As a chiropractor I recommend exercise to all my patients, both the young and aging baby boomers alike. I get resistance from all ages, too! The young ones would rather play video games and many of my older patients suffer from the degenerative changes that lead to the pain of arthritis. But, getting the body moving can actually act as a pain reliever, increase flexibility, and help individuals to maintain their weight and improve their cardiovascular system. Exercise and play activities keep every body, no matter what age that body might be, in better health. So, for my older patients I advise that though they should never want to “play through” pain, mild exercise, including golf can actually help their arthritis symptoms, improve their balance, increase their strength and aid them in getting more mobility and range of motion.

In fact, the Arthritis Foundation has some tips for arthritic golfers that can help to make playing golf more enjoyable for those of you who suffer from arthritis. You can check out all of their suggestions at arthritis.org

Stabilizing the joints in the hands and wrists is important, so wear wrist braces and gloves when playing golf. Wear golf shoes with no spikes for more comfort. Use tees when you play.

It is very important to always warm up before playing golf or any other sport or physical activity. For golf, stretching muscles and a few practice swings are good. Warm up and start swinging     slowly. Swing half-strength at first and don’t try to hit the ball too hard. A hard swing is not necessary, it is accuracy that is most important.

When you begin to feel tired, rest a bit (It is not a rule that you have to play all 18 holes), and when you feel sore after you play, here are a few tips to relieve your pain and stiffness:

• A warm shower can feel great on stiff muscles.

• Gently stretch your muscles.

• Apply an ice pack to any sore areas.

• Sore joints need to be rested.

• Magnetic therapy has been found to work.

For more help tips from the Arthritis Foundation, click on the link above.  And, remember, your chiropractor is an excellent resource to help you get out of the and back into the game of life!

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As a chiropractor I always recommend that my patients get regular exercise. Often the “resistance” I get is from my older patients who don’t have “convenient” exercise opportunites available. However, it is extremely important, especially as we age, to keep our body moving or to get our body moving, so whether it is convenient or not, every individual needs to find a way to make routine daily activity…routine.

According to a new study, many older men find themselves leaving out this important aspect of health. In fact, the new study points to the health benefits of living in neighborhoods with built-in physical activity resources. Researchers conducted a study among community-dwelling men age 65 years or older from the Portland, Oregon, metropolitan area. They wanted to see whether or not older men who live within one-eighth, one-quarter, or one-half mile of physical activity resources (including parks, trails and recreational facilities) are more likely to maintain or increase the amount of time they spend walking than men who live farther from these resources.

The study ran from March 2000 – April 2002 at six U.S. clinical centers, and then was then followed an average of 3.6 years to assess changes in time spent walking. The results of the study revealed a positive association among urban-dwelling older men between living within one-eighth mile of parks and one-half mile of trails and maintaining or increasing time spent walking, although the association was limited to men living in high-socioeconomic status neighborhoods.

The study’s authors said, “Proximity to physical activity resources such as parks and trails may be important for maintaining moderate physical activity over time among older men residing in high-socioeconomic status neighborhoods. These findings support an eco-social model of physical activity promotion incorporating neighborhood-level resources and parks and trails.”

Source American Journal of Public Health

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Whether you see a chiropractor for “crisis” care or on a regular basis, you may have assumed that chiropractic treatment has always been included for the athletes participating in Olympic Games. But, sadly, that hasn’t been the case until now. Read on…

For the first time in the history of the Olympic Games, the 2010 Winter Games in Vancouver, Canada, will include chiropractic care inside the Olympic Village Polyclinic, a multi-disciplinary facility that offers comprehensive health care and medical services. While doctors of chiropractic (D.C.s) have historically been included on the Olympic medical staff, the upcoming events mark the first time that D.C.’s from the host country will be treating athletes and officials from around the world directly inside the Polyclinic.

“This is an historic event not only for the chiropractic profession, but also the athletes who will now have access to the care that will help them prepare their bodies for competition,” states Michael Reed, D.C., MS, DACBSP, and Team USA Medical Director (USOC). “These athletes train hard and endure significant physical demands. Sports-focused D.C.s, along with other members of the sports medicine team, are specially skilled to assist them in reaching peak performance.”

Throughout the years, chiropractic has become a mainstay in the care of world-class athletes, leading to a growing number of D.C.s included in the Olympic Games. Countless athletes attribute the care they receive from their chiropractors — working along-side other health care professionals – as a key to properly preparing their bodies to perform optimally.

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Okay, I know that all of us are secretly looking for a “silver bullet” that will guard against everything from cardiovascular disease and cancer to bone fractures and sagging skin. But, the truth is that there will likely never be just one thing to “fix” any one problem, much less one thing to fix all the problems at once! As a case in point, I offer the results of a recent study about a wonderful vitamin, Vitamin D, and calcium, both of which shouldn’t be neglected, but aren’t “the answer” either.

