Chiropractic and Speed Walking

The weather is warming up and it’s a great time to go for a walk. A brisk walk helps your heart, your mind, and your emotions. If you want to give speed walking a try check with your chiropractor to make sure your hips and spine and ready for the impact. For inspiration watch the hips of these AMAZING Olympic speed walkers.

Anterior Head Syndrome

Forward Head Posture/Anterior Head Syndrome (AHS) may be the underlying cause of a large variety of Secondary Conditions, such as: Degenerated Disc Disease, Nerve Impingement Syndrome, Muscular Tension, Headaches (including Migraines).

DYNAMIC CHIROPRACTIC focuses on correcting AHS to improve the structure and your health. Please share this post if you know of anyone that may have AHS.
For more information, please visit: www.utahdynamic.com

Water, Is It THAT Important?

Why your body requires healthy water? Your body depends on clean water to perform its daily functions, such as digestion, temperature and blood regulation, respiration, and detoxification. In particular, your body's ability to flush out toxins and properly assimilate nutrients depends heavily on an abundant intake of clean, chemical free water. The more stress, toxins, and pollutants your body battles with each day, the more water it needs. The quantity and quality of the water you use largely determines your body's ability to shed excess fat and properly maintain your body's largest organ, your skin. While your entire body is 72 percent water, your skin is 80 percent water. Plentiful water is needed to maintain your skin's elasticity and moisture barrier. Your blood is over 90 percent water and uses water to transport oxygen, nutrients, and antibodies throughout your body. How do you know if you are dehydrated? Three reliable indicators are: 1) Feeling tired when you haven't done a good day's work. 2) When you wake up first thing in the morning and you don't feel like getting out of the bed. 3) When you wake up your joints and muscles are sore. What is the recommendation of water intake? First thing in the morning when you wake up, two glasses of water to offset the dehydration of overnight. One glass of water half an hour before food to aid in the digestive process to come. Then one glass of water two-and-a-half hours after food, to wrap up the process of digestion, and hydrate the areas that lost water to the circulation. DO NOT over-hydrate, this can be very damaging to the body. What is the best water source? The best water source is if you have access to a natural occurring spring or well water. However, very few people do have that access so the next best water source in my opinion and what I use for my family is Reversed Osmosis(RO) with a Granular Carbon filtration. I go to the local water store here in West Jordan to get what I believe is the best water available in the Salt Lake Valley. The reason I prefer RO water because they generally remove more impurities, including hard-to-remove fluoride. However, they also remove natural minerals in the water. I add the essential minerals back into my water, but it's an extra step you MUST remember to do for naturally healthy water. What role does water play in regards to your spine? As a chiropractor that focuses on correcting Neuro-Spinal Dysfunction, I stress the importance of proper hydration because of the role it plays in repairing and then maintaining a well functioning spinal column. Most patients when they first come into our office, they already have developed mild to moderate degeneration in their spine. Spinal degeneration is due to abnormal spinal alignment. When a vertebra is not in its correct position, it causes a decrease in capillary circulation to the inter-vertebral disc which leads to an inflammation process in the joint capsule thus causing vertebral degeneration. The key point is that even if you hydrated yourself adequately the damaged vertebrae will not be able to receive the proper hydration because of the decreased blood circulation within the joint. When a patient is going through their Neuro-Spinal Corrective Chiropractic care, we are reversing the process of Neuro-Spinal Dysfunction. As correction and healing is taking place it is extremely important that the patient is doing their part in the healing process which does include proper hydration so that the desired long-term results are achieved.

High Cholesterol

What is high cholesterol?
High cholesterol is a well-known risk factor for heart disease. Cholesterol itself is a waxy, fat-like substance that is primarily made by the liver, although some comes from the diet. It is an essential component of cell membranes and is used by the body to produce hormones and vitamin D.
Cholesterol is carried through the bloodstream attached to two different compounds called lipoproteins: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL is commonly known as the "bad" cholesterol because it transports cholesterol from the liver throughout the body, and potentially allows it to be deposited in artery walls. HDL, known as the "good cholesterol," picks up cholesterol from the blood and delivers it to cells that use it, or takes it back to the liver to be recycled or eliminated from the body.
Too much cholesterol in the blood builds up on artery walls causing hardening of the arteries (atherosclerosis). The buildup of cholesterol narrows arteries, slowing or blocking the flow of oxygen-carrying blood to the heart, which can manifest as chest pain. If blood flow to the heart is cut off because of clogged arteries, the result is damage to the heart muscle - a heart attack.
What are the symptoms of high cholesterol?
High cholesterol itself does not cause symptoms, so there are no outward signs that your levels are too high and thereby posing a risk to your heart.

