Priority Health Chiropractic and Massage

Exercise of the Week Pelvic Rotations – Knees Together

2012-02-07T14:11:00.001-08:00

Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)
Start: Lie down on back with legs bent to 90 degrees and feet on
floor. Place arms out to side, palms up.

Exercise: Bring knees together.
Then, let legs roll all the way to side so that knee rests on floor.

Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side.

Exercise of the Week- Lumbar Stabilization (stage 3)

2012-01-26T08:00:00.000-08:00

Plank Position

Difficulty: Moderate
(Consult your chiropractor before engaging this or any other exercise.)

Start: Lie down on stomach. Then, begin by propping upper
body up onto elbows/forearms, with hands together in prayer
position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you’re resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, lift one leg 6-8 inches. Hold this position for 10-20 seconds. (Option 1)
If this is relatively easy, try bringing that leg horizontally out
to side as far as you can, keeping torso steady. Hold this position
for 10-20 seconds. (Option 2)

Switch legs, and repeat. Perform 3-5 sets of this exercise per side.
Be careful not to strain lower back.

Win Six 1-Hour Massages!

2012-01-24T13:00:00.000-08:00

Refer-A-Friend Contest!

Starting 1/16/2012 thru 2/29/2012, get entered into a drawing to receive 6 free one hour massages just for referring a friend or family member to our practice.

The more people you refer, the better your odds!

Vancouver/ Portland area

360-882-7733

VACCINATIONS OR CHIROPRACTIC? WHICH ONE WILL YOU CHOOSE?

2012-01-23T06:00:00.000-08:00

According to the germ theory of disease, humans get sick when they are exposed to pathogens like bacteria and viruses - especially if they are allowed to multiply uncontrollably inside them. Fortunately, we have an inborn self defense system to take care of this problem which we call the immune system. This system detects and destroys any foreign substances that
make their way inside the body, under the direction of the brain and the nervous system.
Whenever a person is weak or vulnerable such as the diseased or the very young or old, they are more susceptible to harboring infections, as their immune system also becomes weak. If these people get infected with bacteria or viruses, the results can be fatal.

HOW CAN WE HELP BOOST OUR IMMUNE SYSTEM?

Medical scientists have observed, once the human body has been exposed to a certain pathogen, it will be ‘primed’ to respond better to that same substance if it encounters it a second time. This is the principle that led to the development of vaccinations: when a person receives a vaccination shot, what they are actually getting is a small dose of the actual pathogen, or parts of its structure that our immune system will react to. Researchers theorize that if you get a small enough dose, you won’t get sick,
but afterwards your immune system will be more ‘ready’ to protect you if exposed to the same bug again later in life. Unfortunately, what researchers did not predict was the negative
side-effects of this well-intentioned preventative treatment.
First, people who are injected with vaccines can actually get sick from them! There is an entire website dedicated to the adverse effects related to vaccines - which receives approximately 30,000 submissions annually.1 Some of the more serious reports they receive include: allergic reactions, fevers, seizures, or even death. Second, there appears to be an increase in a number of other childhood diseases since the inception of national vaccination programs.
Reports have linked the use of mercury-laden vaccines with a significant increase in the number of neurodevelopmental disorders like autism. Other diseases, like ulcerative colitis and Crohn’s disease, typically uncommon in people less than ten years of age, appear to be substantially higher in children vaccinated for measles than in un-vaccinated children. Even Sudden Infant Death Syndrome (SIDS), a devastating and mysterious condition resulting in millions of deaths in North America, has been associated with the DPT vaccination: in one alarming study, two-thirds of those infants who died
from SIDS had received their pertussis vaccine, with 26% dying within 3 days after their shots -and 13% within the first 24 hours!6

Third, is it really effective? When we look at the death rates from many of the diseases that vaccinations have been developed for, we see that there was already a steady and significant decline
before the vaccination was introduced on a massive scale. Also, when we compare numbers in the U.K. between certain diseases (measles) to others that have never been vaccinated for (scurvy), the steady decline is very similar, suggesting that vaccination is not the only reason for the eradication of these diseases, and if an outbreak of measles occurs in highly vaccinated populations, those fully vaccinated children can still contract the disease!
In one recent report of an outbreak in the US, there were 9 laboratory confirmed cases of measles, out of which 7 were vaccinated previously for the disease.

HOW CAN CHIROPRATIC HELP INSTEAD?

The immunity-boosting powers of chiropractic have often been demonstrated, with the most impressive of these documented by Walter Rhodes in his account of the influenza epidemic of 1918 in North America. According to the medical statistics from the era, many people who were treated by chiropractors fared much better than those treated by MDs with respect to the flu. In one impressive account, “In Davenport, Iowa, 50 medical doctors treated 4,953 cases, with 274 deaths. In the same city, 150
chiropractors including students and faculty of the Palmer School of Chiropractic treated 1,635 cases with only
one death.” Chiropractic is an all-natural health care solution that bases its entire philosophy on helping to improve the body’s innate ability to heal itself.
Chiropractors accomplish this feat by removing irritation and interference in the nervous system caused by vertebral
subluxations - thus allowing for proper regulation and control of all systems in the body, including the immune system.
Vaccinations - the benefits versus the risks - is a difficult subject faced by every parent. We recommend you do your own research, including a more thorough discussion about this topic with your Chiropractor, so that you get all the help you need to decide what is best for your child.

Exercise of the Week

2012-01-18T11:57:00.000-08:00

Lumbar Stabilization – Dead Bug

Difficulty: Moderate
(Consult your chiropractor before starting this or any other exercise.)

Start: Lie on back with knees and hips bent to 90 degrees and feet
elevated. Both arms should be straight, with fingertips pointing up toward ceiling.

Exercise: Draw belly button
inward toward spine. Then, while keeping spine steady, slowly
straighten/lower one leg toward floor. At same time, bring opposite arm over head (toward floor). Pause for 1-2 counts, then
return to starting position.

Alternate arms/legs. Perform 5-10 sets per side

How Antioxidants Reduce Inflammation

2012-01-15T11:48:00.001-08:00

If you are a health conscious person, you have probably heard about antioxidants. These important molecules do a lot to protect your body from damage caused by toxins and disease. One of the most significant duties antioxidants perform is reducing inflammation – a risk factor for numerous diseases and health problems.

Inflammation – the Good and the Bad

Is all inflammation bad for you? No, some inflammation is necessary to heal your body. When you damage muscles, tendons or ligaments, you often see inflammation and reduced function in the affected areas. The inflammatory response allows tissue repair and limits further damage by restricting movement in the injured area. However, excessive or chronic inflammation prevents healing, and your body becomes more susceptible to
disease.
Antioxidants protect you from free radical molecules, which promote inflammation. Besides joint related diseases like arthritis, inflammation can be a key contributor to heart disease, stroke, cancer, inflammatory bowel disease, Alzheimer’s disease and chronic fatigue syndrome.
It is not possible to completely stop your body from producing free radicals because it is part of natural metabolic processes. In fact, every time you breathe, you create free radicals.
However, your chiropractor wants you to know the steps you can take to limit the production of free radicals and reduce inflammation in your body.

Photo from Oasis Advanced Health

Our environment and lifestyle can contribute significantly to the development of inflammation. Avoid exposure to pesticides by eating organic food.
When it comes to diet, consume plenty of fruits and vegetables, especially raspberries, blueberries, strawberries, kale and spinach. For protein rich sources, opt for fish over meat.
Legumes and nuts are also good sources of protein. Exercise to keep your body in an appropriate weight range.
Stress also promotes inflammation, so learn stress management techniques to keep it under control. Ask your chiropractor for tips on improving your diet and lifestyle.

Tea and Herbs: Heal Inflammation and Reduce Signs of Age

Recent research shows that common herbs and tea may provide excellent protection against inflammation. A British study investigated the healing effects of 21 different plant extracts.
The researchers were focused primarily on how inflammation affects skin cells, as inflammatory conditions cause wrinkled skin and premature aging.
The substances that exhibited the most anti-inflammatory action were white tea, witch hazel and rose – all
contain antioxidant compounds. The study reported that these three botanical substances play a role in blocking the body from producing the compound interleukin 8, a proinflammatory
substance.
A study on botanical substances and inflammation published in the Journal of Lipid Research revealed thyme oil had a powerful effect at suppressing the inflammatory substance known as
COX-2. The research studied six plant extracts- thyme, clove, rose, eucalyptus, fennel and bergamot. While all six
showed anti-inflammatory action, thyme performed the best by reducing
COX-2 presence in cells by 75% - compared to 25% for the other plant extracts. This is likely the result of antioxidant flavonoids and high levels of carvacrol, a key ingredient in thyme
that both suppresses inflammation and fights bacteria in the body.

Spicy Ginger Cools Inflammation

Chronic inflammation is linked to an increased risk of cancer. A study published in Cancer Prevention Research showed that extracts of ginger root could be developed as a therapeutic tool in the prevention of colon cancer. The study consisted of 30 participants who were randomly assigned either a placebo pill or a ginger root supplement (2 grams) taken
daily. After the research period of 28 days, scientists measured colon inflammation levels in the patients, and discovered statistically significant reductions in inflammation markers in
the ginger extract group. The antioxidants in ginger could also
help relieve muscle pain induced by inflammation. Research appearing in the Journal of Pain indicated ginger acts in a similar way to nonsteroidal anti-inflammatory drugs (NSAIDs).
Conducted by the University of Georgia and Georgia College and State University, the study researchers enrolled college students to perform specific exercises. As well, one group of students received daily ginger supplements and a second group
consumed a placebo. The students who received ginger reported lower intensity of exercise-induced muscle pain.

Exercise of the Week–Pelvic Tilt

2012-01-09T13:56:00.000-08:00

Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)
Start: Lie down on back with legs bent 90 degrees and feet on floor.

Place fingertips on abdomen, just inside pointy tips of pelvic bones.
Exercise: Drawing belly button toward spine, try to flatten lower
back without letting abdomen bulge outward.

Hold for 1-2
counts, then release. Perform 10-15 repetitions.

CHIROPRACTIC – A LIGHT AT THE END OF THE CARPAL TUNNEL

2012-01-05T13:49:00.001-08:00

Carpal tunnel syndrome (CTS) is the most common nerve entrapment syndrome. It is a painful condition caused by irritation or compression of the median nerve. In one survey of the general population, approximately 14.4% reported having symptoms resembling CTS—including numbness, tingling, weakness and pain. Patient complaints are usually limited to the
thumb and index finger, but in some cases may also involve the rest of the hand, the wrist and even the forearm.

This syndrome derives its name from the location where the nerve irritation/compression most often occurs—in the carpal tunnel of the wrist. Anatomically, the bones of the wrist
are positioned in an arch-shaped arrangement that leaves enough space for nerves, tendons and blood vessels to pass to the hand and fingers—this area is called the Carpal Tunnel. If the passageway of this tunnel becomes crowded, the resulting pressure on the median nerve can result in any of the
symptoms mentioned above.

One of the most commonly reported causes of CTS symptoms is inflammation of the tendons passing through the carpal tunnel. However, irritation of the median nerve can also be caused by
displacement of one of the carpal bones, or irritation of the nerve at other locations—such as the neck, shoulder or near the elbow. Activities known to contribute to this type of syndrome are
those associated with repetitive contraction of the small muscles of the hand: like typing, knitting or sewing.
However, according to the National Institute of Neurological Disorders and Stroke, CTS is most common amongst assembly-line workers.
Because chiropractors are accustomed to dealing with problems of the
joints, muscles and nerves, many patients with CTS will consult with their chiropractor. This is a good thing, because although medical options can help reduce the intensity of CTS symptoms in the vast majority of cases, surgery can be rather expensive, plus
the success rate for complete resolution from carpal tunnel syndrome has been estimated as low as 60%. Not to mention, there are also reported side-effects involved with surgery,
including other nerve damage and delayed wound healing.

How does chiropractic help?

Whereas traditional medicine tends to focus in the area of the pain, chiropractors will consider the entire kinetic chain. According to experts, dysfunctional
neurological patterns in the neck can cause abnormal firing patterns in different muscles, including the ones that lead into the wrist and hand.6 Therefore, it is important to consider the mechanics of your neck and upper back. Vertebral subluxations in these areas could be one of the main contributing factors to CTS! In addition, chiropractors also know how the alignment of the bones in your wrist and elbow could be the cause of your symptoms. When joints are not aligned properly, the resulting inflammation and pain can cause spasm of the muscles in the area of the subluxation, plus irritation of the surrounding soft tissues. This alone could be the cause of the swelling and irritation of the tendons in the carpal tunnel. Sometimes, just a quick and gentle adjustment applied to one of the bones in these areas can help relieve the pressure.

When it comes to carpal tunnel syndrome, like any other maladies in the body, an ounce of prevention is worth a pound of cure! You should always...

Consider the ergonomics of your workstation. Repetitive movements are not the problem—it is repetitive movement when your muscles and joints are at a disadvantage, leading to repetitive strain and pain.
Take regular breaks when your job requires repetitive tasks. During your break periods, a little bit of stretching
(of the tight muscles) can go a long way.
Seek help when the CTS symptoms are just beginning to show up. The earlier you attend to these aches and pains, the better the chances of coming to a quick resolution of this painful condition.

If you start to feel the symptoms of CTS, let your chiropractor give you a hand. Studies have shown chiropractic care to be an effective tool to reduce the symptoms of CTS. Your chiropractor
will conduct special tests to help determine the cause of the problem, and adjustments delivered right away can help prevent it from becoming a very painful, chronic problem.

Give the Gift of Chiropractic

2011-12-19T13:03:00.001-08:00

In many traditions and cultures, December is the month of major
holidays which include the giving and receiving of gifts. Normally, one would assume this time is only associated with
joy and gratitude.

All-too-often, however, this time of year can be associated with a lot of stress! Travel schedules, family obligations and unrealistic expectations placed upon us can create stress that builds up as tension in our bodies. This leaves us more vulnerable to feeling aches and pains in our joints or muscles, or succumbing to the ever-present cold or flu virus.
It is not surprising that stress causes tension. But how is it that tension can actually hurt us? If you have ever been the victim of a stressful situation (who hasn’t?), you’ll probably remember the muscles of your neck and shoulders feeling tight, or maybe you were aware of clenching your jaw or fists? This is a typical physical response to mental or emotional challenges. How this leads to damage in your body can be found in the relationship between muscles and joints: Some muscles tighten to provide postural support, and others contract and relax to generate movement. Each muscle attaches to at least two different
bones, generating relative movement around a common joint. For example, the bicep muscle crosses the elbow joint, and when the bicep shortens, the arm is flexed at the elbow. Muscle contraction places an increased physical strain or load on the tissues, but this strain is used to perform a useful function. Movement of your muscles is coordinated by the messages relayed by nerves coming from your brain.
When muscles are not needed, nerve signals are silenced and the muscles return to a relaxed, resting tone, ready for when they are next called upon to contract.

When abnormal tension exists in the nervous system (caused by stress), muscles are bombarded by a low-level of nervous system activity – this does not create enough stimulation to cause a contraction, but generates a higher resting tone. This higher tone (muscle tightness) not only places an undue amount of strain on the tissues not being used, but it also leads to a greater compressive load on the joints that are coupled with the muscles in question. This is very unhealthy for the joint, as it could convert minor imbalances to major ones, leading to misalignment and subluxation of the joint. If this happens over time, extra pressure can also lead to accelerated joint degeneration – or osteoarthritis.

Chiropractic to the rescue!

Anyone who has experienced a chiropractic adjustment will know what it feels like to have pressure taken off their joints. Instant relief! However, did you know that one of the main reasons why Chiropractors adjust your spine is to help restore proper tone
in the nervous system? The father of Chiropractic, D.D. Palmer, spoke about this all the time. He described normal tone in the human nervous system responsible for a state of ease in the body, and abnormal tone in the nervous system leading to dis-ease. When the spine has areas of misalignment, this can cause irritation of the nervous system. These areas of misalignment or irritation are called vertebral subluxations.

Having nervous system irritation is like having extra ‘noise’ in the room when you are trying to have a conversation with someone. This makes it harder to hear the message. As a result, you either have to shout to get your point across, or risk not being understood. In the body, when this extra noise occurs in the spine (from subluxations) this can cause miscommunication
in the nervous system, which can lead to dysfunction and pain.

With a well-placed Chiropractic adjustment, vertebrae are swiftly and effectively shifted back in place, taking excessive pressure off the joints and removing the excessive ‘noise’ from the nervous system that vertebral subluxations can cause.

That is why scheduling a visit to your Chiropractor just before and just after the holiday season is perfect timing! It can help facilitate a greater sense of ‘ease’ in the body, making it easier to
handle the stress that normally awaits you at this time of year. Or, once you have been exposed to and felt the effects of the stress, your Chiropractor can bring your system back to normal.
We can not think of a better gift to give yourself this year!

HAPPY AND SAFE
HOLIDAYS TO
EVERYONE!

HO! HO! HO!

2011-11-27T12:12:00.001-08:00

FREE PHOTO with SANTA!

Donate a gift and get a free photo with Santa!

We collect gifts (new & unwrapped) or monetary donations to spread cheer amongst the ones that need it most. Priority Health believes in giving back to our community and taking care of those in need.

Mark your calendar and share with your friends.

WHEN: DECEMBER 10th
WHERE: Children’s Village- just East from the clinic. 3500 SE 196th, Camas WA.
TIME: 10am- 2pm

Can’t make it, but would still like to donate a gift or monetary donation? Feel free to drop it off at the clinic.

Ho Ho Ho!!!

Exercise of the Week–Childs Pose

2011-11-16T10:35:00.000-08:00

Child’s pose with forward reach – lumbar flexion

Difficulty: Easy
(Consult your chiropractor before engaging in this or any other exercise.)
Start: On hands and knees. Be aware of position of spine – start
with a neutral spine or a flat back.

Exercise: Allow hips to lower toward heels, and reach arms out in front. Try to achieve a fully rounded lower back. Hold for
10-30 seconds.

The Top 5 Reasons to get Adjusted by your Chiropractor

2011-11-13T10:33:00.001-08:00

For over a hundred years, chiropractic patients have been
heralding the benefits of chiropractic adjustments for all who would listen. In this issue of the Wellness Express™, we are presenting five of the most popular reasons why people choose
chiropractic.

