What happened in Vegas, Dr. Stripling’s Self-Help video for Neck Pain, and this week’s 1-Page Health News, from Denver Chiropractic Center

This weekend Meredith and I (Glenn) jetted off to Las Vegas so I could teach at the Active Release Techniques seminar there, and so we could hang out at night. Meredith saw (or almost saw, I never did get the story straight) the Victoria Secret models and Magic Johnson (not together). I did not. Anyway, as always Vegas was fun for a couple of days and then got really old really quickly.

Dr. Stripling and Keri held down the fort here at the office, and shot a video on a great neck stretch for those of you who work at a desk all day. The link is below.

Next week is the last week of the year for us, and we’ll be closed from December 22 through January 1, opening back up on January 2. Dr. Hyman will be on call in case of emergency. His cell phone # will be on our voicemail.

Mental Attitude: Reaction To Stress. How people react to stress determines how that stress will affect their health. Study volunteers were separated in two groups: 1) those who let their troubles affect their emotional state and 2) those who didn’t let stress bother them at all. At a 10-year follow up, those who let stress affect them (group 1) were more likely to suffer from chronic health problems. Penn State, November 2012

Health Alert: Hip Replacement and Stroke Risk. Hemorrhagic stroke and ischemic stroke risk is ~4% higher within 2 weeks of total hip replacement surgery. A hemorrhagic stroke is brought on by bleeding in the brain, while an ischemic stroke is brought on by arterial blockage. Total hip replacement is extremely common in the United States. Around 1 million hip replacement surgeries are done around the world every year, 300,000 in the United States alone. Stroke, November 2012

Diet: Vitamin D Levels Decreasing? Women with health issues such as arthritis, hypothyroidism, cancer, high blood pressure, and osteoporosis are much more likely to have inadequate levels of vitamin D during seasons with decreased daylight. 28% of women had deficient levels and 33% had insufficient levels of vitamin D. Women taking supplements were able to significantly elevate their vitamin D levels.
American Society for Clinical Pathology, November 2012

Exercise: Exercise When You’re Sick? The choice to exercise or not sometimes depends on the sickness or disease. Our bodies work harder and use more energy when we are fighting an illness. If symptoms are above the neck (sore throat, runny nose), it is probably okay to exercise. If you’re sick but still want to exercise, simply reduce your intensity and duration. You should not exercise if you have body aches, fever, diarrhea or vomiting, shortness of breath or chest congestion, dizziness or light-headedness. When resuming your regular exercise routine, try starting with 50% effort and 50% duration. Loyola University Health System, November 2012

Active Release Techniques: Sliding Nerves? Nerves need to slide past muscles and other structures in your body. As tight muscles put pressure or pinch nerves, they interrupt the blood’s circulation to the nerve. This can cause symptoms like carpal tunnel in the wrist sciatica in the hip and thigh, and many more problems. Active Release Techniques is the only system that specifically includes treatment protocols for releasing nerve entrapments. Note: Dr. Glenn Hyman is still the only Active Release Techniques instructor practicing in Denver.

Wellness/Prevention: Staying Healthy! “Check out Dr. Stripling’s Self-Help video for Neck Pain:
http://www.denverback.com/?p=966

Quote: “So many people spend their health gaining wealth, and then have to spend their wealth to regain their

My weekend at the Olympics, Dr. Stripling’s self-help video and this week’s 1-page health news!

Dr. Hyman spent this weekend learning all about Olympic Lifting at the Crossfit Olympic Lifting Coaches’ certification. Two full days of barbell snatches, cleans, and jerks. These lifts have a powerful application to most sports, even triathlon. Stay tuned for more info as we’re working on creating a relationship with a crossfit gym that’s close to the office. Dr. Hyman will be in the office Monday through Wednesday this week, and then he’ll be out of the office teaching for Active Release Techniques this coming weekend.

Dr. Stripling has started his weekly Denver Chiropractic Center TV segment on You Tube. In this week’s installment, Dr. S shows you how to help yourself when you feel that nagging pain between the shoulder blades. You can find these videos on our blog. The link is at the bottom of this email.