What are the causes of high cholesterol?
The tendency toward high cholesterol appears to be genetic although diet also influences cholesterol levels. Other factors that can influence cholesterol levels include being overweight and being physically inactive. The older you get, the more likely your cholesterol levels are to rise. Before menopause, women tend to have lower cholesterol levels than men of the same age, but after menopause, women's LDL levels often increase.
There is considerable controversy over whether high cholesterol is in itself a cause of heart disease (the lipid hypothesis), or a symptom of an inflammatory condition that is the true cause of heart disease (the inflammation hypothesis). According to the latter theory, chronically high levels of inflammation creates small lesions on arterial walls; the body sends LDL to heal those lesions, but it ultimately accumulates and oxidizes, causing blockages. From this perspective, the best lifestyle approach to lower cardiovascular disease risk is to lower inflammation in the body rather than LDL levels.
The two theories are not mutually exclusive; they may both be true to some extent.  

How is high cholesterol diagnosed?
Your cholesterol levels can be measured by a blood test done after you've fasted for nine to 12 hours. Results will reveal your total cholesterol level, your LDL and HDL levels as well as levels of triglycerides, the most common type of fat in the body. Some doctors also obtain tests for LDL particle size and number.
Desirable levels of total cholesterol are 200 mg per deciliter of blood or less; levels between 200 mg/dL and 239 mg/dL are considered borderline high; 240 mg/dL or higher is considered high cholesterol and raises your risk of heart disease to twice what it would be if your total cholesterol were 200 mg/dL or lower.
A desirable level of heart protective HDL cholesterol is 60 mg/dL or higher; levels below 40 mg/dL for men and less than 50 mg/dL for women increase the risk of heart disease. According to the American Heart Association, the mean level of HDL cholesterol for American adults age 20 and older is 54.3 mg/dL.
A desirable level of LDL ("bad") cholesterol is less than 100 mg/dL - the lower your LDL, the better in terms of heart disease risk. Levels between 139 and 150 mg/dL are borderline high and those between 160 to 189 mg/dL are considered high, while LDL levels above 190 mg/dL are classed as very high. According to the American Heart Association, the mean level of LDL cholesterol for American adults age 20 and older is 115.0 mg/dL.
Normal triglyceride levels are considered 150 mg/dL or lower; those from 150 to 199 mg/dL are considered borderline high while those from 200-499 mg/dL are considered high, and those above 500 mg/dL are deemed very high. The American Heart Association reports that the mean triglyceride level for American adults age 20 and older is 144.2 mg/dl.
Source: drweil.com 

What are some recommendations to lower cholesterol levels?
Lifestyle Changes

1. Lose weight. Even a modest amount of weight loss can lower cholesterol levels.
2. Reduce the amount of sugar and flour in your diet. Recent evidence indicates that added sugar - in the form of table sugar (sucrose) or high-fructose corn syrup - is probably a greater contributor to heart disease than is consumption of saturated fat. This suggests that the inflammatory hypothesis may in fact have more validity than the conventional lipid hypothesis, although the debate is far from settled. As a general rule, limit the comsumption of foods with added sugars, particularly soft drinks and highly processed snack foods, which can cause rapid spikes and dips in blood sugar levels. The result can be overeating, obesity and heart disease.
3. Avoid trans-fatty acids. These heart-damaging fats can reduce HDL ("good") cholesterol levels and raise levels of LDL ("bad") cholesterol. The tip-off that trans-fatty acids are present in foods is the listing of "partially hydrogenated oil" on a food's ingredient list. Trans-fats are found in many brands of margarine and in most heavily processed foods, as well as in snack foods such as chips, crackers and cookies, and in the oils used to cook fast-food French fries, doughnuts and movie popcorn.
4. Exercise. Daily aerobic exercise can help increase HDL levels.
5. Don't smoke. Smoking itself is a risk factor for heart disease. It can also significantly lower HDL cholesterol.
6. Relax. Emotional stress may prompt the body to release fat into the bloodstream, raising cholesterol levels. Counter stress by practicing daily breathing exercises and other stress-reduction techniques such as yoga, meditation, or tai chi.

