6 Ways to Boost Your Immune System This Winter

Well, cold and flu season are upon us once again.  I see ads and signs for flu shots everyday.  It seems you can get a flu shot just about anywhere and for not too much money.  But those shots don't really get your immune system revved up to fight off the bugs over the winter.  Actually it can have the opposite effect.

So, let's talk about some easy things you can do to have the best cold and flu season possible.  By the way, getting a cold or the flu are not the end of the world for most people.  It's simply inconvenient.

1.  Get Adjusted!  I know you saw that one coming!  This is the one thing I do regularly to keep my whole body working at it's best.  It not only relieves aches and pains but frees your nerves up to keep your body at it's peak in every area, whether it be muscles and joints or your stomach and immune system.







2.  Probiotics and prebiotics.  Did you know that 50-90% (depending on what source you read) of your immune system lives in your gut?  That's right! We need bacteria, commonly referred to as germs, in our stomach and intestines to keep our bodies healthy.  So anytime we take antibiotics, the immune system takes a big hit and will not function at it's highest level.  If you have ever taken antibiotics, you should look into probiotics supplements.  A very cost effective way to get probiotics in your system is to make your own fermented foods, kefir, kombucha or yogurt.

3.  Eat Real Food.  Avoid fast food and any boxed pre made foods.  These usually have more preservatives than nutrients, are very cheap, and require little to no work on your part.  It takes time to prepare your meals from real ingredients but the biggest reward is a savings in medical costs.  There are many blogs that will give you tips on meal planning and how to feed you and your family real food everyday without breaking the bank or making you feel like a slave in the kitchen.  There are even meal plans ready made for you with shopping lists and how long you will spend in the kitchen each day.  I subscribe to this one and the recipes have been amazing!  Even the picky eaters in my house have been impressed.

4.  Vitamins and Minerals.  Your body needs a steady supply of vitamins and minerals.  Some of these can only be produced by the bacteria in your gut(see number 2).  When you eat real food, you will be more likely to get the nutrients you need.  Some important immune boosting vitamins are Vitamin D, Vitamin A, B vitamins, Zinc, and Vitamin C.  When you feel some sniffles, supplementing these vitamins will either keep you from getting sick or will at least shorten the time you are sick.

5.  Plenty of rest.  This one is tough for most people.  We live in a society that values productivity above health.  This is certainly seen in our rising healthcare costs.  If more people would listen to their bodies and rest, we would have much better health as a population.  Get enough sleep each night.  When you feel under the weather, don't reach for the symptom suppressors.  Instead go take a nap or go to bed earlier.  I know that's not always possible but you will greatly benefit in the long run if you try for adequate sleep.



6.  Give Hugs.  A 20 second hug stimulates the release of the hormone oxytocin.  This hormone is typically associated with childbirth and breastfeeding but it does so much more!  The release of this hormone helps reduce stress.  The stress hormone, coristol, is the enemy of the immune system.  Because this hormone is part of the fight or flight response, it shuts down the immune system because you do not need that system to run away or fight the "tiger."  So grab a friend or loved one and hug it out for 20 seconds and let some of your stress melt away.

A side note about flu shots:
Flu shots can cause many adverse reactions and I urge you to do research before you line up and let a stranger who is not your primary physician inject you with a toxic substance.  It is safer to have your flu shot recorded in your medical record in case of any adverse reaction.  An adverse reaction can then be linked to the batch your shot came from to help identify if their was a problem with that particular batch. 


What do you do to keep your immune system at its best?

Can you help my Plantar Fasciitis?

First, let's start out with what planter fasciitis is...

Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot.

 

 Causes, incidence, and risk factors:
Plantar...

fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult.

You are more likely to get plantar fasciitis if you have:
• Foot arch problems (both flat feet and high arches)
• Long-distance running, especially running downhill or on uneven surfaces
• Sudden weight gain or obesity
• Tight Achilles tendon (the tendon connecting the calf muscles to the heel)
• Shoes with poor arch support or soft soles

Plantar fasciitis is seen in both men and women. However, it most often affects active men ages 40 - 70. It is one of the most common orthopedic complaints relating to the foot.

Plantar fasciitis is commonly thought of as being caused by a heel spur, but research has found that this is not the case. On x-ray, heel spurs are seen in people with and without plantar fasciitis.
Symptoms

The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.

