Let Health Happen

Plantar Fasciitis Part 2

2021-08-16T10:17:00.000-07:00

Last week I discussed the nature of plantar fasciitis as a common cause of foot and heel pain. The best way to avoid this condition is to maintain a healthy weight and wear proper fitting and supportive shoes especially when exercising or working on hard surfaces such as tile or concrete. Most often this condition begins with fallen arches of the feet. To check for fallen arches, stand up straight while looking straight ahead and have someone on the ground looking at your feet. They will be looking to see if the achilles tendon on the back of the heel is bowed instead of straight up and down and they should feel if they can get 3 or 4 fingertips under the middle arches of your feet. They can also look for a bulging toward the inside of the heel. If any of this is observed, you should probably be checked by a chiropractor or podiatrist for orthotic (arch) supports.

If you already have plantar fasciitis, I would highly recommend custom orthotic supports immediately. Chiropractic adjustments of the feet and ankles often help. There are numerous stretches, taping techniques, therapies and exercises that should be performed to provide lasting relief. For more information on these treatments, I like the website heelspurs.com.

Here in our office, we use a low-level laser treatment for plantar fasciitis. This combines laser treatments in combination with a handheld percussion massager to release muscle tension. If you are struggling with this condition and would like more information about these treatments, please call the office at (812) 273-4325.

In dealing with plantar fasciitis remember that it starts as an annoyance, but can become a difficult and chronic condition very fast. So, listen to your feet and take good care of them!

Plantar Fasciitis Part 1

2021-08-09T08:18:00.005-07:00

Over the next two weeks, I’d like to discuss an easily preventable condition that I see much more often this time of the year. The condition is called plantar fasciitis and is most commonly experienced by pain in the heels and soles of the feet. It often begins as a painful annoyance that can quickly develop into sharper pain preventing you from exercising or even walking and can become a more chronic condition.

Plantar fasciitis occurs when the muscles and the plantar fascia ligament along the bottom of the foot become inflamed or torn. Most of the pain is felt in the middle of the heel where these muscles and ligaments attach. For this reason, if the condition goes unresolved, the tension on the heel can remodel the bone into a heel spur which is much more painful difficult to deal with.

Why is this condition more common in the summer (especially with women)? Two words – Flip Flops! Improper fitting and unsupportive shoes are the most common cause for any foot problem, and for many people flip flop and other sandals are a recipe for trouble. Another reason for the seasonal nature of this problem is people jumping into an exercise or running routine that they are not used to for the summer. While the intention is good, you need to start slow and wear supportive shoes.

Next week I’ll discuss how to prevent and resolve this condition.

There’s Another Way

2021-08-02T08:54:00.001-07:00

It has come to my attention after 20+ years in practice that one of the main reasons people avoid or discontinue chiropractic care even when they are getting good results is that they are uncomfortable with the “popping” feeling and sound of the manual chiropractic adjustment particularly in the neck. In the past, I’ve reported that this sound is merely pressure releasing from a swollen, injured joint. This pressure is largely made up of nitrogen gas that is only there as a byproduct of the inflammation in the joint. What I’m beginning to understand is that even knowing this, some people still cannot get comfortable with the whole idea.

I always emphasize that chiropractic is meant to be a de-stressing experience. Much like exercise and massage, research has shown that chiropractic adjustments interrupt the stress response at a brain level. So, the last thing I want is someone experiencing stress from their adjustment. This is why almost every chiropractor gets trained in low-force, gentle adjusting techniques that are easy, effective and do not elicit the stereotypical “popping” release of pressure. These techniques may involve an instrument, a special table or simply light touch and my experience is that sometimes less is more, and an alternative technique can often prove more effective for some people.

By restoring the spine back to its normal anatomy and function, and reducing interference to the nerves that communicate between the brain and body, chiropractors get to see peoples pain reduce and health return literally at their fingertips. It troubles me to know there are so many people suffering unnecessarily and aging prematurely without at least attempting to see if chiropractic care could help. If it’s anxiety over the hands-on, audible adjustment that is keeping you from seeking or continuing care, my advice to you is to literally interview your chiropractor about any concerns you may have and work together to agree on a method that you are comfortable and still gets the results anticipated through a series of adjustments.

Inflammatory Response

2021-05-10T11:05:00.000-07:00

I try not to repeat myself in these articles, but this is a request from a client who asked me to discuss the causes of chronic inflammation. This is a big deal because several years ago a large amount of research was devoted to this inflammatory response in the body. The outcome of this research determined that inflammation is implicated and at the root of not only all forms of pain but of every disease known to man. In effect, if you can reduce inflammation in the body, you reduce your risk of every disease out there.

The inflammatory response should be considered synonymous with the stress response. So when we look at inflammation, we need to evaluate the cause in terms of physical, chemical and emotional stress. The main culprit with physical stress can be trauma from recent or old injuries. This is where chiropractic, massage and physical therapy come into play. But the biggest physical stress is a sedentary lifestyle – you have to move your body! Exercise of the joints and muscles stimulates the coordination center of the brain which feeds into the emotional system to inhibit the stress response. In terms of chemical stress, it amazes me in this day and age that people don’t see the connection between how they feel with what they eat, drink and breathe. Sugars, grains (yes, all grains!) and oils are all pro-inflammatory. They will feed into the stress response and increase your pain/inflammation levels. Fortunately, nature provides us with an antidote. The minerals and antioxidants found in fresh fruits and vegetables shut off the stress response in the brain and reduce inflammation in the body. Omega three fatty acids from fish oil and flax seeds are essential building blocks for all your anti-inflammatory hormones in your body and should be included. I’m a very big fan of doing regular detoxification programs to reduce the environmental toxins we invariably take in regardless of how clean our diets are. Emotional stress can be the hardest one. This is the essence of the stress response and since our way of thinking is a habit, it can be hard to change. Just like the diet, you start eliminating negative emotional stress by replacing it with positive thoughts and feelings. This is literally how the brain works. Instead of focusing on all your worries, regrets, and fears, make a gratitude list that you add to every day and review in the mornings and evenings. Purchase a guided meditation c.d. where someone walks you through the process of quieting your mind and reducing the stress response. This should be a 10 minute ritual every day. The biggest thing with emotional stress is simply becoming more aware of your thoughts and learning to cultivate you way of thinking. The brain is just like a garden – it will grow flowers and weeds equally well.

