With the sun shining and temperatures warming up, many of us turn our thoughts to getting outside, gardening and firing up the BBQ.  But let’s think about swimming!

Yes, swimming!  Many of us enjoy frolicking in the pool with our son or daughter and a rousing game of Marco Polo or just cooling off from the summer heat.  Maybe playing in a swimming pool brings back fond memories of when you were 10 waiting for school to close for the summer.

But did you ever think of the health benefits of swimming?  It is unmatched by almost any other sport.  Swimming works the whole body like almost no other form of exercise.  Swimming uses all the major muscle groups while toning the upper and lower body.  It improves cardiovascular conditioning, muscle strength, endurance, posture and flexibility.   It improves the body’s use of oxygen without overworking the heart.  As you swim longer, you can reduce your heart and respiratory rate making blood flow to the heart and lungs more efficient.  It can improve blood pressure by lowering or preventing high blood pressure.  There is a low risk of injury as there is little or no stress on joints, bones and connective tissues.  By regulating breathing, swimming can be extremely relaxing and therefore a stress reliever.

Do you have a plan to lose weight this summer?  Try swimming.  Swimmers burn as many calories in one hour as a runner who runs 6 miles in an hour.

Swimming is also a low impact exercise.  It is especially beneficial for pregnant women and the elderly.  It can help strengthen shoulder and abdominal muscles.  It relaxes stiff muscles and joints as it is not weight-bearing and increases circulation.

So, how do you get started on a swimming/exercise program?  First, contact your favorite Indianapolis chiropractor.  He can advise you on the proper way to get started especially for your particular health issues.  Beginners should start at 12-20 minutes of exercising in a pool.  Begin with freestyle swimming and gradually work up to the backstoke and butterfly.  Each different style uses different muscles and you will learn what works best for you and is the most comfortable.  If swimming is not your thing, simply treading water can tone your arms and legs.  You can also use the walls of the pool to kick your legs and do leg lifts.  Check out water aerobics classes or a synchronized swimming class that can be fun to do with friends.

So, the next time you are thinking of ways to cool off when the thermometer reads 80 degrees, think about a plunge in a swimming pool.  Not only will you feel cooler, you will be doing your body good.

You have 24 movable bones in your spine called vertebrae.  Whenever two of these vertebrae bones come together at an articulation or joint, there can be movement.  There can be too little movement or too much.  Since joints in your spine are so close to your spinal cord and nerve roots, too much or too little joint motion can have serious effects.  This aberrant motion is called a subluxation.

The key to comprehending the global pathological effects of the subluxation complex lies in understanding that the structural component (decreased or aberrant motion and/or slight static or dynamic facet joint misalignment – Kinesiopathology) results in both increased nociceptive input into the Central Nervous System (most of which is subconscious or asymptomatic) and decreased proprioceptive (mechanoreceptor) input into the CNS (afferent neuropathology) that also occurs subconsciously or asymptomatically.  A facet joint is an articulation between vertebrae where most of the stress or load bearing weight is applied.

Once it is established that both symptomatic and asymptomatic subluxation complex result in increased nociception and decreased proprioception and that these changes contribute to a chronic increased stress response and a state of chronic catabolism in the host (pathophysiology – allostasis), the concept of subluxation complex leading to or contributing to global physiological changes that make the host more susceptible to disease and illness becomes scientifically sound.

The aberrant motion and alignment (kinesiopathology) associated with the subluxation complex also leads to joint and muscle degeneration(myopathology, connective tissue pathology and biochemical changes) and motor control errors in the vestibulospinal tract (efferent neuropathology), resulting in decreased strength, balance, and coordination, which in turn lead to increased susceptibility to both injury and degeneration.

