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Issue No. 10
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March 18, 2013
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St Charles Pain and Wellness Center Newsletter
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Learn to Purify the Whole Food Way on Tuesday, April 2
|  If there was a safe, proven way you could cleanse your body to have more energy, maintain a healthy weight, and improve digestion, would you give it a try? Our purification program, based on whole foods, enables your body to gently rid itself of toxins and "reset." Many of our patients have experienced eye-opening results from this quality program, and we'd like you to benefit from it as well. Join us Tuesday evening, April 2nd for an overview of how this 21-day program can make a difference in your health. Call the St. Charles Pain & Wellness Center office at 630-513-7770 or by email, and watch for more information as we get closer to the date. We look forward to seeing you! |
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St Charles Pain and Wellness Center Newsletter
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 How Much SLEEP Do We Really Need?
| Just a little over a week ago, we all lost an hour of sleep with the switchover to daylight savings time.... so how much sleep do we need?
There is no short, simple answer. Our requirement differs depending on our age and individual needs. For instance, preschool-aged children (3 to 5 years) need between 11 and 13 hours of sleep a night, while elderly people may sleep for only three or four hours at a time, with their sleep taken both at night and during the day.
What is not in question is that most people do not get enough sleep for their needs.
In fact, research indicates that approximately 10 percent of Americans are chronically sleep-deprived.
Sleep deprivation is associated with a higher incidence of accidents, obesity, diabetes, heart disease and psychiatric problems such as depression. Sleep specialists Donna L. Arand and Michael H. Bonnet say, "There is strong evidence that sufficient shortening or disturbance of the sleep process compromises mood, performance and alertness and can result in injury or death. In this light, the most common-sense 'first, do no harm' medical advice would be to avoid sleep deprivation." But what exactly is sleep deprivation?
Everyone has a night or two when their sleep may be disturbed due to illness, being  awoken by noise or the room being too warm, for example. The National Sleep Foundation says there are two different factors at work in determining if you will be sleep deprived or not:
- basal sleep need (what you require for functioning at your best), and
- sleep debt (the accumulation of lost sleep)
For example, if you get your required eight hours of basal sleep for three nights in a row, you might think that sleep deprivation wouldn't be an issue, although you may still find yourself feeling sleepy and unable to concentrate. Despite having slept well during the prior three nights, you may still have a sleep debt to "pay off" from nights before that.
It is also possible to get too much sleep. Sleep regularly lasting nine hours or more is associated with an increased rate of illness, accidents and death. Two surveys by the American Cancer Society that included over a million adult participants found that those who slept seven hours a night had a lower risk of mortality in the following six years than those who slept either more or less.
All else equal, experts suggest that for most healthy adults, getting 7 to 8 hours of sleep per night is ideal. If you believe you are consistently not getting enough sleep, speak with your physician. He or she will be able to advise you on how to increase the quantity and quality of your sleep. It is definitely worth the effort since getting the right amount of sleep can significantly improve your overall quality of life.
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Meet Our New Massage Therapist
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Carol Hayes - Massage Therapist
Carol is a nationally certified massage therapist and a member of the Associated Bodywork & Massage Professionals (ABMP), and been doing massage for three years. She graduated from the Elgin Community College Massage Program and is certified in both prenatal and pospartum massage.
Carol grew up in Chicago and gradually moved further and further west, until she settled in Dundee, IL, where she lives on the Fox River with her husband; they have three grown children. She loves to run and bike, do gardening, and has recently taken up yoga.
Of her profession, Carol says: "I love being able to offer massage to people and make them feel better, whether it is stress relief, pain relief or just time for themselves. I became interested in massage after I received a massage and it really helped me. I also liked the whole peaceful atmosphere that the therapist was working in."
Carol is also certified in nutrition so that I can help people make healthy food choices. I guess Dr. J had sent a request to ECC's massage program for a therapist. The director sent out emails, as she always does, and I responded to it. Carol and Dr. Hertz met through ECC and joined forces" after deciding they were a good fit for one another.
Stop in to meet Carol or call to make your appointment to take advantage of her one-hour massage for just $40.
