When looking for the right ergonomic chair for you, it is important to find one suited to your needs. With so many ergonomic office chairs on the market, it’s important to research them, since there is no single chair that could be labeled the “best.” There are specific features that should be considered when looking for a desk chair, such as adjustable seat height. Your feet should be flat on the floor with your thighs at a horizontal position, and your arms should be even with the height of the desk. Having an adjustable armrest is also beneficial, since users can rest their arms and relax their shoulders, which can eliminate significant tension while working. You should also look for a chair with a seat that has sufficient width and depth to support anyone that will be using the chair regularly. While working, you should be able to sit with your back resting against the back of the chair. In addition, the back should also be adjustable in its tilt forward and backwards.

Many chairs are really not specifically designed to support the lower back.  That is going to be an issue for anyone who spends much time sitting there–whether for recreation or for work.  Support for our lumbar spine, or our lower back, is very important.  Our spinal curve, known as a lumbar lordosis, has an inward curve in the lumber spine, and sitting for too long without supporting it will lead to slouching and straining the structures of the lower spine.  An ergonomic chair must offer lumber support and adjustment so the user can properly fit the chair to the inward curve of the lower back.  Additional things to also consider are the seat material: is it comfy? An ergonomic chair with a swivel on the chair can help you reach different areas of your desk without strain AND without unnecessary twisting.

After researching the properties of the ergonomic chairs on the market, you need to consider your specific job and what functions you need to perform. Consider your priorities and properties you need for your ergonomic chair. Once you’ve decided on the chair for you, explore stores to try the chairs out. See if they’re comfortable and meet your needs.  Shop around because price and quality vary tremendously.

I’ve met many people through the last 12 years of practice that are somewhat a desk chair connoisseur.  Unfortunately, no matter how good the chair, a spine that is not balanced will eventually cause problems that are chronic and unrelenting.  Chiropractic care works on the scientific fact that your spine is the lifeline between the brain and the rest of your body.  Proper balance (which begins with how the head is sitting upon the upper neck) is essential for not only feeling your best but (and just as important) moving and functioning at your best.

References Used:
[1] http://www.spine-health.com/wellness/ergonomics/office-chair-ergonomic-chair-alternatives-traditional-office-chairs
[2] http://www.wikihow.com/Choose-an-Ergonomic-Office-Chair
[3] http://www.officechairadvice.com/

Chronic pain may also start suddenly, but what differentiates it from acute pain is that it persists; it extends beyond the normal range required for healing. Accidents and diseases can result in pain that lingers long after the event that caused it. The problem is that the longer we feel a chronic pain, the more our bodies and brains compensate and change to accommodate it. This can lead to not only a decreased sense of well-being but actual degradation of our physical health. Medical treatment of chronic pain tends to rely on drugs to mask or reduce the pain, but rarely addresses the root cause of the pain. Chiropractic treatment has been found to be a safe, drug-free, non-invasive treatment for many types of pain, but may be most effective when dealing with chronic pain.

We can define chronic back pain as pain that has persisted longer than three months. The pain may be neuropathic (caused by actual nerve tissue damage, and usually experienced as a sharp pain or burning sensation), or nociceptive (caused by an injury or a source outside the nervous system, experienced as a constant dull ache). This type of chronic pain commonly occurs in adults between the ages of 30 and 50, but may also appear in other age groups as a result of lifestyle practices or injury.

Chronic pain due to nervous system irritation or nerve injury can lead to a number of corollary symptoms – lower back pain, changes in posture or stature, lack of mobility, problems with balance, and over time, actual muscle loss. Chiropractic can be very effective in treating these conditions. Because the long-term goal of chiropractic is to create a healthy spine as the basis for general wellness, it can also help to reestablish normal functioning and eliminate the root causes of chronic pain. Many chiropractors are also trained in methodologies such as trigger point therapy and massage, which have been shown to alleviate chronic pain. Your chronic pain treatment may also include some form of exercise plan, either on your own or under the supervision of a physical therapist, to help you rebuild your strength in the affected areas.
If you are experiencing this kind of pain, consult with your chiropractor to assess whether it may be successfully treated with chiropractic adjustments and/or related therapies. Chiropractic care can be very effective in treating chronic pain on its own, but also integrates well with traditional medical care, without the risk of drug side effects or surgery. Chiropractic treatment may be an effective approach for you to help with long term pain management, and possibly achieve the elimination of the pain itself.

