Health Blog

We all have heard to old saying, “you have to use it or you will lose it”. With all the new information about fitness these days, does this still apply? Unfortunately the answer is ABSOLUTELY YES!

For most people, as we get older, we get more and more “set in our ways”. We sit in our cars and at work.  We do chores around the house. If we have time for hobbies and exercise, they tend to be the same ones done over and over. If you find yourself doing this, then almost certainly you are neglecting parts of your body and over working other parts. In order to keep your body vibrant and healthy, you must you all of your body and use it in a variety of ways.

A proper exercise routine incorporates strengthening, endurance, & flexibility for all the body parts, not just your arms or legs. If all you do is walk, you will gradually lose muscle mass, strength and flexibility. If all you do is lift weights, you will gradually lose flexibility and endurance. Try to incorporate different types of exercise on different days. Yoga one day, TRX class for strength and stability another day, a nice hike or swim for endurance another day. These are just suggestions of course….but the bottom line is that you should mix things up and use all of your body in different ways to prevent injuries and chronic pain down the road.

Until next time, be happy, healthy, and smart!

Dr. Jim

Heavy backpacks, what to do?

The kids are back in school already! They are going to be carrying home heavy backpacks again. Did you know that there were 5,415 backpack related injuries treated in the emergency room in this country a few years back! In fact research shows that over 60% of children carry backpacks that weigh more than 10% of their bodyweight every day. So what you ask? Long term damage can include strained neck and shoulders, headaches, adhesions in the back muscles, scoliosis and even reduced breathing capacity.

What should you, as a concerned parent/grandparent do?

1. Make sure they use both straps all the time and evenly distribute the weight.

2. Make sure the straps are padded and fit on the chest, not the shoulders.

3. Reduce the number of heavy books they take back and forth.

4. Consider using digital text books on a tablet to reduce the weight.

5. Last but not least, don’t leave them at home when you come in for your spinal tune up. I am finding spinal restrictions and muscle adhesions earlier and earlier in my young patients. The good news is that they heal faster and their treatments last longer than my adult patients, but that doesn’t mean they don’t need care too.

Until next time, be healthy, happy and smart!

Dr. Jim

In today’s crazy, fast paced world, we are often looking for ways to save time. That being said, skipping a “maintenance” appointment to this office (especially if you are not in pain) certainly qualifies. So why should you keep your appointment?

We would all agree that normal everyday life is stressful and that no matter how dedicated you are to exercise and proper ergonomics, you still put “wear and tear” on your body on a regular basis. When you lift, bend, twist, garden, sit at your computer, do the dishes, jog, golf, hike, play tennis, etc, it places physical stress on the joints, muscles, tendons and nerves. As that stress accumulates, the brain compensates to accommodate for said stress. That means the brain will lock up certain joints, shorten or tighten certain muscles and restrict certain ligaments to protect and keep the body safe.

If you come in for a “tune up” before you have any pain or spasms, I am able to find all the areas that have “small” problems and adjust them quickly and painlessly, before you suffer from a flare up. This keeps you from having severe pain and also keeps you from injuries that interrupt your life and the things that are important to you, like family, sports, exercise and work. If you wait, instead of 1 treatment, it often takes 4 or 5 treatments to get you back on track. Getting “regular” care doesn’t mean something is “wrong” with you. It means that you understand how important your body is to your health and ultimately to your happiness. It means that you realize that you are worth the small investment in time and money. I know it is a cliché but it is still true…”an ounce of prevention is worth a pound of cure”

Until next time, be happy, healthy, and smart!

Dr. Jim

It is hot…how much water do I really need to drink?

After a long, wet winter, we are having a hot summer. It is an easy time to get dehydrated, so I thought a brief discussion about water was in order.

First of all, you are supposed to drink 2/3 your weight in ounces of water per day, even when it is not hot and you are not exercising. If you want to lose weight, you should drink even more!

So a 100 pound person needs to drink 67 ounces of water per day. A 150 pound person needs 100 ounces, and a 200 pound person needs 134! Now if you are exercising, you need to add 12 ounces of water for every 30 minutes of sweating. This is hard to do.

A good strategy is to have two cups of water before each meal. This will get you 48 ounces and fill your stomach before eating to help prevent you from overeating. Another strategy is to have two cups when you wake up and before going to bed. Another tip is to add fruit (limes, melon) or vegatables (cucumbers) to liven it up and give you some variety. Or try sparkling waters with carbonation to help with your “soda cravings” without all the sugar!

If you start getting in the habit, it will help your overall health and help maintain your weight.

Until next time, be happy, healthy, and smart!

Dr. Jim

What to look for in a good pillow…

When you go to sleep, the purpose is to allow your body to recover, regenerate and rest. If you do not have proper support, your body has to “stay on” and guard or tighten up certain areas to support itself.

When selecting a pillow, you want something that supports your neck to allow it to be in a neutral position (head not too high or too low) and one that allows your neck and trap muscles to “turn off”. Reach up and feel your muscles when you are lying down. Are the muscles relaxed, or are they still tight? If they are still tight, you probably do not have the right pillow.

The pillow I recommend in my clinic is the “intellipillow”. It is a contoured pillow wrapped in gel. Gel offers a combination of cushion and support that is not only better than foam, but much longer lasting than foam.

If you are struggling with your pillow, come on in and lie on our bed in the back and try out the different pillows.

Normal price is $130, I will drop it to $110 for the month of June, because I want more of my patients on a great, high quality, supportive pillow.

Until next time, be healthy, happy and smart!

Dr. Jim