Wellness

Food Myth #4

~ Dr. Robert Speirs DC ~ Leave a comment

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Nuts are junk food and should be avoided

Nut-uh. Nuts are a great source of protein, healthy fats and nutrient but are relatively high in calories. As a result they are a great snack but you need to keep an eye on portion control.

Recent research at Harvard (heard of them?) showed that women who ate a handful of nuts 5 times a week as a snack were 20% less likely to develop type II diabetes as those that didn’t. Also, several studies have shown that having nuts as a regular part of your diet helps protect against heart disease.

Now, this isn’t licence to crush all the peanuts you want when you’re watching the game… Be smart about your intake and look for nuts like almonds, brazils, cashews, macadamias and pistachios that aren’t swimming in (admittedly delicious) salt and oil.

So when you’re planning your snacks for the Super Bowl or the next Jets game, go nuts.

 

My back hurts, why look at my feet?

~ Dr. Robert Speirs DC ~ Leave a comment

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Improperly supported feet can affect the alignment of all of the structures above. To improve your overall comfort:
✓ Choose shoes with good arch support.
✓ Avoid going barefoot or wearing shoes that lack support (i.e. flip-flops). The following brands of sandals provide better than average arch support: Naot, Fit Flops, Orthoheels, Abeo, Vionic and Yellow box.
✓ Avoid high-heeled shoes or boots (keep heels to a maximum of 1½ inches, especially if you are going to be doing a lot of walking).
✓ “Cross-trainer” athletic shoes tend to provide the best all around support and shock absorption for daily activities.
✓ Patients with fallen arches should consider adding arch supports or orthotics.
✓ Repair or replace shoes with worn soles or heels.

Lifting Mechanics Made Simple

~ Dr. Robert Speirs DC ~ Leave a comment

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Here are some tips to help you lift safely:
✓ Avoid lifting or flexing before you’ve had the chance to warm up your muscles (especially when you first awaken or after sitting or stooping for a period of time).
✓ To lift, stand close directly facing object with your feet shoulder width apart.
✓ Squat down by bending with your knees, not your back. Imagine a fluorescent light tube strapped to your head and hips when bending. Don’t “break” the tube with improper movements. Tuck your chin to help keep your spine aligned.
✓ Slowly lift by thrusting your hips forward while straightening your legs.
✓ Keep the object close to your body, within your powerzone” between your hips and chest. Do not twist your body, if you must turn while carrying an object, reposition your feet, not your torso.

An alternative lifting technique for smaller objects is the golfers lift. Swing one leg directly behind you. Keep your back straight while your body leans forward. Placing one hand on your thigh or a sturdy object may help.

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Food Myth #3

~ Dr. Robert Speirs DC ~ Leave a comment

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Avoid eggs because of their cholesterol content.

Eggs got a bad rep years ago because we thought they contributed to a rise in levels of LDL (Bad) cholesterol. The most recent research shows that eggs don’t actually contribute to high cholesterol at all and are a great source of iron, zinc, lutein, vitamin D and choline, not to mention a cheap, easy source of protein.

So go ahead with your eggs tomorrow morning! You’ll be healthier for it.

 

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https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/protein-foods/eggs
https://www.eatrightontario.ca/en/Articles/Heart-Health/Understanding-Eggs-and-Cholesterol-How-many-eggs.aspx
https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health

A Few Sleep Tips From Us To You

~ Dr. Robert Speirs DC ~ Leave a comment

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Your mattress and the position you sleep in may affect your spine.

✓ Choose a mattress that provides medium or firm support, such as a traditional coil spring or adjustable airbed. Avoid waterbeds, thick pillow tops and soft, sagging mattresses.
✓ Always sleep on your back with a pillow either underneath your knees or on your side with a pillow between your knees. Avoid sleeping on your stomach.
✓ Keep your neck and back covered while sleeping to avoid drafts that could cause potential muscle spasms.

Here are a couple of tips to help you get in and out of bed more comfortably:
✓ To lie down: Sit on the edge of the bed, pull your arms to your sides and tilt your body into the bed, maintaining the bend of your knees at 45 degrees. Finally, bring your feet into in a lying position or roll onto your back.
✓ To get up: From a side-lying position with your knees bent, push your body upright into a sitting position, swinging your legs over the edge of the bed as you rise.

If you find that you wake up sore then you may be suffering from any number of conditions that get worse overnight.

