Health Tips

January 2010

Heat and Ice

Patients often ask, “Should I apply heat or cold for this?” My answer always depends on the condition we are treating. Injuries usually respond best to cold packs, whereas spasms and arthritis may do better with heat. For most conditions, we want to increase blood flow.

Interestingly, both heat and cold will increase blood flow. The reason is that our bodies are constantly regulating the temperature of all our parts, and whether we heat or chill an area, our body responds by opening blood channels. Sometimes we even choose to use both by alternating heat and cold. Ice usually works best to reduce swelling, inflammation, and pain from acute injuries such as strains and sprains. I always give specific instructions on the proper use of ice, since like most other forms of treatment, there are right ways and wrong ways to apply the therapy. Next month, I will post a tip on how to properly apply an ice pack to your body.upplements are sold everywhere nowadays. The trouble is figuring out what you need, what you don’t need, and what you should avoid. Before we discuss these issues with a patient, we do a complete health assessment. Some of the products we recommend can be purchased here in the clinic, and some are available at the local health food store.

We often recommend products that contain all of the enzymes and nutrients that are naturally present in selected fruits and vegetables. If you rarely eat fruits and vegetables, you will really tell a difference in how you feel. Even if you already eat fruits and veggies, more is better in order to combat diseases caused by oxidation, such as arthritis and some forms of cancer.

February 2010

Icing Instructions

Last month, we discussed the issue of cold vs. heat when treating musculoskeletal conditions. Now I will provide exact instructions on how to properly apply ice to the neck, back, or an injured extremity. It is best to use a flexible, reusable ice pack in order to achieve an effective cold temperature and to conform to the curves of the body part.

Wrap the ice pack with a paper towel, not a bath towel. The paper towel gives just the right amount of insulation against your skin to avoid freezer burn. Put the wrapped ice pack directly against your skin, not over clothing. Keep the ice pack on for 20 minutes, then off for one hour. Repeat as directed. When icing, expect to experience 3 stages: 1) the area will feel very cold for a couple of minutes, 2) the area will start to “burn” for about a minute, then 3) the area will become numb. When the area is numb, you cannot feel a gentle scratch with your fingernail. This is the stage where swelling and pain will decrease. Remember, “Ice is Nice!”

March 2010

Self Adjusting

Patients sometimes ask, “Is it ok if I pop my own back (or neck)?” My answer is that it is only ok when you are stretching for exercise and you feel or hear the joints release. It is never ok to forcefully pop your own back.

In my office, I use a demonstration tool to show patients that each joint in the spine is supposed to move a little in order to accomplish overall motion. If one or more joints are stuck or move improperly, then other joints have to move too far, creating hypermobility. It is usually those joints that tend to wear out. Chiropractors focus on individual joints that need correction, and leave the others alone. Our goal is to achieve proper joint function throughout the spine, and proper nerve function throughout the body.

April 2010

Best Time to Exercise

Some people like to exercise in the morning, some in the evenings, and some just on weekends. Many have adopted the concept of exercising 3 times per week. Personally, I like to exercise every morning of every day. Simply roll out of bed onto the floor, and spend 15 to 18 minutes on an exercise routine before starting your day.

You might think that 15 to 18 minutes is not enough to make a difference in your health. But do the math. By the end of the week, you have exercised for 2 hours! The best part is that when you do this each morning, you set your body’s metabolic rate early, feel more energetic, and burn more calories throughout the day. There is also a tremendous emotional benefit in knowing that no matter what the day brings, you have done some exercise. Feel free to relax in the evening, go hang out in the gym, or whatever. Just remember, you have to start every morning with your exercises.

May 2010

Spinal Decompression

Spinal Decompression is really a term to describe the clinical outcome of proper traction therapy. The term “decompression” implies that the spine has become compressed (with painful consequences) and needs to have that compression reversed.

The older generation of spinal traction was effective in stretching muscles, ligaments, and joints in the back. Many people continue to obtain relief from pain with ordinary traction therapy. The newer Spinal Decompression units, such as the Dynatronics unit in the Bronson Clinic, allow the doctor to target specific disc levels and control the amount and direction of pull.

By controlling these variables, we are able to “decompress” the problem segments and promote regeneration of a healthier disc. With proper conservative treatment such as Spinal Decompression, along with activity modifications, most cases of disc protrusion do not require surgery.

June 2010

Calcium for Bones

Most doctors agree that we all need to take calcium as a supplement to protect against bone loss. Most also agree that we need 1,000 to 1,500 mg of calcium per day from all sources. But the real debate begins when talking about what type of calcium supplement is best. First, always look for the term “elemental calcium” to know how much you are actually getting. (example: 500 mg calcium carbonate = only 200 mg elemental calcium) Secondly, consider that calcium is only good for you if your body absorbs it.

The small intestine absorbs calcium best in an acid environment. So calcium carbonate needs to be taken after meals when the body secretes acid into the intestines. But calcium citrate has its own acid, so you can take it anytime. Just beware of too much acid that will cause indigestion and problems with reflux. Calcium gluconate and calcium lactate don’t have enough elemental calcium, so they are not cost effective. Stay away from dolomite, bone meal, and oyster shell. They may contain lead. Beware of ads that promote coral calcium as a cure-all. It’s just plain calcium carbonate.

July 2010

Order of Healthcare

Natural first, drugs second, and surgery last. That’s the logical order of proper healthcare when you really think about it. Chiropractic doctors are well trained and uniquely qualified to help restore the human body to normal function through natural methods.

We do this by relieving interference to the nervous system through spinal adjustments, by promoting normal physiology through nutritional modification, and by encouraging a balance between mind and body with lifestyle enhancement. Drugs and surgery may be necessary, but should be reserved for disease and damaged tissue, not generally just to deal with pain. Many primary care physicians now recognize this approach and refer patients to the Bronson Clinic for chiropractic care prior to increasing medications or sending them to the surgeon.

August 2010

Osteoporosis Medications, Avoid Long-Term Use

An unusual type of bone fracture has been reported in women who have taken bisphosphonates for osteopenia and osteoporosis for more than 4 years, according to 2 studies reported at the American Association of Orthopaedic Surgeons 2010 Annual Meeting. Bisphosphonates have been shown to prevent the rapid loss of bone that occurs during the first years of menopause and to reduce the incidence of fracture in postmenopausal women.

However, there have been reports of "peculiar" fractures — that is, low-energy femur fractures. Biopsies in the study showed that the bone quality was similar to “very, very old bone” in people who took the medications longer than 5 years. The problem seems to be that long-term use of the medications causes too much bone “build-up” without the natural bone “turn-over.” Researchers are in the process of developing a consensus statement to warn the public. Meanwhile, the question is if the FDA should put out warning signs because these new types of fractures represent a “catastrophic complication” that may affect the lives of many women.

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