Wellness care is designed to maintain your
Chiropractic visits, exercise and a sensible diet will help you enjoy the best of health well into the future. So now, if you do happen to become a grandparent, it really can be grand.
Many think that health is merely the absence of pain or symptoms. A wellness approach to health means adopting a variety of healthy habits for optimum function on all levels - physical, mental, social, and spiritual.
Because of its focus on the nervous system, chiropractic care can be an important part of a wellness lifestyle. The nerve system controls the function of virtually every aspect of our lives. So, maintaining a properly functioning nerve system is essential if you want to be your very best.
Few things as complicated as your body can be 'fixed' and then ignored. That's why we will recommend a schedule of regular chiropractic checkups. Like maintaining your teeth, your car, your family, or your faith... maintaining the integrity of your nerve system requires an ongoing investment.
Those who want the very best, add regular chiropractic care to their other health practices. The pleasant result is often more vitality, endurance, and the capacity to enjoy life to its fullest. Good nutrition (anti-inflammatory diet preferrable), water and clean air; exercise, chiropractic care, and other preventive measures are part of a wellness lifestyle.
Today, more and more of us are interested in a higher level of health called wellness. Beyond merely feeling better or preventing health problems, we want to fully enjoy life by being at our very best mentally, physically, and socially. True health is only possible with an optimally functioning nerve system helped with regular chiropractic care.
As stated previously in this article, regular chiropractic care, eating a healthy diet, taking vitamin supplements, keeping your weight under control and stress management are all part of an overall wellness lifestyle that, if followed, results in a longer, healthier and pain-free life.
Here is a list of basic tips to help you maintain a healthier, more vibrant body...
Regular Chiropractic Care
The chiropractic approach to healthcare is holistic, meaning that it addresses your overall health. Numerous studies have demonstrated that chiropractic care is one of the most effective treatments for back pain, neck pain, headaches, whiplash, sports injuries and many other types of musculoskeletal (MSK) problems. It has even been shown to be effective in reducing high blood pressure, decreasing the frequency of childhood ear infections (otitis media) and improving the symptoms of asthma.
Chiropractors understand that within each of us is an 'innate' wisdom, a health energy, that will express itself as perfect health and well-being if we simply allow it to do so. Therefore, the focus of chiropractic care is simply to remove any physiological blocks to the proper expression of the body's innate wisdom. Once these subluxations (vertebral/joint misalignments) are removed, natural health is the natural consequence.
Just like continuing an exercise program and eating well in order to sustain the benefits of exercise and proper diet, it is necessary to continue chiropractic care to ensure the health of your musculoskeletal system. When you make routine chiropractic care a part of your lifestyle, you avoid many of the aches and pains that so many people suffer through, your joints will last longer and you will be able to engage in more of the activities you love.
Many years ago, dentists convinced everyone that the best time to go to the dentist is before your teeth hurt - that routine dental care will help your teeth remain healthy for a long time. It is important to remember that, just like your teeth, your spine experiences normal wear and tear - you walk, drive, sit, lift, sleep and bend. Regular chiropractic care can help you feel better, move with more freedom, and stay healthier throughout your lifetime. Although you can enjoy the benefits of chiropractic care even if you are only treated for a short time, the real benefits come into play when you make chiropractic care a part of your lifestyle.
Maintain Good Posture
Poor posture creates a lot of stress on your spine and chronic muscle tension, leading to pain and stiffness. This happens because the weight of your upper body must be supported by your back muscles instead of the bones of your spine. The further your posture deviates from normal, the greater the stress on your back and the more pain that you will experience.
To illustrate this idea, think about carrying a briefcase. If you had to carry your briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would be completely exhausted. This is because carrying the briefcase far away from the center of your body places an undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly because the briefcase is closer to the center of your body and the weight is, therefore, supported by the bones of the skeleton, rather than the muscles.
A simple exercise to improve your posture is called the Wall Posture Exercise. To do this exercise, simply find a flat wall. Rest your back against the wall and scoot your heels, shoulders and head back until the touch the wall. Holding this posture, step away from the wall and try to hold this posture as long as you can while you go about your day.
