Dr. Crom’s Weekly Adjustment

Buckle Up to Save Lives

Motor vehicle crashes are the leading cause of death for children ages 2 to 14. Many child car restraints are still used incorrectly, or not at all, despite safety rules in every state that require children of certain ages to be restrained in approved seats. In recent years, safe driving campaigns and state safety laws have educated parents about the importance of using car seats for their small children.

While car accidents can be dangerous for all passengers, small children are especially at risk. The weight of the head of a child makes the neck much more vulnerable to injury. The infant has little control in the muscles of the neck, and the head can bounce from side to side and fall forward, which can cause serious spine and neck injuries. Children also have more flexible upper bodies and shoulders.

Car Seat Recommendations

• Use the car seat appropriate for the age and size of your child. A newborn infant and a 3-year-old toddler require different seat types.

• Car seats for infants should always face the rear of the car—to spread the impact of a possible crash more evenly along the back and shoulders, providing more neck protection.

• Always place car seats in the back seat of the car — ideally in the center. This is especially important in cars equipped with air bags. If an air bag deploys, the force could seriously injure or kill a child in the front seat.

• Properly secure the car seat to the seat of the vehicle. Place it at a 45-degree angle to support the head of the infant or child.

• Fasten the lap harness low and as close to the hips as possible – never around the waist. Also, fasten the shoulder harness securely, and make sure the straps lie flat against the body. Twisted straps can cause additional injury and may keep the seat from working properly.

• Use a retention or shoulder harness clip (if provided by the manufacturer) when securing a child safety seat with the shoulder harness. Fasten the clip close to the armpit of the infant or child and snugly between the legs.

• Don’t use a car seat that has been in a serious accident — it could be damaged and won’t protect your child.

• Be sure the seat meets federal motor vehicle safety seat standards. Consult the owner’s manual, or contact the manufacturer for that information. All car seats should have an owner’s manual and instruction booklet. To find a child safety seat inspection site near you, click here.

Car Seat Guidelines from NHTSA

The NHTS’s 4 Steps for Kids guidelines show which restraint should be used for each stage of a child’s development. The four steps are:

• Rear-facing infant seats in the back seat from birth to at least 1 year old (at least 20 lbs.)

• Forward-facing toddler seats in the back seat from age 1 to about age 4 (20 to 40 lbs.)

• Booster seats in the back seat from about age 4 (40 lbs.) to at least age 8, unless 4′ 9″ tall.

• Safety belts at age 8 or older, or taller than 4’9″. All children 12 and under should ride in the back seat.

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An old Chinese proverb states, “Only when one cannot sleep does one know how long the night is.” Anyone who’s ever experienced an occasional bout with insomnia — and that’s most of us — can relate to this all too well.

In fact, surveys have shown that between 40 and 60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches and pains caused by uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality sleep.

Sleep is critical to good health and functioning, so lack of it is a serious matter. “Sleep is one of the most important functions of the brain,” says Frederick R. Carrick, DC, PhD, president of the American Chiropractic Association’s Council on Neurology. Through it, our bodies recharge and renew for the next day’s challenges.

Creating a comfortable place to sleep by choosing the correct mattress and pillow is also essential to getting the quality sleep that your body needs to function at its best.

A mattress, for instance, should support the body’s weight evenly and allow the spine to stay in its natural alignment. Choosing the right one is a personal matter. Give your mattress a good trial run before you buy it. It’s a good idea to lie down on a mattress for a minimum of three to five minutes to get a good feel. Sitting on it simply won’t do.

Useful mattress facts…

• A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you’re not getting the full support that you need.
• If you do have back pain and your mattress is too soft, you might want to firm up the support of your mattress by placing a board underneath it. But do this just until the pain goes away; such firmness is not good for “routine” sleeping.
• Every few months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum. It’s also good to rotate the mattress frame every so often to reduce wear and tear.
• If you’re waking up uncomfortable, it may be time for a new mattress. There is no standard life span for a mattress; it all depends on the kind of usage it gets.
• Be aware that changes in your life can signal the need for a new mattress. For example, if you’ve lost or gained a lot of weight, if a medical condition has changed the way you sleep, or even if you have changed partners, it could mean that it’s time to find a new mattress that will accommodate those changes and help you sleep more soundly.
• If you’re not in the market for a new mattress, and your current mattress is too firm, you can soften it up by putting a 1- to 2-inch-thick padding on top of it – usually available at mattress and bedding stores.

