Tag Archives: Health

Movement Matters More Than Most People Think

30 Jul

For optimal health, current guidelines recommend moving more and sitting less. Most people
recognize that physical activity can help with weight management and cardiovascular health, but
movement also provides many additional benefits that are often overlooked. Regular physical activity
affects nearly every system in the body and plays an important role in maintaining overall well-being
throughout life.
One important benefit of regular physical activity is improved balance and coordination. Physical
activity helps train communication between the brain, inner ear, eyes, muscles, and joints, improving
proprioception— the body’s awareness of position and movement. It also activates the deeper stabilizing
muscles responsible for posture and joint stability. Together, these processes help maintain balance and
may reduce fall risk as people age.
Movement is essential for joint health. Unlike many tissues in the body, cartilage does not have a
direct blood supply. Instead, movement helps circulate synovial fluid within joints, delivering nutrients to
cartilage and helping remove waste products. Physical activity also strengthens the muscles surrounding
joints, improving support, stability, and movement mechanics while helping reduce stiffness that
commonly develops after prolonged sitting or inactivity.
The digestive system benefits from regular movement. Physical activity stimulates contractions of
the muscles in the digestive tract, helping food move more efficiently through the intestines. Movement
may also improve blood flow to digestive organs and help reduce symptoms such as constipation and
bloating. Even simple activities such as walking after meals may support digestive function.
Researchers have found that regular physical activity may help support immune system function.
Moderate exercise appears to improve circulation of immune cells throughout the body, which may help
the body respond more effectively to illness. Additionally, physical activity helps regulate inflammation,
improve sleep quality, and reduce chronic stress, all of which can influence immune health.
Movement plays an important role in mental and emotional well-being. Physical activity
stimulates the release of neurotransmitters and chemicals such as endorphins, dopamine, and serotonin
that are associated with mood regulation and feelings of well-being. Exercise may also help lower stress
hormone levels, improve sleep, and provide psychological benefits through routine, relaxation, and
increased self-confidence.
Unfortunately, pain, stiffness, or restricted movement can make regular physical activity more
difficult for some individuals. Chiropractic care may help address biomechanical problems involving the
spine, joints, muscles, and surrounding tissues that interfere with comfortable movement. By improving
mobility and reducing mechanical stress on the body, chiropractic treatment may help patients participate
in physical activity more comfortably and maintain the many health benefits associated with regular
movement.

Brent Binder, D.C.

4909 Louise Dr.

Suite 102 Mechanicsburg, PA 17055

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Frailty Management Strategies

29 May

Frailty is defined as a clinical state in which the body has diminished strength, endurance,
and resilience, making a person more vulnerable to stressors such as injury and illness. It’s estimated
that 7–12% of Americans age 65 and older are frail. Because it is associated with an elevated risk of
falls, hospitalization, disability, and complications from illness and surgery, frailty can significantly
impact an individual’s ability to remain independent and maintain quality of life. Common
characteristics of frailty include unintentional weight loss, weakness, fatigue, slow walking speed,
and low physical activity. The presence of three or more of these features meets the diagnostic
criteria for frailty, as described by the Fried’s Frailty Phenotype model.
Current research suggests that frailty is associated with chronic inflammation and oxidative
stress, often influenced by lifestyle and metabolic health factors. Fortunately, frailty can often be
improved—and sometimes partially reversed—especially when identified early. The key is consistent
engagement in behaviors that help restore strength, function, and overall metabolic health:

  • Resistance training is essential for increasing muscle mass and overall physical function.
  • Balance-based exercises, such as yoga, can improve lower body strength, stability, and
    walking speed.
  • Aerobic exercise can improve walking speed, reduce fatigue, and support cardiovascular
    health.
  • An anti-inflammatory diet, such as the Mediterranean diet, may help reduce systemic
    inflammation. Nutrients like flavanols can help counter oxidative stress, while dietary fiber
    supports a healthy gut microbiome, which influences overall health and immune function.
    Increasing protein intake is also important for maintaining muscle mass.
  • Low or deficient vitamin D levels are common in frail individuals. Improving vitamin D
    status through diet, supplementation, and/or sun exposure may support muscle function,
    neuromuscular control, and bone health, while also helping to reduce inflammation.
  • Maintaining social connections—such as sharing meals, participating in group activities, or
    volunteering—supports mental health and overall well-being.
  • Seniors taking five or more medications are at increased risk for drug interactions and side
    effects. Reviewing medications with a healthcare provider can help determine if adjustments,
    dose reductions, or safer alternatives are appropriate.
    Lastly, several studies have linked chronic pain—including musculoskeletal conditions such
    as chronic low back pain—with an increased risk of frailty. This may be due to reductions in physical
    activity and increased sedentary behavior, often driven by fear of worsening pain. Over time, this can
    lead to muscle deconditioning, reduced proprioception, and diminished functional capacity.
    Addressing musculoskeletal pain through conservative care, including chiropractic treatment, may
    help individuals stay active and improve their resilience, reducing the impact of frailty.

