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Monthly News From The Conde Center
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Greetings!
As you and your family prepare for Halloween, we are reminded by the spooky skeletons how important bone health is! Calcium is well-knowing for keeping our bones strong, but there are other minerals that help too. Magnesium, Vitamin D, Potassium, Vitamin K, and Vitamin B12 consumption is also great way to keep those bones healthy!
We hope to see you soon!
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Osteoporosis: Not Just An Elderly Disease
It used to be that osteoporosis was considered a disease that affected only the elderly. We particularly associated osteoporosis with older women whose backs were slightly hunched over or those who could no longer stand up straight. Today, the truth is that an estimated 20 million American women suffer from osteoporosis, and 80 percent of them don't even know it. Osteoporosis is a chronic, progressive condition that steals bone from the body, leading to fractures of the hip, spine and wrist. Older people can suffer disability and even death from osteoporosis-related fractures. Alarmingly, one in two women and one in eight men will suffer from an osteoporosis-related fracture in his or her lifetime. Many people confuse osteoporosis with arthritis, and wait for swollen joints and discomfort before being tested. Even though osteoporosis is painless until a bone fracture occurs, it is important to find out how healthy your bones are now and if need be, adjust your lifestyle to avoid this brittle bone disease. The American Chiropractic Association recommends the following tips to maintain healthy bones:
- Start a regular exercise program. Walking, skipping rope, jogging, playing racquet sports, swimming and aerobics are all helpful in reducing the risk of osteoporosis. Exercising for 20 minutes, three times a week, is helpful.
- Although weight lifting exercises are generally recommended, the National Osteoporosis Foundation says those suffering from osteoporosis should consult their health care practitioner before beginning a weight lifting program because excessive strain on the bones could result.
- Those with severe osteoporosis and who have suffered from fractures may find Tai Chi, a form of martial arts, to be a beneficial strength training exercise system.
- People suffering from osteoporosis should be careful when bending and lifting heavy objects, including grandchildren. Bend from the knees, not the waist, when lifting, and try to avoid hunching while sitting or standing.
- Be sure to include calcium in your daily diet. The National Institutes of Health's recommendations are 1,000 mg/day for post-menopausal women taking estrogen; 1,500 mg/day for postmenopausal women not taking estrogen, and 1,500 mg/day for men and women over 65 years of age.
- If you are looking for a calcium supplement, try one that's highly absorbable, such as microcrystalline hydroxyapatite concentrate (MCHC), or one of the malates, fumarates, succinates, glutarates, or citrates. But don't overdo it. Taking more than the recommended amount of calcium may cause kidney stones.
 - Consider taking additional nutritional supplements, such as vitamin D, C, magnesium, zinc and silica after consulting with your doctor of chiropractic.
- Eat a healthy, balanced diet, including fresh vegetables, fruit, nuts and seeds. Try broccoli, kale, collard greens, cabbage and turnip greens. Experiment with tofu, salmon, sardines and grains. Low-fat milk and/or yogurt are good sources of calcium. (A glass of low-fat milk and a cup of yogurt add 600 mg of calcium to your daily diet.)
- Drink 8 eight-ounce glasses of water a day (herb teas, juices and coffee are not a substitute for water.) Avoid caffeine, carbonated sodas, alcohol, baked goods and junk food.
- Watch your animal protein intake.
Chiropractic Care Can Help...
Talk to your doctor of chiropractic about ways to improve the health of your bones. Doctors of chiropractic are licensed and trained to treat patients of all ages and can help people suffering from osteoporosis lead healthier lives.
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Spider Tape Therapy
New Therapy Offered at The Conde Center!
SpiderTech tape is a non-medicated cotton tape that you apply to your body wherever it hurts. The tape has a very specific elasticity built into the weave pattern of the cotton fabric, which mimics the elasticity and thickness of human skin, allowing it to integrate, support and stabilize without adversely affecting healthy ranges of motion.
