoulder to normalize joint position and motion.  This helps the joint to heal faster and stronger.
5. Chiropractic adjustments to the spine to assure there is no interference to the nerves going to the muscles, tendons, and ligaments of the shoulder.
6. Low level laser therapy to increase the healing energy of the cells.  This speeds the healing process.  Laser improves circulation and normalizes nerve function.  Not only do injuries heal faster but they also heal stronger when treated with laser.
7. Proteolitic enzymes to reduce inflammation.
8. Therapeutic massage to improve circulation and break down adhesions in the injured tissues.  Massage also improves muscles balance to normalize the mobility of the injured joint.
9. Nutritional supplements including calcium, magnesium, vitamins C & E, glucosamine sulfate, chondroitin sulfate, and omega 3s to assure proper nutrients for healing.
10. Return to mobility and strengthening exercises as soon as possible to rehabilitate the injured joint.

This approach was very successful for me.  Within a week I was pain free and back to my normal activities including shoulder exercises.  When the pain is gone healing is still a long way from complete.  That's the nature of soft tissue injuries.  I know that even though I am feeling good, I still need to continue with adjustments, laser, massage and exercise to assure the best possible healing.  Did I need to do each of the items listed?  Perhaps not, but I want to have the best healing possible so I don't have problems with this shoulder in the future. 

Perhaps you have an injury.  The approach I took to heal my shoulder injury will be effective for virtually all bodily injuries.  Following the same basic procedure will help you to heal most efficiently and effectively.

Dangerous Thoughts

Probably all professions have a mental stumbling block that keeps many in the profession from truly excelling.  In chiropractic we see so many nearly miraculous changes in our patients' health on such a frequent basis, that we fall into the trap of thinking we are healers. This is dangerous because in fact we heal nothing.  The body does the healing and the chiropractor is just a facilitator.  

Thinking I'm the healer is a trap I've fallen into many times and something I must be vigilant to guard against.  It's not good for either me or my patients.  Patient's are too often eager to give me credit for results.  "You are a miracle worker, Doc."  It really appeals to the ego to think I have healed someone.  What a sense of power!  Maybe I have some special power!  Nothing can stop me!  I begin to think I'm god-like.

This is a dangerous place for me, or any other chiropractor, to be for a number of reasons.  First, the emphasis is misplaced.  Instead of the chiropractic encounter being about the patient it becomes about me, the doctor.  The focus is about what I'm doing instead of what the patient needs.  It becomes my success not the success of the patient.  

When patients fail to get fabulous results the wrong thinking chiropractor faces a dilemma.   I feel compelled to do more procedures in an attempt to get results.  Because I feel I am the one producing the healing, when the patient doesn't respond it suddenly becomes my own personal failure.  In an attempt to still be the healer additional procedures are added or another technique is tried. Results are usually marginal, because the innate healing power of the body is ignored.   The body often responds better to less rather than more because its healing energies can be focused.  The healer in me wants to do more so I can get the credit.

When I hold myself up as the healer I also deny the patient's right to participate in the healing process.  If patients have no involvement in the healing, then they have no responsibility.  In reality each individual must accept responsibility for the actions they have taken that have affected their health to this point.  They must also accept responsibility for any present and future actions for improving their health.  Becoming healthy is not an event, but a lifestyle.  A chiropractor can partner with a patient, but the patient must take the steps to move forward.


It is not my responsibility to heal the patient's body.  It simply isn't possible for me to heal anyone.  Only the body can heal itself.  A chiropractor's responsibility is simply to remove interference to the healing process.  Anytime I (or any other chiropractor) think I am the healer, I am in dangerous territory.   It's bad for me and for my patients.

Chiropractic & Neck Pain

About three quarters of our population will be plagued with neck pain at some point in their lives.  At any point in time approximately 10% of the population is experiencing some type of neck pain.  It certainly is no small problem for our society and it is a big problem for sufferers.  As with any condition, finding the best treatment is crucial.

