Your Mind is Powerful; Use it Wisely!

More and more evidence is proving what we’ve been told our whole lives is true; “You are what you think.”   Hopefully, after you read this you’ll be more careful about what you think about because it can fundamentally affect you and your health!

It’s now a few years old, but in 2011 the “milkshake study” was published.  The same exact milkshake was given to the subjects on 2 separate occasions, except the labels were different each time. One label was “indulgent” and stated the milkshake was high calorie and fat.  The other label on the exact same milkshake was “sensible” and was described as low calorie and low fat.  Amazingly enough, the milkshake was metabolized differently in the subjects even though the ingredients were exactly the same.  The Indulgent labeled shake produced a significant decrease in the levels of Grehlin, one of our body’s “hunger hormones”. The drop in the hunger hormone was 3 times greater than in the sensible labeled milkshake.  When drinking what was believed to be a high fat, high calorie shake the body was fooled by the mind and was made to feel fuller, or more satiated.  The difference in how the milkshake was metabolized in the body was physiological.  The bottom line is what the body believed it was consuming affected how it was metabolized in the digestive system.

Additional studies have shown that the placebo effect in medications can be as high as 50%.  When a patient’s medical doctor says that medication is effective for their ailment, the mind believes it and feels better even though they are only consuming a sugar pill.  What is even more amazing is that the placebo effect exists even when the patient is told they are getting a placebo. This is called an open-label placebo.   Sounds crazy, that even when they are told they are taking a sugar pill, many patients feel better.

These are just a few examples of research documenting that your mind is pretty powerful and what you say, think and hear can influence you in ways that you never thought possible.  To read more about how your mind and body are affected by your thoughts, actions and beliefs all you need to do is Goggle positive thinking studies.  I got over 9 million results in less than half a second.  The take away is that the brain is more powerful than we realize. You need to be careful about what you say, especially your “self-speak” and you should focus on positive and empowering thoughts.  It’s not always easy to be positive.  You may have developed bad thought habits over the years and will need to make a conscious effort to be positive.

I try to be positive in both my personal and professional life. Chiropractic care is not a placebo, but I have found during my 34 years in practice what I say and how I say it can influence and improve how my patient’s respond to treatment.  For those patient’s I feel I can help, I focus my explanations in realistic terms, but always try to focus on the positive changes that will happen in their bodies as they receive their chiropractic treatments.  I remind my patient that it takes time to get healthy especially with chronic pain syndromes causes by joint dysfunctions, muscles imbalances and degenerative changes.  I also know that when my patient’s stick with their treatment recommendations they are usually glad they did both short term and long term.

You might have already forgotten many of the New Year’s resolutions you made just two months ago, but being positive it not as difficult as it may seem. If you need more motivation-Positive people live longer and are healthier!  Yes, there is research on that too!

“Rest and Relax” vs “Fight or Flight” Part 2

Last month I wrote this Blog “Fight or Flight” vs. Rest and Relax”:

“Rest and Relax” Parasympathetic Nervous System (PNS) vs “Fight or Flight” Sympathetic Nervous System (SNS)…. I am writing this Blog as a follow up.  If you read last month’s blog you may be wondering  which system in your body is overpowering the other.

Short review:  We all have both a Parasympathetic Nervous System (PNS) and Sympathetic Nervous System (SNS), both of which are regulated by our Central Nervous System (CNS).  Whichever one is dominant in you may influence your overall health.  People who are more SNS dominant may have trouble relaxing, they may have hypertension, muscle tension, irritability, and difficulty with digestion and/or elimination.  There are a host of health-related problems from being too SNS dominant.

This blog will focus on helping you to reduce unwanted muscle tension.  I see it every day at our office… patients come in with extremely tight muscles throughout their bodies, especially in their upper back and neck areas. These areas are known to be target areas for excess stress brought on by an overpowering sympathetic nervous system (SNS).  The human design is excellent at times – you are at the start line of a race and your SNS is in high gear, allowing you to race at your best, your heart rate is up, your blood pressure increases and your muscles are ready for action- and when you use all this in an active way it all makes sense.  This same design is terrible when it comes to sitting at your desk working on an overdue project, or you are driving and were just cut off for the 3rd time this morning on your way to work!  Now, that same elevated heart rate and blood pressure and increased muscle tension has no place to go and you end up with intense muscle tightness and irritability.  When this happens on a regular basis over a long period of time you can start to get chronic muscle tightness and, in some cases, even chronic muscle spasms.

