Let’s face it, life these days has become a spectator sport for many people. Kids sit in front of the television or their computers — and so do adults! Business often demands it and, after a long day of sitting at the computer at the office, “relaxation” or “family time” frequently comes in the form of vegging in front of the TV. There is growing evidence to suggest that people (and in the case of this particularly study, women) who are physically active in mid-life and beyond have a lower chance of dementia, as well as the “more minor” forms of cognitive impairment in old age. However, until now there has been less clarity regarding the importance of physical activity for women early in life and at different stages of life. The researchers at Sunnybrook Health Sciences Centre in Canada compared the physical activity and cognition of 9,344 women at different ages (teenage, age 30, age 50, and late-life) to investigate the effectiveness of activity at different life stages on later cognitive abilities.

“Our study shows that women who are regularly physically active at any age have lower risk of cognitive impairment than those who are inactive, but also that being physically active at teenage is most important in preventing cognitive impairment,” said Laura Middleton, PhD, who lead the research. And, in addition, she and her research team found that women who were physically inactive as teenagers, but became physically active at age 30 or age 50 had significantly reduced their odds of cognitive impairment as well compared to those who remained physically inactive. “Low physical activity levels in today’s youth may mean increased dementia rates in the future,” Middleton added.

What’s good for the body is always good for the brain. So be smart and stay that way by being physically active. “Motion is Life,” so get moving!

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If you’ve been reading my blogs, you know that as your Ventura chiropractor I believe that exercise, at any age, is one of the main keys to good health and longevity. You’ve heard me say that “motion is life,” and it becomes all the more critical as people age. Movement slows down degenerative changes and often prevents many of them from occurring at all. In addition, movement enhances blood flow, respiration, and elimination, and keeps every organ stronger and healthier. So, you can imagine my excitement when I read about a “senior’s playground” that opened in London’s Hyde Park recently. The playground was the result of senior residents campaigning for more facilities to help older people to get fit. Brilliant! Talk about an idea whose time has come!

Organizers said that a large group of older people began lining up early in the morning to try the six low-impact fitness machines that included a cross-trainer, a stationary bicycle, and a sit-up bench.

The playground is aimed at people over 60, but the gentle exercise would also be beneficial for patients recovering from operations or injury. Similar play areas for the elderly are already availabe in other European countries. So, why not here in the U.S.? Older people need a “free” friendly outside exercise area where they not only won’t feel intimidated by younger people, but will be able to socialize as they improve their health.

So, got a pen and paper handy? How about a laptop? Even your cell phone will work! Start a campaign in your area for a “playground for seniors.” If you don’t personally need one today…you will sometime in the future!

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Athletes are particularly at risk when it comes to functional challenges caused by dehydration. “Physiologically, their core body temperature could be higher than it should have been if they were hydrated. Their heart rate will be higher, and they’re going to perceive that they’re working harder than they actually are,” said Susan Yeargin, assistant professor of athletic training in Indiana State’s College of Nursing, Health, and Human Services. According to researchers at Indiana State University, a high percentage of collegiate and professional athletes begin the season dehydrated, putting their health at risk even before they begin strenuous workouts. In fact, Pre-season physical examinations, in fact, found that 80 percent of football players presented with.

Wondering how much water is enough water? Chiropractors, like almost all health care professionals, advise no less than eight, 8-ounce glasses of water every day for many patients, but for our patients who are athletes, or for individuals who carry around excess weight or exercise or work in a hot environment, we propose even more. How can you be sure if you, personally, are drinking an adequate amount of water? The color of your urine is a good gauge. If it is a light, pale yellow, it’s an indication that you’re well-hydrated!

