DAY FIVE

Welcome to Day 5 of the Purification Program.

Just a friendly reminder: corn is not a vegetable, it is a grain and there are no grains allowed on this program.

Also, remember that although something may be healthy (such as beans and nuts), it may not be allowed during the purification program due to other factors (such as potential food allergens).  So, with this in mind, remember: no beans or nuts of any kind.

How Should I Feel Today?

You should be feeling more energetic today and the cravings should continue decreasing.  Many have expressed that they have not only learned to ‘tolerate’ the shakes, but have even come to enjoy them.  Yes, yes, it’s true!

We mentioned yesterday that your sleep should be improving.  You should find that you are able to fall asleep easier, enjoy more restful sleep, and are able to sleep through the night more often.  The good news is that this should continue throughout the purification program and beyond (as long as you maintain some of your newly forming good habits).

Weight Loss

If you haven’t started exercising yet during this program, now is an excellent time to use some of your returning energy and start.  Remember, exercise is an essential part of losing weight during this program.

Reminders

Don’t wait to get hungry.  Waiting increases cravings, lowers your blood sugar level and can lead to fatigue.  Try to have your SP Complete Shake with your Whey Protein first thing in the morning and keep some approved snack foods around to munch on to keep your blood sugar and energy levels up.

Causes of Back Pain

10418151535_d230e6de16Back pain may occur due to various reasons; be it a sports injury, pulling a heavy object or a fall/ injury to the spine. If you are suffering from back pain, it would be wise to have a look at some of the common risk factors and causes of back pain before going to the chiropractor.

Risk Factors

The risk of back pain varies in different individuals, depending on their lifestyle. People who work in a mentally stressful job, smoke or go through strenuous physical work are more susceptible to back pain than those who don’t. Other factors such as pregnancy, anxiety, depression and obesity can also lead to this condition. Age is also a factor, as older individuals are at a higher risk than younger ones.

Causes Of Back Pain

Strain

The most common cause of back pain is strained muscles and ligaments, which may be a result of lifting something heavy or a sudden awkward movement. It can also be caused by improper posture due to a bad mattress or sitting position.

Structural Problems

The human body is a complex structure composed of bones, muscle, ligaments and joints. A fault in any of these can cause numerous problems, including back pain. Some particular structural problems that may affect the back are as follows:

Arthritis

Arthritis can cause various joint problems in the hips and lower back.

Bulging And Ruptured Disks

The vertebra in our spine is cushioned by a disk, so a ruptured disk would result in more pressure on the nerves, resulting in back aches. A bulging disk would put even more pressure on the nerves.

Sciatica

A bulging disk can also press on a nerve in the spine, causing a shooting pain through the buttocks and down the legs.

Curvature Of The Spine

An unnatural curvature of the spine can cause the space around the spinal cord to narrow, causing back pains.

Osteoporosis

A vertebra fracture can be caused by the bones becoming more brittle.

Spinal Cancer

A growth or tumor on the spine may press against a nerve.

Infections

Infection of the nerves (shingles) and spine may also cause pains.

Cauda Equine Syndrome

The growth of nerve roots at the bottom of the spinal cord can cause a dull pain, as well as lack of feeling in the upper buttocks.

Image used under Creative Commons Licensing: There’s pain in my head by Stefan Neuweger

 

Importance of Blending Chiropractic Care with Back-Strengthening Exercise

Side_PlankBack problems often are a result of a bad posture that could cause severe pains.  Restoring the back to its original and natural condition takes time, and a combination of chiropractic care with the recommended exercise can dramatically enhance recovery.

A combination of the two provides numerous benefits.  Exercise keeps muscles in their proper tone, increases blood circulation around the body, improves digestion and develops a better lifestyle all together.

The following back-strengthening exercises complement the healing process greatly:

Hip Bridge

The Hip Bridge exercise strengthens those muscles near the lower back that play an important role in stabilizing the spine.

It can be carried out by lying on the back with the feet flat and about hip width apart; the knees should be bent.   The arms should be relaxed.  The person then squeezes their buttocks as they lift their hips in a straight line towards the shoulders.  After around 3 seconds, return to the starting position, slowly.

Around 12 repetitions are recommended.

Bird Dog

The bird dog exercise aims at strengthening the lower back, hip, butt and thigh muscles.

The person kneels on the floor with both hands spaced out about a shoulder-width apart.  Tuck in the belly towards the spine and raise one leg straight backwards while raising the other hand in opposite direction.

Hold in this position for 15 seconds and then return to starting point, carrying out the same procedure on the opposite side hand and leg.

Side Plank

The side plank exercise strengthens the lower back.  It is done by the following method:

The person is to lie on their right side, straight from head to the feet while resting on their forearms.  The elbow should be directly under their shoulder.  The abdominals are to be gently contracted and the hips slowly lifted off the floor – in the same straight position.

