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Staying Fit Through the holidays
By Carla A. Turbide
Orchard Hills Athletic Club
It's a busy time of year, you're stressed, and it's bitterly cold out. You ask yourself, "why not wait to work out until after the holidays"?
We always seem to come up with an excuse to not keep ourselves in tune physically during the holidays. However, staying fit during that busy time can be good physically, emotionally and mentally.
The holiday season can bring many obstacles and sticking to our exercise schedule can be difficult, but we need to stay motivated, disciplined and consistent. It is highly important to establish a good routine to stay in shape and make it a priority. Not only will this make a difference physically, it will help you mentally if the stress of the holidays gets overwhelming. Here are some tips to make your fitness experience during these busy times enjoyable:
Plan your day early (I call this time management). Prioritize your tasks the night before. Make a list if you have to. Try to fit in 3 exercise sessions a week.
Plan part of your workouts around your holiday shopping. A great cardio workout is walking the mall while you are shopping if you can't go to your favorite Athletic Club. Remember to wear comfortable clothing and good footwear to allow for comfort.
Being able to complete a short workout at home can be very helpful. Incorporating pushups, sit-ups, running up and down the stairs can be done without gym equipment.
Making exercise a priority first thing in the morning tends to work out for many people, because you get it out of the way. First thing in the morning, team up with a friend to get you to your favorite Athletic Club. Working out with a friend will keep you motivated and help you keep your fitness commitment.
Eating in moderation is vital. Prioritize which event is more important, is it the Office Party or is it the going out to dinner with your family? Package up healthy snacks and have them available throughout the day. Having the "healthy" snacks pre-made by "you" is better than grabbing a processed Twinkie.
During the holidays, exercise can reduce stress and anxiety and will give you the increased energy you need to keep you going during those busy times. Staying fit during the holidays involves moderation and staying active. Use the holidays as a stepping stone; making adjustments and preplanning will help you to de-stress and enjoy the magic of the season.
'Tis The Season
By Tim Richards
Orchard Hills Athletic Club
As we all enter into another holiday season, we may find ourselves tempted. ‘Tis the season for turkey and all the fixings, party dips, eggnog and delicious desserts after all! Here are some tips to help you navigate this holiday season, without feeling guilty come the New Year.
Holiday weight-gain has long plagued dieters and health-nuts alike. Each year, we are all faced with a variety of get-togethers, all centred on food. Family meals, festive parties and baking – for many of us, many holiday memories are located in the kitchen. It has long been stated that people gain an average of 5-10 pounds over the holiday season – with an extra side of guilt! However, a recent study in the New England Journal of Medicine found that the average amount of weight gain is closer to a pound. Good news if one resumes healthy eating habits in the New Year. But, many people don’t notice this weight gain, and after 10-20 years, a pound a year catches up to them. So how can we continue to enjoy all the good foods of the holiday season without depriving ourselves or feeling guilty?
Don’t Skip – many people believe skipping meals leading up to a holiday party will help to avoid excess weight gain; however, the opposite often holds true. By skipping meals, one may be ravenous by the time of the party and it more apt to overeat. Instead, be sure to eat small healthy meals leading up to the event – even have a snack of fresh fruit right before you leave – this will help to avoid over-indulgence.
Size Matters – take small amounts of food with each pass through the buffet line. Instead of filling a dinner-plate, use a dessert or side plate to eat your food. Also, fill up on fresh veggies and dip, and take only small amounts of higher-fat items (such as sausage rolls, deep-fried hors d’oeuvres and heavy sauces or dips).
Take Your Time – take small bites and eat your snacks and meals slowly. By doing this you will fill up faster, and will be less likely to over-indulge.
Insert Water – many holiday beverages are high in calories. Be wise when selecting your beverages, both alcoholic and otherwise, and make sure to drink water in between each refill.
Mingle – the point of a holiday gathering is about visiting family and friends, food is simply a trapping of the event. Avoid standing next to the food table, and be sure to keep yourself busy by catching up with other guests. And don’t forget, your mother taught you not to talk with your mouth full. By staying in conversations you’ll have less time to put more food in your mouth.
Plan Ahead – don’t count on dieting and exercising in the New Year. Instead, focus on maintaining a healthy lifestyle during the holiday season. Keep exercise a priority – and even invite other family members to join you. Walk through your neighbourhood to enjoy the decor, or schedule gym time on your calendar. By keeping focused on a healthy lifestyle throughout the year, you will have more success in maintaining your weight and health.
Be the Change – if you are attending a pot-luck, bring a healthy alternative for you and other guests to enjoy. Substitute low-fat alternatives into traditional holiday recipes, such as plain yogurt instead of sour cream, or dark chocolate for milk chocolate.
Satisfy Your Cravings – let yourself enjoy the season! Don’t avoid the one food you are really craving. Instead of snacking on a variety of your favourite foods or desserts, take a small portion of the one you want the most, and savour each bite!
The holidays need not be about over-indulgence and guilt. Instead, take the steps necessary to maintain a healthy lifestyle throughout the season. A party is much more fun when you enjoy the time with family and friends, instead of counting calories and feeling guilty for what you’ve eaten. By following these suggestions, you’ll be able to navigate holiday parties with ease – and still fit into your skinny jeans in the New Year.
Functions Of Sleep: Are You Deprived?
By Tim Richards
Orchard Hills Athletic Club
Sleep is necessary for survival, and aids in our overall health. Without adequate amounts we would weaken, get sick, and eventually incur a disease or medical condition that could become detrimental to our overall health and life.
All humans, animals, mammals, fish, birds and insects undergo periods of sleep as it protects us from disease, mental and physical breakdown. Because of this it's important that we understand how beneficial receiving the right amounts of sleep can be to our overall health - mentally and physically.
Sleep is divided up into two categories: rapid eye movement (REM) and non-rapid eye movement (NREM). Both categories of sleep carry with them certain neurological, physiological, and psychological associations.
