Do I Really Need to Stretch?

Stretching is the part of our workout regimen many of us tend to skip. We might say it is because of lack of time, impatience or a feeling that stretching is pointless. However it is important that our joints are able to move in various directions with a certain degree of freedom. As our bodies age, we become stiffer and lose the flexibility we had when we were young. Chances are unless youíre a dancer or a gymnast, you'll have lost that fluid flexibility you had as a child even in your twenties. However, it is never too late to regain enough flexibility to remain youthful and limber by training through stretching. Proper stretching allows us to continue doing our daily tasks into old age, such as reaching that high shelf, bending to pick up a dropped object, or accessing that hidden switch behind an awkward kitchen cabinet.
One reason it's really important to stretch before working out is that we are likely to use muscles and tendons that are normally inactive. Without flexibility to those muscles, the risk of injury or of tearing those muscles and tendons when used, is higher. If stretching is done correctly before working out, it's a good prevention against injury, and can also be used to treat injuries as well. Finally, when done properly, stretching simply feels good. It can be a great way to gently start the day or to wind down after work.
Preparing the body for exercise by warming up the muscles by stretching is easy and need not take up much of your time. This will increase the blood flow to your muscles and loosen them up allowing you to exercise without having to worry about injury or being overly sore the next day. Simply warm up the various muscle groups with slow stretches of the joints towards the end of their range of motion; this should cause the feeling of a gentle pull being felt in the muscles. Hold the position for up to half a minute and then alternate side or muscle groups. Not only does stretching prevent injury, but it also improves the mechanical efficiency of your body. Stretching prior to exercise means the muscles are stretched and warmed up, allowing them to undergo the full range of motion with less effort when exercising and this means the body's overall performance is improved.
Other added benefits to stretching include improved circulation to the muscles and joints, alleviating the pains felt post-workout, and stretching can also help to improve your posture. If you find at the end of the day stiff and achy from sitting at a desk all day and try stretching. You might find that you'll feel instantly better. Regular stretching in your shoulders and neck may help you to maintain a better posture. As a result, this may help to prevent the onset of lower back pain.


References Used:
[1] http://www.spineuniverse.com/wellness/exercise/incorporating-stretching-your-exercise-routine Accessed October 2011
[2] http://www.healthnewengland.com/newsletters/LivingWell/LW/Livewell13.pdf Accessed October 2011

Are You Getting Enough Sleep?

Some of us feel that sleep is a luxury. Demanding jobs mean getting up early, and for some of us going to bed early feels like you've lost the day, so we compensate by sleeping less. But is that good enough? The oft-cited optimal level of sleep for an adult is the magic eight hours. However, individuals vary in their sleep needs from as little as five hours to as much as ten hours per night. Feeling drowsy during the day might mean you're not getting enough winks, so how can you tell if youíre sleeping too much or too little?
A recent study conducted at the University of Westminster has concluded that there are people who are at their best and who are ready for action first thing in the morning, and another group who just cannot do mornings well. This may seem obvious, but why are some people early birds, and others night owls? The group who were awake early in the morning was found to have higher levels of cortisol, a stress hormone, than those who prefer to sleep in. The results of this study indicate that there may be a physiological difference between early risers and late sleepers. The difference in cortisol levels may also contribute to different temperaments between the different sleep groups. Those who awaken early in the morning, tend to be busier and more concentrated, but are also angrier and have less energy at the end of the day than their late-rising counterparts. In late-riser group, people are more likely to be relaxed and less busy. Cortisol is a hormone known to affect both mood and concentration. While itís hard to specify an ideal time to get up in the morning, if you're feeling stressed there is an increased chance you'll feel better if you add an extra half an hour of sleep to your night.
What about the effects of sleep deprivation? It is well known that sleep deprivation can be dangerous, especially if you are driving or using heavy machinery. The effect on driving may be as dangerous as driving under the influence. Not sleeping enough can also suppress your immune system and increases your perception of pain.
Most scientists believe eight hours of sleep is a safe amount and is enough to function comfortably. If you're alert during the day, then chances are you're sleeping enough. However if you feel a dip during the day, then even a 10- or 15-minute nap can make a big difference in your concentration and performance. If you can't get enough sleep on a certain day, you can always make it up afterwards. Sleep longer by going to bed earlier, sleep in on the weekend or even take a nap to help to replenish the sleep debt left. In general, however, try to have a regular sleep schedule to keep your body as rested and ready-to-go as possible.

References:
Clow A, Hucklebridge F, Stalder T, Evans P, Thorn L. Neurosci Biobehav Rev. 2010 Sep;35(1):97-103. Epub 2009 Dec 22.
Sleep Requirements. Available at: http://www.webmd.com/sleep-disorders/guide/sleep-requirements
Getting Enough Sleep. Available at: http://www.netdoctor.co.uk/womenshealth/features/gettingenoughsleep.htm

What is a Chiropractic Adjustment?