Health Alert: Children, Cars and Second-Hand Smoke. Just ten minutes in the back seat of a car with a smoker in the front seat increased a child’s exposure to harmful pollutants by 30%, even with the front windows completely rolled down. British Medical Journal, November 2012

Diet: Cholesterol and Probiotics. Two daily doses (200mg) of a probiotics lowered “bad” (LDL) and total cholesterol in study participants. Probiotics are live microorganisms (naturally occurring bacteria in the gut) thought to have beneficial effects. Common sources are yogurt or dietary supplements. Those taking the probiotics had LDL levels 11.6% lower than those on placebo after nine weeks. American Heart Association, November 2012

Exercise: Belly Fat and Sleep Quality? Losing weight can directly aid in improving sleep quality among obese or overweight people. Sleep quality was meaningfully associated with weight loss, either from changes in diet or a healthy diet combined with exercise. Sleep quality improvement was also observed with a loss in belly fat. With an average loss of 15 pounds and 15% belly fat, sleep scores improved by 20%. Chronic sleep disruptions can elevate the risk of heart attack, high blood pressure, irregular heartbeats, and stroke. American Heart Association, November 2012

Active Release / Chiropractic: Spinal Degenerative Joint Disease. Spinal DJD (degenerative joint disease) occurs in most people as early as 40 years of age. The degeneration is due to gravity, major traumas, and repetitive micro-traumas (activities of daily living). Once the spine degenerates, simple mechanical compression (moving) can change nerve impulses, and the central nervous system may interpret that as pain. Pain, 1977 (Maintain that spinal mobility by getting ART and chiropractic treatment!)

Wellness/Prevention: Sleep and The Immune System. Sleep deprivation increases the risk for developing inflammation related illnesses such as cardiovascular disease, arthritis, and diabetes. Biological Psychiatry, September 2008

Quote: “Never confuse motion with action.” ~ Ben Franklin

Video Link: Dr. Stripling’s self help for mid and upper back pain (click)

Common Car Accident (Whiplash) Myths

Last month, we began discussing common myths about whiplash injuries, and this month, we will continue on that course. Remember, the amount of injury that occurs in an acceleration/deceleration injury is dependant on many factors, some of which include gender (females>males), body type (tall slender = worse), the amount of vehicular damage (less is sometimes worse as the energy of the strike was not absorbed by crushing metal), head position at the time of impact (rotation is worse than looking straight ahead), and more. Therefore, each case MUST be looked at on its own merits, not just analyzed based on a formula or accident reconstruction.

MYTH #5: THERE MUST BE DIRECT CONTACT WITH THE NECK FOR INJURY TO OCCUR. Injury to the neck most commonly occurs due to the rapid, uncontrolled whipping action of the head, forcing the neck to move well beyond its normal range of motion in a forwards/backwards direction (if it’s a front or rear-end collision) or, at an angle if the head is rotated or when the strike occurs at an angle.

When this occurs, the strong ligaments that hold the bones together stretch and tear in a mild, moderate, or severe degree, depending on the amount of force. Once stretched, increased motion between the affected vertebra results as ligaments, when stretched, don’t repair back to their original length and, just like a severe ankle sprain, future problems can result. This excess motion between vertebra can result in an accelerated type of arthritis and is often seen within five years following a cervical sprain or whiplash injury.

MYTH #6:  SEAT BELTS PREVENT WHIPLASH INJURIES. It’s safe to say that wearing seat belts saves lives and, it’s the law! So, WEAR YOUR SEAT BELTS! They protect us from hitting the windshield or worse, being ejected from the vehicle. But, as far as preventing whiplash, in some cases (low speed impacts where most of the force is transferred to the car’s occupants), the opposite may actually be true. (This is not an excuse to not wear a seatbelt!)

The reason seat belts can add to the injury mechanism is because when the chest or trunk is held tightly against the car seat, the head moves through a greater arc of motion than it would if the trunk were not pinned against the seat, forcing the chin further to the chest and/or the back of the head further back. The best way to minimize the whiplash injury is to have a well-designed seat belt system where the height of the chest harness can be adjusted to the height of the driver so that the chest restraint doesn’t come across the upper chest or neck.

Move the side adjustment so the chest belt crosses between the breasts (this also reduces injury risk to the breasts) and attaches at or near the height of the shoulder (not too high). Another preventer of whiplash is positioning the head restraint high enough (above the ears typically) and close to the head (no more than ½ to 1 inch) so the head rest stops the backwards-whipping action. Also, keep the seat back more vertical than reclined so the body doesn’t “ramp” up the seat back forcing the head over the top of the head restraint.

If you’ve been in a car accident, Denver Chiropractic Center can help you with Active Release Techniques, chiropractic care, and physical therapy. We accept Med Pay and will work with any auto insurance carrier. 303.300.0424. Call us today.