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Researchers found that of the “least-fit” versus the “slightly more fit” in a recent study of nearly 4,400 healthy Americans, roughly 20 percent with the lowest physical fitness levels doubled the risk of dying over the nine years of the study as the 20 percent with the next-lowest fitness levels. (In other words, those 20 percent who were “closest to” the lowest fitness levels.) This is the time-honored “bad news/good news” outcome. It is undoubtedly bad news if you are a confirmed spectator in life. However, it is undoubtedly good news for those who haven’t totally embraced a sedentary lifestyle but are not, by any stretch of the imagination, very active. Apparently, those men and women who stay just moderately fit as they age may have greater longevity than those who are entirely out-of-shape, the study suggests.

The study included 4,384 middle-aged and senior adults whose fitness levels were determined during exercise treadmill tests sometime between 1986 and 2006. For nearly nine years thereafter, the researchers followed the study groups progress. Such factors as obesity, diabetes, and high blood pressure were considered in the study. This, in and of itself, underscores the significants of physical fitness itself. In an email to Reuters health, lead researcher, Dr. Sandra Mandic of the University of Otago in Dunedin, New Zealand, noted: “Our findings suggest that a sedentary lifestyle, rather than differences in cardiovascular risk factors or age, may explain the two-fold higher mortality rates in the least-fit versus slightly more fit individuals.”

Nearly two-thirds of the participants at the least-fit level were not getting the minimum recommended amount of exercise, which is at least 30 minutes of moderate activity (like brisk walking) five or more days a week. “These results emphasize the importance of improving and maintaining high fitness levels by engaging in regular physical activity,” Mandic said, “particularly in poorly-fit individuals.”

After dividing the participants into five groups based on fitness levels, the researchers found that 13 percent of those who were in slightly better shape had died during the study period. But, 25 percent of the least-fit men and women had died during the same period. Only 6 percent of the most-fit group (i.e., the ones who “hit the nail right on the head” had died during the follow-up period.

The five fitness-level groups presented little difference, overall, in their reported exercise routines during most of their adult lives, but notably, they differed in activity levels only in recent years. “Since it is recent physical activity that offers protection,” Mandic said, “it is important to maintain regular physical activity throughout life.”

In this particular study, regardless of weight and other health problems such as those mentioned above, fitness is undeniably linked to longevity. As such, exercise is crucial to the extension of our lifespan. And, naturally, just think of the health benefits we could all derive if we sought to achieve the higher levels of fitness.

SOURCE: Medicine and Science in Sports and exercise, August 2009.

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What exactly produces the problem? Holding a cell phone to the ear causes the elbow to bend, thereby stretching the nerve between muscles and tendons. When the arm is bent for long periods of time, the nerve gets inflamed. “Repetitive, sustained stretching of the nerve is like stepping on a garden hose,” said Dr. Peter J. Evans, director of the Cleveland Clinic’s Hand and Upper Extremity Center. “With the hose, you’re blocking the flow of water. With the elbow, you’re blocking the blood flow to the nerve, which causes it to misfire and short circuit.” The first symptom of cell phone elbow is usually pain just below the elbow in the forearm. This is usually followed by the sensation of pins and needles in the pinkie and ring finger. In the most severe case those fingers can curl up and become difficult to use.

The good news is that the condition is easily preventable and treatable. Users are simply encouraged to avoid holding their phone in one position for too long in order to reduce the amount of strain on the affected muscles. For those who are already feeling strain, it is advisable to do simple stretches in order to help prevent some of the damage.

And, of course, a quiet walk in the park or along the beach with your cell phone turned off or, better yet, left behind, would not only go along way in reducing cell phone elbow, but it might do a lot to improve the health of your psyche as well!

This study was published in the May issue of the Cleveland Clinic Journal of Medicine.