The sympathetic and parasympathetic nervous systems have a complementary, push-pull relationship.  Together, these systems act a bit like an accelerator and a brake for our bodies and also help to maintain balance, or “homeostasis.”

During the fight or flight response (SNS), your body slows or shuts down many of the rest and repair processes so that more energy is available for the processes necessary for immediate action. In nonemergency situations, the parasympathetic nervous system (PNS) is supposed to go to work, conserving energy and directing it to rest and repair responses, including healing, unless your PNS is being overpowered by your SNS.  This is where chiropractic care can be very helpful.

While stress hormones and the physiological changes they trigger can be helpful (maybe even life-saving) when we’re facing real physical threats, they can do significant damage to our health over the long term if they’re switched on all the time.  Regular Chiropractic adjustments can help balance out an overactive SNS and an under active PNS.  Chiropractic adjustments have been shown to affect the autonomic nervous system by helping to down-regulate the sympathetic nervous system and stimulate parasympathetic activity. Quieting the fight or flight responses in turn promotes healing, bolsters the immune system and helps relieve the immediate sensation of pain.

Is your SNS turned on all the time?  Balance out your nervous system and keep it healthy with regular Chiropractic care.

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


“Rest and Relax” vs “Fight or Flight”

“Rest and Relax” (PNS) vs “Fight or Flight” (SNS)…. I am writing this Blog the week before Super Bowl LII, while most sports fans are thinking AFC vs NFC and which is stronger and who will over power the other.  Well, I want you to consider in your own mind which system in your body is overpowering the other?

What do I mean by that?  Well, we all have both a Parasympathetic nervous system (PNS) and Sympathetic nervous system (SNS), both of which are regulated by our Central Nervous System (CNS).  Which ever one is dominant in you may influence your overall health.  People who are more SNS dominant may have trouble relaxing, they may have hypertension, muscle tension, irritability, and difficulty with digestion and/or elimination.  There are a host of health-related problems from being too SNS dominant, but for the sake of this blog I will highlight how it effects our overall nutritional intake and absorption.

Have you ever switched your focus from what you are eating to how you are digesting? Are you really absorbing all the nutrients from your foods?

The parasympathetic nerves come from the cranial nerves and include the vagus nerve. The PNS nerves perform the following digestive functions:

  • Stimulate the activity of the stomach
  • Inhibit the release of glucose
  • Stimulate the release of the gallbladder to release bile needed to digest fat
  • Stimulate the activity of the intestines
  • Trigger peristalsis, which helps prevent constipation
  • Trigger enzyme production in the pancreas (pancreatic enzymes to break down carbs, protein and fats)
  • Signal if satiated
  • Signal if hungry
  • Need for more stomach acid (HCL), enzymes, bile and peristalsis

The sympathetic nerves do the opposite, including:

  • Inhibit the activity of the stomach
  • Stimulate the release of glucose (increasing blood sugar levels)
  • Inhibit gallbladder function (inhibiting the release of bile for fat digestion)
  • Inhibit the activity of the intestines

Stress impairs our digestive process. Digestion is a parasympathetic nervous system process (PNS) also known as the “rest, digest and repair” nervous system. For maximum health we should be in the PNS 80 percent of the time and the other 20 percent of the day we should be in the sympathetic nervous system (SNS), also known as the “fight or flight” nervous system. Now what percentage of the day do you think you are in PNS versus SNS? What about when you are eating? Resting? Sleeping? We should be in the parasympathetic nervous system when eating but rarely do we sit, relax and focus on eating a meal as they do in most areas of Europe.

If you are a typical type-A personality, over-doer in life, then you may struggle with taking time out of your weekday for a relaxing meal and unplugging. What is the difference? Eating in the parasympathetic nervous system versus the sympathetic nervous system. Digestion is turned off when you are in the sympathetic nervous system. Many of us are living life as a race leading us to be in the sympathetic nervous system 80 percent of the day instead of 20 percent, causing a domino effect of health problems.