1. TO BE MORE HEALTHY!

Since its inception, chiropractic has first and foremost been based on the principle that the body has the innate ability to heal itself. Because of the negative effects of stress in one’s environment, the body’s natural abilities for wellness and healing can be interrupted. More specifically, when the nervous system is irritated by spinal misalignment (vertebral subluxations),
the regulatory capacity of the brain
relative to the rest of the body is compromised. Chiropractors seek to restore a more natural state in the body by using specific chiropractic adjustments to correct these imperfections. Chiropractors know that when the nervous system works better, ALL systems in the body have the potential to work better! Chiropractic is the only health care profession that abides by this principle. Chiropractors have been perfecting the art, philosophy and science of this wonderful profession for over a century!

2. TO DECREASE PAIN

The spine is an important physical structure that contains many pain-sensitive tissues: Most notably, joints, muscles, nerves, discs and ligaments. If there are any abnormal alignment patterns in the spinal column, this can place an abnormal amount of stress and strain on any one of these tissues. In a recent article reviewing the effectiveness of spinal manipulation, chiropractic adjustments were consistently better than other medical options in reducing the intensity of acute low back pain, plus restoring normal function, both for short-term and long-term effects

3. TO IMPROVE PERFORMANCE

Many athletes swear by the positive effects of chiropractic when talking about their personal successes. Notable names like Lance Armstrong, Barry Bonds, Dan O’Brien and Arnold Schwarzenegger, to name a few, swear by their chiropractors. Athletic performance is affected by a combination of strength, flexibility, speed and coordination. When the spine exhibits imperfections in movement and/or alignment, the resulting vertebral subluxations can create focal areas of irritation in the nervous system, which subsequently interfere with the optimum functions of all other systems. As a result, athletic performance suffers. When athletes are adjusted regularly, they will often attribute their success (at least in part) to their chiropractic care.

4. TO IMPROVE YOUR POSTURE

We all like to look our best and put our best feet forward. In order to do this, we need to stand confidently vertical, with our head held up high.
Spinal curves are absolutely paramount to good posture. In the normal spine, there should be a gentle curvature of the spine inward in the neck and lower back, with a balanced outward curve in the mid-upper back. One of the most common postural faults (head forward, shoulders rounded forward) occurs when the lumbar (low back) curve is too flat, or the thoracic (mid-upper
back) is too rounded. If this abnormal body position is not corrected, this can place a lot of pressure on the spine where the neck meets the shoulders, causing stress and strain.

Your chiropractor works hard to ensure that your spine has every opportunity to assume perfect posture, by optimizing the movement and position of each and every vertebra. As
far as your posture is concerned, the rest is up to you – consistent awareness of your posture, plus a commitment to regular postural exercises are the best ways to maintain a healthy upright
spine.

5. TO INCREASE BODY AWARENESS

Most people do not know this, but joint position is one of the most
important ‘senses’ used to detect body position in 3-dimensional space (only surpassed by vision in terms of importance). Without this joint information, for example, you would be severely uncoordinated in the dark, most likely unable to walk without falling. This ‘sense’ provided by the joints of your body is called
proprioception. Chiropractic adjustments help to restore proper position and movement of your body’s joints so proprioception (body awareness) is optimized. When you are more aware of your body in space, your improved balance and coordination will help you by preventing accidents and injuries!
Chiropractic care is not only for back pain – it is a natural, healthy choice for optimum performance and beautiful posture, plus an essential component of mind-body communication, ensuring your body functions the way it was originally intended!

Exercise of the Week

2011-11-04T13:24:00.000-07:00

Lumbar extension – “lazy cow”

Difficulty: Beginner to Moderate (Consult your chiropractor before engaging in this or any other exercise.)

Start: On hands and knees. Be aware of position of spine – start
with a neutral spine or a flat back.

Exercise: Allow spine to sag toward floor, bringing lumbar spine into full extension. Also extend neck by bringing chin up
toward the ceiling. Hold for 10-15 seconds.

Winter Activities – a likely cause for acute low back pain?

2011-11-01T13:17:00.001-07:00

As summer turns into fall, and fall into winter, chiropractors prepare themselves to receive a healthy number of new patients – related to some of the more common winter activities and
their contribution to a greater incidence of acute lower back pain.

As the calendar pages are turned to the fall months, people put their bathing suits and beach towels away as they anticipate the first snowfall of the year. As they dig into their closets however, reaching for their skis, skates, snow shovels and sleds most don’t
think of how often these fun-filled activities can lead to debilitating lower back pain.

A few of the most notable causes for injury in the winter months include:
1. Slips and falls – with icy conditions.
2. Snow shoveling – a strenuous winter-related activity.
3. Dangerous winter sports.

Slips and falls:

When the temperature starts to drop below the freezing point, chiropractors warm up their adjusting muscles. With
snow and ice covering walkways and other surfaces, people are more likely to slip and fall, adding to the list of reasons they visit their chiropractor.
Acute injuries resulting from slips and falls can range from a slightly bruised ego, to subluxations and dislocations of the pelvis, or even fractures in the tailbone or wrist.
One of the first things you should do if you experience a fall this winter is to check in with your chiropractor. The jarring effects of a fall can easily subluxate your sacroiliac joints or lumbar spine and lead to more chronic issues if these subluxations are not
corrected right away.

Snow shoveling:

Winter snow looks so soft and fluffy as it floats down to the earth, but when we attempt to clear our sidewalks of the frozen white stuff one shovel-full at a time, what we discover is that it’s not as easy as we first imagined. Snow gets easily packed and dense, and sometimes when the temperatures hover around the freezing point, the wetness of the snow can make it much heavier than it looks.
Shoveling snow is a physically demanding exercise that puts a great demand on the heart (thus putting us at greater risk for heart attacks). And, it can easily lead to sprains and strains of the lower back, wrists, elbows and shoulders. If you find yourself a painful victim of ‘shovelitis’ (a term used here to describe the acute lower back pain and inflammation following an afternoon of moving snow), your next step should be to make an appointment with your chiropractor.

If you’re looking to prevent that next bout of ‘shovelitis’, follow these helpful tips this winter:

1. Warm up before heading out into the cold – by stretching those tight muscles before using them.
2. Don’t over-load your shovel with snow – one shovel full of wet snow can weigh up to 25 pounds!

3. Always lift with your legs – be sure to bend your knees, not your back, when lifting loads of snow.

4. Don’t bend and twist – the worst combination for disc injuries. Avoid throwing snow over your shoulder!

5. Take a break! Taking regular breaks can help prevent getting over-tired, which is when you are most likely to injure yourself.

Winter sports:

Common winter sports – like skiing,
snow-boarding, hockey and tobogganing – not only involve many falls and spills, but also various activity-specific injuries.
Skiers and snowboarders often suffer knee and back injuries because of all the twisting motions involved in those sports – plus, thumb and wrist injuries are common.

Tobogganers have to watch out for injuries to the head and lower limbs caused by collisions with stationary objects and other people.

Hockey players need to be particularly aware of the dangers of their sport: Because it is a contact sport involving high speeds, sprains and subluxations are the number one injury in hockey, followed by contusions and lacerations. Of course, fans of NHL player Sidney Crosby will also be acutely aware of the ever-present potential for concussions in hockey – a devastating and serious problem in this sport.

We all know that winter sports can be fun, but we also need to be aware of the risks!

Luckily, your Doctor of Chiropractic knows how to safely and effectively take care of all those winter back pains. According to a recent article in the journal Spine, chiropractic treatment of acute low back pain is one of the most effective options and it is accomplished with minimal, if any, side-effects. Symptoms related to pain reduce more quickly and the effects of the
chiropractic adjustment last longer than other treatments (like medications, exercise, etc.) compared to chiropractic!
Whatever activities you are planning to participate in this year, be sure to schedule a chiropractic appointment afterwards, just in case!

Disclaimer: Information contained in the Wellness ExpressTM newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.

Exercise of the Week

2011-10-25T16:11:00.001-07:00

Abdominal Crunches on Exercise Ball – Reach for Ceiling.

Difficulty: Easy to Moderate(Consult your chiropractor before
engaging in this or any other exercise.)

Start: Lie on back over exercise ball so lower portion of ribcage is
positioned over center of ball. Let head rest on ball, and relax hips. Keep knees wide apart, and position arms stretched out
overhead.

Exercise: Engage inner abdominals first by bringing belly button
inwards. Then, curl body forward on ball. As you curl forward, reach hands for ceiling. Return to starting position. Repeat 5-15 times.

Exercise of the Week

2011-10-02T18:29:00.001-07:00

Crunches on Exercise Ball with Oblique Twist

Difficulty: Beginner to Moderate
(Consult your chiropractor before
engaging in this or any other exercise)
Start: Lie on back over exercise ball so that lower portion of
ribcage is positioned over center of ball. Let head rest on ball and
relax hips.

Keep knees wide apart and position arms across chest
(easy), hands behind head with elbows out (moderate), or arms
stretched out overhead (difficult).

Exercise: Engage inner abdominals first by bringing belly button
inwards. Then, curl body forward on ball, keeping lower back in
contact with ball at all times. As you curl forward, bring one shoulder/elbow across body in the direction of the opposite knee.

Return to starting position. Alternate sides. Repeat 5-10 times each side.

Exercise of the Week!

2011-09-29T13:17:00.000-07:00

Abdominal Bridge on Exercise

Ball with Single Leg Curl

Difficulty: Easy to Moderate (Consult your chiropractor before
starting this or any other exercise.)

Start: Assume abdominal bridge position on exercise ball. Focus on bringing belly button inward and holding entire body in a straight line – ankles to ears.

Exercise: Lift one foot a few inches off floor. Stabilize yourself, keeping body still. Curl leg to 90 degrees and hold for 5-10 counts. Return to start position, and repeat with other leg.
Maintain a tight abdomen throughout.
Repeat 5-10 times per leg.

Is Your Child Anxious at School?

2011-09-25T11:35:00.001-07:00

Anxiety disorders affect one in eight children. It has become an increasing problem for kids, parents and teachers.
While many children look forward to school, some children dread it. Anxious kids endure painful, uncomfortable episodes of nervousness, irritability and frightening thoughts. They often
find it difficult to focus on their school work and may frequently complain of illness, such as headaches or stomachaches.
Untreated anxious kids are at higher risk of engaging in substance
abuse.

Normal Anxiety vs. Anxiety Disorder

It is typical for even non-anxious children to experience anxious feelings, such as being afraid of the dark or getting separated from their parents.
Children attach anxiety to specific situations, but the bad feelings
disappear when the situation is over, or the child simply outgrows the fear. However, children with anxiety disorders
endure extreme anxiety over long periods of time.

What causes a child to develop an anxiety disorder? The answer is still not clear, but numerous experts agree that genetics, family environment and life experiences all play key roles.
Studies indicate girls are more likely to develop anxiety disorders than boys, and younger children are more prone to anxiety problems than older children.

Separation Anxiety

This is a common issue for young kids, especially if they are just starting school or changing to a different school. A child may cry for a few minutes after being dropped off at school. This is a normal response, but for a child with separation anxiety disorder, he or she can feel fearful for hours and cry continually. The child
may have concentration difficulties and fail to engage with his or her classmates.
The problem can continue at home, with the anxious child having sleep problems, frequent nightmares or refusing to go to school.

Social Anxiety

This anxiety disorder can interfere with a child’s social development. To parents, social anxiety can appear as extreme shyness in their child. Kids with this disorder feel anxious around
new people and new situations, may have trouble forming friends and are often reluctant to participate in group activities. At school, a socially anxious child is afraid to make mistakes for fear of embarrassment or attracting unwanted attention.

School Refusal Anxiety

Severe anxiety can lead to a child refusing to go to school or stay in school. With school refusal anxiety disorder, a child often complains of feeling ill – either at school or shortly before going to school. He or she may develop this problem if changing to a new school, fears failing academically, or gets bullied.
School refusal can be linked to
separation anxiety and social anxiety.

Treatment of Anxiety

The primary treatment method used for dealing with childhood anxiety is cognitive behavioral therapy (CBT).
This type of psychotherapy is based on the idea that our thoughts cause our feelings and behaviors, not external things – such as events, situations and people.
The CBT therapist teaches the child to recognize their unsettling thoughts and behaviors and provides strategies to deal and cope with his or her anxious feelings. CBT therapy also includes relaxation training, role-playing and positive reinforcement.

More Tips for Parents of Anxious Kids

If you think your child is struggling with serious anxiety, talk to a
pediatrician. You should also bring it to the attention of your child’s teacher and school counselor.
In the meantime, here are five tips for
helping your anxious child:
1. Be Supportive – Make your child feel comfortable talking about her anxiety and offer reassurance. When a child is able to express fears to her parents, she actually experiences a decrease in anxiety.

2. Be School Positive – Point to the fun aspects of school to your child. This can include playing with classmates and engaging in new activities.

3. Allow for Downtime – Just like adults, children need time to decompress. Do not over schedule your child with too many activities. Make sure they have unstructured playtime, which helps reduce the impact of anxiety.

4. Encourage Exercise – Children should get 60 minutes of physical activity daily. Exercise helps slash levels of the stress hormone cortisol and boost levels of the mood enhancing neurotransmitters dopamine and serotonin. Studies show children involved in team sports report less anxiety, and it is especially helpful for kids with social anxiety disorder.

5. Visit Your Chiropractor – Getting regular chiropractic adjustments help kids just as much as adults. Chiropractic reduces stress-related subluxations that impact nerves and restores a more balanced, natural tone to the nervous system.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.
Copyright © Wellness Express™

Why Do Children Need Chiropractic?

2011-09-11T19:46:00.001-07:00

Have we forgotten how difficult it is being a child? Just like adults, children have bones, joints, nerves and muscles
that need attention from time to time. Kids also experience several major physical milestones during their first year of life that place an increased demand on the neuromusculoskeletal
system – increasing the likelihood for injury and the need for chiropractic adjustments.

A child’s introduction to this life begins with perhaps the most physically demanding experience he or she will ever have to endure in this lifetime – childbirth! The journey down the
birth canal is demanding on an infant’s body, but the combined stress of pulling, twisting and extending the neck of the child during the birthing process puts the infant’s spine at risk.
Add any extra physical stress caused by difficult or assisted births (forceps or vacuum extractions), and it is not surprising one of the most common injuries resulting from childbirth is the cervical subluxation – where one of the vertebrae in the neck becomes misaligned, irritated or painfully restricted.

What Are Common Signs of Cervical Subluxation in Infants?

The first clue that your child has cervical subluxations is if the head is always turned to one side, as with torticollis. More subtle symptoms of cervical subluxations may include a child’s obvious preference for breastfeeding on one side only, or reluctance to turn the head to one side when prompted to do so.

We all know how painful it can be to have a “kink in the neck”. However, in addition to being painful, it is important to consider that every single nerve must pass through the first cervical vertebra on its way to the rest of the body. Therefore, many other
systems may be affected by upper cervical subluxations – asthma, sleeping disorders and colic are only a few of the conditions believed to be associated with childbirth-related neck trauma. Have your newborn child checked for subluxations. It is one of the most important things you can do for him or her as a parent. With a spine free of subluxations, your young child has the best chance to develop into a normally functioning adult.

Another stage of an infant’s development that is particularly
challenging on the body is when a child is beginning to crawl
(usually between 6-9 months of age). Moving into a four-point stance is an important milestone, as it helps initiate the development of a proper lumbar curvature. The lumbar curve is
particularly important for load-bearing activities, and it establishes the foundation for proper posture when
sitting and standing.

Crawling also helps with the coordination of opposite arm-leg
movements required for upright posture and gait. If there are restrictions in the pelvis or the lower back that go unchecked, then these critical movement patterns may be delayed. Any restrictions or imbalances of the spine and pelvis during this stage could lead to the development of faulty curvatures
later in life – such as scoliosis. Chiropractic adjustments are crucial at this stage to ensure the spinal curves are starting off in the right direction.

Learning to walk is another important developmental milestone in a child’s musculoskeletal growth (between 8-12 months of age). Standing upright is a key component in the development of
bone strength. Weight-bearing stimulates the production of a complicated internal latticework of bone, which provides strength. Proper bone and joint alignment ensures this is established properly right from the beginning.
Fortunately, your chiropractor is an alignment specialist!

What about Accidents?

When learning to walk, most children fall down hundreds of times. Although they are more physically flexible than adults, children are still susceptible to strains from particularly awkward
tumbling incidents. In addition, becoming more mobile requires getting used to the dangers of corners and edges.
Children can sometimes hit their heads quite hard on these objects, and the trauma can lead to muscle-spasms and/or subluxations in their necks and upper spines. It makes sense if
we want our children to grow up with strong, balanced spinal curves, a trip to the chiropractor is what they need – especially at the important developmental milestones mentioned here.

Exercise of the Week ~ Abdominal Bridge

2011-09-08T16:45:00.001-07:00

Abdominal Bridge on Exercise Ball with Forward Reach

We can never have too many core exercises!

Difficulty: Moderate to Advanced (Consult your chiropractor before starting this or any other exercise.)

Start: Assume abdominal bridge position on exercise ball. Focus
on bringing belly button inward, and holding entire body in straight line – ankles to ears.

Exercise: Roll ball forward with arms, keeping body still. As you
reach forward, lower back will arch. Contract inner abdominal
muscles to prevent this from happening. Return to start position, maintaining tight abdomen throughout.

Repeat 5-10 times.

Exercise of the week~ Time to Stabilize

2011-08-23T14:55:00.001-07:00

Low Back Stabilization in Reverse Bridge Position with Hamstring Curls (single leg)

Difficulty: Advanced
(Consult your Chiropractor before starting this or any other exercise)
Start: Lie on back, lower legs resting on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in straight position, feet to shoulders. Stabilize with stomach tucked in and
hold. Lift one leg a few inches off ball, stabilizing with only one leg on ball.

Exercise: Roll ball toward buttocks using one leg. As ball comes closer to buttocks, hips should rise but not bend, keeping a straight line between knee, hips and shoulders. Curl leg to 90 degrees and hold for 1 count. Return to start position; maintain a tight abdomen throughout.
Repeat 5-10 times per leg.

