Author: Dr. Robert Speirs DC

Food Myth #5: High Fructose Corn Syrup is worse than other sugars.

~ Dr. Robert Speirs DC ~ Leave a comment

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Sugar is everywhere and most don’t even know it.

Dextrose, sucrose, rice syrup, maltodextrin….. All sugars and all affect our bodies the same way. While these monikers may not be as well known or as much maligned as high fructose corn syrup they are just as much of a health inhibitor as HFCS and good old table sugar.

While HFCS has long been seen as the worst of a bad bunch, a 2014 review of multiple studies found there was no difference in blood glucose changes between HFCS or table sugar. Basically, your body can’t tell one from the other and all the cigars mentioned above cause similar reactions in your body. Sugar is sugar.

The biggest issue with HFCS? It is EVERYWHERE. In order to reduce your sugar intake you’ll need to know many terms for sugars and keep an eye on what you’re eating day in and day out.

 

 

 

 

http://www.eatthis.com/29-nutrition-myths-busted/

 

When Are My Shoes “Done”?

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Running shoes need to be replaced every 250 miles. There are three basic options:

 

✓ Motion Control Shoes – Designed for people with low or no arches, these shoes are for runners who strike the ground on the outer edge of their foot. Avoid overly stiff shoes as these decrease you perception of ground strike and lead to new injuries.

 

✓ Stability or Neutral Shoes – Designed for people with normal or average arches and running mechanics. The shoe contains some cushioning to absorb shock and prevent injuries and some rigidity to avoid pronation.

 

✓ Cushioned Shoes – Designed for people with high arched feet. Their footprint will typically leave a thin band along the foot’s edge. As they run weight is distributed from heel strike to the outer edge of the foot and small toes that bear the brunt of “lift off.” This shoe is more flexible and absorbs the shock created by the lack or rotation (under-pronation) created by their running style.

Golfer’s Elbow? Thats a thing?

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Most of the muscles that flex your wrist are attached to a bony bump on the inside of your elbow called the “medial epicondyle.” Sometimes, through injury or overuse, the site where these muscles originate can become irritated or inflamed. This condition is called “medial epicondylitis”, or “golfer’s elbow.”

Although the condition is named “golfer’s elbow,” over 90% of those affected

are not even athletes, much less golfers. Nonetheless, the condition is more common in certain sports, especially golf, throwing, bowling, football, archery, and weight lifting. Occupations that require heavy gripping or repeated hand movements, like carpentry or typing, can predispose you to this condition. Smokers and people who are obese are more likely to experience this condition.

Medial epicondylitis is the most frequent cause of pain on the “inside” of your elbow but is 3-10 times less likely that its “outside” counterpart- lateral epicondylitis (i.e. “tennis elbow”). Medial epicondylitis is most common between the ages of 40 and 60. The condition strikes the dominant arm in over ¾ of cases. Your symptoms will likely include a dull aching pain over the bump on the inside of your elbow that becomes more intense with use. As the condition progresses, you may notice grip weakness or limitations when shaking hands, grasping objects, and opening jars. Be sure to tell your doctor if you notice numbness or tingling traveling toward your hand.

If left untreated, medial epicondylitis can last indefinitely. Studies show that up to 40% of untreated patients suffer prolonged discomfort, some as long as three years. Fortunately, conservative treatment like the type provided in our office is effective for relieving this condition. Our office may prescribe an elbow “counterforce brace” to help dampen stress to the irritated area. This type of brace should not be used in patients who have numbness or tingling radiating into their fingers. Some patients may benefit from a “wrist splint” that is used at night to allow your tendon to heal in a lengthened position. Using ice or ice massage over your elbow can help limit pain. Your home exercises will play an important role in your recovery.

Initially, you may need to avoid activities that cause an increase in pain, like gripping, lifting, golfing, throwing balls, or swinging a racquet. Be sure to warm up properly and stretch prior to any heavy physical activity. Smokers would benefit from quitting. Overweight patients should consider increasing their aerobic activity to shed excess pounds.

