Yoga and Pilates help develop strong, graceful bodies that move efficiently without creating bulky muscles. Both disciplines work with your whole body, reduce stress and increase well-being. They can be adjusted for a wide range of fitness levels and both support the achievement of high levels of body/mind/spirit fitness.

How do they work?  
The Yoga system is composed of asanas (poses for health and strength) and meditation. Joseph Pilates drew on the essence of yoga to develop the Pilates exercises to strengthen the body’s core.

Yoga  
Yoga asanas effectively stretch and strengthen your body. Hatha Yoga, the most commonly practiced of seven distinct yoga disciplines, focuses on poses, breathing and physical exercise. The exercises produce oxygenated blood and chi (life energy) that can delay the symptoms of ageing, increase energy and promote a zest for living.

Yoga exercises can:

• Increase muscle tone
• Increase flexibility 
  Yoga positions act upon certain parts of the body in an interrelated manner. The exercises of a complete work out create a situation where flexibility is attained relatively easily.
• Increase joint, ligament and tendon lubrication  
  Increased lubrication makes daily living more comfortable and help prevent injury.
• Detoxification
• Stimulate and massage body organs  
  Yoga may be the only form of activity which thoroughly massages all the internal glands and organs. Most organs rarely get externally stimulated during our entire lifetime.
• Increase awareness of your own body’s well-being 
  An aware person is more sensitive to the beginning of disorders.

Pilates 
Most Pilates poses target the spine and abdominal region. Pilates routines promote strength and balanced muscle development. Workouts help improve the range of motion, flexibility, circulation, posture, and abdominal strength as well as decreases in back, neck and joint pain.

Pilates exercises can:

• Increase awareness of posture and symmetry
• Strengthen back and body core
• Increase coordination

Yoga, Pilates and your Chiropractor

Yoga can be beneficial. Pilates can be beneficial. But before you choose your program, check with your chiropractor.  Your chiropractor’s holistic approach can help you design a balanced combination that best meets your wellness needs and prevent injuries.

You know the benefits of regular exercise. Sticking to a fitness program can strengthen your heart, muscles and bones, lubricate your joints and reduce stress – just to name a few benefits.

However, a severe injury can stop you cold. Sports injuries can often be prevented if you sandwich your exercise between a warm-up and cool-down, select the correct equipment, be kind to your body and maintain your adjustments.

1. Warm-up and Cool-down

Choose a warm-up that incorporates stretching exercises and begins a gradual acceleration of the exercises you will use during your workout.

The warm-up exercises prepare you body for vigorous activity. The stretches improve your flexibility and help prevent sports-related musculoskeletal injuries. The gradual acceleration of physical exercise helps to elevate your body temperature which increases muscle blood flow, reduces muscle viscosity, increases the sensitivity of nerve receptors and increases the speed of nervous impulses. In other words, your muscles are more elastic and ready for exercise.

Your cool-down should reverse the process. Gradually decelerate your activity and stretch the muscles you’ve just used.

2. Correct Equipment

The correct equipment, in good condition, used properly will go a long way in preventing injuries. Find professionals in your sport and listen to their advice.

Although your equipment will be different for different sports, most sports have one item in common: shoes. Selecting the appropriate shoes for your sport and replacing them in a timely manner will make a significant contribution to staying pain and injury-free.

Guidelines for selecting the correct shoes:

Match your shoes to your sport. Athletic shoes are designed to aid in comfortable, injury free activity based on the ergonomic requirements of specific sports. For example, a walking shoe has a more flexible sole and more bend in the toe than a runner’s shoe. Walking shoes promote a rolling forward motion. Running shoes absorb shock, limit rolling and control motion.

Shop at an athletic shoe store, like Foot Traffic or Fit Right NW. Find a store with well-trained employees who will recommend and fit shoes that match your sport, your foot type and your stride pattern. Often they will know this by video recording your foot strike as you walk and run on a treadmill. Dr. Myers has a 10% doctor referral discount for Foot Traffic.

Shop late in the day or after a workout. Try on new shoes when your feet are at their largest. Wear your workout socks and orthotics.

Measure both feet every time. Shoe sizes change over time and many people have one larger foot. Stand up to measure, too, to elongate and flatten your feet.