The consequence of JUST ONE bad night’s sleep & this week’s 1-page health news

We’re back in the office Monday 11/27 at 9AM, and are ready to help you. Most deductibles reset on January 1, so if something’s been hurting you, give us a call and get it taken car of now. 303.300.0424

Mental Attitude: Sleep? Just one night of inadequate sleep can detrimentally trigger an increase (by as much as 60%) in brain activity related to anticipating negative emotional events. UC Berkeley, October 2012

Health Alert: Stop Smoking! Female smokers in the UK die 10 years earlier (on average) than non-smokers. However, women who stop smoking by age 30 are 97% less likely to suffer a smoking related, premature death. The Lancet, October 2012

Diet: Grapes! Grape consumption is linked to healthier diet habits and higher intake of nutrients. Individuals who consume products made with grapes also have higher intake of the following: dietary fiber, potassium, calcium, magnesium, vitamin A, vitamin C, and vitamin B6. Grape consumption is associated with higher vegetable, seed, and nut intake, as well as a decreased intake of cholesterol, saturated fat, and total fat, compared with adults who did not consume grape products. Grapes can assist in lowering blood pressure, strengthen blood flow, and lower inflammation in men suffering from metabolic syndrome. Academy of Nutrition and Dietetics Food, October 2012

Exercise: Yoga. Yoga stretches all of the soft tissues of your body such as ligaments, tendons, and the fascia sheaths that surround your muscles. No matter your level of yoga, you most likely will see benefits in a very short period of time. Yoga participants had 35% improvement in flexibility after only 8 weeks. American Council on Exercise, October 2012

Active Release Techniques / Chiropractic: Why Wait? The activities of every day living can cause micro-traumas to the musculoskeletal system. While these injuries may not result in pain, if left untreated they may lead to more serious problems such as back or neck pain (for example). Regular adjustments can help prevent these micro-traumas from becoming bigger problems in the future. In our experience people who come in just once a month for maintenance treatment experience fewer injuries over time. Really.

Wellness/Prevention: Keep Young Drivers Safe. In May 2010, New Jersey implemented Kyleigh’s Law, requiring all 16-20 year old drivers with a permit or intermediate license to display a reflective decal on the front and back license plates of vehicles they are operating. The decal is intended to help police officers enforce laws specific to younger drivers such as those related to night time driving and the number of permitted passengers. Since going into effect, Kyleigh’s Law has decreased car accidents among 16-20 year old intermediate license holders by 9%. Tips for keeping your young driver safe: “[Start] them out in low-risk conditions. Keep the number of passengers to no more than one, limit nighttime driving to before 10 pm, always prohibit cell phone use while driving, and insist on seat belts for every occupant on every drive.” Children’s Hospital of Philadelphia, October 2012

Quote: “Genius comprised: of inspiration 1% percent, of perspiration, 99%.” ~ Thomas A. Edison

How Does Chiropractic Help Headaches?

Headaches are one of the most common reasons people seek out Denver Chiropractic Center for care. Many patients with headaches benefit significantly from specific muscular treatments made to the upper cervical region. So, the question is, how does muscular treatment (with Active Release Techniques) the neck help headaches? To help answer this question, let’s look at a study that was recently published that examined this exact issue…

It’s been said that if one understands anatomy, determining WHERE the problem is located becomes easy. So, let’s take a look at the anatomy in the upper most part of the neck. In the study previously mentioned (http://www.ncbi.nlm.nih.gov/pubmed/21278628), the authors found an intimate relationship between the muscles that connect the upper 2 cervical vertebra (C1 and 2) together and their anatomical connection to the dura mater (the covering of the spinal cord). They identified this anatomical connection between the muscles that span between the back aspect of C1/2 and the dural connection as having a significant role in the development of headaches usually referred to as cervicogenic headaches.

There are several reasons why ART to the muscles of the upper cervical (suboccipital) helps to reduce the intensity, frequency and duration of headaches. If one or both of the upper 2 vertebrae (C1 and C2, also referred to as the atlas and axis, respectively) are either blocked or fixed and cannot properly move independently, then there is an abnormal change in the biomechanics in that region. You can take all the ibuprofen, Aleve, Tylenol or other perhaps stronger, prescription medication for the headache, but it is not logical that the biomechanical problem at C1 and/or C2 is going to change by inducing a chemical change (i.e., taking a pill). All you’re doing is masking the symptoms for a while, at best.

Many people find that after Active Release Techniques soft tissue treatments to the associated muscles, their headaches are significantly improved. This is because restoring proper biomechanics to the C1/2 region reduces the abnormal forces on the vertebrae as well as any abnormal pull or traction of the posterior cervical muscles on the dural attachment.

