For the convenience of our patients we now carry Pro Ice in our office
Pro Ice® Maximizes the Healing Power of Cold Therapy
Pain is a national epidemic. Some 89 percent of Americans experience aches at least monthly and about half of them endure it daily. Pains send nearly half of Americans to their primary care physicians annually. We push our bodies hard at work and at play.
Professional athletes know how to treat—and prevent—pain-related injuries: Ice. The same methods that athletes use to lengthen their careers and enjoy pain-free playing time can be applied to virtually anyone whose job, hobby or sport requires repetitive motion.
Why Cold Therapy Works
When we’re injured, blood rushes to the affected body part. As the area begins to swell, vessels and nerves are cut off and cells begin to die. Ice not only numbs this area—relieving pain—but also cools the body. That leads to a slower blood flow. Less tissue is damaged and therefore less recuperation time is needed.
Repetitive motion causes the same sort of internal issues. Muscles tear slightly from overuse; blood flows there to begin the repair. Icing helps the body begin to heal those microtears, preparing the body for its next task.
Icing also has shown significant benefits for those in chronic pain. Icing is a safe, non-toxic pain reliever and there’s no effect on the liver, unlike with over-the-counter pain pills.
The Pro Ice Difference
To enjoy the advantages of cold therapy, however, not just any ice will do. For cold therapy to work best, it must:
Maintain a consistent temperature. Ice melts, causing a mess and losing the ability to
cool. Pro Ice holds at a steady 27-29 degrees for up to an hour. The ice insert can be replaced after an hour, lengthening the cold therapy experience.
Be paired with compression. The old adage for injuries is Rest, Ice, Compression, Elevation. Pro Ice’s unique windowpane design helps put the cold right where it’s needed and the straps apply compression. The straps also keep the cold pack in place, so the person can remain mobile.
Be convenient and easy to use. Products that are not easy to use are not likely to be used. Pro Ice is designed to be self-applied, and is comfortable and convenient. Because our cold wraps are portable—especially when paired with our cooler bag—they can be taken anywhere. Icing is most beneficial when it’s applied immediately after an activity.
Pro Ice delivers a superior icing product wherever and whenever it’s needed.
Probiotics are the healthy bacteria found in our digestive tracts. They are vital for proper digestion and good health. Keeping the GI tract healthy is extremely important as it makes up 75% of our immune systems, containing more immune cells than all other parts of the body combined. The intestinal tract is often the body’s first line of defense against illness. It contains trillions of microorganisms, both good and bad. Therefore it is important to make sure the good bacteria out number the bad. Since probiotics do not cause disease, there is no such thing as having too many.
Probiotics attach to the intestinal wall creating a barrier that the bad bacteria cannot penetrate and stimulate the production and activity of immune cells. They actually communicate with our immune system and work with our bodies to protect us. There are 5 main characteristics that qualify bacteria as beneficial to our bodies:
1) It must be acid and bile resistant
2) Must be metabolically active in the GI Tract
3) Must be able to adhere to the GI tract
4) Must possess properties that destroy or inhibit infection and disease causing bacteria
5) Must reduce colon PH
Probiotics don’t just improve your immune system and help protect against colds, flu’s and disease, they also produce digestive enzymes and synthesize vitamins, and they help improve overall digestive function helping with disorders such as
Irritable Bowel Syndrome (IBS)
Gas
Bloating
Diarrhea
Ulcerative Collitis
Constipation
Urinary Infections and Vaginal Infections
When we take antibiotics, we kill all of the bacteria, both good and bad. This lowers the immune system and creates opportunity for the infectious disease causing bacteria to gain access. Immediately after completing a dose of antibiotics, you should take probiotics to restore balance in your digestive track and boost your immune system. Taking antibiotics aren’t the only cause of bacterial imbalance in your GI tract, stress, poor diet, age, environmental changes, exposure to illness, and travel can all have a negative effect.
Sources of Probiotics
Probiotics can be found in foods such as cultured dairy products like yogurt or kefir, or in non-dairy products such as miso or tempeh. They can also be taken as a dietary supplement in the form of a powder, capsule, and tablets. You can also buy yogurts and juices that have been fortified with high levels of pro-biotics. Most probiotics come from two groups, Lactobacillusor Bifidobacterium. Within each group, there are different species, such as Lactobacillus acidophilus and Bifidobacterium bifidus, and within each species there are different strains.
