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boulder chiropractic nutrition and healthcare

A spoonful of health? Don't be taken for a fool...

 

In a world where 1 out of 4 is buying supplements to keep us healthy, we are forced to take a good look at what supplements actually do.

 

When 80% of their benefit is lost in pill form and the market is ridden with man-made supplements that our body does not recognize, they are more likely to be toxic than helpful. We have been preached at for years that antioxidants are good… but are they?!  Studies are showing that patients given low does of just 400IU/day of “antioxidants” such as ascorbic acid and alpha-tocolpherol (man made vitamin E and C) actually have HIGHER stroke and cancer rates…

 

The researchers were hoping to prove the opposite, but alas, risk rates popped through the roof…could you imagine believing in a vitamin as the researcher and having your work show the opposite, that it’s damaging to the body?! It must have been devastating, especially since we have been preaching them for so many years as a cure-all.

 

 

Why is This?

 

Ascorbic Acid is NOT vitamin C. It’s used as a preservative. With over 90% of ascorbic acid in this country is manufactured at a facility in Nutley, New Jersey. Owned by Hoffman-LaRoche, ascorbic acid is made from a process involving cornstarch and volatile acids. Most U.S. vitamin companies then buy the bulk ascorbic acid here. Occurring naturally, less than 20 mg of ascorbic acid in a potato can prevent scurvy. It can even cure it in its advanced state. Man made doesn’t. Read more about it here.

 

So How did We Get On This Discussion of Antioxidants Being Healthy?!

 

The idea of starving our body of oxygen is the first mistake. We can’t live without oxygen. Water is 85% oxygen, land is 40% oxygen, we need it to live and function… We breathe it in on a daily basis, our entire world revolves around it. So where did we get started thinking that it is bad and that instead, anti-oxidants are a good thing?

 

 

Studies show that stopping this intake will immediately save your body from the higher risks of cancers that is created by a high intake of antioxidants. They naturally come in foods, but not in high-dose man made pills. This is why our bodies rid themselves of it as soon as they can, vitamin B is eliminated in less than 20 minutes.

 

So why do we need free-radicals and oxidants again? Our bloodstream carries them to our heart, brain, and other cells of our body. Without them, and with taking anti-oxidants, we feel great for a few days as the oxygen in the blood is pushed into the cells, but wait a minute… Our blood then becomes oxygen deprived, and we start having higher heart attack and stroke rates.

 

So taking all those vitamins isn’t a great idea after all.. At least not for anti-oxidant qualities. As low as 400 units of Vitamin E by pill can increase your stroke rates by 65%. That’s pretty astounding…

 

 

Let’s Stick to the Basics.

 

 

If we need oxygen, we need Iron (to help carry that oxygen). This is the highest most likely missing element in our bodies (and diets). Secondly, we need vitamin D, which isn’t an antioxidant at all but a very important link to your immune system… Without living without these important vitamins, we couldn’t have learned what we need in order to live with health. We need vitamin C, in small doses, or we get scurvey. We need Iron, or we get oxygen deficiency anemia and heart issues.

 

The fear of free-radicals can be dismissed. Studies show that it is as important to healing as is oxygen. Our macrophages, or killer cells, use it to kill invaders and to burn them out as if burned with fire. With antioxidants, this can’t be done and we are susceptible to low oxygen levels and invaders. Ask anyone what vitamin they can’t live without and it should be OXYGEN because without it you can’t live.

 

So As an Athlete, What Should We Eat?!

 

Our bodies own natural food sources, fruits, vegetables, meat, proteins that are touched as little by man as possible. Pesticides, pills, foods with fillers in them, they are not food. We need healthy foods so our bodies can build itself with minerals, building blocks, and in the end, have the gift of health.

The most needed supplements aren’t man made ascorbic acid or Alpha-Tocolpherols, natural foods are better. If you need supplements, don’t take them for their anti-oxidant uses but good old Iron is a fantastic one to take if you can. Iron adheres to oxygen to hold it in our blood stream for transport. This is the most important vitamin we can use. Eat it naturally (red meat, seaweed) or take a whole food supplement and you benefit even more…

 

We have also learned that vitamin D is important, a fat soluble vitamin that isn’t a antioxidant, it is needed to fight illness and to battle invaders. Labeling each cell with a location of where it should belong, like a license plate, it’s needed to keep invaders at bay and to label where they are from so our bodies can maintain itself at optimal.