Increased nociception can lead to sensitization of the nociceptive pathways both peripherally and centrally via the process of synaptogenesis or neuroplasticity.  This sensitization process results in lowered firing thresholds and has been documented to lead to allodynia (non-noxious stimulus like light touch resulting in pain).  Again, it is important to understand that an increase in nociception does not necessarily mean an increased in conscious pain.  Pain is the cortical, emotional response to nociceptive information that reaches the cortex and there can be a great deal on nociceptive input that does not reach the conscious brain.  Nociception is the detection of noxious stimuli or stressors and the body responds accordingly by increasing the stress response and associated stress hormones, such as catecholamines(epinephrine/norepinephrine) and cortisol.  The metabolically compromising effects of a chronic increased stress response have already been documented.  Thus, subconscious or asymptomatic as well as symptomatic subluxation complex metabolically compromise the host and lead to decreased physiological function and concomitant decreased disease resistance and increased disease susceptibility.

The key to comprehending that subluxation complex can be eliciting metabolically compromising changes in the host without symptoms lies in understanding that the nociception, muscle spasm, vasoconstriction, and decreased proprioception associated with the subluxation complex are physiological processes and do not always reach the cortex  and provide conscious awareness.   This is why individuals can present with an initial bout of back pain and an x-ray examination reveals severe spinal degenerative  changes that have been taking place without pain or any other conscious symptoms for years.  Based on physiological, biomechanical and histological research we know that a joint that does not have proper motion and alignment is often asymptomatic.  The key to joint health and to proper proprioceptive and nociceptive neurology is proper joint motion and alignment.  This simply cannot be accurately determined by the presence or absence of symptoms alone.

Chiropractic is now scientifically proven;  proper structure of the spine is required for proper function of the nervous system as it relates to the control and regulation of global physiology and health.  Have a nice day.

Many patients who are also parents are often surprised when asked if they would like their son or daughter to be seen by the chiropractor.  However, chiropractic adjustments are becoming more and more accepted as a treatment method for children as young as newborn.  Parents, especially those that are chiropractic patients themselves are discovering the many benefits of chiropractic for their children.

Chiropractic care for children is quite different than that of an adult. Adjustments are tailored to the age and weight of the child.  Many times a sleeping child does not even wake up during the chiropractic exam or treatment.  Children in our clinic enjoy the chiropractic care and even look forward to their next visit.

It has been proven that all ages can suffer from subluxations or interference of the nervous system that help the brain keep in touch with the rest of the body.  A child’s first subluxation possibly occurred at birth.  Cesarean sections, forceps, natural childbirth and even the doctor’s hands can cause a subluxation. Even modern childbirth methods can put tremendous pressure on an infant’s spine.

Many infants and toddlers suffer from repeated ear infections and colic.  Since a baby cannot tell us what is bothering them, they display unexplained crying, a lack of appetite or interrupted sleep.  An impaired nerve supply can cause middle ears and Eustachian tubes to be susceptible to fluid buildup and infections.  Chiropractors are alert to the many ways that nerve interference can affect the babies’ health.

As children age, they learn to crawl and walk and run.  Along the way, they fall, they trip and they stumble.  A bandage and a “kiss on a boo-boo” may be comforting but what about any unseen injury to their spines?  An untreated subluxation as a child can set the stage for problems later in life.  Regular checkups with a chiropractor are essential during this stage of rapid growth and development.

Older children suffer so-called “growing pains” that may be common and normal.  However, with puberty, children suffer a list of nonspecific aches and pains and muscle spasms.  Some of these may resolve themselves as a result of a child’s body adapting to growth, however, some pain can be attributed to uneven leg length, unbalanced hips or other spinal issues that obviously will not go away on their own.  A visit to the chiropractor can help assure proper growth.

We all have high hopes for our children.  Raising children is a huge responsibility and we want them to be happy and healthy as they grow and reach their full potential.  As parents, you make many choices on their behalf.  Before subjecting your children to drugs, ear surgeries or antibiotics, wise parents call us at the Meridian Chiropractic Clinic.

At Meridian Chiropractic Clinic, we get the same question over and over again.  Should I use heat or ice?

There doesn’t seem to be a consistent answer.  Go to a 24-hour medical facility and they will tell you heat is best.  The emergency ward of a hospital will advise alternating heat and ice.  And drugstores are filled with heat packs, liniments, ice bags and even creams that start out hot and then end up cold.  How are you suppose to know which would be most effective for you particular pain?

