Dealing with a Pain in the Neck - Training Your Neck Muscles

If you're suffering from chronic neck pain, you definitely know it: Chronic neck pain is pain in the neck that lasts (off and on) for more than six months, and an estimated seven in 10 adults develop it at some point in their lives. The big question, of course, is what can you do about it? Fortunately, neck pain is usually treated effectively by chiropractors. In fact, recent guidelines on neck pain point to spinal manipulation as a recommended treatment option. It's also important to recognize that another recommendation is exercise, many of which can be performed at home. Let's take a look at how the neck muscles relate to neck pain and what you can do about it.
What do you think of when I tell you I'm going to give you exercises for your neck pain? Do you expect advice on general stretches or instruction sheets with simple exercises? Perhaps you have a vision of weights attached to your head like the weight-lifters you may have seen in an old movie. The reality is that neck exercises can be gentle and easy to do, and don't usually require a lot of equipment or time. It begins by understanding why exercises are important for relieving neck pain in the first place.
In general, there is no one cause of neck pain that applies to every patient. If you have chronic neck pain, you may have received a diagnosis of disc herniation, whiplash, strain, sprain or something else. Regardless, most of these conditions have one thing in common: Certain muscles are affected, and these are the muscles we need to target before progressing to more challenging exercises or activities.
There are certain muscles in the neck that are designed to help us maintain our normal and healthy curve of the spine. In addition, these muscles are designed to hold our head up all day. The technical names of these muscles are the longus capitus and longus colli, more commonly known as the deep neck flexors. They are the muscles that attach to the front of your spine. Because they're located deep in the front of the neck, we often ignore them. As they say, "Out of sight, out of mind," but they're important muscles to consider whenever you're suffering from neck pain.
In people with chronic neck pain, these muscles are often fatigued a lot quicker than in people without neck pain. That means other muscles pick up the slack and begin working harder. The muscles that begin working harder are the ones we generally end up stretching. Have you ever noticed that when you stretch stiff muscles, they feel good for a short period of time, only to get tight again? The thing is, if you don't address the other muscles, the ones that get fatigued and gradually stop working, then your stretching program will not work as well. All these muscles need to be in "balance."
The best way to see if your deep neck flexors fatigue is to try and lift your head off the ground when you are lying down. The technique is simple: Simply tuck your chin in to your chest and lift your head off the ground, and then attempt to hold it there for 10 seconds. If the neck begins shaking, or your chin is unable to stay tucked in, your deep flexors are fatigued and need to be addressed.
For most people with chronic neck pain, this can be a difficult exercise. That's why you can begin your exercise program by doing simple chin tucks while sitting or standing. Simply tucking your chin in and holding it until you fatigue will help reactivate these muscles. You can start with 12 repetitions of this exercise, working your way up to three sets of 12 repetitions each. Ensure you take adequate rest (several minutes) in between each set.
Once you get comfortable with basic sitting/standing chin tucks, you can try doing the exercise lying down. The goal is to be able to do it 12 times, holding each one until you fatigue. The next goal is to work your way up to three sets of 12 repetitions, with rest in between each set. Then work your way to three sets of 15 repetitions and then three sets of 20 repetitions. Remember, this is a marathon, not a race. The goal is to increase the endurance of your muscles rather than their strength. Your neck is designed to carry the weight of your head all day, not to lift trains or buses! That's why building up endurance should be your first priority.
Remember, the neck muscles are like any other muscle in our body. With long-term pain or injury, the muscles get weak and get tired quicker. By first "balancing" the weak muscles and increasing their endurance, you will be prepared to progress to more challenging strengthening exercises. As research and guidelines conclude, combining this with your chiropractic care will lead to the best outcomes and improvement in your chronic neck pain.

