Conde Center Logo             Newsletter 
Issue # 7                                                August 2012  
Greetings!
How To Get A Great Night's Sleep Without Taking Medicine

By Dr. Thomas Tselides and Deep River Chiropractic Editorial Staff

 

Sleep-it provides rest for the weary and refreshment of your body and soul. Depending on who you are, you can spend eight hours or more in bed at a time, trying to get the rest you need. But a good night's sleep is more than time spent in bed. There is a quality component to your sleep that is a major factor in how you feel when you wake up.
 
 

There are a number of ways you can improve the quality of your sleep. Some of these ways involve what you do before you go to bed. But the most important factor is what you actually sleep on once you crawl into bed. You spend eight hours with your head on your pillow and a mattress supporting your back. Your chances of getting a great night's sleep are almost impossible if your pillow and mattress fail to support the different segments of your spine correctly.

 

Preparing for Slumber

What you do and what you eat before you go to bed can play a significant role in the quality of your sleep. Your state of mind and your body's metabolism will impact your ability to fall asleep and sleep deeply. You can prepare yourself for a great night's sleep. Here are some simple do's and don'ts that will help facilitate a great night's rest:

 

Do's

TURN OFF WORK You can't sleep soundly with your mind still at work. If your body has left the job, your mind should, too. You need and deserve time to refresh yourself and enjoy life.

CALM YOURSELF Frustration, anxiety and worry can intrude into everyone's life. The question is, how do you handle it? Take time at the end of your day with meditation, prayer, reading, relaxation techniques, talking to a loved one or just sitting quietly; let go of anything that might be bothering you, at least for the time being.

EXERCISE AND/OR STRETCH Many people find that engaging in physical activity before going to bed helps relieve the tension that can build up by the end of the day. The more tension you feel, the more vigorously you may need to exercise. Just remember to give yourself an appropriate "cool-down" period before getting into bed, or you won't be able to fall asleep.

EAT AT LEAST ONE HOUR BEFORE BEDTIME Give your body plenty of time to begin digesting your food before you try to sleep. This will reduce that bloated feeling you may have and will help your body feel more relaxed.

 

Don'ts

AVOID MENTAL OVERSTIMULATION It's important to relax after working all day. But replacing job worries with violent movies or mindless video games may actually cause your brain to concentrate more intensely than it would if you were still at work. Make sure your evening activities are relaxing and nurturing, rather than of a combative or problem-solving nature.

AVOID SWEETS Eating foods that give your body quick bursts of energy will thwart your ability to relax. Sugars and other simple carbohydrates boost your energy level, making it harder to fall asleep. (They're also not healthy for you, nutritionally speaking.) Consider foods that are more complex and thus digest more slowly, such as light proteins, vegetables or small amounts of fruit.

AVOID CONFRONTING DIFFICULT ISSUES The end of the day is not always the best time to discuss or address difficult issues. Beginning a discussion that may lead to an argument will likely leave you frustrated and unable to sleep. Whenever possible, wait until the morning or weekend, when you can face the dilemma with a fresh perspective and plenty of energy. This will ensure that you have adequate time and energy to reach a solution, rather than just an exhausted rehashing of the issues.

 

The Right Stuff

Even given all of the above, many people still fail to get the sleep they need. If you're one of these people, you know how hard it can be. Waking up sore, stiff and still feeling tired can be caused by what you're sleeping on - the wrong pillow and/or the wrong mattress.

 

Do You Have the Right Pillow?

Your pillow is probably the most important component of restful sleep, as it cradles your head and neck for many hours. Your pillow is also the least expensive, most immediate solution to a poor night's sleep and has the potential to address the most common ailments: headaches and neck pain.

  • Does your pillow do a good job of supporting your neck and head? If you find your head in an uncomfortable position or feel the need to fold your pillow, you need a new one.
  • Is there a better choice available? There is a seemingly endless selection of pillows on the market. Determining which type is best for you is the challenge. There are more conventional pillows, filled with down feathers or foam. There are also pillows specifically designed to support your neck and head in a more anatomically correct position. Again, your chiropractor will be the best source to determine what you need, particularly if you are suffering from neck pain or headaches.

  • Buy the perfect pillow at your next chiropractic appointment!

Do You Have the Right Mattress?

Your mattress should be chosen carefully, considering that approximately one-third of your life will be spent on it. You will want to consider a specialized mattress that will give your spine the support you need. This is particularly true as you get older.

  • How long has it been since you bought a new mattress? Mattress makers will tell you that even the best mattresses will only last eight to 10 years. If it's been more than eight years, or if your original mattress wasn't that great to begin with, it's probably time to buy a new mattress.
  • Will a conventional coil mattress give you the support you need for your spine? This is a very important question and can only be answered by a doctor of chiropractic or other health care provider who specializes in spinal health. Many people find the usual coil mattresses just don't provide what they need. Ask your doctor if they think you need a mattress specifically designed to ease the pressure on your spine.
  • What will this special mattress cost? Coil mattresses have several available options, including latex and "memory foam" models. The cost varies, depending on the quality of the model. However, generally speaking, specialized mattresses are no more expensive than their conventional counterparts.