Exercise of the Week

2011-08-12T09:37:00.000-07:00

Low Back Stabilization in Reverse Bridge Position with
Hamstring Curls

Difficulty: Moderate
(Consult your Chiropractor before starting this or any other exercise)
Start: Lie on back, lower legs rest on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in a
straight position, feet to shoulders. Stabilize with stomach tucked in and hold.

Exercise: Roll ball toward buttocks using both feet. As ball comes closer to buttocks, hips should rise but not bend, keeping straight line between knees, hips and shoulders.

Curl legs to 90 degrees and hold for 2 counts. Return to start position; maintain a tight abdomen throughout.

Repeat 5-10 times.

Core Stabilization – Foundation of a Healthy Lower Back

2011-08-09T17:20:00.001-07:00

We often hear our doctors, therapists and trainers discuss core stabilization and how integral it is for the function and health of our bodies, especially for our lower backs. But what is it? And
why is it considered so important?

Core stabilization refers to your ability to keep your core structure (torso, abdomen and spine) relatively stable as the appendicular skeleton (legs, arms and connecting structures) is recruited to do physical work like
walking, running, throwing and lifting.

Consider what would happen if you did not possess core stability. Every time you wanted to move – bringing either an arm or a leg away from your
midline to perform a task – your body would be pulled in that direction and you would fall over. If you did not fall, you would most likely strain the holding elements of your joints (i.e. the ligaments) instead, once the load became too great. Not a good scenario.

What are the essential components of core stability?

When most of us think of the core muscles, an image of a bodybuilder’s six-pack abs (the rectus abdominis) usually comes to mind. Actually,this abdominal muscle is the one contributing the least to core stability! Instead of acting as a stabilizer, the primary role of this muscle is to move the torso into flexion (i.e. curling up into a ball).

The deepest abdominal muscle layer is the transversus abdominis, and it is the prime stabilizer of the torso, aided by several other specific support muscles (the internal obliques and the multifidus). Scientific studies show that before any movement is initiated, these muscles are engaged beforehand, and
the transversus abdominis muscles are always recruited first.

If you think of a girdle or corset – those ladies’ garments often worn to cinch the waist and give that hourglass appearance – this would give you a good idea what the transversus abdominis muscle does for the body. When it contracts, this muscle squeezes and holds the trunk and torso quite rigid and allows for the arms or legs to do their job without pulling the body this way and that. You may be familiar with the competitive powerlifter’s thick leather belt - compressing and holding the lower back steady while the rest of the body prepares to lift, clean and jerk up to a thousand pounds overhead. Although this is an extreme example,
the function is the same.

What happens when these core muscles don’t function properly?

Research reveals patients with lower back pain have delayed or insufficient firing patterns of the transversus abdominis muscles compared to control groups with no back pain. Although researchers admit it does not prove this muscle delay causes lower back pain, their findings clearly identify a relationship between core stabilization and lumbar spine symptoms. Results
from these studies show that by increasing the activation of the core stabilizers, primarily the transversus abdominis, back pain may be reduced or prevented.

Does increasing core stability actually help your lower back?

Recent evidence suggests that it does. Researchers took a group of 39 patients who experienced an initial episode of acute low back pain and then divided them into two groups: one that was given specific strengthening exercises for the transversus abdominis and multifidus muscles, and another group that did not do these exercises.

Follow-ups with these two groups of patients one year and three years later revealed a significant difference between the two. In the group that was given the specific core strengthening
exercises, there was a 30-35% recurrence rate of symptoms. Whereas in the other group that did not perform the exercises, there was a 75-85% recurrence rate of lower back pain.4
* * *
Although a consultation with your chiropractor is your best bet for a speedy recovery from acute low back pain, it looks like an abdominal contraction-a-day can really help keep the long-term pain away! Ask your chiropractor to recommend the best core-strengthening exercise for you.

Say NO! to HFCS!

2011-07-18T13:51:00.001-07:00

Just say NO to High Fructose Corn Syrup!

It’s easy to find on many labels. Soda, juices, ketchup, jam, syrup, etc…You’ll be surprised how many foods have HFCS listed on their ingredient list. !

Converting to a NO High Fructose Corn Syrup home isn’t as hard as you expect, and is necessary for good health.

It’s time to start reading labels!

Stretching!

2011-07-09T18:13:00.000-07:00

Benefits of Daily Stretching

Increased Mobility
Increased Muscle coordination
Decreased muscular tension
reduction in lethargy
Increased muscular blood supply
Many aches & pains can simply vanish after a stretching regularly.
Stretching before & after exercise will ensure faster muscular recovery, less chance of muscle pain, injury and strains.

Always consult with your doctor if you feel discomfort. A good rule of thumb when performing any stretch, stop if it’s painful. The stretches above are just a guideline. Talk you your chiropractor to find out what stretches are best for your body.

Green Drinks

2011-07-02T18:01:00.000-07:00

I love Dr. Oz.

I think I’ll try this green drink he talks about.

2 apples (cored, but leave the skin on them)
2 BIG handfuls of spinach
1 medium cucumber
3 ribs/sticks of chopped celery (if you’re using Vita-mix, you only need to cut the celery rubs into thirds)
1/2 inch or teaspoon ginger root, peeled
1 bunch parsley
Juice of 1 lime
Juice of 1/2 lemon

Use a juicer to combine the above ingredients.

Enjoy!

edamame

2011-06-25T17:36:00.001-07:00

I’m always on the look out for a satisfying yet healthy snack. I am happy to report I found just that at Trader Joes.

Dark Chocolate Edamame

It only takes a couple of these to satisfy my sweet tooth craving and it even has fiber and protein……and flavor.

For 1/4 C. (and that would be plenty)

Calories: 200
total fat: 11 grams
Total Carbs: 21 g
Dietary fiber: 5 g
Sugars: 13g
Protein: 7 g

Perfect for when you just need a little something.

What’s your favorite snack right now?

Health Mistakes?

2011-06-16T16:48:00.001-07:00

One of my favorite websites to read is Dr. Oz.

Always great information and usually easy to understand. My latest find on his site.

Your 5 Biggest Health Mistakes Women Make

1. Ignoring exhaustion ( Warning: heart health)

2. Ignoring Unexplained Weight Gain ( Warning sign: Breast Cancer)

3. Ignoring a Frequent Urge to Urinate (Warning Sign: Diabetes)

4. Taking All of Your Medications in the Morning (Warning Sign: Blood Pressure Complications )

5. Ignoring Loss of Sense of Smell (Warning Sign: Alzheimer’s Disease)

For more information, visit Dr. Oz’s website or talk to your own doctor.

Watermelon Season

2011-05-30T09:57:00.001-07:00

With summer coming, it usually means “summer food”. One of our favorite foods is watermelon. Dr. Min can’t get enough watermelon while carrying triplets! (yes, she’s pregnant!)

I was reading my Health Magazine when a small article caught my eye. It showed a watermelon knife and talked about how the inconvenience of cutting them isn’t an issue with this tool. I have to admit that I look at the tubs of pre-cut watermelon……..so much easier. But then the price stops me. Buying a whole watermelon is much more economical, and usually tastier, but then that “inconvenience” of cutting the darn thing is there.

So maybe this watermelon knife is the answer to my problems? Do any of you have one? I’d love to hear your take.

While we’re thinking about watermelon, what are your favorite ways to eat it? Do you sprinkle or drizzle anything on it?

Celebrating Mom

2011-05-21T09:54:00.001-07:00

We have finally uploaded a few pics from our annual Mothers Day event! What a night! We were so happy to see such a great turnout. We really do have the best patients ever!

Beginning Sun Salutation

2011-05-15T18:22:00.001-07:00

Yoga is one of the best ways to strengthen your body and to keep it flexible. No need to head to a yoga studio to get started. You can do this quick video right in your home.
This video is introducing the Sun Salutation and is aimed for beginners just starting out. Try it out and let us know how you feel.

Beginning Pilates

2011-05-09T08:25:00.001-07:00

We talk about core strength a lot because it’s important.

We are sharing this beginning Pilates video today. We like him. Not only does he give you the basics, but he’s funny and it’s ONLY 8 minutes. We all have 8 minutes to improve ourselves.

Enjoy!

Mothers Day is a Priority!

2011-04-18T14:02:00.001-07:00

Please join us for our annual Mothers Day Event.

Thursday, May 5th, 5:30-8:30pm,
Riverstone Marketplace
3401 SE 192nd Suite 100, Vancouver WA 98683

$10 suggested donation- All proceeds will go to the Amercian Red Cross to support the survivors of the tsunami & earthquake in Japan.

Good food, great conversations to help celebrate all the mothers!

Another quick workout.

2011-04-11T10:19:00.000-07:00

We found another great option for a quick workout that requires no equipment.

Please use common sense when executing these exercises.

Quick Workout

2011-04-05T10:18:00.001-07:00

When we’re short on time, it seems like our workouts (taking care of our body) takes a back seat.

Here are some quick things you can when your schedule doesn’t allow for your full workout.

Hip Lifts – Very similar to these we posted earlier

Lie on your back, knees bent with your feet on the ground.
Lift your hips off the ground 10-20 times
To make this more challenging, cross one leg (ankle over the knee) and then lift using one leg only.

Abdominal Hover- We talked about them on this post.

Lying on your stomach.
Lift your body weight onto the elbows and toes.
Keep your body off the floor.
If you are just starting out, you may want to use your knees and elbows.

Push-ups

Use the floor, counter or wall.
Position your arms a bit wider than your shoulders
Bend your elbows, lowering your body….be sure to keep abdominals tight…then straighten. Repeat as many as you can.

If you combine all 3 of these exercises, performing at least 10-20 in each series……you’ll be pooped after 5-10 minutes. It may not resemble your normal workout, but it’s better than nothing, requires no equipment. It builds strength and can challenge your cardiovascular endurance. Add marching in place, jump rope or mini trampoline for more variety.

Real Food Revolution

2011-03-18T17:10:00.001-07:00

Please join us for our last class this coming Tuesday.

WHEN: Tuesday, March 22nd

TIME: 6:30-8:30pm

WHERE: Priority Health Chiropractic

$15

Happy Birthday!

2011-03-08T18:15:00.001-08:00

It’s our birthday and that gives us an excuse to spoil our patients and donate to one of our favorite places – SW Washington Humane Society!

Do you Paleo?

2011-02-20T12:55:00.001-08:00

Our second class on Tuesday February 22, will feature Patty Murphy, an expert on the Paleo Diet! Come listen, learn, and be challenged by this fascinating lifestyle diet. It will literally change your life and how you think about food and its effects on your health!

Please see our flyer below for registration information.

Exercise of the Week

2011-02-14T09:01:00.000-08:00

Spinal Flexion

Difficulty: Easy
(Consult your chiropractor before doing this or any other exercise.)
Start: Place a mat on floor.
Position your body as shown in Image #1, with spine in a
neutral position.

Exercise: Try to move your spine into a fully flexed
position. Concentrate on bringing belly button inward,
pressing lower back up toward ceiling. Let head lower toward
floor. Hold for 15-30 seconds.

Return to neutral position and rest for 15 seconds. Repeat
5-10X.

Real Food

2011-02-12T09:39:00.000-08:00

2 more classes!

Real Food Revolution!

How’s that New Years Resolution coming along? Are you eating better like you vowed? It’s hard to make changes, that’s why we’ve put together this great program to help you along your quest for better health.

WHEN: February 22nd -March 22 (Tuesdays)

Fee: $15 per class

TIME: 6:30-8:30 pm

WHERE: Priority Health Chiropractic

Today we have an abundance of options when it comes to the food we eat. But all foods are not created equal. In fact, some food should not even be labeled as food, but rather “ consumable product” or “edible but void of nourishment and will most likely cause chronic disease in the long run.”

Minda Coombs , NTP , along with Drs. Min, Lori and Gregg will be leading a 3 part seminar to help you navigate past the complexities of processed food and help you find your way back to the simplicity of real food and all its health benefits.

Register today ….

it will change your life, one meal at a time!

360-882-7733

How Does Chiropractic Promote Overall Wellness?

2011-02-06T09:36:00.001-08:00

Chiropractors know that adjustments are good for your general health. Millions of satisfied patients cannot be wrong. But what do chiropractors know that the rest of us do not?

They know the nervous system is the one system in the body that directly affects every other system. This is because nerves conduct sensory information from every part of the body and then delivers this information to the brain. Once there, the brain analyzes the information to determine what the body needs to maintain a healthy state. So the health of this system is paramount to the good health of the rest of the body.

Chiropractors recognize that misalignment in the spine can interfere with proper nervous system function.
More specifically, chiropractors study the effects of vertebral subluxations – conditions of the spine where alignment and/or movement patterns of the vertebrae are abnormal. When this
occurs, imbalances cause irritation and inflammation. In turn this can cause interference with information that is transmitted along nerves and spinal cord. Chiropractors are the only health care professionals specifically trained to locate and correct spinal subluxations.

This is the principal reason why chiropractors should be called wellness doctors. Every time a chiropractor corrects a vertebral subluxation, the positive effects are felt in multiple systems simultaneously.

Where’s the Proof?

For decades, scientific research has focused on the use of chiropractic adjustments for low back pain, neck pain and headaches. In fact, there is now clear evidence to recommend
chiropractors as the go-to professionals for spinal pain syndromes. However, with the rising popularity of wellness based
philosophies focused on nontraditional approaches to health, chiropractors are being asked to justify their role.

The traditional medical model of symptom-based healthcare is rapidly waning. We no longer feel we have to be sick to call upon a health professional for advice. Instead, we are focusing more on the detrimental effects stress has on our bodies, and the therapies that address the mind-body connection are getting much more
attention.

In a recent report from the Center for Disease Control, the four most popular forms of alternative and complementary
medicine were listed as: natural products, deep breathing, meditation and chiropractic!

People are casting their votes with their healthcare dollars and chiropractors are taking a leadership role in this new wellness model. As a profession whose core philosophy is about the optimization of the brain body communication network, chiropractic can be viewed as a therapy with an emphasis on whole body health and wellness.

Research is catching up to what chiropractors have known for years. In a recent study that reviewed all the available research to date, investigators found that “chiropractic adjustments, often for the purpose of correcting vertebral subluxation, confer measurable health benefits to people regardless of the presence or absence of symptoms.” More people are seeking what chiropractic offers: optimization of health and an improved quality of life, with a spine free of vertebral subluxations!

In a multi-nation study involving hundreds of chiropractors and thousands of chiropractic patients, researchers sought to measure the incidence of non-musculoskeletal responses to
chiropractic therapy. What they found was that a number of patients experienced systemic benefits from their chiropractic treatments whether or not they mentioned any symptoms in these
areas at the onset of care. The most common benefits reported in this study were breathing (27%), digestion (26%)
and circulation (21%).

In yet another ground-breaking study, chiropractic adjustments were shown to actually decrease blood pressure, one of the leading causes for preventable death in North America (in relation to the incidence of heart-attacks and strokes). The study stood up to medical scrutiny and showed unequivocally that vertebral subluxations - of the upper cervical vertebra in this case - can be detrimental to the health of the individual, and not just a pain in the neck.

From these research results, chiropractors clearly have a greater role in your health and wellness than just treating sore backs. Chiropractic care should be considered an invaluable tool for you to not only help you feel well, but to also help you be well.

Disclaimer: Information contained in this Wellness Express newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.
Copyright 2010 Wellness Express™

Exercise of the Week

2011-01-27T12:47:00.000-08:00

Hamstring Curls Supine, Hips Held Motionless

Difficulty: Easy to Moderate
(Consult your chiropractor before doing this or any other exercise.)

Start: Lie on back, lower legs resting on ball, knees straight.
Hands can rest on hips with elbows touching floor. Press
down into ball with legs, lifting hips until entire body is in a
straight position, feet to shoulders. Stabilize with
stomach tucked in and hold.

Exercise: Roll ball toward buttocks using both feet. As
ball comes closer to buttocks, hips should keep still, neither
rising, falling or tilting to sides. Curl legs to 90 degrees and hold for 2 counts.

Return to starting position, maintaining
a tight abdomen throughout.
Repeat 5-10 times

Don’t “B” Without These Eight Vitamins

2011-01-23T12:39:00.001-08:00

Don’t forget about our Real Food Revolution Classes. Read more here.

In this issue of Wellness Express, we look at the role of B vitamins and the importance they play in your body, especially for your brain, nervous system, metabolism and blood cells.

You may wonder why there are so many B vitamins. The eight types are chemically different enough from each other to stand alone as separate vitamins. When the eight are combined into a single capsule or tablet, the product is referred to as a B complex
vitamin.

Although B vitamins are found in numerous foods, there are times when it may be beneficial to supplement your intake of these nutrients. Your age, dietary habits, medication use and state
of health all impact the levels of vitamins you should be getting daily. Talk to your chiropractor or other qualified healthcare professional before using supplements. He or she can also recommend the appropriate amounts of B vitamins that are right for you.

From a food group perspective, B vitamins are mainly found in animal products, such as meat and dairy.
However, most B vitamins do occur in smaller amounts in plant-based foods; you can find them in green vegetables, potatoes, beans, nuts, bananas and citrus fruits. Below are descriptions of the eight B vitamins and their reported health benefits.

B1 (Thiamine) Like many of the B vitamins, B1 – or thiamine – is essential in creating energy from carbohydrates, fat and protein. It is also significant for the health of your heart and nervous system

B2 (Riboflavin) Riboflavin helps distribute iron, and it is also crucial for metabolism and skin health. It is used in conjunction with phototherapy to reduce jaundice in new born infants. More recently, Riboflavin demonstrated promise in
health studies as a treatment for the eye disease keratoconus.

B3 (Niacin) As well as extracting energy from food like other B vitamins, niacin aids with blood circulation and appetite regulation.

Niacin has been studied closely because of its therapeutic benefits related to cholesterol. Research reveals niacin boosts HDL (often called “good” cholesterol) while allowing bad LDL cholesterol to be flushed out of the body.

Studies indicate high doses of niacin may increase HDL by as much as 35 percent. (Do not use niacin for cholesterol
control without supervision from a qualified healthcare professional.)