Chiropractic adjustments are the foundation of chiropractic treatment. Chiropractors use adjustments to correct mild vertebral subluxations, or dislocations and misalignments of the bones of the spine (vertebrae). The word subluxation has its origins in the Latin words ìluxareî (to dislocate) and ìsubî (mild). Subluxations may put pressure on or irritate nerves and blood vessels in the spine, and cause musculoskeletal pain and dysfunction.
Adjustments, also known as spinal manipulation, involve the use of a certain amount of controlled force, applied in a specific direction, to a joint that is not moving properly. Adjustments are usually carried out manually by the doctor, or by using an instrument. Chiropractic adjustments help return your vertebrae to their natural position and range of motion, with the goal of restoring health and normal functioning. In addition to restoring joint mobility, adjustments can also allow healing of tissue injuries involving inflammation and pain.
Before carrying out an adjustment, your chiropractic doctors will thoroughly evaluate your case through collection of a health history, physical examinations, laboratory tests, imaging (such as X-rays) and other procedures. During the adjustment procedure itself, you may be lying down on a specially designed chiropractic table. Your chiropractor will apply the adjustment in a controlled, sudden manner, pushing your joint beyond its normal range of motion.
There are over 96 individual chiropractic maneuvers your doctor may choose from for your adjustment. Factors in this decision include how much force is needed, where in the body the adjustment is needed, the position of both the chiropractor and the patient also contribute to the selection of the best type of adjustment for your particular condition.
Adjustments may be used to treat back pain, neck pain, or pain in other areas of the body such ass arms, legs, and shoulders. The procedure rarely causes pain; however if there is recent trauma or if you are new to chiropractic medicine there may be some discomfort. The popping and cracking noises that occur during adjustments are due to the release of gas bubbles between the joints, and these sounds are perfectly normal. It is a similar phenomenon as when knuckles are cracked.
In many cases, chiropractic care is all that is needed to treat a certain kind of problem, such as lower back pain. However, adjustments may be complemented by other medical treatment if concurrent conditions are present.

Resources
http://www.acatoday.org/
http://www.chiro.org/acc/What_is_Subluxation.shtml
http://www.mayoclinic.com/health/chiropractic-adjustment/MY01107
http://www.mdguidelines.com/chiropractic-adjustments-and-manipulations

Why You Should Drink More Water!

Water is the elixir of life, but do we get enough of it? Many people think that substituting sodas, coffee and juice for water is enough to keep us hydrated and healthy, but nothing can beat the original and the best ñ water.
Our bodies are made up of 43-75% water, and it's an essential component of our health. The wide range in percentages comes from measuring different populations ranging from newborns (~75%) to obese people (~45%), with normal adult hydration at about 57-60%.
We can survive a month without food, but we'll die after a week without water. The body is able to absorb many nutrients and salts better thanks to water's ability to transport these nutrients and oxygen to our body's cells and organs. Detoxifying is vitally important to our health, since it cleans our bodies of impurities. The best way to excrete these impurities is through urine and sweat ñ both of which depend on our water intake. Upping your water intake may help to reduce the risk of kidney stone formation. The kidneys filter our waste products through the blood and out via urination. If the concentration of salt in our urine is high, and our water content low, this increases the risk of kidney stone formation. By drinking more water, this concentration of salts is reduced.
We are at risk of sunstroke if our bodies become dehydrated. When we sweat, this cools our body down. If dehydrated, the body cannot sweat and overheats, which can damage the bodyís internal organs.
If you suffer from high blood pressure, maybe itís your water intake that is the problem. When our bodies excrete and lose more than the optimal amount of liquid, our blood vessels constrict, which can cause our blood pressure to increase. If blood pressure is increased by a deficiency in water, this may also increase the risk of heart disease. Because the constricted blood vessels cause an increase in blood pressure, the heart works harder to compensate for the reduced volume of blood. Lower blood pressure and greater consumption of water help lower stress on the heart.
What's more, drinking more water can help you stay younger looking. Drinking a lot of water helps keep the skin clean and fresh-looking by removing impurities through sweating. Water also helps to keep the skin hydrated, which means younger looking skin ñ sagging and wrinkled skin is usually a sign of dehydration. Drinking water also cuts hunger pangs and acts as a good filler. Water has zero calories, so consider trading in your sugary drinks and juices to help control your weight.
If increasing your water intake seems like a chore, why not add lemon or mint to your bottle to make it taste better? Eat more fruits rich in water such as watermelon, and try to drink water more regularly over the course of the day. Having a glass of water or water bottle near you during the day has been shown to increase water consumption without effort.

