How Are Fibromyalgia Exercises Different?

29 Oct

For some people, fibromyalgia (FM) can make life miserable. In some cases, it can be so bad a person will spend the majority of the day in bed! When FM is this intense, exercises MUST be tailored accordingly – like starting out with exercises that can be done in bed! Initially, you may only be able to exercise for one to two minutes, but slowly, your tolerance will improve! Here are some “steps” that one may consider for implementing exercise into the FM sufferer’s lifestyle.

 

STEP 1: POSITIVE ATTITUDE: It’s easier said than done to have a “positive attitude” about anything, much less exercise when FM has its grip on you! In fact, depression is a BIG problem with most FM patients. Both studies and experience have shown that exercise is one of the most effective ways to treat FM. This is because exercise benefits ALL of our bodily functions from the brain to the heart, lungs, muscle/joints, and gut! It even benefits symptoms like fatigue, depression, and sleep problems. It helps bone density, improves balance, increases strength, controls weight, and reduces stress! As one FM patient said, “…this may be the last thing you feel like doing, but you have to believe that it really does help.”

 

STEP 2: START SLOWLY: Just like training for a marathon, you DON’T begin with a ten-mile run! You have to increase the distance and pace gradually. With FM, a person needs to steadily work into exercise because the post-exercise pain (that you should expect initially) may scare them away from continuing and/or make them even more hesitant about trying it again. Consider an initial one-to-two minute routine and gradually add more time and distance to that, ramping up the intensity and duration of exercise over time! Remember, it may take 15 weeks to reach a 30-minute goal of treadmill walking, elliptical use, or swimming. Consider taking stairs, doing household chores, grocery shopping, and gardening/yard work as part of your fitness routine. It doesn’t have to be a formal exercise program!

 

STEP 3: LISTEN TO YOUR BODY: Even if you were very active before FM entered your life, you must learn not push it beyond the “reasonable boundaries” of your usual activity tolerance. Take breaks when necessary and closely monitor how you feel. Your goal is to AVOID FRUSTRATION by NOT over-exercising! Keep track of what you do and how you feel so that you can refer back to such information when needed.

 

STEP 4: EXERCISE DAILY: Make it a point to walk. Walk the dog (or your neighbor’s), take the stairs, park further away from stores, and INCLUDE these activities as part of your workout! When you say, “I worked out today,” you don’t have to explain yourself to everyone! Consider cycling, walking/running, low-impact yoga or Palates classes, or light weight-lifting. A local gym or class may be a perfect match for what you are looking for!

 

STEP 5: MODIFY THE WORKOUT: Mix it up so it’s not boring! Figure out when you feel best and exercise then. For many FM patients, this is between 10am and 3pm. Include some stretches, balance tasks, vary the stride and/or speed, ease into strength training, pace yourself, and rest when needed.

 

STEP 6: BE PATIENT: This cannot be overemphasized as it’s easy to get frustrated. It can take up to six months before the FM patient may start to feel a change in their symptoms! Patiently work towards realistic goals – Exercise is the #1 best long-term FM treatment method!

 

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

 

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

What Can I Do the Stop a Migraine?

28 Oct

Migraines can be life-altering! They can stop us from being able to enjoy a child’s piano recital, participate in family events, go to work, or simply do household chores! Wouldn’t it be nice to have ways to self-manage these miserable, often disabling headaches? Here are some options!

  1. RELAXATION THERAPY: Search for a calm environment, turn off the lights (photophobia, or light sensitivity, is a common migraine complaint), minimize sound/noise (due to “hyperacusis”), and sleep if possible. Monitor the room temperature and/or use hot/cold compresses to the head and/or neck regions to relax tight muscles (heat) and reduce pain and swelling (cold). Similarly, a warm shower or bath can have similar beneficial effects.
  1. SLEEP WELL: Migraines can interfere with falling asleep, they can wake you up during the night, and they are often triggered by NOT getting a good night’s sleep. To improve your sleep quality: a) Establish regular sleeping hours. Wake up and go to bed at consistent times every day, including weekends. b) Keep daytime naps short (20-30 min. max). c) “Unwind” at the end of the day – try soothing music, a warm bath, or reading a favorite book (avoid suspenseful movies). d) Don’t eat/drink too much before bedtime as heavy meals, caffeine, nicotine, and alcohol can interfere with sleep. e) Don’t exercise intensely before bedtime (stretching is fine). f) Eliminate distractions in the bedroom, including TV and bringing work to bed. Close the bedroom door and use a fan to muffle out distracting noises. g) If you take any medications, check for known side effects, as many contain caffeine or other stimulants that can interfere with sleep – including some meds that treat migraines! Talk to your doctor and pharmacist!
  1. EAT WELL: Be consistent about when you eat and don’t skip meals (fasting increases the risk for migraine). Keep a food journal to figure out your migraine triggers and avoid foods that commonly trigger migraines like chocolate, aged cheeses, caffeine, and alcohol. Try eliminating these and see how you feel!
  1. EXERCISE REGULARLY: This is MOST IMPORTANT for migraine management as it facilitates sleep cycles and stimulates the release of endorphins and enkephlins that help block pain. It also helps fight obesity, which is another risk factor for headaches.