In research conducted at Michigan’s Henry Ford Hospital, niacin was shown to improve brain function after stroke, one of North America’s leading causes of death. B3 increased blood vessels in the brains of the stroke victims.

B5 (Pantothenic acid) Pantothenic acid is key in food energy conversion, especially as it assists coenzyme A – critical for the synthesis of fatty acids. Some research indicates that vitamin B5 may impact obesity. People with low amounts of pantothenic acid were more strongly influenced by hunger.

B6 (Pyridoxine) Pyridoxine plays a number of crucial roles, including preventing anemia, maintaining blood sugar levels, and helping your immune system. Vitamin B6 creates niacin (vitamin B3) from the amino acid tryptophan. It’s also important for maintaining mental health as it is a catalyst in the creation of mood influencing neurotransmitters serotonin and dopamine.

B7 (Biotin) Biotin is often found in beauty products because of its ability to promote hair and skin health. But its most promising therapeutic potential could be for helping diabetics. Research shows biotin assists with blood sugar control and glucose levels – in some cases, slashing glucose by nearly 50 percent. As well asimpacting blood sugar, biotin may alleviate symptoms caused by diabetic neuropathy.

B9 – (Folate / Folic Acid)
Vitamin B9 has one of the highest profiles of all the B vitamins. It is widely recommended for women trying to conceive children as it helps stop neural tube defects, such as spina bifida, during pregnancy. As well, folic acid assists with red blood cell formation
and preventing anemia. It also helps convert vitamin B12 into its most metabolically potent form.
B12 (Cobalamin) This B vitamin is well known for its positive effects on neurological health. Unfortunately, many older adults are deficient in this vitamin. B12 is not found in plant sources, which can make it problematic for vegans. If you do not eat animal products or you are over the age of 50, talk to your chiropractor about whether B12 supplementation is
appropriate for you.

According to research conducted at Oxford University, vitamin B12, along with vitamins B6 and B9, may help people suffering from mild cognitive impairment (MCI) -- a risk factor in developing Alzheimer’s disease

Exercise of the Week

2011-01-20T09:30:00.000-08:00

Hamstring Curls Supine, Hips in Neutral Position

Difficulty: Moderate
(Consult your chiropractor before doing this or any other exercise.)
Start: Lie on back, lower legs resting on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in a straight position, feet to shoulders. Stabilize with stomach tucked in and hold.
Exercise: Roll ball toward buttocks using both feet. As ball comes closer to buttocks, hips should rise but not bend, keeping a straight line between knees, hips and shoulders. Curl legs to
90 degrees & hold for 2 counts.

Return to starting position, maintaining a tight abdomen
throughout. Repeat 5-10 times.

Sleep, Insomnia and Chiropractic

2011-01-16T17:21:00.001-08:00

Don’t forget to sign up for our Real Food Revolution.

If you are having trouble sleeping at night, you are not alone. More than one-quarter of the U.S. population report they occasionally do not get enough sleep, while nearly 10% admit
to experiencing chronic insomnia. In Canada, of those with sleeping difficulties, approximately 18% get less than
five hours of sleep per night.

For some, lack of sleep could be the symptom of another problem. According to the National Institutes of Health, insomnia is sometimes related to neurological conditions such as Alzheimer’s or Parkinson’s disease, emotional disorders like depression, anxiety or post-traumatic stress syndrome. Other possible causes include arthritis, asthma, headaches, hyperthyroidism, gastrointestinal disorders or menopause.

For some people, lack of sleep is self-induced. Working long hours,
taking care of the kids and increased stress-loads can lead to a restless night. Abuse of recreational drugs or alcohol, or too much caffeine may lead to less time spent in deep sleep at night.

If you find yourself experiencing sleep problems, your chiropractor would like you to pay particularly close attention because this could be detrimental to your health in a number of ways. In a recent article written for Time magazine, Christine Gorman reports that sleep deprivation is responsible for
slower reactivity times and poor memory. In fact, after about 20 hours without sleep, reaction times are similar to those with a 0.08 blood alcohol level, making it significantly more dangerous to operate a motor vehicle.

Some experts tell us that a lack of sleep may contribute to a greater incidence of all kinds of disease, due to its effects on immunity. According to Dr. Diwakar Balachandran, a sleep specialist from the University of Texas, all-nighters can decrease our body’s ability to fight off colds and flu. Studies conducted in his labs have shown that T-cell counts decrease, and the concentration of inflammatory cytokines increase when a person is sleep deprived, thereby leaving him or her more susceptible to catching a cold or unable to recover from bacterial infections.

In other studies, sleep deprivation has been linked to obesity. In subjects exposed to two consecutive nights with less than four hours of sleep, hormone levels of leptin and ghrelin were altered. This resulted in a perceptive shift in hunger and a greater likelihood for these people to reach for candy, cookies and cake instead of vegetables, fruit and dairy products.6

How Do You Know You Have a Sleep Problem?

If a lack of sleep is starting to affect your concentration, memory or mood, you may have a sleeping problem. Chances are that it is just a case of nerves, or an inability to deal with life’s stress. But to be on the safe side make sure you have your physician perform
tests to see what may be causing your sleeping irregularities. Early detection and correction lead to the greatest odds for recovery. However, most sleep problems are related to other conditions or situations.
So, do not look for traditional medical prescription like sleeping pills to solve the problem.

Sleeping cycles, also linked to night/day cycles (circadian rhythms), are known to influence brain chemistry. One substance in particular, melatonin, is a naturally occurring hormone that is secreted during the dark phase of the 24-hour cycle. Taken orally, this substance has been shown to influence sleep patterns and reduce the symptoms related to insomnia.

Chiropractic Can Improve Your Sleep

If you do not want to have to take pills to improve your sleep, make your next step an appointment with your chiropractor.
In a recent study of 221 chiropractic patients, one third of the subjects who completed the required interview reported immediate effects on their sleep after a chiropractic adjustment.
From this group of responders, a whopping 98% recorded improved results with chiropractic versus those whose sleep patterns did not get better. Pain, both acute and chronic, is
another primary reason why people experience disturbed sleep. Whether it’s back pain, neck pain or headaches, chiropractic treatments have a long history of being able to help.

Priority Health Chiropractic
19215 S.E. 34th Street, Suite 102, CAMAS, WA 98607
[p]: (360) 882-7733 - [w]: www.priorityhealthchiro.com

Real Food Revolution

2011-01-10T11:41:00.001-08:00

Change your life one meal at a time!!

WHEN: January 25th - February 22nd -March 22 (Tuesdays)

Fee: $15 per class or $40 for all 3

TIME: 6:30-8:30 pm

WHERE: Priority Health Chiropractic

Register today ….

it will change your life, one meal at a time!

360-882-7733

Gluten Free

2011-01-06T19:13:00.001-08:00

It’s that time of year where we take notice of our diet and make necessary changes. It’s also the dead of winter and it’s the perfect time for comfort food using your slow cooker.

We wanted to share a cookbook we found for Gluten free Slow cooker recipes.

She’s got a variety of recipes and most are very kid friendly as well.

Make it Fast – Cook it Slow

Enjoy!

$10 off

2010-12-20T17:42:00.000-08:00

Even though it says “December Newsletter”, we’d love to extend our thanks for reading our blog!

Hurry…….it’s expires at the end of the month.

We’ve got you covered!

2010-12-17T17:30:00.000-08:00

Do you need last minute gift ideas?

Gift certificates for chiropractic adjustments and massages make great presents.

Need stocking stuffers? Sombra, biofreeze, heel lifts, ice packs and supplements might fit the bill.

360-882-7733

Flex Spending

2010-12-14T08:26:00.000-08:00

Don't Forget to Add PHC to "Your" Holiday Shopping List

Chiropractic care and massage are a great way to spend last-minute Flexible Spending Account (FSA) dollars. The deadline for FSA spending is 12/31/10.

Please call if any questions.

360-882-7733

PHC Toy Drive

2010-12-11T17:24:00.000-08:00

It was a success!

Thanks to everyone who attended and donated to our toy drive. All your donations will be much appreciated by local area kids!

We hope to see you all again next year.

Photo with Santa!

2010-11-20T12:07:00.001-08:00

FREE PHOTO’S WITH SANTA!

Why fight the crowd or wait in line forever to visit Santa. Just bring a toy for our Annual toy drive for a free photo with Santa.

Priority Health is once again offering this stress free, fun filled event to kick off the Christmas season. You and your family will enjoy all the Christmas activities and holiday goodies.

When: Dec 4th

Time: 10-2pm

Where: Childrens Villiage at Fishers Landing

This event is brought to you by all of us here at Priority Health along with Premiere Dental & Align Orthodontics, Children's Village. Images by Doug McKinney.

Hurry! Time is running out to win an Ipad!

2010-11-19T16:01:00.000-08:00

Refer a new patient to our clinic through November 24th and have your name entered into our drawing for an Ipad!

You will earn $10 coupons for future visits for each referral you make. If that isn't enough, the person who refers the most new patients will receive a free one hour massage!

Your referrals are one of the kindest compliments we receive. Thank you.

Recipe of the Month

2010-11-17T16:03:00.000-08:00

Cauliflower Gratin

Ingredients

1 (3-pound) head cauliflower, cut into large florets
Kosher salt
4 tablespoons (1/2 stick) unsalted butter, divided
3 tablespoons all-purpose flour
2 cups hot milk
1/2 teaspoon freshly ground black pepper
1/4 teaspoon grated nutmeg
3/4 cup freshly grated Gruyere, divided
1/2 cup freshly grated Parmesan
1/4 cup fresh bread crumbs

Directions

Preheat the oven to 375 degrees F.

Cook the cauliflower florets in a large pot of boiling salted water for 5 to 6 minutes, until tender but still firm. Drain.

Meanwhile, melt 2 tablespoons of the butter in a medium saucepan over low heat. Add the flour, stirring constantly with a wooden spoon for 2 minutes. Pour the hot milk into the butter-flour mixture and stir until it comes to a boil. Boil, whisking constantly, for 1 minute, or until thickened. Off the heat, add 1 teaspoon of salt, the pepper, nutmeg, 1/2 cup of the Gruyere, and the Parmesan.

Pour 1/3 of the sauce on the bottom of an 8 by 11 by 2-inch baking dish. Place the drained cauliflower on top and then spread the rest of the sauce evenly on top. Combine the bread crumbs with the remaining 1/4 cup of Gruyere and sprinkle on top. Melt the remaining 2 tablespoons of butter and drizzle over the gratin. Sprinkle with salt and pepper. Bake for 25 to 30 minutes, until the top is browned. Serve hot or at room temperature.

Santa is coming to PHC's Toy Drive!

2010-11-15T15:58:00.000-08:00

Saturday December 4th

Come join us at Children's Village at Fisher's Landing from 10-2 and participate in this great annual event. We will be having pictures taken with Santa and Mrs. Claus. Donate a toy or money and you will receive a complimentary picture with Santa!

Crafts for the kids, refreshments and free chair massage will be provided. Tell all your friends and family about this great event. It is open to everyone.

See you there! 10am-2pm

Chiropractic and Ear Infections

2010-11-11T09:30:00.000-08:00

It’s that time of year where we start seeing ear infections in our children. Usually the first reaction parents have is to treat with antibiotics. Chiropractic care can also help prevent and treat the common ear infection.

Ear Infections or Otitis media is an inner ear infection generally caused from a blockage of the Eustachian tubes. The Eustachian Tube allows equalized pressure on the eardrum and allows fluid to drain away from the inner ear. When the Eustachian tube is blocked, fluid builds up and causes an infection. The transverse process, bones sticking out from the sides of a vertebrae, run next to the Eustachian tubes at C1, the first Cervical vertebrae. When a vertebra is misaligned or subluxated, swollen tissue will result causing the Eustachian tubes to block. By removing the subluxations at C1 and C2 you can reduce the tissue swelling around the Eustachian Tubes and allow the inner ear to drain, clearing the infection within a couple days in many cases.

SYMPTOMS

EAR ACHES OR TUGGING AT THE EAR
EAR AND NASAL DRAINAGE
FEVER
POOR SLEEP
IRRITABILITY AND CRYING
DECREASED APPETITE

Win an iPad

2010-11-07T09:43:00.001-08:00

Our contest is in full swing. But it’s not too late to enter. For every person you refer to our clinic, we’ll drop your name in the hat for our iPad drawing.

Wouldn’t a new iPad be the perfect Christmas present for you or your family?

Thank you!

Thank you to those of you who have referred new patients to Priority Health. We are grateful that you understand the value of the health care we provide and are willing to refer us to your friends and family.

Curried Sweet Potato-Apple Soup

2010-10-28T09:47:00.000-07:00

The rain is here, the wind is howling, Halloween is a few short days away……..that means it’s SOUP time!!!

One of our favorite dishes for fall.

Curried Sweet Potato-Apple SoupImage courtesy of Martha Stewart.

Ingredients

3 medium sweet potatoes
3 tablespoons unsalted butter
1 small onion, chopped
2 cloves garlic, smashed
1 2-inch piece ginger, peeled and grated
1/4 teaspoon freshly grated nutmeg, plus more for garnish
1 1/2 teaspoons Madras curry powder
Kosher salt and freshly ground pepper
2 cups low-sodium chicken broth
1 1/4 cups chunky applesauce
1 tablespoon extra-virgin olive oil
1 tablespoon apple cider vinegar
1 to 2 tablespoons chopped fresh cilantro

Directions

Preheat the oven to 425 degrees F. Peel and dice 2 1/2 sweet potatoes. Melt 2 tablespoons butter in a large pot over medium heat. Add the onion and garlic and cook until soft, about 5 minutes. Stir in the ginger, nutmeg, 1 1/4 teaspoons curry powder, and salt and pepper to taste and cook until toasted, 1 more minute.

Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat. Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes. Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.

Meanwhile, peel and thinly slice the remaining 1/2 sweet potato and toss with the olive oil, and salt and pepper to taste. Spread in a single layer on a baking sheet and bake until crisp, 7 to 10 minutes.

Heat the remaining 1 tablespoon butter in a skillet over medium heat. Add the remaining 1/4 teaspoon curry powder and cook, stirring, until browned; remove from the heat and add the vinegar. Top with the curry butter, cilantro and sweet-potato chips.

Save the date

2010-10-25T12:41:00.001-07:00

We know it seems early, but it’s really never too early to save the date for our annual Toy Drive. Every year proves to be better than the last. The kids love seeing Santa, hoping to go over their list just one more time

Save the Date

PHC's Annual Toy Drive with Santa Claus is set for Saturday December 4th

Stay tuned for further details

More Omega news

2010-10-20T10:41:00.000-07:00

Here at PHC, we make it easy for you to get the nutrients you need. We carry a brand that we trust to give us the best quality Omega-3’s needed for optimal health. If you don’t like the gel capsules, we carry the oil. Dr. Min and Dr. Lori drizzle this on their salads or sandwiches. Try it!

Having a diet that is toxic with Omega 6 or deficient in Omega 3 EFAs creates a pro-inflammatory state within the body. This is very significant because inflammation is at the root of virtually all of the common chronic illnesses such as cancer, heart disease, stroke, diabetes, and depression as well as the autoimmune and atopic diseases such as arthritis, Crohn’s Disease, irritable bowel, psoriasis, eczema, allergies, fibromyalgia, lupus, and multiple sclerosis. Inflammation is also a major factor in dysmenorrhea (menstrual pain and/or cramping), headaches, and back and neck pain.

Omega-3 Who needs it?

2010-10-17T10:37:00.001-07:00

Who needs to supplement with Omega-3 fish oil?

The answer to this question is easy -

Everybody- Everyday - For Life!

Research is clear that omega-3 essential fatty acids (EFAs) are some of the most crucial essential nutrients ever identified for human and other animal health. Omega-3 EFAs are extremely important in the structure and function of every cell in the body and the function of your cells is what determines your overall health.

Everyone needs to consume EPA and DHA Omega 3 fatty acids in order to be healthy and to prevent illness and the modern Western diet is almost void of these nutrients.

What is even more alarming than the pandemic deficiency in EPA and DHA omega 3 fatty acids is that virtually all people living in industrial nations are now toxic with the omega 6 fatty acids and saturated fat that is so common in modern diets. Research indicates that the ratio of omega 6: omega 3 fatty acids in the average modern diet is as high as 20:1. The evidence indicates that the proper healthy ratio is 1:1.

Being toxic with omega 6 fatty acids and deficient in omega 3 fatty acids is a deadly combination that is shown to increase the chances of illness in people of all ages. Illnesses associated with omega 6 fatty acid toxicity and/or omega 3 fatty acid deficiency include ADHD, allergies, eczema, asthma, breast cancer, colon cancer, prostate cancer, lowered immunity, heart disease, strokes, diabetes, high blood pressure, depression, fibromyalgia, ulcerative colitis, Crohn’s disease, arthritis, osteoporosis, and Alzheimer’s, painful menstruation, back pain, neck pain, and headaches. YIKES!

The data from scientific research and clinical trials is indisputably clear. Everyone needs to ensure that they have sufficient amounts of EPA and DHA from fish in their diets. Sadly, eating fish is not a viable option because of the documented dangerous levels of pollutants and toxins. Supplementing with Omega Sufficiency^®, the world’s premier purified, toxin and pollutant-free omega 3 EPA/DHA fish oil is not only scientific, it is common sense when it comes to maintaining and/or restoring your health and preventing disease.

This is precisely why we don’t advocate treating symptoms with EPA and DHA but rather focusing on supplying your cells with the sufficient amounts of EPA and DHA that science has shown are required for health and the prevention of illness. Furthermore, and very importantly, the significant determining factor regarding who should supplement with Omega Sufficiency^® is not whether or not you are symptomatic but whether or not you are supplying your cells with the sufficient amount of EPA and DHA required for health and illness prevention.

Waiting until you or your family become symptomatic or have a diagnosed illness to supplement with Omega Sufficiency^® would be absurd considering the fact that science has shown beyond any reasonable doubt that everyone requires EPA and DHA on a daily basis in order to be healthy and prevent illness.

This is why we stress the importance of supplementation BEFORE illness develops. It is both dangerous and illogical to wait until illness develops to begin to take care of yourself or your children or your pets! How can we PREVENT ILLNESS or PROMOTE HEALTH if we wait until we are already ill before we take action?