So, we know the vagus nerve highly influences the PNS so our vagus nerve needs to be strong in order to help in the digestion process. Remember, we get our amino acids, essential fatty acids, vitamins and minerals from the food we digest and break down, which helps build enzymes, hormones, muscles, bones, blood and our gut biome.

We need to support our vagus nerve and (PNS) to improve our digestion and gut health if we want to be healthier, since good digestion leads to a healthy gut, which results in reduced inflammation and an improved immune system (70% of our immune system is in the gut!).

Stop, pause, slow inhales, long exhales and reset. Take some deep breathes in and out, focus and unplug. Other techniques to boost your PNS: gargling, humming, singing, cold showers, meditation, mindful yoga, and connecting with loved ones.

Our digestion is as important as our diet. To nourish ourselves, we must support our digestion, but also our brain, as the brain communicates to the gut and the gut communicates back to the brain. Anti-inflammation is key to our bodies’ repair, recovery and regeneration, but it doesn’t happen if we are not in the parasympathetic nervous system more often during the day and all night.

Chiropractic adjustments can strengthen your PNS since it deals directly with your nervous system.  Every function of your body is controlled by your central nervous system, and these functions can be disrupted by misalignments in your spine. These are called subluxations. A subluxation creates interference in the function of your spinal nerves, and this can result in impaired functioning of your organs and endocrine system.

So, slow down, take some deep breaths and get regular chiropractic adjustments to keep your vagus nerve and your PNS strong and healthy.

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


Got Enough Snow Yet???

Has your back been aching after an already long winter, and it’s only the beginning of February? Did you ever stop to think that you might be doing it wrong?  Shoveling, that is.  And, if you are not using a snow blower, like many of us are not, me included, you basically have a couple choices when it comes to shoveling snow…Shoveling after every few inches of snow fall, or waiting until the storm ends, and then remove the snow in layers, are the pretty obvious choices I would say.  If shoveling snow after you have waited for it all to accumulate, the please remove only as much snow as you are comfortable lifting and moving at a time.

It is also recommended that you clear your driveway in two stages if shoveling.  First, you should push the snow to the edges of the driveway with a versatile snow shovel (there are various types of snow shovels if you didn’t know, and this is one that is good for throwing, lifting and pushing), then shovel what’s left in the way out of the way.  The more you can push the snow instead of actually lift and shovel the snow, the better! One tip, if you have an uneven pavement, an all plastic snow shovel without a steel edge would be better and less likely to catch and possibly “jar” your wrist, elbow, shoulder, or back.

Even if you have been dealing with shoveling snow on and off your whole life, the basic idea is to work smarter, not harder – avoid unnecessary work!  Clear a path on your way to your car, that way you avoid packing down the snow along the way, and packed snow is much tougher to shovel.  We all know that!  Just look at the last storm we had that packed down a lot of heavy and wet snow, ugh L

Don’t bother too much with the snow close and around your car at first.  Turn your car on to defrost and melt the snow on it, while you start shoveling elsewhere.  It is usually just easier to clear the snow close and around your car later after you have cleared off what is left on your car as well.  To be more efficient, it is better to remove that snow once towards the end as a final touch up.  Remember, every additional scoop you make is extra strain on your body!  If you are in good shape and aiming for this to be a work out, awesome, just please move carefully as well (the same rules generally apply), otherwise one should be trying to conserve movement.

Don’t worry too much about shoveling the snow where your driveway meets the road right away.  As we all know, the plows go by and always fill that area with more snow, lucky us!  If I were you, I would wait until the end to shovel that part, or when the plows have finished, or at least gone by once depending on the size of the storm.  When tackling this part of the driveway, be sure to do it in stages, as the snow will be much heavier to shovel.

Try and have a plan of attack before going out to shovel snow.  It may even be best to break up shoveling into smaller sections and rest in between if needed.  Like stated before, try and clear your driveway in stages, rather than all at once.  Try not to create huge piles of snow while shoveling either, it becomes harder to lift and throw the snow, and can put more pressure on your spine and back.  Another tip as well, make sure you know where your walkways or pathways are, and do not shovel more snow into those areas.  You will in turn have to shovel that snow, plus the snow already there.  There is NO need to move that snow twice!  Our backs are not meant for this kind of work.