Technorati Tags: carpal tunnel syndrome, cell phone overuse, Cleveland Clinic, elbow pain

Are you wondering how chiropractic can ease the symptoms of PMS? Chiropractic treatments get rid of nerve impingement in your body. Every cell, fiber, tissue, organ, and system in your body is governed and regulated by your nervous system. Your reproductive system is included in this master regulation. If your reproductive system isn’t performing optimally because of nerve impingement, it can produce an array of symptoms such as those analogous with PMS. You would most likely experience agitation, pain, heavy bleeding, or severe cramping if your reproductive system were overactive. Missed periods or infertility can be caused by an under-activity reproductive system. The good news is that if nerve impedance is producing your PMS symptoms, then chiropractic treatment can assist because adjustments restore harmony and balance to your nervous system and, as a result, assisting it in functioning more normally.

In addition to improved general health, many women experience enhanced reproductive health, as well, while under chiropractic care. So, if you’ve been thinking that your PMS is just in head, think again! Then call your chiropractor. Chiropractic care offers  an all natural answer for PMS that could assist you in avoiding periodic misery, without medication, and keep you symptom-free and energetic all month long.

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The findings were based on data from the National Health and Nutrition Examination Survey, a regularly conducted government health survey. Researchers focused on surveys conducted between 1988 and 1994 and between 2001 and 2006, which together included more than 15,000 Americans between the ages of 40 and 74. They looked at rates of five lifestyle factors involved in preventing a range of health risks: maintaining a normal weight, getting regular exercise, eating enough fruits and vegetables, not smoking, and drinking moderate amounts of alcohol.

Though the study cannot tell us why healthy lifestyle habits are on the decline, lead researcher, Dr. Dana E. King, of the Medical University of South Carolina in Charleston, said that one reason may be that these changes are just difficult to make. “People’s increasingly hectic lives may be making it hard to fit in regular exercise, or to sit down to healthier, home-cooked meals rather than eating take-out.” He suggested some simple steps can make a difference. “It’s not hard, for example, to take some fruit to work with you, instead of going to the vending machine.” (Parking a little farther away from your destination and walking a bit can help, too.) Most importantly, Dr. King stressed that “it’s never too late” for middle-aged and older adults to make lifestyle changes for the better. In fact, in an earlier study, King and his colleagues found that when middle-aged adults newly adopted a healthier lifestyle — including regular exercise and eating more fruits and vegetables — their risk of developing cardiovascular disease or dying over the next several years fell by as much as 40 percent.

If you think about it, there aren’t many things in life that carry an “it’s never too late” guarantee. So, why not start today, no matter what your age may be? Your healthy future is depending on you!

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Ventura Chiropractor

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The majority of injuries can be divided into two fundamental types: injury from trauma such as a slip, fall or collision, and injury as a consequence of overuse or repetitive stress.

Traumatic Injuries

As the name implies, this type of injury produces the kind of incapacitation and debilitation most commonly associated with trauma. A high percentage of traumatic injuries are to the ligaments, the tissue that connects bone to bone, and to body muscles, though fractures and dislocations do take place at times, in particular with contact sports. Damage to a ligament is called a sprain, while damage to a muscle or its tendon is a strain. The most characteristic parts of the body for these sorts of injuries are the ankles, knees, and shoulders, but other areas can be affected including the low back and neck. Because the spinal cord and/or spinal nerves can be involved, injury to the neck and low back can be extremely serious.

A traumatic injury may be relatively benign, such as a “muscle pull” or ankle twist. But, some can be quite serious and require surgery. The severity of the injury depends upon several factors, such as the amount of tearing of the tissues, the location of the injury, and the age of the person. Some degree of swelling occurs with almost all sprains and strains. However, with certain injuries, especially those of the ankle and knee, there can be some internal bleeding as well. Strains and sprains demand appropriate attention, particularly during the initial stages of an injury, to insure complete healing and avoid future disability. Treatment from a competent health-care professional, such as your Ventura chiropractor, is highly recommended.