PHC carries a great tasting fish oil in liquid or capsule form, Omega Sufficiency by Innate Choice.

Exercise of the Week – Quadriceps Stretch

2010-10-10T12:02:00.001-07:00

We’re giving away a free iPad! Every time you refer someone to our clinic, your chances increase to win! It’s that easy. Just send your neighbors, friends and family our way and we’ll enter your name in the drawing each time.

Standing Quadriceps Stretch

Difficulty: Easy (this is just one way you can stretch the front of your thigh, please consult your chiropractor before doing this or any other exercise.)
Start: Standing beside a chair.

Exercise: Reach for one foot, and hold it behind you. Keeping knees close together bring foot up toward buttocks until you feel a light pull along front of thigh.
Hold for 30-60 seconds. Switch sides, and repeat 2X per side

Win an iPad!

2010-10-04T08:55:00.000-07:00

We love our patients! Month after month so many of you refer your friends, family and neighbors to our office. We want to thank you for your continued support.

From Oct 1 – thru Nov 24th refer a new patientto our office and receive a coupon for $10 off your next visit…….AND…….your name will also be entered to win an iPad!

Each referral you make gives you a better chance to win.

If that isn’t enough, the patient with the most referrals will receive a free 1 hour massage with our amazing massage therapists!

So……….who are you going to refer?

Exercise of the Week

2010-09-27T08:01:00.000-07:00

Standing TFL Stretch / tensor fasciae latae

Difficulty: Moderate

(Consult your chiropractor before doing this or any other exercise.)
Start: Standing behind a chair, turned sideways. Lean against
chair to maintain balance.

Exercise: Place foot closest to chair behind other. Keeping hind
leg straight, slide foot further away from chair – until you feel a
light pull on outside of hip.

Hold for 30-60 seconds. Switch

For more information on TFL / IT Band Syndrom, we found this site with some great information.

Curcumin – A Golden Healer from India

2010-09-21T17:57:00.001-07:00

It’s revered in one of the world’s most ancient health systems as a
miracle healer: curcumin – the bright yellow ingredient found in the spice turmeric. In the 5,000 year old system of Indian Ayurvedic medicine, practitioners prescribed curcumin for a host of health problems, believing it could cleanse the body of disease. Other folk medical traditions use curcumin for treating infections and wounds. Now, modern scientific research shows its
beneficial properties for treating a variety of diseases. Curcumin is shown to act as an antioxidant, antibiotic and antiviral ingredient.

Curcumin and Cancer

An intriguing fact about Indian health is that the most common cancers found in North America (colon, prostate, breast and lung) are ten times lower in India, where curcumin is widely used
in food. Could this be an indication of curcumin’s therapeutic effect on cancer? As scientists have conducted more research into this ingredient, it would seem there is a likely connection.
Curcumin may play a role in the regulation of hormones as they relate to cancer. Scientists researching colon cancer discovered that a gastrointestinal hormone called neurotensin accelerates the growth and spread of colon cancer cells.
Experiments with curcumin show that it may inhibit neurotensin and help stop cancer cells from travelling to other parts of the body.
Postmenopausal women who have undergone certain hormone replacement therapies are at greater risk of developing malignant progestinaccelerated breast tumors. Research conducted by the University of Missouri indicates that curcumin may lower the risk of this cancer for women who have undergone hormone replacement therapy.
Aside from hormones, curcumin also acts on other biological functions to prevent cancer from developing. It’s believed curcumin represses a pro-inflammatory protein in the body
that is linked to cancer.
And curcumin may actually be able to instruct cancer cells to kill themselves, as scientists uncovered while studying the deadly skin cancer melanoma.
There is one big disadvantage with natural curcumin – it’s difficult for your body to fully absorb because gastric juice in your stomach destroys almost all of it.
But scientists are experimenting with placing curcumin in tiny sacs called lipsomes, which consist of matter similar in structure to cell membranes

Researchers discovered this process helps quadruple the absorption rate of curcumin by the body.
Other cancer researchers delivered curcumin in nanoparticles during an in vitro study involving ovarian cancer. This method allowed a better delivery of curcumin to cancerous tumors. It
made the tumors less resilient against chemotherapy and radiation so these traditional treatments became more effective in treating this type of cancer.

Pure Gold for the Brain

But cancer is not the only disease were curcumin may provide a bounty of health benefits. There’s some intriguing research into this ingredient’s impact on neurological problems like Alzheimer’s and Parkinson’s disease.
When combined with vitamin D, curcumin slashed the levels of amyloid plaques, harmful substances found in patients suffering from these brain diseases.
Scientists believe curcumin actively stimulates the immune system. Specifically, it increases the ability of scavenger
white blood cells known as macrophages to absorb more of the
dangerous amyloid plaques.

Stops Liver Damage

In a study released earlier this year, curcumin helped delay liver damage caused by progressive inflammatory diseases, such as cirrhosis. When affected by these diseases, the liver’s bile ducts become inflamed and blocked. The researchers looked at
blood and tissue samples from mice with this type of liver problem before and after the study. Mice that were given curcumin had significantly less inflammatory damage to the liver
compared to mice that were not given the ingredient.

Safe for Most People

Curcumin seems to have few side effects, although it may cause diarrhea and nausea in dosages higher than 2 grams. It may also interfere with iron absorption in people with certain health conditions. Curcumin may provide maximum health effects as an oil solution rather than in powder form, which seems to be destroyed more quickly by stomach acid.

Can Chiropractic Help Rib Cage Pain?

2010-09-09T16:09:00.001-07:00

Pain in the rib cage area is a very common occurrence. Because the ribs
articulate with both the back of the body (with the vertebrae) and the front
(with the sternum), joint irritation can show up in either location. In addition,
the rib cage surrounds a number of vital organs, so inflammation or disease
in any of these organs can cause pain to the chest or the rib cage.
Where can rib cage pain come from?

1. Joint Pain

Since the rib creates a joint with the sternum, and two separate joints with
the vertebrae, pain due to subluxations can be located in the front or back of the rib cage. It’s usually localized pain, achy or sharp, painful to the touch and
relieved by rest. There may be swelling over the area of the joint irritation.
Postural alterations are often contributing factors for rib subluxations.
Rounded shoulders and tension in the postural muscles can push or pull the ribs out of their normal, relaxed position. Taking a deep breath often increases the pain, as the ribs expand with the lungs.
Chiropractic adjustments are particularly effective with this condition, and often a single trip to your chiropractor will decrease the rib pain significantly.

2. Trauma

Accidents involving impact to the ribs can cause fractures, dislocations,
contusions sprains or strains to the rib cage structure.
If you suffer an acute injury involving the rib cage, your chiropractor will first
assess you. If he or she determines the injury is likely a rib fracture, your
chiropractor may recommend you visit your local hospital for medical attention.
What if it’s not a rib fracture? You will be advised to ice the injured area, rest for a couple of days, and wait for the immediate inflammation to subside.
If the rib is subluxated in the front or back of the rib cage, your chiropractor
will often be able to accurately reset the rib into its proper position. This will
help decrease your pain and increase your rate of recovery.

3. Nerve Pain

There are nerves that travel between the ribs, called intercostal nerves,
originating in your spine and crossing the entire circumference of your rib
cage to end up at your sternum. Anything that can irritate these nerves can cause
pain between the ribs. Two of the most common causes of nerve irritation are
subluxed costovertebral joints and shingles - a viral infection of the nerves
near the spine. One of the easiest ways to tell if you are experiencing an outbreak of shingles is to look for small blister-like bumps on the skin in the area of pain.
For shingles, your physician may recommend anti-viral medication.
However, if it’s a rib subluxation that’s irritating the costovertebral joint, your
chiropractor can definitely help alleviate this problem.

4. Organ Pain

Multiple organs can be the source of rib cage pain, but the most common
reason for chest pain is angina (heart pain). The pain caused by heart stress
is typically located near the sternum, more to the left than right, and may
also travel into the left arm, the jaw or the back. Pressure or heaviness over the
rib cage may be the dominant symptom. Angina is not relieved by rest, but is
aggravated by physical exertion. If you think you may be experiencing angina,
or a heart-attack, call 911 immediately. Another urgent medical emergency
that can cause rib cage pain is a pulmonary embolism, triggered by a blood
clot (thrombosis) originating in your leg. Be aware that a sudden shortness
of breath and chest pain following a long trip by plane or car may be signs
of this condition. It’s important to call 911 right away.
Other sources of rib cage pain can include pneumonia or pleurisy in the
lungs; stomach ulceration; heartburn or other esophageal conditions like
cancer; gall bladder stones/inflammation.

Your chiropractor is trained similar to
your medical doctor in the diagnosis of all disease. So it’s important to share
with your chiropractor as much information as possible related to the
symptoms you are experiencing in the rib cage. This will help your chiropractor
determine whether your problem can be helped with a chiropractic adjustment, or if it would best for you to be treated by a medical specialist

Back Pack Smarts!

2010-09-01T16:00:00.001-07:00

Please come and see us to help fit your child for a proper fit. In the mean time, we found some great tips to help you and your child get ready for school.

The backpack should have wide, padded straps. A waist belt is a good idea also, especially if it’s going to carry a lot of weight (it takes pressure off the neck and shoulders).
Both shoulder straps should be worn to better distribute the weight.
The backpack should have good padding on the area that rests against the back.
A backpack with several compartments can also distribute the load better. Pack the heavier items closer to the back. Pointy and bulky items should not rest against the back (even with padding).
The backpack should be positioned so that it hangs just below the shoulders and rests on the hips and pelvis. If it hangs below this, it will more likely cause strain.
There’s no need to carry absolutely everything one owns in a backpack (unless perhaps if there are no lockers). Frequent trips should be made to the locker to get only the objects that are currently needed. Other items should be placed back in storage. Another option would be to store the entire backpack, with the exception of the necessary items.
There should be different bags for different activities. For example, one should carry a separate bag for athletics^__there’s no use in carrying workout clothing to chemistry class. The separate bag should remain in storage until it needs to be used.
If possible, separate copies of heavy textbooks should be kept at home, so that they don’t have to travel between home and school every day.
Avoid very large backpacks with many compartments. These will only encourage the user to store more items in them^__otherwise, they may look “empty.”
Look into current innovations of backpacks: Saddlebags, backpacks with curved or molded backs and bottoms, inflatable air bags, handles, wheels, and interior rack frames. Take a look at the Posture Pack. Just make sure they fit in the traditional locker.
As parents, try to get involved in making school safer for children. Encourage the school to give students two sets of heavy textbooks, one for home and one for school. If there are no lockers, or if they have been taken away, explain to the school the dangers of carrying heavy backpack.

Person's Weight (lb.)

Persons Weight (lb.)	Maximum Backpack Weight (lb.)
60	5
60-75	10
100	15
125	18
150	20

No child should carry a back pack heavier than 25 lbs.

Credit –Cornell University

To Adjust, or Not to Adjust

2010-08-24T11:28:00.001-07:00

Chiropractic is a scientifically proven treatment used to decrease pain, increase function and improve healing for a number of illnesses and ailments. This is mainly due to the fact that the removal of spinal subluxations has a positive influence on the nervous system - this maximizes brain-body communication.

Even though the safety record of chiropractic is well-established, there are certain cases where the chiropractic adjustment is not recommended. Many conditions treatable with chiropractic care can mimic other conditions that don’t warrant a chiropractic adjustment.
How does a chiropractor know the difference? Through excellent training and education, your chiropractor will be able to tell in most cases, but at other times he or she will need your
help.

The main reason to avoid an adjustment to any area is joint instability. Many different conditions can create this problem. Below is a list of these conditions. If you think you might have any of the following, let your chiropractor know. In some cases, less treatment can be more beneficial for you long term.

1. Joint issues: where there is likely to be instability of the joint because of ligamentous laxity

Some chronic inflammatory conditions may create joint instability by creating ligamentous laxity (loose ligaments). The most common example
of this is rheumatoid arthritis (RA).
This is an arthritic condition that affects both sides of the body symmetrically, and when a person is having an acute attack, the joints become red, swollen and warm.
Although RA usually affects the smaller joints of the hands and feet, it can also affect one of the ligaments of the neck, making upper cervical adjustments unsuitable. In the early stages, this condition mimics a number of joint problems. But in later stages,
RA symptoms are quite easy to diagnose.

Another more obvious joint condition that should preclude a chiropractic adjustment is acute trauma where a suspected bone fracture or joint sprain
is likely. Tell your chiropractor about any acute sprains or strains you have suffered.

2. Bone issues: conditions where there is weakening of the bone,making an adjustment more likely to create additional damage, or possibly causing the spread of infection or malignancy

Any condition that causes a decreased bone density may pose an
increased risk for fracture when your chiropractor attempts to move the joint associated with that bone. Some conditions that cause decreased bone density include osteoporosis, bone cancer or infection.
Another condition that often affects the bone, causing instability of a spinal segment, is spondylolisthesis. This can be caused by a fracture of a vertebra or degeneration of the vertebra caused by mechanical stress. When either of these things occurs, one vertebra will slip forward relative to the one below,
causing the joints at this level to be prone to instability.

If your chiropractor feels you are at risk for any of these conditions, you may be referred for special imaging studies before receiving your first adjustment.

3. Neurological symptoms – most often a chiropractic adjustment is exactly what you need to decrease your pain and nerve irritation.

However, there are certain neurological conditions where an adjustment could aggravate or exacerbate a pre-existing condition.

One of the most serious of these conditions is called cauda equina
syndrome. This problem is often caused by a large herniated disc in your lower lumbar spine – one which can impinge on the nerves connected to the bladder and bowel. If you experience this condition, you may not be able to sense the need to urinate or defecate. This could lead to a life-threatening rupture of the bladder or bowel. Always mention to your doctor when a
case of low back pain or sciatica includes these symptoms, or if you have general numbness in the gluteal region.

4. Circulatory issues: where adjusting the neck could precipitate a cerebrovascular event, or adjustments to thoracic or lumbar areas may potentially affect an existing abdominal aneurysm

Although the risk of stroke with a chiropractic adjustment is rare, there are pre-existing conditions that make it prudent for your chiropractor to avoid adjusting your neck. The most obvious of these factors is when a person has already experienced a stroke. Other factors, when combined, increase the risk of stroke significantly. These include: family history of stroke, obesity, cigarette smoking, or taking oral birth control.

***

As mentioned previously, the benefits of chiropractic far outweigh the risks. However, you must tell your chiropractor everything you know about your health so you can work together to maximize the benefits of chiropractic.

Disclaimer: Information contained in this Wellness Express newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.

Exercise of the week.

2010-08-19T16:03:00.001-07:00

Hamstring Stretch

Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)

Start: Standing in front of a chair.

Exercise: Place one foot up on chair, with leg straight. Slowly bend forward, reaching toward foot. Stop and hold when you feel a light pull behind leg.

Hold for 30-60 seconds, relaxing muscles of upper leg. Switch sides, and repeat 2X per side.

Who wants a massage for $50?

2010-08-09T18:01:00.001-07:00

We know you’re busy. That’s why we’re offering $50 massages if you book them at 7pm or 8pm.

Massage does more than just make you feel good. You need it……..we think weekly.

One hour for $50? Unheard of. Don’t miss this opportunity.

Call us for availability. 360-882-7733

The Hazards of Weekend Warrior Syndrome

2010-08-05T14:12:00.001-07:00

Are you planning to shoot hoops this weekend? Spike a volleyball down at the beach? Or wack a tennis ball across the court?

If so, is your body prepared for intense physical activity like this?
With time a precious commodity in our busy lives, millions of us cram all exercise and sport activities into the weekend. Referred to as weekend warriors, our philosophy could be “some exercise is better than no exercise.” Sadly, this is the wrong attitude to take.
Your chiropractor wants you to know that saving all your physical activities for the weekend boosts your risk of injury and does little to improve your fitness.

The Damage of Weekend Only Workouts

We often hate to admit that our bodies aren’t as resilient as they were in our teenage years. But as you age your ligaments and tendons get stiffer.
If you suffer from osteoarthritis, your cartilage may be worn and weak - exposing you to an even higher chance of damage.
Without preparing your body for exercising, you suffer delayed onset muscle soreness, usually appearing within 36 hours of intense exercise.
You feel pain and stiffness in many parts of your body.
Frequent injuries from weekend warrior syndrome include knee, back and neck pain; ankle sprains; tennis elbow; golfer’s elbow; and rotator cuff problems. While some soreness is normal in frequent exercise (due to lactic acid buildup), there should be minimal effect on joint motion

Better Strategies for Weekend Warriors

Ideal physical conditioning includes flexibility, cardiovascular exercise, and strength training. By including all three
each week, not all do you get the overall benefits associated with physical fitness, but you also reduce the risk
of injury when you participate in weekend sports.
So now that you know the hazards of living the weekend warrior approach to fitness, what should you do to change
things for the better? Examine your weekly routine. Where can you include small amounts of exercise in your weekly activities? Take a brisk fifteen minute walk during your lunch breaks so your muscles, joints and heart get more accustomed to movement and
exercise.

After warming up your muscles with some walking, take five minutes to stretch. While there are many types of stretching styles, the most widely known are static stretching and
dynamic stretching.
Dynamic stretching involves moving your body while doing the techniques, and it’s generally recommended for warming-up before extended physical activity. Try this: As you walk swing
your leg up to your mid section, hold for a second, and then release. Repeat with your other leg.
Static stretches are particularly good for cooling down after exercise.

With these stretches, your aim is to stretch the muscle (or group of muscles) to its farthest point without causing pain.
Aim to hold a static stretch for about 30 seconds. If the muscle is particularly stiff, work your way up to 60 seconds.