The pain is usually worse:
• In the morning when you take your first steps
• After standing or sitting for a while
• When climbing stairs
• After intense activity
The pain may develop slowly over time, or suddenly after intense activity.
(original article found here)
1. Wapner KL, Parekh SG. Heel pain. In: DeLee JC, Drez D Jr, Miller MD, eds. DeLee and Drez’s Orthopaedic Sports Medicine. 3rd ed. Philadelphia, Pa: Saunders Elsevier; 2009:section F.
2. Abu-Laban RV, Ho K. Ankle and foot. In: Marx JA, Hockberger RS, Walls RM, et al, eds. Rosen’s Emergency Medicine: Concepts and Clinical Practice. 7th ed. Philadelphia, Pa: Mosby Elsevier; 2009:chap 55.
3. Silverstein JA, Moeller JL, Hutchinson MR.Common issues in orthopedics. In: Rakel RE, ed. Textbook of Family Medicine. 8th ed. Philadelphia, Pa: Saunders Elsevier;2011:chap 30.

I think everyone has experienced this at some point whether they realized it or not.  I went through it once and didn't realize that my foot pain was actually planter fasciitis. 

So now that we have an idea about what it is and what it feels like, what can a chiropractor do to help?

Obviously the first thing I'm going to do is examine your spine and your foot.  Even though you feel the pain in the foot, the true culprit could be found in your spine.  If I only looked at your foot, we may miss a bigger problem somewhere else.  Many times, the ankle joint is misplaced contributing to the foot pain.

There are also exercises that can help with a fallen arch and reduce foot pain.  Also, look at my post on heel spurs.  Call and make you appointment today!!

Am I dehydrated?

We went on a family vacation to Disneyworld on Labor Day weekend and that was hot and exhausting!

  The first day we did not do a good job drinking water because coke products were more readily

available.  Boy did we all feel crappy!  We were grumpy, had headaches and our legs and feet were hurting.  My hands and feet were swollen from all the walking.  The kids faces were red.  My husband couldn't remember little things which is way weird for him.  It's kinda scary now that I think about it.  We were exhibiting signs of heat exhaustion and possible heat stroke with some dehydrations thrown in.  It's a good thing we would take a break midday to cool down, rest and rehydrate.  The second day we were there, we payed a lot more attention to our water intake and took some breaks in the air conditioned stores an restaurants.



After that experience, I wanted to share with y'all some facts about dehydration.  I know that the weather is turning cooler but we can be dehydrated anytime of year.  More often than not, muscle aches and pains are due to dehydration.

Can Chiropractic help with Heel Spurs/Bone Spurs?

 

 Basic Bone Spur Facts 

 

• A bone spur is a tiny pointed outgrowth of bone.

• Bone spurs are usually caused by local inflammation, such as from degenerative arthritis or tendonitis.
• Bone spurs develop in areas of inflammation or injury of nearby cartilage or tendons.
• Bone spurs may or may not cause symptoms. When they do cause symptoms, the symptoms depend on their location.
• Bone spurs can be associated with pain, numbness, tenderness, and weakness if they are irritating adjacent tissues.
• Bone spurs are detected by radiologic testing, such as with plain X-rays, ultrasound imaging, MRI scan, CT scan, and myelograms.
• Bone spurs are treated only if they are causing symptoms. Initial treatment is directed toward decreasing inflammation and avoiding reinjury when possible.

What causes bone spurs?
Bone spurs are usually caused by local inflammation, such as from degenerative arthritis (osteoarthritis) or tendinitis. This inflammation stimulates the cells that form bone to deposit bone in this area, eventually leading to a bony prominence or spur. For example, inflammation of the ligament that surrounds a degenerating disc between the vertebrae (the bony building blocks of the spine) is a very common cause of bone spurs of the spine. Inflammation of the Achilles tendon can lead to the formation of a bone spur at the back of the heel bone (calcaneus bone). Inflammation of the tissue on the bottom of the foot, plantar fasciitis, can lead to a bone spur at the underside of the heel bone. These bone spurs are sometimes referred to as heel spurs. A bone spur is medically referred to as an osteophyte.
 

Where do bone spurs occur? Bone spurs develop in areas of inflammation or injury in nearby cartilage or tendons. Common locations for bone spurs are in the back, or sole, of the heel bone of the foot, around joints that have degenerated cartilage, and in the spine adjacent to degenerated discs.

What are symptoms of bone spurs? Bone spurs may or may not cause symptoms. When they do cause symptoms, the symptoms depend on their location. Bone spurs can be associated with pain, numbness, and tenderness if they are irritating adjacent tissues, such as skin, fat pads, nerves, or tendons.