Reducing inflammation may be the single most effective thing you can do to feel better and achieve a higher level of wellness. Arthritis, fibromyalgia, chronic fatigue, bowel disoreders, heart disease, stroke, and diabetes are all directly related to increased inflammation associated with the stress response. Look at some of these tips to see where you can make the biggest impact in your lifestyle to begin turning things around.

The Problem with Pain

2021-05-04T12:52:00.004-07:00

A few years ago in the Journal of Manual Therapy, a research group looked at patients with chronic neck pain. The intent of the study was to see if there was a possible connection to spinal pain and other health complications. The outcome of the study determined, “It can be concluded that patients with chronic neck pain present weakness of their respiratory muscles.” They continued that the respiratory weakness seemed to be related to local and global muscle weakness around the area of injury to the neck.

In this study, they are telling us that people with chronic neck problems are more likely to have other health problems. In this case they determined that those with neck problems are more likely to have weakness and dysfunction of their respiratory system. These findings would support numerous prior studies that showed a connection between asthma, allergies, bronchitis, and other respiratory problems with spinal conditions of the neck. The point I’d like to make here is that the pain is not the problem. Remember that pain is your body’s smoke alarm that serves to tell us that something is not functioning properly. Thus we need to move our focus from how we are feeling to how we are functioning. When all we do is manage pain with pain relievers and anti-inflammatory drugs, without addressing the function of the anatomy and physiology, the real root of the problem continue to progress. The first thing that is taught in Anatomy and Physiology is that Anatomy dictates Physiology – meaning our structure determines our function. They were so close in this study to getting the big picture that chronic neck pain is a sign of a structural and functional problem. When the neck becomes misaligned or subluxated, resulting in inflammation and degeneration of the vertebrae and discs and tension or pressure is placed upon the nerves of the cervical spine, function will always be compromised. In this case, the nerves that exit the holes between the vertebrae of the neck are the very nerves that go to control the muscles of the neck, shoulders, and chest; but they are also the nerves that go to control the function of the lungs themselves. The chronic neck pain is a sign of a chronic neck problem. While the study did not look at the function of the nerves, most likely the connection between the respiratory function and the neck pain was directly related to a compromised function of the nerves of the neck as a result of pressure from misalignment or degenerative changes (arthritis) as a result of years of excessive wear-and-tear of the cervical spine.

We are cultured to treat the pain in our society. When you have pain, begin to ask the question, why? Disciplines such as chiropractic, massage, physical therapy and various other health services look to restore function in order to reduce the pain. When function is restored, health can be expressed and there is no longer a need for pain.

Chiropractic & Kids

2021-04-26T12:29:00.000-07:00

The Journal of Clinical Chiropractic Pediatrics has often featured articles about the chiropractic care of children. Here are three cases that might surprise you. I find that even the most devoted chiropractic adults don’t think about getting their kids checked. Obviously this is not out of a lack of concern or neglect it’s simply that many people believe you need to have back pain or headaches to benefit from chiropractic care. Here are a few published cases that might change how you look at things.

The first case was from England and focused on chiropractic care for infantile colic. Colic is also known as inconsolable crying syndrome and it affects up to 25% of newborns. The cause is unknown but is thought to be secondary to gastric reflux, migraines or another undetectable problem. In essence, the baby is crying for hours at a time for no clear reason. In the study, they looked at 100 infants and compared results from those being treated with chiropractic versus those treated medically with different drugs. They found that most cases resolved with both treatments but that the cost of the medical care was nearly 20 times greater than that of the chiropractic care. The average number of visits to get results under chiropractic was just four adjustments.

Another case looked at pediatric cough and chiropractic care. The researchers were looking to see if there was a connection to the nervous system and something as common as a cough. Not only did they find a connection, but they recognized an unusual pattern. They found that a wet (mucus) cough was associated with nerve irritation and spinal levels in the upper neck while a dry cough is associated with nerve irritation and spinal levels in the upper back. While this information is more important to the chiropractor, it should be noted that nerve pressure at a spinal level can be related to mucus production (from the neck) and constriction of the bronchioles in the lungs (from the upper back) and conversely that reduction of that nerve pressure can be helpful to resolve such conditions.

A final case involved a 14-year-old ballet dancer with hip pain on both sides and restriction of movement that was keeping her from performing. The pain came without warning or cause and was not responding to other treatment. Full-spine chiropractic adjustments were applied following an exam to identify misalignments to the spine. The result with ten adjustments was complete resolution of pain and restricted hip movement and the young girl was able to return to ballet without complication.

If you talk to any chiropractor about these cases, you will find that they all have similar stories and results. As for myself, I’ve seen miraculous results with pediatric asthma and constipation. The reason it’s so much easier to get rapid results with kids is that they are still developing and their systems are very adaptive. Furthermore, they haven’t had the time and opportunity to accumulate all the physical, chemical, and emotional stresses that cause distress and dis-ease in the body to begin with. This is precisely why the standard pediatric guidelines to chiropractic care is on average around 6-10 adjustments. The most important take-home from these cases is to realize that chiropractic care is more than just back pain. When you restore the spine back to its normal alignment and movement to reduce pressure off the nervous system, the body adapts better and performs more efficiently.