It has been reported that the function of this muscle/dura connection is to resist excessive movement of the dura towards the spinal cord when we look upwards and forwards. During neurosurgery, observation of mechanical stress on the dura was found to be associated in patients with headaches. In chronic headache sufferers, adjustments applied to this area results in significant improvement.

In our opinion, there is no other treatment approach that matches the ability that targeted and specific muscle work have in restoring the C1/2 biomechanical relationship thus, helping the headache sufferer. Another treatment option that has been shown to benefit the headache patient is injections to this same area. However, given the side effects of cortisone, botox, and other injectable chemicals, it’s clear that treatment with ART should be utilized first. It’s the safest, most effective, and fastest way to restore function in the C1/2 area, thus relieving headaches.

We realize that you have a choice in where you receive your healthcare services.  If you, a friend or family member requires care for headaches, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

Dr. Glenn gets beaten up (for real) & this week’s 1-page health news

My wife Meredith and I spent this past Saturday in a “Be Your Own Bodyguard” class taught by personal defense guru Tony Blauer at Crossfit Verve. This class is going to be re-branded as CrossFit Defense, and I can’t recommend it enough, especially for women.  If you don’t mind foul language, google Tony Blauer and the SPEAR system for more info.

Meredith got a lot of hands-on practice, and after 10 years of marriage finally got a chance to give the 8-hour beating I probably deserve.

Next week is Thanksgiving week, as you know. We’ll be closing at noon on Wednesday the 21st and re-opening on Monday the 26th. This week is already nearly full, so if you need to get in and see us, call sooner rather than later.

Mental Attitude: Chew On This! People who maintain the ability to chew are less likely to develop dementia. This study shows a link between having no teeth and losing cognitive function more rapidly. The action of chewing makes more blood flow to the brain. People with few or no teeth will chew less, resulting in less blood flow to the brain. Journal of the American Geriatrics Society, October 2012

Health Alert: Younger Adults and Strokes? Stroke is becoming more common in younger adults. The reason may be an increase in risk factors like diabetes, obesity, and high cholesterol. Strokes among those under age 55 grew from around 13% in 1994 to 19% in 2005. Neurology, October 2012

Diet: Omega-3 Intake & Young Adults. For the first time, scientists have studied the effects of Omega-3 supplementation on young adults (ages 18-25). After 6 months of supplementation, subjects were able to improve their working memory (used for reason and comprehension) despite the belief that, at their age, they were operating at their cognitive best. PLoS One, October 2012

Exercise: Take A Hike For Your Heart! Going for a hike, a jog, or taking a brisk walk every day could reduce your risk of a heart attack or stroke by 50%. Researchers found that people who jog or who walk briskly have a lower risk of cardiovascular disease than those who lead more sedentary lives, or who walk at slower speeds. British Heart Foundation, October 2012

Chiropractic: Pregnancy and Back Pain. Approximately 60% of pregnant women suffer from back pain; however, only about 30% report symptoms to their prenatal provider and only 25% of providers recommend treatment. A review of 17 pregnant women who sought chiropractic care for back pain found 16 of 17 women demonstrated clinically important pain improvement within 4.5 days of seeking care, with no adverse side effects. Journal of Midwifery & Women’s Health, January-February 2006

Wellness/Prevention: What Can I Do? According to Leon Chaitow, ND, DO, “Even if conventional medicine tells you that your condition is incurable or that your only option is to live a life dependent on drugs with troublesome side effects, there is hope for improving or reversing your condition.” There are many things we can do to stay healthy and overcome illness once we become ill. The benefits of an excellent diet, a strong exercise program, getting proper rest, and a strong mental attitude (which includes stress reduction) have been studied endlessly with positive results. Being healthy almost always improves your overall body function and decreases your risk of becoming ill.

Quote: “I have chosen to be happy because it is good for my health.” ~ Voltaire

Low Back Pain and Sleep – Part 2

Last month, we discussed the relationship between sleep deprivation and low back pain (LBP) and found that LBP can cause sleep loss AND sleep loss can cause LBP. It’s a 2-way street! This month, we will look at ways to improve your sleep quality, which in return, will reduce your LBP. There are many ways we can improve our sleep quality. Here are some of them:

