10 Tricks to Manage Low Back Pain

14 Apr

Low back pain (LBP) is VERY likely to affect all of us at some point in life. The question is, do you control IT or does IT control you? Here are ten “tricks” for staying in control of “IT!”

  • STRETCH: When you’re in one position for a long time (like sitting at your desk), SET your cell phone timer to remind yourself to get moving and stretch every 30-60 minutes! Mornings are a great time to stretch.
  • BE SMART: Do NOT place your computer monitor anywhere other than directly in front of you. Shop carefully for a GOOD supportive office chair that is comfortable and a good fit.
  • POSTURE: For sitting, sit as upright as comfortably possible keeping your chin tucked in so the head stays back over the shoulders.
  • SHOE WEAR: Avoid wearing heels greater than one inch high (2.54 cm). A supportive shoe that can be worn COMFORTABLY for several hours is ideal! Generally, the “skimpier” the shoe, the worse the support, so don’t “skimp” on shoe wear!
  • SMOKING: Carbon monoxide from cigarette smoke competes with oxygen at each cell in the body literally suffocating them, which makes the healing process more difficult.
  • WEIGHT: Your body mass index (BMI) should be between 18.5 and 25. Search the internet for “BMI Calculator” and plug in your height and weight to figure out yours. BMI is a reliable indicator of body fatness and a great way to determine where you are at for goal setting.
  • ANTI-INFLAMMATION: Common over the counter (OTC) medications include ibuprofen and naproxen. However, recent studies show these types of medications (NSAIDS) may delay the healing process. A healthier choice is ginger, turmeric, and bioflavonoids, which are commonly bundled together in a supplement. Eat fresh fruits, veggies, lean meats, and food rich in omega-3 fatty acids. Vitamin D, magnesium, and coenzyme Q10 are also smart choices. AVOID FAST FOOD as they tent to be rich in omega-6 fatty acids, which can promote inflammation.
  • ICE: This could be included in #7 but deserves its own space. Ice reduces swelling while heat promotes it. Try rotations of ice every 15-20 minutes for about an hour three times a day to “pump” out the swelling!
  • STAY ACTIVE: Balance rest with physical activity like exercise or simply going for a walk. The most important thing is to move your body around.
  • STRENGTHEN: Core stabilizing exercises (sit-ups, planks, quadruped) and BALANCE exercises are VERY important!

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 back pain, we would be honored to render our services.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR LOW BACK PAIN! FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

Two Simple Methods to Grow “Cancer Killers” in Your House

12 Apr

In the main story, we discussed the research showing how the sulforaphane found in cruciferous vegetables can help prevent and fight several types of cancer. One of the best sources of sulforaphane is broccoli sprouts. It would be great to eat them several times a week, if not every day, but it can be a hassle (and expensive) to constantly buy a fresh supply. That’s why many people are choosing to grow their own. But, isn’t that even more of a hassle? No, not at all. In fact, it is quite simple, and you can grow sprouts in just three to five days. Here are two ways to do it—one with soil and one without.

WITHOUT SOIL: Put one to two tablespoons of seeds in a wide mouth jar or a large mason jar. Add 1 cup (237 ml) of water, mix up the seeds a little, and cover with a mesh cloth. Let the seeds soak for two to three hours and then drain well. Be sure to not soak the seeds for more than three hours because this can affect germination. Twice a day, fill the jar with cool water, mix a little by moving the jar around, and drain again. The seeds will sprout and be ready in four to five days. The sprouts can be stored in your refrigerator, but make sure to dry them a little first.

