Tips to Relieve Back Pain

Your first step should be to seek out professional help.  Whether you see your PCP, a Physical Therapist, an Orthopedic Physician, or a Chiropractic Physician, start by finding a professional trained to diagnose and treat back pain.  There are a multitude of factors that can cause back pain, and getting the proper diagnosis is the best place to start.  If you are looking for a non-invasive non-pharmacologic option, Chiropractic has shown in many studies to be statistically the best choice.

 

“Patients with chronic low-back pain treated by chiropractors showed greater improvement and satisfaction at one month than patients treated by family physicians. Satisfaction scores were higher for chiropractic patients. A higher proportion of chiropractic patients (56 percent vs. 13 percent) reported that their low-back pain was better or much better, whereas nearly one-third of medical patients reported their low-back pain was worse or much worse.”       

Nyiendo et al (2000), Journal of Manipulative and Physiological Therapeutics

 

Keep moving.  Many PCP’s and Orthopedic Physicians recommend bed rest, but this can often make things worse.  We say every day to our patients, “Life is motion”.  We are designed to move each and every day.  Many of our patients tell us the prolonged sitting or standing they do is often their biggest contributor to their chronic back pain.  Let pain be your guide, any movement or motion that does not make your condition worse will usually help it get better sooner.  We find many times the cuase of the back pain are fixated vertebrae- that is they are not moving properly. These “fixations” can be caused by a multitude of factors, i.e. physical or emotional stress, some sort of trauma, poor posture, or even a poor diet can contribute to these vertebral “fixations”, which we refer to as “subluxations”.  Chiropractors are the only specialists that are trained specifically to locate and correct these vertebral subluxations.

If your chronic pain is related to emotional or work-related stress, try some relaxation techniques to help reduce muscle tension.  If your job or lifestyle requires lots of physical stress, make sure to use good posture and be sure to take stretch breaks often.

Exercise regularly- this helps in many ways: gets your spine moving; reduces stress; increases blood flow; and helps strengthen the muscles that support your spine.  What exercises are best for your back?  Well that may be different for each of us, but first find something you can currently do without pain, and make sure it is something you enjoy as you will be much more likely to stick with it.  My people find Yoga and/or swimming to help their chronic back pain, but as I mentioned earlier find what works best for you.  Make sure to warm up properly: including some foam rolling, then be sure to maintain good posture throughout your exercise, and be sure to stretch when you are done.

Get enough rest.  Make sure you have a good mattress to sleep on, and beware of your sleeping “posture” as well.  Avoid sleeping on your stomach as that can cause the neck and head to twist and put stress on your spine.  If you sleep on your back consider putting a pillow under your knees, and if you sleep on your side consider putting a pillow between your knees.

These are just a few more “tips” to help you improve your back pain.  If you have any questions about this Blog or about your health in general, please feel free to contact me at: drtomball@performancehealthcenter.com

 

 

 

What is Posture?

What is Posture?  This sounds like such a simple question, but so many people actually do not know how to simply state the definition of posture.  I was teaching a couple of classes last week during Wellness Week at Wayland Middle School, and Posture was the primary topic, aside from what is health, and what is chiropractic etc.  I was surprised, well…not really, at how many students in the one class could not give a good definition of what posture is.  Now, this may have also been some of the 8th graders being too cool for school just not wanting to participate, but none the less, it got me thinking.  When in the office the following day I started asking patients of all ages what the word posture means, and come to find out, many of them couldn’t answer the question much better than some of the 8th graders that week.  Hence, why I am writing this month about Posture, and next month as well (no surprises in June people, sorry)!

I cringe daily looking around at people and their postural habits, mostly bad habits that is.  I am also talking all ages here, not just the younger population that has become technologically challenged in regards to posture with the overstimulation of IPADS, SMART PHONES, and COMPUTERS.  Never mind the inability to have an actual conversation with another person face to face without one of these devices attached at their hip, or hands, but how about what it is doing their posture?

Okay, now that I have gotten that off my chest, I am sure you are all clenching at your seats wanting to know what Posture actually means…are you sitting down for this?  Well, maybe you should be standing instead, lol.  Drum roll please…straight out of the dictionary…Posture is the position in which we hold our bodies while standing, sitting, or lying down.  This isn’t rocket science folks, but sometimes the simplest definitions can be the hardest ones to grasp.  More importantly regarding the definition of Posture, it is important to maintain good posture for good health. So, the more important definition then Posture, is “Good Posture”.

