January 2019 Health Newsletter

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Current Articles

» Before Starting Your Resolution
» How Chiropractic Care Can Help Relieve “Forward Head Posture”
» Kids Aren’t the Only Ones Who Need Less Screen Time
» Over One-Quarter of the Entire World’s Population Doesn’t Get Enough Exercise

Before Starting Your Resolution  

                                     

It’s the start of the year and many of us make resolutions.  Start a healthy diet, eliminate unwanted stress, or get back in the gym to work on our fitness are some of the more common ones.  When you get back in the gym, do you have goals?  Maybe your goal is to work on your cardiovascular system.  Perhaps, your goal is to lift more and get stronger.  In any case, I am sure you have heard before that you should consult with your doctor before starting any exercise program.  It is important to make sure that you are healthy enough to adapt to the added physical stress you’re about to subject your body to especially pertaining to your cardiovascular condition.   What about the condition of your spine?

All too often we see patients who hurt themselves at the gym.  Why is that?  Are they lifting too much weight? Maybe.  Is their form while lifting the weight wrong?  Possibly.  Most often though it’s as simple as the habits (posture) that the person has had over the past that has made their spine much more susceptible to injury.  Whenever there are areas that are imbalanced in the spine, then you stress them by adding weight and trying to exercise, you have a potential for injury.  Think of a cell phone tower, the tower will stand by itself for the most part.  To make sure that it is secure and safe however, there are support wires that attach to it from all directions.  Now, remove a few cables from one side and it still will probably stand, but if you add wind from one direction that tower will eventually collapse because it doesn’t have the proper support.  The same principle can be applied to our spine.  The bones stack on top of each other and would mostly stand alone.  But there are muscles attached to stabilize and keep the spine strong.  Poor postural habits would be removing some of the wires from one side of the tower.  When these muscles aren’t being used its like the support cables aren’t present.  Now add the stress such as weight to the mix and the spine will fail.  Injury occurs!

While it’s important to have a physical screening from your primary care doctor for cardiovascular issues that may not be noticed before an exercises program, it’s equally important to have a musculoskeletal screening.  Chiropractors are trained to spot potential areas of weakness in the musculoskeletal system and ways to improve them.  This way you can spend more time at the gym reaching your goals, instead of more time trying to heal your injuries.

Happy New Year

 

Dr. Bauman, D.C.

Chiropractic Centers of Short Pump

Richmond, Va.

Author:Dr. Andrew P. Bauman
Source:CCSP
Copyright:Chiropractic Centers of Short Pump 2019


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How Chiropractic Care Can Help Relieve “Forward Head Posture”  

If you spend a lot of time at the computer or looking down at your smartphone, you may be dealing with "forward head posture." Fortunately, this condition can be corrected with the right chiropractic care which often includes therapeutic exercises and stretches. 
What Is Forward Head Posture?
Forward head posture refers to when our head is not positioned properly over the body and is too far forward. This is typically caused by too much screen time in today’s computerized world although spending too much time at a desk or writing by hand, knitting or sewing could also cause an issue over time. Our head should be balanced on the top of our neck. This is often described as how a golf ball sits on top of a tee. The ears should be in line with the shoulders, not in front. The neck has a natural "C" curve when viewed from the side when the head is in the proper position. When the head is too far forward, that natural "C" curve can be reduced or lost increasing the tension on the structures of the neck and upper back. This can cause the upper back to become excessively curved in it's natural reversed "C" shape resulting in a condition called "kyphosis." When forward head posture becomes the norm for your body, it can lead to chronic neck pain, headaches, and spinal disc problems.
The Solution for Forward Head Posture
Fortunately, chiropractic care can significantly help. Additionally, many chiropractors not only utilize chiropractic-specific spinal adjustments to help correct these postural abnormalities, but additionally employ the use of in-office and/or at home therapeutic exercise regimen. If you are suffering from headaches, neck pain, or shoulder pain or discomfort, contact us today for a no-obligation evaluation.

Author:ChiroPlanet.com
Source:JMPT: July–August, 2018 Volume 41, Issue 6, Pages 530–539.
Copyright:ProfessionalPlanets.com LLC 2019


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Kids Aren’t the Only Ones Who Need Less Screen Time  

A new doctor-authored resource for parents has some surprising news: Parents should limit their own screen time as well as their kids'. Here's why: Kids often mirror their parents' words and actions. According to Dr. Jenny Radesky, a co-writer of the resource in JAMA Pediatrics, this includes how parents interact with their smartphones – and how often. Dr. Radesky's research on the subject has revealed that parents preoccupied with their phones typically engage in less one-on-one interactions with their children, have more parent-child conflicts, and run into more behavioral issues with their kids. She also cites previous studies on TV-watching and parenting with similar results – parents who watched more television had kids who watched more television. Luckily, the parental resource Radesky co-authored with Dr. Megan Moreno has some suggestions for limiting your screen time and strengthening your family relationships. For instance, they recommend stepping back from your phone in instances where you would usually turn to it for stress-relief, distraction, or to avoid conflict. Instead, try something else, like breathing deeply. Engage with those around you and give them your full attention. The doctors promote establishing specific times when the whole family can unplug and do a single activity together. They also advise avoiding behaviors you wouldn’t want your kids to learn, like looking at your phone while driving your car, or ignoring others while using your phone.  In short, if you want your kids to learn good phone etiquette and safety, model it for them.

Author:ChiroPlanet.com
Source:JAMA Pediatrics, online August 27, 2018.
Copyright:ProfessionalPlanets.com LLC 2019


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Over One-Quarter of the Entire World’s Population Doesn’t Get Enough Exercise  

About 1.4 billion people around the globe – about one-quarter of all the adults on earth – aren't getting enough physical activity in their day-to-day lives. According to a study from the World Health Organization, people who don't exercise enough daily are at higher risk for cancer, type 2 diabetes, and cardiovascular disease, to start. To keep healthy, you need a minimum of 150 minutes of moderate activity or 75 minutes of vigorous, strenuous activity every week. According to the 2016 study, only one-third of women and one-fourth of men were not getting the recommended amounts.  The countries with the highest rates of inactivity were mostly Middle Eastern, including Saudi Arabia, Kuwait, and Iraq, as well as American Samoa. Over 50% of adults in these areas were not getting enough physical activity. Meanwhile, 40% of all U.S. adults, 14% of Chinese adults, and 36% of British adults were not active enough. In addition to the high rates of inactivity, the study found that these rates are staying stagnant despite growing research that proves how vital exercise is to health. In fact, inactivity is twice as high in richer countries versus poorer ones, and even increased during the years 2001-2016 by 5%. One big reason may be because sedentary occupations are becoming the norm in richer countries, while poorer countries have more active occupations.

Author:ChiroPlanet.com
Source:Lancet Glob Health 2018; 6: e1077–86.
Copyright:ProfessionalPlanets.com LLC 2019


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3037 Lauderdale Drive | Richmond, Virginia 23233
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