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Issue: # 4.0
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October/2008
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ASC HEALTH & WELLNESS NEWS
Greetings!
Can you believe it? We have already reached the end of 2008! As we reach the height of the hectic festivities it can be all to easy to let our health fall to the wayside. This newsletter will provide healthy tips on keeping your immune system and general health at its best! On anther note...Without a doubt there have been some major changes in the world around
us, but it is my hope that when all is put into perspective your year
has been a wonderful one. You have each been a blessing to me, and I
thank you for your continual support. Remember to take time to enjoy the season- Merry Christmas, Happy Holidays, and best wishes for a successful, healthy and active lifestyle! See you next year! Wishing you blessings this holiday season, Dr. Katrina  |
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EXERCISE TIP OF THE MONTH: HEADACHE RELIEF
The holiday season should be a wonderful time to take account of our many blessings. Unfortunately, it can also be one of the most stressful times of the year! If you find yourself stuck in a hectic rush and experiencing headaches and neck pain, try the following exercise to relieve some of the tension.
Lie on the floor and place two golf balls on either side of your spine, just below the base of your skull. (If you push on this area with your fingers, you'll often feel a very tender group of muscles referred to as the "suboccipitals", or what I call the headache muscles.) Now, push your head straight back into the floor as though to push the golf balls into the floor. If you're doing this correctly, it should feel as if you're trying to give yourself a double chin. This trick can be extremely effective in stretching those muscles and helping to relieve the tension which can cause headaches. If you can find any golf balls around, tennis balls or a tightly rolled hand towel can also work, though not as effectively due to size.
Remember the "3-Way Neck Stretch" from a few months ago? Add those in and you'll be soon on your way to much needed relief.
Reminder: If you are experiencing pain of any kind, be sure to follow up with your healthcare provider. These exercises are provided strictly as a benefit to help you improve your general wellness, and should not be used in place of a proper diagnosis or treatment plan.
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Healthy Living Gift Giving: Sports Minded ideas from My Nutritional Fitness.com
As many of you know, I am my own "personal guinea pig" and usually try out my recommendations on myself before telling the rest of you. So in case you're looking for something different for this years  gifts, here are a my top 6 personal favorites from My Nutritional Fitness.com where you can find everything for improving and maintaining a healthy, active lifestyle! Just click for more information!
XS® Energy Drink Mixed Case: Delivers a powerful punch of B vitamins to help boost mental and physical energy. Get 12 XS Energy Drink varieties in one case. These taste fantastic, and don't give the jitters like highly caffeinated alternative energy drinks. All the XS Energy Drink flavors, now in one convenient case. Or, share them with others at your next Holiday Party! Nutrilite® Chocolate Whey Protein Powder Helps build and repair muscle - as it helps you process protein. Whey
protein helps your body immediately build and rebuild muscle after
exercise, while plant-derived digestive enzymes help your body process
protein more efficiently. Nutrilite Whey Protein Powder comes in convenient, portable pouches with 25 g of whey protein in each serving.
Nutrilite® Digestive Enzyme Complex Nutrilite® Digestive Enzyme Complex supports the 22 enzymes found naturally in our bodies, enzymes that help break down the foods we eat. It also adds helpful enzymes found in the foods we eat: enzymes that
can help our digestive system break down carbs, fats, protein, and
dairy products. When our digestion has the help it needs, we experience
less bloating, gas, heartburn, and discomfort after eating.Simply Nutrilite™ Women's & Men' Supplement Packs It doesn't have to be difficult or time consuming to get the extra nutrition you need. The expert scientists who formulated Simply Nutrilite
have put together the pack that helps keep you there. It's perfect for active individuals like you. You don't need to study ingredient
labels or figure out which supplements you should take. Everything's
right here in convenient daily packs that you can stash in your car,
purse, or briefcase. There are no bottles and no hassle. Just one
little on-the-go package with everything your body needs - calcium for
your bones, omega 3s for your brain and heart ,and a daily multi with 24 vitamins and
minerals, and for women- a little something to help keep your
hair and nails beautiful, for men-Bio C Plus, & antioxidants. Nutrilite® Glucosamine-7Helps improve joint health while also providing valuable antioxidants. 5-Loxin® ingredient in Glucosamine-7 is clinically proven to improve joint function and flexibility in one week. 120 tablets (30-day supply).