Do You Have Chronic Neck Pain? Test Your Neck Muscles

The following exercises are a great way to test if your deep neck muscles are easily fatigued and thus contributing to your neck pain. They're also a great way to train the muscles so they don't fatigue as quickly, which can help relieve your chronic pain.
Lying chin tuck: Gently lift your head off the floor with your chin tucked in. You should be able to hold this position for 10 seconds. If your chin goes up, head tilts back, or your head begins to shake and you are unable to hold the position, this indicates fatigue of the deep neck muscles, which may be contributing to your pain.
Sitting chin tuck: Simply tuck the chin in. Make sure you don't tilt your head forward. Keep chin tucked in and head back. This is a good exercise to start with if you're suffering from chronic neck pain and are unable to perform lying chin tucks for a sustained period of time.
Take-Home Points
• In most cases, don't expect anyone to find a single "cause" for your neck pain.
• Stay as active as you can; simple exercises and reducing mental stress can help.
• A combination of therapies, including chiropractic care, may be needed.
Source: The Bone and Joint Decade 2000-2010 Task Force on Neck Pain and Its Associated Disorders

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An Important Reason To Lose Weight - WHAT IS YOUR BMI?

Body-mass index (BMI) is basically a measure of your weight in proportion to your height. BMI is regarded as an important indicator of overall fitness and health, although the specific nature of BMI as it relates to disease is not clear-cut and the "optimal" BMI is highly subjective.
More than one million U.S. adults (457,785 men and 588,369 women) participated in a 14-year study that examined the relationship between BMI and the risk of death from all causes. Results showed a distinct association between BMI and disease, including the following:
• A high BMI was most strongly linked with death from cardiovascular disease, especially in men.
• Overall, heavier (higher weight in proportion to height) women and men in all age groups had an increased risk of death compared to those with lower BMIs.
• Among men and women with the highest BMIs, Caucasian men and women had a significantly higher risk of death compared with African-American men and women, although both groups had an elevated risk compared with those with a lower BMI.
Keep in mind that the "ideal" weight should always be considered in terms of one's height and overall body size, shape and frame. And of course, exercise and diet are also important factors which BMI doesn't consider. Lean muscle mass weighs more than fat, so good health is more than just weight in proprortion to height. Your chiropractor can determine your BMI, assess your overall health status, and recommend appropriate fitness strategies to keep you on the road to lifelong wellness.

The Calcium Question - ARE YOU GETTING ENOUGH?

An estimated 55 percent of men and 78 percent of women over the age of 20 are not getting enough calcium in their diets.

The following are a few strategies and tips to help you meet your calcium needs each day:

• Use low-fat or fat-free milk instead of water in recipes such as pancakes, mashed potatoes, pudding and instant, hot breakfast cereals. • Blend a fruit smoothie made with low-fat or fat-free yogurt for a great breakfast.  • Sprinkle grated low-fat or fat-free cheese on salad, soup or pasta.  • Choose low-fat or fat-free milk instead of carbonated soft drinks.
• Serve raw fruits and vegetables with a low-fat or fat-free yogurt- based dip.
• Create a vegetable stir-fry and toss in diced calcium-set tofu.

• Especially for lactose-intolerant patients: Complement your diet with calcium-fortified foods such as certain cereals, orange juice and soy beverages.
I RECOMMEND THE FOLLOWING FOR A GOOD SOURCE OF CALCIUM

The Power of Protein - Give Your Body What It Needs Every Day

The word protein is of Greek origin, from the word proteios, which means "of prime importance," and when it comes to the human diet, protein's importance cannot be understated. Examples of proteins in our bodies that make life possible are hormones, enzymes, muscles, tendons, cartilage and other types of structural tissues and transport molecules. Proteins are constructed as long chains of amino acids, of which there are eight that must be provided by the food we eat. They are called "essential" because our bodies cannot make them. If our food lacks enough of even one of these eight essential amino acids, then the body will have a harder time making new proteins. Why does the body need new proteins? Because our body's protein tissues wear out on a regular basis and must be repaired and replaced. This replacement process is accomplished by eating foods that contain protein. After eating protein, the digestive system breaks it down into a brand new supply of amino acids that become the building blocks that are used in repairing and replacing those that are worn out. Various food proteins are said to be of different quality, depending on how well they provide the amino acids needed to repair our body's tissues. Simply put, what quality really means in this context is the ability of the food protein we eat to provide the right kind and amount of amino acids for our body to repair worn-out tissues. Let's compare a few different types of protein and see why the concept of protein quality is more complicated than it seems when it comes to our health.
Animal Protein: The Highest Quality Protein Isn't Always the Healthiest Most animal-based foods can be used very efficiently by our body because they have the right amounts of each essential amino acid, and therefore are often referred to as "high quality." Among animal foods, the proteins of milk and eggs represent the best amino-acid matches for our body and thus are considered the highest quality. Plant proteins are often referred to as "lower quality" because some individual vegetables may have a low level of one or more of the essential amino acids (although as a group plant-based proteins do contain all eight essential amino acids). that's why the term quality is misleading. In fact, compelling research shows that "low-quality" plant-based protein, which allows for slow but steady repair of new body tissues, is the healthiest type of protein. Chronic inflammatory conditions exist in millions of Americans who eat too much dietary animal protein. Just consider the number of allergy-related symptoms attributed to consumption of milk-based protein (milk, cheese, etc.) and the cholesterol- and fat-related conditions caused by consumption of eggs and red meat. Clearly, animal protein is not the best for your overall health, at least not in the quantities consumed by most Americans. The RDA (Recommended Daily Allowance) for protein is 0.80 grams of protein per kilogram of body weight per day, which is an RDA of about 54 grams a day for a 150-pound adult. And the U.S. Surgeon General's Report on Nutrition and Health in 1988 stated, "The average man in the U.S. eats 175% more protein than the Recommended Daily Allowance and the average woman eats 144% more."