It is still a good possibility that even following all of this advice and the tips, you could end up with a “bad back” a day or two after shoveling.  That is why you always hear, “Lift with your legs!”.  You want to avoid at all cost putting added stress on your low back, let your legs do the work.  For example, bend your knees to lower yourself to pick up the shovel off the ground, and same goes for accessing the snow.  DO NOT bend your back to reach the snow. After scooping up a shovel full of snow, use your legs to raise yourself back up.  When you are going to stand back up as well with the snow on the shovel, do not have your arms stretched out away from your body, your back will be doing much of the work that way, and in an odd and vulnerable position.  Keep the load of snow close to your body, as it will help to keep stress off your low back.  And one other thing, and I promise to be done talking about shoveling snow (how depressing), ALWAYS move your upper body and upper body together when turning to throw the snow.  NEVER twist or rotate with your upper body only, that is a recipe for a herniated disc, or a very back low back strain.  Okay, I am done ranting on, for now anyway…

Performance Health Center always sends out an email reminder to all of our patients and friends before a snow storm to help remind you all how to perform snow removal safely with a shovel.  It’s because we care, and would rather see you in our office for your monthly maintenance or wellness visit, not because you threw your back out shoveling! If you have any questions or concerns regarding any of this information, be sure to email one of the docs at PHC, or talk to us at your next office visit.  Happy shoveling you guys, and only two more months of winter, but who’s counting?  I sure am!

The Benefits of Yoga

I recently started practicing Yoga again on a weekly basis, and I wanted to share some of the Health benefits that I have found from practicing Yoga.  I always feel mentally and physically refreshed after practicing yoga, and here are some of the benefits listed.

Physical Benefits

Many people find that the relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, and headaches.

Other physical benefits of yoga include:

  • Increased flexibility
  • Increased muscle strength and tone
  • Improved respiration, energy and vitality
  • Maintaining a balanced metabolism
  • Weight reduction
  • Cardio and circulatory health
  • Improved athletic performance
  • Protection from injury

Mental Benefits

Aside from the physical benefits, one of the best benefits of yoga is how it helps you manage stress, which is known to have devastating effects on the body and mind.  I see it every day with my patients…stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, and an inability to concentrate. Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.

Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. Regular yoga practice can help create mental clarity and calmness; increase your body awareness; relieve chronic stress patterns; relax your mind; and maybe even sharpen concentration.

While there are more than 100 different types, or schools, of yoga, most sessions typically include breathing exercises, meditation, and assuming postures that stretch and flex various muscle groups.

Beginners Are Welcome

Because there are so many different kinds of yoga practices, it is possible for anyone to start.

There are more than 100 different forms of yoga. Some are fast-paced and intense. Others are gentle and relaxing.

Examples of different yoga forms include:

Hatha – the form most often associated with yoga, it combines a series of basic movements with breathing.

Vinyasa – a series of poses that flow smoothly into one another.

Power – a faster, higher-intensity practice that builds muscle.

Ashtanga – a series of poses, combined with a special breathing technique.

Bikram – also known as “hot yoga,” it’s a series of 26 challenging poses performed in a room heated to a high temperature.

Iyengar a type of yoga that uses props like blocks, straps, and chairs to help you move your body into the proper alignment.

Getting Started

Classes are a great way to get into yoga, even if you’re already pretty fit. In addition to yoga studios, classes are widely available at health clubs, community centers and spas. Most of these places offer introductory or gentle yoga classes that will familiarize you with the basic yoga format and style.

Give Yoga a go, you might be surprised how much you like it.

I believe that Yoga is a lot like Chiropractic in that they both focus on your body’s natural tendency toward health and self-healing.

If you have any questions about this Blog or your health in general you can contact me at:


Bioelectric Medicine or Electroceuticals : The Future of Modern Medicine?

The future of medicine maybe closer than you think!  Bioelectric Medicine and Electroceuticals are top name contenders for this new branch of medicine.  As researcher’s better understand and learn how to manipulate the electrical impulses of the nervous system we will have more targeted and safer ways to treat disease and stay healthy.  Last year clinical trial was published demonstrating a small electrical device  implanted in the neck near the vagus nerve to eliminate the cause of inflammation in Rheumatoid Arthritis showed positive results in 12 out of 17 patients.   Medicare already pays for electrical treatments of Parkinson’s disease and epilepsy.  A well known example of Bioelectric Medicine are Pacemakers which have been used to electrically regulate heart rhythms for decades.