Dietary Changes and Nutritional Supplements

1. Limit the amount of animal protein. An excellent source for protein are Beans (soy, kidney, white, lima, black), Nuts (almonds, peanuts, walnuts, cashews), Seeds (pumpkin, squash, and watermelon) and Tofu.
2. Use fresh garlic regularly. Garlic has been shown to lower both cholesterol levels and blood pressure. Use one or two raw or lightly cooked cloves a day.
3. Drink green tea daily. The antioxidants it contains help lower cholesterol and prevent the cholesterol in your blood from oxidizing.
4. Take Organic Barley Green Supplement. Barley is an excellent source of soluble fiber, which has a powerful cholesterol-lowering effect.
5. Limit refined carbohydrates. These include cookies, cakes, crackers, fluffy breads, chips and sodas, all of which can worsen cholesterol levels by lowering HDL and also increase triglyceride levels.
6. Take Wild Alaskan Sockeye Salmon Oil Supplement. Fish oil contains an abundance of essential omega-3 fatty acids (omega-3s) that have been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL ("good") cholesterol. Research indicates that omega-3s may help reduce the risk and symptoms of a variety of disorders influenced by inflammation, including heart attack and stroke. Adults should take no less than 1,000 mg per day containing high levels of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Survive or Thrive, It's YOUR Choice

Oxygen is the human body's most vital resource/fuel, not only to survive but to THRIVE as well. Our body is dependent on receiving oxygen through the natural elements of air and water. The importance of quality & quantity water intake will be the topic next week. Today we will focus on breathing patterns and also provide you with an extremely beneficial breathing technique called Dynamic Rhythmic Breathing. 

First, a brief explanation of why we tend to breathe improperly and what happens within our body when proper breathing is not applied. As you know, the world we live in is very fast-paced and at times stressful - Deadlines to be met, bills to be paid, job struggles, kids to be taken to practice, Holiday & family events, etc...  With this continuous stressful fast-paced lifestyle we can easily forget to breathe properly. Our breathing becomes fast, shallow and at times we will even hold our breath or forget to breathe which obviously can cause an adverse affect in our body. This type of breathing puts the body into the "fight or flight" survival mode. What makes this even worse/detrimental is if we are unaware of our improper breathing pattern which will keep our body in a continuous "fight or flight" survival mode. This physiological response can cause Neuro-Spinal Dysfunction, which commonly leads to tight & sore muscles, headaches, poor posture, breathing difficulties, fatigue, etc.

The goal at Dynamic Chiropractic is to have our patients THRIVING with their health not just surviving. This breathing exercise can help prevent Neuro-Spinal Dysfunction which means that a patient does not require a corrective chiropractic adjustment at the time of their office visit. "Holding" adjustments is what we ultimately want for our patients so that they can continue to THRIVE in regards to their health.

Dynamic Rhythmic Breathing:

1. Get into a comfortable relaxing position by either sitting or laying on your back. Body Position is not as important as focusing on a consistent rhythm. 
2. Inhale into your belly, expanding the waist or abdomen. Breathe in through your nose AND COUNT SLOWLY to a count of four. If you have trouble with a 4-count, try a count of three. As you practice this, you'll be able to count higher.
3. Hold in the breath for the same count as you inhaled. DO NOT TRY TO HOLD LONGER.  RHYTHM IS KEY.
4. Exhale fully to the same count as you inhaled. NOTE: Sometimes you have to push the air out to empty the breath to the same count as you inhaled.
5. Hold the breath OUT for the same count as you inhaled.
6. Repeat all four steps for at least five minutes, at least twice a day (most importantly is at night-time, right before you sleep). You may do this Rhythmic breathing ANYTIME you feel stressed or anxious.

If you feel yourself panicky as you perform any step, as if you'll run out of air or not breathe soon enough, decrease your count-you're trying too hard.  This should be effortless, although it requires focused awareness.