Plant Proteins: The Best Option for Your Protein Needs?
We now know that through enormously complex metabolic systems, the human body can derive all the essential amino acids from the natural variety of plant proteins we encounter every day. It doesn't require eating higher quantities of plant protein or meticulously planning every meal. Dean Ornish, MD, a graduate of Harvard Medical School, has proven that a change in eating habits can slow, stop and even reverse the most common and deadly diseases including heart disease, cancer and diabetes. Dr. Ornish in his latest book, The Spectrum, states; "in general, plant-based proteins are more healthful than those derived from animal sources."

There is increasing controversy regarding the value of soy as a vegetarian protein option. On the positive side, soy is a bean and usually doesn't go through a lot of processing, so it retains all of the nutrients - proteins, fiber and the good fats. It also has vitamins and minerals. Soy proteins are very high in quality and they have a cholesterol-lowering effect, which is very heart-healthy. So much so that soy supporters suggest incorporating 2-3 servings of soy per day into diets. Supporters say clinical research studies show that soy does not lower testosterone levels, raise estrogen levels or affect sperm count.  However, there is also research out there that raises concerns regarding consuming this type of protein. For instance, one study showed that soy protein contains a natural chemical that mimics estrogen. Several cancer studies funded by the National Institutes of Health showed that estrogen-dependent tumor growth increased as the isoflavone content increased in the soy-based diet. (Journal of Nutrition, November 2001) Another study frequently referred to that was published in the Journal of Urology in April 2003; it states that a chemical found in soybeans (genistein) may contribute to the development of abnormal reproductive organs that may lead to sexual dysfunction.

Start Your Day Right
Eating breakfast is an important part of attaining and maintaining a healthy lifestyle, and studies show that eating a low-fat breakfast high in complex carbohydrates from fruits and vegetables and with at least some protein will help you lose weight. Many Americans routinely skip breakfast under the false belief that eliminating morning calories may help with weight loss. By choosing not to include breakfast, particularly breakfast that includes some protein, you may be putting your health in danger.
In fact, studies have shown that people who do not have protein at breakfast are more likely to be overweight, have less energy and have higher cholesterol levels than those who always eat a healthy, well-rounded breakfast. Research conducted at the University of Pittsburgh School of Medicine states: "Eating breakfast, particularly if it contains some protein, can hold off hunger for hours. Your body converts the amino acids from proteins into blood sugar. Amino acids act as tiny blood sugar time-release capsules that can keep you from overeating."
Don't know where to start when it comes to breakfast? Choose foods that are natural and unprocessed. Eat whole fruit rather than fruit juice. Whole fruits provide extra fiber. Protein sources include a variety of vegetables, eggs, fish, lean meat, seeds and nuts. If your excuse is that you don't have time to include healthy protein at breakfast, here's your answer: Try one of the many delicious tasting breakfast meal replacement shakes on the market. Make sure you choose a shake that is not loaded with chemicals and tons of sugar. With a little research you can find a great tasting vegetarian/vegan shake that uses plant proteins. Other key ingredients to look for include a super greens blend and essential fatty acids. A meal replacement shake can be made in a minute and fuels your body right through the morning. It's the ultimate fast food and so good for you. Ask your doctor for a recommendation.
Harness the Power of Protein  When it comes to protein, don't fool yourself, "fuel" yourself. Build a protein-based breakfast into your morning breakfast routine and make sure you get protein throughout the day. Remember, don't overload on animal-based protein; small amounts of lean meat like chicken, turkey or fish are OK (4 ounces a day at most), but make sure plant proteins form the staple of your diet. You'll look better, feel better and improve your quality of life, all at the same time.
Rice and beans are a classic example of a complete protein dish. Separately, neither food contains all eight essential amino acids and are thus classified as incomplete proteins; but when combined (eaten together or within close proximity to one another), they form a complete protein that provides the body with the essential amino acids your body needs. (By the way, they are also a rich source of complex carbohydrates and nutrients, particularly whole-grain rice and whole beans prepared without lard.)
There are 20 amino acids, of which eight are deemed essential because they cannot be synthesized by the body alone and thus must be provided by dietary sources. Here are the big eight, some of which you may recognize by name. (Note: Four other amino acids, arginine, cysteine, histidine and tyrosine, are required by infants and young children.) Isoleucine Methionine Threonine Valine Lysine Phenylalanine Tryptophan Leucine
To find out more ask about how we can educate you on nutritional guidelines and start you on a path to a healthy and happy journey.