Listed below is an acronym for the post-injury management of sprains and strains specifically if no professional assistance is available: PRICE
P Protect injury from further damage
R Rest the injured area
I Ice injury to reduce swelling, bleeding, muscle spasm, and pain
C Compress injury with a specifically designed or elastic bandage to support injured tissues
E Elevate the injury, particularly when dealing with ankles and knees

Naturally it is necessary to get the injury professionally evaluated by a chiropractor, or other competent health professional, to ascertain the degree of damage. When proper treatment is given during the various stages of healing, most individuals who have sustained sprain and strain injuries will recover. If not carefully monitored and treated, a sprain or strain injury can bring about persistent joint instability, painful or weak joints and muscles, and lack of mobility. Experienced management of your sports injury by a chiropractor with an abundance of experience in sports injury management will insure that your injury heals properly. If you have sustained a traumatic injury, call your Ventura chiropractor.

Overuse or Repetitive Strain Injuries

Sports such as golf, tennis, and bowling, as well as any other activity that requires the same actions over and over are widespread causes of repetitive stress injuries. Even running, particularly on a treadmill, can produce such problems.

Basically, overuse or repetitive stress injuries happen when an individual is performs a repetitious activity that produces a very small strain to tissues, expressly tendons and muscles, that by itself would not generate a problem, but done many times has an accumulative effect. Carpal Tunnel Syndrome is one of the most widespread classes of overuse injuries. The pain, stiffness, and disability coincidental with carpal tunnel problems takes place over a period of time as the muscles and other affected tissue establish changes that no longer allow correct function. Certain factors predispose a person to these sorts of injury. Some are “intrinsic,” i.e., the factor is found within a person’s own body. Other factors are “extrinsic,” which means that the factors are external and can generally be changed or controlled by the individual.

Some of the most common intrinsic factors for injury

Age is the most common intrinsic factor for injury. The older a person is, the easier it is for that person to get injured. Congenital abnormalities are another factor. A number of people are born with joint or muscle problems. And, finally, previous injuries are a factor as they frequently prevent the joints or muscles from functioning normally.

Extrinsic factors for injury

There are many extrinsic injury factors. A wrong grip size of a tennis racket, worn-out running shoes, an uneven treadmill surface, or a too-hard surface for soccer are all cases of deficient sports equipment that can cause problems. Incorrect technique in any sport, such as an unsuitable golf grip is, as the saying goes, an injury waiting to happen All sports activities demand a bit of pre-conditioning, which is why people who are de-conditioned who continue to extend the duration of an activity without building up slowly, as well as those who lack flexibility, are injured most often. Lack of warm-up, like stretching and appropriate preparation, is a common factor in injuries. And, finally, but perhaps surprising to some, stress is a factor. Being tired or stressed can cause tense, inflexible muscles that are too tight for most activities.

It is important to remember that almost all factors are extrinsic and, consequently, they are factors that can be individually regulated. Before embarking on a new sport, or as a way to avoid injury in a current sport, it’s wise to get an evaluation of your overall body condition. If you’ve been injured, it is vital to seek out a competent professional, like a chiropractor, to diagnose the nature of the injury and design a plan of therapy. If left untreated, sports injuries can considerably affect a person’s life and limit a favorite activity. Treatment such as joint manipulation, massage, bracing, and specific exercises is frequently required to stabilize the condition. A chiropractor is and excellent source of help. Call a chiropractor if you’re either thinking of beginning a new activity, you’re feeling pain related to a current sports activity, or you’ve sustained a sports injury. Your Ventura Chiropractor has years of experience helping people just like you.

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Hallux Valgus and Bunions

Hallux Valgus, a slow-developing problem, is noticeable when the big toe or hallux turns towards the outside of the foot, often almost overlapping or bumping into the adjacent toe. In addition, a bump, called a bunion, many times develops on the inside of the big toe. Hallux Valgus pain is generally felt during weight-bearing activities such as walking or prolonged standing, although if a bunion has developed, a “numbing” or “burning” pain in the big toes can be felt at rest.