There is a definite difference between the application of  heat or ice and the circumstances which surround both.  Dr. Jeff Yoder DC will most often recommmend the application of ice along with your chiropractic treatment.  The conditions that require ice involve extreme pain or swelling.  Most often we use ice in the clinic to calm an irritated nerve or decrease inflammation.  Ice is incorportated many times if your pain is new or fresh or what we call in the “acute” stage or a re-aggravation of an old injury that has flared up.

Ice can bring relief by constricting blood vessels in the painful area and thereby decreasing the swelling and pressure and consequently the pain.  Ice can also decrease the possibility of internal bleeding occurring in the muscles and ligaments which appears as a bruise.

Ice also stabilizes the injured tissue and allows the chiropractic treatment to bring about a quicker response and relief to the nerve pressure and, consequently, your pain.

Applying ice can be in the form of ice cubes in a baggie or frozen vegetables…no need to buy fancy drugstore icepacks.  Just be sure to never apply ice directly to the skin as frostbite can be a real threat.

So, when should you supply heat?  Heat is used primarily for maintenance of an existing or ongoing problem or that has been addressed already with several chiropractic treatments.  Applying heat to a new irritation probably feels better and more soothing but actually has the ability to make the problem worse.

So, in conclusion, if you are ever in a situation where you are trying to decide whether heat or ice will better help you….use the ice until you can call us at Meridian Chiropractic and make an appointment.

Your Indianapolis chiropractor can tell you that vitamin needs depend primarily on age, health and lifestyle.  Children need fewer supplements that adults.  The elderly, particularly those with special medical conditions or special diets and pregnant women or those planning to become pregnant all have special vitamin needs.  If your lifestyle includes a lot of restaurant eating and minimal exercise, you probably are in need of some kind of vitamin supplement.

So how do you know?  A recent issue of Women’s Day magazine published a guide that might answer some questions on what to take (or skip) to protect your health for many years.

   1.  I think I eat pretty well.  Do I need to take a vitamin supplement?

• Possibly.  Most experts agree that if you eat a wide variety of fruits and vegetables, whole grains, protein and low-fat dairy products, you can skip the vitamin.  However, be honest with yourself. Experts say that most of us overestimate how well we really eat so taking a multivitamin can’t hurt.  In fact, a recent USDA report said that most Americans consume too few of what is necessary to insure we get the essential vitamins our bodies need.  Adding a supplement can provide a base or insurance if we miss a day.

  2.  Are there supplements that every woman should take?

•  Yes.  Many healthcare professionals now recommend that all women should add extra calcium and vatamin D as it is difficult to get the right amounts in your diet each day.  These are linked to strong bones and teeth and a decreased risk of heart disease and cancer.  Women are 5 times more likely to develop osteoporosis than men.  Most women need 1,000 mg of calcium daily and a glass of milk only provides 300 mg.  Also, dark sodas, alcohol, and coffee all deplete the body’s store of calcium.  Vitamin D aids in the absorption of calcium.  Our bodies can make vitamin D from exposure to sunlight but because of weather variables and sun protection, there is a chance that you are not getting enough.  So, look for calcium supplements with vitamin D added.

  3.  Can supplements boost my energy?

•  Research has shown that the B vitamins, especially B12, aid in brain function, boost energy levels, and strengthen the immune and nervous systems.  However, as much as two-fifths of us have low B levels but a simple multi-vitamin can provide what is needed.  Also, levels of vitamin B in the body drop as we age, so anyone over 50 should consider adding this to their diet.

  4.  I am a vegetarian.  Do I need a supplement?

• Maybe.  You may be low in Vatamin B12 and iron, as both are found in meats.  Again, a simple multivitamin can provide the body with the recommended amounts of the B vitamins.

    5.  Are plant based vitamins better than synthetic?

• Plant based vitamins are ones that are made by grinding whole foods into pills or powders.   The claim is that these are better as these are nutrients in a more natural form.  However, these vitamins do not work any better than others and are generally quite a bit more expensive.