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Medicare Patients Give Chiropractic High Marks

Results from demonstration project suggest feasibility of expanding chiropractic services in the Medicare program.   By Peter W. Crownfield, Executive Editor
The long-awaited final report on the Centers for Medicare & Medicaid Services (CMS) chiropractic demonstration project, conducted from April 2005 through March 2007, is good news for chiropractic, with 87 percent of patients surveyed giving their doctor of chiropractic a score of 8 or higher when asked to rate their satisfaction with care (1-10 scale), and 56 percent rating their chiropractor a perfect 10. Moreover, in all but one of the demonstration sites (metropolitan Chicago), health care costs did not increase significantly with the addition of chiropractic services.  The demonstration project, "Demonstration of Coverage for Chiropractic Services Under Medicare," was mandated under section 651 of the Medicare Prescription Drug, Improvement and Modernization Act of 2003. The project evaluated the effects of expanding coverage of chiropractic services in four different regions of the country: Maine, New Mexico, 26 counties in northern Illinois and one county (Scott) in Iowa, and 17 counties in rural Virginia. Approximately 40 percent of eligible DCs in the four regions participated in the project at some point or another.
Key findings from the summary report, relative to patient experiences with chiropractic care and analysis of chiropractic-specific Medicare costs during the project, include the following. To review the report in its entirety, visit www.acatoday.org/pdf/demo_report.pdf.  "Medicare beneficiaries reported good relief of symptoms and high degrees of satisfaction with the chiropractic care they received." "The most frequent reasons given for seeking care from chiropractors were favorable earlier experiences (59 percent) and insufficient relief of symptoms by prior treatments of other health professionals (39 percent)." "Clinical problems involved the back in 78 percent, neck in 50 percent, hip in 38 percent, and shoulder in 32 percent. Pain was the most frequent symptom, followed by difficulty walking. ... Sixty percent of [survey] respondents indicated that they received ’complete’ or ’a lot of’ relief of symptoms from their chiropractic treatments."
"Chiropractic care was felt to be easily accessible, and nearly 95 percent of respondents indicated that they had to wait no more than one week for appointments. Similarly high proportions reported that chiropractors listened carefully and spent sufficient time with them."
"Among users of expanded chiropractic services, visits increased by 60 percent overall and related Medicare expenditures increased by $34.8 million. ... Essentially, all of the increased costs occurred in urban non-HPSA [Health Professional Shortage Areas] and in Illinois, and especially in Chicago and its suburbs."  "Illinois accounted for 80 percent of the total increase in costs and also had the highest per-person increases in costs of $485 per person compared with increases of $136 per person in Virginia and $35 per person in Maine, and decreases in the other two states." [Per-person costs decreased by $178 in Iowa and $59 in New Mexico.]  "The types of prior treatments received from other health care professionals differed strikingly from those received by chiropractors, including pain pills in 58 percent, pain injections in 30 percent, both pain pills and injections in 22 percent, and surgery in 12 percent. ... The high reported use of pain medications and surgery in treatments received from other types of health care professionals suggests the potential for achieving cost offsets [by using chiropractic care]."
The stated purpose of the demonstration project was "for evaluating the feasibility and advisability of covering chiropractic services under the Medicare program (in addition to the coverage provided for services consisting of treatment by means of manual manipulation to the spine to correct a subluxation described in section 1861(r)(5) of the Social Security Act." Chiropractic was defined as "care for neuromusculoskeletal conditions typical among eligible beneficiaries and diagnostic and other services that a chiropractor is legally authorized to perform by the State or jurisdiction in which such treatment is provided." Chiropractic care needed to conform with CMS’s policy for reimbursement of chiropractic services, meaning treatment was for active conditions with reasonable expectation of improvement or resolution. Maintenance and prevention services were excluded per the CMS policy.