This position should be held for at least about 30 seconds before lowering the hip.

Lunge

Lunge exercises enhance a person’s overall control of their body.  This tends to protect the spine in daily activities, such as walking and running or even stair-climbing.

Starting off with the abs gently contracted.  The hands are placed on the hips; the person then takes a big step-forward using the right foot while sinking the right knee at a right-angle.

The person should then slowly return to the starting position, switch the legs and repeat – 10 repetitions are recommended.

Image used under Creative Commons Licensing: Side Plank.jpg

Do you have a painful constric…

Do you have a painful constricted feeling in your neck, talk to us. We can help!

Chiropractor Henderson shares shoulder exercises for beginners.

Body: Here is a simple exercise that you can do at home with no equipment.

It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pec major – clavical head, and coracobrachialis muscles.

The purpose of this exercise is to Increase shoulder strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury p

Begin on floor on hands and knees.

Hips should be above knees and shoulders above hands. Attain a straight spine position.

Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position.

Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Yoga: Best Exercise for Elderly

serenity-buddhaWhen I first heard about yoga for the elderly, I envisioned a classroom of very young-looking elderly people who have managed to find the fountain of youth that allows them to gracefully find their way into a seated position on a yoga mat on the floor. I figured there would be very few classes for the elderly, because most of the elderly people in my acquaintance are not able to get down on the floor.

I was invited to share in the experience of going to an elderly yoga class and the first thing the instructor said was that if you can breathe, you can do yoga.

That surprised me. I thought you had to be very flexible and have a certain amount of strength to do yoga. Our first class was limited to doing chair yoga. All the participants were invited to sit on a chair and little by little we were all able to coax a little greater flexibility out of our upper body, hands, wrists, elbows, and shoulders. We did a little bit of waist bending to help stretch muscles in our back.

We finished the class with a short meditation period where we sat quite peacefully, eyes closed, and learned to focus on our breath, just noticing our breath as we first inhaled, then exhaled.

Afterward, I spent some time with the instructor who specializes in teaching yoga to the elderly. It would appear that elderly patients in their 70s, 80s, even 90s have experienced a great deal of benefit in terms of improved health and flexibility. The Journal of Alternative and Complementary medicine supports this claim. They did a randomized trial of yoga for individuals over the age of 60 and compared the results with other senior exercise programs.

The conclusion was that yoga was indeed a superior exercise for elderly people. In addition to improving their health, participants also enjoyed better balance and proprioception. They improved their muscle strength, lowered blood pressure, and improved their ability to sleep.

An additional benefit to taking a yoga class, as with most any other class is the psychosocial benefit of exercising with other people, eliminating the sense of isolation that is responsible for increasing rates of loneliness and depression.

Yoga is infinitely adjustable to each individual, making it an excellent form of exercise for all abilities and conditioning. By improving seniors’ muscle strength and balance, they are able to maintain greater independence than they would otherwise, allowing them to get in and out of bed alone, and perform other daily activities unassisted.

Participants of the study reported a greater quality of life as a result of their yoga classes. Even learning to breathe differently is a yoga practice available even to the most frail of elderly patients. To continue to add more life to your years, contact us at Green Valley Wellness & Chiropractic

Serenity Buddha by Robert Piemme

Non-Specific Neck Pain and Chiropractic

images (5)What is Non Specific Neck Pain?

Everyone feels a certain amount of pain in the neck at some point in their life. There might be a sudden onset of sharp pain where you find yourself massaging your neck and wondering what exactly caused the sudden stinging neck pain.  Mostly the underlying cause is not a disease or a degenerative story; rather it is either bad posture or prolonged strain to the neck.

Symptoms of Non-Specific Neck Pain

Always remember that your neck supplies nerves to the shoulders, arms and hands. This means that any disruption in the neck can cause an equal amount of disruption in the areas that it transfers messages to. Analogically, when a route becomes dysfunctional on the road, it affects every trade that takes place via that route.

With stiffness in the neck, the pain is carried along to the aforementioned parts and can cause weakness, numbness and the like. These symptoms can hamper your everyday functioning. When the passageway for nerves is irritated, the messages carried forward to other parts of the body are distorted with painful signals. Hence, even though non-specific in nature, neck pain requires special attention.

Dealing with the Issue

Wondering why you should visit a chiropractic practitioner for a condition that is harmless? Well. The answer is that such sudden onset of pain can be dealt with under this practice. Under chiropractics, the purpose is not alleviation of neck pain but also providing guidance for preventing neck pain in future. The fact that posture and pain in neck are well connected in nature, your doctor can guide you to maintaining a good posture which will protect you against non specific neck pain.

