WELLNESS

Regular chiropractic care, eating a healthy diet, taking vitamin supplements, keeping your weight
under control and stress management are all part of an overall wellness lifestyle that, if
followed, results in a longer, healthier and pain­free life. Here are a list of basic tips to help
you maintain a healthier, more vibrant body.
Regular Chiropractic Care
The chiropractic approach to healthcare is holistic, meaning that it addresses your overall health.
Numerous studies have demonstrated that chiropractic care is one of the most effective treatments
for back pain, neck pain, headaches, whiplash, sports injuries and many other types of
musculoskeletal problems. It has even been shown to be effective in reducing high blood pressure,
decreasing the frequency of childhood ear infections (otitis media) and improving the symptoms of
asthma.

Chiropractic is so much more than simply a means of relieving pain. Ultimately, the goal of the
chiropractic treatment is to restore the body to its natural state of optimal health. In order to
accomplish this, chiropractors use a variety of treatment methods, including manual adjustments,
massage, trigger point therapy, nutrition, exercise rehabilitation, and massage, as well as
counseling on lifestyle issues that impact your health. Since the body has a remarkable ability to
heal itself and to maintain its own health, my primary focus is simply to remove those things which
interfere with the body’s normal healing ability.

Chiropractors understand that within each of us is an innate wisdom, a health energy, that will
express itself as perfect health and well­being if we simply allow it to. Therefore, the focus of
chiropractic care is simply to remove any physiological blocks to the proper expression of the
body’s innate wisdom. Once these subluxations are removed, health is the natural consequence.

Just like continuing an exercise program and eating well in order to sustain the benefits of
exercise and proper diet, it is necessary to continue chiropractic care to ensure the health of
your musculoskeletal system. When you make routine chiropractic care a part of your lifestyle, you
avoid many of the aches and pains that so many people suffer through, your joints will last longer
and you will be able to engage in more of the activities you love.

Many years ago, dentists convinced everyone that the best time to go to the dentist is before your
teeth hurt – that routine dental care will help your teeth remain healthy for a long time. It is
important to remember that, just like your teeth, your spine experiences normal wear and tear – you
walk, drive, sit, lift, sleep and bend. Regular chiropractic care can help you feel better, move
with more freedom, and stay healthier throughout your lifetime. Although you can enjoy the
benefits of chiropractic care even if you are only treated for a short time, the real benefits come
into play when you make chiropractic care a part of your lifestyle.
Maintain Good Posture
Poor posture creates a lot of stress on your spine and chronic muscle tension, leading to pain and
stiffness. This happens because the weight of your upper body must be supported by your back
muscles instead of the bones of your spine. The further your posture deviates from normal, the
greater the stress on your back and the more pain that you will experience.

To illustrate this idea, think about carrying a briefcase. If you had to carry your briefcase with
your arms outstretched in front of you, it would not take long before the muscles of your shoulders
would be completely exhausted. This is because carrying the briefcase far away from the center of
your body places an undue stress on your shoulder muscles. If you held the same briefcase down at
your side, your muscles would not fatigue as quickly because the briefcase is closer to the center
of your body and the weight is, therefore, supported by the bones of the skeleton, rather than the
muscles.

A simple exercise to improve your posture is called the Wall Posture Exercise. To do this
exercise, simply find a flat wall. Rest your back against the wall and scoot your heels, shoulders
and head back until the touch the wall. Holding this posture, step away from the wall and try to
hold this posture as long as you can while you go about your day.
Reduce Your Stress
Modern life is full of pressure, stress and frustration. Worrying about your job security, being
overworked, driving in rush­hour traffic, arguing with your spouse — all these create stress.
According to a recent survey by the American Psychology Association, fifty­four percent of
Americans are concerned about the level of stress in their everyday lives and two­thirds of
Americans say they are likely to seek help for stress.

You may feel physical stress as the result of too much to do, not enough sleep, a poor diet or the
effects of an illness. Stress can also be mental: when you worry about money, a loved one’s
illness, retirement, or experience an emotionally devastating event, such as the death of a spouse
or being fired from work.

However, much of our stress comes from less dramatic everyday responsibilities. Obligations and
pressures which are both physical and mental are not always obvious to us. In response to these
daily strains your body automatically increases blood pressure, heart rate, respiration,
metabolism, and blood flow to your muscles. This response is intended to help your body react
quickly and effectively to a high­pressure situation.
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Advanced Family Chiropractic

Dr. Jignesh B. Bhakta
Pain is inevitable, but years of suffering is optional. (916) 689­3200
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After decades of research, it is clear that the negative effects associated with stress are real.
Although you may not always be able to avoid stressful situations, there are a number of things
that you can do to reduce the effect that stress has on your body. The first is relaxation.
Learning to relax doesn’t have to be difficult. You can learn about specific techniques for stress
reduction in the Stress Reduction section of this website.