Heel spurs cause local foot pain, tenderness, and sometimes swelling. This can lead to difficulty walking due to pain at the bottom of the foot with weight-bearing. Sometimes there is accompanying inflammation of the entire bottom of the foot (plantar fasciitis) when the heel spur occurs in the bottom of the heel bone. Occasionally, bone spurs in this location are a result of inflammatory arthritis, such as from reactive arthritis, ankylosing spondylitis, or diffuse idiopathic skeletal hyperostosis (DISH or Forrestier's disease).

Spurs in the spine can pinch adjacent nerves to cause numbness, tingling, and pain as well as weakness in the area of the body supplied by the affected nerve.
Some bone spurs do not cause symptoms and are incidentally detected by X-ray tests that are performed for other reasons. These spurs may have formed because of past injury to nearby tissues, such as tendons, that caused local inflammation of the bone, leading to the development of the bone spur.

How are bone spurs diagnosed? Bone spurs are detected by radiologic testing, such as with plain X-rays, ultrasound imaging, MRI scan, CT scan, and myelograms.

REFERENCE:Fauci, Anthony S., et al. Harrison's Principles of Internal Medicine. 17th ed. United States: McGraw-Hill Professional, 2008

 

 

How can a Chiropractor help with Heel Spurs and Bone Spurs?

 

A chiropractor will assess your spine and other joints to see if there is misalignment and interference with nerve function (subluxation).  If a subluxation is present, the doctor will then remove the interference by adjusting the joint.  Once normal function and nerve flow are restored, the pain from the heel spur will reduce or go away completely.  This will most likely take more than one visit. 

At home, it is your job to take steps to reduce inflammation in your body to prevent future bone spur development.  This would include drinking plenty of water (at least 64 oz per day) and also eliminating any dietary causes of inflammation such as excess sugar intake.

 

 

 

 

 

 

 

 

 

 

Do you believe in germs?

Well, we know germs (bacteria and viruses) exist, but do they cause all disease?  The real question is: Why do some people get sick while other don't?

For example, let's say we have a group exposed to the same salmonella contaminated batch of spinach.  We have some people that die, some that get diarrhea, some that vomit, and some that experience no problems at all.

Why do they each experience different things?  What is the difference between the people that die and those that have no problems?

Typically the people who die from some bacteria or virus have compromised immune systems.  Basically, their bodies aren't working like they are supposed.  While those with no symptoms typically have strong, healthy immune systems.


So I do believe in the existence of germs but not that I will always get sick when exposed to them.  You need fertile soil (your body) for the seed (germ) to be able to flourish.

This week both Dr. Gomez and I have had colds.  We are commonly asked what we do when we get sick.  First, check in and make sure we have been taking care of our bodies with rest, good food, plenty of water and getting adjusted.  I choose not to take any over the counter medications because they suppress symptoms and keep you feeling crappy longer.  What I will take are some extra vitamins to give my immune system a boost and as much extra rest as I can get! 

What do you do to boost your immune system?

How does a skeleton know when it is raining?

It can feel it in it's bones!! Hahaha!

I love corny jokes.  I love laughing in general.  It's so much more productive to laugh than to cry.  Both laughing and crying use the same physiological mechanism to release tension.  It's just more fun to laugh!  Plus, crying makes your face look all blotchy and not too pretty.

I found an article that gives good details about how laughing helps the body regulate itself.  Be sure to check it out here. 

Here are 10 Reasons why laughing is good for you:


1.  Boosts the immune system
2.  Energizes organs
3.  Reduces aggression
4.  Boost your social skills
5.  Manages Pain
6.  Impacts blood sugar levels
7.   Provides a boost of exercise
8.  Improves blood pressure and blood flow
9.  Helps coping skills
10.  Decreases stress


So whatever makes you laugh that deep, gut-busting, tears-in-your-eyes, can't catch your breath laugh, find it and do it everyday!

What's your favorite corny joke?

Is your handbag giving you arthritis?

** I saw this great article on Anatomy in Motion's facebook page and thought I would share it.  I carry a purse that can get quite heavy at times and I feel the effects of that!  Check our their page.  They post some really great articles about the body.

 

 

 

 

Is your handbag going to give you arthritis? Not to mention slipped discs and bad knees? How lugging around a heavy load can put years on your body!
By LAURA TOPHAM

Studies show half of women suffer pain from carrying heavy handbags — and ...now men are also suffering, according to new research by the British Chiropractic Association.