 Benefits for pain management include:- Neck pain
- Lower back pain
- Shoulder pain
- Arm pain
 - Hip pain
- Legs, knee, and feet pain
SpiderTech Benefits Include: - Better Posture
- Reduced Pain
- Prevention of harmful range of motion
- Reduces Strain on injured muscles and ligaments
- Improves lymphatic flow
- Restoration of normal muscle activation
- Arthritis & Bursitis
- Edema
- Tennis Elbow
- Post-op Recovery
- Improved Athletic Performance
The Conde Center now offers this advanced therapy! Call today to set up your appointment! (561) 330-6096
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Dr. Conde Monthly Article
Carpal Tunnel Syndrome: Non-surgical Approach
One of the most prevalent non-laborious work related injuries is Carpal Tunnel Syndrome. The main complaints of an individual with Carpal Tunnel Syndrome include pain and weakness encompassing primarily the thumb, index, and middle fingers. The pain can radiate from the wrist or just begin in the hand. An individual may complain of difficulty holding a pen or pencil, shaking someone's hand, grasping a cup, and even holding a sheet of paper. The pain seems to be worse at night, worse as the day progresses, and can be described as sharp or throbbing in nature.  Carpal Tunnel Syndrome is understood to be an overuse syndrome of the tissues that bend the wrist towards the chest. Overuse implies that the tissues were used excessively or more than "average" over a certain period of time. The tendons that flex the wrist travel together with other tissues such as blood vessels, ligaments, and nerves in a small and rather tight space called the carpal tunnel. Many different nerves travel in this space, however we will focus on the median nerve as this is the pertinent nerve when discussing Carpal Tunnel Syndrome. The physiology of the injury can be explained as an irritation to this median nerve by an overuse of the muscles and ligaments that travel with this nerve. In essence, as the muscles get over used inflammation can occur causing the muscles to swell and scar tissue to form making the tunnel smaller. What can be done for this syndrome? Reducing the pressure within the tunnel is vastly important. In order to decompress the area it is recommended that the individual wear a cock-up splint during sleep hours. Additionally, a procedure termed a fast stretch can be applied which encompasses stretching the muscle abruptly while the muscle is already in an eccentric or extended position. This is to be performed by a trained physician such as a chiropractic neurologist. Cold laser therapy is a very effective adjunctive treatment option which accelerates the healing process. The light emitted by the cold laser device contains numerous small particles called photons that interact with receptors on the injured cells called chromophores. This seems to be a lock and key interaction which activates the genetic machinery in the cell allowing the tissue to produce more proteins. Another byproduct of laser therapy is increased local blood flow and immune responses. A prolonged stretch can also be performed daily by the patient and should be held for greater than a minute each time.  Chiropractic adjustments of the wrist seem to be very helpful at increasing motion in the joint and re-aligning the bones in the joint thereby increasing the space in the tunnel. Lastly myofascial release, a procedure done to break down scar tissue within the muscle, is to be performed on the muscle groups involved. This is also to be performed by a physician.
From a nutritional and dietary prospective the goal is to reduce inflammation and increase nerve conduction or the speed of the signals. This is to be done by reducing the intake of heavy red meats, nut products, partially hydrogenated oils, and fried foods. Green leafy vegetables, cold water fish, and fluids are actually recommended to reduce the inflammation. Vitamin B6 or pyridoxal-5-phosphate at relatively high doses is fantastic for nerve conduction and should be routinely recommended for Carpal Tunnel Syndrome. Happy hand make happy people!
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Recipe Of The Month
Baked Mac & Cheese- For Strong Bones
Mac & cheese is a true
comfort on a gloomy day. Our healthy update uses extra-sharp Cheddar balanced with creamy low-fat cottage cheese and a layer of spinach in the middle, which may help picky eaters down their vegetables. Whole-wheat
adds robust flavor
and extra fiber.
Cheese and spinach are great foods to develop strong, healthy bones!
Cheese contains calcium, but is also high in other important nutrients for your bones, such as Vitamin D, A, B12, potassium, magnesium, riboflavin, phosphorus, and protein. Spinach packs a punch- 30mg of calcium in 1 small cup portion!
Serves: 4
Preparation time: 55 minutes
3 tablespoons plain dry breadcrumbs
1 teaspoon extra-virgin olive oil 16- or 10-ounce package frozen spinach, thawed
1-3/4 cups low-fat milk, divided
2 cups shredded extra-sharp
1 cup low-fat cottage cheese
1/4 teaspoon salt
Freshly ground pepper, to taste
8 ounces (2 cups) whole-wheat elbow macaroni, or penne
Preparation
1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray. 2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture. 3. Heat 1-1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2-3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the
cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach
on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
Enjoy!
Nutrition Facts
Per serving:
576 calories
22 g fat (11 g sat, 2 g mono)
69 mg cholesterol
63 g carbohydrate
37 g protein
917 mg sodium
Nutrition Bonus:
calcium (70% Daily Value), vitamin A (290% DV), folate (37% DV), iron (15% DV)
k
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Brain Teaser of The Month
Cat has got the mouse right in front of her nose. Or is it rather instead of her nose?
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Around the World
Check out this amazing posture! These women from Ugandan have incredibly hard, laborious jobs. Yet they maintain a straight spine. We must admire their strong back posture!
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More About Dr. Conde
Dr. John Conde was born in Miami, Florida and raised in Delray Beach. He is one of four close brothers who are all professionals in the area. He is actively involved in the community as a member of Delray's Chairmen's Club and regularly attends chamber and city meetings with the desire to ensure the continued success of Delray Beach. He attended Atlantic High School where he played football for four years receiving all-county and all-academic team status. However, the highlight of high school came in his senior year when he met his high school sweetheart and now beautiful wife, Joann. They are the proud parents of 2 precious little girls Gia and Angelina, and reside in Delray Beach. After graduation, Dr. Conde attended the University of Miami where he graduated with a degree in Biology/Exercise Physiology. He then attended Parker College of Chiropractic in Dallas, Texas where he was recognized as the Valedictorian of his class. It was during his chiropractic training where he found his passion for the neurological sciences. Dr. Conde went on to complete 3-years of post-doctorate training in neurology and is now recognized as a Board Certified Chiropractic Neurologist. He is also currently the director of the Unlimited Potential Program and the Brain Enrichment Program.
The Conde Center is currently accepting new patients.
The Conde Center for Chiropractic Neurology
Atlantic Grove
Delray Beach, Florida 33444
The Conde Center for Chiropractic Neurology
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