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Are You Getting Enough Sleep?
Some of us feel that sleep is a luxury. Demanding jobs mean getting up early, and for some of us going to bed early feels like you’ve lost the day, so we compensate by sleeping less. But is that good enough? The oft-cited optimal level of sleep for an adult is the magic eight hours. However, individuals vary in their sleep needs from as little as five hours to as much as ten hours per night. Feeling drowsy during the day might mean you’re not getting enough winks, so how can you tell if you’re sleeping too much or too little?
A recent study conducted at the University of Westminster has concluded that there are people who are at their best and who are ready for action first thing in the morning, and another group who just cannot do mornings well. This may seem obvious, but why are some people early birds, and others night owls? The group who were awake early in the morning was found to have higher levels of cortisol, a stress hormone, than those who prefer to sleep in. The results of this study indicate that there may be a physiological difference between early risers and late sleepers. The difference in cortisol levels may also contribute to different temperaments between the different sleep groups. Those who awaken early in the morning, tend to be busier and more concentrated, but are also angrier and have less energy at the end of the day than their late-rising counterparts. In late-riser group, people are more likely to be relaxed and less busy. Cortisol is a hormone known to affect both mood and concentration. While it’s hard to specify an ideal time to get up in the morning, if you’re feeling stressed there is an increased chance you’ll feel better if you add an extra half an hour of sleep to your night.
What about the effects of sleep deprivation? It is well known that sleep deprivation can be dangerous, especially if you are driving or using heavy machinery. The effect on driving may be as dangerous as driving under the influence. Not sleeping enough can also suppress your immune system and increases your perception of pain.
Most scientists believe eight hours of sleep is a safe amount and is enough to function comfortably. If you’re alert during the day, then chances are you’re sleeping enough. However if you feel a dip during the day, then even a 10- or 15-minute nap can make a big difference in your concentration and performance. If you can’t get enough sleep on a certain day, you can always make it up afterwards. Sleep longer by going to bed earlier, sleep in on the weekend or even take a nap to help to replenish the sleep debt left. In general, however, try to have a regular sleep schedule to keep your body as rested and ready-to-go as possible.
10 Thoughts on Whole Living, March
by Jacqueline Gentilesco, Whole Living Magazine
1) When you need to find your way, check your roots.
2) Your body knows how to heal itself; just give it the right tools.
3) Beauty is a mosaic, not a mind-set.
4) Wouldn’t it be boring if the journey threw no curves?
5) Make eating more sensory: Think about experiencing texture and aroma as well as taste.
6) Flaws build character, not shortcomings.
7) Collect and curate simplicities that lift your spirits.
8)Challenge your brain the way you do your body.
9) If you can’t stay, smile as you walk by.
10) Amuse and enrich your palate with varied, colorful foods.
The Right Desk Chair Makes All the Difference
For the majority of us who work in office and at desk jobs, we spend a great deal of time sitting down. While sitting for most of the day seems pretty low risk compared to other occupational hazards, sitting in the same position all the time can stress the structures of the spine, and may result in injuries to the back, neck and even the wrist. It is important to find an office chair that is ergonomically designed to support the lower back and promote good posture. An ergonomic chair cannot only prevent injury and pain in the back, but it also maximizes your function at work.
When looking for the right ergonomic chair for you, it is important to find one suited to your needs. With so many ergonomic office chairs on the market, it’s important to research them, since there is no single chair that could be labeled the “best.” There are specific features that should be considered when looking for a desk chair, such as adjustable seat height. Your feet should be flat on the floor with your thighs at a horizontal position, and your arms should be even with the height of the desk. Having an adjustable arm rest is also beneficial, since users can rest their arms and relax their shoulders, which can eliminate significant tension while working. You should also look for a chair with a seat that has sufficient width and depth to support any user. While working, you should be able to sit with your back resting against the back of the chair. In addition, the back should also be adjustable in its tilt forward and backwards.