Good Posture is the correct alignment of the body parts by the right amount of muscle tension against gravity.  If we did not have posture and the muscles that control it, we would just fall down.  Usually, normal posture is a subconscious thing, and we do not even realize we are doing it, which is pretty cool actually.  When our postural muscles are working properly, they help prevent the forces of gravity from pushing us over, or too far forward, or too far backward.  Postural muscles also help us maintain our balance and posture during movement, not just sitting, standing, or lying down.  Good posture helps us to do all of these things and place the least amount of strain on supporting muscles and ligaments during movement and weight bearing exercises.

Good or Correct Posture helps keep bones and joints in correct alignment so that our muscles are used correctly, decreasing abnormal wear and tear of joint surfaces, that guess what, result in ARTHRITIS over time!  For some (BUT NOT ALL) of those people and patients out there that cannot figure out why they have arthritic changes in their body and don’t remember ever doing anything to cause it, bingo! Correct Posture also reduces stress on the ligaments holding the spinal joints together, hopefully minimizing injury to happen.  Correct Posture also allows the muscles to work more efficiently, helping to allow the body to use less energy, and prevent muscle fatigue.  This also helps to prevent muscle strain, overuse conditions, and even back and muscular pain.

For all of my more active patients out there and athletes, posture plays a VERY crucial role in how one moves during daily life and activities, performs or competes.  I bet you don’t see someone with the worst rounded middle and upper back, and rolled forward shoulders snatching (snatch, a very technical Olympic lift for those of you that do not know) more than someone with good posture that is of equal strength or capabilities.

This is a lot of information to take in that I have written in this article here.  I want all of you to really take the time to think about what I have written, and how does having better posture pertain to you and your life, and what you do.  Maybe it means having better posture so you are less likely to have pain as you get older.  That way you can spend more time with your kids playing in the backyard and playing sports with them.  Maybe you are training for a 5k, 10K, ½ marathon, marathon, triathlon, IronMan, or CrossFit competition, and good posture is absolutely a necessity for these types of things, during training, competing at your best, and preventing injury.

Next month I will be discussing how to know if you have good or bad posture, maintaining good posture, consequences of poor posture, correcting posture sitting, standing and lying down, and who can help you to have better postural habits.  So, stay tuned! If you have any questions in the meantime, contact me at, drv@performancehealthcenter.com, or your own chiropractor, massage therapist, or physical therapist for help or advice in regards to your postural habits.  Happy May everyone!

 

 

Strengthen Your Brain With Exercise

Regular Exercise can strengthen your brain.  We all know regular exercise is great for our cardiovascular system, and that it will strengthen our muscles and even increase our bone density, but a lesser known benefit is that regular exercise can make you smarter and protect your brain from shrinkage as it ages.

Research has even revealed that exercise can increase neurogenesis, or the formation of new brain cells, in the brain’s hippocampus.

Research has time and time again shown that people who engage in healthy behaviors such as exercise and proper nutrition are less susceptible to the cognitive declines associated with the aging process.

One study published in 2013 looked at healthy behaviors in nearly 2,300 men over the course of thirty years. Researchers looked at the participants’ behaviors and cognitive abilities starting in middle age tracked their progress throughout old age.

The researchers found that men who practiced certain healthy behaviors were around 60 percent less likely to experience cognitive impairment and dementia as they aged. These healthy behaviors included not smoking, maintaining a healthy BMI, regularly exercising, consuming lots of vegetables and fruits and consuming a low to moderate amount of alcohol.

