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  • Issue 12
December 2010

      5 Tips to Lessen the Effects of Jet Lag

     Unfortunately, for some of us, the holidays and traveling go hand in hand.  This sometimes leads to jetlag when hopping time zones is required.  Here jet lagare some tips to try and avoid sleeping all day and being up all night.

1. Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours.)

2. Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.

3. Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as "stimulants" and prevent sleep.

4. Bring earplugs and blindfolds to help dampen noise and block out unwanted light while sleeping.

5. Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock.

                         Click here to read the rest of this article

                    Top Five Golf Injuries:
     Cutting Edge Therapies

 
 
     
  Golf/Tennis elbow are very prevalent injuries in golf.  Ironically, tennis elbow is more prevalent in golf than golfer's elbow.  They are caused by the micro-tearing of the extensor group muscles of the elbow (outside aspect of the elbow) in tennis elbow and the flexor group (inside aspect of the elbow) in golf elbow.  It typically occurs secondarily to excessive grip pressure during the swing, the use of aluminum shafts, and an awkward progression from backswing to downswing.
      Back pain is actually the most common problem for golfers.  It is golf girlprimarily due to the large amount of torque that's placed on the spine during the swing.  The lower spine was not made to withstand such large degrees of rotation.  Thus it makes sense that injuries to the discs between the vertebrae and other mechanical injuries to the lower spine including misalignments are common. 
      Rotator cuff tendonitis is also caused by micro-tearing in the belly of the muscle. The muscles involved are the rotator cuff muscles of the shoulder which originate in the shoulder blade (scapula) and attach to the upper arm (humerus). Typically we see this occur with players who have a high velocity back swing and have weak shoulder and scapular muscles to begin with.
      Knee pain is common in golfers especially those over the age of 65 due to the thinning of ligaments and cartilage around the knee.  A second byproduct of the torque placed on the trunk during the swing is a propensity to suffer knee ligament sprains and even full thickness tears. 
      Carpal tunnel syndrome is a repetitive stress disorder caused by carpal tunnel 3overuse of muscles and ligaments in the wrist on the palm side of the hand.  The median nerve in the wrist becomes compressed and irritated and can lead to weakness and atrophy in the hand primarily on the thumb side.
      The primary goals in treating these disorders are to reduce inflammation, break up the fibrotic adhesions (scar tissue), strengthen surrounding musculature and neurological pathways, and restore proper joint motion. New cutting edge procedures involve the use of mirrors in a technique termed mirror imaging technique which attempts to strengthen the neurological and immune pathways in the affected limb by turning on a special subset of neurons in the brain termed mirror neurons. 
In terms of nutrition, supplementing with proteolytic enzymes and essential fatty acids will help to reduce inflammation and break down scar tissue.  Sticking to an anti-inflammatory, low glycemic index diet will also help to reduce inflammation and insulin surges which can promote neurological degeneration

golf club n ballHere are some tips to increase your longevity and effectiveness on the course:
 
1.      Consider switching to a putter with a longer shaft.

2.      Slow down the back swing to reduce rotational stresson the lower
back at the top of the backswing.
3.      Make sure your body weight is shifted to the right foot during the backswing

4.      Consider switching to graphite shafts.
5.      Ease up on grip pressure during swing.
6.      Maintain a smooth transition from backswing to downswing.
7.      Consider switching to spikeless shoes to reduce stress on the knee.
8.      Take multivitamin with plenty of anti-oxidants.

A real cutting edge procedure is termed motor imaging technique.  In essence the athlete visualizes in sets and repetition format, a learned movement such as the various swings on the golf course.  The visualization must be very detailed in nature.  Scientifically, the neurological pathways involved in the particular movement are enhanced.  Please contact our office for a complimentary consultation.
Question of the Month

How does Chiropractic Neurology differ from conventional neurology?

The chiropractic neurological approach differs in that it interprets dysfunction on a functional continuum recognizing those individuals left in the grey area. In essence, the clinical findings and symptoms are reviewed with an intimate neurounderstanding of the neurology and physiology involved. The chiropractic neurologist then formulates a plan targeting the dysfunctional areas within the body and the nervous system.