One big issue about working at a desk all day is that many chairs are not designed to support the lower back. Support for our lumbar spine, or our lower back, is very important. Our spinal curvature has an inward curve in the lumber spine, and sitting for too long without supporting it will lead to slouching and straining the structures of the lower spine. An ergonomic chair must offer lumber support and adjustment, so the user can fit the chair to the inward curve of the lower back.
Additional things to also consider are the seat material: is it comfy? An ergonomic chair with a swivel on the chair can help you reach different areas of your desk without strain.
After researching the properties of the ergonomic chairs on the market, you need to consider your specific job and what functions you need to perform. Consider your priorities and properties you need for your ergonomic chair. Once you’ve decided on the chair for you, explore stores to try the chairs out. See if they’re comfortable and meet your needs. Shop around, both online and off to make sure you get the best price and quality out there. You might also want to consider alternative ergonomic chairs, such as kneeling or saddle chairs and even the exercise ball chair.
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Headaches: Not An Advil Deficiency
While a wide variety of over-the-counter and prescription medications have been developed to relieve this pain, they generally do little to address the underlying cause of the problem. In addition, many of these compounds can have unwanted side effects, particularly if they’re used often, over a prolonged period of time or in combination with other medicines. A growing awareness of both the limitations and risks of pharmaceuticals has led many headache sufferers to explore alternative approaches to managing them, including chiropractic.
Understanding Headaches
Headaches occur for many reasons and can vary greatly in their intensity and duration. Chiropractic physicians most commonly encounter three types of headaches in their work:
· Tension headaches are brought on by unrelieved muscular contractions in the head, neck and shoulders, usually as a result of stress that cannot find an outlet. These muscular contractions can themselves become the source of broader tension and stress throughout the body, setting in motion a feedback loop that eventually produces a headache.
· Migraine headaches are sometimes referred to as vascular headaches because they happen when blood vessels in the head suddenly expand, or “dilate”. However, we know that the nervous system and genetic factors are also leading contributors. Sufferers report a wide range of triggers and related symptoms. Research into the exact cause of migraines is ongoing, and the condition has stubbornly resisted efforts to find a pharmaceutical “silver bullet”.
· Cervicogenic headaches are produced when pain begins in the neck or back of the head and is referred to the forehead or the area behind, in and around the eyes. Trauma, chronic tension and disease are some of the more common initial sources of neck pain that is referred to the head. Trigger points in the neck, shoulder blade and spine may also be sources of these headaches, though they can be much more difficult to identify.
How Chiropractic Can Help
There is a large and growing body of medical research that suggests chiropractic care can be effective in preventing or reducing the frequency and severity of headaches. Chiropractic manipulation of the spine and neck is used to improve the alignment of the spine and relieve muscle tension. It also reduces nerve irritation and improves vascular flow. Your chiropractic physician may also include massage and other therapies as part of a well-rounded treatment plan. We will likely suggest exercise, stretching and relaxation techniques as well as nutritional strategies designed to help prevent future headaches.
If you or someone you know is looking for lasting relief from chronic headaches, we encourage you to call your doctor of chiropractic today. The sooner you make the call, the sooner we can help you put an end to the suffering.
What is Torque Release Technique?
Torque Release Technique (TRT) is a chiropractic technique that focuses on the “tuning pegs” of your spine. As the tuning pegs are adjusted, tension from the central nervous system is released . The goal is to remove interferences in the nervous system so that you can express your full potential.
To illustrate, imagine a guitarist. As she begins to play a guitar, she notices a note out of tune. She then focuses her attention to adjusting the tuning pegs to tune her guitar. She tunes and plays until she finds the right note. Now imagine your spinal cord as a guitar string. It is a thick string of electricity-conducting jelly, and the frequency at which it is functioning is determined by the amount of tension placed on either end of the spinal cord. The amount of tension on the cord determines the tune that your body will play. There are tuning pegs located at both ends of your spine: at the top are your cranium and neck and at the bottom are your sacrum and coccyx (the tailbone).
This model realigns the two types of information that travel the spine: The first type is a fast-acting message which consists of a flash of electricity that carries information up and down the spine to respond to immediate life situations. The second type consists of a “low-grade” frequency, which determines the “mood” or the overall “tone” of your central nervous system. This correlates with your consciousness, awareness and mood.