WITH SOIL: For this method, the first thing you want to do is soak the seed in water for 24 hours and then use a fine strainers to rinse them with fresh water. Cover the bottom of a shallow tray or container with a thin layer of moist potting soil. Spread the soaked broccoli seeds on top of the soil and then cover the seeds with another thin layer of soil.   Cover the tray (or whatever container you are using) with clear plastic wrap. It is advised to poke a few small hole in the plastic wrap to keep excess moisture from building up. Store the container in a place without direct sunlight but between 65-75 degrees Fahrenheit (18-24 degrees Celsius). When leaves appear (or after four days, whichever comes first), move the tray somewhere where the sprouts can get some sunlight, but not direct sunlight. Direct sunlight is too strong and will kill them. Sprouts should be picked within one to two days after leaves appear. Simply pick the sprouts by hand and wash them off in a bowl of fresh water. Swishing them around in the water will cause the hulls to come off and float to the surface. Skim the hulls off and throw them away. You don’t want the hulls on your sprouts when storing them because they contain too much moisture. Once again, you can eat the sprouts immediately or store them in the refrigerator for a little while. The sprouts are still alive and will continue to grow and gain nutritional value.

Remember, we’re always here to help your body heal and maintain the pain free body you deserve.

More Benefits from Eating Cruciferous Vegetables!

11 Apr

The health benefits that come with consuming cruciferous vegetables (broccoli, kale, Brussels sprouts, bok choy, cauliflower, cabbage, arugula, and collard greens, to name a few) don’t stop at possibly reducing your risk for several cancers. Here are a few other ways that these power-packed foods can improve your life:

  • Reduces the risk of vascular complications in diabetics.
  • Reduces the risk of diabetes.
  • Protects the body against UV damage to the skin and is considered and anti-aging agent.
  • Provides defense against cardiovascular disease.
  • Reduces the incidents of uterine fibroids.
  • Helps to enhance and sustain visual and auditory attention

Researchers continue to investigate the different ways cruciferous vegetables can help protect and improve the body, but with so many reasons on record already, there is more than enough incentive to put a few of these vegetables on your dinner plate.

In a roundtable interview from 2015, an interviewer asked actor Jon Voight, “If you could only eat one food for the rest of your life, what would it be?” His response? Broccoli. While it may not have been the most glamorous response to a question that seemed to be looking for a more indulgent answer, it was one with wider-reaching implications. Broccoli is a food he knows can help keep him healthy so he can live the life he wants to live. Fortunately, no one has to survive on broccoli alone, but incorporating it into your diet can keep your body both healthy and efficient.

Every Time You Turn the Lights on in Your House, You Should Think of This Man…

7 Apr

Winston Churchill is credited for saying, “History is written by the victors.” In 1944, George Orwell wrote an essay entitled, “History is Written by the Winners.” As you can imagine, the losers of wars don’t usually get a say or have their side heard. All that is pretty obvious. Well, here is something a little less obvious…

The history we read is also affected by “winners” of less dramatic things than wars. People who are powerful also get to write history and often give themselves and their friends credit they may not deserve. For example, if you were to ask just about anyone who invented the light bulb, the overwhelming majority would say Thomas Edison. Why? Because that’s what everyone learned in school. It’s written in the textbooks, so it must be true.

The fact of the matter is, there were a few other inventors who invented versions of the light bulb before Edison that were not as practical or cost-effective. (In fact, both British and American courts eventually ruled Edison’s patent invalid.)

Here is something even more interesting… Edison fought for many years with another brilliant inventor named Nikola Tesla. One of their biggest disagreements was over direct current (DC) vs. alternating current (AC) as a means of delivering electricity to the masses. Edison was a proponent of DC and said Tesla’s AC was very dangerous, even deadly. Edison spent a lot of time and money trying to discredit Tesla. He would even kill small animals at fairs (and once a full-grown elephant) with AC to show how deadly it was. Tesla responded by demonstrating that AC was perfectly safe by famously shooting current through his own body to power a light bulb in his hand.

Who won the battle? While both AC and DC are utilized in the modern world, the form of electricity that powers the devices in your home is alternating current.

Tesla also had a hand in several other inventions still used in today’s world. For example, he developed and used fluorescent bulbs in his lab some 40 years before they’d become a common sight on city streets. At the 1893 World’s Fair, Tesla took glass tubes and bent them into famous scientists’ names, creating the first neon signs.