The January 2012 issue of Annals of Internal Medicine published a study by Bronford et. al. entitled Spinal Manipulation, Medication, and Home Exercise with Advice for Acute and Subacute Neck Pain. (You can read the complete study at: http://www.annals.org/content/156/1_Part_1/1.full.pdf+html )  This randomized study looked at people who had neck pain for 2 to 12 weeks.  Having pain for that time period is what is considered to be acute or subacute pain. The people in the study were given either spinal manipulation (chiropractic adjustments), medication or home exercises with advice for a period of twelve weeks.  Their pain levels were evaluated at 2, 4, 8, 12, 26, and 52 weeks.  

The findings showed clearly superior results for the manipulation group over the medication group at each evaluation after week 4.  Even though initially the people taking medication showed improvement, at 8, 12, 26, and 52 weeks their results were far inferior to the manipulation group. The results for the home exercises combined with advice was similar to the manipulation group.  Although it was not part of this study, it would be interesting to see what the results would be when chiropractic adjustments and home exercises are combined.  That's what I generally recommend.


Chiropractic care is effective because instead of just numbing the symptoms, it addresses the cause of the pain.  A large portion of neck pain cases are caused by vertebral subluxations.  A vertebral subluxation is when the joints of the spine have lost their proper motion and position resulting in irritation of the surrounding nerves.  Chiropractors specialize in the detection and correction of vertebral subluxations.


The Bronford study adds to the long list of research papers which show chiropractic care is superior to medications for both neck and low back pain.  We have a number of other studies summarized on our website at http://www.powers-jans.com/index.php?p=228152 .  It's important however to keep in mind that chiropractic is about more than just pain relief.  It's about allowing the body to function normally.  It's about health.

Massage Therapy

To say I was over due for a good massage was an understatement.  I usually have a therapeutic massage every 3 - 4 weeks.  It had been almost 8 weeks.  When I go that long been massages, the experience is not usually real pleasant.  My muscles tighten up too much over that length of time.  It is easier on both me and the therapist when I get massaged regularly.  The massage therapists at Powers & Jans Centre don't usually have mercy on me either, so I try to avoid neglecting my massages.

There are good reasons to get a massage regularly.  Therapeutic massage produces a host of beneficial effects in the body.  These include improving flexibility, muscle tone, blood flow, and lymphatic drainage.  This helps promote soft tissue healing.  Massage helps to increase dopamine and serotonin levels in the body enhancing a person's sense of well being.  The immune system is also stimulated.  Massage is also extremely beneficial in stress reduction.

As chiropractors we find that therapeutic massage works very complementary to our chiropractic adjustments.  We regularly coordinate massages and adjustments for a variety of conditions including headaches, neck pain, back pain, and sprains/strains.  Shoulder, arm, hip, knee and leg problems also benefit from combined treatments.


From my personal stand point, I function better when I get a therapeutic massage on a regular basis.  Not only are my muscles less tense, but my overall motion is improved.  As part of an overall strategy to maintain health, all of the benefits listed above are important.  Having a healthy lifestyle involves putting together many pieces, all of which lead to the end result of health.  No one thing will make us healthy.  Therapeutic massage can be a very valuable component of a healthy lifestyle.  It certainly is for me.


Even though I regret that it was so long between massages, Amanda was kind to me.  There were a few areas that were quite sore as she worked on them but I felt so much better when she was done.  I promise Amanda, I won't go so long between massages again. 

From the Inside Out

At my latest eye exam, my optometrist gave me a brief education session on retinal scans.  He described what he looks for and showed me normal (my eyes) along several abnormalities from other scans he has done.  The information he garners from these retinal scans is impressive.  They offer a glimpse to the inside of the body.  As the discussion progressed he described how, for the most part, the retina is really just a reflection of the health of the rest of the body.