During the course of the night sleep works in cycles and phases and each phase of sleep has a certain physiological function. REM sleep occurs when the body is inactive while the brain remains active. REM sleep is when most dreams take place. A loss of skeletal muscle tone occurs while our nervous system remains active.
Non-Rapid Eye Movement
NREM sleep works in the opposite manner as our body becomes active while the brain inactive, thus causing little or no dreaming.
The stages of NREM sleep are dived up into four categories. The first two are viewed as light sleep while the third and fourth are considered the deepest part of sleep. Movement of the body can take place in the third and fourth stages of NREM and is when most cases of sleep walking occur. As all stages of sleep are beneficial, if we become deprived of either stage 3 or 4 of NREM sleep our body will compensate the next time we allow ourselves to sleep and make up for the imbalance.
Functions
Extensive research has been done over the years in regards to sleep and it's overall benefits, and there are many theories associated in regards to it.
NREM sleep is considered to have anabolic and catabolic characteristics. It's a stage of sleep associated with growth and healing of the body's nervous, skeletal, and muscular systems. It releases proteins and hormone for muscular growth and development. At the four hour mark of sleep, growth hormone is released throughout the body. During slow wave sleep in stages 3 and 4 levels of growth hormone significantly increase as well as our immune function.
Rapid Eye Movement
It has been shown in studies that REM sleep seems to be of importance in the early life of children and that sleep deprivation early in life can lead to decreased brain mass and abnormal amounts of neuronal cell death. (Morrissey, Duntley & Anch, 2004).
Over the years many scientists have come to believe that human memory depends on the amount of adequate sleep. REM sleep is believed to rejuvenate the spatial and procedural part of our memory while NREM (slow-wave sleep) aids our declarative memories.
During the course of the day we subject ourselves to free radicals while our body endures breakdown and fatigue through activity and work. Sleep during the night serves a function as a protector and healer to life's strains and stresses.
Each and every one of us has different "sleep needs" and require different amounts for our lives. Depending on what we do for a living, how active we are, and our age, one may need a few more hours of sleep than the other. Some people find that they need 8 hours to operate efficiently while others are fine with 6. It all depends on your lifestyle. A very active person may require more sleep due to their body undergoing more physical strain.
The National Sleep Foundation recommends 8-9 hours of sleep for the average adult as it promotes alertness, memory and problem solving skills while aiding in overall physical and mental health. Studies performed at the University of Pennsylvania School of Medicine concluded that an adults cognitive performance declines if they receive less than 8 hours sleep while another study conducted at the University of California found that people tend to live longer with 6-7 hours a night.
For children, because they are rapidly growing and enduring growth spurts it is recommended that they get larger amounts of sleep than the average adult. Newborn babies can sleep for up to 18 hours a day as this number declines with age.
Causes of Sleep Deprivation: Do You Suffer?
Giving yourself enough time for adequate sleep will aid in proper mental operations and alertness while keeping you safe from accidents and focused either at work or in the classroom. If you suffer from sleep deprivation talk to you doctor to gain some more information about natural alternatives as opposed to drugs that may help your quest in a acquiring a decent nights sleep.
Grill Talk
By Tim Richards
Orchard Hills Athletic Club
Along with summer comes the anticipation of getting together with family and friends for special events and gatherings on patios - laughing and conversing over perhaps a barbecue or cookout. We enjoy laughter and a few drinks while dreaming of succulent burger or steak off the grill. However, are you aware of the dangers and high health risks associated with grilling?
It's safe to admit that grilling your meat definitely adds to its succulent taste. We all love a flame grilled steak or burger on the barbecue, yet grilling our food over a hot flame carries with it hazardous amenities that could be detrimental to our health in the long run.
Heterocyclic Amines
Cancer researchers have found that grilling foods such as red meat, poultry and fish cause cancer-inducing compounds called HCA's (heterocyclic amines). HCA's have been shown to cause tumors in animals as well as increase the risk of stomach, breast, colon, and prostate cancer in humans. The hotter the temperature and the longer we leave the meat on the grill to cook, the more HCA's that are created.
During the grilling process, naturally occurring amino acids in meat react with muscle creatine causing the formation of HCA's. Another cancer inducing substance - PAH's (polycyclic aromatic hydrocarbons) are formed when the fat of the meat, fish or poultry drips down onto the coals causing high smoke and flare-ups. When flare-ups occur HCA's are released through the air by way of smoke and flame. This poses a major health concern for individuals who prefer to cook while standing over the grill or culinary chefs that must endure close grilling conditions for extended periods of time. Even the fumes created during grilling contain HCAs, which may pose respiratory risks for those who don't eat meat.
Although airborne HCA's pose a great risk to our health, the prime target for human exposure to HCA's is through ingestion. Once ingested, HCA's start to wreak havoc on our bodies, targeting our organs - the colon in particular. Recent animal studies have suggested that in rats, HCA's over time can deteriorate heart tissue.
Although not as present, heterocyclic amines can also form on broiled or pan fried food such as beef and fish. Research has been conducted by the National Cancer Institute identifying 17 different HCA's that are produced as a result of grilling "muscle meats". It was determined that a high consumption of well done, or barbequed meats heighten the developmental risk associated with breast, colorectal, and pancreatic cancers.
There is no need to eliminate grilling completely however, The American Institute For Cancer Research's Director of Nutrition Education, Melanie Polk, R.D states... "Although animal meets are a major concern, grilled vegetables and fruits, or "blackened" dishes, in which only the seasoning is charred, present a substantially lower risk for HCA's.
Marinating your meat before you cook it is often suggested as a way to lower the threat of HCA’s. However, the evidence gathered holds mixed reviews.
Alternative Suggestions On How To Lower The Risk of Heterocyclic Amines
Summer Grilling Health Tips
Shoulders Straight
By Tim Richards
Orchard Hills Athletic Club
Everyone admires straight broad shoulders. They lend symmetry and elegance and help define the universally sought-after, classic, V-shaped physique.