Reduce Your Stress
You may feel physical stress as the result of too much to do, not enough sleep, a poor diet or the effects of an illness. Stress can also be mental: when you worry about money, a loved one's illness, retirement, or experience an emotionally devastating event, such as the death of a spouse or being fired from work.
However, much of our stress comes from less dramatic everyday responsibilities. Obligations and pressures which are both physical and mental are not always obvious to us. In response to these daily strains your body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to your muscles. This response is intended to help your body react quickly and effectively to a high-pressure situation.
After decades of research, it is clear that the negative effects associated with stress are real. Although you may not always be able to avoid stressful situations, there are a number of things that you can do to reduce the effect that stress has on your body. The first is relaxation. Learning to relax doesn't have to be difficult. You can learn about specific techniques for stress reduction in the Stress Reduction section of this website.
Maintain a Healthy Body Weight
Most people know that excessive body weight contributes to the development of a number of conditions, such as coronary heart disease, diabetes, high blood pressure, and colon cancer. However, it may also be a major contributing factor for the development of low back pain. The spine is designed to carry a certain amount of body weight. When it is exposed to the excess pressure of being overweight, the spine becomes stressed and, over time, can suffer structural damage. Being overweight significantly contributes to symptoms associated with osteoporosis, osteoarthritis (OA), rheumatoid arthritis (RA), degenerative disc disease (DDD), spinal stenosis, and spondylolisthesis.
In addition to back pain, those who are overweight may suffer from fatigue, as well as difficulty breathing and shortness of breath during short periods of exercise. If the fatigue and shortness of breath causes one to avoid activity and exercise, then this can indirectly lead to back pain as lack of exercise contributes to many common forms of back pain.
If you are currently overweight and suffer from low back pain, talk to your doctor about effective ways to lose weight. Not only will your back pain improve, but you will decrease your risk of most major degenerative diseases at the same time.
Sleep on a Good Mattress
Good health and sleep are closely linked. Just as we improve our eating habits for better health, we should also improve our sleep habits. Sleep debt is a costly problem in our society, both fiscally and physically. Sleep should be a priority and not just a negotiable need determined by our busy schedules. Good sleep not only reduces costly back problems but also helps to prepare us for a more productive, alert and safe day ahead.
Here are some tips to help you select the proper mattress for you:
• Personal preference should ultimately determine what mattress to purchase. Any mattress that helps someone sleep without pain and stiffness is the best mattress for that individual. There is no single mattress that works for all people with low back pain.
• Find a mattress with sufficient back support to reduce low back pain. A good mattress should provide support while allowing for the natural curves and alignment of the spine. Medium-firm mattresses usually provide more back pain relief than firm mattresses.
• Know when it's time to get a new mattress. If an old mattress sags visibly in the middle, it is probably time to purchase a new one. Putting boards under a sagging mattress is only a short-term fix and may cause more back problems and low back pain in the long run.
• Be wary of mattress advertising gimmicks. Claims that a mattress is "orthopedic" or "medically-approved" should be viewed skeptically. There has not been extensive medical research or controlled clinical trials on the topic of mattresses and low back pain. You must determine whether or not extra features on a mattress make it more comfortable or supportive for your back.
Orthotics are custom fitted inserts that you place into your shoes to keep your feet functioning correctly. Your feet are the foundation of your body. They support you when you stand, walk, or run. And they help protect your spine, bones, and soft tissues from damaging stress as you move around. Your feet perform better when all their muscles, arches, and bones are in their ideal stable positions.
The foot is constructed with three arches which, when properly maintained, give exceptional supportive strength. These three arches form a supporting vault that distributes the weight of the entire body. If there is compromise of one arch in the foot, the other arches must compensate and are subject to additional stresses, which usually leads to further compromise.
By stabilizing and balancing your feet, orthotics enhance your body's performance and efficiency, reduce pain, and contribute to your total body wellness. Since the average person spends almost two-thirds of their day in shoes, it's important to make sure that they provide optimal support. One popular brand of orthotics is FootMaxx. FootMaxx orthotics support all three arches in your feet, thereby creating a stable foundation upon which to build proper body posture.