References Used
[1] http://www.jbc.org/content/203/1/359.full.pdf Accessed October 2011
[2] http://thetaoofgoodhealth.com/10-health-reasons-why-you-should-drink-more-water-4/ Accessed October 2011
[3] http://www.uihealthcare.com/topics/generalhealth/ghea5288.html Accessed 2011

Childhood Concussions: What to Look For and What to Do as a Parent

Concussions arise from an injury to the tissues or blood vessels in the brain. These can occur when the soft tissues are pressed against the bone of the skull, resulting from an impact or blow to the head experienced during a fall or from sports injury. They can also occur from being forcefully shaken. Mild concussions in childhood are common and often are not a cause for serious health concern. However there are rare cases of childhood concussion that should not be taken lightly and itís important to know what symptoms need to be looked for.
The general symptoms of concussion are varied, and depend on the severity of the injury and the individual themselves. Possible symptoms include dizziness, loss of consciousness and seizures. The latter two symptoms indicate a severe case of concussion (although a loss of consciousness itself may not be dangerous if short lived [1]). However, symptoms that appear later could also be danger signs. A very common symptom experienced after a concussion is headache [2] that may be mild to moderate in intensity. A blow to your child's head could also cause changes in their mood [3], such as crankiness and loss of interest in favorite items [4]. The way a child plays or works at school may be affected. After a concussion, a child may forget things or have difficulties in thinking [1], with possible short-term memory loss. Drowsiness and reduced energy are also common.
Concussion may be dangerous, because some of the symptoms are so mild that they are difficult to notice in some children act normal, even if they don't feel normal. Concussion makes it difficult to detect the symptoms in your child, unless they tell you they're feeling strange. Ask your child if they have any of the symptoms, and make sure to observe them closely for a few weeks. Your child is at increased risk if they have experienced previous head injury, are taking a blood thinning medicine, suffer bleeding disorders, are under one year old, have other neurological problems, have difficulty walking or are active in high contact sports.
If your child is harder to wake up than normal, shows worsened symptoms, won't stop crying, doesn't eat well, has worsening headaches or symptoms that have lasted longer than six weeks, then contact your doctor or caregiver. If your child shows a change in personality, bleeds out of the ears or nose, has trouble recognizing people, or vomits repeatedly, go to the emergency room. For seizures, unequal pupil size and longer-term unconsciousness, dial 911 [5].
Irrespective of advice you get on the internet or by phone, if you have any doubt in your mind about your child's health after a head injury, seek the help of a professional. You know your child best!

References used:
[1] Cantu RC (2006). "An overview of concussion consensus statements since 2000" (PDF). Neurosurgical Focus 21 (4:E3): 1ñ6.
[2]Kushner D (1998). "Mild Traumatic brain injury: Toward understanding manifestations and treatment". Archives of Internal Medicine 158 (15): 1617ñ1624.
[3] Heegaard W, Biros M (2007). "Traumatic brain injury". Emergency Medicine Clinics of North America 25 (3): 655ñ678, viii.
[4] Mayo Clinic Staff (2007). "Concussion". Mayo Clinic. Retrieved 2008-01-10.
[5] http://www.drugs.com/cg/concussion-in-children.html Accessed October 2011

Fibromyalgia Suffers Choose Chiropractic over Traditional Medicine for Relief of Symptoms

Fibromyalgia is a condition with no known medical cure. It is characterized by chronic and debilitating pain all over the body, and heightened pain under pressure. Its symptoms can cause patients to suffer from widespread pain, poor sleep, chronic tiredness and even depression. The causes of Fibromyalgia are unknown. Some theories cite that the patient's low pain threshold may be attributed to increased sensitivity in the brain to pain signals. [1] Other possible causes could be a genetic predisposition [2]; stress; the disruption of normal dopamine related neurotransmission [3]; abnormal serotonin levels [4] and deficient growth hormone secretion [5]. While there is currently no cure for the condition, its symptoms can be alleviated by chiropractic treatment.
Chiropractic treatment uses manipulation, which is a technique involving short and quick thrusts to the vertebrae in the spine to shift vertebrae back into their correct position. The treatment found in chiropractic care is based on the idea that illnesses and pain in the body arise from misalignments in the body's skeletal structure. In order for the body to function healthily, the spine and the skeletal structure need to be set in the correct position - otherwise problems like chronic pain can arise.
Fibromyalgia causes numerous, tender points to occur all over the body, including back and neck pain and leg cramps. As a result of these symptoms, sufferers of fibromyalgia have sought treatment from chiropractors. Because the adjustments made during treatment help to restore the posture of the skeletal system, many sufferers find that treatment can help to reduce a significant amount of pain. Some fibromyalgia sufferers experience a condition known as cervical spinal stenosis, which results in compression of the spine's meninges, which are the coverings of the upper spine. This can result in debilitating pain all over the body. A chiropractor may be able to help with cervical spinal stenosis by adjusting the spine around the head and neck, releasing this compression and eliminating the symptoms attributed to it.[6]
The effectiveness of chiropractic care has been studied in sufferers of fibromyalgia [6], where patients were asked which method of treatment, medical or alternative, helped the best with their condition. The majority voted for chiropractic treatment. In addition, the effectiveness was tested by using spinal manipulation to relieve fibromyalgia symptoms, and after 15 treatments, results concluded that patients had reduced fatigue and pain as well as improved sleep quality.
While fibromyalgia sufferers continue to look for a cure, it is great to know that there are ways to alleviate the symptoms and live a more normal life. If you or someone you know suffers from undiagnosed chronic pain or fibromyalgia, please share this article with them and encourage them to get a chiropractic consultation.

