Be Water Wise This Summer

Be Water Wise This Summer

Be Water Wise This Summer EASY QUICK QUIZ: Which is a possible warning of dehydration? Thirst Lightheaded Fatigue All the above How many 8 oz glasses of water is suggested to drink every day?   2-3 4-5 6-8 11-13   True or False: The healthiest way to flavor plain water is by adding some soda. True False   The importance of hydration is necessary to keep the body’s systems functioning properly especially during the summer to counteract the heat and humidity. So, how much should you be drinking? There is no scientific consensus regarding, “optimal hydration” and no one specific process for assessing fluid status. Therefore, know the signs to avoid dehydration:   Fatigue/sleepy Constipation Feeling thirsty Headaches/Lightheaded Less frequent urination Dark yellow or amber colored urine Few tears when cryingWater is the most essential and forgotten nutrientWater is essential for maintaining blood circulation throughout the body and a solvent for key biochemical reactions, supplying nutrients and removing waste. It is also the maintainer of body temperature.       12 Healthful Hydration Habits: When exercising during the summer, drink 8 oz of water 20-30 minutes before beginning, 7-10 oz during exercise & within 30 minutes after exercising drink at least 8 oz of water. Always carry a water bottle to sip often. Drink enough water to prevent thirst. Generally drink about 6-8 oz per day. Grab a glass of cold water when feeling frazzled. Sip on a mug of herbal tea in the am and or pm. Eat a diet rich in whole foods including at least 5 cups of fruits and vegetables per day. Drink water during your...
Don’t Let Back Pain Ruin Your Vacation

Don’t Let Back Pain Ruin Your Vacation

Don’t Let Back Pain Ruin Your Vacation Follow these 12 easy suggestions: While in the Car Stretch before long periods of sitting. This will improve circulation and make positioning yourself easier. Support your spine. Bring small pillows or specially designed back or neck pillows to give extra support as needed. Shift positions and stretch often. When you stretch or vary your position, muscle pain will decrease. Stop the car to fully stretch whenever muscles feel exceptionally tight or fatigued. Squeeze the steering wheel when stopped. When at a red light or stopped in traffic, squeeze and release your hands around your steering wheel to decrease tension in your arms, neck and shoulders. On the Plane Exercise before you board. Simply walk in the terminal prior to boarding to keep your muscles from becoming too tense early into the flight. Use pillows to support the natural curvature of your spine. Vary positions, move, and stretch. Stand up in your seat, stretch, and walk about the aisles as needed can prevent strain. A few easy stretches, like lifting your arms over your head and reaching up toward the ceiling or bending forward to touch your toes, can do the trick. Place a book or luggage under your feet. Relieve the pressure in your back by keeping your feet raised about 1 foot off the floor while sitting. Handling Luggage Check bags. The American Chiropractic Association suggests checking all bags that weigh more than five to ten percent of your total body weight. Lifting heavy carryon items above your head can be an invitation to injury. Lift smart. When bending to pick...

What is Spinal Decompression Therapy?

What is Spinal Decompression/Traction Therapy? It is a non-surgical traction type therapy for back, leg, neck and arm pain. Spinal decompression is FDA approved and clinically has an 86% success rate for pain associated with bulging or herniated discs, even after failed back surgery. During the treatment, gentle distraction and relaxation phases are cycled through. A specific spinal disc is isolated and when placed under a negative pressure, a vacuum effect occurs. This effect causes a protruding or herniated disc to be pulled back within the disc by the vacuum created within the disc. Also, this vacuum stimulates growth of a blood supply which results in pain reduction and improved healing at the site of injury. How is Spinal Decompression Therapy Different from other types of Traction? The Decompression unit we have at our office controls the variations in the traction allowing for spinal decompression and eliminates muscle reaction and compression seen with typical traction devices. Since patterns are preprogrammed for ramping up and down, the axial distraction amount allows for higher levels of spinal decompression and disc rehydration. When is Spinal Decompression not recommended? It is not recommended for: pregnant women, severe osteoporosis, severe obesity, severe nerve damage and spinal surgery with instrumentation. However, it can be used after bone fusion or non-fusion surgery. How often is treatment recommended and how long does a treatment take? Treatment plans are specific to each individual’s needs after a thorough evaluation has been performed. Based on the current research, the best results have been achieved after about 20 sessions over a 6-10 week timeframe. Each session takes about 30-40 minutes. To...