Without the use of medicine, you can quickly be on the road to recovery with this method.  Utilizing the techniques of spine manipulation, a chiropractic practitioner will first locate the area of concern followed by a careful application of force on the spinal joints.

Why a Chiropractic Practitioner?

Several people believe that chiropractic is a pseudoscience and does not result in successful healing of your neck pain. On the contrary these doctors, if they feel you need attention from doctor with a different medical background, will recommend you further to another professional for proper treatment. Additionally, these doctors make you undergo thorough examinations before application of any spine related techniques.

Image used under Creative Commons Licensing: sore neck? by Aidan Jones

Treatment and Prevention of Muscle Cramps during Exercise

6253806401_9a9cd9a555Muscle cramps that are caused by exercise can be very painful and can cause athletes to drop out of competitions.  Muscle cramps can happen in any types of sports and are usually a result of muscle fatigue, a loss of electrolytes or dehydration.

Cramps are not limited to sports, they can happen even to people who are not involved in any type of sports.  Repetitive cramps can be healed by a chiropractor by aligning the vertebrae correctly in the spine using various techniques.

Causes of Cramps

The American College of Sports Medicine published a review on the causes of muscle cramps during exercise – two possible causes were identified that lead to muscle cramps.

The first was credited to muscle fatigue.  Neuromuscular systems are embedded into muscles to allow control of contraction of the muscles. When this system malfunctions, contraction of muscle takes place and then causes the cramps.

Muscles that are regularly used, such as those of an athlete or a person with a very active lifestyle, are at a higher risk of experiencing cramps or spasms.

The second major cause is a result of an excessive fluid loss from the body (sweat), which decreases the body’s electrolytes level.  This depletes the body of sodium.

Body’s Natural Cooling System

The body is designed to cool itself by sweating when body temperature starts to rise beyond normal levels.   The loss of electrolytes due to sweating can cause depletion of body’s electrolytes and if it is not replenished properly, it will cause cramps.

What are Electrolytes?

Electrolytes are minerals including sodium, chloride, magnesium and potassium. They are dissolved in the body and directly control the required muscle contractions and nerve conductions.

Consuming bananas to treat muscle cramps has no solid ground and there is no evidence to support such a remedy.

Treating Muscle Cramps

– Fatigued Muscles

Treatment of muscle cramps depends upon the initial cause.  For those people who experience a muscle cramp due to a strenuous workload such as exercise or sports, chiropractors recommend treatments such as a massage, application of cold packs to the affected muscles and passive stretching.

Proper rest must be given to those muscles which have experienced an overload due to stress.

– Cramps due to Loss of Electrolytes

For those people who suffer from cramps as a result of excessive sweating and a deficit of sodium, the same methods of treatment can be used besides replenishing the lost fluid levels.

Image Used Under Creative Commons Licensing: 111002-A-XY792-430 by Minnesota National Guard

DAY FOUR – YOU ARE DOING GREAT!!!

“Where the determination is, the way can be found.” – George S. Clason

How Should I Feel Today?

If you have been feeling rough the last couple of days we have great news for you.  Today should be the beginning of your ‘reward’ for embarking on this intense program of detoxification.  The average patient begins to feel more energetic and vigorous on day four.  If you have experienced headaches as your body has released toxins, these should lessen in intensity.  You should feel your energy beginning to return and surpass your ‘normal’ levels.  Many have stated that they begin to experience energy levels that they have not had for many years.  As a bonus, you should also find that you are beginning to sleep better at night.

One key point to remember is that everyone detoxifies differently.  Some experience headaches.  Some experience shoulder or back pain.  Some experience an upset stomach.  These experiences vary in intensity and duration, but most important to keep in mind is that it is all part of the process.  If you experience anything that concerns you, remember that your health care professional is available to discuss this with you.

Weight Loss

The more you sweat, the more you detoxify and lose weight.  Remember, this can be achieved through exercise, but can also be enhanced through the use of a sauna, steam room, etc.  Whatever you do, don’t try to fast, it can turn down your metabolism and in fact keep you from losing weight.

Reminders

Make sure you are having 1-3 bowel movements each day during the program.  If not, make sure that you are drinking enough water.  Remember, you should be drinking at least 8 glasses of water a day.  CONSITPATION TIPS:   1)  DRINK MORE WATER    2) EAT MORE RAW VEGETABLES (especially celery…)  3)  EAT ONE WHOLE FRESH BEET (ok to steam)

above is from www.purificationsupport.com

21 DAY FREEDOM PLAN – DAY ZERO – MAKING RICE WITH DR. ROLES

Click HERE to learn a quick and easy way to make rice in your kitchen.  The RICE COOKER being used by Dr. Roles is currently on sale at COSTCO for $25.