Time Defiance® Illuminating Essence is the answer to luminosity without lasers,
revealing brighter, more luminous-looking skin in just 12 days! With the most advanced ingredients and a formula that boasts six patents, Time Defiance® Illuminating Essence is clinically tested to return dull skin to its natural more youthful-looking glow in just 12 days. Works wonders even for sensitive skin!!
For more great products, check out the website at www.MyNutritionalFitness.com today!
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SEASONAL TIPS: COLD AND FLU PREVENTION
- With cold weather knocking on the door, many are concerned about falling victim to colds and flu. Flu vaccine-the most effective way to
 prevent the flu, according to the Centers for Disease Control and Prevention-remains a controversial subject. First, most flu vaccines still contain thimerosal, a mercury- based preservative. Second, because of the unpredictability of flu strains, the available vaccine often doesn't match the strain of flu that hits the population. - A recent study found that the overall effectiveness of vaccines against
flu-like illness in the elderly was 23 percent when vac- cine matching was good, and "not significantly different from no vaccination when matching was poor or
unknown." Well-matched vaccine, however, may effectively prevent pneumonia and decrease hospitalization rates due to pneumonia or flu. Therefore, the best protection from flu may be flu itself. In the past 20 years, deaths from flu in the elderly have decreased. At the same time, flu vaccination has increased by 45 to 50%. Researchers concluded, that flu vaccine didn't help decrease deaths from flu-people simply acquired natural immunity to the emerging strain of flu. Because of this, many are looking into natural ways to prevent viruses.
- Notes regarding some well known remedies:
- Garlic has been used as a health food for more than 5,000 years and is touted for its antibiotic properties and effect on general immunity. A recent study found that a group of people treated with an allicin-containing garlic supplement for a period of 12 weeks between November and February had significantly fewer colds than the group that took a placebo (24 colds vs. 65) and recovered faster if infected (1.52 days versus 5 days on average.)
Note: Garlic therapy should be discontinued at least two weeks prior to surgery to prevent excessive bleeding. People on anticoagulants should consult their physicians.
- Green and black teas have been studied for their effects on the cardiovascular system and cancer. A recent Harvard study looked at tea's role in boosting the immunity system. Their studies showed that high amounts of these teas can create an increase in levels of interferon, an important immune defense hormone-up to 4 times normal levels. Drinking the same amount of coffee for 12 weeks produced no such effects. The researchers suggest that the key was in L- theanine, a substance in tea that increases immune response in fighting bacteria, infection, viruses and fungi. One caution: Excessive doses may cause insomnia, headache, dizziness, and diarrhea.
- Vitamin C: Some studies suggest that taking vitamin C can affect the duration or severity of symptoms. Others have shown no effect on the symptoms, but suggested that vitamin
C can reduce susceptibility to colds. Some recent studies have found that vitamin C prevented flu or colds in people who were exposed to "brief periods of
severe physical exercise and/or cold environments." In those who regularly take vitamin C, in does play a role in their immune defense mechanisms, helping to recover from colds faster and reducing the severity of symptoms. Caution: People with kidney disease should not use vitamin C.
- Zinc:Long touted as a fantastic homeopathic remedy, research on this remedy is still conflicting. However, a recent study on zinc gluconate glycine lozenges in school-aged children showed shorter cold duration and fewer colds with the therapy. Caution: Zinc should only be used as directed and for short-term treatments. Long-term use of zinc lozenges may lead to problems, including impairing the body's immune responses. Excessive zinc in the diet can lead to copper deficiency and may also decrease the levels of HDL ("good") cholesterol in the blood.
- Probiotics:Supplementation with certain probiotics, especially Lactobacillus and Bifidobacterium, have been shown to support the immune system by increasing antibody response. Also helpful for those with allergies, auto-immune diseases and atopic skin conditions.
- Echinacea: Studies regarding this well known herb have been extremely varied since dosage, herb preparation and other factors can greatly differ. However, the most common studies regarding upper respiratory tract infections do seem to indicate that certain preparations can help to reduce frequency, severity and/or duration of common cold symptoms, especially in children. Liquid, multi-herb combination therapies appear to be most effective.