Workstation Ergonomics

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Ergonomics is the science of adjusting your workstation to minimize strain in the following ways:

✓ Maintain proper body position and alignment while sitting at your desk – Hips, knees and elbows at 90 degrees, shoulders relaxed, feet flat on floor or footrest.
✓ Wrists should not be bent while at the keyboard. Forearms and wrists should not be leaning on a hard edge.
✓ Use audio equipment that keeps you from bending your neck (i.e., Bluetooth, speakerphones, headsets).
✓ Monitors should be visible without leaning or straining and the top line of type should be 15 degrees below eye level.
✓ Use a lumber roll for lower back support.
✓ Avoid sitting on anything that would create an imbalance or uneven pressure (like your wallet).
✓ Take a 10-second break every 20 minutes: Micro activities include: standing, walking, or moving your head in a “plus sign” fashion.
✓ Periodically, perform the “Brugger relief position” (See video below) -Position your body at the chair’s edge, feet pointed outward. Weight should be on your legs and your abdomen should be relaxed. Tilt your pelvis forward, lift your sternum, arch your back, drop your arms, and roll out your palms while squeezing your shoulders together. Take a few deep cleansing breaths.

How Do We Choose A Mattress?

~ Dr. Robert Speirs DC ~ Leave a comment
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The age and quality of your mattress have a major impact on how you feel. A worn-out mattress can certainly contribute to back and neck problems. Most experts agree that traditional mattresses should be replaced every 5-8 years. Since you spend about one third of your life in bed, choosing the right mattress is critical. Unfortunately, mattress selection is a highly individual process as there is no single “best” mattress. The following tips will help you make an informed decision:

* Choose a medium-firm model. Mattresses that are either too soft or excessively firm can aggravate back pain.

* Keep the pillow-top relatively thin. An excessively plush topper is the equivalent of placing a cheap mattress on top of a good one.

* Always replace the box spring foundation when you replace the mattress.

* Don’t choose the most expensive mattress in the store- but don’t set your budget unreasonably low. Bargain mattresses are not a good option. Your savings should be focused on avoiding unnecessary add-ons (mattress covers, custom sheets, pillows, etc).

* Look for vendors that provide an in-home warranty that allows you to exchange the mattress if it does not meet your expectations.

* Your chiropractor may be able to provide additional suggestions to help you choose between, coil spring, memory foam, water and air beds.

Exercise Of The Month: Pike On A Ball

~ Dr. Robert Speirs DC ~ Leave a comment

Pike on a Ball

Begin in a push-up position with your knees resting on an exercise ball. Maintain a neutral spine, and do not allow your back to arch down towards the floor. Roll the ball from your thighs to your ankles by bending your knees and bringing them towards your chest. Slowly return to the start position. Perform three sets of 10 repetitions daily or as directed.

Condition Of The Month: Pregnancy-Related Low Back Pain

~ Dr. Robert Speirs DC ~ Leave a comment

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Low back pain during pregnancy is quite common. In fact, between 50-75% of all pregnant women will experience low back pain. The pain is usually caused from rapid changes in weight, posture, gait and hormones.

The average woman gains between 20-40 pounds throughout pregnancy. This weight gain moves your center of gravity forward, causing your pelvis to tilt and your lower back to sway – placing excessive stress on the ligaments, discs, and joints of your spine.

Pregnancy-related low back pain typically starts between the fifth and seventh month of pregnancy, although a significant portion of women experience pain sooner. Symptoms often begin at the base of your spine and may radiate into your buttock or thigh. Discomfort is often aggravated by prolonged standing, sitting, coughing, or sneezing. Your symptoms may increase throughout the day, and some patients report nighttime pain that disturbs their sleep. The extremes of activity seem to contribute to pregnancy-related low back pain – with increased risk for both “sedentary” and “physically demanding” lifestyles. Patients who have suffered with back pain prior to pregnancy are more than twice as likely to re-develop back pain during pregnancy.

Be sure to tell your doctor if your symptoms include fever, chills, bleeding, spotting, unusual discharge, cramping, sudden onset pelvis pain, light-headedness, shortness of breath, chest pain, headache, calf pain or swelling, decreased fetal movement, or symptoms that radiate beyond your knee.

Unfortunately, pregnancy related low back pain occurs at a time when your medical treatment options are limited. Not surprisingly, over 90% of prenatal health care providers would recommend drug-free treatment, including the type of alternative therapy provided in this office. Studies have shown that chiropractic manipulation provides significant relief of pregnancy- related low back pain. Almost 75% of women undergoing chiropractic care report significant pain reduction with improved ability to function.

Most patients will also benefit from continuing aerobic exercise throughout pregnancy. The US Department of Health and Human Services advises that healthy pregnant women may begin or continue moderate intensity aerobic exercise for at least 150 minutes per week. Women should not begin “vigorous” exercise during pregnancy, but those who were preconditioned to vigorous exercise may continue. Be sure to check with your doctor prior to initiating or increasing any exercise program while you are pregnant.

Be sure to take frequent breaks from prolonged sitting or standing. You may find benefit by using a small footstool to alternate feet while standing. Sleeping with a pillow between the knees in a side lying posture may help you to rest more comfortably. You should wear shoes with good arch supports. In some cases, your chiropractor may recommend a sacroiliac belt or pelvic support belt to help relieve your pregnancy-related low back pain.