Make sure both shoes fits correctly. Each shoe should fit with an index finger’s width between the end of the shoe and your longest toe. The toe box should have adequate room and not feel tight. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for 10 minutes at the shoe store to make sure it remains comfortable.

Replace regularly. Your shoes are losing their effectiveness as soon as you can see wear. Worn shoes are a common cause of injuries like shin splints, heel spurs, and plantar fasciitis.

3. Be kind to your body

Before you choose an activity, check with your chiropractor. Chiropractic’s holistic approach can help you customize a wellness program that is right for you.

If you experience pain – stop exercising! Call Dr. Myers and ask for care recommendations or advice on icing.

If you continue to feel soreness, pain or strain it is time to visit your chiropractor. Sports injuries are often due to repetitive use or trauma. Your chiropractor’s evaluation and treatment can take care of your injuries before a problem spreads discomfort or injury.

As always, contact Dr. Myers if you have more questions, or need support optimising a safe excercise routine or have any concerns about natural health.  503-253-8818

It goes without saying that pregnancy is a time of change. The hormonal, physiological, and emotional changes experienced during a typical pregnancy are unprecedented at any other time of life.

While not quite a metamorphosis, the female body changes enough during pregnancy that it could be argued that a pregnant woman and a non-pregnant woman are two different people altogether.

The best way to make it through those changes and to come out on the other side as a beautiful butterfly is to take care of yourself during your entire pregnancy. Chiropractic care can help ensure that you are healthy and well adjusted throughout your pregnancy.

Pregnancy Changes

Take a look and see how dramatic the changes in your body are during pregnancy:

• Brain changes: Including the urge to nest, mood swings, and even difficulty in concentrating are all part of the pregnancy process.
• Digestive: Food cravings and aversions come with pregnancy; scientists theorize that these changes have to do with providing your developing child with the optimum nutrition it needs.¹ Constipation and hemorrhoids can also be part of the pregnancy package.
• Blood: Increase in blood volume, and changes to blood flow occur during pregnancy. Your kidneys receive more blood and this increases how often you have to go to the bathroom (along with a growing baby shrinking your bladder size). Skin changes and the “glow” of pregnancy are probably the result of these blood flow changes.
• Growth: Breasts typically increase in size, as do feet (often requiring a larger shoe size). Hormonal changes also cause hair and nails to grow faster.
• Physiological: The most dramatic changes, though, may be the changes to the structural parts of your body:
  • Your center of gravity changes as you add 20 to 30 pounds of weight.
  • Your ligaments and joints become looser.
  • As your stomach grows the curve in your back increases.
  • Your pelvis tilts to accommodate the changes in weight distribution.
  • Posture must change to adapt to all these changes.

Why you should visit your chiropractor throughout your pregnancy

Most expecting mothers rightly look out for their babies and their health, but what is often missing from the equation is women taking care of themselves.

From the point of view of your chiropractor, taking care of yourself is a two-for-one deal: The better you can take care of yourself, the better you can take care of your child. The healthier you are, the healthier your baby will be. If you take care of yourself throughout the pregnancy, then you will also be better able to take care of a growing baby.

The demands of pregnancy and following birth are high; when you are healthy you are better able to meet the demands of a new baby including constant feeding and sleepless nights.

Chiropractic Care

The pelvis is vital to an easy delivery. Properly aligning the pelvis throughout pregnancy helps to ensure an easy and healthy delivery. Chiropractic adjustments can help the pelvis stay in line.

The spine also needs to be kept healthy. The spinal column is the communication center of the body and that communication system needs to work well in order to support a healthy developing child.

Chiropractic care can also help with:

• Controlling vomiting
• Reduction of the time of labor
• Relief of back, neck or joint pain²

Chiropractic evaluation and treatment during pregnancy has been shown in scientific studies to be safe and effective means of treating many common complaints of pregnancy. ³

Take the time to take care of yourself during your entire pregnancy. The payoff is a healthier you and a healthier baby.

One of the best ways to keep from choosing the wrong snacks is to not to go too long without needing something to eat. It seems strange, but the hungrier you get, the more you gravitate towards the junky side of the snacking world.