Circulatory problems in particular show up very readily in the eye.  Retinal scans of smokers are definitely not pretty because of oxygen deficiency.  Liver and kidney problems are also reflected in the health of the retina.  The key take-away point is that the eye cannot be separated from the rest of the body.  This is true for every part of the body.  It's all connected.  If you want to have healthy eyes, you need to have a healthy body.  Your eyes cannot be younger than your liver, kidney or bowel.  

This concept is important when we evaluate all the "anti-aging" products and discussions that abound.  All parts of the body are the same age.  "Anti-aging" cannot be applied successfully to one area and not the others.   Look after the health of the whole body and all it's parts will be healthier.  When we are healthy we function like we are younger.

One of the foundational principles of chiropractic is that health comes from above, down, and inside, out.  Health doesn't come from outside the body (although what comes from outside can affect health).  Only the life force within us can heal us.  Only the life we have can produce health.  If we are unhealthy on the inside we will not be able to manifest health outwardly, no matter how many lotions or potions we apply or consume. 

Because the nervous system controls every function in the body, it's important to assure that there is no compromise in this system.  Chiropractic's specialty is to remove interference from the nervous system using specific chiropractic adjustments.  Combined with a lifestyle that promotes health, chiropractic is a vital part of being healthy.  Chiropractic works with the body to allow health to manifest from above, down and inside, out.

Purchasing Exercise Equipment

After making New Year's resolutions to improve their physical fitness, many people are on the hunt for exercise equipment.  Retailers are keenly aware of this and are offering great deals on a wide variety of equipment.  Consequently, one of the most common questions patients ask at this time of year is, "What kind of exercise equipment should I buy?"

The answer usually on the tip of my tongue is, "Only buy equipment that you will actually use."  And it needs to be used to exercise with - not to hang your laundry on, not to provide entertainment for the kids and their friends.  Although intentions may be great the reality is that most exercise equipment purchased gets used regularly for only a short time after it is bought and then it becomes a pain to keep dusted.  At least covering it with laundry keeps the dust off.  One reason for this is that using only a single piece of equipment becomes boring very quickly. One of the advantages of going to the gym is that the variety of equipment and exercise options helps keep exercising interesting.


To answer the original question about purchasing equipment in a different manner, a person needs to first determine how to make exercising engaging.  Then the type of equipment to be used can be more easily determined.  Bikes, treadmills, ellipticals, weight machines, etc, - each have their own advantages and disadvantages.  The important thing is to determine what will best suit your individual needs and goals.

Start by realistically assessing your current level of health and fitness.  If you have advanced joint problems even walking on a treadmill may be too harsh to begin with.  Whole body vibration combined with stretching and posture exercises may be a good starting point.  If you are capable of walking without injuring yourself, a graduated walking routine with stretching and light weights may be appropriate.  The key is to start slowly and build up while keeping things interesting enough so that you will continue to exercise.  Error on the side of caution.  Even a minor injury can derail the exercise program for a long time if you are in poor physical condition. 

Excercise equipment doesn't need to be elaborate.  Sure weight machines and treadmills are nice to use, but you can start out with just a good pair of shoes or some open floor space.  Floor exercise routines can be very effective while walking outdoors can be done in most conditions and it is preferable to a treadmill.  Hand weights and gym balls are very reasonably priced and effective exercise aids.  No special equipment is needed to start an yoga program.


Any given piece of exercise equipment is limited in the exercises you can do with it.  To work the entire body effectively it is best to do a variety of different forms of exercise. Personally I do floor, weight, walking/running, posture, balance, vibration, and stretching exercises.  I use a whole body vibration machine, a treadmill, a weight machine, and a gym ball.  The exercises and equipment I use varies with each exercise session.  This assures that my whole body is worked in a variety of ways and it helps keep exercising interesting.


Buying exercise equipment can be a very good thing.  Just make sure that whatever you buy will be a effective part of an overall fitness program.