Partake in a morning of discussions about healthy aging this
May 23, 2012 from 9:00 am to 11:30 am at the Senior Club’s weekly meeting to be
held at the Santee Hall. Aside from the special talk about aging gracefully,
participants can also enjoy the usual offerings of this gathering like meeting
and chatting with friends, playing board games, and joining in the activity of
the week.
For more information, visit www.ci.santee.ca.us.
“Mercury toxicity
should be evaluated in any patient with hypertension, coronary heart
disease, cerebral vascular disease, cerebrovascular accident, or other vascular
disease.” This was the conclusion of an August 2011 study that appeared in the
Journal of Clinical Hypertension.
For those of you lucky enough to not know the term, hypertension is the medical name for high-blood pressure. About one out of every three adults in the United States has high blood pressure (National Center for Health Statistics, 2008) so the odds are that at least one of your parents or grandparents is affected. Or, perhaps it you that has high blood pressure? Either way, this is a study you’ll want to know about since it clearly connects how mercury toxicity (which can be tested for and reduced) can manifest itself as hypertension and other vascular diseases.
Most research studies you hear about on the evening news or popular science programs are full of data and statistics. These types of studies are typically trying to correlate two facts – such as people with higher mercury exposure have greater incidence of heart disease – and may go future to try to establish causation. However, statistical methods don’t ever really settle the causation question. For that we need biochemistry.
Biochemistry is all about understanding the different pathways that nutrients (and toxins) travel in our bodies. This particular study looked at the many internal processes that mercury interferes with in order to establish a biochemical basis for the resulting symptoms - hypertension and coronary heart disease. Here’s what they found.
Mercury:
As a result:
Which manifests in the body as:
Even if you didn’t follow any of the preceding couple paragraphs, you can appreciate the need to ‘connect-the-dots’ between cellular-level processes and downstream diseases. This study connected the dots between high levels of mercury and the many downstream disease states listed. A brilliant piece of work!
So, what should you do if you have hypertension or other types of coronary heart disease? The study authors advise testing for acute or chronic mercury toxicity. Modern mercury toxicity tests are done using urine, blood, hair and toenail samples so they are minimally invasive and results come back fairly quickly.
Houston, M. (2011, August). Role of mercury toxicity
in hypertension, cardiovascular disease, and stroke. Journal of Clinical
Hypertension, 13(8), 621-7.
National Center for Health Statistics. (2008).
Retrieved August 12, 2011, from Centers for Disease Control:
http://www.cdc.gov/nchs/data/hus/hus08.pdf
When: Thursady, May 10, 2012
Time: 10:15 AM to 3:00 PM
Location: San Diego Zoo
Cost: $37.80
Adventurous older adults will get a chance to explore various locations in the San Diego County area this May 10, 2012 from 10:15 AM to 3:00 PM, particularly the San Diego Zoo. Get motivated by the fascinating connections between people, plants, and animals and have some home gardening works started.
Travel-loving people are set to enjoy the sights San Diego County has to offer for only $37.80. Adults over 62 years old must present their senior’s I.D. Also, participants are advised to carpool as transportation is not provided.
Interested parties may sign up via phone and contact 619-258-4100 extension 120.
Sleepless in America?
For more than one in three
Americans, getting a good night’s sleep isn’t as easy you might think. According to a recent poll by the National
Sleep Foundation[1], a
combination of daily stress and lifestyle choices (including nighttime
activities as well as eating and exercise habits) is causing more than a third
of the U.S. population to get fewer hours of sleep than they need. Not surprisingly, the same proportion report
that sleepiness has in some way affected their quality of life.
The Long-Term Prescription for Quality Sleep.
Many studies have focused on
the time we devote (or don’t devote) to sleep.
However, a good night’s sleep is about more than just quantity. It’s also about quality. If you’re sleeping poorly, experts point out
that developing a sensible routine and avoiding certain behaviors around
bedtime can improve your chances of falling asleep quickly and sleeping soundly
through the night. Here are a few of
their suggestions:
When it Comes to Sleep, Little Things Matter More Than You Might
Think. And They Add Up.