Chances are that your longing for an elegant shoulder line is marred by your current habitual position—stop and take a little quick inventory—how many of you are slumped over a keyboard or stretched across a desk?
Chronic bad posture—desk-bound people working in front of a computer screen or teachers forced to stand in front of a black board all day long are especially vulnerable—can seriously undermine your workout routine and may result in you developing a particularly insidious condition called upper-cross syndrome.
Upper-cross syndrome is highly visible and generally easy to spot in everyone except ourselves—the elderly routinely suffer from it—but then so do swimmers, cyclists and weight lifters. The signs are obvious—misalignment, your head is a step in front of the rest of your body, round shoulders and an obvious curve in the neck and upper-back.
“Simply put, upper-cross syndrome is the weakening and lengthening of the posterior upper back and neck muscles and the coincident tightening and shortening of the opposing anterior pectoral (chest) and neck muscles. The correction of this problem involves the strengthening of the weakened posterior musculature and stretching of the tight anterior musculature,” says Oakville-based personal trainer Kevin Ferrell, national champion bodybuilder in the super heavyweight category and a member of Team Canada slated to compete in the World Championship in the Czech Republic this fall.
A good stretching program is essential to prevent and correct upper-cross syndrome, notes Ferrell. The pectoral muscles and anterior shoulder muscles must be stretched often, especially following training involving those muscle groups.
“Stretches must be held for at least 15-20 seconds to be effective and should be performed after muscles are warm (i.e. following warm-up sets and especially post workout). The goal is to gradually deepen the stretch over time to prevent tightening and to lengthen the muscles. An example of a popular stretch is the ‘doorway stretch’, which can, as the name suggests, be easily performed in a doorway by placing the arm against the door frame and leaning into the doorway to stretch the pectoral and anterior deltoid areas.”
Ferrell suggests routinely, “at least once per hour,” pulling the shoulders and neck back, hold and squeeze the upper back muscles, a practice that, in addition to maintaining proper posture, helps stretch tightened anterior muscles while activating posterior muscles.
“In the gym, trainers should focus on exercising and strengthening the numerous upper-back muscles to maintain balance with the pectorals and anterior deltoids. It is common for many trainers to focus on ‘showy’ body parts that can be seen from the front (in the mirror) and neglect the back muscles. Lots of bench pressing and shoulder pressing with less attention paid to the back and posterior deltoids will create a strength imbalance and can lead to upper-cross syndrome.”
He recommends various forms of rowing, using cables, machines, dumbbells and barbells to focus on the upper and mid-back musculature.
“When employing exercises to correct upper-cross syndrome, specific attention should be paid to maximizing the contraction of the posterior muscles at the midpoint of the movement,” he advises.
According to Ferrell, when it comes to training the shoulder complex, people tend to make common mistakes:
Internationally celebrated Australian bodybuilder Bev Francis, multiple world power lifting champion, international track and field star and the first woman to bench press 300 pounds, says that most people make the mistake of, “working too hard on presses.”
Francis, who operates Bev Francis Powerhouse Gym in Syosset, New York recommends doing variations on the lateral raise, which she describes as the most important exercise for shoulders, but cautions against involving the traps to assist in performance.
“In other words, the shoulders themselves should not lift during these movements, only the upper arm should rotate through the shoulder joint. This is difficult to learn at first. The rear delt needs a lot of work also. Front delt is usually the least problem, especially if the athlete does bench pressing. My favorite shoulder exercise is a one-arm dumbbell lateral raise, performed while holding a stable object with the other hand, keeping the body aligned, and leaning towards the working side. This position makes it easier to delete trap involvement. Shoulders should be trained every three to four days!”
Protect Yourself from Skin Cancer
Dr. Joseph Tansey,
Nashoba Valley Chiropractic
Each year, about a million Americans learn that they have skin cancer-the most common type of cancer in the United States. Approximately 40-50% of Americans who live to age 65 will have skin cancer at least once in their lifetimes. The risk is greatest for people who have fair skin that freckles easily-often those with red or blond hair and blue or light-colored eyes-although everyone can develop skin cancer.
The main cause of skin cancer is ultraviolet (UV) radiation from excess exposure to the sun or artificial sources of UV radiation, such as sun lamps and tanning booths. People who live in areas closer to the equator, which gets high levels of UV radiation from the sun, are more likely to get skin cancer. For example, skin cancer is more common in Texas than in Minnesota, where the sun is not as strong.
Skin cancer is also related to lifetime exposure to UV radiation. Most commonly, it appears after the age of 50, but the sun's damaging effects begin at an early age. Therefore, protection should start in childhood to prevent skin cancer later in life.
What Is Skin Cancer?
The two most common kinds of skin cancer are basal cell and squamous cell carcinomas. Basal cell carcinoma accounts for more than 90% of all skin cancers in the United States. It is a slow-growing cancer that seldom spreads to other parts of the body. Squamous cell carcinoma also spreads rarely, but more often than basal cell carcinoma. Another type of skin cancer is melanoma, which usually begins in a mole, in the cells that produce skin pigment. All forms of skin cancer, however, should be treated early because they have the potential to invade and destroy nearby tissues.
How Can I Prevent Skin Cancer?
Lotions that contain sunscreens can also protect the skin. These lotions are rated in strength according to the sun protection factor, which ranges from 2 to 30 or more. Those rated 15 to 30 block most of the sun's harmful rays. But do not assume that because you are wearing sunscreen, it's "safe" to spend endless hours in the sun. Water can wash it off, as can sweat.
What Are the Symptoms of Skin Cancer?
Rough, red or brown scaly patches on the skin, also called actinic keratoses, can sometimes develop into squamous cell cancer. The patches usually appear on sun-exposed areas, but can be found elsewhere on the body.
Skin cancers do not all look the same. Some may start as a small, shiny, smooth, waxy or pale lump. Others can appear as a firm red lump. Sometimes, the lump bleeds or develops a crust. Skin cancer can also start as a flat, red spot that is rough, dry, or scaly. Not all changes in the skin are sure signs of cancer, but if a skin symptom lasts longer than 2 weeks, see a doctor. In most cases, skin cancers are not painful, so don't wait for the spot to hurt.
