Exercise of the week!

Chiropractic: Keeping Kids & Teens Active and Vital

Chiropractors treat children and teenagers for a wide variety of health problems, from back and neck pain to posture imbalances to acute musculoskeletal injuries. Children and adolescents
constitute a significant number of patients in chiropractic offices. A 2000 study published in the journal Archives of Pediatrics and Adolescent Medicine states that approximately 420,000
pediatric chiropractic visits were made in one year (1998) in the Boston metropolitan area alone. Because of the family-oriented nature of many chiropractic clinics, chiropractors are in
an excellent position to provide appropriate care throughout the lifespan, including during those formative years of childhood and adolescence.

Back and Neck Pain in Children

Back and neck pain are common health complaints among children and adolescents. According to a 2002 study published in the British Medical Journal, 8 percent of girls and 7 percent of boys in Finland (both age 14) experience low back pain, and neck
and shoulder pain affects 24 percent of girls and 12 percent of boys 14 years of age. This study also notes that low back and neck pain is becoming increasingly common in children and adolescents, which suggests an increase in degenerative musculoskeletal conditions in future adults.

Another study published in the journal Spine notes that the prevalence of low back pain increases sharply in the early teen years and that by the age of 18 (girls) and 20 (boys) over 50
percent experience at least one bout of low back pain.3 The author of this study states that an examination of the causes and prevention of low back pain should focus on childhood and adolescence. There is a clear role for chiropractic in reducing or preventing back and neck pain in children and teens through targeted treatment approaches and education about the importance of posture and other musculoskeletal health topics.

Establishing Lifelong Health Habits

It is important for children to establish beneficial health habits at an early age, as lasting health habits public health throughout the lifespan are usually solidified during youth. A 2012 article published in the Journal of Manipulative and Physiological
Therapeutics states that encouraging a healthy level of physical activity in children and teens is crucial for improving public health and that optimizing musculoskeletal health is essential for achieving lifelong health of an individual.4 Ensuring that your
child’s injuries are dealt with swiftly and appropriately is one of the most effective ways to reduce their likelihood of developing musculoskeletal problems as adults, improve their quality of life and give them the confidence they need to pursue the physical activities of their choosing.

Breaking Down Barriers to Physical Activity

Children may experience physical activity-related injuries at school, during community organized sports events, or through other active leisure activities. A 2006 study published in the journal Pediatrics states that a significant percentage of childhood
injuries happen while children are participating in physical activity. These injuries may become a barrier to future participation in physical activities and the development of healthy exercise habits. Decreased physical activity levels can have a profound effect on health over time, and sedentary living may lead to diabetes, cardiovascular disease and other lifestyle conditions. Your chiropractor understands the importance of eliminating this common - and powerful - barrier to physical activity and he or she will work with your child to keep him or her active and vital.

Important Action Steps

Reducing musculoskeletal injuries in children and adolescents is a public health challenge that chiropractors are well-suited to handle, though additional help from parents, researchers and politicians may be helpful in improving outcomes. Three key action steps, notes Lise Hestbaek, DC, PhD, are necessary to prevent musculoskeletal injuries in youth and keep them active and vital, including improving public awareness (especially among parents) about the urgency and seriousness of children’s musculoskeletal complaints, creating an evidence base for optimal treatment approaches to pediatric musculoskeletal problems and establishing screening tests to identify youth most at risk for musculoskeletal injuries. Talk with your chiropractor to
learn more about how you can identify and prevent common musculoskeletal ailments in your children.

Thank you!

Every year we hold our annual Toy Drive where we offer free photos with Santa (the best Santa around) in exchange for an unwrapped gift.  And every year, we are humbly reminded by the amazing and generous patients we have at our clinic. 

Thank you!   It’s because of you that this is a success year after year. 

Happy Holidays to you and your family!

Santa is coming to town!

Annual Santa photos and Toy Drive

When: SATURDAY, December 8th

Where: Children’s Village – 3500 SE 196th Ave, Camas WA.

Time: 10am – 1pm

Pictures with Santa! We’ll be celebrating the season with Christmas activities and holiday goodies!  Bring a new unwrapped toy or monetary donation and receive your professional picture with Santa for FREE!

