Chiropractic Health Newsletter

One simple act can prevent the spread of most diseases. Raise your hand if you know what it is.

According to the United States Centers for Disease Control, hand washing is the single most effective way to prevent the spread of disease.

Most diseases are spread through contact with body fluids. A good example is the common cold. If a person has a cold virus and touches his own mucous, even by simply blowing his nose, and then touches a door handle, the virus can live for a time on the handle. A non-infected person may open the door, touch her eyes inadvertently, and catch the same cold virus. The chance of infection would be substantially lower if both people washed their hands more frequently and were conscious of what they touched.

Sound simple enough? Only 67 percent of Americans wash their hands with anything, even just water, after they use a restroom. In some parts of the country the number is less than 50 percent. This puts them and the rest of the population at risk for a host of infections, ranging from the common cold and flu, to skin infections, digestive viruses and even more serious diseases, such as hepatitis A.

Reduce your risk.

Pay attention to what you touch and wash your hands immediately when in the following situations:

After you use a restroom.

Before and after you eat.

Before you touch your eyes, nose or mouth.

Before and after you prepare food, and after you handle meat or fish, before moving on to other food items.

After you change a diaper.

After you pet a dog, cat or other animal.

After you touch plants or soil.

After you visit a hospital or nursing home.

After you come in contact with any body fluids or touch items that may have come in contact with body fluids.

Know the technique: Scrub your hands for 15 to 30 seconds with regular soap and water (it doesn't have to be antibacterial soap to work) before rinsing. Studies show it is the length of time spent washing, not the type of soap, that makes the difference.  Antibacterial waterless gels can be used if your skin is easily irritated or soap and water aren't readily available. 

Kids tend to spread infections more readily. Teach your kids hand washing tips and techniques and set an example by following them yourself.

 It used to be that osteoporosis was considered a disease that affected only the elderly. We particularly associated osteoporosis with older women whose backs were slightly hunched over or those who could no longer stand up straight. Today, the truth is that an estimated 20 million American women suffer from osteoporosis, and 80 percent of them don't even know it.

Osteoporosis is a chronic, progressive condition that steals bone from the body, leading to fractures of the hip, spine and wrist. Older people can suffer disability and even death from osteoporosis-related fractures. Alarmingly, one in two women and one in eight men will suffer from an osteoporosis-related fracture in his or her lifetime.

Many people confuse osteoporosis with arthritis, and wait for swollen joints and discomfort before being tested. Even though osteoporosis is painless until a bone fracture occurs, it is important to find out how healthy your bones are now and if need be, adjust your lifestyle to avoid this brittle bone disease. The American Chiropractic Association recommends the following tips to maintain healthy bones:

• Start a regular exercise program. Walking, skipping rope, jogging, playing racquet sports, swimming and aerobics are all helpful in reducing the risk of osteoporosis. Exercising for 20 minutes, three times a week, is helpful.
  
  
• Although weight lifting exercises are generally recommended, the National Osteoporosis Foundation says those suffering from osteoporosis should consult their health care practitioner before beginning a weight lifting program because excessive strain on the bones could result.
  
  
• Those with severe osteoporosis and who have suffered from fractures may find Tai Chi, a form of martial arts, to be a beneficial strength training exercise system.
  
  
• People suffering from osteoporosis should be careful when bending and lifting heavy objects, including grandchildren. Bend from the knees, not the waist, when lifting, and try to avoid hunching while sitting or standing.
  
  
• Be sure to include calcium in your daily diet. The National Institutes of Health's recommendations are 1,000 mg/day for post-menopausal women taking estrogen; 1,500 mg/day for postmenopausal women not taking estrogen, and 1,500 mg/day for men and women over 65 years of age.
  
  
• If you are looking for a calcium supplement, try one that's highly absorbable, such as Calcium Lactate from Standard Precess. (available @ our office)
  

• Consider taking additional nutritional supplements, such as vitamin D, C, magnesium, zinc and silica after consulting with your doctor of chiropractic.
  