Why Before What

2021-03-02T09:18:00.000-08:00

One of the concepts emphasized in our Wellness Program is to always put the “Why” before the “What.” In other words, we all know “what” we could be doing for better health and wellness, but until we have a big enough “why” to do those things, we probably won’t change our habits. With this in mind, I’m still shocked at how many people I speak to that have never even considered supplementing with an omega 3 fatty acid such as fish oil; even when fish oils have been proven beneficial in reducing symptoms in everything from arthritis to Alzheimer’s. The only logical reason is that they don’t understand why omega 3 fatty acids are truly so essential.

First of all, even though fish oils have been proven helpful in a long laundry list of ailments and symptoms, this is not why you should take them. The only reason to take fish oil is to provide your body with the essential omega three fatty acids that are required to produce the hormones that reduce inflammation. When you reduce inflammation in the body you effectively reduce your risk of every disease known to man. Most every client I see is burdened with symptoms of chronic inflammation that is usually the result of prolonged low level stress and/or poor dietary choices. The problem with omega 3’s is that your body doesn’t produce them – we must get them from outside sources. Why shouldn’t we get these naturally from our diet? The truth is, we should get omega 3’s from diet, but we’ve screwed this up. Beef, chicken (and other meats) that are raised on grass are considered “free range” and produce healthy proteins that are rich in omega 3’s. Unfortunately, most all our sources are raised on grains that are pro-inflammatory and produce omega 6 fatty acids. Why do we need to take a fish oil capsule; why not just eat more fish? Two reasons for this: first most of our fish is now farm raised and farmers have found a way to produce a pellet made from corn that fish will eat. This is a pro-inflammatory grain that no self-respecting fish would normally ever eat. Secondly, for various reasons, our water supplies have become so toxic with mercury that consuming the fish that would normally be our highest quality protein is not safe to eat more than 2-3 times per week. Most fish oil is caught in the wild from the south of Africa and purified to eliminate all the mercury.

While I’m a big believer that we should be able to get everything we need naturally from a healthy and balanced diet, I just don’t see that we have a choice with these omega 3’s. Vegetarians will often need to supplement more. If you are a vegan and won’t do the fish oil, you will have to take larger amounts of things like flax seed, walnuts or algae oil to satisfy your requirements because fish oil is ten times stronger than these other sources. Whatever the case, consider these healthy oils for better wellness.

Heart Rate Variability

2021-02-01T12:04:00.001-08:00

The end goal of chiropractic care is to improve the overall function and well-being of the patient. This includes improving the function of the spine, joints, nervous system, and organs. Proper functions of the body allow for a healthier and more adaptable human, giving the person the ability to deal with the stresses of everyday life.

A quick, easy, and effective way to determine the function of the autonomic nervous system and the adaptability of the body is to measure heart rate variability (HRV). The autonomic nervous system controls all of the vital functions of the body including heart rate, and is divided into the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems. If a patient is healthy and highly adaptable they can quickly switch back and forth between fight or flight, and rest and digest. This patient would have a high HRV measure. If a patient is unhealthy and not highly adaptable they cannot quickly switch between fight or flight and rest and digest. This patient would have a low heart rate variability.

Adaptability is important for every person because we shouldn’t always be stuck in either fight or flight, or rest and digest. When someone is always stuck in fight or flight their body is going to be highly stressed and they may experience restlessness, anxiety, muscle pains, etc. Vice versa, if someone is always in rest and digest mode they may have cardiovascular issues, obesity, and the list goes on.

Stop into Rivertown Chiropractic to get your adaptability tested! Ask for your heart rate variability test.

Early Onset Scoliosis

2021-01-25T11:35:00.000-08:00

What is scoliosis?

Scoliosis is defined as any lateral curvature of the spine that is greater than 10 degrees when measured. It is classified depending on the age of the patient and the magnitude, direction, location and cause of the spinal curve. There are three classifications based on the age at which the curvature began. Infantile scoliosis starts from birth up until 3 years old. Juvenile scoliosis begins between the ages of 4 and 9. Adolescent scoliosis begins after the age of 10. The earlier the curvature begins, the greater the risk for curve progression. The most common area for a scoliotic curve is in the thoracic spine, but it can develop at any spinal level. The direction of the curve is also important. The curve can either have its convex side on the left or on the right. This has a large impact on the prognosis and potential for future problems and symptoms. A left sided curve has a greater risk to impede on heart and lung function.

How is scoliosis treated/managed?

The treatment/management of scoliosis varies depending on the classification of scoliosis. However, the main goal in all cases of early onset scoliosis is to limit the progression of the curve until the patient is skeletally mature, along with preserving proper heart and lung function. Once skeletally mature the progression of the curve is almost always stopped. Different treatment options include, casting and bracing, surgery if absolutely necessary, chiropractic care and physical therapy.

References:

Larson, Natalie. “Early Onset Scoliosis: What the Primary Care Provider Needs to Know and Implications for Practice.” Journal of the American Academy of Nurse Practitioners, vol. 23, 2011, pp. 392–403., doi:https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1745-7599.2011.00634.x.

Low Level Laser Therapy

2020-12-28T11:50:00.001-08:00

Have you ever heard of Low Level Laser Therapy (LLLT)? This is a treatment technique that we use at Rivertown Chiropractic.

Low Level Laser Therapy (LLLT) has been researched more over the last couple of decades than ever before and is now being recognized as a great treatment for all sorts of illnesses. It can bring relief to conditions ranging from musculoskeletal disorders such as neck and low back pain to different brain disorders such as ADHD.