All gifts go to families in need.

Exercise of the Week~ Strengthen Hips & Core

Are you Sleeping?

Getting a restful night’s sleep is one of the most important ways to reduce stress and ensure optimal health.
Without adequate sleep, you may be more likely to experience weight gain, elevated blood pressure and decreased immune function. According to Harvard Medical School, sleep difficulties are common, affecting about 75 percent of people at least a few nights every week.1 In this Wellness Express newsletter, we will discuss the top things you can do to build a sleep sanctuary to promote healthy and restorative sleep.

Improve Sleep Hygiene & Pre-Sleep Routine

Sleep hygiene encompasses the many different practices you can perform to experience normal, quality nighttime sleep and optimal daytime alertness.
The National Sleep Foundation states that the following practices can improve your sleep hygiene and overall health: Avoiding excessive daytime napping, avoiding stimulants such as caffeine and nicotine and food consumption too close to bedtime, getting sufficient exercise (especially in the morning) and eating your largest meal around midday. Creating a relaxing bedtime routine is another important aspect of sleep hygiene. Reading for only short periods before bed, banishing television sets, computers, smart phones, and other electronic devices from your bedroom, and avoiding emotionally charged conversations before turning in are helpful strategies to promote healthful sleep. Another important pre-sleep ritual you may find helpful and refreshing is foot washing. Washing your feet before bed feels great and helps keep your sheets clean.

Update Your Mattress and Pillows

If your mattress and pillows are getting on in age, consider updating them with newer versions. You spend about one-third of your life in bed, so choosing a healthy and comfortable mattress and pillow are among the most important long-term health investments you can make. Your chiropractor can council you on the most beneficial mattresses and pillows for your specific health situation. For optimal health, and to enhance the quality of your
sleep sanctuary, consider mattresses and pillows constructed from natural materials. Certain materials, such as natural latex and wool, do not off-gas (unlike petrochemical products) and are
resistant to dust mites.

Banish Streetlight & Noise

Banishing streetlight and noise is another important strategy in building your sleep sanctuary. Light-proof window coverings can help keep light out, but it is also important to find a way to allow natural light into your bedroom in the early morning - to help maintain a healthy sleep and wake cycle. Removing all sources of indoor light (blinking phones, continuously lit
alarm clocks, etc.) is important, too. A 2009 article published in the journal Environmental Health Perspectives states that light pollution can disrupt your circadian rhythms and have
long-term adverse effects on your health.
Reducing your exposure to street noise when sleeping is also important.
According to a 2006 study published in the Croatian Medical
Journal, urban dwellers living in noisy areas have a greater risk for sleep disturbances than people living in quieter areas.  Also there may be an association between residential road traffic noise exposure and hypertension (high blood pressure) notes a 2007 study published in the journal Occupational and Environmental Medicine.

Optimize Room Temperature

Find a room temperature that works well for you or you and your partner and select bedding that helps with thermoregulation. Certain sheets, such as bamboo sheets, are absorbent, breathable, and thermoregulating, due to the structure and the expanding and contracting nature of the fibers with varying temperatures.
Consider Room Design
Room design is a crucial part of building a comfortable and serene sleep sanctuary. Consider keeping your bedroom free of clutter, as clothes and nonessential bedroom items may distract you from resting. Use lamps for lighting instead of overhead lights.
Warm, dim light, which mimics nighttime, is best. Rugs and wall hangings can help soften your bedroom’s acoustics and soothing colors or patterns can help you achieve feng shui balance in your bedroom. Feng shui principles also suggest keeping the area underneath your bed open and clutter-free.

GMO Candy?

The more we learn about where our food comes from, the more we’re learning about GMO foods. (genetically modified organisms)

It doesn’t take a rocket scientist to know that GMO’s can’t be good for your body.

With Halloween tomorrow, we found this great graphic from The Give Project.

We also found some basic information about GMO’s if you’re new to the term.   8 Reasons GMOs are BAD for you.

Basic Sun Salutations!

This is a great way to warm up and strengthen your muscles! If the video is not showing below you can visit this link.