The cure rate for skin cancer could be 100 percent if all skin cancers were brought to a doctor's attention before they had a chance to spread. However, once a cancer is allowed to spread, the effects can be fatal.
To identify skin cancer early on:
During a skin self-examination, evaluate the entire surface of the skin carefully, especially the following areas:
How Is Skin Cancer Treated?
Even though most skin cancers are cured, the disease can recur in the same place or elsewhere on the skin. People who have been treated for skin cancer should examine themselves regularly, visit a doctor for regular checkups, and follow the doctor's instructions on how to reduce the risk of redevelopment.
The above has been presented by Dr. Tansey and the American Chiropractic Association as a public Service. Dr Tansey has been a practicing chiropractor in Groton for the last 15 years. He has given numerous informative and interesting talks in the community, and continues to be available to speak to groups on various health and wellness topics. His office is located at 205 Main Street in Groton (phone 978-448-2800).
The skin is the body's largest organ, weighing about 6 pounds. It protects us against heat, light, injury, and infection; helps to regulate our body temperature; and stores water, fat, and vitamin D. Cancer (malignant tumor) is the out-of-control division of abnormal cells in the body. These cells can then invade nearby tissues and spread through the bloodstream and lymphatic system to other parts of the body.
Whenever possible, avoid exposure to the midday sun, from 10 a.m. to 4 p.m., the peak hours for harmful UV radiation. Wear protective clothing with long sleeves as well as a hat to help block the sun's harmful UV rays.
The most common warning sign is a change on the skin-especially a new growth or a sore that doesn't heal. A change in the size, shape or color of a mole can be a symptom of a melanoma. All three carcinomas are found mainly on areas of the skin that are exposed to the sun-the head, face, neck, shoulders, hands, and arms-but can occur anywhere.
Surgery can get rid of many skin cancers quickly and easily. In fact, the cancer is sometimes completely removed at the time of the biopsy, and no further treatment is needed. In some cases, doctors suggest radiation therapy, chemotherapy or a combination.
Working Stiff
Tim Richards,
Orchard Hills Athletic Club
Hours spent chained to a desk or hunched over a computer can make you tense and sore. Stretching techniques to practice at your desk and help relieve the strain.
“Sitting at a desk for eight or more hours a day creates strain in the neck, shoulders, back and hips. Looking at a computer screen can cause headaches and eyestrain; mousing leads to repetitive strain injuries in the wrist, hand and shoulder,” explains
Ellen Serber a yoga and Tai Chi Ch’uan instructor based in California.
Once we acknowledge the areas of concern, taking the time to stretch and move around throughout the day can lessen the aches and pains that go along with our sedentary lifestyles.
“The best solution [to avoiding stiffness] is to take frequent breaks from your desk and walk around, swinging the arms to loosen the neck and shoulders, looking into the distance to relax the eyes. You can also incorporate exercises at your desk.” says Serber.
BODYWORKS:
Ellen Serber offers desk exercises for each part of your achy, stressed out body. For more exercises, see Ellen’s Web site at (www.mydailyyoga.com).
Keep in mind: “In all of the following exercises, sit upright in a chair with your feet planted firmly on the floor. Press the top of your thighs down into the chair, stretch up the sides of the body, and extend the neck and the crown of the head.”
How to Begin
Chair Twist
Release pressure on your lower back
To Open the Upper Back
To Open the Chest
To Relax the Eyes
Inhale and raise the arms above your head, stretching your arms out to the side on the way up. Interlock your fingers and then reverse your palms so they face the ceiling. Press your palms up, stretching your wrist, forearm, upper arm, and the sides of your torso. Exhale and release your hands, lowering your arms slowly to the side.
Shift your left leg slightly forward. Place your right hand on the arm of the chair and your left hand on your right thigh. Inhale and extend the top of your head to the ceiling. Exhale and turn right, looking to the right. Pause, inhale, and exhale as you turn to look over your right shoulder. Inhale again and on an exhale, return back to the center. Shift your right leg slightly forward and repeat to the left side.
Push the chair away from your desk and extend your hands to the desktop. Bend from your hips, stretching your torso between the chair and the desk, with your arms straight. Stay in the stretch a few breaths and inhale as you come up.
Put your left hand to your right shoulder and your right hand to your left shoulder, hugging your chest with the right elbow under the left. Inhale and on the exhale lift the lower arms so that the finger tips are to the ceiling. Inhale and exhale as you raise your elbows up, opening the area between your shoulder blades. Stay for a few breaths and then release and repeat with the other arm on top.
Sit forward on your chair and reach your arms behind the back. Interlock your fingers with your palms facing toward your torso. Inhale and stretch your arms back, exhale and turn your head to the right, stretching your neck and chest. Inhale, come back to center and exhale; repeat to the left. Come back to center and release your arms. Close your eyes for a moment and one by one, relax your forehead, eyes, cheeks, jaw, tongue, and throat. Relax your belly and breathe slowly and deeply.
With all the facial muscles relaxed, circle your eyes clockwise for six rotations and then counterclockwise for six rotations. Take your time. Close your eyes and breathe deeply, relaxing the temples.
Backpack Misuse Leads to Chronic Back Pain
Back pain is pervasive among American adults, but a new and disturbing trend is emerging. Young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor. In fact, the U.S. Consumer Product Safety Commission reports that backpack-related injuries sent more than 7,000 people to the emergency room in 2001 alone.
In my own practice, I have noticed a marked increase in the number of young children who are complaining about back, neck and shoulder pain. The first question I ask these patients is, 'Do you carry a backpack to school?' Almost always, the answer is 'yes.
This new back pain trend among youngsters isn't surprising when you consider the disproportionate amounts of weight they carry in their backpacks - often slung over just one shoulder. A recent study conducted in Italy found that the average child carries a backpack that would be the equivalent of a 39-pound burden for a 176-pound man, or a 29-pound load for a 132-pound woman. Of those children carrying heavy backpacks to school, 60 percent had experienced back pain as a result.