These are just a few answers to some of the most asked questions.  One added method to determine your vitamin needs is to research the recommended daily guidelines for your age, general health and lifestyle.  Then compare that to your courrent dietary habits and that should help you determine what vitamins you may be lacking.  But remember…

Foods, not pills, are still the best way to get the essential nutrients the body needs. So, reach for that fresh orange or strawberry or blue berry instead of a vitamin supplement.

Dr. Fabrizio Mancini is currently the president of Parker Chiropractic College in Texas.  He is a pillar in my profession.  You will enjoy what he says about self-healing and the benefits of chiropractic to your over-all health.

However, back pain complaints are 2nd only to the common cold when visiting a physician.  It is the 5th highest cause for hospitalization and the 3rd highest complaint that results in surgery.  And 56% of people suffering from back pain say that it interrupts their daily lives.

So, what are the most common causes of back pain?  There are 9 main causes and your Indianapolis chiropractor has a solution for all of them!

   1.  Sitting at a desk – did you know that sitting for long periods of time applies 40% more pressure on your spine than standing?

•   Solution – sit at a 85 degree angle leaning forward slightly making   sure computer screen is at eye level and get up and walk around for a minute every hour.

2.  Long commute – do you have a long commute or travel a lot for your job and do you find yourself slumping over the steering wheel especially if you are exhausted?

• Solution – be sure you are sitting a 90 degree angle and try not to stretch either arms or legs to reach the accelerator, brake or steering wheel.

3.  No exercise – 40% of all back pain is actually made worse by not exercising as back muscles become stiff and sore.

• Solution – take walks and stretch.  A little exercise can go a long way towards alleviating back pain.

4.  Eating habits – clogged arteries lead to back pain, affect circulation and add weight gain which can be stressful on an already sore back.

• Solution – eat whole grains, soy, nuts, fish, fresh fruit and vegetables.

5.  Carry a purse – a stuffed purse can be equal to any sports injury as your shoulders become unbalanced.

• Solution – carry the lightest purse possible using one that has no extra buckles, hardware or decoration.  The American Chiropractic Association recommends that a filled purse weigh only 10% of your body weight.  And remember to switch shoulders often.  (This applies to suitcases, backpacks and diaper bags.)

6.  Old mattress – if your mattress is 8 or 9 years old or you can’t even remember how old it is then chances are, it is too old and the cause of your back pain.

• Solution – to see if you mattress is the cause of your problem, sleep on a different mattress in your house for a couple of nights.  If you pain is the same, then your pain probably isn’t due to a mattress.

7.  Wear high heels or flip flops regularly - wearing high heels regularly causes a woman to arch her back and flip flops mean moving your feet from side to side with little or no support.  Both forms of footwear cause a shift in body weight and back pain.

• Solution – do not wear either for long distances and invest in cushy inserts.

8.  Ignore the Pain – trying to ignore the pain only has the potential to make it worse.  A body will inadvertently try to overcompensate using other body parts without you realizing it causing an increase in tension.

• Solution – relax that painful body part.

9.  Under the gun – if work or family pressures are building, your body will tend to clench up and can become permanent over time if muscles continue to stay tight.

• Solution - calm down, find something that makes you laugh.

A previous blog addressed the issue of neck pain.  Finding the cause and treatment of back pain is much the same.  Call us at Meridian Chiropractic Clinic.  Dr. Jeff Yoder will do a thorough examination and run a few tests to find the cause of your back pain.  Then, together you will determine if chiropractic is the right fit for you in the treatment of your back pain.

Experts used to say that your life span was largely genetic.  How long you live could be determined by the ages of your ancestors. However, things have changed and a few tips now could determine how long you live. If you exercise at least 30 minutes a day, eat lots of fruits and vegetables and avoid smoking and drinking, you can increase your chances to live to be 100 years old!

Here are 11 more tips from this Indianapolis chiropractor that might surprise you and that can have a definite impact on how many birthdays you can enjoy.

1. Don’t completely retire – many people work their whole lives with the goal to retire someday. However, to adopt a sedentary lifestyle can lead to weight gain and a rise in chronic diseases and shorten your life span. Dr. Yoder is not saying you need to continue to work 40 hours a week forever.  Just stay active….volunteer at local museums, elementary schools or hospitals.