Next, pillow talk…
After investing in a quality mattress, don’t forget to choose an equally supportive pillow, advises Peter Mckay, DC, who is in private practice in San Diego and also works as a consultant for Innovative Choices, the maker of the Therapeutica Pillow-another ACA-endorsed product. “People will spend thousands of dollars on a mattress and then skimp on a pillow that doesn’t support their head and neck properly,” he observes. A good pillow will keep the cervical (neck) section of the spine aligned with the thoracic and lumbar (chest and lower back) sections. “[The sections] move together and should be supported together.”

• When choosing a pillow, be selective. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body.
• Be wary of pillows that are made out of mushy foam materials. The weight of your head can displace this kind of foam, leaving little support. Choose firmer foam and materials that press back and support the head.
• If you find yourself sleeping on your side with one hand propped under your pillow, that’s a clue that you’re not getting the support you need from that pillow.
• There is no such thing as a universal fit when it comes to pillows. Find one that is consistent with the shape and size of your body.

Chiropractic Care Can Help…
If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of chiropractic. Doctors of chiropractic are trained to treat spinal problems that can interfere with a restful night’s sleep. They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep.

Download the Better Sleep Guide
The Better Sleep Council’s Better Sleep Guide provides simple solutions that can help improve the quality of your life by improving the quality of your sleep. Find out why you should make sleep a health priority, how much sleep your body needs and how your bedroom and mattress affect the quality of your sleep. Click here to download a PDF copy of the booklet.

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Looking your best might not always be the best thing for you. Today’s society is extremely fashion and style conscious. Unfortunately, clothing designers and stylists aim to please by creating unique looks that might not always be practical or even comfortable.

The look of the season shows runway models in high platform heels and tight skirts or pants. Models have perfected the runway “walk,” but the popular looks and accessories are frequently impractical and could create leg, back, and spine or neck problems. “Sometimes I see a woman walking down the street with high heels and a two-ton bag, and I want to stop her and make her aware of what she is doing to her body,” said ACA president Dr. Richard Brassard.

Women generally wear high heels to complement an outfit, not for comfort, but some might not realize that these shoes can cause serious discomfort in the feet and can also exacerbate back pain. High heels alter the balanced position of a person’s body. When a woman wears high heels, a new dynamic equilibrium occurs. Dr. Brassard compared the musculoskeletal system to a mobile, hanging in dynamic equilibrium, each part balancing the other. If one part becomes ‘fixed,’ the whole system will compensate with a movement or restriction. Essentially, wearing high heels for any length of time increases the normal forward curve of the back and causes the pelvis to tip forward. This alters the normal configuration of the pelvis and spine necessary for the body to maintain a center of gravity.

“The legs are the foundation of the musculoskeletal system, and a person standing flat-footed or bare-footed would be completely balanced,” said Dr. Brassard. “While standing, the hamstrings are taut and both parts of the pelvis are stabilized so that the support is normal. By bringing the heel up, you encourage the shortness of the hamstring muscles.”

Women and men alike fall into the fashion trap. However, women, more than men, tend to wear clothes that are too tight. Stylish tight tube skirts and tight pants can be attractive, but are often too restrictive. Clothes that are too tight throw a person off-balance, and simple everyday tasks such as bending, sitting and walking become difficult. “Tight clothes restrict a person from moving comfortably, resulting in poor posture and misalignment of the spine,” said Dr. Brassard.

Another unhealthy fashion statement is the use of heavy purses, backpacks and handbags. Women and men tend to carry too many items in one bag, or briefcase, and are often not aware of the potential health risks associated with toting an excessive amount of “stuff.” Carrying a bag with detectable weight-more than 10 percent of your body weight-can cause improper balance. When hiked over one shoulder, it interferes with the natural movement of the upper and lower body. “The person carrying the bag will hike one shoulder to subconsciously guard against the weight, holding the other shoulder immobile,” said Dr. Brassard. “This results in the unnatural counterbalance movement of one shoulder and little control over the movements of the arms and legs. Even worse, the spine curves toward the shoulder.”

More and more people carry their credit cards, ATM cards and personal identification in the back pocket of their pants. This might be a convenient way of carrying the necessary items with you each day, but carrying your wallet in the back pocket of your pants can cause discomfort. Dr. Brassard suggested men and women remove their wallets or other items before sitting for long periods of time. “Sitting on your wallet or card holder for the entire day will create a pocket in the muscle lying underneath the wallet, and whether your pants are tight or loose-fitting, this can result in discomfort or pain.”

