Everett Chiropractic Center Blog

September 30, 2016

How To Get Out Of Bed

The other day I talked about some stretches to do before getting up. Here I will describe the safe getting up process. The first assumption is that you are sleeping on your back: sleeping on your stomach is an absolute no-no; sleeping on your side (though we all love it until we break the habit) will also be a problem for most people at some point (Neck, upper back, or shoulder issues develop from sleeping on your back, and sleeping on your side after you have a neck, upper back, or shoulder issue is going to complicate any recovery).

So from the supine position, first turn onto your side (in this case we will use the left side). Now bend the knees up and make a fist with the left hand, leaving the hand up in the air. Put the right hand over the left hand and push hard with the right hand; that will lift you up and as you come up extend the knees, the feet will come down, and you will be in the sitting position. Presto!

There are numerous Posts on this Blog about mindfulness, and how mindful movement has so many great benefits; well mindless movement can have many negative consequences. This is an opportunity to pay attention getting out of bed. That can help you avoid the “I was only putting on my shoes” lower back pain episodes in the future.

We have an on-going joke (it’s not really a joke) in tai chi class: A student asks how to do something, and I show them. Then I usually say something like, “Now do that 972 times and you will start to learn it.” Everyone smiles, they get the point. And those who follow my implication: do lots of them, lots and lots of them, often, experience the benefits. But think about the implications of moving poorly thousands of times over the course of years: not is going to have consequences, whether it is how you get out of bed, how bend over, or how you get up and down off the ground. These things have cumulative effects: they can be positive or they can be negative. It’s a choice.

 

September 28, 2016

This Week’s Trend in Low Back Pain

Things always seem to happen in series: not too long ago there was a series of patients presenting who had ‘I fell’ stories; this past week it was, “I was just putting on my socks”, then “I just bent over to pick up my shoes”, then, “I was putting on my pants when…”.

It occurs to me to share a few just-before-getting-out-of-bed-in-the-morning tricks. These will prepare your back for getting up and (whether you get up correctly/safely or not), will increase the likelihood that you will not experience back pain then or shortly thereafter. I will also share a little wisdom on what to do and what not to do immediately after getting out of bed; and how to do it.

So you have just woken up, and you are thinking of getting up out of bed. First, take minute to practice ‘bracing’. We teach new patients how to do that, it is easy enough to learn; and it is a basic skill for safely performing many of the other activities of your day. Here is your chance to rehearse it a little.

Then pull the covers off your legs and bend one knee and then the other so both feet are flat on the bed. Then extend one leg so the foot is up in the air – gently. Next flex and extend the foot/ankle a few times and gradually flex the toes toward your knee. When you have done that a few times comfortably, gently allow the straightened, now vertical or nearly so, leg to come back toward your head.

Do that on both sides several times, then put the ankle of the up leg over the bent knee of the other leg. Let’s say it’s the right ankle over the left knee; now let the knee/ankle combination gently lower to the left, then gently lower to the right.

By now you should be getting the idea: ‘gently’ is a guiding principle and necessary component of this procedure. When you are all done with that, get up. (I will cover how to do that safely tomorrow… .)

DrD

September 27, 2016

Fun At The Bank This Morning

Filed under: Wellness care — Tags: , , — doctordilday @ 3:45 pm

I will tell the story; you provide the meaning. I walked into the bank this morning and noticed that there were a half dozen or so people in line. There was that usual maze that is set up so that, when there is a long line, people can zig-zag back and forth, accordion style, in an orderly fashion.

I did what I always do, which was to walk up to the part of maze where I could bend over and slip under the barrier into the line – right behind the last guy in line. No big deal. Then I watched as another half dozen people walked in and followed the entire maze from start to finish to get up to where we were. Interesting. If it was a one-time thing it would be one thing, but it’s almost every time with just a few exceptions now and then.

As an added bonus (today’s special), when I got up to the last guy in line and stood there for a few seconds noticing the married couple in front of him, him, and the others (you know, just everybody kind of glancing at each other while they look around the room). Then I tapped the guy in front of me on the shoulder and whispered, “Your pants are unzipped.”

I don’t have to watch comedy on TV.

101 Benefits of Exercise.87

Research overwhelmingly shows that regular exercise lowers the risk for many diseases, enhances the functioning of virtually every physiological system in the human body and improves psychological well-being.

