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This Is the Best Time to Do Anything

2 Jul

Do you want to make your life better?  If you do, then you are not alone.  In fact, most people want to change at least one thing about their current lives and many want to change several.  Countless people are completely dissatisfied and struggle going to jobs and doing things they dislike or even hate every single day.

So, let me ask you this:  If you could, is there anyone you would like to trade places with?  Maybe it’s a famous celebrity or athlete, or a powerful business person, or maybe it’s just someone you think is more physically beautiful than you. Can you imagine yourself actually being that person, doing what they do every day? It’s a pretty awesome thought, isn’t it?  Ahhh… if things were only that wonderful and easy! The crazy thing is – I can guarantee you this – the person you want to trade places with also has the same thoughts.  They also hate certain things about their life and look at other people and fantasize about being them. Some call this, “The grass is always greener” syndrome, but it is a little deeper than that. You see, everything is relative.  Your problems are always more important (and bigger) to you than they are to anyone else, and it is easy to only look at what someone else allows you to see and falsely believe that’s the way their entire life is. Social media is the biggest example of this.  It is well known that most people lead very different lives than what they show the world on Facebook and Instagram.  You are either seeing the life they wished they had or at beast, the highlights of the life they really lead.  Don’t buy into it.  Comparing your life to someone else’s fake life is one of the quickest ways to get depressed.  The first key to happiness is thinking accurately and being realistic.  In other words, being able to separate the real world from fantasy.

The next step is setting goals based in this reality.  Small goals that can be attained in a relatively short period of time.  Achieving each goal builds momentum and leads you to the next.  This constant small short-term success leads to huge long-term success. It works the same way as building wealth through investments.  One of the best things you can ever learn at a young age is the power of compound interest and the rule of 72.  The rule of 72 helps you calculate how long it will take to double your money if it’s growing at a certain rate. You just divide 72 by that number.  For example, it will take eight years to double your money if it’s growing at 9% per year (72/9=8).  Nine percent does not seem like a lot.  For example, if you have $10,000 and get 9% interest, you will only make $900 that first year.  But check out how compound interest works:  If you invest this $10,000 at 9% interest when you are 18 years old and don’t touch any of the principle or interest (and aren’t taxed on the gains along the way), then by the time you are 74 you will have $1.28 million!  That’s because your money is doubling every eight years.  The new principle with the new interest is doubling.  So, in those 56 years…  the amount doubled seven times.

Many believe a similar principle holds true in personal development and success.  It cannot be mathematically calculated the same as money, but success seems to grow on itself in a similar “exponential” manner.  That’s why starting with small goals and achieving them is so important.  You start becoming exponentially more successful with each achieved goal.  Each goal all by itself seems inconsequential.  But a steady stream of small goals creates a massive amount of compound interest over your lifetime.  What’s that?  You are not 18 and it’s too late to start?  That is 100% untrue and here is why.  The good thing about success is it’s not limited by interest rates and time like money is.  You can literally short-cut success by simply doing more in less time.  You cannot do that with money.

So, what’s the best time to take action and start becoming successful – whether it is in your career, relationships, weight loss, health, or whatever?  That time is right now.  Not tomorrow.  Not in an hour.  Now.

Best,
Dr. Binder

Chiropractic and “Attitude”

29 Jun

It has been said that odds of success or failure in helping a patient with most forms of treatment center around whether or not the patient “believes” that the proposed treatment approach will help. In other words, “…the power of positive thinking” and how it enters into the care and management of patients is an important part of treatment success (or the lack thereof).

Looking at this question strictly from a scientific, evidence-based view point, it has been and continues to be difficult to quantitatively “measure” the outcomes achieved from treatment administered to the negative-attitude vs. positive-attitude patient. For example, studies of cancer patients show improved outcomes for those who participated in group therapies by way of improved quality of life, a lower risk of developing depression, and reduce tension, anxiety, and fatigue. However, the group therapy sessions did NOT result in increased longevity. In this case, those with a positive attitude had a higher quality of life and happiness, were more productive, and were less of a burden for those around them during the remaining time left in life, which was of great value!

What about attitude in the management of back pain? The model recommended for those of us providing care for patients with low back pain, neck pain, and other neuromusculoskeletal conditions is called the “Biopsychosocial model” (BPS). Though the concept was originally discussed in the 1970s, it is was first recommended and embraced as “the model” to follow in the late 1980s (as opposed to looking at back and neck pain strictly from a “biological” viewpoint). In a recent article, looking back over the last 25 years since the BPS model was formally introduced, researchers found “good evidence” for the role of biological, psychological, and social factors in determining the cause as well as the prognosis for back pain. Embracing this model has stimulated research into the investigation of these three factors and has allowed us to better understand prognostic factors that can lead to an increased likelihood of a prolonged or poor recovery. For example, depression, anxiety, poor self-control of a condition, and self-limiting beliefs about future ability to work or physical activity are psychosocial factors studies have associated with poor outcomes.

The most important factor about attitude and how it relates to the care you receive is that both you and your doctor share in the common goal of achieving improvement and hopefully full resolution, regardless of your complaint. Know that when you first meet with your doctor of chiropractic, he or she will conduct a thorough history and examination and then sit down and discuss your treatment options including, but not limited to, chiropractic care. Chiropractors are trained to consider the whole person and NOT to segregate your back, neck, or extremity complaint(s) from the rest of you, including the psychosocial aspects. How your back pain and/or other complaints affect you emotionally as well as physically are both very important! When pain becomes chronic, helping you learn how to control the condition rather than allowing the condition to control you is a common goal shared by both doctor and patient.

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care, we would be honored to render our services.

 

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How to Prevent Whiplash! (Part 3)

23 Jun

Previously, we discussed the topic of whiplash prevention which included the importance of a properly positioned head restraint, airbags, seat belts, and anti-lock braking systems. This month, we will conclude this important topic!

Electronic Stability Control (ESC): The importance of the ESC safety feature becomes VERY APPARENT when you start to lose control on snow or ice. The ESC helps a driver retain control on slippery roads or when a driver needs to steer around an obstacle (like a fallen tree) at high speeds. As with anti-lock braking systems, ESC compares your intended steering and braking direction to the vehicle’s response related to side and turning acceleration and individual wheel speeds. The ESC can then apply the brakes to individual front or rear wheels and/or decrease engine power to help correct under- or over- steer conditions. It also controls the “all-speed traction control” by sensing drive-wheel slip during acceleration and individually applies the brake to the slipping wheel(s), and/or reduces the engine power until control is regained. Studies have shown ESC can reduce the risk of rollover, especially in sports utility vehicles (SUVs), some vans, and pickup trucks, due to their higher center of gravity. ESC is now a “standard safety feature” on most vehicles with a high roll-over risk. Though ESC cannot prevent a crash in all situations, it definitely helps avoid some! The Insurance Institute for Highway Safety reports that if ALL vehicles had ESC, about 10,000 fatal crashes could be avoided each year!

Traction Control (TC) Systems: TC (also called ASR – Acceleration Slip Regulation) is designed to prevent loss of traction from the drive wheels when the gas pedal is applied too fast by the driver. When a wheel “slips,” TC senses this and continually adjusts the braking pressure to ensure maximum tire-to-road contact. This is especially useful on icy and/or wet roads to prevent a loss of control. The best way to understand TC is that it’s the reverse or opposite of ABS (anti-lock braking system), as TC limits over acceleration while ABS prevents too much deceleration. For example, when a light turns from red to green and the pavement is icy and the wheel(s) begin to slip, TC will instantaneously slow the wheel(s) down to eliminate the spinning.

Daytime Running Lights (DRL): These are lights that automatically switch on when a vehicle is moving, typically emitting white, yellow, or amber light. This is a low-cost method to improve the visibility of a vehicle with the objective to reduce daytime crashes.

OTHERS: Blind Spot Detection Systems are usually markers on the side of the rear-view mirrors to help drivers keep track of nearby motorists in blind spots. If another car is in a blind spot and a driver activates their turn signal, the system will alert the driver with a sound or light to bring the other vehicle to their attention. This is projected to reduce approximately 450,000 crash cases per year! Another is the Back-up Warning System which sounds an alarm if an object or person is behind the vehicle. Similarly, a Forward Collision Warning with Automatic Braking detects when a driver is about to collide into a vehicle in front by sounding an alarm, flashing a light, or both. The brakes are automatically applied to warn drivers of a hazard. The Lane Departure Warning system warns you that you’re drifting out of your lane by a sound, light, and/or steering wheel vibration. Some system will even nudge you back into your lane!

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for Whiplash, we would be honored to render our services.

Neck Pain – The MOST Important Exercises (Part 1)

23 Jun

Neck pain can occur for many different reasons, but what can you do about it? That’s the BIG question! As discussed last month, exercise training is an important part of the chiropractic management process. Let’s take a close look at which exercises are MOST important with respect to self-management strategies. There are several goals or reasons to perform neck exercises. We will break these down into four main categories: Posture, stretch, strengthening, and coordination.

POSTURE: The biggest culprit in this category is the forward head carriage. If you look around a crowded airport, bus stop, train station, or mall, you can see MANY examples of this. If fact, this faulty posture is estimated to occur in 66-90% of the population! Also, forward head posture is STRONGLY associated with decreased respiratory muscle strength, which can reduce lung capacity and our ability to breath by as much as 30%! It’s also linked to tension headaches, altered eye and ear function, high blood pressure, and over time it can lead to arthritis, herniated disks, pinched nerves, and more. The “classic” appearance is the position of the head is too far forward, the shoulders roll forwards and the upper back sticks out. Did you know that for every inch the head glides forwards from the proper position, there is a 10 lbs (~4.5 kg) increase of weight that the neck and upper back muscles have to hold up? Using an average 12 lbs (~5.4 kg) head, a 5 inch (~12.7 cm) forward head carriage places an extra 50 lbs (~23 kg) of weight on the upper back/neck muscles for a 62 lbs (~28 kg) total! So, LET’S FIX IT!

Here is one exercise that may help your posture: Look straight ahead and 1) Tighten your core by performing an abdominal brace. This is done by contracting your belly muscles so that when you poke your thumbs into your sides and front, you feel a firm abdominal muscle wall. You don’t have to “brace” at a 100% of maximum, shoot for 25-50% or just enough to feel the muscles contract. Relax and contract several times so you’re sure you can feel the muscles tighten up. Keep a curve in your lower back when you do this (don’t slouch). 2) Lift your chest – don’t just tuck you head back! This will improve the rounded shoulders and slouched upper back posture. Think of lifting your chest towards the ceiling more than just sticking it out. Notice in a mirror how much improvement occurs already! 3) Perform chin retractions – do 10 retractions every hour (set the timer on your cell phone to remind you)! Do this gently, slowly, and to a firm end-point of movement. If you feel like you are creating a “double or triple chin,” you are doing it right! If you do the ten reps every hour, then in an eight hour work day, you’ll have done 80 posture corrections! This a GREAT way to “re-program” your nervous system and when you find yourself doing this WITHOUT THINKING, it will have become a new (and good) habit! Stay tuned next several months for more neck exercises focused on STRETCH, STRENGTHEN, and COORDINATION training!

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for neck pain or headaches, we would be honored to render our services.

Fibromyalgia and HOW TO IMPROVE SLEEP!

22 Jun

Last month, we reported some exciting news about the link between fibromyalgia (FM) and the importance of sleep, particularly getting to the deep sleep stage. However, we did not discuss the various strategies that YOU can use to improve your quality of sleep. Let’s take a look!

Establishing a consistent and better sleep pattern is essential in managing the complex symptoms associated with fibromyalgia (FM). By doing so, you may experience reductions in pain, fatigue, and “fibro fog.” Think of a flashlight. As the batteries wear down, the light becomes progressively dimmer and soon goes out. To recharge our batteries, we must sleep. According to the National Sleep Foundation (NSF), at least 40 million Americans suffer from over 70 different sleep disorders, and 60% of adults report having problems sleeping a few nights per week or more. Also, more than 40% of adults have daytime sleepiness that interferes with activities of daily living, and nearly 70% of children in a study reported they had problems sleeping at least one night a week. The “bottom line” is WE MUST SLEEP to be healthy!

SLEEP STRATEGIES: 1) Sleep ONLY as much as you need to feel refreshed the next day. Limiting the time seems to improve sleep quality while excessive sleep leads to fragmented and shallow / poor quality sleep. 2) Keep a sleep diary and write down how you slept each night as well as any triggers that interfered with your sleep. Review the notes from time-to-time to remind you of strategies that worked in the past. 3) Keep a strict sleep schedule when possible. Get to bed, and more importantly, wake up at a regular time each morning. A regular arousal time strengthens our circadian cycle and leads to a more consistent time of sleep onset at night. 4) Use relaxation therapies such as gentle massage, deep breathing, meditation, yoga, and more, all of which can boost sleep quality. 5) Cut down on noise, particularly sudden loud noise (trains, planes, automobiles, etc.) by soundproofing the room or using a noise machine. Your sleep can be disturbed without you waking up or having memory of it in the morning. 6) Avoid long daytime naps as these interfere with nighttime sleep. 7) Keep the room temperature cool. 8) Hunger can be also disturb sleep, so a light snack of carbohydrates at night can help in this regard. 9) Avoid caffeine or alcohol in the evenings as both disturb sleep. 10) Consider herbs/vitamins/supplements such as 5-HTP, Melatonin, St. John’s Wart, SAM-e, L-Carnitine, Probiotics, and more.

Remember, the goal is to get at least four hours of continuous sleep in order to reach the deep sleep stage. If this is not accomplished over time, the intensity of the FM symptoms can increase.

The management of FM is best when approached from multiple directions: nutrition, exercise (especially aerobic), many of the 10 “tips” described above, and care rendered by a “team” of healthcare providers from disciplines such as chiropractic, massage therapy, and primary care. Because FM is complex with no single cause, a multi-directed treatment approach seems to work best. Remember, doctors of chiropractic focus on structure, exercise, nutrition, and whole-body health. They also work with other health professionals on a regular basis when managing the needs of their patients.

If you, a friend or family member requires care for Fibromyalgia, we sincerely appreciate the trust and confidence shown by choosing our services!

The Most Important Principles for Staying Young: You Can Snack Healthy Too!

18 Jun

Our basic premise is that your body is amazing.  You get a do over. It doesn’t take that long, and it isn’t that hard if you know what to do.  In these notes, we give you a short course in what to do so it becomes easy for you, and for you to teach others. We want you to know how much control you have over both the quality and length of your life.

Q) I’m afraid my hubby and I, while pretty good at avoiding the Five Food Felons of your book when we eat at home, and aren’t horrible at restaurants — we get fish or skinless chicken, no added sugars anywhere, and whole grains only — but are horrible with snacks, and it seems we are eating more snacks and bar foods as meals.  And then we are still hungry when we get home and snack more.   What can we do? – Dottie in Indian Wells, CA.

A. You are right, North America is under a snack attack and the snacks are winning! It seems more and more of you are substituting grab-and-go foods for real meals. Finding healthy snack or bar foods can be tough. It’s one reason Americans end up spending $48 billion a year on salty or sugary munchables (three times more than we spend on fruits and vegetables). That’s a lot of buck for very little nutritional bang! So, here are my suggestions:

Prepare for What’s Coming and Snack Early: Nothing replaces the nutritional–and emotional—benefits of a sit down meal with the family, but my first tip is to snack on healthy foods before you go out so you are not tempted to have unhealthy foods. That means you should eat or carry snacks that are healthy with you in the car. Stock your fridge and pantry with easy grab-n-go foods. Keep unsalted nuts and nut butters (peanut, almond, cashew) on hand. In the fridge, stock the seasonal fruits and veggies you love along with oil-free hummus, and whole-grain bread or small whole-grain pitas or tortilla wraps. My favorites for the car are walnuts and apples, because they make me smarter (see below).

 Prepare for What’s Coming and Snack Healthy After: Stock your freezer and with easy grab-n-go foods like frozen fruit (strawberries, raspberries, and mango chunks) and veggies (bags of frozen green beans, edamame, and peas). Keep counter-top goodies like ground flax seeds, roasted sunflower or sesame seeds, bananas, apples, tomatoes, and avocado handy, too.
If you eat in the same bars or other consistent places, ask them to serve healthier foods or modify the recipe for you. For example, ask for guacamole with just avocados, tomatoes, onions, and spices with no sour cream, for example.  Or hummus without oil served with whole grain pitas.
Turn over…

Breakfast snacking: For a quick breakfast, whirl up a quick smoothie. Combine fresh or frozen fruit, yogurt, greens of any kind (celery, spinach, whatever looks green to you), unsweetened almond or soymilk,  and a few chia seeds. Or spread almond butter on a whole-grain tortilla, top it with banana slices, sprinkle with raisins and cinnamon, and then roll it up and go!
Lunch snacking: Put an easy-open pouch of tuna in water, pre-washed greens, avocado chunks, and a drizzle of dressing made from olive oil and lemon juice into a tightly sealed container. Or mash beans on a tortilla, top with tomato, avocado, fold it up, and tuck into a sandwich bag. Toss eat-and-run sides into your lunch bag, too — like fresh fruit, baby carrots, red pepper and zucchini strips (cut in advance and keep in your fridge).
Just want a car snack before you go out? Walnuts and apples are my favorite. Favorite because I like the taste, favorite because they are easy to carry, favorite because they are easy to eat, and favorite because they make me younger and keep me from losing all my marbles.  Experiment with toasting walnuts for a taste you love.  I frequently toast ‘em at 275 degrees Fahrenheit (~135 degrees Celsius) in a toaster oven for ten minutes. Two recent studies found that just 6-18 walnut halves a day (different amounts in different studies) were associated with six-year younger brain function in large numbers of humans in the National Health and Nutrition studies.  That equivalent amount given to mice predisposed to Alzheimer’s disease reduced it by 50%.
Thanks for reading. And feel free to send questions—to youdocs@gmail.com, and some of them we may know enough to answer (we’ll try to get answers for you if we do not know).

-Young Dr. Mike Roizen (aka, The Enforcer)

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