Things to look for When Choosing a Probiotic Suppliment
Our gut is home to over 100 trillion bacteria. Looking for supplements that offer not only several billion probiotics per dose, but also different strands is best. Try to choose supplements from reputable companies that specialize in probiotics.
Some probiotic supplements need to be refrigerated and some do not but they can both be equally beneficial. Modern freeze drying technology has made the non refrigerated products just as good as the refrigerated types.
Avoid trendy yogurt drinks that are high in sugar, or use harmful sugar substitutes.
The following website has reviewed and rated the top probiotic suppliments and you may find it to be a useful guide in choosing the supplement that is best for you http://www.topprobiotics.com/
There are two categories of vitamins, water-soluble vitamins and fat-soluble vitamins. Vitamins A, D, E, and K are fat-soluble while B-complex and C vitamins are water-soluble. Fat-soluble vitamins are stored in the body’s fat tissues for a few days to as long as six months, whereas water-soluble vitamins are not stored and must be replaced daily.
Vitamin A is also known as retinol and it helps your eyes adjust to light variations and prevents night blindness and other eye problems. It also helps with some skin disorders like acne. It keeps the skin and mucous membranes moist, enhances immunity, and may help to heal some gastrointestinal ulcers. Vitamin A is important in the formation of bones and teeth, it aids in fat storage. It also defends against colds, flu, and infections of the kidney, bladder, lungs, and mucous membranes. Protein cannot be used in the body without vitamin A.
Vitamin A also acts as an antioxidant, neutralizing free radicals in the body that cause tissue and cellular damage. This helps protect against cancer and other diseases and is necessary for new cell growth. It defends against heart disease and stroke, lowers cholesterol,and slows the aging process.
Applied topically vitamin A helps eliminate wrinkles. It is applied in the form of tretinoin which is the main ingredient in popular skin care products like Retin-A and Renova, which are used to reduce wrinkles and age spots.
Some symptoms of vitamin A deficiency include:
night blindness
eye inflammation
dryness of hair and skin
fatigue
diarrhea
reproductive problems
skin disorders, i.e. acne
respiratory infections
How much vitamin A do you need?
The RDI (Recommended Daily Intake) for vitamin A is 3,000 IU(International Units), however the RDI only gives you the minimum amount needed to protect against vitamin deficiency. For maximum health take 5,000-10,000 IU a day. Please note these recommendations are for adults and should be lowered for children. It is not normally recommended that you take over 10,000 IU of vitamin A a day. Taking over 100,000 IU daily can be toxic to your liver. Over doses of vitamin A can have many adverse side affects, however you cannot usually overdose with beta-carotene unless you have a health condition such as diabetes or hypothyroidism were your liver cannot convert beta-carotene to vitamin A. Before using any supplements you should consult with your health care provider.
Some symptoms of vitamin A overdose include:
Enlargement of the liver or spleen
Nausea
Abdominal pain
Hair loss
Birth defects
Growth retardation
Water in the brain
The main source of vitamin A is found in foods of animal origin. Beta-carotene however, which the body’s liver converts to vitamin A, is found in some plant foods.
The central nervous system is comprised of the brain and the spinal cord and controls every function of the body. The spinal cord is a direct path to the brain transmitting and receiving billions of nerve messages a second. It is so vital that it is encased and protected by 24 vertebral bones stacked on top of each other that make up the spinal column. Pairs of nerves exit between each intervertebral foramina sending messages to and controlling every function of the body. There are three major sections of the spine: cervical, thoracic, and lumbar. Each section has its own distinctive curve making the spine look like an S-shape, and it is balanced to evenly distribute the weight of the human body. This is important because it allows the human spinal column to support 10 times more axial weight (vertical pressure) than it would be able to if it were straight. The cervical and lumbar spine both have lordotic curves (convex anterially), and the thoracic spine has a kyphotic curve (concave anterially). In this blog I’m keeping the majority of focus on the cervical spine(c-spine), and the importance of the cervical curve. Due to its mobility, small size and heavy load the cervical spine is the most likely area of the spine for malfunctions that can create health problems that effect the entire body.