Vitamin D Plus Calcium Guards Against Fractures
But the vitamin alone doesn’t offer significant protection, researchers say

(HealthDay News) — Daily supplements of calcium and vitamin D reduce the risk of fractures in women and men of all ages, even if they’ve suffered previous fractures, but vitamin D supplements alone don’t offer significant protection, a new study has found.

Researchers analyzed data from 68,517 people, average age 70, who took part in seven studies that looked at the effect vitamin D or vitamin D plus calcium had on reducing fractures.

The analysis revealed that vitamin D given alone in doses of 10 micrograms to 20 micrograms per day doesn’t prevent fractures. However, calcium and vitamin D given together reduce the risk of hip fractures, total fractures and possibly vertebral fractures.

The study, published online Jan. 12 in BMJ, called for additional studies of vitamin D, especially vitamin D given at higher doses without calcium.

There’s a growing consensus that a combination of calcium and vitamin D is more effective than vitamin D alone in preventing nonvertebral fractures, Opinder Sahota, of Queen’s Medical Center in Nottingham, England, wrote in an accompanying editorial.

Further research is need to determine the most effective dose, treatment duration and method of taking the calcium/vitamin D combination, Sahota said.

More information

The U.S. National Institute of arthritis and Musculoskeletal and Skin Diseases has more about calcium and vitamin D.

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Atlanta, GA, January 07, 2010 –(PR.com)– According to the Foundation for Vertebral Subluxation there is no human experimental evidence that chiropractic adjustments or neck manipulations are causally related to strokes.

“While plaintiff’s attorneys and expert witness make claims and statements contending that such a causative link exists, the fact remains that these are based largely on anecdotes, case reports, and case controlled studies and cannot be used to prove causation” stated Foundation President Christopher Kent DC, JD a chiropractic researcher and attorney.

According to researchers and the scientific method itself there are all sorts of biases and distortions that effect conclusions drawn from such studies and other criteria must be used to determine whether such a link exists.

“What this boils down to is a simple lack of understanding of biostatistics and epidemiology” stated Foundation Vice President Matthew McCoy DC, MPH, a chiropractic researcher and public health expert. “Words like ‘association’ and ‘causation’ and ‘risk’ have very specific meanings when it comes to their use in epidemiology and it’s clear that laypersons involved in this debate are using these terms inappropriately.”

While the experience of a stroke can be devastating and no one would suggest ignoring the concerns of those who have suffered one, the reality is that when it comes to the contention that chiropractic causes strokes – the evidence just isn’t there. And while the strokes these people have experienced are indeed real, McCoy suggests there are often other issues involved and offered an example. “Millions of people visit a dentist every year and a certain number of those same people get into car accidents on their way home. If we were to run the stats on it we might find that there is a statistical association between visiting a dentist and getting into a car accident on the way home. But no one would even consider suggesting that the dentists are causing the car accidents.”

Self described chiropractic stroke victims say there is a risk and that people should be advised about it prior to undergoing chiropractic care. The majority of chiropractors would agree that patients should be informed of the risks, benefits and alternatives of any health care intervention, but according to Dr. Kent “Such informed consent must be based on appropriate information and since there is no scientific evidence that chiropractic adjustments or neck manipulations actually cause strokes, it is inappropriate to require a doctor to suggest that such a risk exists.”

Dr. McCoy added another often overlooked issue “Chiropractors utilize a number of techniques to address joint dysfunction and vertebral subluxation and in fact there are over 300 named chiropractic techniques and many do not employ the type of manipulation that has been alleged to be a factor in vertebrobasilar accidents. This adds to the inappropriate nature of such a disclosure.”

In the end, chiropractic has an impressive safety record compared to traditional medical care with estimates are that anywhere from 100,000 (Institute of medicine) to 750,000 (Null et al) people die every year from medical care. In comparison, other than some minor soreness following chiropractic treatment, research has shown chiropractic to be very safe.

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2.  Reduce caffeine; have your higher caffeinated drinks earlier in the day and don’t have any 7-8 hours before bed.

3.  Give yourself a bedtime.  If you know what time you have to rise, set the clock 8 hours before that and give yourself no more than 30 minutes to get in bed.

4.  Take a hot shower or bath and use essential oils like lavender that help induce sleep.

5.  Figure out if exercise energizes you or makes you tired and decide when you should  incorporate your routine into your day.

6.  Try Dr. Andrew Weil’s breathing exercises.  Calming the mind to reduce the internal chatter will do amazing things for your bedtime routine.

How are you sleeping at night?  Do you have any tips for the chronic insomniacs?  Please share your comments at Integrative Nutrition.

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There are lots of causal agents for the problems of Vertigo. An inner ear affliction, known as Benign Paroxysmal Positional Vertigo, will oftentimes occur as the impact of a sustained head injury or severe cold. Sometimes this particular vertigo may be the result of the aging process. The basis, however, usually is unknown. Benign Paroxysmal Positional Vertigo is a wordy diagnosis, but it characterizes perfectly this non- progressive condition that is a result of, as its name implies, a abrupt change in head posture. The symptoms are as a rule unforeseen and variable.