Drink More Water
Water is the single-most abundant nutrient in the body, accounting for around 60% - 65% of your total weight. It is also the least forgiving of all the nutrients you consume. You can survive for weeks without food, but for only a couple of days without water. Water is responsible for the transport of nutrients, oxygen and waste products, as well as for regulating your body temperature and serving as the medium in which all of your body's chemical reactions take place. Most people do not drink enough pure clean water.
Drinking an adequate amount of clean water every day is one of the most overlooked, but simplest ways of keeping your body healthy. Water is used to help the body cleanse itself of toxins and metabolic waste. Although drinking water has become more popular over the past several years, many people still do not consume enough water. Instead, they drink coffee, tea, juices and soft drinks and figure that they get enough fluids. It is true that when you drink these things you are consuming water. However, along with the water, you are also consuming a lot of other stuff that the body will need to ultimately eliminate, so the potential beneficial effect of the water is somewhat negated. To make matters worse, drinks that contain caffeine, such as coffee, tea and soft drinks, actually cause more water loss than the amount of water they contain, resulting in a net loss of water.
Ideally, the average person should consume around ten cups of water per day, or just over a half gallon. Some of this water is found in the food and beverages you consume, so you don't have to drink an entire half-gallon of water every day. An easy way to accomplish this is to buy a 1.5 liter bottle of water from the local grocery store and to drink that amount of water every day. If you exercise heavily, you may have to drink two of those 1.5 liter bottles of water each day. By drinking enough water, you will be helping your body to remain healthy. It is by far the cheapest health insurance you can buy.
Eat More Fruits and Vegetables
People know that they should eat more fruit and vegetables in their diet, but most people don't do it. It seems lately that the four major food groups of the American diet have gone from dairy, fruits and vegetables, grains, and meat to sugar, fat, salt and caffeine. Because of the easy availability of fast foods and snack foods, we have lost our taste for fruits and vegetables; especially vegetables. It is not uncommon for many people to go for weeks without consuming a single serving of fresh vegetables. This is not good.
The human body evolved with a diet high in fruits and vegetables, and is dependent on many of the compounds unique to plant foods in order to operate correctly. If you don't consume enough of these plant compounds, your energy level will suffer along with your overall health. Most people are shocked at how much better they feel when they cut down on the fast foods and snack foods and increase their fruit and vegetable intake.
If you find it difficult to work in several servings of fruits and vegetables into your routine every day, you may find it helpful to supplement your diet with what is called a "greens" supplement, which is a highly concentrated powder of fruits, vegetables and antioxidants.
Increasing your consumption of fruits and vegetables is an important way to improve your overall health. The key is to make it part of your lifestyle - to make it a new habit.
Cut Down on Sugar
In a recent study done by the USDA, it was reported that the average American consumes 134 pounds of refined sugar every year, or approximately 20 teaspoons of sugar per day. As hard as this may be to believe, consider the following facts:
• A 12 oz. can of Pepsi™ contains 10 teaspoons of sugar
• A 2 oz. package of candy contains 11 teaspoons of sugar
• A 16 oz. cup of lemonade contains 13 teaspoons of sugar
• A cup of Frosted Flakes™ contains 4 teaspoons of sugar
This high level of sugar intake is very unhealthy and contributes to obesity, Type II diabetes, heart disease due to elevated triglycerides, kidney stones, dental caries, chronic tiredness and reactive hypoglycemia. Decreasing your sugar intake is as simple as avoiding foods which are high in refined sugars, such as soft drinks, candy, cake and donuts, as well as most condiments. When you purchase sweetened food, look for products that are sweetened with apple juice or stevia, rather than sugar or high-fructose corn syrup.
Take a Multivitamin
The reality is that we need to give our body some help in order to stay healthy in the world today. That's where supplements come in. Supplements help to ensure that your body gets all of the extra vitamins, minerals, phytonutrients and probiotics necessary to function the way it should. You can find more information about the importance of vitamins on this site.
Get Into the Light
• Seasonal depression (also known as Seasonal Affective Disorder - S.A.D.)
• Poor quality of sleep
• A loss in work performance (especially in night-shift workers)
• Disrupted melatonin regulation
• Depressed cortical brain activity
• Depressed immune function
Unfortunately, the light to which most of us are exposed each day comes from manmade sources, such as fluorescent, sodium and incandescent lights that do not produce full-spectrum sunlight. Numerous studies have shown that these limited-spectrum artificial light sources can make students irritable in school, reduce production among factory workers and make office workers sluggish. In one study, researchers even found that calcium absorption dropped off in the elderly who spent their days indoors during the winter, while those who spent time under full-spectrum lighting had an increase in calcium absorption.