Here are 5 ways that exercise impacts your brain- (from the December 2016 Team HOTSHOT web site): http://www.teamhotshot.com/blog/5-ways-exercise-impacts-brain/

  • Exercise helps the brain learn and retain – In various human and animal studies, results show that exercise not only helps the brain retain information (i.e., support/improve memory), but also helps the brain acquire new information. While some variances in research findings exists, much of this discrepancy is attributed to the type and duration of exercise prescribed to the study participants.
  • Consistent exercise helps avoid dementia – There is still a great deal we do not know about dementia. However, scientists and doctors are confident in a few preventative measures. Chief among them is healthy living: eat right, don’t smoke, and exercise. Exercise has been shown to slow the effects and reduce the risk of Alzheimer’s, Huntington’s, and Parkinson’s diseases. Even once these terrible diseases strike, exercise has been shown to slow the debilitating functional decline they bring about.
  • Exercise can help ease and prevent depression – Exercise has been shown effective in treating depression and, interestingly, seems to work in a dose-dependent manner much like anti-depressants. The more exercise, the greater the impact. While more research is needed, early studies also point to exercise as a mechanism to avoid the onset or development of depression.
  • Exercise mixed through your day helps concentration – Breaking up tasks such as working on a project or preparing a presentation with some aerobic-style exercise helps improve executive functions like tuning out distractions. Don’t worry, you don’t have to run a marathon over the course of your work day. Just 15-20 minutes of moderate engagement every few hours seems to make a measurable difference.
  • Reduce stress, improve life – While many people self-report a stress reduction after exercise, some scans seem to show an actual, physical shrinking in the amygdala—a part of the brain strongly implicated in processing stress, anxiety, and fear. As nice as stress-free living can be in general, it turns out less stress leads to living longer! That’s right, increased stress is strongly linked to increased occurrence of heart disease, hypertension, diabetes, and memory loss.

If you want to build a better mind, start by working on your physical health first. Go for a walk, start incorporating more fresh fruits and vegetables into your diet and try to give up any bad habits like tobacco use or excessive alcohol consumption. Some of these might be more difficult than others, but your brain will thank you for years to come.

If you have any questions about this blog or about your health in general, please feel free to contact me at:  drtomball@performancehealthcenter.com

Happy Marathon-ing Boston Runners!

It is that time of year!  Spring is in the air… Easter, Passover, April Vacation, and of course, the Boston Marathon are all too quickly approaching.  Woo-Hoo!!!

I wouldn’t be doing my job as a Chiropractor if I didn’t write something this month in regards to the marathon, and offering advice to my patients and friends how they can better take care of themselves during this exciting time of year.

In previous years I have chatted about how runners can be more proactive and take care better care of themselves leading up to the marathon. I want to switch gears and talk a little more about recovery and what runners can do “post-marathon” to help speed up their recovery and get back on the road to training afterwards.  There are so many words of advice, tips, recommendations etc., I am going to just focus on a couple of things that I find to be VERY true and that have worked for me in the past.

Usually the biggest or most commonly asked question by a runner is, “How long should I wait to run again after the marathon?”   Well this was one of the questions I did ask after my first marathon in 2008, it certainly wasn’t the first question I asked.  I am not sure about all of you, but I wasn’t sure I would run again after getting through all of that for the first time, and having no clue what I was doing, lol.  But, for all of those who are inquiring, general rule of thumb seems to be 1-2 weeks depending on how one feels.

Many articles say 5-7 days of rest post marathon, which I am totally fine with. BUT, those articles that people fail to read the entirety of, also state that after 5-7 days off, the next few weeks after that initial week should be taken lightly with training as the body is trying to recover.  Usually within 3-4 weeks a runner can return to regular training, or harder workouts, providing there are no subsequent injuries those runners is dealing with from before the marathon, or an injury resulting from the marathon.

Another hot topic, or should I say “cool” topic, are ice baths for recovery post marathon.  Most runners inquire about the effectiveness of ice baths and when or how long to soak in the tub of ice for.  The general idea in regards to this type of cryotherapy treatment is that the exposure to cold helps the body fight the micro trauma (tiny little tears) in the muscle fibers causing soreness by the repetitive exercise that just took place.  Constricting the blood vessels for a short period of time can help to flush toxins released by the body during the event, and intern, help to decrease or reduce inflammation, swelling, and breakdown of tissue in the body.

Some post-race and post-competition festivities have ice baths at the finish waiting for the competitors after they have cooled down a bit.  If that isn’t all that enticing to you, upon returning home or back to your hotel that day, and before you hop into the shower would be a good time to do so.  I recommend getting into the tub and filling it with cold water around you first (up to your waste), and then dumping the bags of ice into the water after you are submerged.  Or just hop in the tub in your race shorts, and sports bra ladies, and let someone else have the pleasure of dumping the ice in all around you.  It is best to stay submerged in the ice bath for about 10 minutes.  More time is not necessary, and I am sure no one will be jumping at the idea of soaking in a bath of ice any longer then they have to.