Strength training not only builds muscle mass but also speeds up your metabolism. This can help drop any extra weight that’s putting stress on your body. Remember, strength training is not just lifting weights. If you can’t get to a gym, you can try other techniques that build muscle through tension, such as push ups and pull ups. Ask your chiropractor for advice on strength training exercises to make sure they’re appropriate for your
current state of health.
Another way to increase your conditioning and save time is to
incorporate interval training. This type of a workout involves stepping up your exercise intensity for short bursts, then returning to a more reasonable pace.
You implement these short sprints several times during your exercise routine. It works for almost all types of cardiovascular exercise, including walking. Try a few minutes of strolling,
and then increase your walking speed for 15 to 30 seconds before returning to a regular pace. Alternate between sprint speed and moderate speed throughout your walk. Another advantage of
interval training is it lessens the effects of muscle soreness.
Always use proper equipment for your physical activities. This is especially true of the right footwear – don’t use tennis shoes for your Saturday hike into the mountains! You also want to
vary your exercises so you’re not limiting muscle and joint health in other areas of your body. Try alternating the types of sports in which you engage.
Keep your chiropractor informed on your exercise activities, so he or she can help assess and monitor their effects on your musculoskeletal structure and overall health.

Exercise of the Week

2010-07-27T14:57:00.001-07:00

Glute Stretch

Difficulty: Easy to moderate
(Consult your chiropractor before doing this or any other exercise.)

Start: Seated on a chair.

Exercise: Place one ankle on opposite knee. Then, bend forward until you feel a good stretch in hip. Also relax lower back in this position. Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side.

Joint Supplements: The Healthy Alternative to Drugs

2010-07-19T13:36:00.001-07:00

In our past posts, we looked at arthritis and how
chiropractic may help some sufferers of this debilitating condition. In this issue we focus on natural substances that
help reduce joint pain, especially discomfort caused by arthritis.

We also introduced you to one of the supplements we recommend for healthy joints. Univera. Ask us about it the next time you visit.

Natural Eggshell Membrane

There’s promising joint health research on natural eggshell membrane (NEM), which consists of proteins and
glycosaminoglycans – a family of carbohydrates that also includes joint supporting chondroitin sulfate.

In a 2009 study published in Clinical Interventions in Aging, patients suffering from joint and connective tissues
(JCT) disorders received 500 milligrams daily of NEM for four weeks. The results were very encouraging.

In the study conclusion, the research authors noted “Natural eggshell membrane is a possible new effective and safe therapeutic option for the treatment of pain and inflexibility associated with joint and connective tissue (JCT) disorders. Supplementation with NEM, 500 mg taken once daily, significantly reduced pain, both rapidly (seven days) and continuously (30 days).

It also showed clinically meaningful results from a brief responder analysis, demonstrating that significant proportions of treated patients may be helped considerably from NEM supplementation.”

While this is only one study, the effectiveness of NEM in quickly
alleviating joint pain and stiffness shows a potentially powerful natural alternative to joint medications.

Glucosamine

Glucosamine is the most widely used supplement for relieving joint pain. It also serves as a building block or the development of cartilage molecules. Glucosamine comes in several different forms, but the most commercially available type is glucosamine sulfate. It is often combined with chondroitin (see below).

Glucosamine is well tolerated by most people. If you have diabetes or high blood pressure, talk to your chiropractor before using glucosamine - it can sometime have a negative impact on these health conditions. Some forms of glucosamine are
derived from shellfish. If you have an allergy to shellfish, avoid using glucosamine derived from this
source.

While it does not provide pain relief for everyone with joint problems, glucosamine has research supporting its therapeutic effects. In an article published in Arthritis Research and Therapy, researchers at the University of Queensland (Australia) found that
a combination of glucosamine supplementation and walking three to five times a week improved symptoms in osteoarthritis patients.

Chondroitin

Like glucosamine, chondroitin is an important substance for healthy joint function. As well as providing pain relief, it helps develop cartilage, assists in retaining water, and distributes cartilage nutrients. There’s also evidence chondroitin may lower
cholesterol and prevent hardening of the arteries. Although it’s available as a single supplement, chondroitin is often combined with glucosamine to provide a more robust effect on joint
pain. In a study of patients with osteoarthritis in the knee, researchers evaluated the potency of glucosamine, chondroitin and a popular prescription pain drug. The results revealed those
who had severe osteoarthritis had a significant improvement in pain symptoms when they took a combination of glucosamine and chondroitin. In fact, the combination was more effective than the prescription pain medication or taking glucosamine or
chondroitin separately.

MSM

Methylsulfonylmethane (MSM) is a natural substance that also plays an important role in maintaining joint health.

Hyaluronic Acid

This natural occurring substance is found in many tissues of your body. When it comes to joints, hyaluronic acid (HA) is located in the synovial fluid, a natural lubricant that helps prevent cartilage friction when your body moves. Because blood is not found in cartilage, hyaluronic acid serves the role of transporting nutrients into the joints and taking waste out. As you age, your levels of HA decrease. This can cause problems, especially in
the knee.
If you suffer from severe knee-based osteoarthritis, hyaluronic acid injections may help slash pain and inflammation. Although effective, this type of therapy is expensive and needs to be
repeated every few months.
Scientists investigated whether less expensive oral supplementation of hyaluronic acid was possible. The biggest obstacle to an oral version is that HA has a large molecular size. But several years ago, Japanese scientists developed a way to lower HA’s molecular weight without reducing effectiveness. This opened the door to production of hyaluronic acid in supplement form.

Again, it’s important to talk to us before using supplements, as they may affect other health conditions.

Join our Facebook!

2010-07-12T15:23:00.000-07:00

Have you joined our FaceBook “LIKE” page?

Mention being a member of our Facebook “like” page and receive $10 off your next massage.

Just click on the image to join.

Ear Infections

2010-07-09T09:00:00.000-07:00

EAR ACHES OR TUGGING AT THE EAR
EAR AND NASAL DRAINAGE
FEVER
POOR SLEEP
IRRITABILITY AND CRYING
DECREASED APPETITE

Come see us today if you or your child is experiencing ear pain or reoccurring infection.

Low Back Pain

2010-07-05T09:57:00.000-07:00

The majority of back pain patients have not experienced any trauma, accidents or major injuries prior to the onset of their problem. The cause of most back pain is the cumulative affect of improper sitting posture, poor work habits, incorrect lifting, lack of proper exercise and other lifestyle-related factors. All of these factors cause stress and imbalances on the spine and eventually pain. This is why people often injure their back by just bending over to pick up a piece of paper. The spine was already compromised and just the simple act of bending was enough to set off the problem. When this occurs, the surrounding back muscles go into spasm to protect the stressed or injured tissues of the back.
In the US, low back pain is one of the most common conditions and one of the leading causes of physician visits. In fact, at least four out of five adults will experience low back pain at some point in their lives.Thirty-one million Americans have low back pain at any given time. One half of all working Americans admit to having back symptoms each year. One third of all Americans over age 18 had a back problem in the past five years severe enough for them to seekprofessional help. And the cost of this care is estimated to be a staggering $50 Billion yearly--and that's just for the more easily identified costs!
SYMPTOMS

TENDERNESS, PAIN, AND STIFFNESS IN THE LOWER BACK
PAIN THAT RADIATES INTO THE BUTTOCKS OR LEGS
DIFFICULTY STANDING ERECT OR STANDING IN ONE POSITION FOR A LONG TIME
WEAKNESS AND LEG FATIGUE WHILE WALKING
DISCOMFORT WHILE SITTING

Come see us for exercises and stretches you can do at home.

Sciatica

2010-07-01T08:51:00.000-07:00

Sciatica is defined as pain that radiates from the lower back into the buttocks and down the back of one or both legs, caused by the irritation of the sciatic nerves, the largest nerves of the body. It usually begins as an acute pain in the lower back and then radiates down the back of either or both legs.
There are 5 pairs of nerves that exit the spine in the lower back. These nerves make up what we know as the sciatic nerves. If the vertebrae or bones in the lower back are misaligned or out of place; or the disc between the vertebrae are swollen, bulged or herniated, the result is pressure on those nearby nerves. This can cause tremendous pain and normal daily activities becomealmost impossible.
Chiropractic care works on correcting misaligned or out of place vertebrae and can remove the pressure placed on the sciatic nerve, reducing pain and improving flexibility and function. Let us know if we can help you.
SYMPTOMS

SENSATION CHANGES ON THE BACK OF THE CALF OR THE SOLE OF THE FOOT
NUMBNESS, TINGLING, BURNING, PAIN IN BACK OF CALF OR THE SOLE OF THE FOOT
WEAKNESS OF THE KNEE OR FOOT
DIFFICULTY WALKING
INABILITY TO MOVE THE FOOT (in severe cases)
INABILITY TO BEND THE KNEE (in severe cases)

Come in a see us. We have a few exercises that can help.

Scoliosis

2010-06-28T08:48:00.000-07:00

Everyone's spine has natural curves. These curves round our shoulders and make our lower back curve slightly inward. But some people have spines that also curve from side to side. Unlike poor posture, these curves can't be corrected simply by learning to stand up straight.
This condition of side-to-side spinal curves is called scoliosis. On an X-ray, the spine of an individual with scoliosis looks more like an "S" or a "C" than a straight line. Some of the bones in a scoliotic spine also may have rotated slightly, making the person's waist or shoulders appear uneven.

Who gets scoliosis?
Scoliosis affects a small percentage of the population, approximately 2 percent. However, scoliosis runs in families. If someone in a family has scoliosis, the likelihood of an incidence is much higher - approximately 20 percent. If anyone in your family has curvature of the spine, you should be examined for scoliosis.
Children - The vast majority of scoliosis is "idiopathic," meaning its cause is unknown. It usually develops in middle or late childhood, before puberty, and is seen more often in girls than boys. Though scoliosis can occur in children with cerebral palsy, muscular dystrophy, spinal bifida and other miscellaneous conditions, most scoliosis is found in otherwise healthy youngsters.
Adults - Scoliosis usually develops during childhood, but it also can occur in adults. Adult scoliosis may represent the progression of a condition that actually began in childhood, and was not diagnosed or treated while the person was still growing. What might have started out as a slight or moderate curve has progressed in the absence of treatment.
In other instances, adult scoliosis can be caused by the degenerative changes of the spine. Other spinal deformities such as kyphosis or round back are associated with the common problem of osteoporosis (bone softening) involving the elderly. As more and more people reach old age in the U.S., the incidence of scoliosis and kyphosis is expected to increase.

Products For Health and Wellness

2010-06-24T08:43:00.000-07:00

Priority Health Chiropractic offers a number of products. Below is a brief description of some of the ones we like the best and why. If you don't see what you need below, don't worry, our clinic can custom order what you need and want.

AgelessXtra® from Univera

If you are like us, you would like to feel better at every age and to slow down the aging process as much as possible.
Well, we have found a product that does just that. Backed by tons of scientific research and clinical studies, AgelessXtra® from Univera is the world's first cell renewal formula designed to give you increased energy, mental clarity, stress relief, and joint comfort.
We believe so much in this product that we would like to send you a two-day supply for you to try. See if you don't feel the benefit of this powerful product in just two days. Please click here if you would like to receive this gift.

Xperia™ from Univera

Xperia™ is a version of AgelessXtra® that contains Stevia and is sweetened with agave nectar and concentrates of apple and white grape for those who prefer a stronger more tart flavor.

RegeniCARE® from Univera

A powerful formulation of chondroitin, glucosamine and MSM with a natural anti-inflammitory, Protectin™, that promotes joint comfort, lubricates joints, aids in regenerating and renewing cartilage, and promotes flexibility and ease of movement. Also available for your furry loved ones is Joint Health for Pets. It is similar to RegeniCARE® but formulated especially for your pets.

PRIME™ from Univera

Contains the primary and most comprehensive repair signal in your body, a hormone called DHEA. Prime™ is nature's signal for optimal regeneration.

MetaGreens® from Univera

One tablespoon provides provides five servings of vegetables which is important in maintaining a healthy acid/alkaline balance. It is especially useful for various skin conditions.

Aloe Gold® from Univera

Is a superior form of aloe vera with biologically active ACTIValoe® from the aloe leaf inner gel fillet. Aloe vera is beneficial for the GI tract and promotes healing throughout the entire GI tract. Conditions that respond well to aloe vera are GERD and colitis.

Inthinity® System from Univera

The Inthinity® System is comprised of MetaFuel™, MetaPower™ and MetaBurn™. It is the ultimate weight loss formula. It will increase your metabolic rate by maximizing your energy, minimizing your hunger and burning fat efficiently. Combined with exercise this program will improve your health.

Customized Orthotics

Custom orthotic fitting provides stability to the foot and spinal joints. Often patients with lower back and leg conditions greatly benefit with custom orthotics.

Metagenics Vitamins

Provides our patients with high quality supplements aimed at specific muscle and joint problems.

Dee Cee Labs

Offers Bromolain and Formula 303 for acute muscle spasm and inflammation.

Pillows and Rehab

We also carry a wide variety of pillows, back supports and rehab equipment.

Free 1/2 Hour Massage for New Patients!

2010-06-22T08:37:00.000-07:00

Receive a free 1/2 hour massage after your first chiropractic adjustment. This offer is only for new chiropractic patients at Priority Health Chiropractic. This special offer is only for patients who receive chiropractic care at Priority Health Chiropractic. This offer cannot be combined with any other special offers. The cost of the examination, consultation, any necessary x-rays, and the chiropractic adjustment are not included in this special offer. There is a separate charge for these services. Massage cannot be scheduled until after your first adjustment. Please submit this coupon on your first appointment to be eligible. For scheduling please call 360-882-7733

Offer valid Jan 01 2010 through Dec 31 2010

Restrictions may apply. Inquire for details.

What You Need to Know About Osteoporosis

2010-06-18T16:07:00.001-07:00

Does grandma really need to worry about suffering a hip fracture?

According to recent statistics, she does. One in four women over the age of 50 is at risk for osteoporosis, and 80% of all fractures occurring in people over the age of 60 are osteoporosis related.
Hip fractures are common when those with osteoporosis experience a fall.
Osteoporosis is a disease defined by a person losing a significant amount of bone density compared to normal values
Since this disease is not typically painful, usually the first symptom of osteoporosis is a bone fracture. The most common bones fractured are the wrist, the hip and the spine.

How serious are bone fractures?
Fractures caused by osteoporosis are associated with considerable suffering and illness. Hip fractures related to osteoporosis result in death in up to 30% of all cases! One study reported that women with established osteoporosis frequently report fear, anxiety and depression. Another study of elderly women reported that the majority would choose death over having a hip fracture and being admitted to a nursing home.

How do I know if I have osteoporosis?
X-rays can show the quality your bone density. But to see quantity, your bone mineral density (BMD) must be measured. The most accurate BMD testing device is the DEXA scanner.
The results of this test are compared to the results from a healthy 30-year old of the same sex and ethnic background as you. This creates a T-score, which represents the number of standard
deviations away from the normal score. From this information, your condition can be diagnosed. According to the World Health Organization:
If the bone density is normal,
the T-score should be -1.0 or higher.
If the T-score is -2.5 or lower, a person is said to have osteoporosis. If the T-score is between -1.0 and -2.5, a person is said to have osteopenia.

What causes osteoporosis?

There is no single known cause for this disease.

However, since the normal formation of bone requires the adequate absorption of calcium, anything that can interfere with the metabolism of dietary calcium in the body can increase the risk of developing osteoporosis. This includes any diseases affecting the kidneys, parathyroid gland or intestines.

Inactivity may also lead to decreased bone density. Weight bearing loads on the large bones of the body trigger the uptake of minerals and encourage their proper structural integrity.

Major Risk Factors for Osteoporosis:

Age 65 or older
Family history of osteoporotic fracture (especially if mother had a hip fracture)
Long-term (more than 3 months continuously) use of glucocorticoid therapy
Medical conditions that inhibit absorption of nutrients
Primary hyperparathyroidism
Osteopenia apparent on x-ray
Hypogonadism (low testosterone in men, loss of menstrual periods in younger women)
Early menopause (before age 45)

How is osteoporosis treated?

Currently, there are a number of medications used to treat this problem. Their function is to improve the absorption of calcium into the body, and enhancing the uptake of calcium by the bones.

Increasing the dietary intake of calcium and vitamin D3 is also known to help reduce the risk of fractures in those with osteoporosis.

The best treatment is prevention – and because peak bone mass in adolescents is usually a strong indicator of
whether a person will develop osteoporosis later on in adulthood, the prevention of this disease begins in childhood.
The best treatment is prevention – and because peak bone mass in adolescents is usually a strong indicator of whether a person will develop steoporosis later on in adulthood, the prevention of this disease begins in childhood. Below are recommendations for daily dietary calcium intake:

Age	Calcium
4-8 yrs old	800mg
9-18 yrs old	1300 mg
19-49 yrs old	1,000 mg
50+ yrs old	1,500mg
Pregnant or lactating	1,000mg

Vitamin D can help increase the absorption of calcium by 30-80%. It is recommended people between 19 – 50 years old should get 400IU daily of vitamin D3, and people over 50 should
get 800IU daily.

Chiropractic and Osteoporosis
If you think you may have osteoporosis, tell your chiropractor. If your bones are fragile, there is an increased risk for fractures with spinal manipulation - although it is a very rare occurrence.

Physical activity is one of the best ways of both preventing and treating osteoporosis. In order to keep active, a healthy musculoskeletal system is paramount. Alignment, posture and
coordination are all important factors.
Chiropractic adjustments, with their positive influence on the nervous system, assist in the prevention of osteoporosis by improving functionality in each of these areas.

Exercise of the Week -

2010-06-11T09:00:00.000-07:00

Glute Stretch – Pigeon Pose

Difficulty: Moderate
(Consult your chiropractor before starting this or any other exercise.)
Start: Four-legged position, on hands and knees.
Exercise: Cross one foot/leg under body. Then, slide other leg back as far as you can, keeping hips parallel to floor. Hold for 30-60 seconds, then return to start position. Switch sides, and repeat 2X per side.

Come see us if you have any questions. Mention our blog and receive $10 off your next massage.

Vegetarian Sources of Protein

2010-06-08T14:14:00.001-07:00

When it comes to consuming protein, our North American diet skews heavily toward meat and dairy products as our main source. Unfortunately, these traditional choices can be high in saturated fat and cholesterol, contributing to problems like heart disease.

Fish is a good protein alternative to meat. But there’s a growing concern about the levels of environmental toxins, such as mercury, found in fish.

That’s why many people are looking toward plant-based protein as an alternative. Vegetarian sources are often high in fiber and other nutrients. In fact, a 2009 study indicated that vegetarian protein can help lower blood pressure. Due to its high levels in this type of protein, glutamic acid may be the key ingredient responsible for reducing blood pressure levels.