    2.  Floss every day – you are probably wondering how taking care of your teeth can lengthen your life.  Flossing every day can reduce gum disease.  Gum disease can cause bacteria to enter the bloodstream that triggers inflammation that leads to heart disease.  So, flossing is not only good for your teeth and gums.  It keeps your arteries healthier.

    3.  Keep moving – exercise is the fountain of youth.  Exercise improves muscle mass, bone density, mood, mental sharpness and balance.  You don’t have to join a gym.  Walk in your neighborhood or at a mall 30 minutes a day.

    4.  Eat cereal for breakfast – we all know breakfast is the most important meal of the day.  But what you eat is just as important as when you eat.  Choose a cereal that is rich in fiber.  It helps the body maintain stable blood sugars throughout the day and lowers the risk of diabetes.

    5.  Six hours of sleep – sleeping regularly for 6 hours every night can add years to your life.  Sleeping is when the body regenerates itself and heals.

    6.  Eat whole foods, not supplements – people with high levels of certain nutrients (vitamin C, E and beta carotene) age better and live longer.  Go to the nutrition page of  the Meridian Chiropractic website to see what foods have these precious nutrients in them.  Avoid nutrient lacking foods such as white breads, flour and sugars.  A good rule to follow is….look for foods with color.  Eat lots of deep, rich colorful fruits and vegetables, whole grain breads and cereals.

    7.  Be more emotional – internalizing thoughts and emotions and dwelling on troubles can actually have an effect on life span.  Let it out and learn to roll with the punches.  Try yoga, meditation, taking deep breathes and laugh more.

    8.  Live like a 7th day Adventist – an Adventist believes that your body is a gift and only on loan to you so treat it accordingly.  No smoking, minimal alcohol and sweets.  Take care of your body…it’s the only one you have.

    9.  Creature of habit – stick to a routine.  Go to bed the same time every night and get up at the same time every morning.  Eat your meals at the same time every day.  If there is a change in routine, the body can have difficulty bouncing back especially if you are older and this can make you more susceptable to viruses and infections.  Babies thrive on routine….and so do adults.

    10.  Stay connected – enjoy regular contacts with friends and loved ones.  It can help avoid depression.  A friend will always “have your back” and will push you to take care of yourself.

    11.  Be conscientious – become more organized.  If you are persistant in your organization, you are more likely to follow doctor’s orders, take the right medication at the right time and have routine check-ups.  (a good place to start is at Meridian Chiropractic Clinic)

So if your goal is to live longer than your great-great grandfather, follow a few simple rules today and you just might be looking for a larger birthday cake for all 100 candles!

In a study, participants were divided into three groups.  One group received manipulations from a chiropractor, another group took pain medication such as narcotics, over-the-counter pain relievers and/or muscle relaxants and the third group began an exercise program.  After 12 weeks, 57% of those that met with a chiropractor reported a 75% reduction in pain and 48% of those people that started an exercise program reported the same results.  Only 33% reported a reduction of pain in the group that took the medications and pain relievers.  After one year, approximately 53% of the chiropractic group still reported at least a 75% reduction in the pain compared to just 38% of those that took medication.

The study also found that those using medication, even though experiencing some pain relief, found the need to use higher amounts of the medication and more frequently as time went on an that some prescription strength pain relievers were needed.  This raises the concern that prescription use in the U.S. could reach a crisis level.

Doctors of Chiropractic have long advised against the overuse of medication to treat pain.  Pain is your bodies alarm system.  It is telling you that something is not how it should be.  Silencing the alarm and not addressing the cause of the alarm is not a good solution.  Chiropractors promote drug-free methods in dealing with neck pain before relying on the use of any type of medication.  Patients need to be aware that there are natural, drug-free options when it comes to neck pain relief.