The cervical portion of the spine is located in the neck and is one of the most important areas in our spinal column. Damage to the nerves in the c-spine can cause a wide range of problems including, in extreme cases, paralysis and even death. As in all mammals, the cervical spine is composed of seven vertebrae protecting the delicate spinal cord and nerves. Between each vertebrae in the body, except for C1 and C2, there is a disc of cartilage with a jelly like center designed to absorb impact and keep the vertebrae from grinding together. The spinal column is stabilized by ligaments and its surrounding muscle holding all of the vertebrae in place. The cervical portion of the spine is designed to support the human head which weighs 8-10 lbs, about the same weight as a bowling ball, and the lordotic curve in the c-spine is extremely important in supporting and absorbing the weight of the head. Without the lordotic curve of the c-spine, the head would fall forward. This forward head posture is not only very unattractive; it can be very damaging to our health.
With good posture and an intact cervical curve, the head should be balanced directly above the center of gravity. With poor posture and/or the loss of cervical curve forward head posture can occur. With forward head posture the head is positioned in front of the center of gravity increasing the stress and weight placed on the cervical spine. To calculate the increase in the stress load that forward head posture places on the c-spine, you can multiply the weight of the head by the number of inches the head is held in front of the center of gravity. For example if a person had a 10 lb head and a 2 inch forward head posture, they would feel the strain in their neck as if they were carrying 20lbs. Is it any wonder that after a day spent slouching in front a computer for 8 hrs, most people complain of neck pain, shoulder pain, headaches, and much more?
Pain is only one symptom of forward head posture. With the weight of the head now in front of the center of gravity, the cervical curve can be lost, and even reverse into a kyphotic curve. With enough time this reversal can become permanent. As you can see in the Vertebral Subluxation and Nerve Chart (click to see) the nerves of the C-spine run into the head, face, arms, hands, and control the functions of several organs. Impingement of these nerves have many side effects. So how do you prevent forward head posture and the loss of your vital cervical curve? Practice good posture and stay subluxation free. Subluxations of the cervical spine can lead to loss of the cervical curve and contribute to forward head posture.
In order to understand how this occurs we need to understand what vertebral subluxations are and how they can cause damage to your spine and central nervous system. Vertebral subluxations are what chiropractors look for and seek to correct. They occur when one or more of the spinal vertebrae move out of its natural alignment. Once this happens it puts stress on the surrounding vertebrae, muscles, ligaments, discs, and nerves and increases deterioration. Since there are many affects, it is referred to as the Vertebral Subluxation Complex.
There are five main components to the vertebral subluxation Complex:
Spinal Kinesiopathology : Normal vertebral positioning is lost and motion in relation to neighboring vertebrae is restricted, decreasing the overall ability for the spine to twist and bend normally.
Myopathology : Changes occur to the muscles surrounding the spine which include atrophy, muscle spasms, fibrosis, scar tissue, and faulty functioning.
Neuropathology : Compression, stretching and irritation can cause damage to spinal nerve roots. Once nerve functioning is compromised, communication within the body becomes less successful, affecting the overall health of the body.
Histopathology :Swelling, inflammation, and soft tissue damage can occur as well as disc degeneration, bulges, herniation and tearing.
Pathophysiology : Spinal erosion, bone spurs and other bony growths can form causing spinal vertebrae to fuse together.
Below are lateral view x-ray images showing a normal healthy cervical spine, and the three phases of subluxation degeneration. X-rays are the best way for your doctor to determine which phase you are in.
Subluxations have many possible causes including:
Physical : Physical causes include acute trauma such as whiplash or falls, repetitive motions, poor posture, improper workstations, and weak or imbalanced spinal musculature.
Chemical:Chemical causes include poor nutrition, drug/alcohol abuse, and consuming toxins from food (Please refer to my previous blog on the importance of eating organic), water or air. All of these things harm our body’s ability to function, weakening our ability to handle stresses placed on the body and making us more susceptible to injury, illness, and disease.
Emotional: Emotional stress weakens the body’s immune system and can cause very negative effects to our overall health making the body more susceptible to disease and injury. (Please refer to my previous blog on stress)
The body wants to remain in balance and combat gravity and axial pressure. With subluxation and or loss of curve in the cervical spine, the weight of the head is no longer distributed evenly over the center of gravity and the rest of the spine must work harder to resist the downward pull of gravity. In order to compensate for the loss of balance, other areas it the thoracic and lumbar spine may shift out of natural alignment in an attempt to restore balance. Left uncorrected, the damage to your health can continue to multiply.