While finding more effective
ways to manage stress and making adjustments to your lifestyle can take some
time, there are several “little” things you can do right away that may improve
the quantity and quality of sleep you get.
These things focus on your sleeping environment itself:
Is Your Pillow Doing Its Job?
Let’s face it. You probably don’t give a lot of thought to
the pillow you sleep on. And you
probably didn’t give your pillow much thought when you purchased it either. The truth is that most people don’t. It’s not unusual for a person (or a couple)
to spend thousands of dollars on a high-quality mattress but then buy pillows
that don’t support the head and neck properly.
That’s because—while they understand that sleeping on the wrong mattress
can quickly lead to a backache—they aren’t aware that poor alignment of the
neck and upper back during sleep can lead to other, more subtle problems that
they may not associate with the spine.
If a person’s head is
supported by the pillow at a level that’s either too high or too low relative
to the rest of the body, the neck and upper back can be placed under
stress. Similar stress can also occur
if their upper back is not supported along with the neck (so that the head
tilts forward), or if the head is allowed to roll sideways when the person is
sleeping on his or her back. Symptoms
include snoring, insomnia and waking up with a headache, stiff neck or numbness
in the arms and hands. If you’re
experiencing these sorts of symptoms, you may be sleeping on the wrong pillow.
What Makes a Pillow “Right”?
Choosing a pillow is a very
personal decision. The pillow that’s
right for someone else may not be right for you. Nevertheless, we’ve provided some basic
guidelines that will make it easier for you to choose the right one. The right pillow:
In general, you’re looking for
a pillow that supports your neck, cushions your head and keeps your spine in
alignment. It must be comfortable!
Purchasing Tips
Get an Expert Opinion from the Doctor Who Understands Your Neck and
Back Best
If you’re not sleeping as well as you used to, or if you’re waking up
with a headache, stiff neck or numbness in your arms or hands, we invite
you—and your pillow—to visit our office.
As chiropractic physicians, we understand that the way you sleep affects
your health. And that your health
affects the way you live your life. Call
today to schedule an appointment.
Sometimes a small thing (like a new pillow) can make a big
difference!
(n.d.). Retrieved August 11, 2011, from The Better
Sleep Council: http://bettersleep.org/
CBS The Early Show. (2009, February 11). Purchasing
the Right Pillow. Retrieved August 10, 2011, from
http://www.cbsnews.com/stories/2007/06/19/earlyshow/main2947304.shtml
Gordon, S. J., Trott, P., & Grimmer, K. A. (2002).
Waking cervical pain and stiffness, headache, scapular or arm pain: Gender and
age effects. Australian Journal of Physiotherapy(48), 9-15.
National Sleep Foundation. (n.d.). 2010 Sleep in
America Poll Summary of Findings. Retrieved August 10, 2011, from
http://www.sleepfoundation.org/sites/default/files/nsaw/NSF%20Sleep%20in%20%20America%20Poll%20-%20Summary%20of%20Findings%20.pdf
When: Saturday, April 28, 2012
Time: 10:00 AM to 12:00 PM
Location: Cameron Family YMCA, Santee, CA
Urge your kids to stay fit and healthy and join YMCA’s Health Kids Day on April 28, 2012 from 10 am to 12 pm at the Cameron Family YMCA at Santee, California. Let your kids partake in fun and exciting physical activities that boost not only the body but also the mind. So brace yourselves for a day of fun, play, and discovery as the Y teaches kids and parents how to bridge the gap between health and education.
Understanding the cause
of your back pain is the key to proper treatment. There are many different underlying
conditions that cause back pain. The more common causes of back pain are
described below. Don’t try to make your own diagnosis. A trained chiropractor
that deals with back pain complaints on a daily basis will know what to look
for and what questions to ask you to determine the underlying cause.
As stated earlier, backaches are hard to self-diagnose. The causes listed above are just a few of more common possibilities. If you suffer from acute or chronic backaches, consult a qualified chiropractor for a complete exam.