Resources:
http://www.altmd.com/Articles/Chiropractic-and-Chronic-Pain

Sources of indoor air pollution
Indoor air pollution can come from sources such as gas, oil, coal, kerosene, and wood burning products. Certain building materials can increase pollutant levels, such as asbestos, damp carpets, certain pressed wood products. Household cleaning, renovation and hobby products can be sources of indoor air pollution, as can central heating and cooling systems. Finally, outdoor sources such as pesticides, radon, and outdoor air pollution can contribute to indoor air pollution in your home.
Whether or not any of these things results in poor or dangerous indoor air quality depends on many factors. These factors include the age of the source, the quantity of pollutant it releases, how hazardous the pollutants are, and how well maintained the source is. For example, a gas stove emits carbon monoxide, but a properly adjusted stove emits far less than an improperly adjusted stove.

Effects on health
Poor indoor air quality can result in a variety of symptoms including nose and eye irritation, sore throat, dizziness, headache, and fatigue. These symptoms are treatable and, if the exposure to the pollutants is stopped, usually go away quickly. More serious illnesses, such as asthma pneumonitis, and humidifier fever are also possible consequences of poor indoor air quality.   Your age and your general health status affect your sensitivity to indoor air pollutants, as does your genetic makeup, which varies from person to person. Sometimes the symptoms resemble those of a viral or bacterial infection, so it can be hard to know if the problem is due to indoor air pollution. It is important to note the time and place the symptoms started, and if they change depending on location. If the symptoms fade when away from home, for example, indoor air quality problems are a likely source of the problem. Some health effects take years of exposure to develop. They include cancer, heart disease, and respiratory diseases. Because these illnesses are so serious, it is a good idea to ensure good indoor air quality in your home at all times, even if no one living in your house has any symptoms. This is accomplished by eliminating sources of pollution or reducing their emissions, improving ventilation in the home, and by using effective air cleaners.

References
An Introduction to Indoor Air Quality (IAQ). http://www.epa.gov/iaq/ia-intro.html

One of the greatest advantages of biotin is that it has been shown to increase glucose tolerance and reduce insulin resistance, which is helpful for those with Type 2 diabetes. In studies performed on adults with Type 2 diabetes, supplementation with biotin reduced blood sugar levels by half.

Though biotin can’t be absorbed topically through either the hair or skin (making shampoos and cosmetics ineffective), taking biotin supplements is very effective.  Biotin is produced naturally by your body’s own intestinal bacteria (another reason to consider adding probiotic supplements or yogurt).  An insufficient amount is common.  Particularly high-risk groups include those drinking excessive alcohol, smoking cigarettes or eating raw eggs.

One of the best sources of biotin is egg yolks (cooked eggs only).  Avidin, a  glycoprotein found only in raw eggs, will bind to biotin and prevent absorption.  Other dietary sources of biotin are Swiss chard, liver, tomatoes, carrots, yeast and soy.

Common symptoms of biotin deficiency include thinning of the hair (often with loss of hair color), and red scaly rash around the eyes, nose, and mouth. Other symptoms include depression, listlessness, hallucinations, and tingling in the arms and legs.  Additional signs/symptoms include seborrheic dermatitis, cradle cap in infants (with the characteristic pale yellow or white crusty growth on the scalp), brittle nails, lack of muscle tone, lack of coordination, and muscle pain.  Biotin may also be indicated in peripheral neuropathy and Parkinson’s disease.

It is especially important that pregnant women get sufficient amounts of biotin due to rapid breakdown.  Therefore, deficiency in the first and third trimesters is relatively common. My biotin supplement recommendation is 300 mcg per day based on available research.  There is no known toxicity given the water-soluble nature of all B vitamins, and you may be interested to note that most “mainstream” supplements are severely lacking in this crucial nutrient (usually all B vitamins).  Check your multivitamin to find out if you may be missing out on the benefits of this important nutrient!

In fact, chiropractic care is very effective as alleviating colic, ear infcetions, sleep problems, and nearly any musculoskeletal concern including difficulty or instability in walking.   Chiropractic care can also be preventive. As children are very active, there can be a great deal of stress placed on certain parts of the body. Regular chiropractic checkups can help ensure a properly aligned spine as the child grows, resulting in better functioning and less risk of injury.