So, what causes neck pain and how can we at Meridian Chiropractic help you?  Your neck is the most vulnerable part of your spine.  Not only does it support a 10-12 pound head, maintain a gentle forward curve, and permit head rotation, but your neck must also allow for the free flow of nerve impuses to your head, face, hand and the rest of your body.  Besides discomfort and annoyance, neck pain can be a sign that something else is wrong.

Many everyday things can cause neck pain, such as watching TV, sitting at a computer, reading or falling asleep in a chair or on the couch.  The body’s response to stress is another common cause of neck pain….such as deadlines, traffic, work or family pressures.  Ever meet someone that is “a pain in the neck?”  Each of us is susceptible to people  and our enviroment and these perceptions can show up in the form of neck pain.  Some neck pain that results can resolve itself on its own but if it doesn’t, then further medical attention is indicated.

How do you know if you are a chiropractic candidate?  The first thing to do is call us and make an appointment.  A thorough examination by Dr. Jeff Yoder DC will determine if chiropractic care can help you.  Your chiropractor will perform many tests such as your ability to turn and bend, the muscle tone in the supporting muscles of the neck and the underlying structure of the spine may be tested.  These and many other tests are specifically designed to identify the cause and the location of your neck pain.  Your chiropractor will then have recommmendations and advise as to how chiropractic care can help you.

So, while chiropractic care cannot reduce the stress in your busy life, it can improve your ability to handle it and tolerate it.  And WITHOUT drugs or surgery!

So, we wipe the slate clean for the new year and make a New Year’s resolution. We all have them…..lose weight, exercise more, stop smoking, pay off debt or simply be a better freiend or spouse…..just to name a few of the top resolutions.

Your Indianapolis chiropractor can offer a few tips on how to accomplish some of these goals.

If you goal in 2012 is to lose a few pounds or a lot, here a few ideas to help you get started and realize your weight loss goal.
1. Personalize your goals – consider your own personal fitness level, your health, your available time and motivation
2. Aim for realistic weight loss – lose weight slowly. That doesn’t sound very appealing but the average person should only lose 1-2 pounds a week. Try and burn 500-1,000 calories more than you take in and youwill noice this weight loss and keep it off.
3. Focus on the process – make the most of the process of losing weight rather than the end result. Focus on changing daily behavior and habits rather than a set number of pounds lost or your ideal goal weight.
4. Think short term – consider weight loss on a daily basis. Setting a long term goal can be discouraging. Short term is a stepping stone for a long term goal.
5. Write it down – Write down what foods you eat daily and be honest. You may be in for a few surprises.
6. Pick a date – Decide when to start and stick to it. Consider work or school commitments, vacation schedule or any prior commitments that might sabotage your weight loss plan.
7. Start small – Smaller goals are easier to obtain and easier to stick to.
8. Setbacks – accept that there will be setbacks. Don’t stress over that piece of cake at the office party.
9. Evaluate weekly – weigh yourself weekly, not daily. Many people weight themselves daily and don’t see enough progress and tend to get discouraged.
10. Adjust goals – if you find you can’t stick to a particular diet or exercise regimen, then alter it accordingly. Find what works best for you.

An important part of any weight loss program and a common resolution is to begin an exercise program. Your Indianapolis chiropractor has a few suggestions for those that maybe haven’t laced up those sneakers in awhile.

1. Start slow – don’t start out planning to run a marathon. If you haven’t exercised in awhile, begin exercising in small steps. Don’t forget to warm-up and cool-down.
2. Set goals – compose 3 goals for yourself and post these on your fridge or mirror. It can be a great motivator
3. Trainer – if it’s financiallly feasible, enlist the help of a trainer who is qualified, experienced and can communicate with yhou especially if you are just starting out.
4. Buddy – exercise with a friend. It is always easier to stick to an exercise regimen if you have someone to share it with and it can be a lot more fun.
5. Chiropractor – always see a medical professional before starting any new exercise program. They can offer many tips and advice on what might work best for you.

One last New Year’s resolution that is always a good idea is to make an appointment at the Meridian Chiropractic Clinic for a check-up. If it’s been a few months or even years, call us. We might not be able to help you pay off a debt or get along better with your mother-in-law, but we can help get your year off to a great start.