Protein plays many vital roles in your body, including growth and repair. It’s made up of amino acids, which serve as building blocks for your body to create protein. Amino acids are classified as either essential or non-essential. The essential amino acids are not produced by your body, so you must obtain them from food.

The Recommended Daily Allowance of protein is 0.8 grams per kilogram (2.2 pounds) of ideal body weight for an adult.

If you’re trying to lose weight, be sure to include adequate amounts of protein with your meals, as it gives you a fuller feeling compared to eating carbohydrates.

Let’s look at some good sources of vegetarian protein.

Soy and Other Beans

Long a staple food in Asian countries, the soy bean is a superb source of protein. It contains all the essential amino acids and is a good source of magnesium, B vitamins, calcium, iron and omega 3 fatty acids. Soy also contains phytochemicals – compounds that help prevent and protect the body from some diseases.

Because of its calcium content, soy is also good for maintaining bone health. In a study that appeared in the Archives of Internal Medicine, research revealed that postmenopausal women who had a diet rich in soy foods had a lower incidence of bone fractures.

Soy bean is the source of many food products, including soy milk and tofu.

Consuming soy milk can help reduce total cholesterol and triglycerides.

Tofu is bean curd created from coagulated soy milk and is an excellent alternative to serving meat at mealtime. It comes in varying degrees of texture, from soft to hard. But firmer varieties of tofu contain more protein. It also has very little fat, plenty of iron and is low in calories.

Recently, there was concern about soy’s possible link to increasing the risk of some types of breast cancer. While it
grabbed a lot of headlines, the fact is much more soy research needs to be conducted before a definitive conclusion can be made. The American Institute for Cancer Research makes
this recommendation: “Current research shows that it is safe to eat moderate amounts of soy foods (e.g., soymilk, tofu), up to two to three servings per day. As a precaution, women receiving anti-estrogen treatments such as tamoxifen, should minimize soy foods and avoid isoflavone supplements.”

Beans are low on the glycemic index. This makes them a nice way to obtain sustained energy without creating spikes in your blood sugar levels.
Besides soy, other beans that are high in protein include fava, lentils and lima.

Nuts

Nuts are another good choice as an alternative protein source. Keep in mind that nuts are high in calories, so eat in moderation. Nuts contain many important nutrients, such as selenium, vitamin E and omega 3 fatty acids. The good omega fats may be the key reason why nuts may help protect against heart disease.

One study on men and nut consumption indicated: “Compared with men who rarely or never consumed nuts, those who consumed nuts 2 or more times per week had reduced risks of
sudden cardiac death and total coronary heart disease death.” Other research reveals the heart health benefits of nuts for women. The Iowa Women’s Health Study stated: “Frequent nut consumption may offer postmenopausal women modest protection against the risk of death from all causes and CHD
(coronary heart disease).”

Seeds

Another tasty source of vegetarian protein is seeds. For example, 100 grams of pumpkins seeds contain 29 grams of protein. Sesame seeds deliver 26.4 grams of protein per 100 grams, and sunflowers have 24 grams of protein for the same quantity. Many
seeds also contain the nutrients phosphorous, calcium and potassium.

Quote of the Week

“Money is the most envied, but the least enjoyed.

Health is the most enjoyed, but the least envied.”

- Charles Caleb Colton

Exercise of the Week

2010-06-04T09:09:00.000-07:00

Seated Glute Stretch

Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)
Start: Seated, with legs out in front of you, knees straight.
Exercise: Take one leg, and cross ankle over opposite knee.
Then, pull knee toward opposite shoulder. Hold for 30-60 seconds, then return to start position.
Switch sides, and repeat 2X per side.

Arthritis: A Real Pain in the Joint

2010-06-02T21:06:00.001-07:00

Arthritis, in its most literal sense, means joint inflammation. Although wear and tear may be the most common cause of inflammation and degeneration of the joints, arthritis is
also a common cause, and it comes in many forms. In fact, arthritis refers to a group of more than 100 rheumatic
diseases and other conditions that cause joint swelling and pain.
Chiropractors are musculoskeletal specialists. Whenever your joints begin to hurt, it’s a good idea to make an appointment to see your chiropractor.
After investigating your medical history, conducting several orthopedic tests and observing what movements are painful, your chiropractor will diagnose the problem and suggest a
proper treatment plan.

Some cases of arthritis are helped by chiropractic adjustments, and others are not. If you experience redness, swelling and pain around a joint that hasn’t been physically strained, or the joint pain is also associated with fever or skin rash, you should also check with your medical doctor. These symptoms may indicate a type of arthritis that may require medication. If left untreated, certain cases of arthritis can result in life-threatening complications.

Common Types of Arthritis

Osteoarthritis (OA)

Also known as degenerative joint disease, this form of arthritis is the most common, and results from excessive wear and tear of the joints.
Osteoarthritis usually affects the large weight-bearing joints of your body, such as the knees, hips and spine.
Physical trauma, obesity and repetitive use can increase your risk for this type of arthritis. The onset of osteoarthritis is usually gradual, and the risk increases as you age. Early signs of osteoarthritis include joint stiffness, as well as increased pain when you are active and decreased pain when you rest.
Proper alignment and movement in the joints of the body can help prevent the damage caused by abnormal wear and tear. Therefore, it is important to have your joints checked regularly for misalignment.

Rheumatoid Arthritis (RA)

image courtesy of Mayo Clinic

This is also one of the more common forms of arthritis. However, RA has several different features that distinguish it from osteoarthritis. It’s an autoimmune disease, usually detectable
by the presence of a blood-borne substance called rheumatoid factor. Although it involves joint swelling, pain and stiffness similar to osteoarthritis, RA usually affects the smaller joints of the hands and feet. Other symptoms like fatigue, loss of appetite and low grade fever may accompany RA joint pain.

Most patients with this condition are between 30 and 50 years old. Degenerative changes to the joint are usually quite rapid, and patients usually experience greater disability than those with osteoarthritis. Patients who have RA are not good candidates for upper cervical adjustments. This is because certain ligaments in the neck tend to deteriorate along with the joints, making the area very unstable.

Psoriatic Arthritis (PA)

image courtesy of Mayo Clinic

Psoriatic arthritis is another chronic type of this disease similar to rheumatoid arthritis. However, psoriatic arthritis differs in a number of areas:
PA is often associated with a skin condition called psoriasis; PA is more commonly associated with the spine or the larger joints of the lower body; and PA typically affects one side of the
body, not both. There may be progressive damage to the joints of PA patients. NSAID medications are often recommended for sufferers when the symptoms are early and mild.

Gout

image courtesy of emedicine.com

Gout is a painful type of arthritis that causes sudden, severe attacks of pain, redness, and swelling in the joints, especially the big toe. The pain and swelling associated with gout are caused by uric acid crystals that escape out of the blood and are deposited in
the joint. It typically affects one joint. As well as the big toe, other susceptible areas to gout are the knee, ankle, foot, hand, wrist and elbow. Treatment of gout usually includes medications that limit the production of uric acid in the system, or NSAID drugs to decrease the pain and inflammation. Dietary modifications are
recommended, such as avoiding red wine and red meat.

********

Arthritis of any kind can be a real pain in the joint. The best way of
treating arthritis is to avoid developing it. Regular chiropractic care is the best way to keep your joints healthy.

Exercise of the Week - Pelvic Rotations

2010-05-26T09:00:00.000-07:00

Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)
Start: Lie down on back with legs bent to 90 degrees and feet on
floor. Place arms out to side, palms up.

Exercise: Take one leg, and cross ankle over opposite knee.

Then, let legs roll all the way to side so that foot rests on floor.

Hold for 30-60 seconds, and then return to starting position. Switch sides, and repeat 2X per side.

Quote of the Week
“Processed foods not only extend the shelf life, but they
extend the waistline as well.”
- Karen Sessions

Chiropractic Is Not Just for the Spine!

2010-05-23T09:41:00.001-07:00

All your joints require movement to stay healthy and functional, not just the ones in your spine. Proper movement of joints is directly dependent upon their alignment. As an alignment specialist, your chiropractor is concerned with the proper function of every joint in your body. Any time you feel pain, experience a restricted range of motion, or hear noises coming
from your joints, you should talk to your chiropractor – an adjustment may be just what you need to restore joint health.

What Joints Outside the Spine Do Chiropractors Treat?

The Ankle

One of the most common injuries to the ankle is the inversion sprain. When your ankle is abruptly twisted, it causes inflammation in and around your ankle joint and some partial tearing of the ligaments that support it. This can result in altered biomechanics or misalignment of your bones in the foot and ankle. Faulty mechanics can actually be the cause of your ankle
sprain. Before considering adjustments for your ankle, your chiropractor will probably first recommend reducing the inflammation with ice, rest and elevation for about 72 hours. It’s important for you to allow the initial stage of injury repair to run its course. This makes it possible for your chiropractor to perform a proper assessment of your ankle. Joint swelling can potentially mimic joint restriction, and your chiropractor wants to be careful about potential damage to the ligaments surrounding the ankle. However, being able to mobilize your joint as soon as possible is vital. If the joint remains immobile for too long, scar tissue can accumulate and muscles around the joint can quickly atrophy.

The Knee

Misalignment syndromes are often common in the knee. Think of the knee as a simple hinge joint, moving in a single plane. Any torque or twist of the lower leg places abnormal stress on the knee joint. Painful conditions of the knee resulting from misalignment include chondromalacia patella and patellofemoral syndrome. If you experience knee pain, consult with your chiropractor. It’s important to discover where the alignment issues originate.
The lesser-known joint of your knee is called the proximal tibiofibular and is located on the outside part of your knee. The main bone creating this joint (the fibula) extends all the way down to the external part of your ankle, where it forms the lateral malleolus. Faulty positions of this bone can create problems in both your ankle and knee, especially when twisting injuries
include this bone.2 Chiropractic adjustments can be applied to reposition this bone at either joint, and can help
alleviate pain caused by subluxations in these areas.

The Wrist

Like the ankle is to the lower extremities, the wrist is an important joint for the upper extremities. Repetitive activities using the hands and arms can irritate the wrists. Gripping
is the most common use of the hands. Nerves and muscles that contribute to the gripping action pass through an enclosed space called the carpal tunnel, located in the wrist. Any misalignment of the bones that make up the carpal tunnel, or irritation of the soft tissues that pass through it, can contribute to the painful symptoms of carpal tunnel syndrome.
Chiropractors are well equipped to deal with these issues and can recommend the best course of action. Sometimes a simple adjustment applied to the wrist can make the difference between pain and dysfunction or immediate relief.3 In some cases, you
may need to ice, splint or perform specific exercises and stretches to improve the affected area.

The Shoulder

Your shoulder is an extremely complicated joint. Not only does it
require the greatest range of motion because of its functional needs, but it does so with the least amount of joint stability. While many other joints are afforded greater stability by the joints’ structure itself, the shoulder requires a balance of strength and flexibility in the muscles that surround it. In addition, shoulder position is directly affected by poor posture, which can create problems in this area. Chiropractors know that subluxations in the neck can easily irritate the sensitive nerves that pass through this area on the way to the shoulder.
Restrictions in the upper spine can create a fixated curve here and force the head and shoulders to roll forward. This places excessive stress on the supporting tissues. Chiropractic
adjustments can help with both these issues.

************
Remember, once any joint is returned to its proper function, whether by realigning it or improving mobility, it’s still up to you to do the exercises and stretches that will help keep them
that way!

Balance, Body Awareness and Chiropractic

2010-05-16T15:33:00.001-07:00

Have you ever wondered how you know where your fingers and toes are, even when you’re not looking at them?
You may be surprised to learn your joints provide your brain with a great deal of information about the position of your body. This information is not only important for body awareness but
also for maintaining your balance.

How Do Joints Keep Your Balance?

There are specialized nerve endings found in joints and muscles called proprioceptors. They feed directly to a part of your brain known as the cerebellum. Together with its connections to other areas of the brain that process sensory and motor information, the cerebellum helps coordinate body movements and posture.

The Role of Eyes and Ears

The other main sources of information required for balance come from the inner ear and the eyes.

In the inner ear, three semicircular canals help give you an awareness of your head’s position. When stimulated by movement, little hairs in the fluid filled canals provide proprioceptive information to your central nervous system. Information about the static position of your head is also provided by another inner ear structure: the vestibule. Movement of tiny crystals creates a signal that tells your body
where your head is located relative to gravity.
In the oculomotor system, nerves from the tiny muscles around your eyes give your brain information about head and body movement. Combined with information from the inner ears, the vestibulo-ocular system helps keep your eyes focused on an object, even when your head is moving.
Since joints and muscles are key to balance and body awareness, conditions that affect these areas can impact your sense of balance. It should be no surprise that vertebral subluxations in your spine may contribute to balance problems.

Physical Trauma and Vertigo

Have you ever felt the room is spinning around you, making it difficult to remain standing? If so, you experienced vertigo. Although most cases are short-lived, sometimes vertigo persists.
It can be caused by a number of issues, including inner ear disturbances, eye problems, brain pathology, infection or
physical trauma.

Can Chiropractic Help Your Balance?

Research into trauma-induced vertigo reveals that people who have had injuries to the head and neck, such as whiplash, are more likely to benefit from spinal adjustments.
One chiropractor reviewed 60 cases of chronic, trauma-induced vertigo that she treated over an 8-year period. Of these patients, 56 recalled having experienced trauma to the head and neck prior to developing symptoms.
All these patients responded favorably to chiropractic adjustments to the upper cervical area. And 48 patients (80%)
were completely symptom-free after one to six months of chiropractic care.

In another study, a research group followed 50 vertigo patients through orthopedic assessment, then treatment for their symptoms. Of the 50 patients, 31 were identified as having cervical spine dysfunction. The other 19 did not show signs of this problem. When the patients with cervical dysfunction were treated with manipulation and mobilization
of the cervical spine, 24 patients (77%) improved, and 5 patients were symptom-free.
In the other group - which did not receive manipulation because cervical spine dysfunction could not be identified - only 5 patients saw improvement (26%). And no one in this group
became fully free of vertigo symptoms.

Do You Experience These Problems?

Aside from vertigo, cervical subluxations can affect you in more subtle ways. Are you getting clumsier? Losing dexterity in your fingers? Tend to bump into things more often? If you said “yes,” you could be experiencing subluxations in your neck. Ask your chiropractor to check you for this problem.

“To feel 'fit as a fiddle', you must tone down your middle.”
- Unknown

Mention our blog post and receive $10 off your next massage.

Exercise of the Week- Lumbar Stabilization

2010-05-13T08:00:00.000-07:00

Dead Bug

Difficulty: Moderate
(Consult your chiropractor before starting this or any other exercise.)
Start: Lie on back with knees and hips bent to 90 degrees and feet elevated. Both arms should be straight, with fingertips pointing up toward ceiling.
Exercise: Draw belly button inward toward spine. Then, while
keeping spine steady, slowly straighten/lower one leg toward floor. At same time, bring opposite arm over head (toward
floor). Pause for 1-2 counts, then return to starting position.
Alternate arms/legs. Perform 5-10 sets per side.

Why Belly Fat is the Most Dangerous Fat

2010-05-09T16:10:00.001-07:00

Pot belly. Spare tire. The middle age spread. These are just a few of the endearing names bestowed to the extra layer of fat that accumulates around the abdomen. But aside from the amusing nicknames, this type of fat is a serious danger. Unlike fat that appears on other parts of your body, belly fat increases your risk for cardiovascular disease, diabetes, metabolic syndrome, sleep apnea and some types of cancer.

Subcutaneous fat is the jiggly fat that rests between your skin and abdominal wall. Visceral fat is the next layer and surrounds your internal organs. Visceral fat is biologically active. It produces an excess of hormones, which increase the risk of insulin resistance - a key factor in type 2 diabetes. This hormonal imbalance puts women at higher risk of breast cancer. And visceral fat boosts inflammation throughout your body. Your chiropractor can tell you how inflammation is closely tied to numerous diseases and health conditions.

Cause and Effects

Why does belly fat affect so many people? Genetics play a role, so you may see the problem from one generation of a family to the next. Hormone fluctuations in the body can increase fat. After menopause, hormonal changes in women cause fat to gather more in the belly than hips or legs. As you age you lose muscle mass and your metabolism slows, which makes it easier to acquire fat in the abdominal area. Poor dietary habits and lack of physical activity are also big contributors to this problem. Our increasingly sedentary ways have unleashed an explosion of obesity across North America and other industrialized areas of the world. Our love of unhealthy fatty foods and refined carbohydrates has made it all too easy to surge the waistline well
past the appropriate size.

How Much is Too Much?

Do you know if you have too much belly fat? To determine your waist size, take a tape measure and encircle it around your bare abdomen, just above your hip. (The tape measure should be snug but not press into your skin. Breathe normally; don’t cheat by sucking in your stomach.) For men, a waist size of 40 inches (102 cm) or more indicates too much fat. For women, it’s a waist size of 35 inches (88 cm) or more.

Burning Belly Fat

It’s extremely important to exercise, as it keeps your metabolism operating at peak efficiency. Unfortunately, you can’t control where your body drops fat. But if you engage in regular cardiovascular exercise, eventually your “spare tire” will shrink. In fact, many people on a consistent fitness regime see a fat reduction in their belly before anywhere else.
A study published last year in Brain, Behavior and Immunity revealed that even moderate exercise can help reduce belly fat. In the 10 month study, a group of sedentary older adults participated in 45-minute to 60-minute cardiovascular exercise sessions three times a week. Another group of participants did non-cardiovascular flexibility sessions for 75 minutes twice a week. At the end of the research, the exercise group had overall better fitness levels and less belly fat compared to the
flexibility group. The study authors also noted that a reduction of visceral fat was also partially responsible for slashing inflammation in the exercise participants.

You should also incorporate resistance training, such as weight lifting, into your exercise program. By increasing your muscle mass, you speed up your metabolism. And muscles burn calories 24/7!