Chiropractic is a good choice for mothers that wish to minimize drugs or surgery, as care will always be directed towards strengthening the body.  Remember:  the power that MADE the body HEALS the body.  It doesn’t come from a pill bottle.

Still not convinced?  Children of chiropractors get adjusted regularly, and grow up with much less health problems, and much fewer visits the doctor’s office.  That translates into a healthier and happier childhood!

References
•    http://www.wisegeek.com/is-infant-chiropractic-care-safe.htm
•    http://www.chiropractor-finder.com/chiropractors-for-babies-and-children.html

Incidental exercise is the physical activity we get throughout the day when we move around. You don’t have to go to a gym, change your clothes or complete a routine. Incidental exercise can make a real difference in your calories burned, especially if done consistently, and a pedometer is an excellent device for measuring it.
Of course, a pedometer also measures intentional exercise, such as regular walks or runs you may take during the week. However, you can actually rack up a lot of exercise incidentally. The important thing to realize is that most of the time, you have a choice to move around or not. There are probably some hours you must spend seated at a desk, but there are many hours during the day that you might choose to sit instead of doing something active. You will have to make the effort, and if you do, you’ll notice the difference.
Pedometers don’t cost much and you’ll hardly notice it’s there, but studies have shown that simply wearing a pedometer increases our motivation to get up and move around significantly. Keeping a log of your daily steps is a wonderful way to monitor your progress and get even more motivated.

Once you’ve got that pedometer, here are some ways to increase incidental exercise in your life:
o    After establishing a baseline, increase your number of steps by 10% each week. Aim for 10,000 steps per day. That meets most fitness guidelines for daily exercise.
o    Is it really that far to the shops? Is there anything you can walk to that has something you need on a regular basis, so that you could leave the car behind once in a while (or more often)? That would save the environment, gasoline expenses and improves your health.
o    If you must drive absolutely everywhere, park farther away from the shops so you have to walk a bit.
o    I know the stairs are hard. But if you take them regularly, you’ll go a long way towards improving your fitness level, burning calories, and just feeling invigorated. And it gets easier with practice! Stairs are one of the higher intensity activities you can do.
o    Get off the train or bus a couple of stops early and walk the rest of the way.
o    Include a 10 -or 20-minute brisk walk every day at lunch. You’ll be amazed how a walk can help you de-stress and refresh your mind for the afternoon ahead.
o    Take your dog for an extra walk each day. He’ll love you for it.
Incidental exercise will keep your metabolism up, which can boost your energy levels and help you sleep better, and of course, you’ll burn more calories. If you put enough effort into it that your heart and lungs have to work a little harder than usual, you’ll improve your fitness level, too.

The nutrients in any vegetable begin to deteriorate as soon as it’s harvested, including those all-important cancer-fighting antioxidants. The sooner a vegetable is eaten after it’s picked, the more nutrients it has. Having a home garden is ideal, as you can simply walk out your door, pick what you need and plop it straight into the cooking pot or salad bowl. Of course, not everyone has the space or time for a garden, so what’s the next best thing?

If you have a nearby farmers’ market, the veggies from there are usually grown locally and are generally fresher than what you can get at the supermarket. Barring that, the next best choice is, surprisingly, frozen vegetables.

What most people don’t know is that frozen food can often be more nutritious for you than fresh, especially if the fresh variety has been transported over a long distance. If you’re living in New York and are eating fresh peas grown in California, those peas have endured a number of days in a truck before arriving at your market.

Also, any sugars in the vegetable begin to convert to starch from the moment it’s picked, which is why freshly picked corn straight from the farm is so much sweeter than the kind that’s been sitting in the supermarket for a few days. However, frozen peas and many other vegetables are generally flash frozen on the spot where they are harvested, preserving those nutrients.

Cooked vegetables are generally not as nutritious as raw, though if you do cook them be sure to do it only long enough make them tender. The longer they cook, the greater the nutrient loss. There are, however, some exceptions. Tomatoes, for example, provide greater amounts of lycopene when they are cooked than when eaten raw. Cooking breaks down the plant’s cell walls, releasing greater amounts of nutrients including lycopene, a well-researched nutrient for for prostate health.  Zucchini, carrots and broccoli are best eaten cooked for this reason.