Preliminary results of studies being conducted in France show that the longer a child wears a backpack, the longer it takes for a curvature or deformity of the spine to correct itself.
The question that needs to be addressed next is, 'Does it ever return to normal?
The results of these types of studies are especially important as more and more school districts - many of them in urban areas - remove lockers from the premises, forcing students to carry their books with them all day long.
The problem has become so widespread, in fact, that the California State Assembly recently passed legislation that would force school districts to develop ways of reducing the weight of students' backpacks. Similar legislation is being considered in New Jersey as well. The American Chiroptractic Association believes that limiting the backpack's weight to no more than 10 percent of the child's body weight and urging the use of ergonomically correct backpacks are possible solutions.
What Can You Do?
Don't Let Your Back Get out of Whack When Attacking Weeds and Leaves
The state-of-the-art equipment available today for lawn and leaf management can help turn the average homeowner into a lawn specialist overnight. But the use of weed trimmers, leaf blowers and hedge clippers has also been sending many aspiring landscapers to the office of their local doctor of chiropractic.
The American Chiropractic Association (ACA) warns that using this equipment can result in back and neck pain, as well as more serious muscular strains and tears if not used properly.
"The repetitive motion that your body undergoes when using such equipment can bring on a whole host of mechanical problems within the body," says Dr. Jerome McAndrews, national spokesperson for the ACA. "It is essential to operate your equipment properly. If you do not, the pounding your body endures may be multiplied."
Tips On Safely Using Your Outdoor Equipment
Dr. McAndrews offers the following tips to help you safely enjoy a productive day in the yard:
"While it is critical that you operate your yard equipment safely, it is equally important that you prepare your body for the work you are about to do," explains Dr. McAndrews. "Be sure to include a warm-up/cool-down period that involves stretching to help avoid injury."
Simple Stretches For Everybody
Before stretching, there are a few tips to keep in mind. Breathe in and out slowly throughout each stretching exercise until the muscle is stretched to its furthest point. At that point, hold your breath in. When you relax, breathe out. Stretch gently and smoothly. Do not bounce or jerk your body in any way and stretch as far as you can comfortably. You should not feel pain.
Following are a few easy stretches Dr. McAndrews recommends for getting the most out of the time you spend in the yard:
Nashoba Valley Medical Center Offers Flu Prevention Tips
1. Clean your hands.
2. Cover your mouth and nose.
3. Avoid close contact.
The flu is a contagious infection of the respiratory system; symptoms start suddenly and can last 7-10 days. Symptoms include fever of about 102-104 degrees, lasting 3-4 days, headache, muscle aches, general weakness and fatigue, as well as a possible dry cough, sore throat and stuffy nose. You should see your doctor or go to the Emergency Department if you have prolonged or severe flu symptoms, problems breathing or bluish skin, a bad cough with phlegm, or if you become sick again after the flu symptoms have improved or are unable to drink fluids.
"Nashoba Valley Medical Center is doing all it can to protect patients, staff and visitors by emphasizing techniques for the prevention of germ transmission," says Doreen Thomas, Director of Ambulatory Services at NVMC. "Some of those techniques include frequent hand washing, use of Purell hand sanitizer; cough etiquette, frequent surface cleaning especially for water fountains, telephones and keyboards and proper disposal of used tissues and paper towels. We are working to make the public and our staff aware of flu signs and symptoms and are encouraging the public to stay at home when ill." Many of these precautions you can utilize at home as well.
You can also help the hospital with flu prevention. If you are ill, please do not come to the hospital to visit. You aren't doing the hospitalized patient any favor by bringing sickness to their place of recovery. You are also unnecessarily exposing much needed hospital staff to your illness. This also holds true for your workplace.
Taking these simple precautions will reduce your chances of getting the flu this winter season.
Nashoba Valley Medical Center is an acute care hospital serving the health care needs of the Nashoba Valley. As a trusted member of the community since 1964, the hospital prides itself in providing high quality care and health education programs to the communities it serves. Nashoba Valley Medical Center is an affiliate of Essent Healthcare, Inc.
Forgiveness for Your Health
The article, "Five for 2005: Five Reasons to Forgive," outlines how forgiveness can positively affect your health by helping to reduce stress; improve heart function; build stronger interpersonal relationships; reduce levels of pain and anxiety; and increase happiness. And a study published a few years ago in the journal Circulation concluded that angry people are three times more likely to suffer sudden cardiac arrest than their less angry counterparts.
If you are holding on to old feelings of bitterness and resentment, consider doing yourself a favor by extending forgiveness to those who have hurt you. Your mind, body and spirit will benefit in the long run. For more information about general health and wellness call Dr. Tansey at Nashoba Valley Chiropractic at (978)448-2800.
References:
Five for 2005: five reasons to forgive. Harvard Women's Health Watch. Jan. 2005.
Williams JE, Paton CC, Siegler IC, et al. Anger proneness predicts coronary heart disease risk: prospective analysis from the Atherosclerosis Risk in Communities (ARIC) study. Circulation 2000; 101: 2034-39.
Stop Dreaming About Quality Sleep and Do Something!
In fact, surveys have shown that between 40 and 60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches and pains caused by uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality sleep.
Sleep is critical to good health and functioning, so lack of it is a serious matter. "Sleep is one of the most important functions of the brain," says Frederick R. Carrick, DC, PhD, president of the American Chiropractic Association's Council on Neurology. Through it, our bodies recharge and renew for the next day's challenges.
As wellness experts, doctors of chiropractic can provide patients with a different approach to their sleeping problems-without the use of sleeping pills, which leave many people in a mental haze the next morning. To start, here are a few helpful tips they would recommend for the sleepless in Seattle (or any city, for that matter):
Creating a comfortable place to sleep by choosing the correct mattress and pillow is also essential to getting the quality sleep that your body needs to function at its best.