The science of chiropractic is founded on the premise that a properly functioning nervous system is the foundation of health, and that the structural integrity of the spinal column must be maintained in order to facilitate optimal nervous system transmission and communication. Doctors of Chiropractic detect and correct vertebral subluxations by physically adjusting the spine to restore normal function and balance which allows the nervous system to send and receive information. This allows the inherent healing potential of the body to best express itself. Chiropractic adjustments restore the normal structure of the spine and maximize the posture of the human frame – a process that is unique to the Chiropractic profession. Drugs can only cover up the symptoms that can be associated with spinal conditions. Surgery should be a last resort option, and even though it sometimes becomes necessary, it cannot correct and restore the optimal structure of the spine in the same way that chiropractic can.
For many people, these are especially stressful times. Almost everyone has been feeling the strain and weight of the current economy. On top of all the modern day stress we have in our lives it can be difficult to find time to relax, yet it essential for our health that we do. Stress causes our body to go into a fight or flight mode, our body’s natural response to supposed danger. When this happens the adrenal glands release cortisol into our blood streams giving the body a burst of energy and strength to help us escape from harm, increases our tolerance for pain, and increase our memory function. However this is always a necessary way to respond to everyday stress caused by our jobs, finances, relationships, etc. Having too much cortisol in our systems can have a harmful effect on our health.
Cortisal is a hormone secreted by our adrenal glands and has been termed “The Stress Hormone”. Normally it is found in our systems at higher levels in the morning and lower levels at night. Its functions include regulation of blood pressure, glucose metabolism, insulin release and blood sugar balance, inflammatory responses, and immune function. Cortisol in an important hormone that we need to regulate our systems but stress releases this hormone in higher levels than necessary, and that is when it becomes detrimental.
Chronic stress causes high levels of cortisol to be frequently released into our systems on a daily basis. These are much higher levels than we need since most common triggers of daily stress don’t necessitate our body’s to be in a fight or flight self defense mode. Some harmful effects of having too much cortisol in our systems are high blood pressure, decrease in muscle tissue and bone density, hyperglycemia, increased abdominal fat, lowered immunity, and suppressed thyroid function. These can lead to big problems such as high cholesterol, diabetes, heart attack, and stroke.
To avoid such health problems it is important that we learn to control our stress levels. There are many ways this can be done each individual must find what works best for them. Make sure you set aside time each day for yourself. When possible, avoid situation you know you find to be stressful. Make sure you get enough sleep at night so awake each day feeling refreshed. Exercising is an effective and healthy way to control stress. Incorporating it into your daily routine provides a healthy outlet for built up tension and it releases feel good endorphins. Keeping a journal is also a useful way to unburden yourself of your daily anxieties and feel more relaxed. Many people also find that things such as meditation, breathing exercises, guided imagery, receiving a massage, and listening to relaxing music are helpful. Staying in good health is a key factor of keeping your stress level down and chiropractic is a natural approach to better health. Eat right, exercise, keep your stress levels down and take good care of your body for a longer and happier life.
I noticed lately through talking with my patients that although many people have heard that eating organic food is healthier for you, they don’t really know why. Many people aren’t aware of all the toxins that conventionally farmed food actually contains. Additionally research has shown that organic produce has a higher nutritional value than non-organic. As studies continue to examine the negative effects of conventional farming practices, we are finding more and more reasons to choose organic. In this blog I just want to briefly go over some key reasons as to why we should all make more of an effort to eat organic.
Most crops in the US are grown using synthetic chemicals such as pesticides, fertilizers, herbicides and fungicides. Residues from these chemicals remain on the produce we eat. Many people believe they can just wash their produce and they will be fine, but many toxins cannot always be washed off because they have already been absorbed within our fruits and vegetables. The Environmental Protection Agency, reports that 60% of herbicides, 90% of fungicides and 30% of insecticides are carcinogenic. Although we should all avoid ingesting such toxins, fetuses and children are more susceptible to harm as their systems are still developing. Some harmful effects of pesticide consumption include birth defects, neurological problems, impediment of child development and cognitive ability, disruption of hormone function, and cancer.