Entering & Exiting Your Vehicle

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Entering and exiting your vehicle is a potential risky activity for low back pain sufferers. Follow these tips to limit problems:

 

✓ To enter the vehicle, open the door and stand with your back to the seat, legs close to the side of the vehicle. For larger vehicles, you may wish to begin by standing on the running board. Place your hands on the door and door frame to keep your movements slow and controlled then slowly lower your body into the vehicle.

✓ Tuck your head into the vehicle. Keep your knees close to each other, as though they have been taped together, brace your abdomen as though you are about to be punched in the stomach and pivot your body as a whole without twisting or bending at the waist. You may grasp the steering wheel with your right hand to help you pivot.

✓ Use a lumbar roll or other support to help maintain good posture. Position the roll slightly above your belt to support the “small of your back”. Adjust your seat so that your knees are slightly lower than your hips. Try to avoid prolonged car rides- take frequent breaks.

✓ Before exiting, create adequate space by pushing your vehicle seat back as far as possible and move the steering wheel up and out of the way. To exit, first scoot slightly to the door side edge of your seat, then keep your knees together and pivot with the same cautions that you used to enter the vehicle. When your feet are shoulder width apart and firmly on the ground or running board, grasp the door and door frame, lean forward, but be sure not to bend your back, as you tighten your abdominal muscles. Slowly thrust your hips forward to stand up.

Workers compensation cases highlight the value of chiropractic care

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A newly published analysis of 5511 workers compensation cases highlights the value of chiropractic care: “those injured workers who first saw a chiropractor experienced shorter first episodes of compensation (vs. physical therapy alone)”.

If you or someone you know has suffered a job-related injury, call us today. Our goal is to provide the most effective care that gets you back to work ASAP!

https://www.ncbi.nlm.nih.gov/pubmed/27638518

Do you have Carpal Tunnel Syndrome?

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​Carpal Tunnel Syndrome is VERY common. If fact, it affects 3-6% of the general population, and up to 50% of those afflicted have it in both hands! So what makes it so common? Here are several reasons:

1) ANATOMY: The wrist is made up of eight small “carpal” bones that allow the wrist to bend and twist in many different positions. If you were to look at the wrist “head on,” you’d notice it is shaped like a tunnel where the eight little carpal bones make up the “roof” and the transverse carpal ligament is the “floor.” You’ll also notice nine tendons and their sheaths that pass through the carpal tunnel and attach the forearm muscles to the fingers on the palm side of the arm, blood vessels, and the median nerve. When there is less available space within the carpal tunnel (due to inflamed tendons, for example), the added pressure can compress the median nerve and result in numbness, tingling, and weakness, mostly into the second to fourth fingers.

2) JOBS: People with occupations that require fast, repetitive movements and/or a firm grip with little rest have a higher likelihood of developing CTS.

3) GENDER: Women have a greater risk of developing CTS than men due to smaller wrists and hormonal changes that may result in swelling in the wrist.

4) AGE: Individuals over age 50 have a greater risk of developing CTS, especially females.

5) GENERAL HEALTH ISSUES: There are a host of conditions that can cause and/or aggravate CTS. Some of these include rheumatoid arthritis, diabetes, osteoarthritis, low thyroid function, and space-occupying issues like a ganglionic cyst inside the tunnel. Certain medications, such as birth control pills, and some forms of chemotherapy can also cause CTS. A pinched nerve in the neck or shoulder can alter median nerve function, which can exacerbate CTS symptoms.

6) TRAUMA: A fall onto an outstretched arm can sprain and/or fracture the wrist. If a fracture occurs, the onset of CTS can be very rapid, and quick realignment of the fracture is very important.

Chiropractic care offers a non-surgical solution to CTS, which includes splinting (primarily at night and when driving but usually less often during the day as we tend to “fight” against the splint), anti-inflammatory measures (ice, nutrients such as ginger, turmeric, bioflavonoids), and manual therapies—manipulation of the fingers, hand, wrist, elbow, shoulder, and neck (as indicated) and muscle release techniques to the forearm are very helpful. There are also effective exercises that patients can do at home that include joint range of motion and muscle stretching techniques.