So what is LLLT and how can it help a wide variety of ailments? This form of therapy uses light that has a specific frequency between approximately 400 nm to 600 nm, this is the visible light spectrum. The light emitted from the laser activates the mitochondria within our cells. We all learned in high school that the mitochondria are the powerhouse of the cell. The mitochondria are what produce energy for our cells in the form of a molecule called ATP. This ATP is essential for all functions of our cells, including healing. The increased energy coming from this boost in ATP production allows our cells to heal and recover quicker than they would have without the extra energy.

For more information on LLLT and our PL Touch Laser, feel free to talk to either Dr. Tyler or Dr. Geoff the next time that you’re in the office.

Cervical Proprioception & It's Link to Neck Pain

2020-12-14T12:45:00.004-08:00

Last week we learned that proprioception is the ability of your body to determine its position and movements in open space. This week we are going to continue with the topic of proprioception and how it can affect your neck pain. Studies have shown a link between decreased proprioception and increased neck pain.

There are a large number of proprioceptive sensors in the muscles and joints of the cervical spine. According to a research article published in 2019, “cervical proprioception is critical in the maintenance of posture and movements”. ¹ The study took 132 people with cervical spondylosis, which is degeneration of the joints, and 132 people without cervical degeneration and they compared their proprioception by using a joint position error (JPE) test. This JPE test measures how accurately a person can re-center their head on their shoulders after rotation of their body. The study then compared the results of the JPE test with neck pain.

The results showed that cervical proprioception was largely decreased in people with cervical degeneration, and that people with decreased cervical proprioception have a greater amount of neck pain.

To avoid cervical degeneration and decreased proprioception it is important to do three things. Eat well, move well, and think well. Eating well keeps our bodies fueled and running properly as well as giving our bodies what they need to heal. Moving well keeps our bones, joints and muscles healthy and strong. Thinking well keeps the stress away and allows our bodies to focus on healing and proper function instead. And don’t forget to get your chiropractic adjustments to keep your spine and nervous system functioning properly.

Reference

Reddy RS, Tedla JS, Dixit S, Abohashrh M. Cervical proprioception and its relationship with neck pain intensity in subjects with cervical spondylosis. BMC Musculoskeletal Disorders. 2019;20(1). Accessed December 14, 2020. http://search.ebscohost.com.palmer.idm.oclc.org/login.aspx?direct=true&db=eoah&AN=51530089&site=ehost-live

Proprioception

2020-12-07T11:34:00.002-08:00

Close your eyes and stick both of your arms out in front of you. Now, with your left index finger touch the tip of your nose, and now with the right finger. Easy enough, but how is it so easy even with your eyes closed? The answer is proprioception. Proprioception is a constant cycle of messages being sent from the body to the brain allowing the brain to know where our body parts are in space and what those body parts are doing. The process starts with movement of our skin, muscles, and joints. Sensors in these areas detect movement and send a signal to the brain relaying that message. This allows our bodies to coordinate movements and to move freely throughout space.

A good example of proprioception working to our benefit is when we stumble and catch ourselves before falling to the ground. When we slip our body, using proprioception, recognizes that we are slipping and the body responds by trying to correct our feet and sticking out our arms to catch ourselves.

Someone with decreased proprioception may experience balance issues with frequent slips and falls, uncoordinated movements, poor posture and general clumsiness. This person may also avoid certain activities that require coordination such as climbing up and down stairs, or walking on uneven ground.

That Time Again

2020-11-30T12:24:00.002-08:00

Every year around this time I send out this reminder of the importance of Vitamin D. Ideally, the essential vitamin is released into the blood from the skin with exposure to the sun. Because of this, people in this part of the country around this time of the year often are deficient. However, numerous recent studies have led experts to believe that many more are deficient in this nutrient than previously anticipated and supplementation may be necessary year-round.

Symptoms of Vitamin D deficiency include bone pain and muscle weakness, kidney and lung problems, psoriasis, gum disease, and frequent flu symptoms. Low energy levels, weight gain, and depression are also implicated with deficiency. Chronic deficiencies have been linked to increased risk of cardiovascular disease, cognitive problems, asthma, osteoporosis, high blood pressure, diabetes, 17 different cancers and even multiple sclerosis.

Outside of sun exposure, you can get some Vitamin D from fish oils, egg yolks and beef liver. Unfortunately, it is very difficult to get enough D from diet alone as you would need to eat two servings of mackerel every day to get the recommended dosage. Couple this with low sun exposure and Vitamin D supplementation is often a good idea. The only question is how often and how much are you supposed to take.

While it is impossible to get too much D from the sun, since Vitamin D is a fat soluble vitamin when you’re taking it orally as a supplement, you can get toxic levels over time. Typically, as long as you’re taking under 5000 I.U.s per day, you will be o.k. The only accurate way to know if you’re deficient or to know when you have enough is through periodic blood testing. Fortunately, many doctors have recently become aware of the importance of the vitamin and are recommending regular testing to their clients. If you should find that you are deficient and decide take a D vitamin, make certain you’re supplementing with D3. Learn more about the importance of this vitamin and talk to your doctor about blood testing.

DNA & Positive Thinking

2020-11-23T08:15:00.000-08:00

For those of you who are regular followers of this article, I hope that you’ve grasped the concept that health exists on a continuum and that everything you do; everything you eat, drink, or breath are all either moving you toward health and away from dis-ease or moving you toward dis-ease and away from health. I found an outstanding article that suggests that one of the biggest factors on this continuum is our own thoughts.

The article identified several research studies that show how we think can actually change the behavior of our DNA. In one study performed by the military, DNA from white blood cells was taken from people, placed in a vial and moved to be monitored in another room. The people were subjected to different emotional stimuli while their DNA was monitored. As the donors were stimulated, they found that their DNA exhibited similar electrical responses at precisely the same time in the other room.