- Additional Remedies :Research indicates that chronic stress may substantially increase the risk of catching cold and stress management reduces the duration of flu and colds. Many chiropractors have also noticed that chiropractic adjustments have helped prevent or reduce the duration of their patients' colds by helping to stimulate the Thoracic Immune chains and assisting with draining plugged up eustacian tubes. Preliminary results of an ongoing chiropractic study show that chiropractic may increase immunoglobulin-A levels and that it decreases the levels of glucocorticoid cortisol, a major component of stress.
- Acupuncture may be effective against preventing and curing the common cold, as well. It assists with boosting the immune system, and many acupuncturist utilize herbal antibiotic formulas that can bring great relief! (I speak from experience on this one!)
- Regular exercise and stretching program:Regular exercise helps to boost the immune system, improve cardiovascular health, improve mood, strengthen your body and flush out stress hormones. If you are already feeling sick though, take it easy on yourself. If you absolutely must exercise, just do enough to "get your blood moving", and not so much that you feel fatigued. A brisk walk around the block may be all you really need.
- Want to learn more? For Further Information, and to learn more about how chiropractic care,
massage, acupuncture and nutritional improvements can help improve your
pain, stress, and immune levels, contact us today!
Information adapted from 1. ACA Publication "Healthy Living" by Nataliya Schetchikova, PhD. For additional references, go to www.acatoday.com/publications/Dec05/Health_Well_01.shtml. 2. The Standard, "Strategies for Immune Enhancement", Volume 8, No.2, 2008. Point Institute of Nutraceutical Research.
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DID YOU KNOW...
ASC IS AN ACTIVE RELEASE TECHNIQUE (ART) PROVIDER
ART is a patented, state of the art soft tissue
system/movement based massage technique that treats problems with
muscles, tendons, ligaments, fascia and nerves. Headaches, back pain,
carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar
fasciitis, knee problems, and tennis elbow are just a few of the many
conditions that can be resolved quickly and permanently with ART. These
conditions all have one important thing in common: they are often a
result of overused muscles.
Over-used muscles (and other soft tissues) change in three important ways:
- acute conditions (pulls, tears, collisions, etc),
- accumulation of small tears (micro-trauma)
- not getting enough oxygen (hypoxia).
Each
of these factors can cause your body to produce tough, dense scar
tissue in the affected area. This scar tissue binds up and ties down
tissues that need to move freely. As scar tissue builds up, muscles
become shorter and weaker, tension on tendons causes tendonitis, and
nerves can become trapped. This can cause reduced range of motion, loss
of strength, and pain. If a nerve is trapped you may also feel
tingling, numbness, and weakness.
Every
ART session is actually a combination of examination and treatment. The
ART provider uses his or her hands to evaluate the texture, tightness
and movement of muscles, fascia, tendons, ligaments and nerves.
Abnormal tissues are treated by combining precisely directed tension
with very specific patient movements.
These
treatment protocols - over 500 specific moves - are unique to ART. They
allow providers to identify and correct the specific problems that are
affecting each individual patient. ART is not a cookie-cutter approach.
Want to find out more? Be sure to check our News & Events Page regularly for fun and interesting events at ASC and around San Diego County. You can also visit the ASC BLOG ONLINE at www.ActionSportsChiropractic.blogspot.com. If you have an event we should know about, email us at DrKatrina@ActionSportsChiropractic.com!
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Action Sports Chiropractic & Wellness
is San Diego's premiere location for developing and
maintaining an active lifestyle. Whether you are looking to get
through the
pain and discomfort of a new injury, motor vehicle accident, manage chronic stress and
headaches, or to
improve your strength, fitness and posture, we'll provide a step by
step,
personalized approach to reaching those goals as quickly as possible.
We
believe that an active, goal oriented approach is the best way reach
your
optimal performance levels. If you've been searching for a place that
understands the demands and needs of an active lifestyle, we're confident
you'll like what you'll find. What are your goals? Come check us out at www.actionsportschiropractic.com or call 858.481.0303 to make an appointment and start reaching your goals today!
Sincerely,
Dr. Katrina M. Stopper, DC, ATC, CSCS
Action Sports Chiropractic & Wellness
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