It can be helpful to look at the operation of the inner ear in an effort fathom what stimulates this ofttimes crippling symptoms of this kind of vertigo. The brain takes in motion and sustains balance employing the fluid contained in the inner ear. Also in the inner ear are tiny calcium carbonate crystals, called otoconia. The crystals are likely to float in the inner ear fluid if dislodged. As the crystals strike against the responsive nerve endings in the inner ear, they bring on the disorder of Benign Paroxysmal Positional Vertigo or BPPV.

The good news is that chiropractic treatment can remove the discomforts of BPPV very quickly and effectively using a technique called the Epley maneuver. Through the use of this approach, a chiropractor turns the head of a BPPV victim into a number of different positions, letting gravity carry the calcium carbonate crystals into an area of the inner ear that is away from the nerve endings where they will generate no further vertigo.

Your chiropractor has aided numerous people for Benign Paroxysmal Positional Vertigo applying the Epley Maneuver technique. Typically, with just one treatment the majority of patients no longer suffer from vertigo.  Call your Dallas chiropractor today!

Technorati Tags: BPPV, chiropractic, chiropractor, dizziness, epleys, vertigo

NSAIDs are recommended for use after an injury to reduce swelling or pain. Studies have found that many elite athletes, however, take these over-the-counter drugs — and often several different kinds — before contests and challenging workouts because they think they will reduce anticipated inflammation and soreness that could occur after the event. Read more…

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Keeping a first aid kit around the home and carrying one around during outdoor excursions such as camping and hiking is a smart idea. While many over-the-counter conventional remedies are standard in a first aid kit, you should not discount adding a few natural herbal products as well. In some instances, the natural herbal remedies actually speed healing and reduce infection risk.

Natural Herbal Products in your First Aid Kit

Your first aid kit will always carry the basics such as sterile gauze, adhesive bandages, sterile needles, tweezers, scissors, thermometer, sterile water and even hot and cold packs. However, your medicines for scrapes, cleaning wounds and bruise treatments can easily be treated with natural herbal remedies. Here are some handy products to consider:

• Lavender Oil – Lavender has antiseptic properties. If you have minor cuts, scrapes or even bug bites, applying lavender oil to the affected areas can help them heal, sometimes twice as fast as treating them with a conventional method.
• Honey – Honey has antimicrobial as well as anti-inflammatory properties. After rinsing a minor wound or burn with water, you can apply honey directly onto the affected area and cover with a bandage.
• Tea Tree Oil – Tea tree oil is a powerhouse herbal remedy because it has antifungal, antibiotic and antiseptic properties. You can treat a wound, rash and insect bite with tea tree oil.
• Cayenne Pepper – This spicy pepper not only opens nasal passageways and lower blood pressure if consumed, it also has the power to stop bleeding and reduce pain in a wound such as a cut, abrasion or scrape. Sprinkling the cayenne pepper straight onto the affected area may sound strange, but the throbbing pain will lessen and bleeding stops quickly.
• Calendula – Tincture made from calendula oil can be effective and safe for skin rashes, cuts and abrasions. It helps alleviate the pain, swelling and stinging sensations of a wound.
• Comfrey –A powdered form of comfrey can be mixed with distilled water to form a paste which could be applied directly to wounds. Comfrey contains a compound called allantoin which speeds the healing process as well as reduce swelling and inflammation. This herbal concoction has both antifungal and antibacterial properties.
• Vinegar – Containing natural antiseptic properties, vinegar can be used to cleanse wounds by mixing it with water. Vinegar also soothes rashes and insect bites. Sunburns are also soothed by a rag or bandage soaked in vinegar and then applied to the affected area.
• Yarrow – Powdered yarrow leaves can be mixed with a little distilled water to form a paste which can be applied to cuts and other minor wounds. The yarrow stops bleeding and even disinfects the affected area.

If you use an herbal essential oil for your first aid kit, be sure to pack a carrier oil such as almond oil, olive oil or coconut oil. You typically have to mix a few drops of essential oil with the carrier oil to prevent skin irritation. With the basics along with some or all of these natural herbal products, you have a solid first aid kit that can handle virtually any minor emergency.

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(By Shannon Clark for Bodybuilding.com) 

Of all the nutrients that your kids need to be taking in, one of the biggest ones that often gets neglected is dietary fiber. In today’s world where most lunches consist of a sandwich, a pudding, some type of ‘fruit bar’, and a soda, fiber is not something that’s found.

Likewise, as soon as they get home they’re quick to go straight for the cupboard and reach for some variety of convenience snack that’s jam packed with simple processed carbohydrates that do nothing for overall weight control.

Getting your kids to eat their fiber, while an extremely challenging goal, is important. It’s going to help keep their digestive system healthy, keep them regular, and also help prevent them from snacking needlessly, filling up on empty calories that contribute to a growing weight problem down the road. Read more…

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