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Greetings!
5 Daily Habits to Reduce Chronic Pain 1. Exercise: It's a Catch-22: You're hurting, so you don't exercise; but without exercise, you may lose muscle tone and strength, making pain worse. Fortunately, even mild exercise releases endorphins, the feel-good brain chemicals that lift mood and block pain. 2. Breathing and Meditation: It sounds so obvious, but few of us actually take the time to stop what we're doing and calm our minds. Deep breathing and meditation are stress management techniques that relax your body, which helps ease pain.
3. Avoid Alcohol: You need a good night's sleep to help soothe the stresses pain puts on your body. Although alcohol can help you fall asleep, as it metabolizes, it promotes shallow sleep, reduces important REM sleep, and may even wake you. The result: A less restful night. 4. Quit Smoking: Some people find temporary relief from stress and pain with a quick smoke. The irony is that smoking may actually contribute to pain in the long run. It slows healing, worsens circulation, and increases the risk of degenerative disc problems, a cause of low back pain. If you need an incentive to quit, pain relief just may be it. 5. Eat Better: One way to keep your body strong is to eat a well-balanced diet. Eating right improves blood sugar, helps maintain weight, reduces heart disease risk, and aids digestion. Aim for a diet rich in whole grains, fresh produce, and low-fat proteins. Click here to read about more ways to reduce chronic pain
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Top 5 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 primarily 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 overuse 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 Here 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.
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Question of the Month What is the Unlimited Potential Program?
The Unlimited Potential Program is a unique, brain-based approach for enhancing neuro-cognitive function and addressing learning/behavioral disorders such as AD/HD, autism, Asperger's, dyslexia, Tourettes, and auditory processing problems. This program is also highly beneficial for parents and children seeking to improve brain-based learning strategies at home or in the classroom. The program seeks to promote permanent neurological changes through the neurological principle of plasticity, which states that the brain can change according to the environmental influences surrounding it. The underlying premise of the program is based on cutting-edge, groundbreaking research concerning the hemispheric dysfunction seen in the brain of children with learning/behavioral disorders. In essence, we now know that there seems to be an under-functioning side of the brain in these children which involves primarily the right hemisphere in an area termed the frontal lobe. This dysfunction is termed hemisphericity. The faculties this part of the brain is responsible for include filtering or stopping thoughts, planning, problem solving, social or "how to play knowledge", the control of core musculature, and sequencing to name a few. After a comprehensive neurological examination, academic achievement test (WIATII), and behavioral questionnaire (CBCL) a better understanding of the dysfunctional brain regions is ascertained. An exclusive customized treatment plan is then followed leading the way to permanent neurological change. Therapeutic procedures include specific oculomotor (eye tracking) exercises, hemisphere specific core exercises, interactive metronome, therapeutic use of light, therapeutic use of sound, therapeutic use of smell, vestibular training, hemisphere specific academic exercises, and a nutritional assessment.
Click here to see more frequently asked questions
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Supplement of the Month
D3 1000™
Bioactive Vitamin D in Microtablet Delivery Form D3 1000 features high potency vitamin D3-the most bioactive form of supplemental vitamin D. - Supplies high levels of vitamin D, which is important for maintaining healthy bone strength and immune function.
- Available in an easy-to-swallow micro tablet.
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Recipe of the Month Carrot, Zucchini, Squash Ribbons
 | Click on the image above to see recipe |
Not only is it delicious, but summer squash also has a number of health benefits. It contains vitamin C as well as beta-carotene, folate and fiber. These nutrients make summer squash a tool in preventing cancers, heart disease and diseases of inflammation such as arthritis and asthma. When you're trying to lose weight or just adopt a healthier eating program, summer squash's rich fiber content can help you get full faster and give you many of the nutrients you need.
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Brain Teaser of the Month 
I have a head but no arms.
I have a tail but no legs.
I am not alive, but I help people live.
What am I?
Click here to find the answer
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Kim's Fitness Corner Benefits of Aerobic Exercise By:Kim Alzerreca Personal & Group Training 954-415-9826 www.stayfitwithkim.com
The Following are just some of the great cardio-respiratory changes that occur with consistent aerobic exercise:
* The heart becomes larger and stronger. Your heart's a muscle, right? The larger the muscle and the muscle's capacity, the less effort needed to respond to exercise.
* The stroke volume of the heart increases. Stroke volume is the amount of blood pumped by the left ventricle during one heartbeat.
* The resting heart rate is lower. When you do consistent aerobic exercise, you condition your heart to accommodate extended exercise and to work efficiently.
* Blood pressure goes down because the heart is more efficient and the blood vessels don't have to work as hard to move the blood along.
* The heart recovers more quickly. A well-conditioned heart goes back to it's normal beat more quickly than an unconditioned heart.
* The body stores more quick energy. Aerobic exercise encourages your body to easily answer the need for quick energy demands from everyday life and from exercise regimens.
* The number of capillaries increase. As you become more conditioned, your body processes oxygen more efficiently.
* As muscles work harder, more waste product, lactic acid, is produced. An increased number of capillaries mean that lactic acid can be removed more efficiently.
* Lung size increases. The more the body exercises, the more oxygen that's needed. The body answers this need by increasing lung size.
* Fat-to-muscle ratio shifts. Aerobic exercise causes the body to burn fat for energy. The more fat you burn, the less fat you store.
* You feel better emotionally and psychologically. Let's face it, everyone has stress in their life. If you feel physically tired or out-of-shape, it makes it that much harder to deal with nonphysical stress.
Both anaerobic and aerobic exercises help the body to reduce the amount of stored fat and to increase muscle mass. In a balanced exercise program, aerobic exercise would be done three to five days a week, and anaerobic exercise such as strength training, should be done two to three days per week, including flexibility training after every workout.
To Optimal Health, Fitness & Wellness Always, Kim. |
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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: info@thecondecenter.com
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: TheCondeCenter.com.
John Conde DC, DACNB |
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