I really hope these tips helps you all in your road to recovery post Boston Marathon this year.  If you have any questions about post marathon recovery, please feel free and contact me at drv@performancehealthcenter.com.  And as always, I am a big fan of a post marathon chiropractic adjustment and ART to help realign your body, and a post-race massage within a few days’ post-marathon.  Happy Marathon-ing everyone, think positive thoughts to carry you through that day, and I will be there with you all in spirit!

Don’t Let Your Kids Become a CDC Statistic!

The numbers are staggering.  According to the Center for Disease Control (CDC):

  • High school athletes account for an estimated 2 million injuries and 500,000 doctor visits and 30,000 hospitalizations each year.
  • More than 3.5 million kids under age 14 receive medical treatment for sports injuries each year.
  • Children ages 5 to 14 account for nearly 40 percent of all sports-related injuries treated in hospitals. On average the rate and severity of injury increases with a child’s age.
  • Overuse injuries are responsible for nearly half of all sports injuries to middle and high school students
  • According to the CDC, more than half of all sports injuries in children are preventable.

Spring sports will be starting soon for your kids.  Don’t let them become a CDC statistic.  Prior to participating in sports your children should have a functional evaluation.  How is their range of motion? How is their posture? Are all the joints in their spine and extremities moving correctly?  How is their muscle tone and balance?  How quick is the muscle activation response time?  These are all good indicators on the state of an athlete’s functional health.  A good thing about being young is that if is a problem they usually respond quickly to chiropractic care.

If you missed the pre-season evaluation or you have a child who is still side-lined and suffering from a sports related injury, do not give up. It is never too late.

In December I meet a young teenage athlete who was not able to participate in sports because of lingering back pain for over a year and a half.  He injured himself in a baseball game where he was the short stop.  He fell over an opponent and twisted as he landed.  He had not been able to participate in sports since this injury.  During the consult, his mother said to me, “I just want a diagnosis so I know what is wrong.”  She had taken her son to multiple physicians without a concrete diagnosis.  He had a course of PT without lasting benefit.  I did my assessment and found dysfunction, or stuck joints, in his low back, muscle guarding and sciatic nerve entrapment.  His mom was relieved on knowing there was something wrong. She was even happier when I was able to provide a mechanical solution to her son’s mechanical problem.  The great news is that he able to swing a bat and throw a baseball again without pain!  He is looking forward to baseball tryouts in a few weeks.

Not only do we assess athlete’s pre-season function and get our patient’s out of pain and back to sports, the most important service we provide is called Performance Care. The goal of Performance Care is to optimize mechanical function and catch little issues before they become serious ones.  All the chiropractors at Performance Health Center get pleasure knowing that we pay a small role in our patient’s success!

Two of our teenage athletes have recently made major accomplishments in their sports:

  • Matt Gastaldo of Natick High School won his weight class at the Division 2 state wrestling meet last month.

I encourage all athletes to have regular chiropractic care during their sports season.  Race cars need more maintenance than street cars, and athletes are like race cars. If there is an injury, as long as there is no blood or guts, the faster they get checked and treated with functional chiropractic treatment, the faster the recovery, the faster they get back to sports and the least chance of lasting injury.

There is often a long term detriment from participating in youth sports. It amazes me how many adults I meet who trace their pain complaints back to high school sports.  If they had the benefit of a sports minded chiropractor when they were participating in youth sports they might not have ended up in chronic pain.

If you have any questions on what is involved in a pre-sports functional examination, want to optimize your performance, or are side-lined because of injury please call us at 508-655-9008, or email me at drbradweiss@performancehealthcenter.com

 

Dynamic Stretching, the “Pre-workout”

If you look up Wikipedia’s definition of dynamic stretching, this is what comes up, “Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one’s static passive stretching ability”.

Performing dynamic stretches in a “pre-workout” or warmup are a series of active stretches that move the muscles through their range of motion, helps to improve range of motion surrounding the joints, helps to elevate core body temperature, and stimulate the nervous system.