So, there you have it: the keys to getting the great night's sleep you deserve - every night. Talk to your doctor when considering which mattress and pillow are best for you, and remember the do's and don'ts of preparing for restful sleep. Your body and mind will thank you for it.

  

MEET OUR NEW STAFF MEMBERS

We are excited to welcome two new Chiropractic Assistants, and two new Massage Therapist to our team!

Megan, Chiropractic Assistant
Megan was born and raise in Lake Worth, Florida.  She recently graduated from Florida Atlantic University majoring in Exercise Science and Health Promotion.  She has had several years of experience working in physical therapy and outpatient rehab and is eager to work one-on-one with the patients at The Conde Center.  Megan is very fond of traveling, and she enjoys immersing herself into different cultures and practicing new languages!    

Jean, Chiropractic Assistant 
Jean recently moved from Minneapolis, Minnesota to Delray Beach, Florida.  She is a Certified Medical Assistant and has experience working for an urgent care and a pharmaceutical company.  Jean is excited to be working in the field of alternative medicine.  She loves going to barbecues and spending time at the beach!  

Debra, Licensed Massage Therapist 

MA#38678

Debra was raised in Woodbridge, New Jersey and has an Associate's Degree in Marketing spending many years in sales and marketing in the Food Industry. Debra left the business world to become a massage therapist. She graduated from the Somerset School of Massage Therapy in Wall Township, New Jersey in 2002. Debra's Therapeutic Massage techniques include Deep Tissue, Swedish, Myo-facial Release, Reflexology and Sports, she is also certified in Pre/Post Natal massage. She is also a level III Reiki Practioner. Debra is a Florida Licensed Massage Therapist, Nationally Certified Massage Therapist, and is a member of the American Massage Therapy Association.

 

Kristin, Licensed Massage Therapist
MA#40032

Kristin is a graduate from the Florida College of Natural Health and became a licensed massage therapist in 2003. She is State and Nationally Licensed and Certified, and is a member of the AMTA. Some of her trainings include: Swedish, Deep Tissue, Reflexology, Thai Massage, and Aromatherapy. Kristin offers a therapeutic massage blending Swedish massage with acupressure and connective tissue techniques. She intentionally creates a massage that will suit your specific needs.

 
QUESTION OF THE MONTH

What is the Brain Enrichment program and who can benefit?

The brain enrichment program is a physical and cognitive exercise program. It utilizes state of the art brain training software which assesses your cognitive faculties including focus, attention, memory, and problem solving then runs you through a vigorous brain exercise program giving you intermittent feedback on your improvement. Physical exercise is also incorporated to maximize brain output. Many can benefit from the Brain Enrichment program, including those individuals with acute and chronic short-term memory loss, those suffering from dementia and Alzheimer's disease, ADD and ADHD and those who would like to maximize their focus, attention-span and problem-solving abilities.

 
SUPPLEMENT OF THE MONTH 
 
Spirulina (dietary supplement) 

Spirulina is a blue-green microalgae, and one of the oldest life forms on Earth.  Billions of years ago, Spirulina helped produce oxygen so that other life forms could appear.  It is termed "the original superfood" because it has so many nutrients that a person could survive on it and water alone.  Spirulina is rich in protein, vitamins, minerals, and carotenoids, antioxidants that can help protect cells from damage. It contains nutrients, including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid).
 
 
RECIPE OF THE MONTH 

Green Smoothie

Yield: 2 servings

Prep Time: 5 minutes

This simple Green Smoothie is a great way to incorporate more fruits and vegetables into your diet. I promise it is delicious and nutritious!

Ingredients:

1 large orange, peeled and segmented
1/2 of a large banana, cut into chunks
6 large strawberries
2 cups spinach
1/3 cup plain Greek yogurt (I use Chobani 0%)
1 cup ice

Directions:

1. Put all of the ingredients in a blender and puree until smooth. Pour into glasses and serve.

Note-I use our Blendtec Blender which is a very powerful machine. Make sure you use a powerful blender that will puree the orange, spinach, ice, etc. I like to store one serving of the smoothie in the freezer for later. Pour in an air-tight container and freeze. Make sure you take the smoothie out of the freezer about 30 minutes before you want to drink it. You can also store the smoothie in the refrigerator.

 

Click here for more great recipes! 

 

  


BRAIN TEASER OF THE MONTH 

Name three consecutive days without using the words Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, or Sunday.

Clink here for the answer!

Sciatica... Exploring Cutting Edge Treatments and Addressing Misconceptions
By Dr. John Conde 

 

A shocking 80 % of all Americans will  

experience low back pain at  

some point in their life. Its epidemic status continues to grow and sufferers seek the most cutting edge approaches to not only ensuring relief but also restoring function. Quite often individuals may also develop associated thigh or lower leg pain termed sciatica. The clinical term sciatica requires clarification. Sciatica simply means "pain in the leg". It does not mean that the sciatic nerve has been "pinched". In fact, the sciatic nerve is not involved in most cases of thigh or gluteal pain because it does not supply sensation from this area.