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. 

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

When It Comes To Antibiotics and Hookah Parlors…

27 Oct

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.

This month, we want to discuss a couple questions sent by readers of my new book, This is YOUR Do-Over: The Seven Secrets to Losing Weight, Living Longer, And Getting A Second Chance at the Life You Want (shameless plug—you can order it on Amazon). You can send us questions anytime to youdocs@gmail.com, just put “Question for Dr Mike Roizen to answer” in the subject line and I’ll try to get to it.

Q) How safe are antibiotics for kids under 6?   Jill in Atlanta.

A) Scientists from New York University Langone Medical Center have found that antibiotics (amoxicillin and a class of antibiotics called macrolides, in terms of their research) are linked to immune problems and alternations in bone development if more than two rounds are taken during childhood—especially between birth and age two. They also suggest that exposure to antibiotics early in life upsets a child’s gut bacteria balance and permanently reprograms the body’s metabolism, setting up a predisposition for obesity!

So, Jill, where does that leave you? You want to help your kids overcome ear infections and other childhood bacterial assaults, but you and your doctor need to discuss the risks and benefits of antibiotic prescriptions for your child. And when antibiotics are truly needed (hey, they’re life-savers!), you want to help your child restore his or her gut biome. Feed ‘em lots of fiber-rich veggies and 100% whole grains, probiotic foods (if your child can handle solids like these) such as sauerkraut, kimchii, yogurt, and kefir (try em…your kids will follow your lead) and, if your doc says okay, a low-dose lactobacillus probiotic. We believe the obesity epidemic may well turn out to be related to a combination of factors including more screen time, larger serving portions, and antibiotics in the food supply and their overuse during childhood!

 

Q2) My teenage son and now my daughter are hanging out in a Hookah club…and tell me the stuff is all filtered thru water so it is safe. I trust you—and even my kids read your columns. Tell me and them the truth. Are Hookah Parlors Safe? Jo Ann in Albany.

A) The use of hookahs – pipes that bubble tobacco smoke through water before you puff – doubled among middle- and high-schoolers in just one year. Now it’s on par with cigarette use among school-age kids. One possible factor fueling the crazy is the dangerous myth that these exotic pipes are harmless.

The truth: Hookahs are dangerous. Research shows they deliver 100 times more lung-clogging tar, four times more nicotine (tobacco’s most addictive chemical), and eleven times more heart-threatening carbon monoxide than one cigarette. Hookah-users are also exposed to high levels of carcinogens, including benzene and acrolein.

In one remarkable study, scientists convinced 55 hookah users to abstain for a week. They then analyzed their urine the morning after they spent one evening in the hookah bar of their choice. In this important real-world study, smokers’ nicotine levels increased 73-fold after their hookah night, and levels of cancer-causing compounds in their urine increased between 41 to 93%! But surveys show that teens and young adults, including college students, think hookahs and hookah parlors or bars are safe. They mistakenly believe that the water in these fancy pipes filters out the toxins in tobacco smoke. The truth is, these water pipes may make the smoke less irritating, but that just encourages users to smoke more!

Typically shared with several others, a hookah user sucks in the smoke through a mouthpiece and tube attached to a pipe. A session may last a half-hour to an hour or longer, leading to inhaling as much smoke as you’d get from up to 100 cigarettes (5 packs) in one session. The exposure to air from charcoal used to keep the tobacco burning also poses substantial health risks that cause chronic disease and disability.

The manufacturing and marketing of hookah tobacco (and the charcoal) is currently not regulated by the Food and Drug Administration (FDA). That leaves the door open to sales of flavored hookah tobaccos — also called shisha, narghile and hubble-bubble — that are especially attractive to young users. We hope more states and communities close legal loopholes that allow hookah bars, lounges, and cafes to open their doors to young kids. Until that happens, here’s what you should know about this dangerous new craze…

Hookahs can hook your teen or tween on tobacco for life. A recent Dartmouth College School of Medicine survey of 1,050 young smokers, age 15 to 23, found that within two years, 39% who had smoked a hookah had “graduated” to cigarettes. Those early smokers are more likely to get hooked and have a harder time quitting.