The Long & Short of Leg-Length Inequality

Introduction

Leg-length inequality, also known as lower limb length discrepancy, is a condition in which the length of one of
your legs is different from the other (i.e., either shorter or longer). Leg length inequality may be classified as functional (i.e., involving muscles and posture) or anatomical (i.e., involving
bone or cartilage abnormalities).
Leg-length inequality may cause lower extremity and spine problems, including knee pain and low back pain, and it may be associated with lumbar spine scoliosis. According to the American Academy of Orthopaedic Surgeons, a leg-length inequality of approximately 1 2/3 inches or 4 cm in an average
adult may cause easily observable gait abnormalities.1 Your chiropractor can assess your lower limb length and make appropriate treatment recommendations for your unique situation

Anatomical Inequality

An anatomical leg-length inequality is a structural variation in lower limb length, which means that there is a true difference in the length of your leg bones or other leg structures. Causes of anatomical leg-length inequalities can be further subdivided into two categories; those that shorten a limb and those that lengthen a limb. Congenital growth deficiencies, infections that infiltrate your epiphysis (the end part of a long bone) and growth plate fractures, among other problems, can cause lower limb shortening. Lower limb lengthening may be caused by
rare conditions, such as hemihypertrophy, that encourage enlargement of one or more structures on one side of your body. A 2005 article published in the journal Chiropractic & Osteopathy
states that some degree of anatomical leg-length inequality is present in almost every person, though the variation usually is small in most people.

Functional Inequality

A functional leg-length inequality occurs when your legs are the same length, but another condition or problem, such as pelvic tilting, creates the appearance of one leg being longer or shorter than the other.

Other possible causes of a functional leg-length inequality include excessive ankle pronation on one side, hip dislocation, and one-sided genu varum and valgum (bowleg and knock knee, respectively). A 2000 article published in the journal Gait & Posture notes that a functional leg-length inequality may also be caused by rigid or dynamic contracture (i.e., loss of normal joint movement due to injury or scarring in nearby supporting muscles and other structures) of one of your lower limb joints. Certain environmental factors may also contribute to a functional
leg-length inequality, including banked running surfaces (e.g., crowned roads) and excessive shoe sole wear and tear.

Assessing Leg-Length Inequality

Your chiropractor may be able to determine the degree of your leg-length inequality by visual inspection in combination with certain manual tests. In some cases, though, your chiropractor
may order a scanogram to better assess your precise leg length dimensions.
A scanogram is a radiographic (x-ray) technique in which images are taken of your hips, knees, and ankles in sequential order while you are standing to discover the underlying location or cause of your leg-length discrepancy or symptoms. According to a 2006 study published in the Journal of Bone & Joint Surgery, a full-length standing radiograph of the lower extremities may be an even better approach than a scanogram for assessing leg-length inequalities, as it allows for a more comprehensive evaluation while reducing radiation exposure.

How Chiropractic Can Help

Your chiropractor will treat your leg-length inequality using different techniques, depending on whether the discrepancy is caused by anatomical or functional factors. For an anatomical leg-length inequality, your chiropractor may suggest you wear a full-length (i.e., heel-to-toe) lift to compensate for the discrepancy. A full-length lift (or a built-up, full-length shoe sole) allows your foot to remain on a flat surface and helps reduce low back pain and other low back problems. For a functional leg-length inequality, your chiropractor may adjust your spinal and sacroiliac joints and perform soft tissue work to release any tight, shortened muscles.

Backpacks & Kids

Exercise of the Week- Childs Pose

Child’s Pose- Spinal Flexion

Difficulty: EASY

(consult your chiropractor before doing this or any other exercise.)

START: Place a mat on the floor. Position your body as shown in Image #1, with a spine in a neutral position.

EXERCISE: Try to move spine into a fully flexed position. Let hips approximate your heels, and relax muscles of spine.  Let head lower toward floor. Place arms out in front of you, or relax them by your sides.

Hold for 15-60 seconds.

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

Sports Drinks

Sports drinks are an often helpful way to prevent dehydration and depletion of your body’s carbohydrate reserves during prolonged physical activity, though not all sports drinks are created equal. Many commercial sports drinks contain questionable ingredients that may unfavorably affect your health. It is important to understand the circumstances in which sports drinks can best support your exercise performance and the ingredients that
make up commercial sports beverages.