A mattress, for instance, should support the body's weight evenly and allow the spine to stay in its natural alignment. Choosing the right one is a personal matter. "There are a wide variety of comfort preferences. It's very subjective," says Brian Darcy, operations manager for Springwall, the manufacturer of premium-quality Chiropractic® sleep sets that ACA has endorsed for the past 38 years. Give your mattress a good trial run before you buy it. Darcy recommends lying down on a mattress for a minimum of three to five minutes to get a good feel. Sitting on it simply won't do.
Useful mattress facts...
After investing in a quality mattress, don't forget to choose an equally supportive pillow, advises Peter Mckay, DC, who is in private practice in San Diego and also works as a consultant for Innovative Choices, the maker of the Therapeutica Pillow-another ACA-endorsed product. "People will spend thousands of dollars on a mattress and then skimp on a pillow that doesn't support their head and neck properly," he observes. A good pillow will keep the cervical (neck) section of the spine aligned with the thoracic and lumbar (chest and lower back) sections. "[The sections] move together and should be supported together."
If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of chiropractic. Doctors of chiropractic are trained to treat spinal problems that can interfere with a restful night's sleep. They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep.
Chiropractic in Cyberspace...
If you like to surf the Net, check out the American Chiropractic Association's Web site, where you can obtain tips on preventing spinal pain and injury as well as additional information on staying fit and healthy.
Chiropractic Care Can Help
The Well-Adjusted Golfer Plays Without Pain
Guess again. He went to a chiropractor.
Tiger's immense swing, in which he contorts his body into shapes that most of us don't imagine possible, literally gave him a pain in the sacroiliac.
Even at that relatively tender age, Tiger's passion for golf gave him a backache and hip pain. He was treated at the house of fellow golf nut Kevin Costner in, appropriately enough, Bend, Oregon.
The examining chiropractor characterized Tiger as "extremely athletic, well-muscled, and inherently has good posture and movement mechanics." He added that Tiger "exhibited extreme flexibility and tremendous strength and agility."
If the beloved game of golf can do that to Tiger Woods, what are the odds that the average golfer can indulge his passion for the game without pain and strain on far less buff bodies? Pretty long, I'd venture.
Golf may seem a civilized game on the face of it, but to excel, or even play to their potential, many golfers contort their bodies into stressful "torque" positions in an effort to create more power in their swing. Their gain frequently leads to their pain.
Men especially are guilty of overswinging, always after the big drive that impresses their buddies, and as more women take up the game, many are seeking to emulate the freeswinging pros. Every golfer in their heart of hearts yearns to be a Tiger or an Annika Sorenstam, the leading LPGA player.
Inevitably, age and relative lack of conditioning catch up with the weekend warriors and back and hip troubles ensue, along with leg, arm and shoulder problems and, of course, the occasional bruised ego, which is the only malady listed herein that chiropractors cannot treat.
As America's love affair with the game continues to grow, the American Chiropractic Association (ACA) has issued advice on how to take a proactive approach that will prepare your body for years of pain-free play.
"Most golfers go until they get hurt, then look for help," says Dr. David Stude, a member of the ACA Sports Council and a founder of the National Golf Fitness Society. "Back pain is a warning sign that there is an underlying problem responsible for a symptom that will likely get worse. Doctors of chiropractic look for the cause of the symptom and help reduce the likelihood of future injury."
It is advisable and, in fact, for most of us, imperative that we spend some quality time warming up before teeing it up, especially men, who have more strength than their female counterparts, but less trunk flexibility.
Stretching not only reduces the prospect of back pain or injury, but also is good for the scorecard, as it helps to maintain a more consistent swing plane, thus producing better swings and, prospectively, fewer swings per round.
Chiropractors are trained and licensed to treat the entire neuromuscular skeletal system, and can address other health concerns, such as shoulder, knee, arm and wrist pain that could affect your game.
Mark Twain characterized golf as "A good walk spoiled," but I'm wondering if perhaps he just needed a good chiropractor to straighten him out
Chiropractic Care Can Help
Have a Splitting Headache?
New research shows that spinal manipulation - the primary form of care provided by doctors of chiropractic - may be an effective treatment option for tension headaches and headaches that originate in the neck.
A report released in 2001 by researchers at the Duke University Evidence-Based Practice Center in Durham, NC, found that spinal manipulation resulted in almost immediate improvement for those headaches that originate in the neck, and had significantly fewer side effects and longer-lasting relief of tension-type headache than a commonly prescribed medication.
Also, a 1995 study in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulative therapy is an effective treatment for tension headaches and that those who ceased chiropractic treatment after four weeks experienced a sustained therapeutic benefit in contrast with those patients who received a commonly prescribed medication.
Headache Triggers
Ninety-five percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease. The headache itself is the primary concern.
"The greatest majority of primary headaches are associated with muscle tension in the neck," says Dr. George B. McClelland, a doctor of chiropractic from Christiansburg, VA, and chairman of the American Chiropractic Association's (ACA) Board of Governors. "Today, Americans engage in more sedentary activities than they used to, and more hours are spent in one fixed position or posture. This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache."
What Can You Do?
In addition, the ACA and its Council on Nutrition suggest you avoid the following food "triggers":
If your headache is symptomatic of a health problem that needs the care of another discipline, your doctor of chiropractic will refer you to an appropriate specialist.
Chiropractic Care Can Help
Protect Your Family and Yourself from Carbon Monoxide Poisoning this Winter from Nashoba Valley Medical Center
By Carol Conroy, CNO
...accidental exposure to carbon monoxide kills hundreds of people each year...
So what is carbon monoxide? Carbon monoxide is a colorless, odorless gas that is the byproduct of incomplete combustion of fuels such as natural or liquid petroleum gas, oil, wood or coal.
How does the gas harm me? Carbon monoxide mixes and binds with the hemoglobin in your blood. It competes with oxygen at the cell level and forms carboxyhemoglobin. As a result, there is decreased oxygen being delivered by the blood to body tissues and vital organs.