Dynamic stretching primes the muscle to be ready to contract and relax, just as they would need to be ready to function during a sprint, run or jumping motion etc.  Being dynamic stretching is an active movement, it helps to prevent over-stretching, which can also fatigue the muscles.  Fatiguing the muscles prior to a workout can provoke injury or unfavorable symptoms to the area.  That is one of the main reasons coaching have gotten away from prescribing static stretching before a workout.  In fact, many coaches suggest athletes do a dynamic warm up every day to help keep muscles limber and ready to move at all times.

Dynamic stretching also helps to mentally prepare the athlete before the workout or competition.  Static stretching can be more relaxing, and while there is definitely a place for it, static stretching can almost trick one’s body into relaxation mode and make it more difficult to transition to “competitor” or “beast mode”.

Dynamic stretches target major muscle groups when warming up.  For example, when running, dynamic stretches target hamstrings, quads, glutes, hip flexors and calves to help prime these areas for movement.  Usually a couple of minutes of light jogging is recommended first to get the blood flowing before getting into a 5-10 minutes of dynamic stretching.  Walking butt kicks (heel to butt), knee hugs (walking knee the chest), walking toe touches, walking lunges with an overhead reach, glute bridges, heel and toe walks, are just a handful of great dynamic stretches to get one warmed up and the muscle groups prepared for the intensity of the workout that follows.   It really is something so easy to work into a warm up, and would most likely replace a more static routine one is doing, so it would not add much time on to one’s routine either.  Some of you reading this may find that you are already doing some type of dynamic stretching prior to a workout without even knowing it!

Should anyone reading this have any questions in regarding dynamic stretching and incorporating this into their pre-workout routine, please feel free to contact me at: drv@performanacehealthcenter.com

 

 

 

You Got Some Nerve!

The truth is you have a lot of nerve!

  • There are more nerves in your body than stars in the Milky Way.
  • The human brain alone consists of about 100 billion neurons. If all these neurons were lined up it would for a 600 mile long line.
  • The nervous system transmits impulses at 100 meters per second, or 224 miles per hour
  • There are 43 different pairs of nerve which connect the nervous system to every part of your body. 12 pairs exit in your brain and 31 pairs are connected to your spinal cord..

The longest nerve in the body is the sciatic nerve.  It is made up of nerve roots from 5 levels of your low back and sacrum (L4-S3) and ends at the tip of your toes.  The sciatic nerve is about the size of your thumb as it passes through your buttocks.  The sciatic nerve travels in the spaces between the large muscles in your leg (often with the arteries and veins).  Sciatica is the term used when the sciatic nerve gets irritated and causes pain that radiates down the leg.  We treat sciatica successfully every day in our office.

The sciatic nerve can get entrapped anywhere from where the nerves exit the spine to the toes.  When a nerve loses its ability to glide, or move, within it pathway the function of the nerve can be corrupted.  There are areas where the sciatic nerve is more frequently entrapped.  One is the tarsal tunnel.  You’ve heard of carpal tunnel. The tarsal tunnel is in the foot, just below and behind the inside of your ankle bone (or medial malleolus).  Another common entrapment site is the piriformis muscle (one of the deep muscles of your buttocks).

There are functional diagnostic tests to determine if and where the sciatic nerve is entrapped.  Active Release Techniques® (or ART®) has specific protocols to release entrapped nerves.  There are about 35+ ART® certified providers in Massachusetts and only 10+ ART® Nerve Entrapment certified providers, of which 3 practice at Performance Health Center. It amazes me on how many of the patients we meet have been living in pain, sometimes for years with sciatic nerve entrapment.  Having an entrapped sciatic nerve can manifest in many ways, not only leg pain. Since nerve entrapments are a functional condition it requires a functional solution and ART® provides one.

Recently I saw a patient who had bilateral foot pain for 3 years, initially caused by wearing bad running shoes too long.  Over the 3 years before I meet her, she was labeled with having many different pain syndromes from multiple medical providers. She even had nerve release surgery on both her tarsal tunnels.  The day I met her, she gave me her detailed history and I performed an exam with included sciatic nerve entrapment screening.  I uncovered poor motion of the joints of her low back and sciatic nerve entrapment.  The function test of the sciatic nerve was so obvious she understood and felt the tension as I performed the test maneuver.  When I explained to her what I thought was the problem, that her sciatic nerve was entrapped at the tarsal tunnel, and told her I thought I could help her, she teared up. She told me that of all the doctors she had seen over the years, I gave her the most thorough exam, explained her problem in a way she could understand it and gave her hope.