87. Helps to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.

I will be Posting a benefit every day – well, most days – from a list put together by Dr. Dave Phillips, M.D. He is an M.D. from Atlanta, GA who specializes in Sports Medicine. As a former All-American swimmer he knows a few things about exercise. He is also on the JuicePlus+ Health Advisory Board. He is also all over YouTube doing videos on JuicePlus+, exercise, and other health-related topics.

You can be healthier: this is list of ways exercise affects the body; think of them as motivational if you like.

JuicePlus+ Is AAA+

I almost never talk about the networking (business) opportunity that JuicePlus+ represents, for lots of reasons, but when the news is really good about a company that I think is really good, why not?

If making money without doing much work, while constantly learning, and having fun is of interest, take a look at this: https://www.businessforhome.org/2016/09/juice-plus-classified-as-triple-a-opportunity/

(That would fall under checking out the company to see if it is any good.)

Most people will choose a long commute to a miserable job they don’t like where they give away their time and health for a lifestyle of addictions to more life-robbing activities. These same folks will look down their noses and judge harshly the network marketing business model; their choice makes sense to them. They have had, or heard, horror stories, gotten bad advise and (maybe) had unfortunate experiences. That can happen with anything. (Use one standard to judge, not two.) Many people, however, are looking for a way to improve their financial/lifestyle situation: this approach deserves serious consideration.

It is important to be careful who you listen to, do the do diligence, and go into it with your eyes all the way open. (In this regard I recommend taking a systems approach – see any prior Posts on Permaculture or The Nature Step to get an idea what that means.)

Anyway, it’s interesting that when it comes to this type of business, this is a company that delivers for the distributors: many companies do not. In this business you have to think about the products. You have to think about the company. And you have to understand the nature of the business.

JuicePlus+ has established itself as having the most researched brand name nutritional products in the world: whoever is in second place is way back there, and no one who looks into seriously will deny that. Now there is more evidence that, as a company (and there are a lot of details here, not just the ‘compensation plan’.) they get the highest possible rating. Call the office at (425) 348-5207 and ask for more details if you are interested.

jp-plants

September 26, 2016

10 Day Shred

Part of the Transform30, the subject of our presentation here on Wednesday, September 28th at 7 p.m. Watch this to get a general idea, then join us Wednesday night to get all of your questions answered and get started: 10 Day Shred, Transform30, and presto you have made a BIG change in your health and life.

Here is the link to get more info about the Event on Wednesday evening here at the office. There are lots and lots of reasons that it would be a good idea to attend: you only one!

DrD

 

What it would look like if…

Filed under: Exercise, Sustainability, Wellness care — Tags: , , , , , , — doctordilday @ 12:45 pm

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If we were going to have a decent garden next spring and summer, this is stage we would be at.

Alas, we are at the Talking Stage… The nice thing about the Talking Stage is that there are no blisters, no sore muscles or dirty clothes. Sometimes there is Planning; sometimes Designing, and these can be stressful, but we haven’t really gotten that far either, so it’s been pretty easy breezy so far:-)

 

 

September 23, 2016

“What’s in your supplement?”

That is the title to the feature article in the most recent Bottom Line’s Health In Action.

We have talked about it here many times and will be again at our Event on the 28th.

Here is some of what that article said:

“About one out of every four supplements sold in the US does not contain what is listed on the label or has other quality problems, according to tests performed by ConsumerLab.com”

The Labels are Not Accurate

“…last year, an investigation into the store-brand supplements of the biggest national retailers – Walmart, Target, GNC and Walgreens-found that man of thither products did not contain the herbs listed on their labels…others included ingredients that were not listed on their labels, some of which were potential allergens.”

“And the problem goes way beyond the the four big retailers above.”

“RISK: THE SUPPLEMENT IS CONTAMINATED WITH HEAVY METALS-SUCH AS LEAD, ARSENIC, AND CADMIUM-OR WITH TOXINS.”

“…because the industry at large goes unregulated, be sure to purchase only professional-grade vitamins and supplements that have undergone testing and quality assurance from a reputable supplier.”

Again, we have talked about it here literally hundreds of times, and will again next week, but the bottom line, really, is that you need to be careful who you trust. This and other articles may be part of an agenda to bring supplements under the control of the Government and the medical establishment: do you really want to trust them? They haven’t demonstrated themselves to be too trustworthy in my view. Further in the magazine there is another article talking about what supplements you should be taking. The whole idea that you should buy and take individual vitamins or minerals is close to 40 years behind the times: you need whole food and whole food supplements if you want to give your body nutrition in a way that it’s been used to dealing with for a million years. The idea that people who create vitamin & mineral formulas are smarter and know better and can second guess the body hasn’t panned out too well.