Maintain a Healthy Body Weight

Most people know that excessive body weight contributes to the development of a number of
conditions, such as coronary heart disease, diabetes, high blood pressure, and colon cancer.
However, it may also be a major contributing factor for the development of low back pain. The
spine is designed to carry a certain amount of body weight. When it is exposed to the excess
pressure of being overweight, the spine becomes stressed and, over time, can suffer structural
damage. Being overweight significantly contributes to symptoms associated with osteoporosis,
osteoarthritis (OA), rheumatoid arthritis (RA), degenerative disc disease (DDD), spinal stenosis,
and spondylolisthesis.

In addition to back pain, those who are overweight may suffer from fatigue, as well as difficulty
breathing and shortness of breath during short periods of exercise. If the fatigue and shortness
of breath causes one to avoid activity and exercise, then this can indirectly lead to back pain as
lack of exercise contributes to many common forms of back pain.

If you are currently overweight and suffer from low back pain, talk to your doctor about effective
ways to lose weight. Not only will your back pain improve, but you will decrease your risk of most
major degenerative diseases at the same time.

Sleep on a Good Mattress

Good health and sleep are closely linked. Just as we improve our eating habits for better health,
we should also improve our sleep habits. Sleep debt is a costly problem in our society, both
fiscally and physically. Sleep should be a priority and not just a negotiable need determined by
our busy schedules. Good sleep not only reduces costly back problems but also helps to prepare us
for a more productive, alert and safe day ahead.

Here are some tips to help you select the proper mattress for you:

• Personal preference should ultimately determine what mattress to purchase. Any mattress that
helps someone sleep without pain and stiffness is the best mattress for that individual. There is
no single mattress that works for all people with low back pain.
• Find a mattress with sufficient back support to reduce low back pain. A good mattress should
provide support while allowing for the natural curves and alignment of the spine. Medium­
firm mattresses usually provide more back pain relief than firm mattresses.
• Know when it’s time to get a new mattress. If an old mattress sags visibly in the middle, it is
probably time to purchase a new one. Putting boards under a sagging mattress is only a short­term
fix and may cause more back problems and low back pain in the long run.
• Be wary of mattress advertising gimmicks. Claims that a mattress is “orthopedic” or
“medically­approved” should be viewed skeptically. There has not been extensive medical research
or controlled clinical trials on the topic of mattresses and low back pain. You must determine
whether or not extra features on a mattress make it more comfortable or supportive for your back.

Wear Orthotics

Orthotics are custom fitted inserts that you place into your shoes to keep your feet functioning
correctly. Your feet are the foundation of your body. They support you when you stand, walk, or
run. And they help protect your spine, bones, and soft tissues from damaging stress as you move
around. Your feet perform better when all their muscles, arches, and bones are in their ideal
stable positions.

The foot is constructed with three arches which, when properly maintained, give exceptional
supportive strength. These three arches form a supporting vault that distributes the weight of the
entire body. If there is compromise of one arch in the foot, the other arches must compensate and
are subject to additional stresses, which usually leads to further compromise.

By stabilizing and balancing your feet, orthotics enhance your body’s performance and efficiency,
reduce pain, and contribute to your total body wellness. Since the average person spends almost
two­thirds of their day in shoes, it’s important to make sure that they provide optimal support.
One popular brand of orthotics is Foot Levelers. Foot Levelers orthotics support all three arches
in your feet, thereby creating a stable foundation upon which to build proper body posture.

Drink More Water
By drinking enough water, you will be helping your body to remain healthy. Ideally, the average
person should consume around ten cups of water per day, or just over a half gallon. Water is the
single­most abundant nutrient in the body, accounting for around 70% of your total weight. It is
also the least forgiving of all the nutrients you consume. You can survive for
weeks without food, but for only a couple of days without water. Water is responsible for the
transport of nutrients, oxygen and waste products, as well as for regulating your body temperature
and serving as the medium in which all of your body’s chemical reactions take place. Most people
do not drink enough pure clean water.

Drinking an adequate amount of clean water every day is one of the most overlooked, but simplest
ways of keeping your body healthy. Water is used to help the body cleanse itself of toxins and
metabolic waste. Although drinking water has become more popular over the past several years, many
people still do not consume enough water. Instead, they drink coffee, tea, juices and soft drinks
and figure that they get enough fluids. It is true that when you drink these things you are
consuming water. However, along with the water, you are also consuming a lot of other stuff that
the body will need to ultimately eliminate, so the potential beneficial effect of the water is
somewhat negated. To make matters worse, drinks that contain caffeine, such as coffee, tea and
soft drinks, actually cause more water loss than the amount of water they contain, resulting in a
net loss of water.