Here are some healthy snack ideas to help you get through the day:

• Spread it: Hummus, peanut butter, almond butter, cashew butter (and for the adventurous: tofu pate) are great toppings. Grab any of these, or other healthy spreads, and combine them with fresh fruits or vegetables.
• Pop it: Popcorn, especially if air-popped, is a great snack. While popcorn is not especially high in nutrients, is does have a fair amount of fiber and if you choose air-popped it is actually a great filler snack. We suggest you avoid the pre-packed popcorns that go into the microwave as they are often filled with unhealthy oils and artificial flavorings.
• Yogurt: If dairy foods are not a problem for you, yogurt is a good balance of carbohydrates, proteins, and fats. The best yogurts are those made from organic milk where the cultures (healthy bacteria) are alive.
• Nuts and Seeds: Packed full of good fats and proteins, nuts make a great addition to your snack-pack regime. Almonds, cashews, peanuts and other nuts are a tasty way to keep hunger under control. Walnuts are full of healthy omega-3 fats and are the one of the best nuts you can choose. Don’t forget the seeds such as sesame and sunflower.
• Dried Fruits: While dried fruits can be a bit high in sugar, when used in moderation they are a great high-nutrient snack and a good way to increase the number of servings of fruits and vegetables you have every day.
• Non-dried fruits: Americans don’t get enough servings of fruits and vegetables in a day and you should consider eating at least one fruit a day as a snack. We are lucky enough to be able to get many fruits year-round like apples, pears, bananas, and oranges, but don’t forget to mix it up and try new varieties and types of fruits.
• Vegetables: It is hard to say anything bad about vegetables, they are packed full of vitamins, minerals, and other nutrients. Vegetables are known for their disease-preventing and disease-fighting abilities. The best snack vegetables are carrots, celery, broccoli, cauliflower, red peppers and really anything you enjoy. There are plenty of dips and healthy salad dressings available to make vegetables more enjoyable.
• Dr. Cyndi’s Favorite Quick Snacks: Try an apple with 1% skim string cheese, or an apple with almonds or almond butter. Celery with hummus or peanut butter is another great, low-calorie snack.
• Go to Joes: Remember that Trader Joes has conveniently pre-packaged nuts and carrots and other healthy snack for people on the go. Trail mixes that combine nuts and dried fruits are a good choice, try to find the ones that don’t have too many sugars.

Snacks don’t have to mean a trip to the vending machine or the Quicky-Mart for something prepackaged and sugary. Choosing a healthy snack does take a bit more time and planning, but the rewards of a healthy snack are a better and healthier you.

What is Craniosacral Therapy?

Craniosacral Therapy (also known as CST) is a gentle, light-touch therapy that releases underlying tensions, improves dysfunction, and relieves pain. While focusing on the craniosacral bones in the head, CST is known to have whole-body benefits.

CST was first developed in the early 1900s by Dr. William Sutherland. Dr. Sutherland explored the concept that the bones of the skull we not static and unmovable, and that adjusting those bones could have wide-ranging implications on the rest of the body. Dr. Sutherland’s technique was later improved upon by Dr John Upledger, a professor of biomechanics at Michigan State University.

How does Craniosacral Therapy Work?

The key to understanding Craniosacral Therapy is to understand the central nervous system. This system (which includes the brain, spinal cord, cerebrospinal fluid, and various membranes), is vital to the proper functioning of the body. Nerves that start in the brain, travel down the spinal cord and are responsible for the healthy functioning and maintenance of the entire body. Any dysfunction in the central nervous system can have wide-ranging implications on our overall health.

Dr. Sutherland and Dr. Upledger discovered that there is a relationship between the cranial bones and the central nervous system and that gentle manipulation of the cranial bones can ensure proper functioning of the entire central nervous system.

Why try Craniosacral Therapy?

People turn to Craniosacral Therapy for a variety of reasons. They are often impressed by the gentleness and the whole-body benefits of the technique. CST also works especially well in children.

Consider using CST if you have any of the following:

• Headaches, including migraines and tension headaches
• Any chronic back and neck pain
• Tension and stress-related disorders
• Traumatic injuries or accidents
• Chronic Fatigue and fibromyalgia
• TMJ Syndrome
• Learning disabilities, including ADD/ADHD
• Post-Traumatic Stress Disorder
• Children and babies with colic
• Babies with birth trauma

How is Craniosacral Therapy Performed?

Dr. Cyndi uses light touch to gently release restrictions in the soft tissues that surround the craniosacral system. The patient usually lies on their back and Dr. Cyndi will lightly touch the base of the skull or sacrum. She gently assesses the cranial bones for disturbances in rate, amplitude, symmetry, and quality of flow of the cranial sacral rhythm. She then balances the flow of the cranial sacral rhythm and releases any restrictions she discovers.