The good news is that after 8 treatments she is doing much better.  The pain level is significantly reduced. She can walk without pain. She is not running yet, but will be within the next 2 months. She had a functional problem caused by faulty biomechanics of her spine and sciatic nerve pathway.  Our functional treatment approach includes manipulation of her low back (where the nerves that make up the sciatic nerve exits the spine), ART ® on the muscles of the LB and leg, plus sciatic nerve entrapment ART® protocols, and Kinesio® Taping to minimize the tension on the sciatic nerve at the tarsal tunnel between treatments.  It is not possible to correct 3+ years of faulty motor patterns in the body overnight, but just like braces on teeth, if we continue to put a demand on the body, it will change.

Getting our patients out of pain is usually the easy part of treatment.  The next and most important phase is the rehabilitation, or re-education to optimize the body’s function.  Of course our patients have responsibilities too.  They need to improve the ergonomics at work and play. They receive stretches and strengthening exercises when appropriate, and are an active participant in their treatment.

If you or anyone you know is sick and tired of being sick and tired, and think they have done everything to get better.  Remind them if they have not had the benefit of ART®, they have not done everything!  As always, after the initial examination, if we do not think we can help, we will make the appropriate referral.  If you have any questions, please feel free to email me at: drbradweiss@performancehealthcenter.com

 

Special “K”

No, I am not talking about the Kellogg’s cereal in the big White box with the big red letter K on it.  I am talking about Potassium, which for you Chemistry Geeks is the 19th chemical element with the symbol K (derived from Neo-Latinkalium). It was first isolated from potash, the ashes of plants, from which it was named.

I am writing this Blog this month because I had an interesting eye opening experience with Potassium- more about that later.

Potassium is one of the seven essential macro-minerals, along with calcium, magnesium, phosphorus, sodium, chloride, and sulfur. We require at least 100 milligrams of potassium daily to support key bodily processes.  Many of us do not get enough Potassium in our diets, and some people end up with Hypokalemia- low levels of Potassium in our blood, a potentially dangerous health condition.

Adequate potassium intake will reduce the risk of stroke, lower blood pressure, protect against loss of muscle mass, preserve bone mineral density, and reduce the formation of kidney stones.

Potassium’s primary functions in the body include regulating fluid balance and controlling the electrical activity of the heart and other muscles.

Potassium is an electrolyte that counteracts the effects of sodium, helping to maintain a healthy blood pressure.  Potassium plays a role in every heartbeat.  It also helps your muscles to move, your nerves to work, and your kidneys to filter blood.

Food Sources:

The best way to get enough potassium is to eat fruits and vegetables. It’s also in dairy products, whole grains, meat, and fish.

Great sources include:

  • Potatoes
  • Tomatoes
  • Avocados
  • Fresh fruits (bananas, oranges, and strawberries)
  • Orange juice
  • Dried fruits (raisins, apricots, prunes, and dates)
  • Spinach
  • Beans and peas

How Much Do You Need?

The U.S. Department of Agriculture recommends 4,700 milligrams per day for healthy people. The easiest way to get this amount is by adding high-potassium fruits and vegetables to your diet.

OK back to my recent experience.  I happen to eat a lot, I mean A LOT of high Potassium foods!  It seems like all my favorite foods: (Sweet potatoes, Salmon, Spinach, Broccoli, Asparagus, Bananas, Strawberries, and even my protein powder that I make smoothies with), are all really high in Potassium.  Well, no problem, right? Not so fast!!  I had my annual physical recently and I was alerted that I had Hyperkalemia- too much Potassium in my blood!  This, like Hypokalemia, can also be very dangerous to you and your heart.  A conscious effort to replace some of my high Potassium foods and a switch in my Protein powder and I was quickly back to the normal range. Phew!

So, while it is much more common to have low Potassium in our blood, it is possible to get too much of a good thing. The best way to determine your current blood potassium levels is to get your blood checked on a regular basis, and then you can make the necessary dietary changes to bring your levels back to normal if needed.