In a 2008 article published in the Journal RSNA Radiographics, Dr. Maja Hrabak and her colleagues wrote, “Every radiologist is aware of Nikola Tesla’s research in the field of electromagnetism. The International System (SI) unit of magnetic flux density, the Teslacon magnetic resonance imager, and Teslascan manganese contrast agent were all named after him. Without his other inventions like the alternating current supply, Tesla-Knott generator, and fluorescent lights in view boxes, it is impossible to even imagine a workday in a contemporary radiology department. But if the discovery of x-rays is mentioned, only a few radiologists associate it with Tesla’s name.”

While Guglielmo Marconi was initially credited with the invention of radio, and most believe him to be radio’s inventor to this day, the United States Supreme Court overturned Marconi’s patent in 1943 on the grounds Tesla had invented it years before Marconi.

A few other modern luxuries Tesla helped invent include remote control, electric motor, robotics, laser, and wireless communications. One of Tesla’s biggest goals was to provide unlimited and FREE electrical power for the entire planet. While Tesla’s name has picked up in notoriety in recent years, the reason he isn’t even more popular is that he didn’t do it for the money or the fame. He did it as a gift to the people. He was a true altruist.

In his own words, “Money does not represent such a value as men have placed upon it. All my money has been invested into experiments with which I have made new discoveries enabling mankind to have a little easier life.”

 We love helping our patients and their friends and relatives through their tough times and getting them feeling better! We are here to help you stay feeling better and looking younger! Don’t be a stranger. You really can afford Chiropractic care! Don’t wait until you can no longer move!

The Simple, Natural Enemy of Cancer

5 Apr

Are you afraid of cancer? If you are, then you are probably not alone. In surveys, people commonly report dying as their #2 fear. What’s the #1 fear? Public speaking. Interestingly, about 74% of people have a fear of public speaking. Perhaps that’s why good public speakers get paid so much!

Here are some very interesting statistics on fear and worry…

  • Percent of things feared that will never take place: 60%
  • Percent of things feared that happened in the past and can’t be changed: 30%
  • Percent of things feared that are considered to be insignificant issues: 90%
  • Percent of things feared in relation to health that will not happen: 88%

Wow! What’s worse is that all this utterly useless worrying and stress may even cause a health problem that most likely would never have occurred. Stress unleashes some very toxic chemicals inside the body and should be avoided whenever possible.

So, the first message here is stop the unnecessary, useless, and actually harmful worrying. I know. I know. Easier said than done. But just being aware of it helps.

Here Is Something Else That Can Help Reduce Worry and Stress…

The best way to reduce worry and stress about ANYTHING is to be properly prepared in the first place. For example, if you have to speak in front of a crowd, you will be much less worried about it if you are completely prepared. Sure, you may still get nervous, but if you have done your research and rehearsed your speech until you can say it in your sleep, then your stress level will be much lower than if you went on stage tried to wing it.

The same approach holds true with your health…

First, let’s look at the statistics. According to Cancer.org: “In 2016, there will be an estimated 1,685,210 new cancer cases diagnosed and 595,690 cancer deaths in the [United States].”

Sure, that’s a lot, but at the time of this writing, there were almost 323 million people living in the United States (US) and there is a NET gain of one person every 15 seconds. This NET gain comes from one person being born every 8 seconds, one dying every 11 seconds, and one person immigrating to the US every 27 seconds.

Not only that, the really good news is that there appears to be simple things you can do to lower your odds of getting cancer. For example, it has long been claimed that certain foods can fight cancer, especially “greens.”

There is finally research backing up some of these claims. According to an article published February 10, 2016 by Oregon State University: “One of the first clinical studies to look at the effect of sulforaphane on breast tissues of women diagnosed with breast cancer showed that this compound was well tolerated and slowed the growth of cancer cells, especially at early stages.

“Sulforaphane is a compound found in broccoli and many other cruciferous vegetables, and it has long shown evidence of value in cancer prevention, researchers say.

“This new research suggests it may ultimately play a role in slowing cancer growth as well—along with other proven approaches such as surgery, radiation, and chemotherapy.”