Share a pipe and you’re swapping disease-causing germs. Sharing saliva means sharing herpes or the flu. Health groups warn that hookahs may even spread hepatitis, tuberculosis, and even some more serious viruses like MERS if you are unlucky enough to share a pipe with an infected individual!

Hookah smoke contains an alarming variety of harmful chemicals. Yes, hookah smoking is an old tradition dating back at least 600 years. But so does the falsehood that they’re a healthy way to smoke. There’s nothing healthy or natural about it. We mentioned a bunch of the risks already. Others toxins in the smoke include heavy metals, formaldehyde, and a nasty radioactive compound called “Po.” Short for polonium-210, this radioactive stuff concentrates in the delicate airways of the lungs and can course its way throughout the body, causing genetic damage, and premature aging. Not healthy!

 

Thanks for reading. 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)

 

NOTE: You should NOT take this as medical advice.

This article is of the opinion of its author.

Before you do anything, please consult with your doctor.

You can follow Dr Roizen on twitter @YoungDrMike (and get updates on the latest and most important medical stories of the week). The YOU docs have tow newly revised books: The patron saint “book” of this column YOU Staying Young—revised and YOU: The Owner’s Manual…revised —yes a revision of the book that started Dr Oz to being Dr Oz. These makes great gifts—so do YOU: ON a Diet and YOU: The Owner’s Manual for teens. And, the new book by Dr Mike Roizen: This is YOUR Do-Over

Michael F. Roizen, M.D., is chief wellness officer and chair of the Wellness Institute at the Cleveland Clinic. His radio show streams live on http://www.radioMD.com Saturdays from 5-7 p.m. He is the co-author of 4 #1 NY Times Best Sellers including: YOU Staying Young.

When Should I Consider Surgery for CTS?

26 Oct

Carpal Tunnel Syndrome (CTS) affects 3% of the adults in the United States and is the most common of the “entrapment neuropathies” (pinched nerves in the arms or legs). Treatment for CTS is frequently delayed because the symptoms are usually mild at first and progress gradually. Because CTS symptoms may be more advanced by the time a patient seeks treatment, he or she may think surgery is the only viable option. So, when should a patient consider surgery for CTS?

CTS has many causes. Hence, managing it relies on an accurate diagnosis. The condition is associated with the following: female (4x more likely than male), obesity, rheumatoid arthritis, pregnancy, diabetes, thyroid dysfunction, renal dialysis (amyloid), and trauma, especially fractures. Certain medications such as oral contraceptives and other hormone replacement therapies can also increase the risk of developing CTS. In cases with a strong family history of CTS, a hereditary risk factor may also exist. Because compression of the median nerve at locations other than the wrist can also lead to carpal tunnel-like symptoms, it’s important for a doctor to check the course of the median nerve from its origin in the neck down to the wrist.

So WHEN should a non-surgical approach be used? Short answer: almost always. Exceptions include acute carpal tunnel syndrome, which occurs rarely but should be considered urgent since permanent problems may QUICKLY result if it’s NOT surgically managed. One example is when a wrist fracture places compression on the median nerve. Bleeding (from any cause) into the carpal tunnel is another scenario when emergency surgery is necessary. A third (rare but serious) situation is if infection is present in the carpal tunnel. More commonly, the decision to have vs. not have surgery depends on the amount of nerve damage (weakness, pain, numbness/tingling), the resulting loss of function or inability to perform desired work or home activities, and the length of time CTS has been a problem. The AAOS (American Academy of Orthopaedic Surgeons) recommends a course of nonsurgical treatment (as do most guidelines) with treatment options that include the use of bracing (wrist cock-up splint), local steroid injection, or ultrasound. When other conditions co-occur with carpal tunnel syndrome symptoms, the AAOS found insufficient research evidence to provide specific recommendations. This means a patient should WAIT on surgery until the co-existing condition/s (like diabetes, double crush, hormone imbalance, and/or work place/ergonomic problems) are properly managed to see if their symptoms persist.