 

 

What Is The Cause Of Sciatica?

 

Sciatica can be caused by irritation or trauma to nerve roots within the spinal canal or to peripheral nerves outside of the canal anywhere from the pelvis to the lower leg. Space occupying lesions within the spinal canal such as a bone spur, disc herniation, congenitally narrow canal, infection, metastasis, or mass can be the causative agent. Outside of the canal we find the instigators to be a femur head fracture, incorrectly placed intra-muscular injection, fixation of the sacroiliac joint, and primary bone cancer of the pelvis.

 

The two most common and least diagnosed causes are facet joint syndrome and piriformis contracture. Facet joints help to guide motion of the spine letting us bend forward and back and side to side. They also relieve some of the weight bearing burden of the rest of the spine. Quite often they are irritated due to an injury, arthritis, or misalignment. This irritation produces referred pain into the gluteal region and back of the thigh.

Piriformis contracture occurs when the piriformis muscle tightens and shortens for a prolonged period of time compressing peripheral nerves that provide sensation from the gluteal region and thigh. The tightening can occur due to repetitive use such as is seen in runners and tennis players, injury, and misalignment of the pelvis. The pain pattern is typically represented as severe buttock pain and mild thigh pain.

 

How Is It Diagnosed?

 

A comprehensive neurological and orthopedic examination should be performed checking reflexes, strength, sensation, posture, gait, muscle tone, and evaluating pain production from different positions. X-rays help to narrow down the diagnosis. Further imaging studies such as MRI and CT should only be necessary after a lack of improvement from conservative treatment or a progression of symptoms.

 

Cutting Edge, Conservative Treatments

 

The treatment of sciatica is aimed at removing the cause and restoring proper function to the area. Cutting edge maneuvers such as eccentric fast stretching and cross cord inhibition focus on reducing tension in tightened and shortened muscle and joint capsules. Chiropractic manipulations focus on removing the irritation and restoring proper motion in the facet joints. Flexion-distraction therapy helps to reposition some of the herniated material and increase the overall health of the disc. Neurophysiologic rehabilitation of the part of the brain that directly controls the tone of the deep spinal muscles helps to create stability in the spine. Lastly, a proper nutritional assessment should be made to promote an anti-inflammatory diet.

 

 

Conde Head Shot Dr. John Conde is a Board Certified Chiropractic Neurologist, one of only one thousand in the country.  He holds diplomate status through the American Chiropractic Neurology Board.  He provides specialized care for difficult cases of back-neck pain, numbness-tingling, vertigo-dizziness-balance disorders, fibromyalgia, migraines, AD/HD, autism, and dyslexia.  His office is located at the Atlantic Grove in Delray Beach, FL and can be reached at (561) 330-6096, [email protected], and at www.thecondecenter.com. 

 Julia's Wellness Corner

The man who does things makes many mistakes, but he never makes the biggest mistake of all - doing nothing.
-Benjamin Franklin

Try Something New
Summer is finally in full force, and the living is easy! Do you notice in summertime how everything seems promising? The plants are in full bloom and the sun feels glorious on your skin. The longer days give you boundless energy, making you feel like it's possible to achieve all your desires and dreams. Why not harness this energy, ride the wave of summer and try something new?


Throughout the year we live at an intense pace (physical, emotional and mental), and we often get stuck in routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same things over and over stagnates not only our minds, but also our bodies and hearts. Are you hesitant to break your routine? Fear and excitement have the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine and your mind says "scary!" see if you can re-frame it as "exciting!"

What is something you have never done before or that you have wanted to do for a long time? Choose your own adventure: organize a kayak trip, take a dance class, do some exotic traveling or set a goal for a new personal challenge. Or try something simple, like playing flashlight tag with your kids and neighbors or reading in the sunshine. Maybe it's time to discover a new vegetable dish or to visit a new town, restaurant or beach.

Whatever adventure calls to you, use this summer to make it happen and enjoy your life. Increasing new experiences and excitement in your life can decrease your dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and
motivation, plus a full portfolio of fun.

To learn more about trying new foods, taking a health food grocery tour, or looking to losing some weight while being yourself , call to schedule a FREE initial consultation with Coach Kadel.  During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.

Julia C. Kadel CPT, CHHC, AADP

Julia
Certified Holistic Health Coach
Nutrition Counselor - Personal Trainer - Life Coach
561-414-4441
www.CoachKadel.com


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Please call today to set up a chiropractic appointment!

Sincerely,
Conde Signature
John Conde
The Conde Center for Chiropractic Neurology
Atlantic Grove
401 W. Atlantic Ave. Suite 014
Delray Beach, FL 33444
561-330-6096