The researchers also report that past studies have shown an association between a high intake of cruciferous vegetables (like broccoli) and a reduced risk of breast cancer. They add, “Research has also shown that sulforaphane, which is found at the highest levels in such foods, can modulate breast cancer risk at several stages of carcinogenesis and through different mechanisms.”

More on These “Cruciferous” Vegetables

What are cruciferous vegetables? Here is a list: arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, radishes, rutabaga, turnips, watercress, and wasabi.

Cruciferous vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin), vitamins (C, E, and K), folate, and minerals. They are also a good source of fiber.

According to the National Cancer Institute, “During food preparation, chewing, and digestion, the glucosinolates in cruciferous vegetables are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates. Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) have been most frequently examined for their anti-cancer effects.

“Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach. Studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which these compounds may help prevent cancer:

  1. They help protect cells from DNA damage.
  2. They help inactivate carcinogens.
  3. They have anti-viral and anti-bacterial effects.
  4. They have anti-inflammatory effects.
  5. They induce cell death (apoptosis).
  6. They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis).”

The article also listed studies that show cruciferous vegetables might lower the risk of prostate cancer, colon cancer, and lung cancer.

One of the best sources of sulforaphane is broccoli, specifically broccoli sprouts. The good news is that you can quickly and easily grow your own broccoli sprouts at home and reap all their health benefits without spending much money!

Don’t forget, if you ever have any questions or concerns about your health, talk to us. Contact us with your questions. We’re here to help and don’t enjoy anything more than participating in providing you natural pain relief.

What’s In It For Me?

4 Apr

Let’s talk about how to get the things you want in life…

First, let’s come to a little agreement as to what you want. It’s important to know exactly what you want before you can get it. The biggest mistake most people make is thinking they know what they want, and then when they get it, they realize they hate what they have achieved.

Not having a proper definition for success may even be the biggest reason for unhappiness in the world. Nothing is more frustrating than pushing hard for years to get to the wrong place in life. It makes you want to give up.

So, what do you REALLY want? This may seem like a very individual question, but in the vast majority of cases, it is not. Here is why…

Humans are basically hard-wired with the same psychology. In other words, we all have very similar hopes, desires, dreams, and fears. For the most part, we all want to be loved and give love. We want peace over conflict. We want to be happy. If we want to be happy and have peace, then why is there so much conflict in the world?

Here is why. Have you ever seen a really aggressive dog? One that is going ballistic—barking, growling, lunging at other dogs or even people? If you have, then you know how scary it can be. Well, did you know almost every dog that acts that way is acting out of FEAR?

What’s that? Impossible? Yes, it may seem impossible to you because that dog seems like the aggressor. He or she is going after the other dog or person. If they were scared, then wouldn’t the aggressive dog just run away instead?

Well, that’s how most dogs naturally react to fear. They want to get away. They give signs that humans do not pick up on or ignore, and humans put them in situations where they feel they cannot escape (like on a leash). They feel trapped and lash out. When they lash out, their owner usually pulls them away from the other dog or person they were afraid of. They quickly learn that acting aggressively gets them out of the fearful situation. So they do it more and more whenever they are afraid.

Dog behaviorists who understand this rehabilitate these fear-aggressive dogs by showing them they have a way out BEFORE they blow up and get aggressive. When they show these dogs they have another way out—and they are not trapped—they often become non-aggressive very quickly.

What does this have to do with you getting what you want in life? Simple. We humans react to fear too. Some people are paralyzed by fear, while others lash out with aggression. Whatever the reaction, it is a recipe for disaster.

The first thing you must understand is that there is a way out. There are ways to deal with fear that are productive. Most of the time, once you face your fear, it turns out to not be as bad as you thought it would be.

You will never reach true happiness if you are driven to act by fear. You must act from a place that is positive in nature. Nothing good can come from fear. So take a step back and identify your fears. That is the first step to real success and happiness.

Best,

Dr. Binder

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