What are the symptoms of carbon monoxide poisoning? The symptoms can vary from mild to severe, depending on the exposure. They range from flu-like symptoms of headache, dizziness, nausea and weakness. Cherry red lips are considered a classic sign and is an indicator of the decreased oxygen getting to the body. Severe symptoms develop if the exposure is allowed to progress and include shortness of breath, lack of muscle control, confusion, visual disturbances, and loss of consciousness. The oxygen-binding is so strong that death will occur if treatment is not sought immediately.
What do I do if I or my family member has these symptoms? Leave the exposure area immediately, evacuating all family members and pets. Call 911 and seek Emergency Department care. The ED is prepared to diagnose and treat you immediately. Diagnosis is made by a blood test run by the laboratory called a carboxyhemoglobin level and from the history you provide to the ED staff. Treatment includes 100% oxygen administered by mask. This removes the carbon monoxide from the hemoglobin and improves the level of oxygen in the blood. In some extreme cases a patient may require a hyperbaric chamber environment. The ED will ALS transport patients who require this level of treatment to the nearest hyperbaric chamber available.
How can I prevent this from happening to me and my family?
Nashoba Valley Medical Center is a community hospital serving 11 communities in North Central Massachusetts. Located in Ayer, the hospital boasts a highly qualified medical staff with 115 active and associate member physicians offering community based primary care and a wide range of specialty services. The hospital, which was formally known as Deaconess-Nashoba Hospital, was purchased in January 2003 by Essent Healthcare, Inc.
Founded in 1964, Nashoba Valley Medical Center is known for many clinical strengths, including emergency medicine, cardiology, gastroenterology, oncology, orthopedics and surgery. The hospital also offers a diverse array of outpatient services in its Ambulatory Care Center, such as a Joslin Diabetes Center and a broad spectrum of services in an on-site Occupational Health Center focus on prevention of work related injuries and illnesses, rehabilitation and management of return to work issues
Slipping on the Ice
Signs of life-threatening injury after a concussion may include severe headache, restlessness, agitation, increased size of a pupil.
A concussion is a head injury with an alteration in level of awareness. One need not be struck unconscious to have suffered a concussion, being dazed is sufficient. Other signs may be headache, vomiting dizziness and a poor memory for that last step on the ice. The force of a concussion may cause a tearing or twisting of the structures and blood vessels of the brain, which result in a breakdown of the normal flow of chemical messages within the brain. Levels of concussion are as follows:
The most common causes of concussion occur in motor vehicle injuries and in people who fall often (ie the elderly). The complications of concussion become more serious if a person is also on a blood thinner like coumadin. There are approximately 600,000 cases of known concussion per year in the US. It is estimated that, in high school football alone, as many as 250,000 concussions occur each year and that up to 20 percent of players sustain a concussion. Other sports in which players are also at risk for concussion or head injury include boxing, ice hockey, wrestling, gymnastics, lacrosse, soccer and basketball. Once a concussion has occurred, the player becomes as much as four to six times more likely to sustain a second concussion. Although most of these head injuries are mild and resolve without sequelae.
Signs of life-threatening injury after a concussion may include severe headache, restlessness, agitation, increased size of a pupil. As the brain tissue swells, the person may become difficult to awaken or pass out. When these signs are present, neurosurgical intervention may be necessary. Most symptoms of concussion resolve spontaneously within weeks or months.
The damage caused by a concussion may be cumulative and after several concussions, brain function may be permanently damaged, resulting in a form of dementia.
The management of concussion, especially when it occurs in sports where repeat concussions are likely to occur remains controversial, but there is now a consensus of opinion that it is better to give up the sport that to ruin the brain. The "punch-drunk" syndrome seen in old time boxers who have taken too many blows to the head can and does occur after repeated concussions. Cognitive assessment with neuropsychological testing is now available in many centers to screen for this after head injury. Fatigue, headache, difficulties in coordination or disturbances in balance may be early signs of a "punch-drunk" or postconcussion syndrome and should alert a person to the need for further evaluation.
So, the next time your teenager refuses to put out the trash, treat her with the respect she deserves, she may just be trying to preserve her brain power for her homework!
Nashoba Valley Medical Center is a community hospital serving 11 communities in North Central Massachusetts. Located in Ayer, the hospital boasts a highly qualified medical staff with 115 active and associate member physicians offering community based primary care and a wide range of specialty services. The hospital, which was formally known as Deaconess-Nashoba Hospital, was purchased in January 2003 by Essent Healthcare, Inc.
Founded in 1964, Nashoba Valley Medical Center is known for many clinical strengths, including emergency medicine, cardiology, gastroenterology, oncology, orthopedics and surgery. The hospital also offers a diverse array of outpatient services in its Ambulatory Care Center, such as a Joslin Diabetes Center and a broad spectrum of services in an on-site Occupational Health Center focus on prevention of work related injuries and illnesses, rehabilitation and management of return to work issues
The Beat Generation
There’s so much to do and so little time to do it—meanwhile all you really want is to test drive the new sofa. If the ring of the alarm clock or the demands of Monday morning make you feel like pulling the covers over your head then you’re probably in serious need of a revitalization strategy.
Non-specific fatigue and overall lack of energy are among the most commonly heard complaints in the doctor’s office. Ironically, your lack of vigor may have its roots in a society where ambition and enterprise are run amok—as demands on your time soar, your energy inventory risks depletion and it all becomes too much.
“Too much technology usage, too much information, too much caffeine, too little exercise, too little sleep and too much negativity—a combination of many factors is causing the TIRED epidemic. Many of these factors are outlined in my book, The 10-Minute Energy Solution, (available at www.Amazon.com). Another factor is emotional pain. People are filling their lives with negative emotions and fear and habits that drain them instead of positive emotions and practices that energize them,” says Jon Gordon, a pioneer in the field of energy coaching, author and co-founder of Positive Energy Program (www.positiveenergyprogram.com), an organization dedicated to raising healthy children.