In today’s society, it might be important to you to look fashionable, but it is more important to choose clothes, shoes and bags that are comfortable and that suit your style. By following and remembering these simple steps, it is possible to look and feel your best.

• Choose comfortable shoes. If you must wear high heels, bring a pair of flat shoes along with you to change into should you become uncomfortable. If you walk to work, wear flat shoes and change into your more fashionable shoes when you arrive to alleviate any pain or discomfort.
• If the shoe is uncomfortable while standing, chances are it will not be any more comfortable while walking. The wrong shoe can affect the body’s center of gravity.
• Choose supportive shoes. Designer spikes or non-supportive loafers may look nice but do not allow for easy, symmetrical walking.
• While sitting, whether or not you are wearing heels, it is important to take frequent stretch breaks to alleviate atrophy of the hamstring muscles.
• Avoid excessive wear of tight pants or clothing. If you prefer tighter clothes, choose styles that allow you to perform daily tasks with ease.
• Select a briefcase or purse with a wide adjustable strap. Ideally, the strap should be long enough to place over the head. This evenly distributes the bulk of the weight across the body.
• When carrying a bag, or briefcase, switch sides frequently to avoid placing the burden of the weight on one side of your body.
• Take the time to empty unnecessary items from your bag.
• Place all necessary items-such as wallets and cellular phones-in the front pockets of the bag. Stretching around to reach for your wallet can result in a pulled neck or back.
• If you are driving or sitting for long periods of time, remove your wallet or card holder from the back pocket of your pants.
• Think about your daily tasks. If your clothes affect your movements, consider outfits that fit your lifestyle.

Designers and stylists tend to be more concerned about the way something looks rather than the way it feels. Listen to your body. One of the most important aspects of being in style and looking your best is to maintain healthy judgement. By following simple suggestions, being fashionable can be comfortable.

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Nutrition Advice for a Healthy New You

There is no better way to revamp your health than by eating more nutritiously. In fact, even a few small and simple changes in the way you view food and your lifestyle, can have a positive impact on your health-and any health problems that you may be experiencing at this time. The traditional coffee and doughnuts for breakfast; a drive through for lunch-or no lunch; candy, cookies, and a soft drink for a snack; followed by a huge dinner with more protein than a person needs-are unhealthy dietary choices. As a result, younger people are starting to suffer from heart disease-not only because of poor diet, but also because of an epidemic of inactivity. Processed foods and video games are making our children obese and extremely unhealthy

How can you reverse this alarming trend. Start by eating a balanced diet, drink more water (you should drink half of your body weight in ounces per day), STOP SMOKING, exercise, and supplement the vitamins and minerals that you are not getting from your food.

What Can You Do?
The American Chiropractic Association offers the following prevention and wellness advice:

Lifestyle Changes

• Exercise at least 20 to 30 minutes three or four days a week.
• Eat out more sparingly. Food preparation methods in restaurants often involve high amounts-and the wrong types-of fat and sugar.
• Brown-bag your lunch to control your fat and sugar content while adding nutritious fruits, vegetables, and grains.
• Limit your intake of alcohol and quit smoking. Drinking alcohol excessively and/or smoking hinder your body’s ability to absorb nutrients from your food.

Dietary Changes

• Eat more raw foods. Cooking and canning destroys much of the nutrition in foods. With the exception of canned tomatoes, which can help prevent prostate cancer,1 fresh or frozen fruits and vegetables always have more natural vitamins and minerals.
• Select organically grown foods when possible, because they have lower amounts of toxic elements, such as pesticides and heavy metals.
• Consume 25 to 30 grams of fiber a day. Whole-grain breads and cereals, beans, nuts, and some fruits and vegetables are good sources of fiber. High-fiber diets can help prevent digestive disorders, heart disease, and colon cancer.
• Drink eight to ten 8-ounce glasses of water a day. Coffee, tea, soft drinks, and alcohol are dehydrators. Don’t substitute them for water.

Vegetarian Diets
Research shows that a good vegetarian diet as part of a comprehensive health program can help prevent heart disease, cancer, and other diseases. However, fried foods, hydrogenated fats, and commercial meat substitutes may contain more sugar and fat than a meat-eater would consume.

