Osteoarthritis

by Dr. Matthew Taylor DC | Aug 21, 2015 | Disease, Healthy Living Stories | 0 comments

Osteoarthritis

For decades, osteoarthritis has been considered a part of aging. But not anymore. Recent research points out that older people don’t have to suffer from osteoarthritic pain. And, surprisingly, people much younger than 65 can develop osteoarthritis.

Osteoarthritis

or degenerative joint disease, affects more than 20 million Americans and is more common in women than in men. The disease affects the cartilage – slippery tissue on the ends of bones that meet in a joint. Normally, cartilage helps bones glide over one another. In an OA patient, however, the cartilage is broken down and eventually wears away. As a result, instead of gliding, bones rub against each other, causing pain, swelling, and loss of motion. Although the majority of patients with OA are 65 and older, recent research shows that OA is not a by-product of aging. Family history of OA, being overweight, lack of exercise, and prior joint injuries are suggested as risk factors.

Symptoms include: steady or intermittent joint pain; joint stiffness after sitting, sleeping, or otherwise not moving for a long time; swelling or tenderness in the joints; and a crunching feeling or the sound of bones rubbing against each other.

One of the most common questions I am asked is how exercise affects. Exercise is one of the best forms of treatment and prevention. It strengthens the muscular support around the joints and improves and maintains joint mobility and function. In addition, exercise helps control weight and improve the mood and outlook – important factors influencing the severity of the symptoms. These are some tips on exercising with OA:
1. Low-impact or non-weight bearing activities, such as walking, stationary training, and lightweight training work best.
2. Use strengthening exercises if the key muscle groups that relate to the function of the joints are weakened by the degeneration. Examples include quadriceps strengthening and core exercises for the back.
3. If you are overweight, start exercising carefully, so as not to put too much stress on the knee and ankle joints.
4. Stair climbing, water aerobics, Theraband workouts, and similar exercises will help to keep the joints mobile without straining them.
5. Learn to read the body’s signals and know when to stop, slow down, or rest.

If OA pain is too great always consult your medical doctor or chiropractor for further instructions. Also make sure you are drinking plenty of water, eating well-balanced meals, and taking supplements to control the inflammation caused by and provide your body with the nutrients it needs. Supplements to consider include Glucosamine Chondroitin, Vitamin D, Calcium, and Magnesium. Good luck and stay active!

Healthy Living: Harnessing Stress

by Dr. Matthew Taylor DC | Jul 13, 2015 | Disease, Healthy Living Stories | 0 comments

Healthy Living: Harnessing Stress

Stress has become a fact of life, and for some, the daily norm. Although occasional stress can help improve our focus and performance, living with chronic stress can backfire by causing anxiety, depression, and serious health problems. Understanding who we are, knowing our major struggles, putting them into perspective, and taking action can help us deal with stress. The following strategies can also improve stress tolerance and help lessen the effects of stress on our health.

1. Think Positively: “Adopting the right attitude can convert a negative stress into positive”, said Hans Selye, author of groundbreaking work in stress theory. If having a difficult time try cognitive-behavioral therapy or biofeedback.
2. Get Out and Enjoy Nature: Studies show interacting with nature lessens the effects of stress on the nervous system, reduces attention deficits, decreases aggression, and enhances spiritual well being.
3. Smell the Roses: Aromatherapy, smelling essential plant oils, is recognized worldwide as a complementary therapy for stress related issues. Orange or lavender scents, in particular, have been proven to enhance relaxation and reduce anxiety.
4. Relax with a Cup of Tea: Research shows that drinking tea for 6 weeks helps lower post stress cortisol levels and and increase relaxation.
5. Laugh It Off: Self explanatory!
6. Build a Support System: Quality relationships are key to health and happiness.
7. Relaxing Power of Music: Music, especially classical, has been shown to decrease stress and anxiety and improve overall mood even in serious chronic disease sufferers.
8. Calm Your Mind: Techniques include meditation, prayer, breathing exercises, practicing non-judgemental awareness, and guided imagery.
9. Warmth of Human Touch: Virginia Satir, a famous American psychotherapist, once said people need 4 hugs a day to help prevent depression, 8 for psychological stability, and 12 for growth. Need something more then try a good massage therapy session.
10. Give Exercise a Shot: My personal favorite! Research shows many types of physical exericse can decrease stress and anxiety. Try weightlifting, running, walking, sporting games, tai chi, or yoga.

No matter what stress-relief methods you choose, make it a habit to use them – especially if you feel too stressed out to do it. As someone once said, the time to relax is when you don’t have time for it.

For Exercise Just Try Walking

by Dr. Matthew Taylor DC | Jun 18, 2015 | Exercise, Professionals | 2 comments

For Exercise Just Try Walking

Walking For Exercise

While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you too.

For Exercise Just Try Walking
You don’t need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment. A sedentary lifestyle has a debilitating influence on people’s health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:

1. Improves cardiovascular endurance
2. Tones muscles of the lower body
3. Burns calories (about 80 if walking 2 miles/hour, 107 if walking 4.5 miles/hour)
4. Reduces risk of heart disease

The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt your stride; they can also lead to pain throughout the body. Make sure the shoes fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking. Select shoes with plenty of cushioning in the soles to absorb the impact. Shop for sneakers at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise. When trying on shoes, be sure to wear them for at least 10 minutes at the store. Once you have purchased shoes, don’t walk them into the ground. Estimates vary as to when is the best time to replace old shoes, most experts agree that between 300 and 500 miles is optimal.

Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to eventually work up to 30 minutes, five days per week. Experts agree that to be considered “active,” adults should try to take 10,000 steps each day (pedometer can track you progress). The following tips can help you get started on your walking regime:

1. Move your arms freely, in coordination with the opposite leg
2. Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which will cause you to carry your weight improperly.
3. Don’t carry weights or dumbbells while walking. They are better used as a separate part of your exercise regime.
4. Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your doctor.
5. Walk briskly, with “purpose.” Simply sauntering while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

Eventually, depending on your age, you can build your target heart rate/pulse to either 120 beats per minute, or if younger, as many as 140 beats per minute. Use a heart rate monitor to check your progress or use the talk test (walk at a pace where you can still hold a conversation). For the average adult, a heart rate of 120 beats per minute would require walking at about 3 miles per hour.

Lastly, drink 10 eight-ounce glasses of water per day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. Sorry but coffee, tea, soft drinks, alcohol, diuretics/dehydrators don’t count. If you perspire while walking, you may need to drink even more.

Always remember, your body was made to move.