How to Train the Aging Brain!

I LOVE reading history, and the shelves in my living room are lined with fat, fact-filled books. There’s “The Hemingses of Monticello,” about the family of Thomas Jefferson’s slave mistress; there’s “House of Cards,” about the fall of Bear Stearns; there’s “Titan,” about John D. Rockefeller Sr.

The problem is, as much as I’ve enjoyed these books, I don’t really remember reading any of them. Certainly I know the main points. But didn’t I, after underlining all those interesting parts, retain anything else? It’s maddening and, sorry to say, not all that unusual for a brain at middle age: I don’t just forget whole books, but movies I just saw, breakfasts I just ate, and the names, oh, the names are awful. Who are you? Brains in middle age, which, with increased life spans, now stretches from the 40s to late 60s, also get more easily distracted. Start boiling water for pasta, go answer the doorbell and — whoosh — all thoughts of boiling water disappear. Indeed, aging brains, even in the middle years, fall into what’s called the default mode, during which the mind wanders off and begin daydreaming.
Given all this, the question arises, can an old brain learn, and then remember what it learns? Put another way, is this a brain that should be in school?
As it happens, yes. While it’s tempting to focus on the flaws in older brains, that inducement overlooks how capable they’ve become. Over the past several years, scientists have looked deeper into how brains age and confirmed that they continue to develop through and beyond middle age.
Many longheld views, including the one that 40 percent of brain cells are lost, have been overturned. What is stuffed into your head may not have vanished but has simply been squirreled away in the folds of your neurons.
One explanation for how this occurs comes from Deborah M. Burke, a professor of psychology at Pomona College in California. Dr. Burke has done research on “tots,” those tip-of-the-tongue times when you know something but can’t quite call it to mind. Dr. Burke’s research shows that such incidents increase in part because neural connections, which receive, process and transmit information, can weaken with disuse or age.
But she also finds that if you are primed with sounds that are close to those you’re trying to remember — say someone talks about cherry pits as you try to recall Brad Pitt’s name — suddenly the lost name will pop into mind. The similarity in sounds can jump-start a limp brain connection. (It also sometimes works to silently run through the alphabet until landing on the first letter of the wayward word.)
This association often happens automatically, and goes unnoticed. Not long ago I started reading “The Prize,” a history of the oil business. When I got to the part about Rockefeller’s early days as an oil refinery owner, I realized, hey, I already know this from having read “Titan.” The material was still in my head; it just needed a little prodding to emerge.
Recently, researchers have found even more positive news. The brain, as it traverses middle age, gets better at recognizing the central idea, the big picture. If kept in good shape, the brain can continue to build pathways that help its owner recognize patterns and, as a consequence, see significance and even solutions much faster than a young person can.
The trick is finding ways to keep brain connections in good condition and to grow more of them.
“The brain is plastic and continues to change, not in getting bigger but allowing for greater complexity and deeper understanding,” says Kathleen Taylor, a professor at St. Mary’s College of California, who has studied ways to teach adults effectively. “As adults we may not always learn quite as fast, but we are set up for this next developmental step.”
Educators say that, for adults, one way to nudge neurons in the right direction is to challenge the very assumptions they have worked so hard to accumulate while young. With a brain already full of well-connected pathways, adult learners should “jiggle their synapses a bit” by confronting thoughts that are contrary to their own, says Dr. Taylor, who is 66.
Teaching new facts should not be the focus of adult education, she says. Instead, continued brain development and a richer form of learning may require that you “bump up against people and ideas” that are different. In a history class, that might mean reading multiple viewpoints, and then prying open brain networks by reflecting on how what was learned has changed your view of the world.
“There’s a place for information,” Dr. Taylor says. “We need to know stuff. But we need to move beyond that and challenge our perception of the world. If you always hang around with those you agree with and read things that agree with what you already know, you’re not going to wrestle with your established brain connections.”
Such stretching is exactly what scientists say best keeps a brain in tune: get out of the comfort zone to push and nourish your brain. Do anything from learning a foreign language to taking a different route to work.
“As adults we have these well-trodden paths in our synapses,” Dr. Taylor says. “We have to crack the cognitive egg and scramble it up. And if you learn something this way, when you think of it again you’ll have an overlay of complexity you didn’t have before — and help your brain keep developing as well.”
Jack Mezirow, a professor emeritus at Columbia Teachers College, has proposed that adults learn best if presented with what he calls a “disorienting dilemma,” or something that “helps you critically reflect on the assumptions you’ve acquired.”
Dr. Mezirow developed this concept 30 years ago after he studied women who had gone back to school. The women took this bold step only after having many conversations that helped them “challenge their own ingrained perceptions of that time when women could not do what men could do.”
Such new discovery, Dr. Mezirow says, is the “essential thing in adult learning.”
“As adults we have all those brain pathways built up, and we need to look at our insights critically,” he says. “This is the best way for adults to learn. And if we do it, we can remain sharp.”
And so I wonder, was my cognitive egg scrambled by reading that book on Thomas Jefferson? Did I, by exploring the flaws in a man I admire, create a suitably disorienting dilemma? Have I, as a result, shaken up and fed a brain cell or two?
And perhaps it doesn’t matter that I can’t, at times, recall the given name of the slave with whom Jefferson had all those children. After all, I can Google a simple name.
Barbara Strauch is The Times’s health editor; her book “The Secret Life of the Grown-Up Brain” will be published in April.