 

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Our Condition of the Month: ITB Syndrome

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Iliotibial Band Syndrome

Your iliotibial band is a fibrous band of tissue running from the crest of your hip, down to your knee. A muscle near the crest of your hip called the tensor fascia lata, attaches to this band to help control movements of your leg. Your iliotibial band passes over the point of your hip and over another bony bump on the outside of your knee called the lateral epicondyle. When the band is too tight, it can become painfully inflamed as it repeatedly rubs over the top of either of these bony projections. Irritation at the bony bump near the knee is called iliotibial band friction syndrome.

The condition usually presents as pain on the outside of your knee that becomes worse with repetitive knee flexion or extension. This condition is the leading cause of lateral knee pain in runners, especially slower “joggers.” The pain usually develops 10-15 minutes into the workout. You may sometimes feel or hear a click during movement. Symptoms generally ease at rest. Running on slick “wintry” surfaces may aggravate the condition. Excessively worn running shoes may be a culprit.

This problem is commonly caused by weakness in your gluteal muscles. When these muscles are weak, the muscle that attaches to your iliotibial band must contract harder to stabilize your hip. Having one leg longer than another is a known aggravating factor.

Runners should minimize downhill running and avoid running on a banked surface like the crown of a road or indoor track, as well as wet or icy surfaces. Runners should reverse directions on a circular track at least each mile. Bicyclists may need to adjust seat height and avoid “toe in” pedal positions. Avoid using stair climbers or performing squats and dead lifts. Sports cream and home ice massage may provide some relief of symptoms.

How long does Whiplash last?

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First, what is whiplash? It’s a lot of things, which is why the term WAD or Whiplash Associated Disorders has become the most common term for the main signs and symptoms associated with a whiplash injury. WAD is usually associated with a motor vehicle collision, but sports injuries, diving accidents, and falls are other common ways to sustain a WAD injury.

To answer the question of the month, in most cases, the recovery rate is high and favors those who resume their normal daily activities. The worse thing you can do when you sustain a WAD injury is to not do anything! Too much rest and inactivity leads to long-term disability. Of course, this must be balanced with the degree of injury, but even when the injury requires some “down time,” stay as active as possible during the healing phase.

Many people recover within a few days or weeks while a smaller percentage require months and about 10% may only partially recover. So what can be done to give you the best possible chance to fully recover as soon as possible?

During recovery, you can expect your condition to fluctuate in intensity so “listen” to your body, let it “guide” you during activity and exercise, and stay within “a reasonable boundary of pain” during your activity. Remember, your best chance for full recovery FAVORS continuing a normal lifestyle. Make reasonable modifications so you can work, socialize, and do your “normal” activities!

The KEY: Stay in control of your condition – DO NOT let it control you! Here are some tips:

1)  POSTURE CONTROL: Keep the weight of the head back by gliding your chin back until you “hit” a firm end-point. Then release it slightly so it’s comfortable—this is your NEW head position!

2)  FLEXIBILITY: Try this range of motion (ROM) exercise… Slowly flex your neck forwards and then backwards, then bend your neck to the left and then the right, and then rotate it to the left and to then to the right. THINK about each motion and avoid sharp, knife-like pain; a “good-hurt” is okay! Next, do the same thing with light (one-finger) resistance in BOTH directions. Try three slow reps four to six times a day!

3)  MUSCLE STRENGTH: Try pushing your head gently into your hand in the six directions listed above to provide a little resistance. Next, reach back with both hands or wrap a towel around your neck and pull forwards on the towel while you push the middle of your neck backwards into the towel doing the chin-tuck/glide maneuver (same as #1). Repeat three to five times slowly pushing, and more importantly, release the push slower! This is the MOST IMPORTANT of the strengthening exercises in most cases! Next, “squeeze” your shoulder blades together followed by spreading them as far apart as possible (repeat three to five times).

4)  PERIODIC BREAKS: Set a timer to remind yourself to do a stretch, get up and move, to tuck your chin inwards (#1) and do some of #2 and #3 every 30-60 minutes.

5)  LIFTING/CARRYING/WORK: Be SMART! Do not re-injure yourself. Change the way you handle yourself in your job, in the house, and while performing recreational activities.

6)  HOUSEHOLD ACTIVITIES: Use a dolly to move boxes and keep commonly used items within easy reach (not too high or low).

Be smart, stay educated, work within the range your body tells you is “safe” and most importantly, STAY IN CONTROL!!!