Stop by for consultation to see what Craniosacral Therapy can do for you.

drmyers@myportlandchiropractor.com

503-253-8818

Nothing can ruin holiday plans quicker than back pain. A vacation is a time to relax and rejuvenate and you don’t want it spoiled by spending most of the time in pain or lying in bed. Worse still is if you don’t have a choice and must travel for business and you have back pain.

Try these back friendly travel tips:

• Plan ahead: If you are already are in pain, make sure you pick a destination and activities that don’t require too much effort. Choose destinations where you can get help with your luggage at every step of the journey.
• Pack Light: Try to limit the number of items that you are taking. Most types of luggage come with wheels these days and they are easy to move around. If you have to lift your luggage, use proper lifting techniques, or ask for assistance. Remember: No twisting or turning when lifting!
• Tune-up: Stop by our office before you leave and make sure you are in the best shape for traveling. A small pillow can help keep your back straight and inline, we sell a variety of back support that is great for travel.
• While traveling: Air travel has the advantage of often being shorter than driving, but the seats can be more cramped on an airplane. You might consider choosing a less popular flight as you may be able to lie down across many seats to relieve some of the sitting pressures.
• Keep hydrated: You probably know that water is important for life, but proper hydration is essential for those suffering from back pain. Pay close attention to how much water you are drinking, especially if you are headed to a hot destination.
• Move around: Change positions often, use a bathroom brake as an excuse to get up and move around. Consider choosing an aisle seat so that it is easier to get up during a flight, aisle seats also offer you the chance to stretch your legs. If you are driving, stop and get out of the car every hour or two.
• Cool Heat: If your pain is acute, consider icing your back before you leave and when you arrive. Gel packs generally cannot be taken on board, but are easy to purchase at most destinations. Heating may also work. Hot tubs can be found at most destinations and can relax tired muscles. Check with Dr. Cyndi before you leave to see if you should use hot or cold on your back.
• Spoil yourself: Many vacation destinations have massage therapists. These are often hard to book, so consider making your appointments well before leaving.
• Great idea: Remember whenever you travel you are going to encounter a lot of other people. This can increase the chances of getting a cold or flu. We suggest that you boost your immune system before leaving town. Increase the amount of vitamin C you are taking and include flu-fighters such as elderberry. Ask Dr. Cyndi for more ideas.

Traveling with back pain can be difficult, but if you are on vacation, it may be a great time to recuperate and heal. If you take the time to plan your travel a bit in advance and your back pain should not interfere with your plans.

On that note, we thought it was REALLY important to include the TREATMENT of Sinusitis (an article in our newsletter). Read on>>>>

Treatment

The medical approach to sinusitis typically consists of antibiotics and occasionally antiinflammatories. Both of these approaches often don’t address the underlying cause and can lead to recurrent infections.

A more complete approach is to do the following:

* Investigate your allergies: Bacterial and allergic sinusitis often goes hand in hand1 and reducing your allergic tendencies by looking at your diet is a great approach.
* Nasal washes: A salt water solution that can include antibacterial herbs like goldenseal, eyebright, yarrow and others can be helpful. A neti pot is a specialized device made just for nasal washing and are available a most local health food stores.
* Argyrol: This combination of silver and protein has been used for over 100 years as a powerful antimicrobial. A few drops are placed in the nose daily.

What We Can Do For You

Nasal Specifics is a treatment that Dr. Cyndi uses to help treat sinusitis. The treatment consists of inserting a balloon into the nasal cavity and inflating the balloon to adjust the nasal bones. The adjustment of the nasal bones helps to flush and drain congestion. This treatment has been shown to be effective2 and many patients have reported that this technique has helped them greatly.

Dr. Cyndi also provides nutritional counseling and supplements to treat sinusitis.
Further Resources

If you are looking to further your education on sinus infections, try these great books:

* Bruce, Debra Fulghum, et al. The Sinus Cure: 7 Steps to Relieve Sinusitis and Other Ear, Nose, and Throat Conditions. Westminster, MD: Ballantine Books, 2001.
* Hirsch, Alan R. What Your Doctor May Not Tell You about Sinusitis: Relieve Your Symptoms and Identify the Source of Your Pain. Boston, MA: Warner Books, 2004.
* Robert S Ivker. Sinus Survival: The Holistic Medical Treatment for Allergies, Colds, and Sinusitis. New York: Penguin Books, 2000.