If you have questions about this Blog or your health in general, please feel free to contact me at:

drtomball@performancehealthcenter.com

MORE TIPS (and New Research) TO HELP PREVENT THOSE WINTER COLDS

Here we are once again battling frigid temperatures, shorter days, slippery steps and dangerous commutes.  Winter can be stressful in many ways.  Add that stress to the fact that we are all indoors more often in closer quarters, spending much less time outside in the sun breathing fresh air.  The heat inside significantly dries out our mucous membrane which in turn leaves us more susceptible for viruses and bacteria to invade us.

There is a lot of research that indicates that when we are run down, whether it is due to lack of sleep, prolonged stress, strenuous exercise or work, general fatigue , even physical pain, or any combination of the above leave us much more susceptible to catching a cold or getting ill.

What can we do? Get enough sleep, wash your hands on a regular basis, stay hydrated, use a humidifier, do a daily saline nasal rinse and take Vitamin D3.

Here is a big one: Get regular chiropractic care- I- (Please read my blog from last winter about how regular chiropractic adjustments can help boost your immune system). http://www.performancehealthcenter.com/regular-chiropractic-treatments-boost-your-immune-system-part-2/

As you might already know, before I was a Doctor of Chiropractic I was an Exercise Physiologist, coach and personal trainer so I totally believe in regular exercise as a vital part of being healthy overall, so this next one is a no brainer.

Exercise on a regular basis.  Please read my blog from last year about how exercise can boost your immune system.  http://www.performancehealthcenter.com/boost-your-immune-system-with-exercise/

Just be careful not to overdo it as past research has shown exhaustive exercise temporarily lowers your immune system, but there is recent research that indicates some simple things that you can do to help boost that lowered immune response.

Recent research indicates that taking in Carbohydrates during exercise (especially strenuous exercise) can help prevent colds.   I found this research very interesting since I like to work out hard, yet I cannot afford to get sick or I won’t be able to help my patients

This most recent article from The New York Times shows a simple step you can do when exercising that can also help prevent getting sick.

http://mobile.nytimes.com/2016/12/07/well/move/carbs-during-workouts-may-fend-off-colds.html?smid=fb-nytimes&smtyp=cur&referer=

So continue to wash your hands, get enough sleep, and do all those things listed above including exercise… just remember to bring your favorite carbohydrate snack or drink with you.

If you have any questions on this Blog or your health in general, please feel free to Wcontact me at drtomball@performancehealthcenter.com

 

 

HOTSHOT- Great for Cramps & Much More!!!

HOTSHOT is now working to help people with Multiple Sclerosis and ALS and nocturnal leg cramping as well as for active people who suffer from exercise or exertional muscle cramps.

This is a follow up to my August Blog on muscle cramping:

http://www.performancehealthcenter.com/prevent-treat-muscle-cramps/

On the advice of Dr. Weiss I sent this blog directly to the people at HOTSHOT, and the next day I got a call from them.  They were very interested in speaking with me about my experience with their product, especially since I am an endurance athlete, and a Doctor of Chiropractic that deals directly with the nervous system- much like their product does as well.  They were also interested that I have a master’s degree in Exercise Physiology and that I did my Master’s thesis on Carbohydrate Electrolyte Replacement Drinks and how they  affect athletic performance.

I did an interview with HOTSHOT and they just placed that interview live on their Website.  You can read that interview here:  http://www.teamhotshot.com/blog/hotshot-works-quickly-effectively/

I was then asked to come and speak at the company’s headquarters in Boston at the Prudential Center. The first person I met when I arrived was Dr. Bruce Bean one of the co-creators of HOTSHOT.  It was a privilege to get the opportunity to meet with him and all of his co-workers.  I also got to hear firsthand several other people’s experiences with their product HOTSHOT.  One woman who has Multiple Sclerosis stood up and talked about how HOT SHOT has changed her life.  You can read her inspiring story here: http://www.teamhotshot.com/blog/tracy-evangelos-marathon-journey-no-plans-stopping/

The company continues to have success with athletes all over the world and they were just recently present at the Ironman World Championships in Hawaii, and here is another link to an article about some of these Iron Man athletes using HOTSHOT.  http://www.teamhotshot.com/blog/tracy-evangelos-marathon-journey-no-plans-stopping/

The company continues to do research on how their product helps people with Multiple Sclerosis; ALS and even for those people who suffer from nocturnal leg cramps.

If you have any questions about this blog or how this product may help you or someone you know who suffers from muscle cramping please feel free to contact me at: drtomball@performancehealthcenter.com