Brent Binder, D.C.

4909 Louise Dr. Suite 102

Mechanicsburg, PA 17055 (717) 697-1888

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A Practical Tool for Assessing Health and Longevity

30 Mar

As we age, it is natural to become more concerned about our longevity, especially if we have
experienced health challenges or engaged in unhealthy behaviors earlier in life. One way to assess probabilistic
near-term (under five years) and long-term (10–25 years) mortality risk is to use an assessment known as the
Deficit Index, also called the Frailty Index. Essentially, the index evaluates health across many different
domains. Each item is scored as 0 (not present), 0.5 (a mild or partial problem), or 1 (a severe or fully present
problem). The individual deficit scores are added together and then divided by the total number of items
assessed (61 in this example) to produce a final index value between 0 and 1. Below are commonly included
deficit domains:

  • Chronic Medical Conditions: Hypertension, diabetes mellitus, coronary artery disease, stroke or TIA,
    osteoarthritis, osteoporosis, chronic lung disease, chronic kidney disease, cancer (current or past)
  • Activities of Daily Living (ADLs): Difficulty bathing, dressing, transferring, using the bathroom,
    feeding, shopping, managing medications, managing finances, preparing meals, using transportation
  • Mobility & Physical Performance: Difficulty walking one block, difficulty climbing stairs, slow
    walking speed, poor balance, use of cane/walker/wheelchair, fall/s within previous year
  • Symptoms & Somatic Complaints: Chronic pain, fatigue or low energy, shortness of breath, dizziness,
    poor appetite, sleep problems, urinary incontinence
  • Cognitive Function: Memory complaints, difficulty concentrating, diagnosed mild cognitive
    impairment, dementia, difficulty following instructions
  • Psychological & Emotional Health: Depressive symptoms, anxiety, low mood most days, anhedonia,
    high perceived stress, poor coping skills
  • Sensory Impairments: Poor vision (even with correction), poor hearing, difficulty communicating due
    to sensory loss
  • Nutrition & Body Composition: Unintentional weight loss, low BMI, sarcopenia or muscle weakness,
    difficulty chewing or swallowing
  • Social & Environmental Factors: Living alone, social isolation, limited social support, financial strain,
    low physical activity, limited access to care
  • Laboratory & Physiological Abnormalities: Anemia, elevated inflammatory markers, abnormal
    glucose regulation, low vitamin D, reduced kidney function markers
    In population studies, scores below 0.10 are considered robust and associated with low mortality risk
    over the next 10–20+ years; scores of 0.10–0.15 are considered pre-frail and associated with low five-year
    mortality but increased 10–20 year risk; scores of 0.15–0.25 indicate moderate frailty and a substantially
    elevated 5–10 year mortality risk, with many studies showing a roughly 50–70% chance of death within the
    next decade; scores of 0.25–0.40 indicate severe frailty and high near-term mortality, with up to a 50% chance
    of death within ~3 years and very high five-year mortality; and scores of 0.40 or higher indicate extreme frailty
    and are associated with very high 1–3 year mortality and markedly shortened survival.
    Importantly, this assessment and others like it are not intended to predict exactly how many years any
    one individual has left. Rather, they help visualize how multiple health factors combine to reflect overall
    biological aging and vulnerability. The goal is not fatalism, but insight, so that efforts to improve strength,
    nutrition, mobility, mental health, sleep, and social connection can reduce frailty, improve quality of life, and
    potentially extend both lifespan and health span.

Brent Binder M.S., D.C.