When: April 7, 2012
Time: 9:00 am to 3:00 pm 4/7/2012 9:00 AM - 3:00 PM
Parking Fee: $5.00
Activity Ride Ticket Cost: $0.50 each
Location: Santee Lakes, Lake 5, 9310 Fanita Parkwa, Santee, California 92071
Join the excitement of continuous egg hunting activities at the Spring Eggstravaganza on Saturday, April 7, 2012 at Santee Lakes. The event is open for kids 8 years old and below on a first come, first served basis. The fun never stops for all ages with the wide variety of treats and entertainment from food, pony rides, crafts, inflatables, carnival rides, petting zoo, primo DJ, bunny photos, and more.
Feel free to contact the special events hotline at 619-258-4100 ext 201 or visit the events website at www.ci.santee.ca.us for more information.
When it comes to the Big Three of exercise - cardiovascular, strength training and flexibility - it's pretty clear whichone can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.
However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance, and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.
How can you include an effective flexibility workout in your fitness program? Here are some guidelines:
Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What's more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you'll experience. A qualified chiropractor, personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.
Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves the stability and mobility of the whole person in his or her specific environment. An individualized stretching program is best to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).
Often the shoulder, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training.
Stretching is an individual thing. Pay attention to your body's signals and don't push too far. Avoid bouncing or jerking movements to gain momentum; this approach can be dangerous.
Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries will need to take special precautions.
Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching.
Don't forget to warm up your muscles before you begin. Walking briskly for 10 to15 minutes is a simple way to do this.
Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching.
Did you know that your emotional state may affect your flexibility? If your body is relaxed, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.
Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance.
It doesn't help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs - they're dedicated practitioners of regular stretching and you rarely see them getting the kind of joint or muscular injuries that humans get!
Your chiropractor is a great resource for functional stretches specific to your needs. Be sure to ask about a customized flexibility program at your next visit.
Inviting all Ladies to be part of the Head to Toe Women's Expo on March 17-18, 2012 at the Del Mar Fairgrounds Exhibit Hall at 10:00 o'clock in the morning.
Feel free to contact 619-491-0677 or visit the events website at http://www.headtotoewomensexpo.com/ for more information.
If you are an office worker you probably spend at least six or seven hours a day sitting on the job. Add more time sitting in the car, at dinner and lounging with some late night TV and the total hours of sitting rockets up to somewhere around ten hours.
When is the last time you thought about how you sit?
Probably never or a long, long time ago.
Promise yourself that you’ll take a critical look at how you sit after you read this article. If you are sitting and reading this online, go ahead and freeze right now and really think about how you are sitting. Compare your sitting position to this checklist:
Proper Sitting Posture Checklist
• Sit with your legs uncrossed with ankles in front of the knees.
• Place both feet firmly on the floor. Get yourself a footrest if your feet don’t reach.
• Your knees should be lower than your hips and the back of your knees should not touch the seat.
• If your chair has an adjustable backrest, move it to support the arch in your low back. If you don’t have a backrest, ask your employer about getting one or invest in it yourself.
• Get up and move around every hour. Take a break from sitting even if you cannot stop working. Make a phone call standing up or close your office door and lie down for a few minutes on your stomach. At the very least, shift your sitting position occasionally.
Why Sitting Posture is Important
Good posture is important for long term health and disease prevention just like daily tooth brushing. And, similar to tooth brushing, habits are formed early and can be hard to break later in life.
Good sitting posture reduces the stress and strain on ligaments. Ligaments are responsible for holding the joints together, so ligament stresses can make you prone to joint injuries. Proper posture also reduces muscle fatigue. When muscles are able to work efficiently they use less energy and don’t get tired as easily. Abnormal motions or positions that are repeated over and over again on a daily basis are contributors to degenerative arthritis and joint pain.
Most adults would readily agree that posture is important. Most of that group would also admit that they don’t actively think about posture…it just happens. For the next 30 days, make an effort to really think about your posture and pause a couple times per day to compare your current position to the checklist provided above. It takes about 30 days of focus to break an old habit or develop a new one, so if you concentrate on your sitting posture for 30 days, you’ll be well on your way to a lifetime of better musculoskeletal health.
As always, if you need a recommendation for a good chair or back rest, ask any member of our team.
Copyright ©2012 Whalen Chiropractic. All Rights Reserved.