This means that through the utilization of a functional neurological approach, chiropractic neurology offers an exceptionally valuable option for certain patients that have been unable to obtain a named diagnosis or solution for their problem, especially in the case when a dysfunction, rather than a named process of pathology, exists.


Chiropractic neurologists do not prescribe drugs nor do they perform surgery. A much more intimate participation is taken in the functional rehabilitative care of the patient. Chiropractic neurologists are most often directly involved in performing and overseeing rehabilitation and treatment.

                 Click here to see more frequently asked questions


glucosamine
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       Supplement
       of the Month

nutraMetrix PrimeTM Joint Support Formula by Isotonix�

nutraMetrix Prime Joint Support Formula is the only product on the market delivering glucosamine, Pycnogenol and hyaluronic acid in isotonic form. 

Glucosamine is concentrated in joint cartilage and has been scientifically proven to support healthy joint function and promote the normal production of synovial fluid, which lubricates joints and regenerates cartilage.
Pycnogenol� has shown to inhibit the body's over-active inflammatory processes associated with the normal aging process.
Hyaluronic acid plays an important role in tissue hydration, lubrication and cellular function. 


Recipe of the Month
Low-Fat Clam Chowder


Did you know that clams are an excellent health food?

clam chowder
Click on the picture to see the recipe
Clams are surprisingly high in iron
.
So high, in fact, that t-bone steaks and beef liver don't compare. A three-ounce serving of cooked clams, or about nine small clams, has about 24 mg of iron.
Clams are heart healthy.
Clams contain about 140 milligrams of omega-3 fatty acids per 100 grams. Studies have shown that 250 to 500 mg per day may be useful in achieving optimal heart health.

Better
than chicken?
  

Clams qualify as a lean protein at more than 20 grams of protein and less than two grams of fat in a three-ounce serving.  Clams contain significantly more of most vitamins and minerals than chicken.                                                                   
Give this recipe a try and start reaping the benefits of healthy clam eating today!


Brain teaser
Brain Teaser
of the Month


You have a little house in which you live all alone. 
It has no doors or windows.                        
If you want to go out you must break through the wall.

What are you?

Click here to see the answer
Kim's Fitness Corner
kim      KIM'S HEALTHY FITNESS TIP OF THE MONTH, By Kim Alzerreca

      Managing Your Time to Keep Physically Active and Eat Healthy

Matching the activities you do with the values and priorities you believe in may help you manage your time and reduce stress in your life.  Identifying healthy eating and physical activity as a priority, and making time to plan and organize for it can reduce stress.  Be committed to your health and well-being. 
Follow these simple tips to help you achieve your healthy living lifestyle:

1.    Identify your values and priorities
2.    Assess the way you spend your time.
3.    Plan and organize so that you're prepared to do the tasks you've set out to do.

If you make healthy eating and exercise a priority, you should find it easier to make the time to shop, cook, and even eat out in healthy ways.  Planning, organizing and managing your time can help you focus on choosing healthy foods and getting in the best physical shape ever.

To Optimal Health, Fitness and Wellness Always, Kim.

Kim Alzerreca has over 35 years of experience in the Health, Fitness and Wellness Industry.  She is previously from New York City where she owned and operated a very successful Health, Fitness and Wellness Center catering to adults, teens and children.  She specializes in the following:
Total Body Fitness, Pilates, Yoga, Aqua training, Post-Rehabilitation, Golf & Tennis Specific, Senior Fitness, and Athletic and Sports Training.

Kim can be reached at 954-415-9826
or email her at [email protected]
You can learn more about her services at stayfitwithkim.com

Contact Us:
Dr. John Conde is a Board Certified Chiropractic Neurologist.  He holds diplomate status through the American Chiropractic Neurology Board.  His office is located at the Atlantic Grove in Delray Beach, Florida.  For more information, or to make an appointment, please contact 561-330-6096  or email us at [email protected] .
 
 I hope you've enjoyed the additions to this month's newsletter!  If you have any questions, you can reach the clinic at the phone number above or at our website: www.thecondecenter.com.

Sincerely,
 Ab Crunches

John Conde DC, DACNB