Not only is organically grown produce safer because it’s grown without the use of harmful chemicals, but it’s more nutritious as well. Organically grown produce has been found to contain higher levels of antioxidants, which help prevent heart disease and cancer. As soon as produce is harvested its antioxidant levels begin to drop. Since organic food is usually grown locally it’s usually fresher and therefore still has a higher level of antioxidants. A study at the University of California Davis has discovered another reason why organic produce is higher in antioxidant levels. The study shows that organically grown produce can contain up to 58% more polyphenolics (natural antioxidants). These polyphenolics are a chemical that plants produce as a natural defense against pests. The study shows that the use of pesticides and herbicides used in modern day conventional farming reduces the production of polyphenolics (antioxidants) in plants, since these plants do not need to build their own natural defenses against pests when artificial farming methods are used. The same study also shows that organically grown produce had more ascorbic acid, which the body converts to vitamin C.
Produce is not all you should look for when buying organic food. Organic and free range meat and dairy products are also a healthier option. Conventionally farmed livestock are given non-organic feed. They are consuming all the toxins from the pesticides their feed is grown with and these toxins build up in their bodies. They are regularly given growth hormones to make them bigger and/or increase dairy production thereby increasing farmer’s profits. Toxins from these pesticides and hormones accumulate and are stored in the fat of the animal, causing possible harm to humans. Dairy cows that are treated with hormones to increase milk production often have swollen infected udders, and as a result from this infection, puss frequently gets into the milk. Livestock that are not free range are regularly kept in cramped unhealthy conditions promoting the spread of infection. These animals are heavily dosed with antibiotics and these antibiotics can remain in the meat and dairy products we consume contributing to a rising human resistance to antibiotics. To avoid dosing your self with toxins, growth hormones and antibiotics, eat only organic, free range meat, dairy, and poultry.
This blog only touches the surface of why organic is safer. Studies continue to be conducted revealing more and more reason’s why we should all be eating organic. We are also finding that the runoff of pesticides, fertilizers, herbicides and fungicides used in farm is contaminating our water and harming our environment. Although organic is becoming the common sense choice, it is often more expensive to buy than traditionally farmed food. Studies have shown that some conventionally farmed produce is safer to consume than others. The chart bellow shows which fruits and vegetables are the most important to buy organically, and which ones you can probably feel a little safer about purchasing non-organic. If your budget does not permit you to go all organic, this may help you choose which foods to make a top priority.
The fruits and vegetables in this column contain the highest levels of pesticides.
ALWAYS BUY THESE ORGANIC
The fruits and vegetables in this column contain the lowest levels of pesticides
THESE ARE SAFER TO BUY NONORGANIC
Peaches
Apples
Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Kale
Lettuce
Grapes(Imported)
Carrots
Pears
Onions
Avocados
Sweet Corn
Pineapple
Asparagus
Sweet Peas
Kiwis
Cabbage
Eggplants
Papayas
Watermelons
Broccoli
Tomatoes
Sweet Potatoes
The source of this information can be found and downloaded at
Here are some instructions on when and how to use heat and ice
Ice: Is the best immediate treatment for acute injuries because it reduces swelling and pain. Ice is a vaso-constrictor (it causes the blood vessels to narrow) and it limits internal bleeding at the injury site. Apply ice and a little water in a plastic bag wrapped in a thin towel for comfort to the affected area for 15 minutes at a time. Allow the skin temperature to return to normal before icing a second or third time. You can ice an acute injury several times a day
Ice: Is also helpful in treating some overuse injuries or chronic pain in athletes. An athlete who has chronic knee pain that increases after running may want to ice the injured area after each run to reduce or prevent inflammation. It’s not helpful to ice a chronic injury before exercise.
Heat: is generally used for chronic injuries or injuries that have no inflammation or swelling. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy. Patients with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow. Heat can also help relax tight muscles or muscle spasms. Don’t apply heat after exercise. After a workout, ice is the better choice on a chronic injury.
Heat: Increases circulation and raises skin temperature, you should not apply heat to acute injuries or injuries that show signs of inflammation. Safely apply heat to an injury 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns.
Moist heat is best, so you could try using a hot wet towel. You can buy special hot packs or heating pads if you use heat often. Never leave heating pads on for more than 20 minutes at a time or while sleeping.
Alternating Heat and Ice: This technique is used to accelerate healing times, and most often used during sub-acute stage of healing. First heat the affected area up for 15min (moist heat is heat is best), followed by Ice for a period of 15min. You can repeat up to 4 cycles.
Advanced Technique: after heat is removed do active stretching and exercise followed by Ice for 15 min.
If you need some assistance please feel free to contact me at 714-283-2288
This is my first blog. I am planning to write blogs about health and wellness. Please join me in my efforts to improve your life through chiropractic, massage, and nutrition.
drkole
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