The joint between the big toe and the first metatarsal (the first metatarsal-phalangeal) is the actual difficulty, and not the bone, itself. It is the damage to this joint that creates the pain and deformity associated with Hallux Valgus. The challenge is generally the aftereffect of wear and tear over a long period of time from factors such as over-pronation that causes aberrant pressure on the big toe and first metatarsal during walking. Another cause of Hallux Valgus is inflammatory arthritis that can harm the joint and cause degenerative changes. A broken toe that does not heal effectively can also predispose a person to Hallux Valgus. Although, one of the more common causes of the problem is the high-heeled and pointed shoes that women commonly wear. These shoes not only put added stress on the joint, but also assist in pushing the big toe to the outside.

If you have symptoms of Hallux Valgus, your chiropractor can examine your foot to determine which factors are contributing to your problem, and then use a range of chiropractic techniques and modalities to decrease pain and improve the function of your foot.

Plantar Fascitis ( Heel Pain )

Heel pain, known as Plantar Fascitis, is a common foot affliction produced by aggravation of the plantar fascia. The plantar fascia is a band of connective tissue that surrounds the muscles on the bottom of the foot . It connects the heel bone to the ball of the foot, supporting the arch, protecting the foot, and absorbing shock.

A frequent compaint by sufferers with Plantar Fascitis is pain when putting weight on their feet in the morning, as well as pain after getting up after prolonged sitting. The pain starts just in front of the heel bone, but can advance over the entire bottom of the foot.

Eventually, irritation associated with the problem can lead to the development of scar tissue, calcium deposits and sooner or later heel spurs. These spurs are a bony growth on the front part of the calcaneus of the heel bone where the plantar fascia attaches and can produce a acute stabbing pain with walking

There are many factors that are instrumental in the development of Plantar Fascitis though people who have other foot conditions, especially Pes Planus (flat feet) and over-pronation are most susceptible. Muscle imbalances between the calf muscles and the muscles on the bottom of the foot are an important contributing factor. Many times the calf muscles get short and tight exerting a strong pull upon the back of the calcaneus. This causes unnecessary stress on the smaller and weaker plantar muscles and its fascia that adhere to the other side of the calcaneus. Wearing high heels will cause a shorting and tightening of the calf muscles, as will running and jumping activities. Other factors that stress the plantar fascia include: sudden strenuous activity after a period of long-term inactivity, abnormal walking patterns, inappropriate footwear, walking on hard or uneven surfaces especially barefooted, and obesity.

People who are steadily on their feet, such as nurses, teachers and waiters, are more disposed to Plantar Fascitis, as are athletes who participate in foot-stressing activities such as aerobics, volleyball, running, basketball, and tennis.

It is often difficult to manage Plantar Fascitis once it has developed, and the problem can become extremely painful and unremitting. Chiropractors are highly skilled in not only determining the cause of your condition, but in recommending beneficial therapy, such as joint manipulation, muscle stretching and strengthening exercises, special taping, ultrasound therapy and, in some cases, orthotics.

Achilles Tendonitis

Achilles Tendonitis is a painful, and often, debilitating aggravation of the Achilles tendon, also called the “heel cord.” This large tendon is a continuance of the two biggest calf muscles and runs down the back of the lower leg adhering to the heel bone or calcaneus. Injury to this important tendon can make it difficult or even impossible to walk. Most frequently, a debilitating injury to the tendon is the result of an accumulation of smaller stresses that cause small tears over time, but a sudden, single incident, such as jumping, can also be the cause of a serious problem. Because the symptoms appear gradually, in the beginning many Achilles Tendonitis sufferers may attribute the initial discomfort to the aches and pains that accompany age or fatigue. Nevertheless, the ailment will gradually worsen, especially if the person tries to “work through” the pain. In severe cases, a total rupture of the tendon can take place, resulting in traumatic harm and excruciating pain that makes walking virtually impossible and may even require corrective surgery.