After Torque Release adjustments, people have reported feeling lighter and looser, having clearer vision, experiencing emotional releases, and having a general sense of well-being. In essence, TRT tunes your nervous system so that it can release and reduce tension, thereby allowing your body to self-correct and play the song it was meant to play.
Chiropractic & Massage for Migraines
Migraine sufferers have to endure a pain that is recurring, severe and can last up to 72 hours. Warning signs such as an “aura”, which is a type of visual disturbance, and nausea, sometimes accompany migraines. Many sufferers find that conventional medicine and prescription drugs offer little relief from their condition, and many are turning to alternatives methods of treatment in order to manage the pain. One such alternative is chiropractic treatment.
A holistic approach to pain relief, chiropractic treatment focuses on aiding numerous health issues through massage, spinal manipulation and adjustment of the body’s soft tissues and joints, predominantly in the back. But is it effective against migraines?
In February 2000, a study published by Dr. Tuchin et al. [1] cited the possible benefits of chiropractic treatment in alleviating or easing both the pain and frequency of recurring migraines. The study used a sample of 127 migraine patients, all of whom suffered from at least one migraine per month; this sample was divided into two groups – one control group who received inactive treatment, while the other group received chiropractic treatment, focusing on aligning and treating specific areas of vertebral swelling and misalignment. The study concluded that those who received chiropractic treatment experienced subsequent improvement in the duration of the study, showing reduced pain and frequency of their migraines within two months of treatment. The latter group also reported a decline in the need of migraine medications. Further results from the same study found that one in five sufferers from the chiropractic treatment group had a 90% reduction of migraine frequency, while 50% found significant improvement in the severity of their migraines.
Recent studies conducted by R. Bryans et al. published in 2011 [2], concluded that chiropractic care, including spinal manipulation, were found to improve both cerviocogenic headaches as well as migraines. A systematic literature search on controlled clinical trials on the topic of migraines and headaches involving chiropractic treatment, published through August 2009, was conducted using a selection of medical and alternative therapy databases. Research found that chiropractic treatments such as spinal manipulation and massage could significantly help patients who suffer from chronic or episodic migraines, whereas sufferers of tension-type headaches did not respond to such treatment.
While using alternative methods of treatment such as chiropractic care can help sufferers to gain more control over their migraines, it should be treated as another form of support or extra help, instead of completely overlooking conventional medical care.
[1] P.J. Tuchin, H. Pollard, R. Bonello, A randomized controlled trial of chiropractic spinal manipulative therapy for Migraine. Journal of Manipulative and Physiological Therapeutics, Feb. 2000: Vol. 23, No. 2, pp91-95.
[2]R. Bryans et al., J Manipulative Physiol Ther. 2011 Jun;34(5):274-89. doi: 10.1016/j.jmpt.2011.04.008.
Can Chiropractors Help With Your Carpal Tunnel Syndrome?
Carpal Tunnel Syndrome (CTS), named from the carpal bones in the wrist that form a tunnel around the nerve leading to the hand, is an injury usually caused by repetitive and forceful movements that result in swelling around the tendons and pinching of the median nerve, causing painful tingling, lack of muscle strength and control in the hand, and pain shooting from the hand up to the shoulder. CTS is a risk to most workers, such as those who work on the computer and also store and assembly line workers, who receive micro-traumas to their hands and wrists on a daily basis due to awkward positioning, forceful and repetitive movements, and stressful activity. [1,2]
The usual treatment for Carpal Tunnel Syndrome can extend to heavy medication and surgery, however there are alternative methods of treatment that can alleviate the symptoms and effects arising from CTS. Chiropractic treatment for CTS has been studied against conventional non-surgical medical treatment by Davis et al. [1] and was found to be effective. This offers an alternative to sufferers who are intolerant to ibuprofen, or those who simply wish to avoid treating with medication.
The median nerve in the wrist, which when trapped causes Carpal Tunnel Syndrome, connects to the spinal cord through the openings in the bones in the areas around the lower neck. If these bones in the spinal cord lose their ordinary position or motion, this can cause problems in the wrists or fingers. Through chiropractic treatment, these bones can be reset to the correct position and can help to treat CTS.