Ideally, the average person should consume around ten cups of water per day, or just over a half
gallon. Some of this water is found in the food and beverages you consume, so you don’t have to
drink an entire half­gallon of water every day. An easy way to accomplish this is to buy a 1.5
liter bottle of water from the local grocery store and to drink that amount of water every day. If
you exercise heavily, you may have to drink two of those 1.5 liter bottles of water each day. By
drinking enough water, you will be helping your body to remain healthy. It is by far the cheapest
health insurance you can buy.

Eat More Fruits and Vegetables

People know that they should eat more fruit and vegetables in their diet, but most people don’t do
it. It seems lately that the four major food groups of the American diet have gone from dairy,
fruits and vegetables, grains, and meat to sugar, fat, salt and caffeine. Because of the easy
availability of fast foods and snack foods, we have lost our taste for fruits and vegetables?
especially vegetables. It is not uncommon for many people to go for weeks without consuming a
single serving of fresh vegetables. This is not good.

The human body evolved with a diet high in fruits and vegetables, and is dependent on many of the
compounds unique to plant foods in order to operate correctly. If you don’t consume enough of
these plant compounds, your energy level will suffer along with your overall health. Most people
are shocked at how much better they feel when they cut down on the fast foods and snack foods and
increase their fruit and vegetable intake.

If you find it difficult to work in several servings of fruits and vegetables into your routine
every day, you may find it helpful to supplement your diet with what is called a “greens”
supplement, which is a highly concentrated powder of fruits, vegetables and antioxidants.

Increasing your consumption of fruits and vegetables is an important way to improve your overall
health. The key is to make it part of your lifestyle ­ to make it a new habit.

Cut Down on Sugar

In a recent study done by the USDA, it was reported that the average American consumes 134 pounds
of refined sugar every year, or approximately 20 teaspoons of sugar per day. As hard as this may
be to believe, consider the following facts:
• A 12 oz. can of Pepsi™ contains 10 teaspoons of sugar
• A 2 oz. package of candy contains 11 teaspoons of sugar
• A 16 oz. cup of lemonade contains 13 teaspoons of sugar
• A cup of Frosted Flakes™ contains 4 teaspoons of sugar
This high level of sugar intake is very unhealthy and contributes to obesity, Type II diabetes,
heart disease due to elevated triglycerides, kidney stones, dental caries, chronic tiredness and
reactive hypoglycemia. Decreasing your sugar intake is as simple as avoiding foods which are high
in refined sugars, such as soft drinks, candy, cake and donuts, as well as most condiments. When
you purchase sweetened food, look for products that are sweetened with apple juice or stevia,
rather than sugar or high­fructose corn syrup.
Take a Multivitamin
Many people don’t think that they need to take vitamin supplements because, after all, the human
body did not evolve to need supplements – as long as you eat a balanced diet, you can get
everything that your body needs, right? While it is certainly true that people living a thousand
years ago did not have multivitamins, they also did not have thousands of tons of toxic chemicals
being pumped into their environment every year? they were not exposed to a constant man­made
electromagnetic field from power lines and cell phones? they did not eat highly processed foods
that contained artificial colors, flavors and preservatives? they were not sedentary? and they were
not under constant stress at work and at home. Our bodies were simply not designed for a
fast­paced, high­stress, highly processed lifestyle.

The reality is that we need to give our body some help in order to stay healthy in the world today.
That’s where supplements come in. Supplements help to ensure that your body gets all of the extra
vitamins, minerals, phytonutrients and probiotics necessary to function the way it should. You can
find more information about the importance of vitamins on this site.
Get Into the Light
One of the most important nutrients for your mind and body speeds toward you at 186,000 miles per
second from more than 93 million miles away. This nutrient is called sunlight. Most people don’t
think of sunlight as a nutrient, but it is. Sunlight is necessary for regulating proper hormone
function, calcium absorption, bone health as well as a normal daily sleep­wake cycle (circadian
rhythm). In fact, if you don’t get enough sunlight in your daily ‘light diet,’ you can suffer
deficiency symptoms, such as:
• seasonal depression (also known as Seasonal Affective Disorder)
• poor quality of sleep
• a loss in work performance (especially in night­shift workers)
• disrupted melatonin regulation
• depressed cortical brain activity
• depressed immune function
Unfortunately, the light to which most of us are exposed each day comes from manmade sources, such
as fluorescent, sodium and incandescent lights that do not produce full­spectrum sunlight.
Numerous studies have shown that these limited­spectrum artificial light sources can make students
irritable in school, reduce production among factory workers and make office workers sluggish. In
one study, researchers even found that calcium absorption dropped off in the elderly who spent
their days indoors during the winter, while those who spent time under full­spectrum lighting had
an increase in calcium absorption.