Electrolytes Explained

Electrolytes are ions (and, in some cases, essential minerals) that affect metabolic processes in your body, including the movement of nutrients into your cells and the removal of cellular waste products. Electrolytes help regulate the acid-base balance in
your body necessary for normal cellular function. Sweat that you lose during exercise contains numerous electrolytes, including calcium, magnesium, sodium, chloride, and potassium, among others. Significant sweat loss without electrolyte replenishment may lead to severe dehydration.

Effects of Dehydration

Your body sweats during exercise to help keep your core temperature constant. The cost of keeping your core temperature at 37 degrees C, however, is fluid and electrolyte loss.
Dehydration can occur quickly with physical activity in extreme environments.
The physiological effects of dehydration depend on the percentage of body weight you lose as sweat during prolonged exercise. According to a study published in the International
Journal of Sports Medicine, you will experience impaired exercise
performance after losing as little as 2 percent of your body weight as sweat.
A 4 percent body weight loss as sweat significantly reduces your ability to perform muscular work, and sweat related
body weight losses of 5 and 7 percent cause heat exhaustion and
hallucinations, respectively. If you lose 10 percent of your body weight as sweat, you will experience circulatory collapse and heat stroke.

Carbohydrate Depletion

Carbohydrate depletion - the depletion of your muscle and liver glycogen reserves - is another factor to consider with prolonged, endurance-based activities, such as marathon running.
Glycogen is the principle form in which glucose is stored in your liver and muscle tissue.

Your body reacts to prolonged periods of physical exertion by releasing hormones that convert glycogen to glucose to maintain your blood glucose levels. When you perform exercise that relies more on carbohydrates as a fuel (as opposed to fats) you can maintain a relatively high intensity for about 2 hours.2 After 2 hours, your muscle and liver glycogen stores are in danger of
being depleted. Further exercise will require the consumption of carbohydrate to stave off low blood sugar levels, fatigue and other detrimental effects to your exercise performance.
Ingesting carbohydrate during exercise can help you maintain your body’s glycogen levels and provide you with the energy you need to perform your endurance event or activity.

Sports Drink Considerations

Sports drinks, though consumed by many athletes, both recreational and competitive alike, may be most appropriate
for individuals participating in vigorous physical activity; that is, a bout of exercise lasting at least 45-60 minutes, during which time you are sweating profusely. Sports drinks may provide little benefit beyond water for individuals participating in low intensity
activity for short durations.
Consider both the duration and intensity of your activity as well as the climate in which you will be exercising before selecting your sports drink
Common inclusions in many commercial sports drinks, or energy drinks, include caffeine, high-fructose corn syrup, and other added sweeteners.
Caffeine, often found in high quantities in these beverages, stimulates your nervous system and actually may improve your endurance performance.
One study published in the journal Physician and Sports medicine notes that caffeine can increase exercise ventilation and lung function at all workloads in competitive endurance athletes but caffeine may also raise your heart rate and blood pressure.
Some people who consume large amounts of caffeine may experience insomnia, irritability, restlessness, headaches, and heart palpitations.
High-fructose corn syrup and other types of added sweeteners are common ingredients in sports drinks, and they
present significant health risks. The Mayo Clinic states that consumption of large amounts of any type of added sugar in beverages, including high fructose corn syrup, is linked to weight gain, dental cavities, poor nutrition, and elevated triglyceride levels, which may boost your likelihood of a heart attack.
Consider making your own sports drink to promote both health and performance or using other products readily available in many grocery stores. Coconut water, the clear fluid inside coconuts, is an excellent substitution for conventional sports drinks, as it contains significant amounts of electrolytes, minerals, and antioxidants.
A study published in the Journal of Physiological Anthropology and Applied Human Science states that consumption of fresh, young coconut water is appropriate for whole body rehydration after exercise.  To make your own sports drink, blend ice and water with one apple, two carrots, two
celery sticks, one small parsley bunch, and a handful of mixed greens.

Mid Back Pain

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Pg 2

Exercise of the Week

Exercise of the Week- 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.

 

Exercise of the Week Calve Stretch Variation 4

 

Difficulty: Easy

Start: Standing on a stable box, or a step. Use handrails or a wall
for balance.