Join us Wednesday night, September 28th at 7 p.m. here at the office for an event that will help you make healthier choices. Call to RSVP (425) 348-5207.

September 22, 2016

101 Benefits of Exercise.101

101. IMPROVES YUOUR OVERALL QUALITY OF LIFE!

I was going to take this opportunity to share the Sept.12/Sept.19, 2016 issue of TIME magazine, the cover story: “The Exercise Cure; The surprising science of a left-changing workout”.

Here are some of the parts I was going to share:

“Doctors, researchers, scientists – even ancient philosophers – have long claimed exercise works like a miracle drug. Now they have proof…”

“But as time goes on, paper after paper after paper shows that the most effective, potent way we can improve quality of life and duration of life is exercise.”

“…many positive changes occur throughout the body during and right after a workout.”

‘”It’s unbelievable.” If there were a drug that could do for human health everything that exercise can, it would likely be the most valuable pharmaceutical over developed.’

“The consequences of a sedentary life are as well documented as they are dire.”

“…the scientific benefits of exercise – slower aging, better mood, less chronic pain, stronger vision, the list goes on [101 times, right?] – are real, measurable and almost immediate.”

“…nearly half of high school students don’t have weekly PE class, and only 15% of elementary schools require PE at least three days a week for the school year. The result: the majority of American kids and adolescents have so-called exercise deficit disorder.”

“…with the new data, exercise will one day be prescribed to patients.” [Like it isn’t already!]

“Think of all the different way s that you can sweat and you might be surprises that each falls into one of just two categories.”

“But only 20% also do the other type, strength training.”

“That’s why things like yoga, tai chi and Pilates – not just pumping iron – are excellent forms of strength training.” [Did he say TAI CHI!!! – the ‘Perfect Exercise’!!!]

“In addition to the heart, muscles, lungs, and bones,s scientists are finding that another major benefit of exercise might be the brain.” [Might be! That horse has left the barn – search ‘brain’ on this Blog.]

“I always tell people that exercise is regenerative medicine – restoring and repairing and basically fixing things that are broken,…”

“For all it’s merits, however, exercise is not an effective way to lose weight, research has shown.” [Old news, search this Blog for ‘weight loss’]

“What’s more, emerging science suggests that it doesn’t take much movement to get the benefits.”

“…for decades, people with certain diseases and even pregnant women were advised not to exercise. [Buy mainstream medicine] ow scientists know that far more people can and should exercise.”

I was going to share all of that but I have to get to the gym real quick before going to teach Tai Chi class at Legion Park (see photos above:-). Have a wonderful day… I think I will take a break from Blog Posts on Exercise…

 

 

 

 

 

September 21, 2016

101 Benefits of Exercise.100

Filed under: Exercise, Uncategorized — Tags: — doctordilday @ 12:20 pm

Research overwhelmingly shows that regular exercise lowers the risk for many diseases, enhances the functioning of virtually every physiological system in the human body and improves psychological well-being.

100. Improves heat tolerance. (Like many other benefits, you don’t even know you need it until you need it:-)

I will be Posting a benefit every day – well, most days – from a list put together by Dr. Dave Phillips, M.D. He is an M.D. from Atlanta, GA who specializes in Sports Medicine. As a former All-American swimmer he knows a few things about exercise. He is also on the JuicePlus+ Health Advisory Board. He is also all over YouTube doing videos on JuicePlus+, exercise, and other health-related topics.

You can be healthier: this is list of ways exercise affects the body; think of them as motivational if you like.

September 20, 2016

Wild Tomato Plant

After a whole summer of not growing worth a darn, it now decides it will flourish (stuffed in a shady corner and practically forgotten)!

September 19, 2016

101 Benefits of Exercise.99

pinetree1

Research overwhelmingly shows that regular exercise lowers the risk for many diseases, enhances the functioning of virtually every physiological system in the human body and improves psychological well-being.

99. Increases the diffusion capacity of the rings, enhancing the exchange of oxygen from your lungs to your blood.

I will be Posting a benefit every day – well, most days – from a list put together by Dr. Dave Phillips, M.D. He is an M.D. from Atlanta, GA who specializes in Sports Medicine. As a former All-American swimmer he knows a few things about exercise. He is also on the JuicePlus+ Health Advisory Board. He is also all over YouTube doing videos on JuicePlus+, exercise, and other health-related topics.

You can be healthier: this is list of ways exercise affects the body; think of them as motivational if you like.

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