Venture capitalists have already invested $100 million in Biomedical Medicine.  Imran Eba of Action Potential Venture Capital located in Cambridge said, “If we can understand how…electric signals travel through the nervous system…then we can start treating disease in a totally different way.”   New advances in medicine are always exciting.  Influencing the nervous system is fascinating.  Influencing the nervous system to restore and maintain health is not new news to the chiropractic profession!  Chiropractors have been influencing the optimizing nerve energy in the body since its founding in 1895!

In 1895, chiropractic care began in Davenport, Iowa.  The founder, D.D. Palmer‘s first adjustment did not relieve low back pain, it restored deafness! The story goes; D.D. Palmer was a self -taught healer.  (Prior to the Flexner Report in 1910 medical training was not standardized and many healers were self-taught.  D.D. Palmer was on those self-taught healers).  Harvey Lillard was a janitor in the building D.D. Palmer had his practice in.    Harvey was almost completely deaf.  Seventeen years earlier while in a cramped, stooped position, he felt a pop in his spine and went deaf.

After hearing Harvey’s history and feeling his spine, D.D. Palmer postulated that there was a bone out of place interfering with the flow of energy in the nervous system.  He got permission from Harvey to push the vertebrae back into place.  Immediately after Harvey’s hearing was restored.  D.D. Palmer proclaimed that he corrected the flow of nerve energy which restored his hearing.

I was deaf 17 years and I expected to always remain so, for I had doctored a great deal without    any benefit. I had long ago made up my mind to not take any more ear treatments, for it did me no good. Last January Dr. Palmer told me that my deafness came from an injury in my spine. This was new to me; but it is a fact that my back was injured at the time I went deaf. Dr. Palmer treated me on the spine; in two treatments I could hear quite well. That was eight months ago. My hearing remains good. HARVEY LILLARD,

D.D. Palmer named this new healing art that restores nerve energy flow chiropractic, which comes from a Greek work which means “done by hand”.  D.D. Palmer in his voluminous writings preferred to use the term “dis-ease” rather than disease to explain many human ailments.  He defined dis-ease as “too much or not enough nerve energy”.   Today research continues to prove D.D. Palmer’s theory’s correct on many levels.  Your body can not be healthy unless the brain can communicate properly to all the cells of the body, and this communication is electric.  Conventional wisdom now points to the fact that nerves can get pinched by herniated discs, but probably more often spinal joints don’t move correctly and get stuck which irritates the nerves.  The original premise of Chiropractic is that adjustments, or spinal manipulation, puts motion back into the spine which corrects the electrical impulses of the nervous system which control all the systems in the body.

Chiropractic care for those who keep up with the literature is the most effective, safest and most cost-effective treatment for musculoskeletal problems. Ninety-Five percent (95%) or more of my patients present for pain syndromes associated with the spine.  Sitting, computers, cell phones and just standing on 2 legs can be challenging to the spine and the delicate nervous system.  Maybe it’s time for all of us to stay healthy by keeping nerve energy flowing optimally to present dis-ease.

Medical advances are amazing and as a result we are living longer and more productive lives.  Maybe Bioelectric Medicine is the future of healthcare since there is promise that it can target cells and malfunctions in the body without the side-effects and cost of modern medicine.  Still, we should always start first with the body’s ability to heal itself naturally.  Chiropractic care has always been a big part of natural healing because it optimizes the function of the nervous system and optimizes nerve energy so the brain communicates properly to the various organ systems in the body.  In 34 years of practice it is amazing how many patients who came to see me because of back pain comment on how their digestive issues or allergies have improved or cleared up. How is your nervous system energy functioning?  If you are not sure, start the New Year with a nervous system function check-up at Performance Health Center.

For more information please email me at

Are You Getting Enough Vitamin D?

This is the time of year (colder temperatures and shorter days) that you might want to add in a daily Vitamin D supplement.  Recent statistics show that most people aren’t getting enough vitamin D to stay healthy. This is called vitamin D deficiency. It is estimated that over one billion people worldwide have vitamin D deficiency. You may not get enough vitamin D if:

  • You don’t get enough sunlight. Your body is usually able to get all the vitamin D it needs if you regularly expose enough bare skin to the sun. However, many people don’t get enough sunlight because they spend a lot of time inside and/or because they use sunscreen. It’s also difficult for some people to get enough vitamin D from the sun during the winter.
  • You don’t take supplements. It’s very difficult to get enough vitamin D from the foods you eat alone.
  • Your body needs more vitamin D than usual, for example if you’re obese or pregnant. 