In a similar study done by the Institute of Heartmath, 28 scientists took DNA from other people and were taught to generate strong emotions in the presence of the DNA samples. When the scientists generated feelings of joy, love, and gratitude, the DNA relaxed, unwound, and lengthened. While they generated feelings of anger, fear, and frustration, the DNA tightened, shortened and shut off many of its codes. The researchers applied this discovery to HIV-positive patients and discovered that when the AIDS patients generated feelings of joy, love, and gratitude their immune systems became 300,000 times more resistant to the virus than when they were not feeling this way. Put simply, our thoughts affect our physiology and can have as great an impact on our health and wellness as any other factor. Think about what you think about!

Curious About Supplements?

2020-11-16T09:46:00.000-08:00

In our office, we recommend numerous different supplements to help balance body chemistry and physiology based on the need of the individual. But since this column is about promoting wellness, what supplements could we all benefit from to enhance overall health? Most sources I’ve encountered agree on a fairly short list.

Unless you’re always eating the 5-13 servings of fresh fruits/vegetables recommended daily, a quality multivitamin is in order. Everyone could benefit from an Omega 3 source such as fish oil. A probiotic to normalize the healthy bacteria in the digestive tract and boost the immune system is a good idea. And Vitamin D should be supplemented at least in the winter months when sun exposure is low. We regularly stock all of these CORE 4 supplements from Metagenics in our office.

I recently came across an article reminding me about a supplement that I used to take and need to add back to my regimen. Chlorella comes from green algae and is known for its ability to detoxify heavy metals, including mercury, from your system. Heavy metal toxicity is not found in standard lab tests but is thought to be a contributing factor to everything from allergies, to Alzheimer’s and M.S., to cancer. Exposure to these toxic metals comes from many different environmental sources including the air we breathe, the food we eat and the water we drink.

In addition to eliminating these toxins, Chlorella is known to repair nerves, enhance immune function, reduce cancer risk, improve digestion, reduce acidity, increase energy and concentration and it can even help normalize blood pressure and blood sugar. For the best results, look for a Chlorella that has “broken cell walls” and is combined with another green algae known as Spirulina. Research for a quality brand and try this supplement for a month and let me know how you do!

Dealing with Depression

2020-11-02T11:46:00.002-08:00

In the past, I’ve discussed two neurotransmitters (hormones) in the brain that are related to addiction and depression. These hormones are dopamine which is associated with our sense of reward and pleasure and serotonin which is associated with general happiness and feeling good. I also referenced that depression and its traditional treatment is associated with maintaining higher levels of serotonin but I made mention of the Toronto study that determined the deepest levels of depression are linked to very low levels of dopamine. This week, I’d like to add to the discussion and cover treatment options for these difficult and potentially devastating conditions.

The standard modern treatment for depression has been the prescription of what are called SSRIs or serotonin inhibitors. These drugs function to block the reabsorption of serotonin in an attempt to keep the levels of this “happy hormone” high in the brain tissue. This method makes sense and in some instances can be very effective. This has been the accepted approach to depression since the early 1980’s. However, with more aggressive marketing and wider usage, the drugs came under scrutiny in the year 2000 as medical research and case studies made a link between the use of SSRIs with aggression, suicidal tendencies, and violent behavior especially in children and teens. In fact, in 2003, the British government banned the use of several of the drugs in citizens under the age of 18. The FDA followed in 2004 by placing a black-box warning on the drugs alerting parents to watch for any signs of these behaviors. Over the years they’ve expanded these warnings to include side effects of increased risk of bone fractures, sexual dysfunction, panic attacks, mania, cognitive disorders and loss of contact with reality, and increased feelings of depression and anxiety! I remember when all of this was coming out in the medical literature and I’ve always wondered what the mechanism was that could make the drugs helpful to some people but dangerously harmful to others. In researching this article, the aforementioned Toronto study of 2005 provided my answer. Because our brains and chemistry are all different, some of the SSRI drugs on some of the people result in a deficit of dopamine some of the time. The study showed in the bad reactions the drugs seemed to “hijack” the dopamine transporters causing levels to plummet. As I mentioned in past posts, everything we do is tied to dopamine and this lack is the major cause of addictive behavior and the deepest depression.

One of the best seminar courses I ever attended was about the stress response and how it related to brain chemistry including these two potent neurotransmitters. As it turns out, we are supposed to maintain normal levels of serotonin and dopamine through healthy lifestyle habits such as adequate sleep, physical exercise, loving relationships, positive thoughts and even the vitamins and minerals we receive from fruits and vegetables. So if you’re looking to prevent depression and addiction this is your best strategy – place your focus on health and happiness. However, if you’re already dealing with these conditions, I still recommend the lifestyle approach, but I recognize that it may take more as the subconscious and hormonal patterns are already established. If you’re using the SSRIs, just be aware of the side effects and don’t settle until you find one that is agreeable as there are several different options. I also need to mention that you should not try to go off these on your own – have your doctor or pharmacist help you wean off them safely. Even though it’s not as popular as it used to be, a qualified counselor can help you work through these problems and eventually uncover the underlying cause of your depression or anxiety which the drugs will never do.

Reducing Rust

2020-10-26T09:32:00.000-07:00

In the past, I’ve discussed oxidative stress and the accepted theory that the free radicals generated by this oxidative stress are what cause us to age and develop disease. I like to teach people that oxidative stress is very comparable to rust on metal. After all, rust is oxidation. This oxidation in the body is directly linked to arthritis, skin wrinkling, plaque in the arteries, and even damage to DNA that causes cells to age more rapidly. There are many strategies to try to limit oxidative stress and free radical damage such as diets high in fruits and vegetables, exercise, and stress reduction. There’s also one strategy that may come as a surprise. I know improved aging is not what people normally think of with chiropractic care, but I wanted to share a research study that showed how regular chiropractic adjustments were found to reduce oxidative stress while enhancing cellular and DNA repair.