Exercise: Place one foot behind you so heel of that foot extends
past edge of box/step. Lean into back foot, allowing heel to drop
below height of box/step.

Keep knee straight to focus on gastrocnemius muscle, or bend knee to focus on soleus muscle.

Hold for 30-60 seconds. Switch sides and repeat 2X per side

Exercise of the Week Calf Stretch, Variation 2

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

Start: Standing behind a chair, or in front of a wall. Place hands on backrest or wall for balance.

Exercise: Place one foot behind other. Keeping heel on floor, bend knee and lean hips forward.

You should feel tension behind lower leg, close to ankle. Hold for 30-60 seconds, relaxing muscles of lower leg. Switch sides, and repeat 2X per side.

Exercise of the Week-Calve Stretch

 

Variation 1
Difficulty: Easy
(Consult your chiropractor before doing this or any other exercise.)
Start: Standing behind a chair or in front of a wall. Place hands on
backrest or wall for balance.

Exercise: Bring one foot behind as far as possible, keeping heel
on floor and knee straight.
You should feel tension behind lower leg, close to knee.
Lean hips toward chair or wall to increase lengthening effect.
Hold for 30-60 seconds, relaxing muscles of lower leg. Switch
sides, and repeat 2X per side.

CHIROPRACTIC FROM HEAD TO TOE – SHOULDER PAIN

 

How can chiropractic help with my shoulder pain?

The shoulder is a very unique and complex joint. It is the only articulation in the body whose stability is granted primarily by muscular balance instead of being held together by the
integrity of its ligaments. Have you ever heard of the ROTATOR CUFF? This is the collection of four shoulder muscles that help perform this function: namely the supraspinatus, the infraspinatus, the teres minor and subscapularis.

In addition, there are multiple bones that come together to make up the shoulder joint: the humerus (upper arm), the scapula (the shoulder blade) and the clavicle (the collar bone).
Therefore, problems with the alignment of any of these bones will directly affect shoulder function, potentially leading to dysfunction and painful symptoms in this joint.

Finally, many nerves lead to the shoulder, influencing motor control of the shoulder and providing sensory feedback from the shoulder to the brain. The main source of these nerves is the cervical spine (the neck). So, how can your chiropractor help when you have a shoulder problem?
Just like every other joint in the body, the shoulder works best when all its moving parts are in proper alignment.
As you will discover below, the most important factor contributing to the proper function of the shoulder is the alignment of your spine, with each major area of the spine contributing in a significant way to the health of your
shoulder.

First and foremost, since nerves connected directly to the shoulder originate in your neck, the cervical spine is the first area your chiropractor will check when you have pain in your
shoulder. Vertebral subluxations in your cervical spine can cause impingement or irritation of joints, nerves and soft tissues. If the subluxation in your neck is irritating a nerve, you may experience motor (muscle) or sensory (skin) deficits related to this subluxation.
Your chiropractor can test the integrity of your shoulder muscles to see if a muscle weakness correlates to the same vertebra level as the subluxation in the neck or, your chiropractor may notice that your pain patterns follow the specific pathway that mirrors the dermatome of a sensory nerve from your neck. If either or both of these are present, a cervical subluxation is likely the cause of your shoulder problem.

Second, since your shoulder blades rest on the ribcage, alignment of the thoracic spine and the ribs are also influential for proper shoulder function.
One of the most common causes of shoulder impingement is poor posture, which in turn may be caused by upper back misalignment. When the upper back is too rounded, for example,
shoulder blade position is altered and the shoulder joint will shift forward. If this ‘slumped’ posture exists, over time this may contribute to muscle imbalance around the shoulder, leading to
stress and strain. Rotator cuff strain is a common complaint related to poor posture in this area. Thoracic subluxations can be both the cause, and the effect, of this problem.