Canned vegetables are generally lowest in nutrients, as so many vitamins are lost in processing under high heat. The water-soluble vitamins B and C and polyphenols are easily lost when canned or boiled. Researchers at the University of California found that between 85 and 95 percent of the vitamin C in canned peas and carrots were lost in processing. The vegetables containing fat-soluble vitamins such as A, D E and K can be steamed or boiled, however, without losing a great amount of nutrients.

Raw vegetables are generally best, but if you find eating raw veggies unappealing to the point where you avoid them, it’s fine to eat them lightly cooked. Better to get some healthy nutrients than none at all!

A recent study conducted at the University of Westminster has concluded that there are people who are at their best and who are ready for action first thing in the morning, and another group who just cannot do mornings well. This may seem obvious, but why are some people early birds, and others night owls? The group who were awake early in the morning was found to have higher levels of cortisol, a stress hormone, than those who prefer to sleep in. The results of this study indicate that there may be a physiological difference between early risers and late sleepers. The difference in cortisol levels may also contribute to different temperaments between the different sleep groups. Those who awaken early in the morning, tend to be busier and more concentrated, but are also angrier and have less energy at the end of the day than their late-rising counterparts. In late-riser group, people are more likely to be relaxed and less busy. Cortisol is a hormone known to affect both mood and concentration. While it’s hard to specify an ideal time to get up in the morning, if you’re feeling stressed there is an increased chance you’ll feel better if you add an extra half an hour of sleep to your night.

What about the effects of sleep deprivation? It is well known that sleep deprivation can be dangerous, especially if you are driving or using heavy machinery. The effect on driving may be as dangerous as driving under the influence. Not sleeping enough can also suppress your immune system and increases your perception of pain.
Most scientists believe eight hours of sleep is a safe amount and is enough to function comfortably. If you’re alert during the day, then chances are you’re sleeping enough. However if you feel a dip during the day, then even a 10- or 15-minute nap can make a big difference in your concentration and performance.  If you can’t get enough sleep on a certain day, you can always make it up afterwards. Sleep longer by going to bed earlier, sleep in on the weekend or even take a nap to help to replenish the sleep debt left. In general, however, try to have a regular sleep schedule to keep your body as rested and ready-to-go as possible.

What has sleep got to do with chiropractic?  Well, obviously, pain can limit sleep…and it does for millions of Americans.  But less obvious to most is the upper neck region has direct ties to chronic insomnia.  The following testimonial reflect both:      My lower back had been hurting for two years before coming in to see Dr. Sooley. Since then, I can do my daily activities and I am more flexible, in less pain and sleeping better….and they are very respectful and polite. My care here has been helpful and they are friendly. They are the best! Kaley Kidwell, 2010 (signature on file)
References:
Clow A, Hucklebridge F, Stalder T, Evans P, Thorn L. Neurosci Biobehav Rev. 2010 Sep;35(1):97-103. Epub 2009 Dec 22.
Sleep Requirements.  Available at: http://www.webmd.com/sleep-disorders/guide/sleep-requirements
Getting Enough Sleep.  Available at: http://www.netdoctor.co.uk/womenshealth/features/gettingenoughsleep.htm

The regular intake or production of Vitamin D in our bodies can help to prevent rickets in children and the onset of osteomalacia in adults. Vitamin D, especially when combined with calcium, helps to maintain healthy bones and can also reduce the risk of osteoporosis later in life. While it is commonly known that Vitamin D is good for the health of our bones, many people do not know that it also affects the function of the neuromuscular and immune systems, inflammation and cell growth [1][2][3]. Vitamin D also partly modulates the genes in the body that regulate cell proliferation, differentiation and apoptosis [1].    What does that mean?  Vitamin D helps regulate cells throughout their life cycle, which prevents cancer!

The recommended dietary intake, recommended by the Vitamin D council, is 5000 IUs for healthy adults and adolescents.  Even though getting regular sunlight is the simplest way to top up Vitamin D levels, many people don’t get sufficient sun, particularly if they live in a colder climate or during the winter. Fortunately there are plenty of food sources out there that can help support our Vitamin D intake.

In some countries, it is not uncommon to come across food that has been artificially fortified with Vitamin D [4]. But the regular consumption of fatty fish, such as catfish, salmon, mackerel, sardines, eel and tuna, can help to naturally get enough Vitamin D in our diet. Other food sources are also rich in Vitamin D, such as: whole eggs, beef liver, fish liver oils – including cod liver oil, mushrooms and yeast that have been grown under UV light.  Most people should opt for supplementation.  The most efficient and cost-effective supplement that I recommend for this purpose is Bio-D-Mulsion Forte.