4909 Louise Dr. Suite 102

Mechanicsburg, PA 17055

(717) 697-1888

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Sleep Is Essential for Good Health

22 Dec

Sleep is a fundamental biological necessity that supports vital processes such as brain waste
clearance, immune regulation, and nutrient metabolism. While the body can recover from an occasional
night of poor rest, frequent sleep disruption can set the stage for chronic disease. Experts estimate that
about ten percent of adults meet the criteria for insomnia, while another twenty percent experience
occasional insomnia symptoms, highlighting just how widespread sleep problems are.
There are three key ingredients for healthy sleep: quantity, quality, and consistency. Adults
generally need seven to nine hours of rest each night, with the required amount gradually decreasing with
age. If you find yourself sleeping in on weekends or relying on naps to catch up, that’s a clear sign you’re
not getting enough sleep during the week. But the number of hours alone doesn’t tell the whole story. The
body cycles through several stages of sleep—from light to deep to rapid eye movement—and waking
repeatedly during the night can interrupt these cycles, leaving you feeling tired even after spending
sufficient time in bed. Equally important is maintaining a regular sleep schedule. Going to bed and
waking up at the same time each day, even on weekends, helps regulate the body’s circadian rhythm, the
internal clock that governs hormone release, body temperature, and alertness. When this rhythm is stable,
it becomes easier to fall asleep, stay asleep, and wake feeling refreshed.
And no, that morning cup of coffee can’t make up for poor sleep. In fact, an analysis of data
concerning more than 88,000 adults in the UK Biobank study found that inadequate or irregular sleep is
associated with 172 diseases, including dementia, Parkinson’s disease, and diabetes. For 42 of these
conditions—among them liver cirrhosis, fibrosis, and age-related frailty—poor sleep more than doubles
disease risk. Remarkably, the researchers estimate that insufficient or irregular sleep accounts for roughly
20% of the overall risk profile in 92 of these conditions, suggesting that sleep regularity may play an even
greater role in long-term health than sleep duration alone.
To set the stage for better sleep, experts emphasize lifestyle and environmental factors that
support the body’s natural rhythms. A nutrient-rich diet, regular physical activity, limited alcohol and
caffeine intake, and effective stress management all contribute to more restful sleep. Exposure to natural
light during the day and minimizing blue light from screens in the evening help reinforce the body’s
natural light–dark cycle. Keeping the bedroom dark, quiet, and cool promotes deeper rest, while
maintaining a consistent bedtime strengthens the brain’s expectation of when to release sleep-related
hormones. If snoring, gasping, or frequent awakenings are a problem, a sleep specialist can evaluate for
conditions such as sleep apnea.
Finally, when pain interferes with sleep, addressing the source is essential. Research shows a
bidirectional relationship between poor sleep and musculoskeletal pain—particularly low back pain—
meaning that inadequate rest can worsen discomfort, and discomfort can further erode sleep quality. In
such cases, consulting a doctor of chiropractic can be an important step toward breaking this cycle and
restoring both comfort and healthy sleep.
Pain Relief Chiropractic

4909 Louise Dr. Suite 102 Mechanicsburg, PA 17055 (717) 697-1888

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Midlife Carpal Tunnel Syndrome