If you are considering a vegetarian diet, keep the following tips in mind:

• Don’t rely on fruits and vegetables at the expense of grains and legumes. Eat a variety of fruits and vegetables to consume a wide range of nutrients.
• Tiredness, malaise, and anemia can be signs of deficiencies. Have your B12 and iron levels checked at least once a year.
• Consume fortified foods or take supplements to obtain the nutrients you no longer get from animal-based products, such as vitamin B12.
• Before eliminating animal products from the diet, learn to do it right. Children, pregnant and breast-feeding women, and people recovering from illness should consult their health care practitioners.

Supplements According to the U.S. Food and Drug Administration, dietary supplements are not substitutes for foods, nor can a person sustain good health by just taking vitamin and mineral supplements. When taken properly, however, supplements can play an important role in achieving maximum health. If you are considering nutritional supplements, keep the following tips in mind:

• Remember to consume dark green vegetables, oils, nuts, and seeds, which are sources of magnesium, fatty acids, and many other vitamins and minerals.

Don’t “self-prescribe.” Consult a health care practitioner, such as a doctor of chiropractic, to determine what supplements are best for you. If you have symptoms such as headaches, chronic fatigue, or cardiac problems, seek professional advice from a health care provider who specializes in nutrition.

References

1. Pohar KS, Gong MC, Bahnson R, Miller EC, Clinton SK. Tomatoes, lycopene and prostate cancer: a clinician’s guide for counseling those at risk for prostate cancer. World J Urol. 2003 May;21(1):9-14. Epub 2003 Mar 22.
2. Beilin LJ. Vegetarian and other complex diets, fats, fiber, and hypertension. Am J Clin Nutr. 1994;59(suppl):1130-1135.
3. Dwyer JT. Health aspects of vegetarian diets. Am J Clin Nutr. 1988;48(suppl):712-738.
4. Economic Characterization of the Dietary Supplement Industry: Final Report. In “U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition” March 1999.

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Golf is generally viewed as a game of leisure or relaxation and not an athletic event requiring highly athletic motions. This common misconception often results in injuries. As Paul Chek stats: Getting your club head speed to over 100 mph takes the amateur golfer 90% of their peak muscle activity to accomplish this feat. That is the same as lifting a weight that can only be lifted 4 times before total fatigue. So you can imagine what that is doing to your body when you are taking that powerful of a swing 30-40 times per round. I know what you are thinking- If golf is such an athletic event then how can guys like John Daly or Kevin Stadler play it so well. Well there is always the exception to the rule, and they also have been playing and practicing golf for so long that they has developed the muscle strength that they requires to perform. But what I am really talking about here is the amateur golfer. The golfers that show up to the golf course 5 min. before their tee time. They take a couple of swings with their drivers on the first tee, touch their toes a few times and then try to hit the ball with everything they’ve got. These are the golfers that are going to at some point experience pain. Usually this pain is going to hit the lower back, but it can also make it into the hips, knees, elbows and wrist. Knowing that golf is going to take so much energy and strength, don’t you think it is in your best interest to give your body a little time to get warmed up and loose? Considering the fact that most of us ride in a cart and don’t walk, it takes longer and more of an effort to get our muscles prepared for a round. Just a few friendly tips to try prior to your next round.Get there a little early. Give yourself some time to stretch and warm up. Making sure that you focus on warming up the muscles you will be using through out your round. In this case it will be all of them to one extent or another. Start by increasing your heart rate with some simple movements. Then stretch your neck, shoulders, arms, lower back, hamstrings and calf muscles. Finally, start swinging a club slowly. I recommend a 7 iron, usually starting at about 50% and working up from there. This type of warm up will allow you to play a better round of golf, and help you prevent injuries.One last thought, if you would like to add distance to your shots. Try improving yourself before you run out and buy a new $400 driver. You are the one swinging the club. You are the main “club” in your bag. Just improving your flexibility can add that 10-15 yards a new driver would, not to mention it will add to your overall health and wellness.

There are many websites, videos, and golf shows developed to help improve your body for golf. I would recommend you choose one. If you aren’t doing anything at this point, something is better then nothing. I have attached a video of the warm up program that I do prior to playing a round. Mike in the video has a lot of great products. I don’t personally know him, but I do use a lot of his books and videos in my clinic.

I hope this has helped to show you the importance of how your body during a round of golf.

If you have any questions about improving your flexibility or strength please feel free to contact the office. We would be more then happy to point you in the right direction.

http://www.performbettergolf.com/article5

See you next week with more great health news and notes.

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Thank you for visiting our blog.  We plan to inform you on a variety of topics, all related to your health and wellness. We will be posting about ways that can help you live a stronger, healthier life with small lifestyle modifications. Please join us weekly for our latest post.

Dr. Crom

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