Third, although it may seem unlikely, alignment of the lumbar spine is also important when it comes to shoulder health. Why? For two main reasons:
1) the lower back curve sets the posture of the rest of the spine. If the lumbar spine is curved too much or too little, the thoracic and cervical curves will be directly affected, which in turn can affect the shoulder;

2) one of the larger muscles of the upper torso, the latissimus
dorsi, connects to the arm near the shoulder and then at its other end to the lower back and pelvis through the thoracolumbar fascia. Therefore, lower back alignment can affect the function
of the shoulder, and vice-versa.
With a spine free of subluxations, your shoulders have the best chance to move properly, be positioned properly, and, as a result, to be pain-free. Chiropractic adjustments, aimed at removing vertebral subluxations from all areas of your spine, are one of the most effective tools you can use to keep the stress and strain away from your shoulders.
So, the next time you feel the weight of the world on your shoulders, call on your chiropractor to lighten the load!

How Does Breakfast Impact Your Health?

You have no doubt heard the old saying “Breakfast is the most important meal of the day,” but aside from providing calories for energy, what are the other benefits of eating a morning
meal? Research conducted on breakfast in the last decade shows how it may affect obesity, cravings, and nutrient intake. Breakfast also appears to influence the type of foods we select
to consume during the rest of the day.

What Science Says

According to a 2011 survey about 10 to 12 percent of people in North America skip eating breakfast. Breakfast research has focused on a number of questions, including…
• Can breakfast lower your risk of
disease?
• Do breakfast eaters snack less than
breakfast skippers?
• Does eating breakfast help control
body weight?
A study conducted in France showed people who consumed one quarter of their daily calories at breakfast were more likely to skip fatty food items and boost their levels of vitamins and
minerals compared to breakfast skippers. As well, the authors commented that “…breakfasts and cereal consumption were associated with lower serum cholesterols” in the breakfast eating group.
An advantage of eating a breakfast cereal rich in fiber is it lessens the risk of heart disease. Soluble fiber reduces the absorption of cholesterol into your bloodstream, and makes you feel fuller longer, so you often cut your overall daily calorie count. Breakfast cereals made from whole grains is a great way
to increase your fiber intake, which should be about 1 ounce (25 to 30 grams) each day. Studies show that people who reach these levels of fiber intake slashed their risk of heart attack
from 25 to 35 percent.

A similar study, published in the Archives of Internal Medicine, revealed people who regularly ate whole grain breakfast cereals had a lower risk of heart failure.
As well as fiber, one study showed that eating sufficient protein at breakfast can help you feel full. Research conducted at the University of Missouri used MRI scans on human test subjects,
and the scans revealed a protein focused breakfast reduced brain signals controlling food “motivation and reward-driven eating behavior.” A protein heavy breakfast may curb snacking and assist people in losing weight more easily.
The medical journal Pediatrics conducted a study on adolescents and discovered over a five-year period teens that consumed a daily morning meal were more likely to eat healthier, be more physically active, and have a lower body mass index (BMI) than teens that skipped breakfast.
Another adolescent study was initiated “to examine the association of breakfast and cereal intake with body mass index (BMI) and consumption of nutrients” by girls.  The researchers found that girls regularly eating cereal was “related to increased intake of fiber, calcium, iron, folic acid, vitamin C, and zinc, and decreased intake of fat and cholesterol…eating cereal was predictive of lower BMI.”

“Would You Like to See the Dessert Menu?”

One of the most surprising breakfast studies came out earlier this year.
Researchers in Israel found that having dessert after a well-balanced 600 calorie breakfast of protein and carbohydrates
actually helped dieters to lose weight and keep those extra pounds
from returning. The study published in the medical journal Steroids followed obese participants for 32 weeks and discovered that those people who added a dessert (cookies, cake or
chocolate) lost an average of 40 lbs (18 kilograms) compared to the participants who did not include sweets. What can explain this unusual result? The lead researcher noted that avoiding
sweets completely can actually make psychological cravings stronger.
Restrictive diets work initially, but as times goes by many dieters become weary of the depravation and return to snacking on sweets throughout the day.
A researcher commented: "…the group that consumed a bigger breakfast, including dessert, experienced few if any cravings for these foods later in the day."
* * *
When it comes to eating a well rounded breakfast, you should include servings of whole grain, fruit or vegetables and a healthy source of protein. These choices will help deliver the energy to start your day, keep you feeling fuller longer, and prevent unhealthy snacking. Have questions about your diet? Ask your
chiropractor!