  • People with darker skin. The darker your skin the more sun you need to get the same amount of vitamin D as a fair-skinned person. For this reason, if you have dark skin, you’re much more likely to have vitamin D deficiency than someone who is fair skinned
  • People who spend a lot of time indoors during the day
  • People who cover their skin all of the time. For example, if you wear sunscreen or if your skin is covered with clothes
  • People that live in the North of the United States or Canada. This is because there are fewer hours of overhead sunlight the further away you are from the equator
  • Older people have thinner skin than younger people and this may mean that they can’t produce as much vitamin D
  • Infants that are breastfed and aren’t given a vitamin D supplement. If you’re feeding your baby on breast milk alone, and you don’t give your baby a vitamin D supplement or take a supplement yourself, your baby is more likely to be deficient in vitamin D
  • Pregnant women
  • People who are very over weight (obese).

Regardless of cause, deficiency of vitamin D has significant medical and psychological consequences. Every tissue in the body has vitamin D receptors, including the brain, heart, muscles, and immune system, which means vitamin D is needed at every level for the body to function.

Vitamin D is also the only vitamin that is a hormone. After it is consumed in the diet or absorbed (synthesized) in the skin, vitamin D is then transported to the liver and kidneys where it is converted to its active hormone form. Vitamin D as a hormone assists with the absorption of calcium, helping to build strong bones, teeth and muscles.

In addition to its well-known role in calcium absorption, vitamin D activates genes that regulate the immune system and release neurotransmitters (e.g., dopamine, serotonin) that affect brain function and development. Researchers have found vitamin D receptors on a handful of cells located in regions in the brain-the same regions that are linked with depression.

Seasonal Affective Disorder (SAD), a mood disorder featuring depressive symptoms, occurs during the dark times of the year when there is relatively little sunshine, coinciding with the sudden drop in vitamin D levels in the body. Several studies have suggested that the symptoms of SAD may be due to changing levels of vitamin D, which may affect serotonin levels in the brain.

Mental health is one of many types of ailments connected to vitamin D deficiency. For more information on vitamin D and its links to mental and physical health please visit the organization Vitamin D Council at  founded by Executive Director John J. Cannell, M.D. Cannell, a trained psychiatrist, founded the Vitamin D Council in 2003 with a keen interest in clinical nutrition and a strong conviction that vitamin D deficiency, a highly preventable yet prevalent condition, contributes to many physical and psychological conditions affecting scores of people. 


The symptoms of vitamin D deficiency are sometimes vague and can include tiredness and general aches and pains. Some people may not have any symptoms at all.

If you have a severe vitamin D deficiency you may have pain in your bones and weakness, which may mean you have difficulty getting around. You may also have frequent infections. However, not everyone gets these symptoms.

If you think you may have vitamin D deficiency, you should see your physician, or have a blood test to check your vitamin D levels. 


The way doctors measure if you’re deficient in vitamin D is by testing your 25(OH) D level, but most doctors just call this a vitamin D blood test. Getting this blood test is the only accurate way to know if you’re deficient or not, so ask your PCP for this test. 


There are two ways to get more vitamin D: by exposing your bare skin to the sun or by taking vitamin D supplements.

There is much less sunlight at this time of year, so it’s a good time to take supplements.


  • It is crucial for the absorption and metabolism of calcium and phosphorous, which have various functions, especially the maintenance of healthy bones.
  • It is an immune system regulator.
  • It may be an important way to arm the immune system against disorders like the common cold, say scientists from the University of Colorado Denver School of Medicine, Massachusetts General Hospital and Children’s Hospital Boston.
  • It may reduce the risk of developing multiple sclerosis. Multiple Sclerosis is much less common the closer you get to the tropics, where there is much more sunlight, according to Dennis Bourdette, chairman of the Department of Neurology and director of the Multiple Sclerosis and Neuroimmunology Center at Oregon Health and Science University, USA.
  • Vitamin D may have a key role in helping the brain to keep working well later in life, according to a study of 3000 European men between the ages of 40 and 79.
  • Vitamin D is probably linked to maintaining a healthy body weight, according to research carried out at the Medical College of Georgia, USA.
  • Various studies have shown that people with adequate levels of Vitamin D have a significantly lower risk of developing cancer, compared to people with lower levels. Vitamin D deficiency was found to be prevalent in cancer patients regardless of nutritional status, in a study carried out by Cancer Treatment Centers of America.