Getting enough full­spectrum light can give your mood a tremendous boost. Light can help reduce
stress, help you feel happier and improve your ability to concentrate. To make sure that you are
getting enough light in your diet, doctors recommend the following tips:

•Try to spend at least 15 minutes outside every day? even when it’s very cloudy. The full­spectrum
daylight is still beneficial to your health.
•Begin using a light box during the fall and winter seasons, especially if you tend to get the
winter blues.
• Stop wearing sunglasses as they create very unnatural light for your eyes. Sunglasses should only
be worn when you need to protect your eyes from physical harm or very bright light.
Keep Your Heart Healthy
Heart disease is currently the number­one killer of adults in the United States. This is
unfortunate because most heart disease is caused by poor lifestyle choices. The four big lifestyle
changes you can make to ensure to maximize the health of your heart are exercise, maintaining a
healthy body weight, taking a high quality vitamin supplement and stopping smoking.

Just as exercise is important to the health of your neuromusculoskeletal system, it is also
critical to the health of your heart. When you regularly exercise, your body becomes much more
efficient at using oxygen and burning calories and your blood pressure is normalized. This
decreases the stress on your heart.

Another easy way to reduce the stress on your heart is to decrease the amount of body fat you carry
around. It takes approximately one mile of additional blood vessels to supply one pound of
additional fat. If you are twenty, thirty or fifty pounds overweight, it is easy to see how that
extra body fat can place an undue burden on your heart.

Vitamins E and C and folic acid are the three most important nutritional supplements to take for
your heart. Vitamin E is a powerful fat­soluble antioxidant which helps to prevent the cholesterol
in your blood from becoming oxidized. High cholesterol levels in the blood, per se, are not that
big of a deal. Cholesterol only becomes dangerous when it interacts with an oxidizing radical.
Vitamin E helps to prevent this.

Vitamin C is important to help strengthen the walls of the arteries and prevent the development of
cholesterol plaques inside the coronary arteries. Did you know that the arteries that are the most
likely to develop cholesterol deposits are the ones that are close to the heart? The reason is
that when the heart contracts, it pushes blood out with a great degree of force. If the walls of
the arteries which are closest to the heart are not as strong as they should be, they will tend to
momentarily stretch out like a balloon and cause small tears to the inside arterial wall as the
rush of blood from the heart passes by. These small tears serve as a place where platelets and
cholesterol form deposits. High levels of vitamin C reduce the number of tears in the arteries by
strengthening the collagen tissues around the arteries, keeping them from expanding too much as
blood pulses through.

The third vitamin which is important is one of the B­vitamins called folic acid. Folic acid, also
called folacin, is important for reducing the level of homocysteine in the blood. Homocysteine is a
metabolic by­product which can contribute significantly to the development of heart disease. So,
when you take your multivitamin while you are on your way to do your exercises, make sure that it
contains at least 400 IU of vitamin E, at least 500 mg of vitamin C (1000 is even better) and 40
mcg of folic acid.
Stop Smoking
If you are a smoker, you are sick of hearing this, but…. it is REALLY important that you stop
smoking! Smoking throughout the day is akin to living inside a burning building. Smoking degrades
the collagen of your skin, causing premature wrinkling, destroys the cells inside your lungs,
promotes heart disease, cataracts and cancer because of the oxidizing radicals released into the
blood stream. It can also contribute to back pain by dehydrating the spinal discs.

Bone is a living tissue dependent on the functions and support provided by the other body systems.
When these systems are not able to perform normally, bone is unable to rebuild itself. The
formation of bone is particularly influenced by physical exercise and hormonal activity, both of
which are adversely affected by cigarette smoking.

Smoking reduces the amount of oxygen in the blood and increases the level of harmful substances,
such as carbon monoxide. In addition, nicotine causes a constriction of the small blood vessels
that feed your spinal discs, shutting down their nutrient supply. Over time, the loss of normal
blood supply leads to your discs becoming dehydrated and they begin to degenerate. Smoking is also
known to cause an increase in estrogen loss in women who are peri-menopausal or postmenopausal,
which can result in a loss of bone density and increase your risk of developing osteoporosis.

There is no question that it is difficult to quit smoking. Many people who have quit say that it
was the hardest thing they have ever done. But it is not impossible. People do it all the time.
If you currently smoke and want to quit, there are a number of effective medical programs that can
help you. Some people have also found complimentary therapies, such as hypnosis, to