How to Be Smart in School in 12 Easy Steps

How to Be Smart in School in 12 Easy Steps As millions of students are beginning a new school year, health, fitness and nutrition play a primary role to insure optimal learning and create abundant energy. Emphasis needs to be placed on providing our youth lifelong advice on sports training, injury prevention, spinal health and posture, healthy eating and hydration. JUMPSTART THE SCHOOL YEAR WITH THESE 12 EASY FITNESS MUST-DOS Eat healthy meals. Eating a well-balanced diet without skipping meals will help maintain an appropriate weight and decrease risk of developing diabetes and heart disease as one becomes an adult. Eliminate all trans fats which includes almost all fast foods. Serve a minimum of 5 portions of fresh fruits and vegetables daily (organic and raw when possible), complex carbohydrates such as whole grains and lean meats, fish (wild) and poultry. Eating breakfast is for brain power. Breakfast will not only increase your overall energy, but also keep your blood sugar levels even and will reduce your cravings and overeating throughout the day. Think of breakfast as brain food that will help improve concentration and improve performance at school. It will prevent a mid-morning slump and reduce the tendency to eat higher calorie snacks.   In a published statement by Tufts University, a link was found between nutrition and cognitive development in children which recognized that “Children who participated in the School Breakfast Program were shown to have significantly higher standardized achievement test scores than eligible non-participants.   No time to eat breakfast? Consider these:   Hard- boiled egg, whole grain bread and fruit Low fat cheese, fruit and low...

The 5 COMPUTER POSTURE SECRETS FOR KIDS

The 5 COMPUTER POSTURE SECRETS FOR KIDS   Workstations need to be properly fit for a child’s body to avoid harmful physical effects that can last a lifetime as repetitive motion injuries (RMI), carpal tunnel syndrome and chronic pain in the hands, back, neck and shoulders. The American Chiropractic Association (ACA) noted a recently published study from researchers at Cornell University and found that about 40 percent of the elementary school children they studied used computer workstations that put them at postural risk.  The remaining 60 percent scored in a range indicating “some concern.”   5 SECRETS TO KNOW Workstation chair: This should fit your child by using an ergonomic back cushion, pillow or a rolled-up towel placed in the small of the child’s back for postural support. Arm supports are needed so that the elbows are resting within a 70 to 135 degree angle to the keyboard. It is best to have two inches between the front edge of one’s seat and the back of the knees. Feet should be placed on a foot rest or similar object so your child’s knees are positioned at about a 90-120 degree angle. Neutral wrist position: Wrists should not be angled up or down, nor should your child have to reach or hold his or her arm away from the body.  Reducing eyestrain and eye fatigue: Your child should have adequate lighting and a no glare screen if possible. The best positioning of the monitor is having the screen at or below the child’s eye level. To accomplish this, you may need to take the computer off its base or stand,...

12 Healthful Hydration Habits

12 Healthful Hydration Habits EASY QUICK QUIZ: Which is a possible warning of dehydration? Thirst Lightheaded Fatigue All the above  How many 8 oz glasses of water is suggested to drink every day? 2-3 4-5 6-8 11-13  True or False: The healthiest way to flavor plain water is by adding some soda. True False The importance of hydration is necessary to keep the body’s systems functioning properly especially during the summer to counteract the heat and humidity. So, how much should you be drinking?  There is no scientific consensus regarding , “optimal hydration” and no one specific process for assessing fluid status.  Therefore, know the signs to avoid dehydration: Fatigue/sleepy Constipation Feeling thirsty Headaches/Lightheaded Less frequent urination Dark yellow or amber colored urine Few tears when crying Water is the most essential and forgotten nutrient Water is essential for maintaining blood circulation throughout the body and a solvent for key biochemical reactions, supplying nutrients and removing waste. It is also the maintainer of body temperature.     12 HEALTHFUL HYDRATION HABITS:   When exercising during the summer, drink 8 oz of water 20-30 minutes before beginning, 7-10 oz during exercise & within 30 minutes after exercising drink at least 8 oz of water. Always carry a water bottle to sip often. Drink enough water to prevent thirst. Generally drink about 6-8 oz per day. Grab a glass of cold water when feeling frazzled. Sip on a mug of herbal tea in the am and or pm. Eat a diet rich in whole foods including at least 5 cups of fruits and vegetables per day. Drink water during your meals. Monitor fluid...

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