‘Heavy man-bags — weighing, on average, 6.2kg — put unbalanced strain and stress on the body, which can lead to pain, poor posture and health problems,’ says Rishi Loatey, of the British Chiropractic Association. ‘I’ve noticed a spike in patients experiencing pain in the neck and upper back due to carrying around heavy loads more frequently,’ he adds.

There, my movements while walking were recorded and analysed — both with and without my weighty 9lb-plus handbag — to see the effects. The results were startling.

‘Carrying a bag has a huge impact on posture and movement,’ says Bupa physiotherapist Russell Stocker. ‘Though you might not notice it, your body dramatically adapts and compensates. This was even more pronounced when wearing high heels.’

NECK

When you carry a bag, your neck naturally leans away from the load to help carry and balance the weight.

This causes tension on the carrying side of the neck and compression on the opposite side.

‘Craning your neck means increasing the distance between the neck and the shoulder,’ says Russell.

The problem is that this is just where a bundle of nerves come together (forming the brachial plexus) before running into the arm; the strain can lead to neck pain and muscle inflammation.

Over time, this could trigger an ‘acute episode’, he says — the muscles can spasm, restricting movement and causing pain.

SHOULDERS AND BACK

The shoulder bearing the load is rotated backwards and raised all the time, explains Russell.

This affects the muscles running down the upper back, the shoulder blades and those supporting the spine — they tire and spasm.

As Bupa orthopaedic physician Dr Leon Creaney, explains: ‘Fatigued muscles won’t hold the spine correctly, so it will slip into poor posture — slumped with curved back and shoulders.’

Long term, this can lead to painful arthritis in the facet joints. These are tiny joints running all the way along the spine on either side The vertebrae and the discs — the ‘cushions’ of cartilage that sit between the vertebrae — could also be affected. "The side of the body not carrying the bag leans away from it, crunching the lower back on this side, while extending it further on the other,’ adds Russell.

This compresses the vertebrae, wearing them down.

Carrying a heavy bag can, over time, also cause disc degeneration and prolapse, says Dr Creaney. This is when the soft tissue inside the disc ruptures out of it, pressing on the nerves.

‘This can be agonising, and even require surgery’ he explains — ‘and carrying a heavy bag could lead to faster disc degeneration.

‘Bearing a heavy load on one side could also cause the spinal nerves to become irritated or compressed — possibly leading to sciatica (pain in the buttock and thigh), which is also very painful.’

ARMS

The arm carrying the bag remains very static while walking to keep the load still and balanced.

‘This is quite different to the natural swinging movement we make when walking,’ says Russell.

‘Without the normal arm swing used as a balance mechanism, this can make you slightly unsteady and actually mean you need greater effort to move forwards.’

The nerves in the arms can also become irritated by the pressure of the bag, leading to chronic pain.

HIPS AND LEGS

In the long term, women can develop arthritis from increased pressure. ‘Carrying a bag makes you walk differently, and that changes the way forces act through the skeletal system, which could cause problems and pain,’ says Russell.

The greater the load of the bag, the more pressure on the leg joints. Over a long period, force on the knees can cause wear and tear and joint problems.

‘With a heavy bag you also take shorter steps — an adaptation your body probably makes to control the load better and remain upright,’ he adds.

First Seen Here: http://bit.ly/UH4chL

4 Ways to make Back to School time easier

HOMEWORK!!  TESTS!!  SPORTS!!

I think of these things at back to school time but I also think about what happens to our bodies when we get back in the swing of things again.  Homework and tests usually mean overloaded bookbags.  Sports mean a never ending schedule of practices and games.  Both of these things can take a toll on a kid's body (on parent's too!). 

 Here are some things to do to make this transition easier:

1.  Get adjusted!!   Any stress, whether it be physical, emotional or chemical can cause your spine to be out of alignment.  Seeing your chiropractor regularly helps your body adapt to all the changes so much better.  Just ask teachers!  We see many school teachers in our office, especially at back to school time.  They have a very hard job dealing with all those kids every day!!


2. Come up with a plan or routine to make things easier.  It's almost like a second chance at New Year's Resolutions!  Think back to those resolutions you made in January.  Maybe you wanted to lose weight, exercise more, watch TV less, spend more time together as a family, etc.  This is the perfect time to check in and see how you are doing with all those things or to make new "back to school resolutions."

3.  Don't overdo it!  Look at your schedule and make sure it's not so packed that you have no free time.  We all need time to recharge and should have that time built into our schedules.