It is important to maintain a healthy balanced diet rich in Vitamin D and to get enough sunlight when the weather is nice enough to do so. Vitamin D is important for a healthy skeletal system, immune system [5], may reduce the risk against cancer [6] and may even reduce the overall mortality risks from any cause [7][8].

References:
[1] http://www.vitamindcouncil.org/about-vitamin-d/how-to-get-your-vitamin-d/vitamin-d-supplementation/
[2] Holick MF. Vitamin D. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease, 10th ed. Philadelphia: Lippincott Williams & Wilkins, 2006.
[3] Norman AW, Henry HH. Vitamin D. In: Bowman BA, Russell RM, eds. Present Knowledge in Nutrition, 9th ed. Washington DC: ILSI Press, 2006.
[4] DRI, Dietary reference intakes: for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington, D.C: National Academy Press. 1997. p. 250. ISBN 0-309-06350-7. Nutrition
[5] http://web.archive.org/web/20080419071840/http://www.sciencenews.org/articles/20061111/bob9.asp Accessed October 2011
[6] Ingraham, BA; Bragdon, B; Nohe, A (January 2008). “Molecular basis of the potential of vitamin D to prevent cancer”. Current Medical Research and Opinion 24 (1): 139–49.
[7] Autier P, Gandini S. Vitamin D supplementation and total mortality: a meta-analysis of randomized controlled trials. Arch Intern Med 2007;167:1730-7.
[8] Giovannucci E. Can vitamin D reduce total mortality? Arch Intern Med 2007;167:1709-10.

2. If you find it hard to get motivated to exercise in winter…just think of spring and how much harder it is to get back into shape rather than maintain your fitness throughout the winter.

3. Be aware of tendonitis and stress fracture if you don’t exercise in winter and expect to pick up where you left off after a whole winter with no exercise.

4. Instead of picking up a cup of hot chocolate to keep yourself warm, try an herbal beverage.

5. Develop an interest in indoor sports as opposed to cycling and jogging outdoors. Don’t forget that swimming at an indoor pool is an option for a great cardio workout!

6. Cold air and indoor heaters can dry out your skin. Make sure you drink at least 8 glasses of water each day and use moisturizers throughout winter.

7. Buy some indoor plants to soften up the dry atmosphere caused through heating. Indoor plants give off moisture and oxygen and the colors will brighten up a dull day outside.

8. Wear the right clothes when exercising in winter. Polypropylene is the perfect fabric to wear underneath a tracksuit, which will provide great insulation but minimize moisture loss. Gore-Tex is a fabric used widely for providing protection from the rain and wind.

9. Caught a cold or flu? If the infection is above the neck (nose, throat) you could be OK to complete a low intensity workout. However, if you have symptoms that are worse than an average cold (chest congestion, muscle aches), exercise will only make you worse and delay your recovery. Rest is the best approach.

10. Keep your immune system in peak condition with regular wellness visits to your chiropractor. Not getting sick in the first place so you can continue your normal exercise through the winter is much better than having to battle back from an extended absence.

Yes, #10 may very well be the most important.  Skeptical that chiropractic affects your immune system and general health?  Many patients comment on it in the office, and are faithful to KEEP WELL.  Take the following patient success story:  I first came to see Dr. Sooley a little over 3 years ago, at the urging of a friend who is also a patient.  I am so glad I did!  It is amazing the difference between how I felt then and now.  My lower back and neck made it impossible to do much of anything without significant pain.  My regular adjustments keep my entire body in balance and functioning the way it’s supposed to.  The relief in other areas such as allergies, heartburn, etc. were an added bonus to the relief I’ve experienced with my lower back and neck.  I would recommend chiropractic care to anyone who thinks that growing old and being in pain go hand-in-hand.  They most certainly do not!  The staff at Sooley Chiropractic are wonderful and ‘Thank You’ to Dr. Sooley for helping me to understand that spinal well-being is a big key to a happy, healthy life.  By the way, I have not needed to see a regular medical doctor in 3 years.  Just a coincidence?  I don’t think so!     — Mark Bryant 2011 (signature on file)