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Issue: # 13.0
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November/2009
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ASC HEALTH & WELLNESS NEWS
Greetings!
Happy start to the Holiday Season! November is what I generally consider the start of the holiday rush- traveling, avoiding the flu, trying to plan the gazillion events going on, attempting to stay calm and not go crazy with stress...etc, etc. Sound familiar? This edition of our Newsletter you'll find tips on easy ways to avoid getting sick while traveling, and a few simple tips on staying healthy during the upcoming rush. Don't forget to take time to keep your health at its best. Get your annual dental, medical, and chiropractic check ups if you haven't already, and make the time to complete whatever tests or procedures you know you've been avoiding all year! On another note, I hope that each of you have a wonderful upcoming Thanksgiving holiday. I often think that it is a bit of a tragedy that we need a national holiday to stop and consider all that we have to be thankful for. Yet, at the same time, having the day does ensure that we might stop, if only for a moment, to consider not only all that we may have lost, but all that we have been given along the way. Times are tough right now for a great many, but I am greatly thankful for the support of family and friends, and the fact that even on days that I may wake feeling miserable, at least I have been given the opportunity to wake at all! Its much better than the alternative, don't you think? How we use the gift of each day and the health we are given is completely up to us. It's not the fact that we may be put in a "good" or "bad" situation, but what we decide to do with the situation we are in at all. If you choose to take the perspective that "life stinks and there is nothing to do about it" your life will probably continue down that road and your health will undoubtedly travel right along with it. The direction you decide to take your attitude is quite often directly related to the direction you'll take your health. So, what will you decide to do with the day you are in right now? The choice is yours, so make the best of it, and remember that there is always something to be thankful for!Yours in Health & Success, Dr. Katrina "Look to your health and if you have it, praise God and value it next
to conscience; for health is the second blessing that we mortals are
capable of, a blessing money can't buy."- Izaak Walton  |
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EXERCISE TIPS: Strength Training
If you're currently strength training as part of your regular exercise routine be sure to pay detailed attention to the range of motion of your exercises. You can do all the repetitions and weight in the world, but if you're only training it through a particular range of of the joint or with improper technique, you'll only be training it to be strong within that range, and not in the range where many injuries take place, the "end range". To make matters even worse, if you're technique is improper and you're not taking the time to stretch after your workouts, you're probably setting yourself up for an injury.
For example, if you are doing a biceps curl, make sure that you are extending to the full length of the biceps muscle before curling it back up again without swinging it! This caveat only changes in the case of injury, in which case you should be restoring your strength and range of motion within the "pain-free zone" or as otherwise directed by your injury rehab specialist. If you're unsure of the correct technique in performing an exercise, take the opportunity to ask a Certified Strength and Conditioning Specialist or Certified Personal Trainer. Whether its just for one exercise, one session or a new program, they'll gladly be able to help you out, and the advice you gain will likely be well worth it in the prevention of a future injury!
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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 Common Kinks & Questions: Benefits of Probiotics
I've had a lot of people asking questions about Probiotics recently, and since we're all probably going to be eating a little differently than usual in the coming weeks, want to share a great article with you from the Mayo Clinic about what exactly Probiotics are. Do I support them? Definitely, and admittedly should be taking them more regularly myself. As I have said in previous newsletters, nutrition is not always so much about what you are eating, as about what you are digesting and absorbing. Probiotics help you to improve the absorption of nutrients, and also help with a wide range of other areas. To read the Mayo Clinic article "Probiotics:What are they?" Click Here.
Want to know where to get Probiotics? Many organic health and food stores carry what are known as "live cultures", but you can also get them from reputable companies online such as Usana, Nutrilite, Mannatech, and Apex Energetics (not to be confused with Apex from 24Hr Fitness!).
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 SEASONAL NEWS: Steps to Fight the Flu when Traveling
Every year as November sets in, the travel bug starts making its way throughout the U.S. I'm not just talking about the itch to get out and voyage off to a new island or the place you once called home, but the "bug" of getting down right exhausted and sick. I recently traveled back to NY myself, and started thinking of the easy ways we could all keep ourselves and each other feeling just a little bit better this year. Take a look at the tips and health-saving ideas below before taking your next flight or trip out of town!
1. Create a simple Anti-Sick package that you can easily pull off your shelf each time you travel. Ziplock baggies are for more than just sandwiches and makeup! Keep things under 3oz. sizes and you'll be good to go- literally.
* 1oz container of AntiBacterial Hand Sanitizer Check out Bath&Body Works @ 5 for $5 Use it after getting on and off the plane, and any other time you feel the creepy crawlies.
* Travel/Pocket Pack of sanitizing wet wipes. Think they "cleaned" the plane before you got on? You poor thing, think again! Stay on the plane during your layover and you'll see that the only thing most flight attendants do between stops it pick up the trash. The seat you pick might look clean, but you have no idea what germs the lady before you was coughing up all over the tray table or what goobers little fingers were wiping all over your arm rests. You might feel a little OCD doing it, but take a moment as soon as you get on the plane to wipe of your seat, table, belt, and arm rests. WetOnes makes a great little pack for about $1.75.
2. Bring your own pillow and blankie. Not many airlines provide blankets or pillows anymore, which might seem annoying, but trust me, its a good thing. Again, you have no idea who hacked up their lungs all over these, so just do yourself a favor and wear what you need to stay warm and invest $15 in a travel pillow at Target.
3. Avoid touching your face and wash it when you get home. No matter how clean you think you're keeping yourself, you can still pick up germs along the way. Try to avoid the hand to mouth method of germ transfer- don't lean on your hands, rub your face and eyes, etc. When you get to your destination, blow your nose and wash your face as an extra precautionary step.
4. Avoid handrails. Numerous studies have shown that escalator and stairway hand rails are among some of the top places to pick up bacteria. However, they can't always be avoided. So, if you need the support, just try to remember to use the hand sanitizer after.
5. Drink your water. Keeping yourself well hydrated before, during and after your trip will help to keep your energy levels up and your immune system ready to work when needed, which is pretty much all the time. Avoid the "adult beverages" on the plane and opt for the water or juice.
6. Avoid the need to shake hands with everyone you meet. This one might sound like its rude and lacking in etiquette, but there is nothing wrong with coupling the "Nice to meet you" greeting with a polite bow or nod of the head rather than the typical American hand grappling when you meet people. Most likely they'll sense no disrespect and will probably appreciate the consideration for their health, as well.
5. Wash your hands!! I know this sounds redundant, but I can't tell you how many people, regardless of age that I STILL see walking right out of the bathroom stall without washing their hands. Gross, people!!!
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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, science based, goal oriented approach is the best way reach
your
optimal health and 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. 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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