4.  BREATHE!!  Yes, breathe.  Take a deep breath and know that you will get back into the swing of things.  Taking a deep belly breath also helps settle down your stress (fight or flight) response.  So everyday, especially at the end of the day, stop and take a few deep breaths to settle down before going to sleep.  The quality and quantity of sleep you get will affect your attitude and your ability to make it through the day. So breathe!!


At my house, school starts this Thursday.  Last night we started to implement some of the changes we are making for the school year.  We turned the TV off at 6.  We read some books together and played Candyland, all in an effort to get to bed earlier.  I refuse to get up at 5:30 am until the day we absolutely have to!  Thank goodness we only have to get up that early 2 days this week!  Somehow we will get back into the swing of things and so will you! Hang on until November 3rd and you will be rewarded with an extra hour of sleep!


How are you preparing for back to school?

What is a Chiropractic Lifestyle?

For me, a Chiropractic Lifestyle is made up of the following components:

1.  Getting my spine checked for subluxations 1 time a week.  Not everyone will need to see their chiropractor once a week.  Many, if not most, of my patients come back once a month or once every 2 months.





2.  Eating a balanced diet.
 I try to follow the nutritional advice in books such as Nourishing Traditions and Deep Nutrition.









3.  Drinking plenty of water.  Take your body weight and divide it by 2.  That will give you how many ounces of water you need to drink each day.  Remember, water has no color or flavor!

4.  Getting good sleep each night.  For me 7-9 hours of sleep are best.  I'm still trying to find the perfect pillow that doesn't leave my neck sore and tight in the morning.

5.  Exercise.  I like to do interval training 2-3 times a week.  I try to fit yoga in at least once a week to soothe my body and mind.

6.  De-stress!!  This is a tough one.  Exercise is one way to de-stress but I need to do more to address my spiritual health.   I do that by going to church, singing my praise to God, praying.  I'm trying to fit in some meditation and deep breathing everyday to keep my mind from running a mile a minute.




7.  Be as free of chemicals as possible.  This includes avoiding unnecessary pharmaceutical intervention whether it be over the counter prescription.  Most medications simply mask the symptom instead of addressing the cause of the problem.  Look deeper to find the cause.  It usually takes more work to fix the cause than to cover the symptom.  Also avoid exposure to harmful chemicals found in many of the products we use every day.  For example, I use coconut oil as my moisturizer, a mixture of Baking soda and water as shampoo, I make my own laundry detergent, dishwasher detergent, bug spray and deodorant.  There are so many DIY sites that give you instructions to make just about any household product. One of my favorites is diynatural.com.  This was the first site to show me how simple it is to make your own products.


It will be different for every person.  To avoid every harmful thing is unrealistic.  Start by picking something you can do.  For some people the most they can handle is going to the Chiropractor and that is okay!  Once you've gotten a handle on one thing, begin to work on another.  It would be very difficult if not impossible to try to make every change at once.  Don't compare your beginning to someone else's middle.  You will always be discouraged.  Simply do the best you can with what you've got.

Getting my spine checked is a no brainer for me.  The rest of the stuff on the list takes some extra work on my part.  I am on this journey of health right along with you and I am not perfect! 


What are the steps you've taken to regain or maintain your health?

Is it normal to feel lightheaded after an atlas adjustment?

Yes, it is within the range of normal "side effects" of getting an atlas adjustment.  It is a rare occurrence in low force adjusting techniques such as Atlas Orthogonal.

Take a look at the anatomy of the upper cervical spine.  Three muscles attach to the skull, atlas (C1) and axis (C2).  Through this triangle of muscles, known as the suboccipital triangle, passes the C1 nerve, vertebral artery, and venous plexus.

 

The muscles of the suboccipital triangle are responsible for fine movement of your head.  The big muscles like the trapezius, sternocleidomastoid and other large muscles move the head but there motion is refined by the smaller muscles of the suboccipital triangle.

You can see that 2 of the 3 muscles attach to the transverse process of the atlas.  If the atlas is out of alignment, the movement of these muscles will be affected along with the nerve and blood supply to the head.

When the misalignment is corrected through an adjustment, the rapid influx of blood and nerve impulses can cause the feeling of lightheadedness or dizziness.

What is health?

What is Health?

The World Health Organization's definition of health is "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity."

So, what does that actually mean? 

Does health mean we never feel anything that is uncomfortable? Or does it have to do with all your body systems functioning properly?

Let's look at some examples: