Healthy Gardening Does and Don'ts

A recent Gallup poll of more than 2,000 adults found that nearly 42% had suffered from back pain. Of these, nearly half (47%) said their problems were caused by gardening. Among the 35-plus age group, the proportion was even higher at 56%. Gardening can cause muscle strains, ligament sprains, and back muscle spasms. Following are a few healthy tips to keep both your garden and your back in top shape.

Do:

• Choose lightweight, long-handled garden tools—to help avoid bending over too often.
• Wear loose, comfortable clothing.
• Wear sun block and sun protection garments.
• Warm-up before gardening and cool-down afterward—take a short 10 to 15 minute walk.
• Perform some simple lower-back stretches.
• Switch hands frequently while raking or hoeing.
• Dig and lift a little at a time.
• Keep your back straight while lifting.
• Use mechanical devices when moving heavy containers.
• Use a cushion if you are going to be on your knees for a long time.
• Change positions every 10 to 20 minutes—take a break and walk around for a minute or two.

Don't:

• Strain, twist, or reach too far in front.
• Take large shovel fulls of soil.
• Hesitate to use a small spade.
• Dig continuously.
• Overload the wheel barrel.
• Stay in the same position too long.
• Perform the same activity too long.
• Stoop or work too far in front of you.
• Stretch or squat with a bent back.

Should I Really Wear My Helmet? YES!

Adapted from the Brain Injury Association of Kentucky Web Site: http://www.braincenter.org/

How serious is brain injury?

Each year, an estimated 2 million people sustain a head injury. About 500,000 to 750,000 head injuries each year are severe enough to require hospitalization. Head injury is most common among males between the ages of 15-24. Many head injuries are mild, and symptoms usually disappear over time with proper attention. Others are more severe and may result in permanent disability. If so, your life has been changed. Depending on how bad this injury is, life will never return to the way it once was. This is a reality. When a person sustains a traumatic brain injury, whether from an accident, tumor, stroke, or any other cause, his or her life will never be the same. There are others who have gone through what you are going through. There is much to learn together. Most importantly, you are not alone.

What is acquired brain injury?

There are currently 5.3 million Americans living with a disability caused by brain injury. Brain injury is acquired damage to the brain, the result of either an external physical force or internal causes, which results in an impairment of cognitive, emotional, and/or physical functioning. It is not of a degenerative or congenital nature but caused by an external physical force or by internal damage such as anoxia (lack of oxygen), stroke, disease, or tumor. It may produce a diminished or altered state of consciousness, which results in impairment of "thinking processes" and physical abilities. These impairments may be either temporary or permanent, and cause partial or total functional disability or psychosocial maladjustment.

What is a concussion?

A concussion results from a blow to the head which causes the brain to strike the skull. A concussion does not cause any structural damage to the brain, but can cause temporary loss of functioning. Headaches, memory loss and sleep disturbance may be some of the problems suffered after such an injury.

What is a contusion?

A contusion is a more serious blow to the brain, which results in bruising of the brain and more noticeable loss of functions. More comprehensive care is required for a contusion.

What is a skull fracture?

A skull fracture results in damage to the skin and bone of the skull as well as the brain itself. The form of medical treatment varies with the location and severity of the fracture. Close observation and follow up treatment are always required. Many skull fractures result in mild to severe problems associated with daily functioning such as walking, memory, vision and behavior.

What is a hematoma?

The collection of blood in one or several locations of the brain creates a hematoma. A hematoma may occur between the skull and the covering of the brain (epidural) or may occur between the membrane covering the brain itself (subdural). Hematomas may require surgery.

What is a stroke?

Stroke is a "brain attack," cutting off vital supplies of blood and oxygen to the brain cells that control everything we do... from speaking, to walking, to breathing. A stroke happens when an artery leading to or in the brain becomes blocked or ruptures.

What is a coma?

Coma is defined as a prolonged state of unconsciousness. There is no speech, the eyes are closed and the person cannot obey commands. Coma can last from hours to days to months or even years.

What is a seizure?

These are electrical discharges in the brain that disturb normal brain function. They can involve changes in behavior or consciousness. Roughly one-fourth of people with brain injuries also have seizure activity.

What is medical stabilization?

Many patients with a head injury require time in the hospital for medical treatment such as recovery from surgery, healing of wounds, and setting of fractures. This is known as medical stabilization. Patients may be transferred from the emergency room or ICU to a medical floor for observation, medical treatment and the beginning of rehabilitation services such as physical therapy.

What happens after medical stabilization?

After the patient has gone through medical stabilization, which can take from several days to several months, there are a variety of directions which may be taken:

• The patient may be transferred to a physical rehabilitation unit within a general hospital, or a specialized rehabilitation treatment center providing skilled nursing care. Physical, occupational, speech/cognitive and neuropsychological services can be provided on an intensive basis.

• Some people will not require skilled nursing care and may be transferred to a community program for brain injury patients. These programs offer both inpatient and outpatient services.

• Some people will go home with their families and return to the hospital or a special outpatient program for their therapies and treatment.

• Some people who require extended skilled nursing care will be transferred to a long-term care facility.

• Some people will return home to receive therapy and "around-the-clock" nursing care.

What is rehabilitation?

Rehabilitation is the process that helps an individual reach optimum function by providing a variety of services. Rehabilitation often uses a team concept which includes services of the physicians as well as physical, occupational and speech therapists, neuropsychologists, social workers, therapeutic recreational specialists and nurses. In addition, other professionals in education and vocational training help provide treatment services. However, the most important members of the treatment team are the patient and the patient's family.

Which is the best choice?

The appropriate choice for continued treatment is a major decision to be made by the patient and family. It is important to talk to your treatment team and fully understand the patients needs. Each person with a brain injury is different, with a set of individual needs. You must seek out as much information as possible to educate yourself about available resources.

What do families go through?

Shock, anger, hurt, denial, and depression are some of the first reactions families experience. A loved one's brain injury can change the family's life as well. A grown and independent child may require more attention from you. An injured parent may need the assistance of adult children. As the patient goes through the stages of recovery, so does the family. Support and guidance may help you deal with changes that are ahead. The key is to take one day at a time.

Signs of stress

The stress placed on the family of the brain injured is tremendous. Each individual and family will handle and cope with stress differently. The signs of stress may include the following: inability to sleep, poor appetite, lack of interest in personal care or appearance, a strong sense of guilt, reduced self worth, loneliness, excessive use of drugs and/or alcohol, forgetfulness, or an inability to understand things that are said. When stress builds, seek support from friends, clergy, and the medical staff caring for the individual.

Helpful suggestions for families:

• A skull fracture results in damage to the skin and bone of the skull as well as the brain

• Establish a balance between pushing the person with the brain injury beyond his or her ability to function and not giving enough encouragement.

• Establish and maintain a daily routine.

• Approach the person with the injury on their good side.

• Use familiar photographs of family members, friends, pets or possessions.

• Speak of familiar names, places, interests, and activities.

• Be yourself with the individual with a brain injury.

• Do not overwhelm or overload the person with information.

• Provide the individual with ample time to respond.

• Do not present the person with a task that is too complex.

• Try to reduce confusion in his/her surroundings.

• Talk openly about his/her gains and abilities.

• Communicate with the doctors, nurses, therapists, and the brain injured individual.

• Include and respond to appropriate humor.

Do I have Carpal Tunnel Syndrom?

Ask yourself:

• Do your wrists and hands ache from overuse?
• Do you wake up with your fingers curled and stiff?
• Do your hands burn, tingle, or feel numb?
• Do you fumble when lifting objects?
• Do your hands seem to have less than normal strength?

You may have carpal tunnel or a related repetitive strain injury/cumulative trauma disorder (RSI/CTD). Some form of repetitive stress disorder - mostly carpal tunnel - is now occurring in fully 15 percent of the U.S. workforce. The U.S. Department of Labor reports that CTD's currently account for over 60 percent of workplace injuries. The American Academy of Orthopedic Surgeons estimates CTD's cost $27 billion annually in medical treatment and lost income. According to Newsweek (6/26/95), claims for repetitive strain disorders cost employers some $100 billion annually.

RSI/CTD is epidemic.

Medical treatment focuses on the carpal tunnel, where the median nerve crosses the underside of the wrist. The most common medical treatment is a combination of wrist/forearm bracing and anti-inflammatory medication (steroids or nonsteroidal - ibuprofen, etc.). If that doesn't help, surgery is suggested - cutting the flexor retinaculum across the wrist. While this gives dramatic short-term relief of the symptoms, it can create additional problems:

• Rigid bracing is uncomfortable. Long-term, it increases the sticky adhesions that form in the connective tissue covering of the muscles and tendons. While the arm, wrist and hand feel better when kept from moving, the underlying problem is still present and may be even worse when the brace is removed.

• Anti-inflammatory drugs also block the pathways that heal connective tissue. With chronic use, this creates a cycle of incomplete healing and a dependency on the drugs to reduce recurring swelling and pain.

• Anti-inflammatory drugs are damaging to the lining of the stomach and intestines. In fact, they are the number one cause of admissions to hospitals for gastrointestinal bleeding.

• Scar tissue often grows over the carpal tunnel. In approximately 80 percent of the surgeries the symptoms return within two years.

A better route is conservative treatment: chiropractic, massage, myofascial release, neurolymphatic reflex points, acupuncture, nutrition, specific exercises, and correction of poor ergonomic working conditions. In addition to carpal tunnel, these treatments address related problems, such as trigger points in the muscle of the forearm and neck, vertebral subluxations of the neck, and chronic forward postural strain.

Midwest Chiropractic has successfully treated a number of people with carpal tunnel and other RSI/CTD. Our experience has shown that conservative, non-surgical, non-drug treatment is effective in most cases. It is certainly the route to follow first. Most importantly, it has no unwanted side effects.

In the unlikely event that your case is beyond the body's ability to repair itself with conservative care, the medical/surgical route is still available. If you do not experience some improvement within three weeks, your case may unfortunately be so severe that a neurological consultation is advisable and surgery may be required.

While the course of recovery varies with each case, if both you and your chiropractor perform your healing tasks diligently, you can expect good, lasting recovery within three to four months. If you do not respond by this time Midwest Chiropractic will refer you one of the skilled surgeons in our healing network.

In closing, remember that if you continue the same conditions that led to the injury in the first place, you will be back at square one - in pain and, perhaps, unable to work. As outlined in phase three below, ongoing preventative care is imperative to stay healthy.

Ritalin or Nutrition?

The National Review (Oct. 1, 2001) clearly brought the doping of American children into focus. The Journal of the American Medical Association, points out that Ritalin, the drug used on kids who don't behave appropriately, is more potent than cocaine. The drug works to numb kids into submission by blocking 70% of the brain's neurotransmitters. That means close to three quarters of the brain is shut off. Cocaine only blocks 50%.

Ritalin also causes all kinds of side effects, including lethargy, depression, and suicidal tendencies. If you carefully examine all the school shooting cases, you will find that all the kids were on drugs and/or were under psychiatric therapy. Even the newest scientific knowledge-four mil-lion kids take a drug that can cause permanent brain damage-has not slowed doctors from prescribing Ritalin.

This is not difficult to understand. The parents and physicians are at their wits' end. And critically important-they feel as if they have no alternatives. Many of these kids are abused or have suffered great psychological trauma at the hands of their parents and others. What the physicians don't know is that the great majority of these "problem kids" suffer from brain starvation.

These kids eat nothing that provides nutrition for the most dynamic organ in their body-their brain. While shunning the foods that can fuel their brain, they gobble up huge quantities of non-foods that spell biochemical disaster for the brain. With-out an alteration of this habit, we cannot expect any improvement soon in this national disgrace.

With all kids, not just those who have "ADD" or "ADHD," attention must be paid to what they eat. They must eliminate processed foods, sodas, margarine, candies, sugar, and the like-the mainstay of the average teenager's diet. They must eat real foods in their whole form; including proteins from meat, fish, dairy, beans, and legumes; whole fruits, vegetables, and greens; and real fat like butter, flax oil, olive oil, and real cheese.

And most important, an alternative to Ritalin must be used for six to 24 months so the brain has a chance to return to normal. The premiere protocol for "problem kids" is six Cataplex B, three Catalyn, and six Calcium Lactate tablets from Standard Process daily. If your child is hyper-active, substitute six Cataplex G for the Cataplex B. And in all cases have your kids take a teaspoon of raw flax oil daily, and a tablespoon if they are over age 12. This is real brain fuel.

This amazing protocol will not quell a hyper-active child into a drugged stupor like Ritalin. Rather it will normalize your child's brain function, neither over stimulating or sedating. And when the choice is between creating future drug addicts with brain damage or normalizing your kids; isn't normalizing your first choice?

Source: Health Alert, January 2002, Volume 19, Issue 1

Scoliosis and Adolescent Chiropractic Care

Analysis and Procedures

The study was conducted at Life Chiropractic College West's public clinic in Hayward, California. X-rays were taken of the children standing, from posterior to anterior, using a rigorous positioning protocol. The participants were given full-spine adjustments, typically once to three times a week over a one year period. Particular attention was on the sacroiliac joints, the lowest segment in the curve, the apex of the curve, and segments above the curve that reacted compensatorily to the primary curve, including the cervical spine.