11 Dec

Carpal tunnel syndrome (CTS) occurs when the median nerve becomes compressed or restricted
as it passes through the wrist. Early on, this may cause mild, intermittent tingling, numbness, or pain in
parts of the hand, but over time, symptoms can become more frequent and activity-limiting. While CTS
can develop at any age, it’s most common during midlife due to the convergence of three key factors:
occupational stress, hormonal and metabolic changes, and age-related anatomy.
When we perform frequent, repetitive hand movements, the tendons that run through the carpal
tunnel glide back and forth against one another. Over time, the lubricating sheaths surrounding these
tendons can become inflamed and sustain micro-injuries that need time to recover. However, occupations
or hobbies that involve non-neutral wrist positions, high gripping forces, or vibration exposure often
provide little opportunity for rest. After years—or decades—of repetitive stress, minor irritation can
progress into chronic inflammation that’s difficult to ignore or manage with over-the-counter remedies.
In addition to repetitive movement, hormonal changes and worsening metabolic health during
midlife increase CTS risk. Chronically elevated blood sugar can thicken connective tissue (including the
transverse carpal ligament) and increase fluid retention, both of which reduce space inside the carpal
tunnel and place pressure on the median nerve. Poor metabolic health also damages the microvessels that
supply the nerve and fuel systemic inflammation that can narrow the tunnel even further. Women face an
added risk during this stage of life, as changes in estrogen and thyroid hormones can make tissues less
elastic and more vulnerable to shear forces.
Age-related changes compound the problem. As we grow older, damaged tissues heal and
regenerate more slowly. Tendons thicken, ligaments stiffen, and the myelin sheath that insulates nerves
can begin to thin, leaving the median nerve more susceptible to compression at the carpal tunnel. Muscle
mass naturally declines as well, reducing the stabilizing forces around the wrist. These changes affect not
only the carpal tunnel itself but the entire course of the median nerve—from the neck and shoulder down
through the elbow and forearm—meaning that restriction anywhere along its path can heighten sensitivity
to compression at the wrist.
Fortunately, all is not lost. Although we can’t stop the aging process, we can control occupational
and metabolic risk factors. Adjusting tools to maintain a neutral wrist position, scheduling regular microbreaks, and performing nerve-gliding or wrist-mobility exercises can help reduce pressure in the tunnel.
Supporting overall metabolic health is equally important: limit sugary drinks and ultra-processed foods,
increase fruit and vegetable intake, take daily walks, and aim for 150 minutes of moderate activity plus
two resistance-training sessions per week.
Finally, chiropractic care can help restore normal motion to the wrist and surrounding joints,
reducing strain on the median nerve along its entire pathway. Your chiropractor can also teach you the
most effective exercises for symptom management and guide you on ergonomic adjustments to keep your
wrists healthy long-term.
Brent Binder, D.C.

4909 Louise Dr. Suite 102 Mechanicsburg, PA 17055 (717) 697-1888

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Chiropractic Treatment for Chronic Rhinosinusitis?

4 Dec

Chronic rhinosinusitis is a long-term inflammation of the nasal and paranasal sinus mucosa
lasting twelve weeks or more, characterized by at least two of the following symptoms: nasal
congestion, facial pressure or pain, reduced sense of smell, and/or nasal discharge. It’s estimated that
about 1 in 10 adults worldwide are affected, though prevalence may be higher in some regions due to
genetic, cultural, and environmental factors that contribute to persistent inflammation of the nasal
and sinus lining.
Contributing factors can include allergic or environmental irritants—from household
allergens to air pollution—structural issues such as a deviated nasal septum, enlarged turbinates, or
nasal polyps that obstruct sinus drainage, recurrent infections, immune dysfunction, asthma, and even
gastroesophageal reflux. It’s highly likely that two or more of these are present in a patient, making
each case somewhat unique and often requiring a tailored, multidisciplinary approach to resolve
symptoms.
Standard treatment usually starts with intranasal corticosteroids and nasal saline irrigation,
with the option of adding antibiotics, systemic steroids, antihistamines, decongestants, or leukotriene
modifiers. The data show that up to 90% of chronic rhinosinusitis patients without nasal polyps
respond to this approach, though the success rate falls to 50–70% in the presence of nasal polyps. For
the 10–20% who don’t respond to conventional treatment, the patient may receive referral to see if
they are a candidate for functional endoscopic sinus surgery aimed at enlarging the sinuses to restore
proper drainage and ventilation.
For patients who don’t tolerate certain medications, wish to avoid surgery, or continue to
experience symptoms even after undergoing functional endoscopic sinus surgery, there is limited
evidence that some hands-on therapies provided by chiropractors may be of benefit. A 2024
systematic review reported that manual therapies—including cervical soft tissue manipulation,
cervical myofascial release, cervical high-velocity/low-amplitude thrust manipulation (HVLA-TM),
thoracic muscle energy, scapular release, thoracic HVLA-TM, cranial techniques, and lymphatic
drainage—may help reduce head and neck congestion, improve lymphatic and venous outflow,
normalize autonomic tone, enhance respiratory mechanics and immune function, and decrease
perceived facial pressure and headache.
While chiropractors in most jurisdictions are recognized as portal-of-entry healthcare
providers—meaning patients can see them directly without referral—chronic rhinosinusitis may, in
some regions, fall outside the direct chiropractic scope of practice. In such cases, co-management
with the patient’s physician is advised, and chiropractic care should be provided on an adjunctive
basis consistent with local regulations.
Brent Binder, D.C.

4909 Louise Dr. Suite 102 Mechanicsburg, PA 17055 (717) 697-1888

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