In a landmark study in the Journal of Vertebral Subluxation Research, researchers from the University of Lund in Sweden looked to see if chiropractic care could enhance health by reducing the effects of oxidative stress. The researchers looked at serum thiol levels to measure overall health studies of the subjects being tested. Serum thiols are primary antioxidants found in the blood that reduce free radical damage and help repair DNA and are widely accepted as markers to correlate with increased lifespan versus accelerated aging. The goal was to look at the thiol levels of three groups: those under long-term chiropractic care, those under short-term care, and those with no history of chiropractic. Quite simply, those under long-term care consistently demonstrated higher levels of serum thiol than the other two groups being studied. The reason for this is because chiropractic adjustments, when delivered to reduce the interference placed on the nervous system from spinal misalignment, minimize the effects of physical, chemical, and emotional stressors on the body. By enhancing the performance of the nervous system, we enhance our ability to heal and adapt to stress in general. This stress reduction is associated with decreased oxidative stress on the entire body and specifically in the DNA of our cells.

While chiropractic care is accepted as an effective treatment for back pain and headaches, any chiropractor in the country will tell you that there’s much more to the story. When spinal alignment is restored and pressure from the nervous system is reduced, we see numerous symptoms and conditions improve. However, the important thing to focus on is not necessarily the symptoms but that the body is functioning better because the nervous system is working more efficiently and coordinating normal physiology and healing. This is one of the main reasons why we consider chiropractic care a foundation for any program to enhance overall health and wellness.

What Makes This Oil So Special?

2020-10-12T11:09:00.000-07:00

I’ve discussed the importance of fish oil in the past. Fish oil is a great source of omega 3 fatty acids that have been proven to do all the following: improve the heart, normalize cholesterol and blood sugar levels, improve memory and concentration while decreasing mood swings and depression, reduce arthritis and joint pain, improve brain and liver function, and support immune function and decrease general aging. Sounds like pretty great stuff! You should know that not all fish oils are created equal. Some lower quality oils are tainted with PCB’s, mercury and other heavy metals. The biggest complaint of taking some lower quality oils is the “fishy burps.” While these are unpleasant for the victim (and all those around him), they also are a sign of a rancid oil. Fish oil does have the tendency to perish and oxidize quickly. Rancid oil will give off free radicals which are very damaging to the body and undermine the benefits of taking the product in the first place.

What about skipping the oil and just eating more fish? While this strategy used to be sound, today most fish is tainted with mercury and other toxins. Unless you’re getting isolated sources of wild Alaskan salmon, many say it’s not even safe to eat fish more than 2 times per week. Most other fish sources are farm-raised unnaturally and fed on grains. These sources still contain the toxins and lack much of the omega 3 content that you’re wanting from fish to begin with.

These omega 3 fatty acids are truly essential because they cannot be produced in the body and must come from outside sources. Other dietary sources include flax seed, walnuts, most green vegetables, some beans and seeds and other meat sources that were raised “free-range” on grasses. While it can be accomplished with diet, this is one situation where I find it easier to simply take the pill!

Immunity

2020-10-06T10:05:00.000-07:00

If you’ve followed this column for any length of time, you’ve known me to discuss the importance of a healthy immune system in regard to every aspect of health. Likewise, you should know many of the strategies for maintaining a healthy immune system such as reducing sugar and trans fats from the diet, getting at least 7 hours of sleep per night, eating raw fruits and vegetables with every meal, using exercise, massage, and/or chiropractic to reduce structural stresses from the nervous system, and supplementing with fish oil, vitamin D, and probiotics. You should also understand how excessive amounts of physical, chemical, and emotional stresses greater than the body’s ability to adapt will ultimately weaken nervous system and immune function and it is at this time when our immunity is down that we can fall susceptible to all the germs we are routinely exposed to, but our trained defense system keeps at bay. Right?

But sometimes stress happens and despite our best efforts, we can become susceptible to infection. What happens then? From our first breath of air as a newborn, our immune system is actively programming T-lymphocytes (white blood cells) whose job is to recognize specific pathogens (germs). Once programmed, these cells function to eliminate any unwanteds that we should contact on future exposures. This type of programmed immunity is life-long. I recently learned that on the unfortunate times that we fall to an infection, when the infection is an agent we’ve come in contact before, it takes up to three days for the appropriate T-lymphocyte to mobilize and fight off the invaders. On the occasion that we are infected by a new/unrecognizable germ, it takes up to seven days to program the appropriate lymphocytes and fight off the invader. Speaking as someone who hasn’t taken an antibiotic in many years, this timeline only strengthens my conviction of the body’s ability to heal itself and my willingness to let my body fight it off. On the flip side however, infections can be at best unpleasant and at worst very dangerous. Knowing this timeline should help you to decide if and when you need to take more aggressive measures. I hope this information helps.

In addition, we are highlighting the following immune boosting supplements in our office this month.

Vitamin D for daily use

Vitamin D is best known for supporting the health of our bones. However, there is also accumulating research showing that vitamin D strengthens the muscle cells within the heart and the vascular system. By strengthening these muscle cells, optimal levels of vitamin D have the ability to maintain healthy blood pressure levels. Another benefit of vitamin D is that it has been shown to boost production of natural compounds within the body that protect us against harmful pathogens.

MitoCore for daily use

We have all been taught that the mitochondria is the powerhouse of our cells. Mitocore gives our mitochondria the nutrients that they need to produce energy. It includes key micronutrients that protect the mitochondria from wear and tear. It also has ingredients that have been shown to support the immune system such as broccoli seed extract and green tea.

Viracid for immediate immune support/daily use

Viracid is designed to be used as both an immediate immune support for someone suffering from an acute illness such as a cold or the flu, but it can also be used as a daily immune support for a limited time. Viracid contains vitamins A and C, along with botanical extracts that have been traditionally used for their immune boosting properties such as astragalus, echinacea, black elderberry and andrographis. Viracid should not be used as a daily support for more than a few months as it can eventually lessen the natural immune response within the body.