If Carpal Tunnel Syndrome is detected early, then surgery can be avoided, and chiropractic treatment is the leading method of non-surgical treatment. Chiropractic treatment usually involves various methods [3], with a combination of rest, ice, ultrasound, and electrical stimulation, including:
- By chiropractic manipulation therapy of the elbow and upper spine, where the joint’s soft tissue undergoes manipulation [4];
- Nutritional supplements in the diet such as B6, a vitamin that has had long-term promotion in its treatment of CTS;
- Electro-acupuncture treatment; bracing, a technique that has had extensive success, by limiting extension and flexion in the hand, and with compression on the median nerve may encourage recovery and ease the swelling in the tendons;
- Exercises for the wrist and hand designed to encourage recovery;
- Reassessing the ergonomics of the work place to minimize stress the best way as possible.
Recent studies, such as that by J. Burke et al (2007)[5], concluded that using manual therapy intervention such as soft tissue mobilization (STM) has been found to help improve the signs and symptoms of CTS, with improvements to nerve conduction latencies, wrist strength and motion.
Carpal Tunnel Syndrome can become a serious health problem, and if left too long may require surgery. If it’s caught early, then chiropractic treatment is an effective, drug-free method to ease the symptoms and pains caused by CTS, and provide long-term relief from CTS.
References
[1] P.T. Davis et al., J Manipulative Physiol Ther. 1998 (Jun);21 (5): 317-326 (1998)
[2] R.Valente and H. Gibson, J Manipulative Physiol Ther 1994;17(4):246–9 (1994)
[3] R. Perez de Leon & S. Auyong, J Chiropr Med. 2002 Spring; 1(2): 75–78. (2002)
[4] P.T. Davis and J.R. Hulbert, J Manipulative Physiol Ther 1998;21(5):356–62 (1998)
[5] J. Burke et al., J Manipulative Physiol Ther. 2007 Jan;30(1):50-61. (2007)
Is Going Barefoot a Prescription for Fewer Running Injuries?
The latest in performance footwear isn’t on display at America’s elite university track programs. Nor will you find it on the pitch at professional soccer games. You won’t see it on the baseball diamond, basketball court or football field either. Why not? Because the most recent innovation in athletic shoes (at least among a small but growing community of hardcore running enthusiasts) is… not wearing any at all!
The “Back to Basics” Movement
For a majority of runners either considering or actively experimenting with barefoot running, it’s not about trying to rediscover their inner caveman. Rather, these individuals are looking for ways to improve comfort, reduce wear and tear on their bodies and add years to their running lives. A 2009 bestselling book called “Born to Run”, written by Christopher McDougall, evangelizes barefoot running and ties many of our species’ running-related maladies to the use of shoes. But does running barefoot actually solve the problem? And do the obvious risks outweigh the potential benefits?
What Does Science Say About Running Barefoot?
The idea is controversial among medical researchers and healthcare providers as well as among runners themselves. At the center of the debate is our understanding of the musculoskeletal system and the biomechanics of running, and it’s fair to say that the evidence today doesn’t point clearly in one direction or the other. In fact, the leading researchers on the topic at Harvard University’s Skeletal Biology Lab are careful to point out that none of the information they present is meant to answer questions about how people should run and whether running barefoot or with shoes is any more likely to cause(or prevent) any particular type of injury. So if you’re thinking about adopting the barefoot running lifestyle yourself, it’s worth considering a handful of points about which there seems to be some general agreement:
- We run much differently when we wear shoes. For example, long-time shoe wearers (that’s most Americans) tend to take longer strides and land further back on the foot, producing a harder heel strike that would be uncomfortable or painful without shoes. Shoe wearers also generally lean forward more. By contrast, experienced barefoot runners are far more likely to have a forefoot or midfoot strike and will tend to run in a more upright position.