The Whole Grains Connection

When it comes to diet, incorporate plenty of whole grains, fruits and vegetables into your daily meals. A study published in 2008 looked at the effects of whole grains on cardiovascular disease risk for people with metabolic syndrome. Two groups were created. One group consumed a diet of whole grains, fruits and vegetables. The other group consumed refined grains, fruits and vegetables. The group eating whole grains lost significantly more belly fat compared to the group eating refined grains. As well, the whole grains group saw their c-reactive protein levels - a marker for inflammation - drop by 38%, independent of the weight loss.

If belly fat is a problem for you, talk to your chiropractor about designing a custom diet and fitness program that can help you dump this dangerous fat from your body.

Quote of the Week

“Our food should be our medicine and our medicine should be
our food.”
- Hippocrate

5th Annual Mother's Day Event

2010-04-26T19:38:00.001-07:00

PHC presents our

5th Annual Mothers Day event!

Bring a friend for girls night out and enjoy an evening of gourmet food, wine and live music.

Free massage, mini facials, pampering products, jewelry and candles, the latest fashions and fitness trends, women's health resources and so much more!

WHEN: Thursday May 6th

TIME: from 6pm-9pm

WHERE: Riverstone Marketplace - 3401 SE 192nd Avenue #100 Vancouver WA (Same complex as Priority Health Chiropractic)

In honor of you and all that you do, this fabulous event is free!

If you are a Mother...

If you have a Mother....

If you know a Mother...

Then you are WELCOME!

You must RSVP for this event:

882-7733 or email us at prioritypatients@comcast.net

For more information please go to www.priorityhealthchiro.com or call 882-7733

Exercise of the Week

2010-04-19T19:39:00.001-07:00

OK, We’ve been building up to this for weeks. We’ve shown you several ways to increase strength within the core muscles. If you feel any discomfort through your back or hips, stop. You MUST keep the lower back stabilized while you perform this exercise.

Lumbar Stabilization – Leg lifts
Difficulty: Moderate

(Consult your chiropractor before starting this or any other exercise.)

Start: Lie on back with arms out to sides. Keeping legs straight, bend hips to 90 degrees so bottom of feet are pointing up toward
ceiling.

Exercise: Keeping spine steady, lower both legs slowly toward
floor. As soon as you feel lower back starting to arch, stop. Pause
for 1-2 counts, then bring legs back to starting position. Perform
5-10 repetitions.

Pelvic Tilt Exercise – Everyone needs it.

2010-04-14T15:23:00.001-07:00

Exercise of the Week

Pelvic Tilt

Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)

Start: Lie down on back with legs bent 90 degrees and feet on floor. Place fingertips on abdomen, just inside pointy tips of pelvic bones.

Exercise: Drawing belly button toward spine, try to flatten lower back without letting abdomen bulge outward. Hold for 1-2 counts, then release. Perform 10-15 repetitions.

Can Allergies Be Treated with Chiropractic?

2010-04-08T13:33:00.001-07:00

Spring is in the air. Flowers are budding. Leaves are growing. And the days are getting longer. That’s terrific, right?
Unfortunately for many of us, when we hear “Spring is in the air,” our minds focus on months of runny noses, itchy eyes and sneezing. We’re more likely to grab a handful of tissues than stop and smell the flowers.

Hay fever erupts this time of year. Millions of us suffer from this condition, which causes the body to become hypersensitive to pollen and other environmental substances. This condition causes a number of irritating symptoms that can make life miserable.

Hay fever is one of many allergies. An allergy is a hypersensitivity reaction: when you react to a substance that is considered to be harmless to most other people. Skin reactions, breathing difficulty and irritations to the sinuses are some of the most frequent allergy symptoms. If you have a food allergy, then problems like bloating, indigestion and diarrhea may result.

What Causes Allergic Reactions?

Your immune system recognizes and removes harmful substances from your body. Inflammation, sneezing, coughing
and vomiting are methods the immune system uses to expel any
dangerous substance ingested by you. However, an allergic response is when your immune system activates against a substance that is usually considered harmless. Essentially, the
allergic reaction is caused not by the substance itself but by your body’s interpretation the substance is potentially harmful.

What Happens Inside the Body?

When an allergic reaction starts, the body activates special immune cells called mast cells. On the surface of their membranes, these mast cells possess receptors that recognize
substances considered either harmful or helpful to the body. When harmful substances are detected, the cells release histamines. These chemicals sensitize the body to react, which then attempts to remove harmful substances by sneezing, coughing, etc.

Why Do People Get Allergies?

No one knows for sure why people become allergic to relatively harmless substances. One theory about allergies suggests
that your body is hypersensitive if you’re a hypersensitive person. For example, if you have a high sensitivity to stress, your body also reflects this sensitivity. Since the body and the mind are connected entities, this theory makes sense. Stress reduction techniques designed to improve mind-body interactions are often
successful in reducing this problem. The end result is a lessening of allergic symptoms in some patients. Another theory is that an allergic reaction is an interpretation of your environment. In order to interpret, your body must first get information.
The nervous system is part of this information-gathering function of the body. If your nervous system is dysfunctional, then the information interpreted will be altered, and this makes you vulnerable to abnormal reactions like allergies.

Can Chiropractic Help with Allergies?

Since the beneficial effects of chiropractic adjustments on the nervous system are well documented, it’s not surprising many chiropractic patients report a reduction of allergy symptoms when treated regularly for vertebral subluxations. Misalignment or dysfunctional movements of vertebra can cause a focal irritation in the spine, which then creates an abnormal signal received by the central nervous system. When this aberrant signal occurs along the same pathway required for the input
of normal environmental messages, the body may not interpret the information correctly. When this occurs, an allergic
reaction can result. Although scientific research shows chiropractic adjustments do not cause an improvement in all allergy cases, they’re definitely beneficial for some.
The reason for the inconsistency may be because there are a number of different causes for a patient’s hypersensitivity.
Vertebral subluxation is only one of many potential causes. If you suffer allergies, consider chiropractic as one of your potential
options. Even if it does not result in a reduction of your allergic symptoms, removing subluxations from your spine has several positive effects on your nervous system. And that makes chiropractic adjustments worthwhile.

Chiropractic is a Golfer’s Best Friend

2010-03-31T17:36:00.001-07:00

If they weren’t a necessary component of a popular sport, the movements involved with a golf swing would be banned by most chiropractors. The repetitive , one-sided nature of the golf swing makes it a common cause for back injuries. They’re several reasons why the golf swing is so problematic for the body. First, it requires good posture, which in also uncommon. Third, the power move in golf is always one-sided, leading to muscle and joint imbalances.

Flexibility for Power

According to Butch Harmon, one of the foremost authorities of the golf swing, in order for golfers to generate more power and more distance, the are coached to “feel their arms staying in front of the body as they turn back.” Todd Anderson, a Golf Digest teaching professional, goes into more detail by suggesting that a proper backswing should see “the shoulders starting parallel to the target line and turning 90 degrees, the hips turning to 45 degrees, and the knees turning to 22 degrees.” This mean the backswing will generate a lot of spinal twist and loading. Compounding this amount of torque with near-maximum acceleration in the downswing is a recipe for disaster. Repeating this move 50-70 times per round makes it difficult to stay injury free over the course of your golfing life.

This kind of movement requires flexibility not only in the spine, but also in the shoulders and hips. To ensure that you have the kind of flexibility that allows you to take a proper golf swing, have your chiropractor check the range of motion of these joints. If you have any tightness in these areas, you chiropractor can perform specific adjustments to help these joints move better and may suggest stretches to help keep them moving properly.

Good Posture for the Set Up

When a golf pro is asked to create a good, repeatable golf swing, one of his first tasks is to establish a proper set up. This is the golfer’s starting position when addressing the ball. Posture is of utmost importance here. Maintaining natural curves throughout the spine with good posture ensures that maximum rotation will be achievable in both the backswing and the follow through.

To illustrate this point, sit on a bench and allow your body to slouch. Cross your arms, placing your hands on opposite shoulders. Then, try to rotate fully to one side, then the other. Ask someone to observe how far you can go. Try again, but this time start by sitting upright first. Notice how much further your spine can rotate with you start with good spinal posture.

Ask your chiropractor if your lower back has the proper spinal curve when standing normally and when demonstrating a set-up position for the golf swing. If you suffer from restrictions and displacements in your body, these could be preventing you from achieving normal postural positions. And it could be taking 10-20 or 30 yards off your best drives! See how much easier it is to swing the golf club after your chiropractor corrects this problem.

One-Sides Sport Requires Special Attention

The amount of effort exerted by most amateur golfers when driving a golf ball has been estimated at 90 percent of their peak muscular activity. This level of exertion has been compared to those used in sports like football, hockey and martial arts. This amount of physical effort, combined with the one-sided nature of the swing, requires a lot of special attention. If a person is not careful, over-exertion can easily lead to stress and strain.

Chiropractic treatments are very effective at re-establishing proper biomechanics in and around every joint of the body. However, maintaining proper function remains the patient’s responsibility. Preparation for golf should include an adequate warm-up, proper stretching, and a lot of core stabilization training. It’s no wonder that many of the PGA professionals have trainers and chiropractors join them when they go on tour. Make sure to tell your chiropractor that you are a golfer so particular attention will be given to the areas of the body to maximize your golf swing.

Exercise of the Week

2010-03-21T11:40:00.001-07:00

We have given you several exercises to help build core stabilization over the past few weeks. We are crazy for core exercises! With a stable core, it’s much easier to attain your fitness goals and maintain a healthy body.

Lumbar stabilization (stage 2)
Plank Position
Difficulty: Moderate

(Consult your chiropractor before
engaging this or any other exercise.)

Start: Lie down on stomach. Then, begin by propping upper
body up onto elbows/forearms, with hands together in prayer position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you’re resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, bend one leg to 90 degrees. Hold this position for 10-20 seconds. (Option 1) If this is relatively easy,
try lifting leg higher, and hold this position for 10-20 seconds. (Option 2) Switch legs, and repeat. Perform 3-5 sets of this exercise per side. Be careful not to strain lower back.

If you have any questions concerning exercises shown here, please stop in for a quick review.

Food and your Mood.

2010-03-17T18:04:00.001-07:00

Most of us underestimate how food can affect our moods. The brain reacts quickly to food - both good and bad - fed into your body.

Although you may feel sugary candy gives your mood a lift, you expose yourself to erratic fluctuations in your blood sugar levels. After the “sugar rush” effect wears off, your mood worsens. Caffeine is not much better, as it eventually makes you feel jittery and anxious. A better approach is to feed your brain the right nutrients so you can expect good moods to consistently dominate over bad moods.

Eating right does take some time and planning. Unfortunately, in our rushed, stress-filled lives, we frequently turn to quick fixes like fast food. But these quickie meals are often nutrient deficient and heavy with ingredients
that make you feel sluggish.

Nutrition for Brain Health

To understand how food affects your moods, you need to understand neurotransmitters. These are chemicals that send messages between nerves in your brain. Neurotransmitters are vital players when it comes to mood; they’re sensitive to what
nutrients are circulating in your body.

When your neurotransmitters are out of sync, you feel depression, anxiety and irritability. The best way to start your day in a good mood is to eat breakfast. Taking the time to enjoy a morning meal pays off for hours. It boosts your metabolism and keeps your moods stable. The best choice is to have both wholesome carbohydrates and protein.

Select carbohydrates like fruits and whole grain products. Fruits that are lower in sugar are the best option; these include berries, apple, and kiwi. If you’re not able to get these fresh or in season, choose frozen fruit(canned fruit often contains sugary syrup). And choose whole grain breads over highly-refined baked products.

Be sure to include some protein with all your meals, as it stabilizes blood sugar, reduces mood swings and creates energy. Protein also provides many of the building blocks for the creation of neurotransmitters. Good sources are fish, poultry, eggs, cheese, soy and nuts. Stay away from deep fried protein goods.
To help keep the pounds off, use breakfast as your main meal of the day and opt for lighter lunches and dinner with a couple of nutritious snacks in between.

Vegetables that are low in starch and high in fiber are excellent sources of brain nutrients. Try spinach, kale, tomatoes, asparagus, cucumber, carrots and cauliflower. Fresh vegetables are better than frozen, but frozen is better than canned.

In the Archives of Internal Medicine (Nov. 2009), a year-long research study showed that those who followed a low fat, high carbohydrate diet had consistent improvement in mood compared to those who consumed a low-carbohydrate, high-fat diet. When cooking food, opt for olive oil or macadamia nut oil. Stress can cause inflammation in your body. These oils are filled with oleic acids which are anti-inflammatory compounds.

When it comes to fluids, avoid sugary and caffeine-heavy beverages. Try green tea, hot or iced. Although it does have some caffeine, green tea also contains L-theanine, an amino acid which contributes to calm feelings. Chamomile is a popular herbal tea that provides a mild, calming sedative effect as well. And don’t forget to drink plenty of water. Keeping your body well hydrated keeps you from feeling tired and irritable.

When You Can’t Always Eat Right

Sure, there are going to be some days when your schedule prevents you from eating right. To help keep your mood
on an even keel and to round out any nutritional deficiencies, you should take a good quality multivitamin every day. If you’re a moody person, you may want to include a B-complex supplement that includes 25 to 50 milligrams of the B vitamins, which play an important role in neurological health. You should also consider using an omega fatty acids supplement. Fatty acids also play an important role in keeping your brain fit.

***

Do you often suffer low moods? Look closely at your daily diet. And talk to your chiropractor, who can provide with you nutritional advice on improving your mood and your overall health!

Quote of the Week
“Health is my expected heaven.”
- John Keats

Is Obesity Linked to Low Back Pain?

2010-03-11T16:35:00.001-08:00

Low back pain has been recognized as a problem of epidemic proportions. It’s estimated that approximately 80%
of the North American population will experience debilitating back pain at some point in their adult lives.1 It’s no surprise that more and more people are seeking chiropractors to find relief.

What’s even more alarming is the apparent link between the incidence of low back pain and obesity. According
to the American Obesity Association, 64.5% of adult Americans (about 127 million) are considered overweight or obese.2 Recent evidence suggests that obesity seriously impacts the musculoskeletal system, increasing the risk of low back pain as well as osteoarthritis, spondylolisthesis, degenerative disc disease and spinal stenosis.3 One study in particular showed that people who underwent surgery to help them lose weight also experienced less low back pain.

Causes and Effects of Obesity and Back Pain

Some studies suggest that the link between obesity and low back pain is inconclusive.5 But they’re several obvious reasons why an obese person would experience more of this type of pain.

First, we should look at the common causes of obesity. If we exclude certain genetic or hormonal diseases, we discover North American obesity is primarily related to poor nutrition and lack of exercise. Our meals are often high in saturated fat and low in essential fatty acids. This leaves us prone to inflammatory states like arthritis. The large amounts of caffeine we consume
also robs the skeleton of its bonebuilding calcium. And if we take into account our sedentary lifestyle, the body lacks the necessary weightbearing effects to maintain a fortified skeletal structure. The result is an increased incidence of osteoporosis and bone fractures.

As a person packs on more weight, moving around becomes difficult. Therefore, many obese people choose to remain inactive. But this leads to big problems. Lack of movement in the
joints can accelerate degenerative changes, which are seen in cases of osteoarthritis. If an obese person does remain active, the extra body weight puts additional stress and strain on the muscles, tendons, ligaments and joints. Postural changes are also common in obese people, usually caused by carrying extra weight in their abdomen. As the size of the mid-section increases, the person’s center of gravity shifts forward and the lower back curve is exaggerated to accommodate for these changes. This adds more compressive loads on the joints of the lower back, increasing the risk of subluxation and pain.

What You Can Do About Weight Problems

When faced with any health issue, the first thing you should do is consult with healthcare professionals. Your medical
doctor can order blood tests to rule out hormonal imbalances or genetic metabolic disorders. Your chiropractor is knowledgeable in nutrition and exercise and is an excellent source for help in these areas.

Secondly, take control of the two most powerful factors controlling your body weight: diet and exercise. Portion
control is one of the easiest ways to reduce excess body fat. Eat slowly and stop consuming when you’re no longer hungry. Eating because your body needs the fuel is different than eating because you enjoy the food. Think of the body as a machine with moving parts, and give it the right fuel to keep the engine running smoothly.

Before starting an exercise program, also check with your doctor of chiropractic. Weeks, months or years of inactivity can leave your body too weak to pick up where you left off. Consider hiring a personal trainer. If cost is a factor, have the trainer design a starting program that you can do on your own, then update the program every six weeks or so. This gives you the best chance for continued progress, and keeps you more interested as your exercise routine varies.

Above all else, keep a positive mental attitude. Read about people who have achieved what you’re setting out to do, and tell yourself, “If they did it, so can I!” Value your health, and experience how the aches and pains get less and less as your body gets lighter and lighter.

Quote of the Week
“In order to change we must be sick and tired of being sick and
tired.”
- Author Unknown

Disclaimer: Information contained in this Topic of the Week™ Newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.
Copyright 2010 Mediadoc™

We’re 6!

2010-03-01T15:17:00.001-08:00

It’s been a great 6 years!

Because of you, we’ve been very fortunate to build a great clinic where we can help people attain their best health. Now it’s our turn to give back to the community.

It’s a PAW-TY with $6 spinal adjustments and $26 new patient exams……….all proceeds will be given to the SW Washington Humane Society. Come visit us this Saturday, March 6th between 10am and 2pm for all kinds of fun. Something for everyone.

Maybe you’re looking to adopt a new dog or cat into your home? We’ll have a special guest appearance for the Humane Society “adoptive dogs”.

Even if you can’t stay for a free chair massage, we’d still love to see you for a quick hello.

Call us to make your appt for Saturday. 882-7733

Exercise of the week – Lumbar Stabilization

2010-02-19T08:20:00.000-08:00

Difficulty: Moderate
(Consult your chiropractor before
starting this or any other exercise.)

Start: On hands and knees. Be aware of position of spine – start
with a neutral spine or a flat back. Engage inner abdominal muscles by bringing belly button inward.

Exercise: Keeping spine steady, reach one arm over head, elbow straight, with thumb pointing up to ceiling. Then, extend opposite leg out behind until knee is straight. Try to hold arm and leg at same height, preferably in line with spine. Balance and hold for 10-15 seconds. Switch arm/leg, balance and hold for 10-15 seconds. Perform 3-5 sets of this exercise per side.