 

Save your money, add extra days to your life. Avoid buying man made supplements and especially those that are labeled as “anti-oxidants”.

 

We live at high altitude already.

 

Links/References:


StopCancerFund.Org


Omenn GS, Goodman GE, Thornquist MD, et al. Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. N Engl J Med. 1996;334:1150-1155.

 

Science Now’s Article : Antioxidants could spur tumors by acting on cancer genes.  Science 31 January 2014: Vol. 343 no. 6170 p. 477



alternative surgical care for back and neck pain

Often used for cooking, Tumeric, or “Indian Saffron” is one cooking spice that you can trade for your Ibprofen…containing the compound Curcumin, it is used in chinese and indian regions as a food additive and to also treat inflammatory issues.

 

Great Uses for Tumeric:

 

-Inflammation (of stomach, full body or new injury)

-Bruising

-Bleeding

-Chest Pain

-Inflammatory Bowel Disease

-Rhumatoid Arthritis

 

Tumeric and it’s curcumin may provide an inexpensive, well-tolerated, and effective treatment for many injured patients or those with inflammatory bowel disease (IBD) such as Crohn’s and ulcerative colitis, recent research suggests.

 

In a recent study, mice were given an inflammatory agent that normally induces stomach and intestinal inflammation or colitis. Instead they were protected when curcumin (tumeric) was added to their diet five days beforehand.

 

The Results:

 

The mice receiving curcumin not only lost much less weight than the control animals, but when researchers checked their intestinal cell function, all the signs typical of damage and inflammation were all much reduced.

 

How Does it Work:

 

While the researchers are not yet sure exactly how Tumeric achieves its protective effects, they think its benefits are a blend of antioxidant activity in addition to inhibition of a major cellular inflammatory agent (called NF kappa-B). Although Tumeric has been found to be safe at very large doses, it also showed turmeric was effective at a concentration as low as 0.25 per cent—an amount easily supplied by simply enjoying turmeric in flavorful curries!!

 

 

 

Additionally, for patients with arthritis, a study found that compared to phenylbutazone, it produced comparable improvements in the patient’s duration of morning stiffness  and it increased the length of their walking time. Joint swelling was reduced overall.

 

Spice it up and enjoy the benefits!  To learn more visit Here.

 

 

References:

 

  1. Calabrese V, et. al. Paper on curcumin’s induction of hemeoxygenase-1. Presented at the annual conference of the American Physiological Society, held April 17-21, 2004, Washington, D.C. 2004.
  2. Kang BY, Song YJ, Kim KM et al. Curcumin inhibits Th1 cytokine profile in CD4+ T cells by suppressing interleukin-12 production in macrophages. Br J Pharmacol 1999 Sep;128(2):380-4. 1999.
  3. Natarajan C, Bright JJ. Peroxisome proliferator-activated receptor-gamma agonists inhibit experimental allergic encephalomyelitis by blocking IL-2 prodeuction, IL-12 signaling and Th1 differentiation. Genes Immun 2002 Apr;3(2):59-70. 2002.
  4. Salh B, Assi K, Templeman V, Parhar K, Owen D, Gomez-Munoz A, Jacobson K. Curcumin attenuates DNB-induced murine colitis. Am J Physiol Gastrointest Liver Physiol. Jul;285(1):G235-43. Epub 2003 Mar 13. 2003. PMID:12637253.
  5. Shah BH, Nawaz Z, Pertani SA, et al. Inhibitory effect of curcumin, a food spice from turmeric, on platelet- activating factor- and arachidonic acid-mediated platelet aggregation through inhibition of thromboxane formation and Ca2+ signa. Biochem Pharmacol 1999 Oct 1;58(7):1167-72. 1999. PMID:7670.

 



Boulder Climbing Chiropractor Q and A

 

A lot has happened already in 2014! Let’s talk about it:

 

 

Q. I hear your athletes are doing quite well this year, and you appear in an American Ninja Warrior video and possibly an upcoming Outside Magazine article! What does this entail?

 

A. Heck ya! I have two athletes competing in the American Ninja Warrior this season, which is a competition involving ballistic motions, climbing, and full body challenges. One of these athletes, Dan Entmacher, put me into his entry video for the competition and it will soon be available for the world to see…the competing athlete came in with injuries and prevention woes and we are working hard to get him to competition level before things kick off. I am really excited about this season!

 

How honored am I to be able to say that I am affiliated with these hard working and adventurous souls?!! Sitting in my office all day, I imagine I live vicariously through them and ask them the nitty gritty of their training while they prepare for this fun adventure. It is fun to have these athletes in my office for sure, and being asked to be in Entmacher’s video was such an honor as he sees another acupuncturist on the side but chose me to be in his final video. Hah!

 

 

Q. What’s up with Daniel Woods mentioning you in his upcoming article in Outside Magazine?

 

A. That was a shock! Daniel Woods is almost always healthy and we truthfully see him rarely…a phone call or seeing him on the schedule instantly makes me worried that he is injured (as with my other high end athletes). The athletes that grace our office achieve their success with hard training, attention to detail with diet and sleep, and possess the drive to get them to places that only you and I can imagine. With that said, their success is impacted greatly with self-care and prevention.

 

Daniel Woods was nice enough to answer the question about his care with mentioning he gets acupuncture and chiropractic at our office. Truth be told, he is as flexible and nimble as a cheetah and is less prone to injuries because of that in conjunction with his sheer strength. He has the best health out of any athlete I have had in my office that trains and competes at his level. I am honored that he mentioned me even though he didn’t need to.

 

 

Q. When is this article coming out?


A: That’s a good question! We aren’t sure but will put a link on the website and announce it when it does!

 

 

Q. Didn’t he and his wife, Courtney Woods get you into the climbing scene in the first place?

 

A. Yes. I began treating Courtney (Sanders) before I ever met her husband or knew that they were climbers. At the time I was merely a runner and her injuries intrigued me. I began spending a LOT of time reading articles and research to understand what forces they put on their bodies. In the end, Courtney also brought her husband in and along the way, ended up giving me my first pair of climbing shoes… The addiction escalated quickly as I began hitting the wall, checking out loading, types of forces, and body positioning to understand how to re-create these athletes injuries (to the best I could). Now I work on the athletes that I respect and learn from and I love every step of the way…Life is good!

 

 

Q. So, back to the office…What is the most common cause of injuries seen in your office?

 

A: Yes, traumatic injuries happen and I see them daily, but most likely, patients are suffering from one of two issues, mobility issues where they are too tight to make motions without bio-mechanic faults (such as they get low back injuries because their pelvis musculature is too tight and they arch repetitively in the low back to compensate..thus leading to injuries.

 

The second most common injuries that I see are from bio-mechanic faults, such as loading their joints or musculature abnormally from weakness, fatigue, or just plain slouching at work. These injuries add up, as I call them daily repetitive stress injuries, and they end up in our office looking for help and solutions.

 

 

Q.  I hear you aren’t running anymore, whats up with that and what type of training are you doing now?”

 

A.  I’m still running but not nearly as much. As you might know, I ran a series last summer that ended with a 100 mile bike on Saturday (the Leadville 100 Mountainbike Ride), a 10k the next day, and then the 100mile run that next Saturday. While running/riding, I spent quite a bit of time cultivating what I am up to next on the cerebral plane and decided I’d spend a little more time in putting out some knowledge about injuries and solutions to the world… Namely, I’m coming out with a book on training and injuries (in the climber namely as they are my main source of patients these days), and am dilly dallying in the idea of a nonprofit for injury prevention and education in climbers.

 

 

Q. What are your main points of education for those who wish to visit you at your office?

 

A: My most important goal in practice is to teach patients how to heal themselves, and how to avoid injuries. Every patient deserves to know how their body works and they should have a basic understanding of what it takes to prevent and heal their own injuries. With each patient, I spend time focusing on where their injury came from, discussing solutions to desk, posture, and motion issues, and finally correcting these faults.



chiropractors in boulder can treat carpal tunnel symptoms

All types of professions are susceptible to carpal tunnel...Are you?

 

 

What are the Symptoms of Carpal Tunnel Syndrome?


Common Carpal Tunnel Symptoms include wrist pain on the front and back of the wrist by up to two inches above the carpal tunnel itself. Additional symptoms include decreased grip strength in addition to pain, numbness and weakness of the muscles in the hand and wrist. Pain may also radiate or travel up the arm. Although painful sensations may indicate other conditions, carpal tunnel syndrome is the most common and widely known of the entrapment syndromes of nerves.

 

Why Does this Occur?

 

Lets get into the nitty gritty of the wrist!

Sometimes, due to repetitive stress injuries from writing, typing, repeated hand motions, and a variety of other causes there can be an increase in the thickening of these tendons…Perhaps not just in the size of the tendon (due to the amount of load on it from a tight muscle) but also in the amount of inflammation around the tendon which also take up space and clog the region that your important structures run through!

 

This result of tension on these tendons causes constant irritation and attracts swelling  due to friction and narrows the tunnel that these structures travel through (the carpal tunnel, which is named after the carpal bones of the hand). This tiny space only has so much room.

 

With a decrease in room in the carpal tunnel itself, the patient begins to notice numbness and pain and in this case, it causes the nerve that also travels through this same tunnel (the median nerve) to be compressed.

 

This is carpal tunnel in a nutshell. Most wrist isuses seen in our office come from just not enough space due to tight muscles, locked up joints, and a whole lot of swelling in the region. With widespread pain and possibly numbness and had numbness, we classically call this “Carpal Tunnel Syndrome” though the symptoms may be close to or far from the actual carpal tunnel itself.

 

Who is at Risk?


-Receptionists

 

-Dentists and Hygenists

 

-Surgeons

 

-Texters/Videogame addicts

 

-Accountants

 

-Hand and Forearm intensive athletes

 

Why are these people at risk you ask? They do repetitive motions with little rest. To generalize, we see common traits among them. A day off can occur from their habits of choice if an injury arises but they are usually back again and again using the tissues in a way that doesn’t allow them to heal and sets them up for further injury.

 


How Do We Fix It?


Not to worry, we have great results with these patients. Un-weighting the “tunnel” begins with making space and decreasing tension. But how do we do this?

 

-Make sure carpals are moving correctly and in correct place. Decreasing joint pressure causes a reflex in which all muscles attaching on or near the joint will simultaneously relax.

 

-Decrease load on tendons thereby allowing them to decrease in inflammation and size. Massaging and stretching upstream of the joint will decrease the friction and tensile load of the tendons as they travel through the region and decrease the overall symptoms.

 

-Decreasing friction and heat by ensuring normal fluid motion in the region

 

-Unweighting the nerves traveling through the wrist farther up the kinetic chain

 

Care:

 

Working on all these fronts during your care, we can use conservative care and progress this patient before surgery becomes an option. Usually 12-24 visits (just like normal physiotherapy) gives this patient the best chance of keeping pain free and returning to their normal hobbies without risks of re-injury.

 

Work Modifications Programs:

 

We also need to get going modifying the habits that have caused your injuries. If you are a desk jockey, check out the ergonomic software called Squid Melon on YouTube. Using this will remind you to take breaks during working at the computer to ensure you don’t develop an overuse injury. This program is for Mac but there is also one out there for Microsoft. SmartBreak reminds you during long hours nad monitors your use to give you break intervals at the appropriate times or even stop you to rest when needed. Of course, correcting your work station if possible is very helpful in keeping the injury from returning and speeding your recovery.

 

Ergonomic Suggestions for the Desk:

 

Important Ergonomic Changes:


-Desk Height

-Chair Height

-Keyboard Shape

-Distance to Keyboard

-Distance to phone/printer/etc

-Proper chair support

-Removal of sharp objects and aggravating angles to wrist and forearm

 

Below is a great photo of measured “normals” that adjusting your desk to assure decreased risks of injury and exhaustion.

 

 

Borrowed from LifeHacker’s W. Gordon


There are many ergonomic changes you can make to decrease your symptoms. First off, keeping an upright posture protects your whole body and protecting your hands and forearms will decrease your symptoms.

 

Pulling your chair closer to your desk (and taking the arms off of it so it fits under your desk) is the first major change. If your elbows can be bent at 90 degrees while typing, good for you! If not, it’s time ot get in there and get the modifications going.  Also, is your forearm or wrist resting on a sharp edge? Time to pad it or put a cushion under your wrist such as this one to decrease your wrist extention and pad the area from friction.  Also, if it’s on the side of that mouse, making sure you keep your elbow by your side and having a laser mouse will make all the difference in the world.

 

Here is a great link to learn how to ergonomically set up your desk and the proper orientation of each part of your work station, proper typing technique,  and a great program for Macs to remind you to take breaks and stretch (and a microsoft version as well)



Boulder Chiropractic USAClimbing Courtney Sanders

Courtney climbing Unshackled, v10 -- Mt Evans, CO

 

 

The ABS and SCS Climbing Nationals are coming up and athletes are mentioning periodization and wanting to do continuous 30 min of climbing on rest days and wondering how that plays into care and their health (and if it is a good idea). My answer is yes.

 

 

Part 1 of Periodization is endurance. On the wall endurance entails 25-30 min of continuous climbing (climb up and then down climb) at your favorite gym. Understanding that this is related to overtraining is super super important as it might take a week or three to finally realize you feel exhausted and you are overtraining. Ok, here’s the plan. If you climb normally at a 5.12 let’s say, perhaps do continuous climbing on a 5.8 for starters to check your endurance. It might be super easy for 3-4 climbs and then whoa, you are getting super tired, you are sweating and huffing and puffing and counting the time. I’d rather start you on something super easy just incase so you don’t thrash a rest day than to have you go to a harder level and realize that you have overdone it and that much needed rest day has been lost.

 

How to Know if You Are Overtraining.

 

Write these in a daily journal:

 


1. Check your heart rate.

 

Keep tabs on it. If it’s normally 46-48 and it’s 65 today, you are either on a super hard back to back day, you are stressed out of your mind, or you are about to be on the edge of getting sick. If it’s high, it better be high for a reason. If it’s super low, you’ve been doing lots of endurance (or genetically you are better than everyone else, jk) and that’s ok. If it’s high, if it dips down the day after a rest day, we need to think on your diet, off-time, and your general training. You might be pushing your body too hard and setting yourself up for exhaustion before your big comp, not a good plan.

 

2. Check your diet.

 

Are you not hungry even though you should be? That’s a sign of being overtrained. If you feel like you are sludging along but you are eating fast food (or not eating raw fruit/veges) this might be the culprit. Keep a log and try to make it as healthy as possible. As little man-added sugar as possible unless it’s the 30min immediately following a hard workout sesh. A candy bar is ok after really pushing yourself in the gym, but before or near breakfast and you are setting your training back and setting those good climbers even farther in front of you without meaning to.

 

 

3. Check your mood.

 

Do you feel like crap, are you moody for no reason, do you get really extreme about needing food when you finally feel hungry? These are all symptoms of overtraining. It’s ok to feel this way on the second day of a back to back suffer-fest, but if it’s a normal training or climbing week, it either means you are eating food that isn’t healthy (as in too much sugar/carbs and not enough quality fat/complex carbs). My male training buddy used to become a little pain in the ass on hard training weeks and I wanted to give him a tampon. Don’t be that friend.

 

4. Check your sleep.

 

Training hard means you need recovery. Day after day of training means you need excellent recovery. Sleeping well, going to bed early, not interfering with sleep by skipping it, chopping it up, or shortening it. Studies show for every hour you go to bed earlier it is the equivalent of 2 in regards to sleeping in. So just going to bed 30 minutes early can be a lifesaver.

 

 

What have we learned?

 

Overtraining can be demonstrated by lack of sleep, moodiness, lack of appetite, or fatigue. Get on top of it and put yourself higher on the podium.


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