Lauricidin for daily use

Lauricidin® is a naturally occurring fat that is derived from coconut oil. It works by breaking down the protective outer coating of bacteria, viruses and fungi which can then be targeted and removed from the body easier through the immune system. This makes lauricidin a safe and effective supplement with antifungal, antiviral, and antibacterial properties.

Immune Active for daily use

Immune Active® is a supplement designed for the cold and flu season. It’s ingredients including EGCG from green tea, zinc, quercetin, and vitamin C have been shown to support proper immune function. Zinc also has the ability to shorten the duration of upper respiratory infections by modulating the production of inflammatory cytokines. Another important ingredient is N-Acetylcysteine which supports and protects our mitochondria. This support and protection allows our mitochondria to maintain proper energy levels within our cells allowing them to fight off viruses and foreign bacteria.

Tea it Up

2020-09-28T11:58:00.001-07:00

I hear many people complain that they feel like they can’t do or eat anything as it seems that everything in this world is bad for their health. In writing these articles it’s easy to fall into that same trap and report on all the things that detract from health. So when I come across something that actually promotes health and longevity, I try to take notice and bring it to your attention. One of those things is Green Tea!

I hope that by now, you’ve heard that green tea can be effective at reducing the risk of numerous forms of cancer. Studies vary, but on average drinking five cups daily of the antioxidant extract can reduce general cancer risk by around 50%. You may have even heard that drinking green tea can reduce the risk of cardiovascular disease. And with diabetes being the fastest growing form of chronic disease, you may want to take note that green tea helps with insulin resistance which is the very mechanism of type II diabetes. For me, that alone is enough to seek out the stuff and drink it down. However, recent research has discovered that green tea also has the potential to prevent and possibly even reverse the effects of Alzheimer’s and other forms of dementia. Alzheimer’s occurs as the result of your brain cells being impaired and killed from something called amyloid plaques. Like every other degenerative process in the body, these plaques are the result of oxidative stress and free radical damage that are directly related to inflammatory diet, stress, and lack of exercise. Before this study, the only proven method of preventing Alzheimer’s was physical exercise and consuming excessive fruits and vegetables for their antioxidant benefits. There are only five drugs that treat the disease, but they only partially treat some of the symptoms temporarily for about half the patients who take them. Scientist have found that green tea not only prevents the formation of amyloid plaques but can actually break down existing plaques in early development and can even promote the production of new nerve cells in the brain (which was thought to be impossible not too long ago). These new cells were noticed in the part of the brain known as the hippocampus which is known to convert short-term information into long-term memory. Through the use of functional MRI, the scientists of a European study were able to see changes in the brain cells with just a single dose of green tea or with just one week of green tea supplements!

I would like to clarify that the green tea we’re talking about here is not the stuff you buy at the gas station that is loaded with high fructose corn syrup. You need to get the real thing. In researching this, the types that consistently came up with the highest level of anti-oxidants were brands of Lonjing or Dragon Well teas. However, I did find results from a UCLA study that claimed even the Celestial Seasonings and Lipton green teas were considered high in these same anti-oxidant levels. In my search, I was unable to determine which brand is the best for sure, but one thing I know is that I’m going to start drinking some form of Dragon Well tea right away!

Fight the Fire

2020-09-21T08:06:00.000-07:00

If there were one thing that every person could do to promote health and prevent all forms of disease it would be to “deflame”. Nearly all experts agree that the common denominator of every disease is inflammation in the body. Chronic inflammation will cause everything from pain and arthritis to cancer, diabetes and Alzheimer’s. Knowing strategies to decrease general inflammation can make all the difference

While there are several strategies to get the job done, reducing inflammation should start with diet. Stated simply, we need to increase the foods that decrease inflammation and decrease the foods that promote inflammation. One surprising food that promotes inflammation is grains. Grains contain two ingredients that are the source of the problem. Gluten is a protein found in most grains that will often cause a type of allergic reaction in the body that begins in the bowel. Grains also contain a substance called phytic acid that will reduce the absorption of calcium, magnesium and zinc. This phytic acid will cause the pH of our body to become more acidic which is known to cause inflammation. Sugar has a similar effect in the body. Excessive amounts of protein can also increase inflammation because in digestion, protein gets broken down to amino acids that must be neutralized.

Strategies for reducing inflammation through diet are much simpler. We must ingest the minerals that neutralize our internal pH and bring us back to a slightly alkaline state. Minerals come from the earth and are found in foods that grow in the ground. This means virtually every fruit and vegetable will normalize pH and act as nature’s anti-inflammatory. Commit to fruits and vegetables every day or ideally every meal.

Increasing exercise and minimizing the stress response are also critical for fighting inflammation, but if the diet is still out of skew, these strategies won’t get you as far.

Hard Habits

2020-09-14T08:34:00.000-07:00

I once attended a wellness seminar where the presenter made an argument that we are all dopamine addicts. Dopamine is a neurotransmitter in the brain that gives us a feeling of pleasure. The problem is that dopamine doesn’t accumulate and it doesn’t last very long. For this reason we are always seeking out our next dose of dopamine from anything that can provide to us that feeling of pleasure.

One of the ways we gain pleasure is through food. This is what makes changing eating habits a tremendous challenge to many people. From an early age we are conditioned to associate unhealthy food with reward. This could be in the form of a birthday cake, a piece of candy for a good deed, or going out for pizza for good grades. Unfortunately, this behavior often carries on into adulthood and many of our bad eating habits are based on so-called “comfort” foods for a quick dopamine fix. Once this connection is made in the brain, it’s very difficult to disconnect the association which is precisely what makes old habits hard to break.