Getting enough full-spectrum light can give your mood a tremendous boost. Light can help reduce stress, help you feel happier and improve your ability to concentrate. To make sure that you are getting enough light in your diet, doctors recommend the following tips:
• Try to spend at least 15 minutes outside every day; even when it's very cloudy. The full-spectrum daylight is still beneficial to your health.
• Begin using a light box during the fall and winter seasons, especially if you tend to get the winter blues.
• Stop wearing sunglasses as they create very unnatural light for your eyes. Sunglasses should only be worn when you need to protect your eyes from physical harm or very bright light.
Keep Your Heart Healthy
Another easy way to reduce the stress on your heart is to decrease the amount of body fat you carry around. It takes approximately one mile of additional blood vessels to supply one pound of additional fat. If you are twenty, thirty or fifty pounds overweight, it is easy to see how that extra body fat can place an undue burden on your heart.
Vitamins E and C and folic acid are the three most important nutritional supplements to take for your heart. Vitamin E is a powerful fat-soluble antioxidant which helps to prevent the cholesterol in your blood from becoming oxidized. High cholesterol levels in the blood, per se, are not that big of a deal. Cholesterol only becomes dangerous when it interacts with an oxidizing radical. Vitamin E helps to prevent this.
Vitamin C is important to help strengthen the walls of the arteries and prevent the development of cholesterol plaques inside the coronary arteries. Did you know that the arteries that are the most likely to develop cholesterol deposits are the ones that are close to the heart? The reason is that when the heart contracts, it pushes blood out with a great degree of force. If the walls of the arteries which are closest to the heart are not as strong as they should be, they will tend to momentarily stretch out like a balloon and cause small tears to the inside arterial wall as the rush of blood from the heart passes by. These small tears serve as a place where platelets and cholesterol form deposits. High levels of vitamin C reduce the number of tears in the arteries by strengthening the collagen tissues around the arteries, keeping them from expanding too much as blood pulses through.
The third vitamin which is important is one of the B-vitamins called folic acid. Folic acid, also called folacin, is important for reducing the level of homocysteine in the blood. Homocysteine is a metabolic by-product which can contribute significantly to the development of heart disease. So, when you take your multivitamin while you are on your way to do your exercises, make sure that it contains at least 400 IU of vitamin E, at least 500 mg of vitamin C (1000 is even better) and 40 mcg of folic acid.
If you are a smoker, you are sick of hearing this, but… it is REALLY important that you stop smoking! Smoking throughout the day is akin to living inside a burning building. Smoking degrades the collagen of your skin, causing premature wrinkling, destroys the cells inside your lungs, promotes heart disease, cataracts and cancer because of the oxidizing radicals released into the blood stream. It can also contribute to back pain by dehydrating the spinal discs.
Bone is a living tissue dependent on the functions and support provided by the other body systems. When these systems are not able to perform normally, bone is unable to rebuild itself. The formation of bone is particularly influenced by physical exercise and hormonal activity, both of which are adversely affected by cigarette smoking.
Smoking reduces the amount of oxygen in the blood and increases the level of harmful substances, such as carbon monoxide. In addition, nicotine causes a constriction of the small blood vessels that feed your spinal discs, shutting down their nutrient supply. Over time, the loss of normal blood supply leads to your discs becoming dehydrated and they begin to degenerate. Smoking is also known to cause an increase in estrogen loss in women who are perimenopausal or postmenopausal, which can result in a loss of bone density and increase your risk of developing osteoporosis.
There is no question that it is difficult to quit smoking. Many people who have quit say that it was the hardest thing they have ever done. But it is not impossible. People do it all the time. If you currently smoke and want to quit, there are a number of effective medical programs that can help you. Some people have also found complimentary therapies, such as hypnosis, to be helpful in quitting smoking.
If you have any wellness concerns, contact us today for a personal consultation
and wellness assessment with Dr. Pisarek - [email protected]