Unless you have been living under a rock for the last few months, you are well aware that there is a potentially dangerous flu making its way around the world. President Obama has stepped up the United State’s response by recently declaring the swine (or H1N1) flu pandemic as a national emergency. Most people aren’t sure whether to be frightened by all the media and rush to get vaccine, or if there is some other preventative measures should take to fight the flu.

The first step you can to ward of the flu is to ensure you are getting enough proper nutrients. Here are the recommendations for your daily values based on a 2,000 calorie diet:

• Protein: 5.5 ounces.
• Fruit: 2 cups.
• Vegetables: 2.5 cups.
• Grains:  6 ounces.
• Fat: 6 teaspoons.

Make sure you especially focus on getting enough fruits and vegetables because they are the foods most packed full of flu-fighting vitamins, minerals, and other nutrients.

While foods are probably not the only thing you want to do to prevent or fight the flu, many of the following foods have been used for centuries to battle a wide range of infections and recent scientific studies have supported their immune-boosting and virus-stopping abilities.

• Garlic: Garlic has long been sought after as a powerful herbal remedy. Not only does garlic have super immune boosting powers (and can ward off vampires), but new research has shown that it is effective against a variety of viruses, including the Coxsackie virus, herpes, and flu virus.1

• Ginger: Most people don’t give much thought to ginger except around the fall season when it makes its way into our breads, cookies, and pies. Ginger, though, is a powerful antioxidant, anti-inflammatory and it has been shown to work with the immune system to battle the flu virus.2 Ginger has also been shown to help calm an upset stomach, which many people with the H1N1 flu are experiencing.

• Green Tea: Green tea is quickly becoming the most researched herbal medicine on the planet. Research has shown green tea to be a strong antioxidant, a possible cancer fighter, good for the heart, and even beneficial for inflammatory conditions such as arthritis. Green tea has also been shown to inhibit the spread of viruses.3

• Elderberry: The humble elderberry plant seems more like a dessert or a wine than a flu-fighting powerhouse. Long used as a syrup to fight colds, elderberry has been shown in a recent test-tube study to block the replication of the H1N1 virus potentially stopping the spread of the virus.4

The flu should be taken seriously; as of this writing, more than 1,000 people in the United States have died from the infection. You should take a comprehensive approach to fighting the flu including adding in these great flu-fighting foods to your diet.

* In clinical studies, lifestyle changes have resulted in almost a sixty percent reduction in the number of people with diabetes.1
* The American Cancer Society estimates that about one third (or more) of cancer deaths are related to lifestyle factors.2
* The American Heart Association also touts lifestyle changes as a major factor for preventing heart disease.3

But what exactly are these lifestyle changes we hear so much about and which give you the most bang for your buck? After all, you don’t want to stop drinking wine or eating ice cream unless you really have to.
Lifestyle Factors that Count

If you are reading this, then you are probably interested in health and know enough to not smoke or drink too much alcohol. You also probably know to not spend too much time in the sun (when you can find it) allowing your skin to burn. So what else should you focus on to improve your health?

Here are the three most important health changes you can make.

* Nutrition: You might be confused by all the dietary recommendations around how much protein or fat to eat. To make you dietary choices simple, turn your focus from those foods to fruits and vegetables. Every step you take to increase the amount of fruits and vegetables in your diet will increase your health. Make sure that every meal you eat contains at least one (if not a few) of these nutritional power plants.
* Weight: Every pound you add over your ideal body mass index places you at higher risks for heart disease, diabetes, certain cancers and more. The importance of your weight cannot be overemphasized. Find a program for weight loss that works for you.
* Exercise: Your body was designed to be used and when you don’t use it, your health suffers. Exercise impacts many aspects of our health including cardiovascular health, mental health (reducing anxiety and depression), improving blood sugar control, and helping us feel our best. Choose an exercise program that is both fun and something you can commit to.

These three lifestyle changes can go a long way to reducing your risk factors for common illnesses. The beauty of these three is that they work together. Eating more fruits and vegetables and exercising will help you to lose weight. Losing weight will help your exercise routine. And, when you feel better, you’ll want to eat better.