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Our heart screening event on Feb. 20 was such a success that we'll be hosting another one on Wednesday, June 12. Reserve your time now to ensure your appointment -- call Diana at 630-513-7770 or email her today!
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Nine Ways to Keep Your Loved Ones --
and Yourself -- Healthy!
by Richard Wolff, RD, LDN,
MedFitness of St. Charles
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With the cost of medicine continually on the rise, Americans are taking their health into their own hands. One of the best ways to protect the health of your loved ones is to practice random acts of health. Here are some of my favorite strategies for keeping your loved ones strong and healthy!
1. Lead by Example
Being a role model is the most powerful way to influence the behaviors of people in your life. If you want those you care about to take care of themselves, first take care of yourself!
2. Add Variety
Behavioral research shows that, as variety increases, more food is consumed. This is true with both low- and high-nutrition foods. So, if you want your loved ones to increase their consumption of healthy foods, vary what you offer: Instead of just bananas on the counter, try peaches, apples, pears, oranges, berries, etc.
3. Trade TV Time
According to a report by the Nielson Company, the average American spends 34 hours per week watching television. Those 34 hours represent a golden opportunity for improving your health, by trading TV time for physical activity. Increasing physical activity increases other healthy behaviors such as healthy eating.... one good decision leads to another!
4. Partner Up
People who practice healthy behaviors with others are more likely to sustain those behaviors. Having a partner allows you to socialize while adding accountability and support. Try meeting for a walk, workout, bike ride or healthy meal. Join a fitness center with a partner - you're more likely to attend.
5. Add Veggies
An easy way to sneak vitamins, minerals, fiber and other nutrients into your loved ones' diets is to add vegetables to your favorite dishes. One of my favorites is a vegetable pizza. Adding veggies to the standard pizza lowers the calorie per ounce value by about 30%. It also works with soups, stews, casseroles, sandwiches - almost any recipe or dish.
6. Walk and Eat
Walking to a local restaurant is a great way to add spontaneous physical activity to your routine. A short walk to a local restaurant will burn calories and create synergy - get you thinking about healthy choices - with your meal.
7. Pack Your Bags
Stashing healthy snacks into a book bag, lunch bag or briefcase supports spontaneous healthy eating and increases the odds your loved ones will munch on healthy snacks.
8. Donate Your Time
Our fast-paced, modern lifestyles can leave us busy and overworked. A great way to lighten the load is to donate your time - offer to do a chore so your loved ones can focus on themselves and applied toward healthy behaviors such as relaxing - something we could all do more of!
9. Stay Home
One of the easiest ways to improve your diet is to eat at home. Studies show that we consume more calories and salt and less fiber when we eat out. By keeping your meals simple (such as sandwiches and a salad) you can save both calories and time.
Get help reaching your goals by contacting the experts at MEDFITNESS. To experience our trademarked, personal training program, schedule a Free Trial Workout by calling (630) 762-1784 or visiting us online at www.medfitnessprogram.com.
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 Dr. Jacob M. Hertz
is a Cum Laude graduate of the Palmer College of Chiropractic in Davenport, IA. Following graduation, Dr. Hertz practiced as an Associate Chiropractor in Peoria and for four years successfully treated over 5,000 patients and their families with many different health conditions. His youngest patient was only two days old, and his oldest patient was 87 years old. He moved to St. Charles in 2010 to open his own Chiropractic and Physiotherapy office.
He has been involved with chiropractic almost since he was born -- he was adjusted as an infant by his uncle, a chiropractor in Wisconsin where Dr. Hertz grew up. Dr. Hertz uses a number of gentle and safe chiropractic techniques for adjusting the spine including Diversified, Activator, and Drop Table. He is also Nationally Board Certified in Physiotherapy and uses exercise and rehabilitation to help patients heal faster and reach optimum health. St. Charles Pain & Wellness Center also offers nutritional aids for those who seek to supplement their diet and improve their health, which have proved successful in preventing unnecessary surgeries for many patients. Dr. Hertz loves teaching and treating each individual patient so pain goes away and stays away to allow patients to enjoy happier, healthier lives. If you are ready to function at your optimum potential, call St. Charles Pain and Wellness Center and let Dr. Hertz answer any questions you may have about your health. |
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