Only We Know What's Best for Us

Only We Know What’s Best for Us

The best wellness advice I ever received came in the form of questions for me to ponder…questions that helped me uncover my own truths.
As a wellness mentor, there is no input I can provide here for you that is more appropriate than the wisdom you’ll receive by checking in with your own body, mind, and spirit. Ultimately, you must decide what is best for you. I believe this is true regardless of the source of any external advice.
Take Time to Go Within
In the spirit of quiet contemplation that the peaceful image above inspires, take some time out to look at your current level of wellness. Explore what you really need in each area mentioned below and let that information gently direct you to take appropriate action or non-action. Allow your body, mind, spirit and heart to speak to you.
I like to go through this gentle process of self exploration each spring and let the natural healing forces and wisdom within go to work. Enjoy!

SPRING WELLNESS INVENTORY
PONDER THIS…

1. ASK YOUR BODY:
What areas of you need my attention?
Which foods would nourish you?
What forms of rest, recreation or replenishment do you want today, this week, this month, this year?
Do you need additional tools for rest and relaxation?
What activities would you enjoy at this time?
Are there any new healing/wellness modalities you want to experience?

2. ASK YOUR MIND:
What is intellectually stimulating and engaging for you?
Do you get enough of this?
How can I give you more of what you need?
Do I need to provide you with more rest?

3. ASK YOUR SPIRIT:
What helps me feel connected with my source?
What is my spiritual anchor, compass or rudder in life?
What daily/weekly practices serve my spiritual life?
What things make my soul sing with appreciation for Life?

4. ASK YOUR HEART?
Who do I consider to be my “tribe”?
Who is in my closest inner circle?
Who do I love?
Who do I count on?
Who knows my heart?
Where am I expressing love?

5. ASK YOUR SELF OVERALL:
What can I do to further your greatest expression?
Where have I abandoned you?
What am I pretending not to know about you?
How can I love you?

Hope the pondering leads you to new layers of awareness. Love to hear what you discover!

After you explore your layers of awareness, come speak with me about learning more about self empowerment in Health Awareness and let me show you how mentoring can help you become more of  your own health advocate.

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A HEALTHY INVESTMENT YOU DON'T WANT TO MISS.