With this in mind, consider a four-to-six week trial (or longer if you are responding and satisfied) of non-surgical care prior to consulting with a surgeon. A 2010 study described conservative treatment options to include physical therapy, bracing, steroid injection, and alternative medicine (like chiropractic). More research is needed to make strong recommendations for treatments such as exercise, yoga, acupuncture, and lasers. The authors of the study do cite mobilization exercises (tendon gliding & nerve gliding) as being helpful WHEN patients comply with the treatments and the recommended exercises (a definite problem). Chiropractic management includes bracing, manipulation, mobilization, exercise training, nutrition, and ergonomic / work station modifications. Doctors of chiropractic understand the limitations to these approaches and work with other healthcare providers when pharmaceutical and/or surgical intervention may be needed.

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 Carpal Tunnel Syndrome, we would be honored to render our services.

 

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR CARPAL TUNNEL SYNDROME!  FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

Why Does My Back Hurt?

22 Oct

It’s been said that if you haven’t had back pain, just wait, because (statistically) some day you will! The following list is a list of “causes” that can be easily “fixed” to reduce your risk for a back pain episode.

  1. MATTRESS: Which type of mattress is best? The “short answer”: there is no single mattress (style or type) for all people, primarily due to body type, size, gender, and what “feels good.” TRY laying on a variety of mattresses (for several minutes on your back and sides) and check out the difference between coiled, inner springs, foam (of different densities), air, waterbeds, etc. The thickness of a mattress can vary from 7 to 18 inches (~17-45 cm) deep. Avoid mattresses that feel like you’re sleeping in a hammock! A “good” mattress should maintain your natural spinal curves when lying on your sides or back (avoid stomach sleeping in most cases). Try placing a pillow between the knees and “hug” a pillow when side sleeping, as it can act like a “kick stand” and prevent you from rolling onto your stomach. If your budget is tight, you can “cheat” by placing a piece of plywood between the mattress and box spring as a short-term fix.
  1. SHOES: Look at the bottom of your favorite pair of shoes and check out the “wear pattern.” If you have worn out soles or heels, you are way overdue for a new pair or a “re-sole” by your local shoe cobbler! If you work on your feet, then it’s even more important for both managing and preventing LBP!
  1. DIET: A poor diet leads to obesity, which is a MAJOR cause of LBP. Consider the Paleo or Mediterranean Diet and STAY AWAY from fast food! Identify the two or three “food abuses” you have embraced and eliminate them – things with empty calories like soda, ice cream, chips… you get the picture! Keeping your BMI (Body Mass Index) between 20 and 25 is the goal! Positive “side-effects” include increased longevity, better overall health, and an improved quality of life!
  1. EXERCISE: The most effective self-help approach to LBP management is exercise. Studies show those who exercise regularly hurt less, see doctors less, have a higher quality of life, and just feel better! This dovetails with diet in keeping your weight in check as well. Think of hamstring stretches and core strengthening as important LBP managers – USE PROPER TECHNIQUE AND FORM; YOUR DOCTOR OF CHIROPRACTIC CAN GUIDE YOU IN THIS PROCESS!
  1. POSTURE: Another important “self-help” trick of the trade is to avoid sitting slumped over with an extreme forward head carriage positions. Remember that every inch your head pokes forwards places an additional ten pounds (~4.5 kg) of load on your upper back muscles to keep your head upright, and sitting slumped increases the load on your entire back!

We have only scratched the surface of some COMMON causes and/or contributors of back pain. Stay tuned next month as we continue this important conversation!

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

Are You Keeping Your Chiropractic Care a Secret?

19 Oct

These days, because of the abundance of quality scientific research, modern chiropractors and medical doctors understand the tremendous value working together can bring to their patients.  But new research shows chiropractors and medical doctors may not be working together as much as possible.

In a new study, researchers surveyed more than 6,000 patients in Oregon and Washington who were Kaiser Permanente members from 2009 – 2011 and had three or more outpatient visits for chronic pain.  They found that 58% of these patients had used chiropractic care or acupuncture or both.  The majority of patients shared information about these alternative therapies with their primary care provider. However, a good portion (35 percent of those who utilized acupuncture only and 42 percent of those who were only treated by a chiropractor) didn’t talk to their providers about what complementary treatments they received.  Almost all of these patients said they would be happy to share this information if their provider had only asked.

Dr. Charles Elder, an investigator for the Kaiser Permanente Center for Health Research notes, “Our study confirms that most of our patients with chronic pain are seeking complementary treatments to supplement the care we provide in the primary care setting. The problem is that too often, doctors don’t ask about this treatment, and patients don’t volunteer the information.”

Times have changed.  Your doctor should be aware of other treatments you receive to help maximize results.

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