  
• Eat a healthy, balanced diet, including fresh vegetables, fruit, nuts and seeds. Try broccoli, kale, collard greens, cabbage and turnip greens. Experiment with tofu, salmon, sardines and grains. Low-fat milk and/or yogurt are good sources of calcium. (A glass of low-fat milk and a cup of yogurt add 600 mg of calcium to your daily diet.)
  
  
• Drink 8 eight-ounce glasses of water a day (herb teas, juices and coffee are not a substitute for water.) Avoid caffeine, carbonated sodas, alcohol, baked goods and junk food.
  
  
• Watch your animal protein intake.

Chiropractic Care Can Help...
Talk to your doctor of chiropractic about ways to improve the health of your bones. Doctors of chiropractic are licensed and trained to treat patients of all ages and can help people suffering from osteoporosis lead healthier lives.

Source: https://www.acatoday.org/content_css.cfm?CID=82

 When snow, ice and frigid weather blast into town, watch out, says the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you're not in shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can all pose the potential for spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.

"Simply put, warming up is essential," says Olympic speedskating gold and silver medalist Derek Parra. "In fact, when pressed for time, it's better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. Skipping your warm-up is the best way to get hurt." Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, UT, adds that, "You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe."

Derek Parra and the ACA suggest that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:

• Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
• Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
• Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
• Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.

Shoveling snow can also wreak havoc on the musculoskeletal system. The ACA suggests the following tips for exercise of the snow shoveling variety:

• If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
• Layer clothing to keep your muscles warm and flexible.
• Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.
• When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
• Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
• Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
• Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.

After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a doctor of chiropractic. "I've always believed in chiropractic care," says Parra. "I've used a lot of other treatments for injuries and pain, but the problem doesn't get fixed until I go to a doctor of chiropractic."

source:https://www.acatoday.org/content_css.cfm?CID=89

Fact sheet: Winter Driving

The leading cause of death during winter storms is transportation accidents. Preparing your vehicle for the winter season and knowing how to react if stranded or lost on the road are the keys to safe winter driving.

BEFORE

Have a mechanic check the following items on your car.

·          Battery 

·          Antifreeze

·          Wipers and windshield washer fluid

·          Ignition system

·          Thermostat

·          Lights

·          Flashing hazard lights

·          Exhaust system

·          Heater

·          Brakes

·          Defroster

·          Oil level (if necessary, replace existing oil with a winter grade oil or the SAE 10w/30 weight variety)

* Install good winter tires.
Make sure the tires have adequate tread. All-weather radials are usually adequate for most winter conditions. However, some jurisdictions require that to drive on their roads, vehicles must be equipped with chains or snow tires with studs.

* Keep a windshield scraper and small broom for ice and snow removal.

* Maintain at least a half tank of gas during the winter season.

* Plan long trips carefully.
* Listen to the radio or call the state highway patrol for the latest road conditions. Always travel during daylight and, if possible, take at least one other person.

*If you must go out during a winter storm;

Dress warmly.
Wear layers of loose-fitting, layered, lightweight clothing.

Carry food and water.
Store a supply of high energy "munchies" and several bottles of water.

Contact your local emergency management office or American Red Cross chapter for more information on winter driving.

Winter Car Kit
Keep these items in your car:

·          Flashlights with extra batteries

·          First aid kit with pocket knife

·          Necessary medications

·          Several blankets

·          Sleeping bags

·          Extra newspapers for insulation

·          Plastic bags (for sanitation)

·          Matches

·          Extra set of mittens, socks, and a wool cap

·          Rain gear and extra clothes

·          Small sack of sand for generating traction under wheels

·          Small shovel

·          Small tools (pliers, wrench, screwdriver)

·          Jumper cables

·          Set of tire chains or traction mats

·          Cards, games, and puzzles

·          Brightly colored cloth to use as a flag

·          Canned fruit and nuts

·          Non-electric can opener

·          Bottled water  

Source: http:// www.fema.gov/hazard/winter/wi_before.shtm

Congratulations to Darren Kilbourn on winning our 2009 Buck Pole Contest. His 9 pt. buck scored in at 109 points. He will recieve a $100 gift card to Cabela's.