Athletes and performers, such as dancers, whose activities include not only running and jumping, but sudden starts and stops, are expressly vulnerable to Achilles tendonitis. Also at risk are women who regularly wear high-heeled shoes then switch to sport shoes for exercise because the tendon and muscles have gradually adapted to the shortened position caused by wearing high-heels. When this comes about, the switch to exercise or flat shoes forces the Achilles tendon to stretch further than it is adapted to, thereby causing stress and irritation. For these reasons, high-heels should not be worn everyday. If they are required, stretching should be done every morning and night to keep the Achilles tendon lengthened.

As mentioned above, Achilles tendonitis is often age-related, especially in men who are athletes. As a person ages, the arch tends to flatten causing over-pronation and increased stress on the Achilles tendon, as well as the calf and foot muscles. Achilles tendon problems are also prevalent in those who exercise infrequently, such as the “weekend warrior” and in those who are just novices at exercise. In both cases, muscles and tendons have little flexility due to inactivity. Therefore, people who are just starting to exercise after a long layoff should stretch properly, start slowly, and increase gradually.

Regardless of how it happened, if you are experiencing Achilles tendonitis symptoms, it is crucial for you to see a qualified professional. Your chiropractor is a highly-skilled professional who can help you to manage the ailment before it becomes severe.

Pes Planus ( Flat Feet )

It is approximated that nearly one quarter of the population has Pes Planus, more commonly known as flat feet. We are all born with flat feet, but somewhere between the ages 3-10 we develop an arch. Although in certain people this development never occurs. There are a number of factors, in addition to genetic disposion that can cause flat feet, or predispose a person to the condition. A person’s job, level of activity, and lifestyle can cause a previously-developed arch to collapse later in life. Age and weight also are a factor in the development of the problem. Middle-aged persons who have been working on their feet for years often experience flat feet, as do overweight sufferers who are placing added stress on their feet and legs.

Some people have flat feet and never feel any distress, while others experience pain in the feet and knees, and occasionally in the hips and lower back as well. If you have flat feet and are experiencing discomfort, your Ventura chiropractor can develop a treatment plan to not only help with pain reflief, but assist in preventing additional problems from developing. Chiropractic treatment includes joint adjustments to improve foot function and alleviate painful symptoms. Your chiropractor may also prescribe arch-supporting insoles, called orthotics, for additional support and stability.

Metatarsalgia ( Pain in the ball of the foot )

Metatarsalgia is frequently called “ball-of-foot pain,” as it is a pain on the sole of the foot just behind the toes where the foot bends during walking. The metatarsal bones extend from halfway up the foot to the toes. A dysfunction in one or more of these five bones is the cause of pain.

While many patients with metatarsalgia feel irritation where their metatarsal bones join their toe bones, some also feel irritation along the entire length of the metatarsals and possibly between them. Discomfort in this area can vary from a stiff feeling upon movement of these bones to a burning or stinging sensation. The amount of pain depends upon whether the affliction is due to a dysfunction in the joints or an inflammation to the nerves as they travel along the metatarsals.

The reason for the condition can be either structural or functional. An example of a structural cause is when the metacarpal bones are either too long or too short causing abnormal mechanics in the feet and too much stress upon this area. Flat feet or too much arch can also alter the stresses on the metatarsals causing similar symptoms.

There are other factors that can affect these bones that are often in the control of the person. These include excess body weight, tight or high-heeled shoes, and excessive or poor running or athletic training. Too much weight and the wearing high-heeled shoes both increase stress upon the metatarsal, which leads to joint pain and nerve irritation. Repetitive foot activities, like running, directly stress the metatarsals by exposing them to constant trauma.

A chiropractor is able to expertly treat metatarsalgia, no matter what the cause may be. After diagnosing the underlying factors, you will be offered a number of non-invasive therapies, inluding orthotics when necessary, and you will be advised on how you can avoid future pain.

See your Ventura chiropractor as soon as possible if you are experiencing any of the foot problems mentioned above.

Technorati Tags: achilles tendonitis, flat feet, foot pain, pes plantus