We offer Metagenics Vitamin D3 which is the best form of Vitamin D to take:

This is the version your body prefers, and one Ultra concentrated Metagenics Vitamin D3 (easy to swallow) soft gel has 5000 IU in a single dose.  You can get yours here at Performance Health Center.

We have made it easy for you to enjoy the convenience and savings by ordering nutritional supplements online! Visit and order directly from our Metagenics site:

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

For the month of December 2017, get 10% the regular price of Vitamin D

Combat Cold and Flu Season with Echinacea!

Believe it or not, many people are unaware of what Echinacea is, and all the benefits of this powerful little herb.  Echinacea is native to various areas east of the Rocky Mountain Range, but is also grown in more western parts of the United States, Canada, and Europe.  There are several types of Echinacea grown.  The leaves, flowers, and roots of this herb were first used by the Great Plains Indian Tribes for medicine and to make herbal remedies.  Settlers later on began using this herb for medicinal purposes as well.  And, for a little trivia that I didn’t even know about…from 1916-1950, Echinacea was listed in the US National Formulary, and fell out of favor in the US when antibiotics were discovered. Boo!!!

Good news though…more people are becoming re-engaged in the use and benefits of Echinacea, because more and more antibiotics are becoming more resistant to certain strains of bacteria.   It seems that Echinacea contains some types of chemicals that can directly flight yeast and certain kinds of fungi.  Echinacea activates chemicals in the body to help reduce inflammation, and laboratory research also shows that it can stimulate the body’s immune system. Echinacea is largely used to combat infections, including the common cold, flu, and many upper respiratory infections.  There are various ways people use Echinacea to combat these infections.  Some people will take Echinacea at the first signs of a cold, and some people will use the herbal remedy after their symptoms have started to help minimize the severity of the infection.

Echinacea can be used to fight many other infections such as tonsillitis, strep throat, ear infections, swine flu, malaria, typhoid, chronic fatigue syndrome, migraines, indigestion, anxiety and rheumatoid arthritis.  If not taking this herb orally, Echinacea can be applied to the skin to treat boils, gum disease, skin wounds, ulcers, burns, bee stings, hemorrhoids, herpes simplex, and the list goes on. And, believe it or not, Echinacea can be injected to treat vaginal yeast infections and urinary tract infections as well.  WOW! I had no idea until researching this little herb that Echinacea could be used to treat so many things.

Echinacea comes in many forms nowadays.  Tablets, juice and tea seem to be among the more popular choices in the US.  However, in the US particularly, there are more concerns about the quality of some of the Echinacea products being sold commercially.  It seems as though some types of Echinacea products are being mislabeled, and don’t actually even contain Echinacea in them!  Really?  Just because the label reads “standardized”, I guess it doesn’t always mean much these days. Some of the Echinacea products are even contaminated with lead, arsenic, and selenium.  YUM!

With that being said, it is very important that you make sure you are purchasing all supplements, herbal or not, from a reputable source.  If you are unsure of which brand to purchase, be sure to ask your health care professional which brand they would recommend.  At our office, we carry the brand, Metagenics.  Many types of doctor’s offices carry this brand, as it is highly reputable, and what is listed on the label is actually what is in the bottle (funny how that is supposed to work, hmmm).  Should any of you have any questions about Echinacea, or any other supplements for that matter, feel free to ask me when you are in the office for a visit, or email me at:

For the month of December 2017, get 10% the regular price of Echincea

Backpacks in November?

Your child’s backpack should never weigh more than 15% of their body weight.  We recently gave a series of Backpack Safety Workshops at a local Middle School.  A random sampling of the student’s backpacks found the majority were 25-30% of their body weight.  Only one student’s backpack was below 15%.