Prior to the adjustments, muscle work was done to the paraspinal muscles of the curve. Additionally, if the x-ray analysis found pelvic tilt, heel-lifts were provided to level the pelvis. The children were encouraged to exercise regularly, including hanging by the hands to flex the spine to open the concavity of the curve.

Results

Of the 150 children who qualified for the study, 40 completed the one year course of care and had follow-up x-rays. Preliminary results indicate an average reduction of 1.4 degrees in the curvature of the subjects' spines; the children less than 10 years old showed an average improvement of 2.6 degrees; those over 10, showed an average improvement of 0.9 degrees.

A preliminary observation was made of a high incidence of pelvic tilt to the side of convexity in children with lumbar curves, however, there is no quantitative data on this observation.

The researchers noted that their lack of a control group "hampers an interpretation," but their intent was to study the effect of chiropractic care on the "curve itself, and the results are very promising."

The researchers pointed out that the medical community does not offer treatment for spinal curves of less than 20 degrees, and indeed often doesn't even consider such variance as scoliosis. While the researchers assert that many questions remain to be answered about chiropractic care and scoliosis, they note: "Chiropractic appears to offer a distinct advantage in the management and monitoring of early stage scoliosis."

Essential Vitamins for Women

If you’re a health-conscious woman, you probably know your nutritional needs change with each stage of life. If you’re of childbearing age, you need an adequate intake of folic acid to prevent birth defects. If you’ve experienced the menopause, you may need to increase your intake of calcium and vitamin D to keep your bones strong. A deficiency of either vitamin when your body needs it can lead to serious health problems.

What are vitamins anyway?

Vitamins are essential chemicals that take part in all your body’s processes. They do that by participating in reactions inside cells. Each vitamin performs a specific function in the body, and no single food contains all the vitamins you need. Except for vitamin D, the human body cannot make vitamins. So you need to get vitamins from the foods you eat or from vitamin supplements.

At different stages of your life, your body’s need for specific vitamins varies. When you don’t get enough of a particular vitamin you need, you run the risk of serious health problems.

Many women know that eating five servings of fruit and vegetables each day is a good way to get their essential vitamins. Most women, though, don’t eat the quantity of fruits and vegetables that are recommended. As a result, many women in every age group are at risk of vitamin deficiencies.

Let’s look at some essential vitamins for women. Let’s explore what each vitamin does to boost your health and which whole foods are good sources of this vitamin. Let’s also examine how much you need to prevent disease, as well as which vitamins are more important depending on your specific stage of life.

How do antioxidant vitamins boost health?

Many foods have antioxidant properties. However, there are specific vitamins that are known as antioxidant vitamins. They include vitamin A -- retinol and the carotenoids -- vitamin C, and vitamin E. These antioxidant vitamins appear to play a role in the body's cell-protection system. They do this by neutralising highly reactive and unstable molecules, called free radicals, that your body produces.

Free radicals have been shown to disrupt and tear apart vital cell structures like cell membranes. Antioxidants tie up these free radicals and take away their destructive power. That may reduce the risk of chronic illness and slow down the ageing process. Some researchers also believe that antioxidants might help boost immune function when a system is under stress. Antioxidants include:

• Beta-carotene, found in apricots, carrots, cantaloupe, and pumpkin, is converted to vitamin A in the body. Vitamin A aids in the building and strengthening of bones, soft tissue, skin, and mucous membranes. Other carotenoid compounds also have antioxidant properties including alpha-carotene (found in carrots, cantaloupe, and pumpkin), gamma-carotene (found in apricots and tomatoes) and lycopene (found in tomatoes, watermelon, and guava).

Food sources of beta-carotene include apricots, broccoli, cantaloupe, carrots, kale, papaya, peach, pumpkin, red peppers, and spinach.

• Vitamin C, ascorbic acid, aids in wound healing and plays a role in the formation of red blood cells. Vitamin C also boosts levels of the brain chemical noradrenaline. Noradrenaline is a neurotransmitter. It boosts alertness and increases concentration. Studies show that when the body is under great stress, or during the ageing process, levels of ascorbic acid decline.

Food sources of vitamin C include broccoli, grapefruit and grapefruit juice, kiwi, oranges, pepper, potato, strawberries, and tomato.