While it may be true that disconnecting a feeling of pleasure can be difficult, you can always make a new association. The same speaker who taught about dopamine shared with me a strategy that he uses with clients to make this new association. You merely need to take your favorite self-sabotaging “comfort” food and eat it in front of a mirror while watching yourself. Oh . . . and you will want to do this naked! That’s right, totally nude. How many servings of Rocky Road in the buff do you believe it would take to make you lose some pleasure in the tasty treat? This may sound like a bizarre tactic, but it is based in science and basic brain chemistry. Give it a try and I would love to know your results (rivertownchriowellness@gmail.com).

Social Significance

2020-08-31T08:43:00.002-07:00

I’ve attempted in this column to cover numerous aspects of physical, chemical, and emotional well-being and how they relate to better health and wellness. However, a journal article published in Nature Neuroscience reminded me that I’ve neglected the social aspect of health and its role in longevity.

The topic of social health became more significant in 1947 when the World Health Organization included it in its formal definition of health. Increasing evidence has shown that those who are well integrated into their communities tend to live longer and heal better from disease while those who do not feel as connected are more prone to illness. Numerous times, it has been proven that married people tend to live longer than individuals who do not marry. In his book, Healthy at 100, John Robbins, M.D. documents the critical significance of a strong community network in all four of the cultures he studied where people often lived over 100 years with extraordinary health. This recent research study set out to determine the neurological mechanism that makes these outcomes possible. The conclusion of the study ties into a subject I’ve discussed numerous times in the past – stress physiology. The researchers believe that a lack of community or even threats to social connection may tap into the same neural and physiological alarm system that responds to critical survival threats. Having a strong social network appears to tap into basic reward related mechanisms in the brain. What they are saying is that a good social support network shuts off the stress response and a poor social structure actually feeds the stress response. Any perceived stress leads to what I have often called “stress physiology” which should be viewed as the predictable cascade of increased hormones that affect nearly all aspects of our physiology and over time can be linked to virtually every disease known to man.

The lesson to take home from this material is to work on your relationships. Resist the temptation to go home and tune out. Instead, spend time building meaningful bonds with your family and friends. Join a club or group, or get involved in your church. The more strong and meaningful relationships you maintain will not only make you feel better, but they will actually help you to live longer with less risk of disease and illness.

More Than a Luxury

2020-08-27T11:34:00.000-07:00

When our patients begin their chiropractic treatment, I often recommend massage as part of a treatment plan. This seems to trouble some patients and they are reluctant to schedule massages. My only explanation for this is that people fail to see the health and wellness connection of massage therapy as they think of it merely as a spa experience or what I like to refer to as a Jacuzzi effect. This is something that provides some benefit while you’re doing it, but by the next day, life remains relatively unchanged. What I’ve come to see is that the people who undergo regular massage even for just once per week for a couple months learn the truth and experience the real benefits.

I did a quick review of the research on massage therapy and while there is too much to report, I made a laundry list of the broader benefits of this age-old procedure. By increasing blood flow and circulation, research shows that massage often can reduce heart rate and blood pressure. Similarly, by increasing the flow of lymphatic fluid, massage reduces swelling and strengthens the immune system. By reducing muscle spasm, tension patterns, and adhesions, massage improves range of motion and flexibility while enhancing athletic performance and helping to prevent sports injuries. Massage also releases the body’s natural painkillers endorphins, thereby reducing acute or even chronic pain. It is well documented that massage will increase serotonin levels to help reduce stress and prevent depression. There are research studies to show that massage can help with more specific conditions such as fibromyalgia, plantar fascitis, carpal tunnel, migraines, arthritis and even asthma and bronchitis. A study that I kept coming across was one that showed premature infants who received massage gained weight much faster than those who did not.

The point is that massage is much more than a luxury. Even amateur massage feels good and relaxing while it’s being done, and I’m not certain I’ve heard anyone complain about a “bad massage.” However, in my experience, the good ones are ones where even after the first couple sessions, you know that something has changed and the results begin to become long-lasting. There are numerous licensed massage therapists in the area. If you haven’t tried massage in the past, call for a couple appointments to experience the health benefits of this safe and painless therapeutic approach.

Heart Health

2020-08-10T12:51:00.002-07:00

I was attracted to an article titled “The Real Cause of Heart Disease” written by a heart surgeon of 25 years experience. His article was more of a retraction letter apologizing for the bad advice he had promoted over the years. He stated that the standard advice of cholesterol lowering medications and a low-fat diet are no longer scientifically or morally defensible. 25% of the population is taking cholesterol drugs, yet more Americans are dying of heart disease every year and 75 million Americans are currently suffering with some level of heart disease.

This surgeon sited recent research proving that inflammation in the artery wall is the real cause of heart and all cardiovascular disease. Without this inflammation, cholesterol wouldn’t accumulate in the vessel lining to begin with. It’s the inflammation that traps cholesterol in the internal lining of the arteries. From this point-of-view, cholesterol in the arteries is not the cause of heart disease, but merely another symptom. Inflammation from diet and stress is the real cause and also the solution. What causes this inflammation? It’s the processed carbohydrates such as sugar and flour products as well as the omega-6 corn, vegetable, soybean and sunflower oils.

To solve the heart disease epidemic we must begin to choose more natural and complex carbohydrates such as fruits and vegetables over the processed grains and sugars. Likewise, we don’t need to avoid fat because that strategy has not worked either. Rather we need omega-3 fats found in fish oils, organically raised.

Today's mainstream American diet has produced an extreme imbalance of these two fats. The ratio of imbalance ranges from 15:1 to as high as 30:1 in favor of omega-6. That's a tremendous amount of cytokines causing inflammation. In today's food environment, a 3:1 ratio would be optimal and healthy. Eating a balance of healthy fats improves overall health leading to less heart disease.