Heavy backpacks are one of the major causes of back pain in school age students. According to the Journal of the American Medical Association Pediatrics 6% of 10 year olds and 18% of 14-16 year olds have low back pain.  Only 7% of those children with low back pain seek medical treatment.

There are many causes of low back pain in children including laptops, sitting, smart phones and poor posture.  Here we will focus on backpacks.  Below are important tips to make backpacks less dangerous to your school aged children:

  • Make sure your backpack weighs no more than 10 – 15% of your body weight
  • Empty your backpack periodically to insure it contains no unnecessary items
  • Make sure your backpack hangs no more than 4 inches below your waist
  • Use both straps!
  • Use thickly padded straps
  • If your backpack has a waist strap, use it!
  • Always place the heaviest items closed to your back (your center of gravity)
  • Always lift with your legs, without twisting

Now is a great time to weigh your child’s backpack.  If it weighs more than 15% of their body weight, go through it and make sure it only contains what they need for school.  If you child complains of back pain take it seriously and seek chiropractic care ASAP.   If your school would be interested in our Backpack Safety Workshop please contact me.  We do these as a public service.

“The Wayland Middle School Wellness department is so thankful to have partnered with the amazing chiropractors at Performance Health Center for a second year. Through their generous donation of time, we were able to teach over 200 6th graders about proper posture, how to properly pack a backpack, and how to prevent injuries by teaching them the guidelines on how to wear a backpack properly.”

Pam Riddle, M.Ed., ATC, CMT

Wellness & Health Teacher

Are You Eating Too Much Protein?

The latest nutritional fad seems to be to ingest more and more protein.  We see it everywhere- this snack is “Packed with Protein”, and “make sure to get enough protein at every meal”.  I hear it all the time at the gym… “What kind of protein powder do you use in your shakes”.  I also see guys add 3 scoops of protein powder to their shaker bottle at 30 grams of protein per scoop- which equals 90 grams of protein in one “recovery shake”.

Most research studies state that the human body can only process between 25 and 35 grams of protein at one time, so ingesting more than that at any one time and your body may not be able to absorb it all.

Getting too much protein, especially long-term, can even lead to dangerous side effects and may cause health problems. The 2006 review in the “International Journal of Sport Nutrition and Exercise Metabolism” reports that excess protein can exceed your liver’s ability to properly break down and excrete the protein, which can lead to toxin buildup in your blood or even death. A study published in 2012 in the “American Journal of Kidney Disease” found that following a high-protein diet over the long term may lead to kidney disease.

The use of protein powders is a relatively new dietary staple for many people.  The real question should be:

How Much Protein Do We Really Need?

I recently read an interesting article in the New York Times that specifically addresses this question.

“The recommended intake for a healthy adult is 46 grams of protein a day for women and 56 grams for men. And while protein malnutrition is a problem for millions of people around the globe, for the average adult in developed countries, we are eating far more protein than we actually need.

Most American adults eat about 100 grams of protein per day, or roughly twice the recommended amount. Even on a vegan diet people can easily get 60 to 80 grams of protein throughout the day from foods like beans, legumes, nuts, broccoli and whole grains.

The Hartman Group, a consumer research firm that has been conducting a study of American food culture over the past 25 years and counting, has found that nearly 60 percent of Americans are now actively trying to increase their protein intake. Many are avoiding sugar and simple carbohydrates and turning to protein-rich foods, snacks and supplements. The firm calls protein “the new low-fat” or “the new low-carb,” even “the new everything when it comes to diet and energy.”

“Soccer moms feel they can’t be anywhere without protein,” says Melissa Abbott, the firm’s vice president for culinary insights. “Really it’s that we’ve been eating so many highly processed carbs for so long. Now it’s like you try nuts, or you try an egg again, or fat even” to feel full and help you “get through the day.”

In her research, Ms. Abbott said she always seems to be finding beef jerky in gym bags and purses, and protein bars in laptop bags or glove compartments. Many consumers, she notes, say they are afraid that without enough protein they will “crash,” similar to the fear of crashing, or “bonking,” among those who are elite athletes.

But most of us are getting more than enough protein. And few seem to be aware that there may be long term risks of consuming too much protein, including a potential increased risk of kidney damage.

If you want to learn more, I highly recommend reading this article from the New York Times “Can you Get Too Much Protein?”

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