We would also like to congratulate Lance Taylor as being the winner of our 2nd chance drawing. He will recieve a $25 gift card from Cabela's.

We would like to thank all of our patients who entered this year. Happy hunting and good luck in the 2010 hunting season.

     At least 70 percent of America's 30 million elementary school students use computers, according to a recent New York Times article. As a result of this increased usage, doctors of chiropractic are treating more young patients suffering from the effects of working at computer stations that are either designed for adults or poorly designed for children. Many children are already suffering from repetitive motion injuries (RMI) such as carpal tunnel syndrome and chronic pain in the hands, back, neck and shoulders.

A recently published study conducted by a team of researchers from Cornell University found that 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."

"Emphasis needs to be placed on teaching children how to properly use computer workstations," stated Dr. Scott Bautch, a member of the American Chiropractic Association's Council on Occupational Health. "Poor work habits and computer workstations that don't fit a child's body during the developing years can have harmful physical effects that can last a lifetime. Parents need to be just as concerned about their children's interaction with their computer workstations as they are with any activities that may affect their children's long-term health," added Dr. Bautch.

What can you do?
To reduce the possibility of your child suffering painful and possibly disabling injuries, the American Chiropractic Association (ACA) and its Council on Occupational Health offer the following tips:

• If children and adults in your home share the same computer workstation, make certain that the workstation can be modified for each child's use.
  
  
• Position the computer monitor so the top of the screen is at or below the child's eye level. This can be accomplished by taking the computer off its base or stand, or having the child sit on firm pillows or phone books to reach the desired height.
  
  
• Make sure the chair at the workstation fits the child correctly. An ergonomic back cushion, pillow or a rolled-up towel can be placed in the small of the child's back for added back support. There should be two inches between the front edge of the seat and the back of the knees. The chair should have arm supports so that elbows are resting within a 70- to 135-degree angle to the computer keyboard.
  
  
• Wrists should be held in a neutral position while typing - not angled up or down. The mousing surface should be close to the keyboard so your child doesn't have to reach or hold the arm away from the body.
  
  
• The child's knees should be positioned at an approximate 90- to 120-degree angle. To accomplish this angle, feet can be placed on a foot rest, box, stool or similar object.
• Reduce eyestrain by making sure there is adequate lighting and that there is no glare on the monitor screen. Use an antiglare screen if necessary.
  
  
• Limit your child's time at the computer and make sure he or she takes periodic stretch breaks during computing time. Stretches can include: clenching hands into fists and moving them in 10 circles inward and 10 circles outward; placing hands in a praying position and squeezing them together for 10 seconds and then pointing them downward and squeezing them together for 10 seconds; spreading fingers apart and then closing them one by one; standing and wrapping arms around the body and turning all the way to the left and then all the way to the right.
  
  
• Your child's muscles need adequate hydration to work properly and avoid injury. Encourage your child to drink four 8-ounce glasses of water a day. Carbonated beverages, juices and other sweet drinks are not a substitute.
  
  
• Urge your child's school or PTA officials to provide education on correct computer ergonomics and to install ergonomically correct workstations.

"If your child continues to complain of pain and strain from sitting at a computer, see a doctor of chiropractic," urges Dr. Bautch. "A chiropractor can help alleviate your child's pain and help prevent further injury."

source: http://www.acatoday.org/content_css.cfm?CID=68

  To Our Referring Patients!

As always, Thank you to our referring patients. It is the greatest compliment a patient could give our office.

Penny Miller

Deb Ouwinga

Holly Bailey-Wiltzer

Jamie Eising

Carol Lambert

You???

If you're sick, stop by for an adjustment (you need one!)and don't worry about us. We get regular chiropractic care and take other measures to have excellent immune systems.