• Vitamin E is also known as tocopherol. It plays a key role in the formation of red blood cells and in the maintenance of cell membranes. Vitamin E may slow age-related changes in the body. Adults with intestinal disorders of malabsorption may be deficient in vitamin E. But taking too much vitamin E daily increases the risk of bleeding.

Food sources of vitamin E include margarine, corn oil, cod-liver oil, hazelnuts, peanut butter, safflower oil, sunflower seeds, and wheat germ.

Vitamin B12, like the other B vitamins, is important for metabolism, normal cell division, and protein synthesis. Anaemia is one of the most common consequences of vitamin B12 deficiency. Vegetarians of all ages are at risk of deficiency and may benefit from a daily vitamin B12 supplement. Vitamin B12 levels can be measured by a blood test. Your doctor can advise you if a blood test or supplement is needed.

If you’re over age 50, you may have difficulty absorbing vitamin B12 in its natural form because of changes in the stomach. You may need three-monthly injections of vitamin B12.

Food sources of vitamin B12 include cheese, eggs, fish, meat, milk, and yogurt.

• Folate, or folic acid, is essential in the development of the central nervous system. This key nutrient also helps to make DNA and RNA, the building blocks of cells. It also prevents alterations to DNA that can lead to cancer. Adults and children require folate to build normal red blood cells and prevent anaemia.

Deficiencies of folate in women who are pregnant are linked to neural tube defects such as spina bifida. Spina bifida is an incomplete closure of the spine. Because of this risk of birth defects, many foods, such as breads and breakfast cereals, are now fortified with folic acid.

Food sources of folate include vegetables such as spinach and greens, asparagus, citrus fruits, melons, strawberries, fortified grains, legumes, beans -- especially chickpeas, black beans, and kidney beans -- nutritional yeast, eggs, and organ meats such as liver.

What are the recommendations for vitamin D?

Younger adults may get plenty of sunlight throughout the day to keep this vitamin at the proper level. Many middle aged and older adults, on the other hand, may have a problem. The Food Standards Agency recommends that older adults, people of Asian origin, and people who do not get adequate sunlight each day take extra vitamin D from vitamin D-fortified foods and/or supplements. As calcium and vitamin D are closely linked, many doctors recommend that older people, especially post-menopausal women, take a combined calcium and vitamin D supplement.

What foods contain vitamin K?

Vitamin K is not considered an essential vitamin. It does, though, play a key role in promoting strong bones and maintaining normal blood clotting in older people. The best food sources of vitamin K include green leafy vegetables, soybean oil, broccoli, alfalfa, cooked spinach, and fish oil.

Do I have to eat whole foods to get these essential vitamins or could I use supplements?

Most dieticians recommend getting essential vitamins through whole foods without relying on supplements. But talk to your doctor to make sure.

With whole fruits you get specific vitamins as well as all the essential nutrients necessary for immune function and energy.

The likelihood of ingesting too much of any vitamin from whole foods is remote. However, overdosing from mega-vitamin supplementation does occur. In large doses, some vitamins have documented side-effects that tend to be more severe. For these reasons, you should never take mega-doses of any vitamin without speaking to your doctor first.

Keeping Your Body Energized

Healthy eating is more complex than adopting a low-carb, low-fat or high-fiber diet. It’s important to understand how the food you eat affects your body, so you can provide balanced, sustained nutrition to keep going strong.The glycemic index (GI) is a ranking of carbohydrates based on their immediate effect on glucose (blood sugar) levels. Glucose is assigned a value of 100, while other carbohydrates are ranked relative to glucose. Essentially, carbohydrates that break down rapidly during the digestive process have the highest GI values. The blood glucose response is fast. On the other hand, carbohydrates that break down slowly and release glucose gradually into the bloodstream have low GI values.The GI index is an important consideration for a number of reasons, particularly with respect to the benefits of consuming low-GI foods:
• Low-GI foods keep you fuller for longer.
• Low-GI foods cause a smaller rise in blood glucose levels following meals.
• Low-GI diets can help you lose weight.
• Low-GI diets can improve the body’s sensitivity to insulin. According to the authors of a 2002 study published in the American Journal of Clinical Nutrition, “sufficient, positive findings have emerged to suggest that the dietary glycemic index is of potential importance in the treatment and prevention of chronic diseases.”Healthy eating requires consideration of much more than just high- and low-GI/GL foods – but the underlying premise is important: providing balanced, sustained nutrition that the body can utilize effectively to generate energy, build muscle, repair tissue, fight infection and perform a host of other vital functions.