- The differences in running style mean that impacts and stresses are distributed and absorbed differently by the body. Research suggests that the hard heel strike creates a higher-frequency impact that tends to move upward through a runner’s bones, while the lower-frequency impact of landing on the forefoot travels through the muscles and soft tissue.
- The fact that most Americans wear shoes from an early age means that our bodies adapt to it. And we probably adapt in a couple of different ways. Not only do we learn to move differently when we have shoes to absorb the impact and protect us from cuts and scrapes, we also strengthen (or weaken) different parts of our bodies in the process. If you’ve “grown up” running in modern athletic shoes (which enable long strides and hard heel strikes), it’s unlikely that your feet and calves have the same muscle strength as a those of an experienced barefoot runner. It’s also unlikely that you have the same sorts of calluses.
- Just because we’ve walked and run in shoes for most of our lives doesn’t mean we can’t do something different, but it does mean that we should be smart about making a change. The last thing you want to do is to inadvertently increase the risk of some types of injury in the course of trying to prevent others (upping the odds of sprains, strains and tendonitis to reduce the likelihood of stress fractures, for instance). It takes time for a runner to adjust his or her form and for the body to make its own adjustments. For this reason, it’s important to make a gradual change and pay close attention to your running technique. Your own body will provide some feedback on your progress, but education and common sense should play a central role in helping you set appropriate goals and expectations.
- Whether you choose to run in shoes or to run barefoot, good form matters. And it matters a lot. Countless coaches and trainers have gone on the record saying that bad form contributes to more running-related injuries than any other single factor. Dr. Daniel Lieberman recently provided a wonderful quote to Gretchen Reynolds of the New York Times:
“Humans may have been built to run barefoot, but we did not evolve to run barefoot with bad form.”
If you’re a runner looking for a healthier approach–especially if you are experiencing pain or have a history of injury, your chiropractic physician can help! As experts in diagnosing, treating (and, even better, preventing) muscular and skeletal problems, chiropractors use a variety of proven techniques to relieve pain, promote healing and improve performance. Best of all, they can help keep you running at your best! Call our office today to make an appointment.
References & Resources
Lieberman, D., et. al., Biomechanics of Foot Strikes & Applications to Running Barefoot or in Minimal Footwear. Harvard University Skeletal Biology Lab. Accessed August 2011.
http://barefootrunning.fas.harvard.edu/
McDougall, Christopher, “Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen” 2009.
Reynolds, Gretchen, “Are We Built to Run Barefoot?”. The New York Times. June 8, 2011. Accessed August 2011.
http://well.blogs.nytimes.com/2011/06/08/are-we-built-to-run-barefoot/
Which type of yoga is right for you?
Yoga is becoming a more and more popular activity in the Western world today. The number of places holding Yoga classes of many different types is on the rise. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga and many more it can be easy to get confused. This article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.
Hatha Yoga – In Sanskrit (an ancient classical language of India) “Ha” means “sun” and “tha” means “moon”. This type of Yoga is a relatively slow paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don’t know any of the asanas (poses). Like all types of Yoga, Hatha Yoga aims to unite the mind, body and spirit.
Ashtanga Yoga – Ashtanga means “eight limbs” in Sanskrit. It’s a fast moving, intense style of Yoga based on a progressive sequence of asanas, synchronized with the breath. Ashtanga Yoga can be quite physically demanding as you constantly move from one asana in the sequence to the next. You’ll find that it will improve your stamina as well as your flexibility and strength.
Power Yoga – This is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.
Iyengar Yoga – This type of Yoga is based on teachings by B.K.S Iyengar and concentrates on the correct alignment and form of the body. Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body in the different poses.
Vinyasa Yoga – Vinyasa means breath-synchronized movement and is another fast paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice each pose is balanced with a counter pose.
Bikram Yoga – Otherwise known as “Hot Yoga”, Bikram Yoga is practiced in a room heated to 105 degrees, with a humidity of around 40%. A sequence of 26 poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature most people sweat a lot during the class and this helps to cleanse the body of toxins.
If you’re just starting out or have never done any Yoga before, you may want to try a few different types of yoga to find out what you like best. Remember, there’s no rule that says you have to stick to one type of Yoga.
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