As you age, responsibilities multiply and challenges deepen, which can in turn magnify fatigue-making stress and anxiety levels at a time in your life when your defensive arsenal is on the wane—sleep, for example, the great restorer, tends to be shallower and easily interrupted so after the age of 35 you’re potentially starting the day with a deficit.
If lethargy is interfering with the reasonable conduct of your daily life then you should first eliminate illness as a root cause—diabetes, anemia, thyroid conditions, depression, viral infection—all are fairly common sources of fatigue.
“You can do an energy audit and identify when you started feeling tired. I always suggest people first get a blood test and see a doctor to rule out medical symptoms. If they don’t show up then we go to the next step and look at food allergies and lifestyle, emotional and habitual causes. In the book, I offer an Energy Audit that people can take,” Gordon advises.
He says that too often people resort to quick fixes to prop up sagging stamina.
“Relying on caffeine and sugar for energy only contributes to the vicious cycle and causes you to be more tired. Another mistake is that when people are tired they don’t exercise and yet this is the very thing that would increase their energy. Even a 10-minute walk would produce positive results. The key is to exercise, meditate, pray, breathe, take time to recharge daily, drink more water and eat whole foods from nature. Instead of caffeine people must fuel their lives with real sources of sustained energy.”
Sustained stress is a serious drain on your limited energy reserves—many people do exactly the wrong thing in response to anxiety by self-medicating using traditional sugar-and-fat-laden comfort foods, drinking alcohol and smoking.
Diet and exercise are key energy boosters—a brisk oxygenating walk or aerobics class in combination with several small meals a day can leave you feeling brighter and more vital.
Foods with a low-glycemic index, such as whole grains, nuts, olive oil and fiber-dense vegetables can help combat the enervation that typically occurs in the wake of a hasty sugar fix.
Take 15:
Jon Gordon makes the following suggestions for energizing your day:
By Dr. Joseph Tansey
Nashoba Valley Chiropractic
Here are tips to help prevent the needless pain that backpack misuse could cause the students in your household:
By Dr. Joseph Tansey, Nashoba Valley Chiropractic
NVMC would like to share with you what the nation's leading infection control associations are recommending to the public to prevent infection:
Frequently rub hands vigorously with soap and warm water for at least 15 seconds and especially after bathroom use, after blowing your nose, coughing etc. Alcohol-based hand sanitizers are an acceptable alternative product to use. It is important that your hands be clean before and after caring for a sick family member or friend.
Use a tissue, your hands or the crook of your elbow, and then remember to wash your hands. Try to avoid unnecessary touching of your mouth, eyes and nose.
If you have a fever or flu-like symptoms, please stay home. Going to work ill only spreads illness to your co-workers. Going out into public places (churches, malls etc) just contributes to the spread of germs.
Thinking negative thoughts and feeling angry are never good for your physical, mental and emotional health; often, these feelings are associated with harboring old grudges toward others. A recent article in the January issue of Havard Women's Health Watch suggests that letting go of old resentment can improve your health. In a word, "forgiveness" is key.
An old Chinese proverb states, "Only when one cannot sleep does one know how long the night is." Anyone who's ever experienced an occasional bout with insomnia-and that's most of us-can relate to this all too well.
Next, pillow talk...
Chiropractic Care Can Help...
If you experience pain or discomfort resulting from outdoor equipment misuse, call your doctor of chiropractic. Doctors of chiropractic are trained and licensed to treat the entire neuromusculoskeletal system, and can help people lead healthier lives by focusing on wellness and prevention. For Questions Call Dr. Tansey at 978-448-2800
After 19-year-old golfing phenomenon Tiger Woods won the prestigious Masters golf tournament in 1997 by a record-setting margin, where did he go? To Disney World?
If you experience pain or discomfort resulting from outdoor equipment misuse, call your doctor of chiropractic. Doctors of chiropractic are trained and licensed to treat the entire neuromusculoskeletal system, and can help people lead healthier lives by focusing on wellness and prevention. For Questions Call Dr. Tansey at 978-448-2800
If you have a headache, you're not alone. Nine out of ten Americans suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea.
What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Pop a pill and hope the pain goes away? There is a better alternative.
But to get to the bottom of the problem, you first need to find out what is causing your pain. Headaches have many causes, or "triggers." These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About 5 percent of all headaches are warning signals caused by physical problems.
The ACA suggests the following:
What Can a Doctor of Chiropractic Do?
Dr. McClelland says your doctor of chiropractic may do one or more of the following if you suffer from a primary headache:
"Doctors of chiropractic undergo extensive training to help their patients in many ways - not just back pain," says Dr. McClelland. "They know how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems."
If you experience pain or discomfort resulting from outdoor equipment misuse, call your doctor of chiropractic. Doctors of chiropractic are trained and licensed to treat the entire neuromusculoskeletal system, and can help people lead healthier lives by focusing on wellness and prevention. For Questions Call Dr. Tansey at 978-448-2800
According to the CDC, accidental exposure to carbon monoxide kills hundreds of people each year in non-fire related incidents. Over 60% of these tragedies occur in the home. The winter months, particularly December and January are the worst months and the deadly source of the gas is usually a faulty furnace, a car or other vehicle.
Nashoba Valley Medical Center
By Dr. Deborah Gelinas
This morning my teenage daughter (who is never overly enthusiastic when it comes to helping out with chores around the house) went out to put the garbage at the end of the driveway for pickup. She took two steps with the barrel, slipped and fell backward on the ice. Alarmed, and (being the child of a neurologist) worried about head injury, she came back in the house and informed me conditions were too treacherous for garbage this week. Perhaps she was wise. I have seen a lot of patients with concussion this month. One man did fall on the ice on his drive way and had no memory of what happened or of crawling back to the house subsequently. Another patient slipped on a step, fractured her skull, and again had no memory of how it happened but had a black eye, blurred vision and headaches for weeks after.
By Tim Richards
Orchard Hills Athletic Club