References Used:
[1] http://edition.cnn.com/HEALTH/library/fibromyalgia/DS00079.html Accessed September 2011
[2] Buskila D, Sarzi-Puttini P (2006). "Biology and therapy of fibromyalgia. Genetic aspects of fibromyalgia syndrome". Arthritis Res Ther. 8 (5): 218. doi:10.1186/ar2005. PMC 1779444. PMID 16887010.
[3] Cervenka S, PÂlhagen SE, Comley RA et al. (August 2006). "Support for dopaminergic hypoactivity in restless legs syndrome: a PET study on D2-receptor binding". Brain 129 (Pt 8): 2017ñ28.doi:10.1093/brain/awl163. PMID 16816393. Retrieved 2008-05-21.
[4] Moldofsky H, Scarisbrick P, England R, Smythe H (1975)."Musculoskeletal symptoms and non-REM sleep disturbance in patients with "fibrositis syndrome" and healthy subjects". Psychosom Med 37(4): 341ñ51. PMID 169541. Retrieved 2008-05-21.
[5] Anderberg UM, Liu Z, Berglund L, Nyberg F (1999). "Elevated plasma levels of neuropeptide Y in female fibromyalgia patients". Eur J Pain 3 (1): 19ñ30.
[6] http://www.fibromyalgia-symptoms.org/fibromyalgia_chiropractic.html Accessed September 2011

What Training Do Chiropractors Have?

Becoming a chiropractor is no easy feat. The training to become a practicing chiropractor is akin to traditional medical doctors and involves years of academic training and hours of patient contact work. In order to work professionally, a chiropractor must undertake a long period of academic training and a certain number of hours of internship before they are offered a license to practice. In general, chiropractors get a first professional degree, otherwise known as a second entry, in chiropractic treatment. Ordinarily, the general route to become a chiropractor involves a four-year undergraduate degree as a pre-requisite to apply for the degree in chiropractic medicine.
There are three possible ways to become a qualified chiropractor according to the World Health Organization (WHO) [1]. The first path involves one to four years of prior training in basic sciences at university, then followed by a followed by a four-year full-time program in chiropractic medicine. One can also take an academic degree, called the Doctor in Chiropractic (DC) program, a five-year integrated bachelor degree and a first professional degree, if one wants to follow the path of directly becoming a chiropractor early in their academic career. There is also a more conventional route of completing a BSc in Chiropractic medicine and followed then by a two to three yearís masters, or MSc, in Chiropractic studies.
While the academic requirements above are the minimum, in countries where chiropractic practitioners are more established, the standards to practice are quite high. However, no matter what educational route is followed, a prospective chiropractor must meet the requirements of 4200 student and teacher contact hours, during the four years of their education, which includes 1000 hours of supervised clinical training [1].
Some health professionals with advanced clinical degrees, such as medical doctors or those who have studied medicine, wish to transition into chiropractic practice. They are only required to undertake 2200 hours of contact hours to meet both the educational and clinical requirements. Like other professionals in the medical professions, a practicing chiropractor must be licensed in the State they wish to practice in.
While the laws in different countries and various states may differ, in order to obtain a chiropractic license, all candidates must meet the above academic requirements. In addition, they must complete a 12-month clinical internship or a certain number of continuing education credits [2][3]. A license is granted following successful completion of all the State and National Board exams.
References:
[1] http://www.who.int/medicines/areas/traditional/Chiro-Guidelines.pdf Accessed October 2011
[2] http://www.californiachiropractic.com/doctor/chiropractor/14L/california-chiropractors/license-requirements.htm Accessed October 2011
[3] http://www.wichiro.org/Chiropractic_Examining_Board.htm Accessed October 2011