  1. Turn off the lights: Complete darkness (or as close to it as possible) is best. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin. Cover your windows with blackout shades or drapes.
  2. Stay cool! The bedroom’s temperature should be ≤70 degrees F (21 degrees C). At about four hours after you fall asleep, your body’s internal temperature drops to its lowest level. Scientists report a cooler bedroom mimics your body’s natural temperature drop.
  3. Move the alarm clock. Keeping it out of reach (at least 3 feet) forces you to get out of bed and get moving in the AM. Also, you won’t be inclined to stare at it during the night!
  4. Avoid loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary.
  5. Reserve your bed for sleeping. Avoid watching TV or doing work in bed, you may find it harder to relax and drift off to sleep.
  6. Get to bed before 11pm. Your adrenal system does a majority of its recharging between the hours of 11 p.m. and 1 a.m. and adrenal “burn-out” results in fatigue and other problems.
  7. Be consistent about your bed time. Try to go to bed and wake up at the same times each day, including weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
  8. Establish a bedtime routine. Consider meditation, deep breathing, using aromatherapy, or essential oils, or massage from your partner. Relax and reduce your tension from the day.
  9. Eat a high-protein snack several hours before bed to provide the L-tryptophan needed for your melatonin and serotonin production.

Dr. Glenn Hyman back from surgery, Denver Chiropractic Center’s awesome Halloween idea, and this week’s 1-Page health news

I (Glenn) want to apologize for being unavailable last week from Monday through Wednesday. I had surgery on Monday and was required to take a few days to recover before going back to work. (I actually went back Thursday before I was supposed to. Don’t tell.) I’ll have more to say about this in the near future, but for now, just know that I am back and ready to help you.

Best Halloween idea I’ve ever heard of:

I got this one from a patient years ago: The Halloween Goblin. In order to cut down on how much junk the kids get in relation to Halloween, we offer them the opportunity to pick out a few pieces from their Halloween bounty, and then trade the rest to the Halloween Goblin for a toy. They simply leave the candy on the porch, and the toys magically appear the next day. We’ve been doing this for 5 years now and it works great. I don’t have a problem with the candy per se, but it’s the way it tends to hang around the house that I don’t like. The Halloween Goblin takes care of that. The key is giving the kids the option to participate instead of forcing it on them.

And here is this week’s 1-Page Health News.

Mental Attitude: Benefits of Green Tea. Previous studies have shown that green tea consumption aids in both weight loss and lowering cholesterol levels. Green tea is full of anti-oxidants and has also been known to reduce the risk of esophageal cancer, depression symptoms, wrinkles, the risk of high blood pressure. Green tea also benefits diabetics because it slows the rise of blood sugar after eating. A new study reveals that it may also benefit memory and spatial awareness. (Note: Green tea decaffeinated with CO2 retains as much as 95% of the original anti-oxidant levels. If the ethyl acetate process was used, only about 30% of the anti-oxidants will be retained.) Molecular Nutrition & Food Research, September 2012

Health Alert: $750 Billion Lost A Year! America’s health care system is inefficient, suffers from data overload, and is both complex and costly. Each year, $750 billion (roughly $.35 per dollar spent) is wasted nationwide on inflated administration costs, fraud, and pointless services. These problems can also result in needless patient suffering and deaths. Institute of Medicine. September 2012

Diet: Anorexia. Patients with anorexia have trouble accurately judging their own body size, but not the bodies of others. In a test, when asked if they could pass through a doorway, anorexic patients felt they could not pass through the door even when it was easily wide enough. However, anorexic patients were more accurate at judging others’ ability to pass through the doorway than their own. The study also found a correlation between the perception of the patients’ own ability to pass through the aperture and their body size prior to becoming anorexic, suggesting that the patients may still think of themselves as their previous size. PLOS ONE, August 2012

Exercise: The Elderly. The benefits of exercise are positive for all seniors, including those who are considered frail. The advantages appeared after just three months and included increased cognitive and physical abilities, as well as increased quality of life. Journals of Gerontology, August 2012

Active Rlease Technique / Chiropractic: Lack of Motion. A joint that is not mechanically stimulated will atrophy, leading to degeneration. However, even passive motion (ex: someone else bending your leg for you) is beneficial to cartilage regeneration. (Our work at Denver Chiropractic Center is all about improving joint mobility). Arthritis Care and Research, 2006

Wellness/Prevention: Coconut Oil and Tooth Decay. Digested coconut oil is able to attack the bacteria that cause toothdecay. The study found that enzyme-modified coconut oil strongly inhibits the growth of most strains of Streptococcus bacteria, including Streptococcus mutans (an acid-producing bacterium that is a major cause of tooth decay). Society for General Microbiology, September 2012

Quote: “Ouch.” ~ Glenn Hyman, after surgery.